Puas yog saturated fat tiag tiag tua peb?

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Butter thiab lard tsis muaj teeb meem raws li nws feem ntau ntseeg.

Nws ntseeg tau tias kev noj cov zaub mov muaj roj yog qhov zoo tshaj plaws khaws cia rau qhov tsawg kawg nkaus, vim tias qhov zoo tshaj plaws nws yuav ua rau qhov hnyav nce, thiab qhov phem tshaj - kom tuag los ntawm kab mob plawv (CVD). Txawm li cas los xij, dhau tsib xyoos dhau los, ntau qhov kev tshawb fawb tau tshwm sim uas tsis lees paub qhov kev ntseeg no. Cov roj saturated tau maj mam ua ncaj ncees, tom qab ntau xyoo lawv tsis suav tias yog teeb meem.

Cia peb sim xyuas seb cov roj saturated ntau npaum li cas koj tuaj yeem noj yam tsis muaj teeb meem rau koj txoj kev noj qab haus huv. Tab sis ua ntej hloov mus rau cov ntaub ntawv tshawb fawb, cia peb nkag siab tias fatty acids txawv li cas.

Cov fatty acids txawv li cas

Hauv lub cev, cov rog (triglycerides) tau tawg mus rau fatty acids nrog cov qauv sib txawv. Yog hais tias muaj ib daim ntawv cog lus ntawm cov pa roj carbon atoms, ces cov fatty acids yog saturated, yog tias muaj ob daim ntawv cog lus, lawv yog monounsaturated, yog tias ntau tshaj ib daim ntawv cog lus, lawv yog polyunsaturated.

Kuj tseem muaj lwm hom LEVEL OF TRANS FATTY ACIDS HAUV NEW ZEALAND FOOD SUPPLY ntawm unsaturated fats - trans fats. Cov no yog unsaturated fatty acids nrog ib tug hloov qauv, nyob rau hauv uas cov bonds nrog hydrogen atoms nyob rau opposite sab ntawm cov saw los ntawm daim ntawv cog lus ntawm carbon atoms.

Ib hom rog tuaj yeem muaj cov roj ntsha sib txawv: saturated, unsaturated, thiab trans fats. Piv txwv li, butter muaj 34% monounsaturated oleic acid thiab 44.5% saturated (24% palmitic, 11% myristic thiab 9.5% stearic) fatty acids.

Yog hais tias saturated fatty acids predominate nyob rau hauv ib yam khoom, nws feem ntau tseem nyob rau hauv chav tsev kub: lard, butter (tshwj tsis yog cov ntses thiab nqaij qaib rog). Thiab yog hais tias muaj ntau unsaturated sawv daws yuav nyob rau hauv nws, cov khoom yuav ua kua (xws li xibtes, txiv maj phaub thiab cocoa butter).

Trans fats muaj nyob rau hauv me me nyob rau hauv cov tsiaj rog: piv txwv li, ntawm cov rog nyob rau hauv cov khoom noj siv mis nyuj, lawv yog 2-5%. Tab sis nyob rau hauv cov roj zaub uas tau dhau los ntawm hydrogenation - qhov sib ntxiv ntawm hydrogen rau ob daim ntawv cog lus ntawm unsaturated fatty acids - muaj ntau cov roj trans fats. Piv txwv li, 100 grams ntawm hard margarine muaj 14.5 grams ntawm trans fats los ntawm tag nrho cov fatty acids, thiab 100 grams butter muaj 7 grams xwb.

Cov ntsiab lus tseem ceeb ntawm Trans fats-qhov chaw, kev pheej hmoo rau kev noj qab haus huv thiab lwm txoj hauv kev - Kev tshuaj xyuas cov rog rog hauv cov zaub mov: pies, ncuav qab zib, crackers, margarine, fries, chips thiab paj kws.

Trans fats tsis tsim nyob rau hauv zaub roj thaum kib.

Rau cov roj zaub uas tsis yog-hydrogenated los ua cov rog rog, nws yuav tsum tau siv ntau zaus.

Saturated fats tsis yog qhov phem

Tshawb nrhiav Revisiting noj zaub mov cov lus qhia?, uas koom nrog ntau dua 135,000 tus neeg los ntawm 18 lub tebchaws, qhia tias kev noj zaub mov ntau dua, tsis muaj rog, cuam tshuam nrog kev tuag ntau ntxiv. Kev tshawb fawb tus thawj coj Mahshid Dehghan tau hais tias, Peb qhov kev sim tsis tau txhawb nqa cov lus qhia tam sim no rau kev txwv cov rog rau 30% ntawm tag nrho cov calories thiab cov rog txaus rau 10%.

