"O, musadye chakudya chamafuta, chidzawonjezera cholesterol!" "Kudya chakudya chamafuta sikwabwino kwa thupi!"... Timamva zinthu zotere nthawi zonse, sichoncho? Ndipotu, ambiri a ife timaopa liwu loti 'mafuta'. Chifukwa chake ndichakuti asayansi apeza kuti mafuta angayambitse matenda angapo, monga matenda a mtima, kunenepa kwambiri, ndi mitundu ina ya khansa. Ichi ndichifukwa chake masitolo tsopano ali odzaza ndi mitundu yonse ya zakudya zotchedwa "zopanda mafuta". Koma kodi kwenikweni ndi nkhani yosiya mafuta kwathunthu? Ayi. Nkhani yeniyeni ndi yokhudza kupewa mafuta oipa ndikudya mafuta abwino, muyeso woyenera, komanso kudya zakudya zoyenera .
Nkhani iyi si yabwino kapena yoipa, koma ndi yofanana!
Mwachidule, tiyenera kulankhula makamaka za mitundu iwiri ya mafuta acids omwe ndi ofunikira m'thupi lathu: Omega-3 fatty acids ndi Omega-6 fatty acids .
Tangoganizani awiriwa ali ngati ana mkalasi. Omega-3 ndi mwana wabwino amene amagwira ntchito molimbika ndipo amathandiza kalasi. Omega-6 ndi wopusa pang'ono. Ngakhale kuti ndi wopusa, kalasiyo ikufunabe mwana ameneyo. Koma vuto ndilakuti kalasiyo ili ndi ana opusa osati ana abwino. Kenako malire mkalasiyo amatayika ndipo mavuto amabuka. Umu ndi momwe zilili.
Asayansi apeza kuti kudya zakudya zokhala ndi omega-3s kungathandize kupewa matenda monga matenda a mtima, matenda a shuga, ndi kunenepa kwambiri , komanso kuchepetsa ululu wochokera ku ululu wa mafupa monga nyamakazi .
Kumbali ina, matenda a mtima ndi ofala kwambiri pakati pa anthu omwe amadya zakudya zokhala ndi omega-3 yochepa koma zokhala ndi omega-6 yambiri (yomwe ndi njira yodyera m'maiko ambiri akumadzulo).
"Izi sizikutanthauza kuti omega-6 ndi yoipa kwa ife. Vuto ndilakuti chiŵerengero cha kuchuluka kwa zakudya ziwiri zomwe tikudya sichinafike pamlingo woyenera."
Kodi mkhalidwe wathu ukufanana bwanji ndi wa mayiko ena padziko lonse lapansi?
Tiyeni tiwone padziko lonse lapansi. Chiŵerengero chapakati cha omega-6 ndi omega-3 m'zakudya zaku Japan, Europe, ndi Mediterranean ndi pafupifupi 2:1 . Izi zikutanthauza kuti pa magawo awiri aliwonse a omega-6, mukudya gawo limodzi la omega-3. Ichi ndi chiŵerengero chabwino kwambiri.
Koma m'dziko ngati America, chiŵerengerochi chili pamwamba pa 20:1 ! Zimenezi zikutanthauza magawo makumi awiri a omega-6 pa gawo lililonse la omega-3! Izi ndi zinthu zosafunikira kwenikweni. Ichi ndichifukwa chake matenda osapatsirana monga matenda a mtima, kunenepa kwambiri, ndi matenda a shuga ndi ofala kwambiri m'maiko amenewo.
Malinga ndi akatswiri, chiŵerengero ichi chopitirira 4:1 n’choopsa pa thanzi.
Tsopano tiyeni tiganizire za ife. Tikamadya zakudya zathu zachikhalidwe, timapeza Omega-3 yambiri kuchokera ku zinthu monga nsomba, ndiwo zamasamba zobiriwira zomwe zimadyedwa ndi mpunga, ndi sambol. Koma masiku ano, zakudya zathu pang'onopang'ono zikukhala zachizungu. 'Zakudya zokonzedwa', chakudya chofulumira, zakudya zokazinga mu mafuta a masamba otsika mtengoZakhala mbali ya miyoyo yathu. Zili ndi omega-6 yambiri. Chifukwa chake, mosadziwa tikuvutika ndi kusalinganika koopsa kumeneku.
Chabwino, kodi mumapeza bwanji chiŵerengerochi?
