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Kwete chete tsika dzisina kujairika dzekudya asiwo mafuta anodyiwa anokanganisa zvakanyanya mazinga eglucose mumuviri. Kusarudza mafuta ekubikisa akanakisa kunogara kuri dambudziko, kunyanya kune vanhu vane chirwere cheshuga sezvo vachigona kukwenya mazinga eshuga uye kuwedzera zviratidzo. Vanorwara neshuga vanofanirwa kusarudza mafuta ekubikisa ayo anogona kubatsira kubata mazinga eglucose uye akanaka kune hutano hwemwoyo.
Mafuta ekubika anowanzo kuuya nemhando nhatu dzemafuta acids: monounsaturated mafuta, polyunsaturated mafuta uye mafuta akazara. Iwo maviri ekutanga anobatsira mukugadzirisa zvirinani chirwere cheshuga asi iyo yekupedzisira inozivikanwa kuwedzera njodzi yeshuga.
Zvakare, maoiri mazhinji ekubikisa anowanzo shandura iwo maratidziro, ruvara uye kukosha kwehutano kana wapisa. Naizvozvo, zvinhu zvikuru zvinofanirwa kutariswa imhando yemafuta, huwandu hwemafuta, mhedzisiro yeglucose metabolism uye kupisa kutsungirira. Tarisa uone mamwe emafuta akanakisa ekubikisa echirwere cheshuga.
1. Mhandara kokonati mafuta
Nharo zhinji dzakakomberedza kugamuchirwa kwekokonati mafuta yechirwere cheshuga. Nekudaro, nyanzvi dzinotenda kuti kokonati mafuta ndeimwe yemafuta ekubikisa akanaka kune vanhu vane chirwere cheshuga. Chidzidzo chakaratidza kuti coconut mafuta anogona kutsigira zvakajairika glucose homeostasis uye kuwedzera immune system kuburikidza nemafuta acid metabolism. Izvi zvinogona kubatsira kudzikisa njodzi yerudzi rwechipiri chirwere cheshuga. [1]
2. Oiri mhandara yemafuta emuorivhi
Yakawedzera mhandara yemafuta emuorivhi inogadzirwa neanotonhora-maorivhi. Kudya kunoitwa nemafuta emuorivhi kunowanzo kusimudza shoma shoma reropa kana ichienzaniswa nemafuta echibage. Meta-ongororo pamafuta emuorivhi yakaratidza kuti mafuta anobatsira mukutungamira nekudzivirira kwerudzi rwechipiri chirwere cheshuga. Iwe unogona kushandisa maorivhi ekushongedza, kunyudza, uye yakaderera-kupisa yekubika. Dzivisa kupisa kwakanyanya kupisa uye kupisa nemafuta emuorivhi. [piri]
3. Walnut mafuta
Mafuta eWalnut anoshanda kurwisa rudzi rwechipiri chirwere cheshuga. Yakapfuma mu polyunsaturated fatty acid, omega 3 uye akawanda mavitamini, ayo anobatsira zvakanyanya kune vanhu vane chirwere cheshuga. Mafuta eWalnut ane huwandu hwakawanda hweAlpha-linolenic acid (ALA) iyo inobatsira kudzikisira kutsanya shuga yeropa uye HbA1c painotorwa kwemwedzi mitatu, 15g zuva nezuva. [3]
4. Mafuta emuchindwe
Mafuta emichindwe anoonekwa semafuta epamusoro anodya emuriwo pasirese. Nekudaro, kunwa kwayo kwakabatana neyakawedzera njodzi yeshuga uye chirwere chemwoyo. Izvi zvinodaro nekuti mafuta emuchindwe ane makumi mana kubva muzana emonounsaturated fatty acid uye gumi muzana ye polyunsaturated fatty acid, yakanaka kubva mumaonero ehutano asi zvakare iine makumi mashanu neshanu muzana emafuta akazara, ayo anogona kuwedzera njodzi yeshuga. Nekudaro, inofarirwa nekuda kwenzvimbo yayo yakanyunguduka uye kusagadzikana kweiyo oxidative nekuda kwemafuta akaguta akakwirira. [4]
5. Mafuta eflakisi
Flaxseed inonyanya kutsimbirirwa nemafuta ayo kuti ashandise kune akawanda zvinangwa. Nekudaro, iyo zvakare inofungidzirwa sedhayeti yekuwedzera kune vane chirwere cheshuga nekuda kwekukwirisa kwayo kweomega 3 fatty acids. Chidzidzo chakaratidza kuti mafuta eflakisi haaratidze kukanganisa kwe insulin, kutsanya glucose yeropa uye huwandu hweHbA1c mushure mekushandisa. Naizvozvo, zvinogona kugumiswa kuti mafuta anokwanisa kushandiswa mukutungamira kwakakodzera kwerudzi rwechipiri chirwere cheshuga. [5]