Kev txwv tag nrho cov rog tsis txhim kho kev noj qab haus huv rau pej xeem. Yog tias rog yog 35% ntawm cov zaub mov thiab carbohydrates tsawg dua 60%, qhov kev pheej hmoo ntawm CVD yuav txo.

Cov neeg uas noj zaub mov ntau dua 60% carbohydrate yuav tau txais txiaj ntsig los ntawm cov rog ntau.

Qhov siab tshaj plaws piv rau cov rog tsawg tshaj plaws txo qhov kev pheej hmoo ntawm mob stroke los ntawm 18% thiab kev tuag los ntawm 30% (tsis suav nrog CVD kev tuag). Ntxiv mus, qhov kev pheej hmoo txo qis nrog kev noj cov rog: saturated txo qhov kev pheej hmoo los ntawm 14%, monounsaturated - los ntawm 19%, thiab polyunsaturated - los ntawm 20%. Kev noj ntau dua ntawm cov roj saturated txo qhov kev pheej hmoo ntawm mob stroke los ntawm 21%.

Cov kws tshawb fawb tau sau tseg tias kev noj cov roj saturated nce cov ntsiab lus ntawm "phem" cholesterol (tsis tshua muaj lipoproteins tsawg), tab sis cov ntsiab lus ntawm "zoo". Yog li ntawd, tsis muaj kev phom sij rau kev noj qab haus huv.

Thiab qhov no tsis yog qhov kev tshawb fawb nkaus xwb uas ua rau cov roj saturated.

Ib xyoo 2014 kev tshuaj xyuas kev noj qab haus huv fatty acids hauv kev tiv thaiv kev tiv thaiv kab mob plawv thib ob: kev tshuaj xyuas zoo, kev tshuaj ntsuam xyuas meta thiab meta-regression pom tsis muaj kev sib koom ua ke ntawm kev noj qab haus huv thiab CVD.

Kev tshuaj xyuas ntawm Kev sib koom ua ke ntawm kev noj zaub mov saturated fatty acids thiab kab mob plawv ischemic nyob ntawm hom thiab qhov chaw ntawm fatty acid nyob rau hauv European Prospective Investigation into Cancer thiab Nutrition-Netherlands noj zaub mov cohort nyob rau hauv lub Netherlands qhia tau hais tias ntau npaum li cas ntawm cov roj saturated tsis nce lub txaus ntshai kab mob plawv. Hloov pauv, kev pheej hmoo tau txo qis me ntsis los ntawm kev noj cov khoom noj siv mis, suav nrog butter, cheese thiab mis nyuj, thiab nce los ntawm kev hloov cov rog nrog tsiaj protein thiab carbohydrates.

Kev soj ntsuam ntawm Kev Noj Qab Haus Huv Saturated Fatty Acids thiab Coronary Heart Disease Risk nyob rau hauv Dutch Nruab Nrab Hnub nyoog thiab Cov Neeg Laus ntawm Danish nyiam noj zaub mov kuj qhia tau tias kev noj cov roj saturated tsis cuam tshuam nrog CVD kev pheej hmoo. Qhov kev pheej hmoo tsuas yog nce thaum rog tau hloov nrog tsiaj protein.

Hauv kev tshawb fawb Norwegian tsis ntev los no, Saturated rog yuav zoo rau koj, ib txoj kev tshawb fawb qhia tias tib neeg tau noj cov zaub mov muaj roj ntau ntawm butter, qaub cream, thiab cov roj zaub txias. Cov roj saturated muaj li 50% ntawm tag nrho cov rog. Yog li ntawd, cov neeg koom nrog txo qhov hnyav thiab lub cev rog, txo cov ntshav siab, triglyceride thiab ntshav qab zib.

Cov neeg noj qab haus huv feem ntau zam cov roj saturated ntau npaum li ntev tau los ntawm cov khoom noj zoo thiab cov calories tag nrho nyob rau hauv qhov qub. Lawv tuaj yeem muab cov txiaj ntsig kev noj qab haus huv.

Ottar Nygård Study Director, xib fwb thiab kws kho plawv

Koj puas yuav tsum pauv cov roj saturated rau cov roj tsis muaj roj?

Cov txiaj ntsig ntawm cov rog polyunsaturated tau raug pov thawj los ntawm ntau cov kev tshawb fawb: lawv txo qhov kev pheej hmoo ntawm CVD los ntawm Polyunsaturated fatty acids thiab lawv cov teebmeem ntawm cov kab mob plawv, tiv thaiv cov plaub hau los ntawm dryness thiab breakage, thiab daim tawv nqaij los ntawm kev laus, muab Omega-3 fatty acids: rau lub hlwb.