Izi sizovuta monga momwe mungaganizire. Ndi chinthu chosavuta kuchita. Idyani zakudya zochepa zokhala ndi omega-6 ndi zakudya zambiri zokhala ndi omega-3. Tiyeni tiwone izi momveka bwino patebulo.
| Zakudya zoti mudye kwambiri (zochuluka mu omega-3) | Zinthu zochepetsera kapena kusiya (zochuluka mu omega-6) |
|---|---|
| Nsomba zamafuta: Salmon, mackerel, herring, sardines, komanso mitundu ya nsomba monga sardines ndi herring m'dziko lathu. | Zakudya zokazinga mu mafuta a masamba monga mafuta a chimanga, mafuta a mpendadzuwa, ndi mafuta a soya. |
| Ndiwo zamasamba zobiriwira zakuda: Mtundu uliwonse wa ndiwo zamasamba monga sipinachi, gotukola, bok choy, bok choy (makamaka monga mallum, sambola) | Zakudya zokonzedwa: masoseji, mipira ya nyama, Zakudya zophikidwa m'matumba, mabisiketi, makeke. |
| Mtedza wina: mbewu za fulakesi, mbewu za chia, walnuts. | Mitundu ina ya margarine ndi ma dressing a saladi omwe alipo pamsika. |
| Pophikira: Gwiritsani ntchito mafuta a canola kapena mafuta a azitona. | Kudalira kwambiri nyama (makamaka nyama yofiira) ndi tirigu (izi ndizofunikira, koma pang'onopang'ono). |
Kodi izi sizingatheke ndi zowonjezera zakudya?
"Ngati simukukonda kudya nsomba, kodi sikwabwino kumwa zowonjezera mafuta a nsomba?" mwina mukudabwa. Inde, imeneyo ndi njira imodzi. Kafukufuku waposachedwapa wasonyeza kuti zowonjezera mafuta a nsomba zimatha kumwedwa mosamala mu mlingo wa magalamu 8 patsiku.
Koma, pali chinthu chofunikira chomwe tonse tiyenera kukumbukira apa.
Nthawi zonse ndi bwino komanso kotetezeka kupeza michere iyi kuchokera ku zakudya zachilengedwe m'malo mwa zowonjezera.
Mwachitsanzo, ma ounces anayi a nsomba ya salimoni (pafupifupi kukula kwa nsomba yapakatikati) ali ndi magalamu pakati pa 2.3 ndi 3.6 a omega-3. Madokotala amati kupeza pafupifupi magalamu awiri a omega-3 patsiku kungakupatseni chitetezo chomwe chatchulidwa pamwambapa. Chifukwa chake, muyenera kuyesetsa kupeza zinthuzi kuchokera muzakudya zachilengedwe nthawi iliyonse yomwe mungathe. Ngati pazifukwa zina simungathe kuchita zimenezo, mutha kufunsa dokotala wanu (dokotala) ndikupeza chowonjezera choyenera.
Ubwino wina wapadera wa Omega-3
Mafuta a Omega-3 ndi ofunikira kwambiri pa dongosolo lathu la mitsempha .
Mu kafukufuku wina, zidapezeka kuti mitsempha ya ana obadwa kwa amayi omwe amadya zakudya zambiri za omega-3 panthawi ya mimba imakula bwino. Izi zikusonyeza kufunika kwa omega-3 pakukula bwino kwa ubongo ndi mitsempha ya mwana wosabadwa. Ichi ndichifukwa chake madokotala amalimbikitsa kuti amayi apakati, makamaka, azidya nsomba zamafuta osachepera katatu pa sabata . Ngati muli ndi pakati, onetsetsani kuti mwalankhula ndi dokotala wanu za izi.
Kuphatikiza apo, kafukufuku akuchitika kuti adziwe ngati omega-3s ingateteze kuiwala zinthu chifukwa cha ukalamba komanso matenda amitsempha monga matenda a Alzheimer's .
Uthenga Wopita Nawo Kunyumba
- Musamaope chilichonse chomwe chimati 'mafuta'. Chofunika ndikukhala ndi mgwirizano pakati pa mitundu iwiri ya mafuta: omega-3 ndi omega-6.
- Onjezerani zakudya zambiri zokhala ndi omega-3 (nsomba zamafuta, ndiwo zamasamba zobiriwira, mbewu za fulakesi) muzakudya zanu.
- Chepetsani zakudya zokhala ndi omega-6 yambiri (zakudya zopangidwa ndi makina, zakudya zokazinga ndi mafuta otsika mtengo) momwe mungathere.
- Zakudya zachilengedwe nthawi zonse zimakhala njira yabwino kwambiri kuposa zakudya zowonjezera zakudya.
- Ngati ndinu mayi woyembekezera , onetsetsani kuti mwalankhula ndi dokotala wanu za kumwa omega-3 kuti mukhale ndi thanzi labwino komanso la mwana wanu.
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