Umqondo wokudla okunamafutha ophansi unempilo ngenhliziyo yakho isiphelile eminyakeni yamuva, kepha "iqiniso" eligcwalisa amafutha libi kithi lihlala liqinile. Ucwaningo lwamuva luveza imininingwane yalokho okwenzeka emzimbeni wethu uma sishintsha inani lamafutha agcwele kanye nama- carbohydrates esiwadlayo .
Umqondo wokuthi ukudla ukudla okuphezulu emafutheni agcweleyo kubi kithi uneminyaka engama-50 ubudala kuleli phuzu, futhi ucwaningo oluningi luye lwafaka "ukufakazela".
Uma le mbono yayiyiqiniso, ubungacabanga ukuthi ubufakazi obukhulayo buyokhula buqine futhi bube namandla ngaphezu kweminyaka, kepha nokho (ukumangaliswa kwabaningi) lokhu akukenzekanga. Ubufakazi obumelene namafutha agcweleyo ekudleni akunamandla noma akunamandla, futhi imizamo eminingana eminyaka yamuva ukuhlola imiphumela yobufakazi obunqwabelene isifinyelele esiphethweni sokuthi amafutha agcwele ekudleni awubonakali ahlobene nesifo senhliziyo.
Noma kunjalo, kukhona ubufakazi bokuthi amafutha agcwele igazi , ikakhulukazi izinhlobo ezithile zamafutha (njenge-palmitic and palmitoleic acids), atholakala ukuthi ahlotshaniswa nesifo senhliziyo nesifo sikashukela. Ngakho yini enikezayo? Amafutha angafika kanjani uma singawadli? Impendulo: siyabenza.
Yini esenza amafutha aphume? I-carbohydrate enkulu kakhulu. Lokhu sekuyaziwa isikhathi eside, kodwa umbuzo ube "ukuthi lokhu kwenzeka kanjani, futhi ngaphansi kweziphi izimo?" Kuye kwaba nenani elilinganayo locwaningomabhuku olubonisa ukuhlobana phakathi kwe-carbohydrate ukusetshenziswa kanye namafutha athile emizimbeni yethu, kodwa kuze kube manje awusandulwanga ngokucophelela.
Kodwa-ke, isifundo esanda kuhlolwa ngokucophelela esanyatheliswe ku-PLOS One senze lokho nje.
Nasi umqondo. Abacwaningi bathatha iqembu labantu abangu-16 futhi bawahambisa ngochungechunge lwezidlo eziyisithupha ngezinhlobo ezihlukahlukene ze-carbohydrate namafutha agcwele. Banikeza konke ukudla kwabo futhi bawabuyisela iziqukathi ezisetshenzisiwe ukuze bakwazi ukulandelela ukuthi badla kangakanani.
Ekugcineni, bonke ababambiqhaza babekade bedla ukudla kwamasonto amathathu. Abaningi babo baqala ekupheleni kwe-carb ekugcineni kwe-spectrum futhi kancane kancane benezela amafutha egcwele i-carb neyasuswa, kepha okwesithathu kubo bakwenza ngakolunye uhlangothi. Futhi kwathi ukuthi ukudla ama-carbohydrate, hhayi amafutha, kwenza "amafutha amabi" egazini akhuphuke.
Imininingwane
Amadoda nabesifazane esifundweni babephansi ngokweqile noma banomzimba obulukhuni, abane-BMI ephakathi kwama-37. Bonke babe nesifo se-metabolism (ngakho-ke babenqaba ukumelana nesifo se-insulin) kodwa babengenayo isifo sikashukela noma esinye isifo sokuxilonga.
Ukudla kwakunokudla okuphelele, ama-carbohydrate avela emithonjeni ephansi-glycemic efana nezinhlamvu ezigcwele. Ukusikeka okuncane kwenyama, imikhiqizo yobisi yonke, njll kunikezwe ngesikhathi sezinga eliphansi, bese kunqunywa kwenyama, imikhiqizo yobisi ephansi kakhulu, njll ngesikhathi sezinga eliphezulu kakhulu.
Ukudla kwakhiwe ukuze kube lula ukulahlekelwa isisindo. Izinga lomzimba lomuntu ngamunye lilinganiselwe, futhi amakholori wansuku zonke abalwa ukuba angaphansi kuka-300 kunalokho angathatha ukuze alondoloze isisindo. Amakhilori aphakathi kwalabo ababambiqhaza kwakungu-2500 khalori ngosuku, kodwa umuntu ngamunye wadla inani elilinganayo lamakhalori namaprotheni nsuku zonke, kungakhathaliseki ukuthi badla ukudla.
Ngesikhathi sesigaba esincane kunazo zonke abahlanganyeli badla isilinganiso sama-gramu angu-47 we-carbohydrate ngosuku (ama-7% ama-khalori) kanye nama-84 amagremu amafutha agcwele, kanti ngesikhathi sesigaba esiphakeme kakhulu, badla ama-gram angu-346 we-carbohydrate ngosuku (55% of kilojoule) kanye nama-gramu angu-32 wamafutha agcwele. Kwakukhona futhi nokudla okuncane okuphethwe "ukugijima ekudleni" kwamasonto amathathu ngaphambi kokuqala kokutadisha ukuze umzimba womuntu ngamunye ungadluliselwa ku-low-carb yokudla (lokho, njengoba siyazi, kungathatha isikhashana).
Imiphumela
Kuzo zonke izimo, kwakukhona amanye ama-palmitic kanye nama-palmitoleic acids egazini okwakudla ama-carbohydrate amaningi, naphezu kokusika inani lamanoni agcwele kakhulu ekudleni okungaphezu kwesigamu.