Muaj ntau qhov kev tshawb fawb txhawb nqa cov txiaj ntsig ntawm kev hloov cov roj polyunsaturated rau cov roj saturated. Piv txwv li, xyoo 2015 kev soj ntsuam ntawm Kev Txo cov roj saturated rau cov kab mob plawv tau xaus lus tias hloov cov roj saturated nrog cov roj polyunsaturated txo qhov kev pheej hmoo ntawm CVD los ntawm 17%. Nyob rau tib lub sijhawm, hloov cov roj saturated nrog carbohydrates lossis protein tsis muaj qhov cuam tshuam zoo li no.

Lwm xyoo 2015 kev tshuaj xyuas ntawm Saturated fats piv nrog Unsaturated fats thiab qhov chaw ntawm Carbohydrates nyob rau hauv Relation to Risk of Coronary Heart Disease: A Prospective Cohort Study pom tias hloov cov roj saturated nrog carbohydrates los ntawm tag nrho cov nplej, monounsaturated thiab polyunsaturated acids, txo CVD kev pheej hmoo los ntawm 8, 1. thiab 25%, feem.

Txawm li cas los xij, txawm tias cov ntawv qhia kev noj zaub mov nruj tsis tau qhia kom hloov tag nrho cov rog saturated nrog cov rog polyunsaturated. Dab tsi ntxiv, qee cov kua qaub saturated muaj pov thawj muaj txiaj ntsig zoo. Piv txwv li, butanoic acid, pom nyob rau hauv butter, cheese thiab qab zib, yog ib tug loj metabolite ntawm plab hnyuv kab mob, ib tug tseem ceeb qhov chaw ntawm lub zog rau cov hnyuv epithelial hlwb, thiab kuj muaj anti-inflammatory teebmeem ntawm sodium butyrate rau tib neeg monocytes: muaj zog inhibition ntawm IL. -12 thiab nce - kev tswj hwm ntawm IL-10 cov tshuaj tiv thaiv kab mob.

Cov rog twg tsis zoo rau kev noj qab haus huv

Hauv xyoo 2003 txoj kev tshawb fawb Cov nyhuv ntawm ntau hom kev noj zaub mov hydrogenated fatty acids ntawm LDL particle loj, nws tau pom tias nce qib ntawm cov lipoprotein tsawg ntom ntom ("phem" cholesterol) cuam tshuam nrog cov rog trans.

Yog tias koj hloov cov rog Saturated Piv nrog Unsaturated fats thiab qhov chaw ntawm carbohydrates nyob rau hauv Relation to Risk of Coronary Heart Disease: A Prospective Cohort Study from saturated fats to trans fats and carbohydrates from starchy and sugary foods, koj txoj kev pheej hmoo ntawm CVD nce 1-5%.

Tsis zoo li cov rog saturated, cov rog rog nce ntxiv Kev noj cov roj saturated thiab trans unsaturated fatty acids thiab kev pheej hmoo ntawm txhua yam ua rau kev tuag, kab mob plawv, thiab hom 2 mob ntshav qab zib: kev tshuaj xyuas thiab kev tshuaj xyuas meta-kev soj ntsuam kev tshawb fawb txog kev pheej hmoo ntawm kev tuag, ischemic tawm tsam thiab hom 2 mob ntshav qab zib. ….

Koj noj tau roj ntau npaum li cas yam tsis muaj teeb meem rau kev noj qab haus huv?

Cia peb sau tag nrho cov saum toj no.

1. Cov roj saturated tsis muaj teeb meem rau koj txoj kev noj qab haus huv yog tias koj tsis pub ntau calorie ntau ntau txhua hnub thiab tau txais los ntawm cov khoom noj qab haus huv: cov khoom noj siv mis zoo, cov tsiaj rog.
2. Yog tias cov roj saturated los ntawm cov khoom noj qab haus huv, koj tuaj yeem mus dhau 10% yam tsis muaj teebmeem kev mob plawv (tshwj tsis yog: yog tias koj muaj roj cholesterol).
3. Yog tias koj noj ntau dua 60% carbohydrates, rov xav txog koj cov zaub mov: txo cov carbohydrates thiab ntxiv cov rog - txog li 35%, thiab ib nrab ntawm lawv tuaj yeem saturated.
4. Ntxiv cov roj polyunsaturated ntau ntxiv rau koj cov zaub mov, suav nrog qhov tseem ceeb omega-3 thiab omega-6 los ntawm cov roj zaub, txiv ntoo thiab ntses.
5. Zam tsis txhob muaj cov rog rog, uas pom muaj ntau dhau hauv cov khoom noj tsis zoo thiab cov chips, cov khoom lag luam ci, ncuav qab zib, crackers thiab margarine. Ceev faj ntawm margarine, nyeem cov ntim kom zoo thiaj li tsis mus yuav nws es tsis txhob butter.