Chinsinsi chaposachedwa chochepetsera cholesterol: Tiyeni tiphunzire za nsomba zonenepa.

Ambiri a ife timachita mantha pang'ono tikamva mawu oti "mafuta," sichoncho? Makamaka tikamaganizira za cholesterol, timayesetsa kuchepetsa kuchuluka kwa zakudya zamafuta zomwe timadya momwe tingathere. Koma kodi mumadziwa kuti si mitundu yonse ya mafuta yomwe imavulaza thupi? Ndipotu, palinso "mafuta abwino" omwe ndi ofunikira m'thupi lathu, makamaka pa thanzi la mtima. Chimodzi mwa zakudya zomwe zili ndi mafuta abwino kwambiri ndi "nsomba yamafuta."

N’chifukwa chiyani nsomba yamafuta iyi ndi yabwino kwambiri pamtima?

Mwachidule, chifukwa chachikulu cha izi ndichakuti mitundu iyi ya nsomba ili ndi michere yambiri yotchedwa Omega-3 fatty acids . Awa ndi "mafuta abwino" omwe tawatchula kale. Mosiyana ndi mafuta osakhuta omwe amapezeka mu nyama, ma Omega-3 awa ndi ofunika kwambiri m'matupi athu.

Ndiye kodi ma omega-3 amenewa amathandiza bwanji matupi athu?

• Amachepetsa ma triglycerides: Ma triglycerides ndi mtundu wa mafuta owopsa m'magazi mwathu. Kuwonjezeka kwa mafutawa ndi chifukwa chachikulu cha matenda a mtima. Omega-3 imatha kuchepetsa kwambiri kuchuluka kwa ma triglycerides.
• Amachepetsa mafuta m'mitsempha yamagazi : Mafuta omwe amaikidwa m'makoma a mitsempha yathu yamagazi, ndikupanga "ma plaques," angayambitse matenda amtima. Ma Omega-3 amathandiza kuchepetsa liwiro lomwe ma plaques amenewa amapangika.
• Amachepetsa kutupa m'thupi: Ma Omega-3 alinso ndi mphamvu yoletsa kutupa pang'ono m'thupi komwe kumayambitsa matenda osiyanasiyana.

Kodi umboni wa sayansi ndi wotani pa izi?

Uwu si umboni wongopeka chabe. Kafukufuku wambiri wachitika kwa zaka zambiri kuti afufuze ubwino wa nsomba zamafuta. Mwachitsanzo, kusanthula kofunikira kwa kafukufuku wina kunapeza kuti kumwa omega-3 kuchokera ku mafuta a nsomba tsiku lililonse kungachepetse kuchuluka kwa triglycerides ndi pakati pa 25% ndi 30%.

Umboni uwu ndi wamphamvu kwambiri moti ngakhale mabungwe odziwika padziko lonse lapansi monga US FDA (Food and Drug Administration) avomereza mwalamulo omega-3 fatty acids (makamaka EPA ndi DHA ) ngati njira yochepetsera chiopsezo cha matenda a mtima. Alolanso zakudya zomwe zili ndi michereyi kunena kuti "zingathandize kuchepetsa chiopsezo cha matenda a mtima."

Ndiye kodi nsomba zamafuta izi zomwe ndi zabwino kudya ndi ziti?

Nthawi zambiri, nsomba zimenezi zimakhala za m'madzi ozizira. Ku Sri Lanka, tingapeze zina mwa nsomba zimenezi mosavuta. Tebulo ili pansipa likuwonetsa mitundu ina ya nsomba zomwe zimalimbikitsidwa.

Momwe mumaphikira nsomba ndikofunikira kwambiri!

Kaya mudye nsomba yanji, ngati muiphika molakwika, mutha kutaya ubwino wake wonse. Ubwino wonse wa nsomba pa thanzi umatayika ngati mukaziika mu uvuni.

Tiyeni tiwone njira zabwino ndi zoyipa zomwe zili.

Tonsefe timakonda masangweji a tuna, koma amatha kukhala ndi thanzi labwino. Mutha kuwapanga ndi mayonesi wochepa mafuta ndi china chopatsa thanzi, monga buledi wa tirigu wonse.

Kodi muyenera kudya nsomba zingati pa sabata?

Akatswiri azakudya amalimbikitsa kudya nsomba zosachepera kawiri pa sabata . Kuchuluka kwa nsomba imodzi nthawi zambiri kumakhala pafupifupi magalamu 85-100. Mwachidule, chidutswa cha nsomba chofanana ndi chikhatho chanu.

Chofunika kwambiri ndi kusankha mtundu wa nsomba womwe mumakonda kudya. Mukatero zidzakhala zosavuta kuikonda.

Bungwe la American Heart Association limalimbikitsa kudya pafupifupi gramu imodzi ya EPA ndi DHA patsiku, makamaka ngati muli ndi matenda a mtima , kuchokera ku nsomba ngati n'kotheka. Komabe, ngati muli ndi matenda a mtima, ndikofunikira kulankhula ndi dokotala wanu za izi ndikutsatira malangizo ake.

Kodi mumatani ngati simukukonda kudya nsomba?

Pali anthu ena omwe sakonda ngakhale fungo la nsomba. Palibe chifukwa choyesera kuwakakamiza kudyetsa nsomba. Mwamwayi, pali njira zina zopezera omega-3s.

• Mtedza
• Mbeu za Flax
• Mafuta a canola
• Mazira olemera a Omega-3

Mungayesere kuwonjezera zinthu izi muzakudya zanu.

Zinthu zina zofunika kuzikumbukira

• Ganiziraninso za ma calories: Ngakhale kuti nsomba "zamafuta" zili ndi mafuta abwino, zimakhalanso ndi ma calories ambiri. Choncho kudya kwambiri kungapangitse kuti munthu anenepe kwambiri. Koma zoona zake n'zakuti, anthu ambiri m'dziko lathu sadya ngakhale kuchuluka kwa nsomba komwe kumalimbikitsidwa. Choncho palibe chodetsa nkhawa.
• Samalani ndi poizoni: Mitundu ina ya nsomba zam'madzi, makamaka nsomba zazikulu monga tuna, imatha kukhala ndi zitsulo zolemera monga mercury . Nsomba ngati salimoni imathanso kukhala ndi poizoni monga polycyclic aromatic hydrocarbons (PCBs) . Chiwopsezochi ndi chachikulu makamaka kwa amayi apakati, amayi omwe akuyesera kutenga pakati, ndi ana aang'ono. Ngati muli m'gulu limodzi mwa magulu awa, onetsetsani kuti mwafunsa dokotala wanu za mitundu ya nsomba zomwe zili zotetezeka kudya komanso kuchuluka kwake.