6. Macadamia nut mafuta
Oiri inozivikanwa nekuvandudza lipid kana cholesterol mwero mumuviri, iyo zvakare, inovandudza insulin senzwi uye inoderedza kuzvimba cytokines. Macadamia nati mafuta akapfuma mune monosaturated fatty acids, ane akakomberedza 65 muzana ye oleic acid uye 18 muzana ye palmitoleic acid. Izvi zvinobatsira kudzikisa kuzvimba ndiko kunonyanya kukonzera chirwere cheshuga. [6]
7. Mafuta eCanola
Canola oiri inogadzirwa nekutora rapeseed, yakajeka-yero maruva chirimwa. Iyo haina kwazvakarerekera mukuravira uye ine huwandu hwakawanda hwe omega-3 fatty acids. Nekuda kweiyo yakaderera huwandu hwakazara mafuta, inoonekwa seimwe yeakanakisa ekubikisa mafuta eeshuga. Chidzidzo chakaratidza kuti canola oiri inoderedza kushushikana kweiyo oxidative uye kuzvimba mumuviri, izvo zvinobatsira kugadzirisa matambudziko eshuga nekuda kwezvinhu izvi. [7]
8. Mafuta ezuva
Chidzidzo chakaratidza kuti mafuta ezuva rezuva anonyanya kudzikisira shuga yeropa mumuviri. Iyo yakakwira yezvinyorwa oleic acid mumafuta inobatsira kudzikisa yakazara cholesterol mumuviri. Izvi zvinonatsurudza zvakakwana insulin mazinga uye lipid chimiro uye inodzivirira njodzi yemetabolic syndrome, inozivikanwa nekukonzera chirwere cheshuga. [8]
9. Mafuta eSesame
Izvi zvinogadzirwa kubva kune isina-toasted kana yakashongedzwa sesame mhodzi. Chidzidzo chinobatanidza kushandiswa kwesesame mafuta kuderedzwa kweropa uye kuvandudza mune antioxidant chinzvimbo, mune varwere vane chirwere cheshuga. Chidzidzo ichi chinotaura zvakare kuti sesame oiri inogona kushandiswa zvakaringana pamwe nekubatanidzwa kwezvinodhaka kune manejimendi yeshuga. Mafuta eSesame ane hutsi hwepamusoro uye izvi zvinoita kuti ive sarudzo yakanaka yekubika kupisa kukuru. [9]
10. Mafuta avocado
Mafuta eAvocado anotakura huwandu hwakawanda hwemafuta emonounsaturated uye zvakare imwe yeanonyanya kupihwa oleic fatty acid. Mafuta eMonounsaturated anobatsira vane chirwere cheshuga kugadzirisa glucose uye kushandisa insulin zvakanyanya. Izvo zvinowedzera zvinoshandiswa zvakanyanya kudzivirira huropi kusagadzikana kunokonzerwa nechirwere cheshuga. [10]
11. Rice bran mafuta
Oleic acid muiri mupunga bran mafuta inonyanya. Kudya kwayo kunoderedza zvakanyanya serum cholesterol uye insulin kushorwa painodyiwa kwemazuva makumi mashanu. Rice bran mafuta inogadzirwa nekubvisa mafuta kubva kune yakaoma yekunze rizi. Iyo ine hunyoro hwekunaka uye yakakwira hutsi poindi. [gumi neimwe]
12. Mafuta evhu
Iko kudzikiswa kweshuga yeropa nekumwa kwemafuta enzungu nzungu zvakanyanya asi inoshanda. Iyo inowanzo kudzikisira yakaipa cholesterol mazinga uye kuwedzera antioxidant mazinga mumuviri, iyo yakaderera kuverenga ndiyo honzeri huru yekuzvimba. [12]
Kazhinji FAQs
1. Ndeapi mafuta ekubikisa akanakisa kune vane chirwere cheshuga?
Mafuta ekubikisa akanakisa evane chirwere cheshuga ndiwo ane huwandu hwakawanda hwepolyunsaturated uye monounsaturated fatty acids nepo iwo mashoma ezasi akazara mafuta acids. Zvinosanganisira mhandara kokonati mafuta, sesame mafuta uye flaxseed mafuta.
2. Mafuta emasitadhi akanaka here kune vane chirwere cheshuga?
Mafuta emasitadhi anotorwa kubva mumbeu yemasitadhi inova yemhuri imwechete yakabatwa chibharo, kubva panotorwa mafuta ecanola. Ivo vakaderera muma carbs nemafuta uye vanobatsira kudzora yakaipa cholesterol mumuviri, iyo inowedzera kubatsira kudzora mazinga eglucose.
3. Mafuta omuorivhi akanaka here kune chirwere cheshuga?
Ehe, imwe yemhandara yemafuta emuorivhi yakanakira kudzikisa njodzi yeshuga uye kudzora huwandu hweshuga murudzi rwechipiri chirwere cheshuga.