Kwabaningi (kodwa hhayi bonke) kwabahlanganyeli, kwakukhona namafutha aphelele aphelele egazini amafutha angenalutho amaningi kanye ne-carb amaningi ayidla! Nazi ezinye izinto ezithakazelisayo abacwaningi abathola:
- Kwakukhona ukuhlukahluka okuningi emanzini "amafutha amabi egazini" ekupheleni kwe-carb ekugcineni kunokuphela kwe-carb ephansi. Ngamanye amazwi, abantu abahlukene baphendule ngokuhlukile ekudleni okuphezulu, nakuba kwakukhona ukufana kokuthi bonke babe ne-syndrome ye-metabolic, njll. Ekupheleni okuphansi, imiphumela yayifana kakhulu.
- Ngokwesilinganiso, abantu babe ne-blood glucose ephansi, i-insulin, i-blood pressure, kanye ne-triglycerides eqenjini eliphansi kunazo zonke / elikhulu kunawo wonke, kodwa balahlekelwa yizo izinzuzo lapho enezela i-carb (lokhu kwakuyiqiniso noma ngabe baqale isifundo kwi-carb ephansi noma phezulu -i-carb ekupheleni).
- I-ketum ketones yanda cishe ngo-5 esifundeni esisezingeni eliphansi kunazo zonke, isigaba esilandelayo ngemuva kwesigaba sesibili se-carb esiphansi, esine-2 ngemva kwesigaba sesine, bese siya esinqunyiwe.Abalindeleke balahlekelwa isilinganiso sama-22 lbs.
Imicabango yami
Ngolwazi lwami, lokhu kungomunye wezifundo ezimbalwa ezibheke ngempela ukuthi kwenzekani kubantu abafanayo emazingeni ahlukahlukene ahlukene we-carbohydrate namafutha anesidlo, futhi ngowokuqala kuloluhlobo ukubheka amafutha agcwele igazi. Lokhu kusiza u-zero kwezinye zezimo lapho sivama ukwenza amanoni ku-carb, nokuthi yiziphi izibalo.
Ngiyathanda ukuthi babheka ukukhuluphala ngokweqile futhi banciphisa abantu abane-syndrome ye-metabolic ngoba siyazi ukuthi yibo abangase baphendule kahle ekudleni okuphansi kwe-carb. Ngokuvamile abantu abane-syndrome ye-metabolic bayabandakanywa ezifundweni ezinjengalezi.
Yenza umqondo onembile kimi ukuthi kukhona ukuhlukahluka okuningi emiphumeleni yabantu ekudleni okuphezulu kwe-carb kunokudla okuphansi kwe-carb. Linikeza ukuqinisa ngokwengeziwe umqondo wokuthi abantu abahlukene banezinkinga ezingaphezulu noma ezincane zokucubungula ama-carbohydrate. Kusho futhi ukuthi njengoba abantu abakudla ukudla okuncane okufana ne-Atkins baqala ukwengeza ama-carbohydrate emuva kufanele bahlale beqaphele eminye imiphumela efana nokushintsha kwegazi glucose, ukucindezelwa kwegazi, njll. Kungenzeka babe nezinkinga eziningi noma izinkinga ezincane ngama-carb umngane wabo.
Ngiyadumala kakhulu ukuthi abacwaningi bakhetha ukuba abahlanganyeli banciphise isisindo - ngicabanga ukuthi lokhu kudaka amanzi, njengoba ezinye zezinto zingase zibe ngenxa yokulahlekelwa isisindo. Kodwa-ke, esinye isizathu esihle salokhu kungaba ukuthi bafuna ukuqinisekisa ukuthi abantu babengazidle amakholori amaningi. Siyazi ukuthi lapho abantu bedla i-carb eningi kakhulu kunokuba badinga amandla, baqala ukuguqula leyo carb emafutheni. Kodwa leyo mpikiswano ayikwazi ukukwenziwa uma abantu empeleni badla amakholori ambalwa kunokuba badinga ukugcina isisindo esinqinile.
Okubalulekile
Lokho esikudlayo akutshelanga indaba yonke. Lokho imizimba yethu yenza nalokho esikudlayo: Aye, kukhona impuphu!
Imithombo:
I-Chowdhury R, i-Warnakula S, i-Kunutsor S, et al. I-Association of Dietary, Circulating, and Supplement Acat Acids Nge-Rison Coronary: Ukubuyekezwa Okuhlelekile nokuhlaziywa kwe-Meta. Ama-Annal of Medicine yangaphakathi. 2014; 160 (6): 398-406.
Simon JA, et al. I-Serum Fatty Acids kanye Nengozi yeCoronary Heart Heart. I-American Journal of Epidemiology (1995) 142: 469-76.
I-Siri-Tarino PW, et al. Ukuhlaziywa kwe-meta yezinhlolovo ezizayo ezihlolisisa ukuhlanganiswa kwamafutha agcwele izifo zenhliziyo I-American Journal of Clinical Nutrition 2010 Mar; 91 (3): 535-546.
Volk BM, Kunces, LJ, et al. Imiphumela Yezinyathelo Ezinyuka-Ezihlakaniphile Ezamakhemikhali Engamakhemikhali Ekudluliseni Amafutha Acatile Agcwele Nama-Palmitoleic Acid kuBantu Abadala abane-Metabolic Syndrome. PLoS One. 9 (11) (Novemba 2014)