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Osangokhala kudya mosakhazikika komanso mafuta odyera amakhudza kwambiri kuchuluka kwa shuga mthupi. Kusankha mafuta ophikira abwino nthawi zonse kumakhala kovuta, makamaka kwa odwala matenda ashuga chifukwa amatha kutulutsa shuga ndikukulitsa zizindikilo zake. Odwala matenda ashuga ayenera kusankha mafuta ophikira omwe angathandize kuthana ndi kuchuluka kwa shuga ndipo ali ndi thanzi labwino.
Mafuta ophika nthawi zambiri amabwera ndi mitundu itatu yamafuta acid: mafuta a monounsaturated, mafuta a polyunsaturated ndi mafuta okhutira. Awiri oyamba amathandizira kuthana ndi matenda ashuga koma omaliza amadziwika kuti amachulukitsa matenda ashuga.
Komanso, mafuta ophikira ambiri amasintha kapangidwe kake, mtundu wake komanso zakudya zake zikatenthedwa. Chifukwa chake, zazikuluzikulu zofunika kuziganizira ndi mtundu wamafuta, kuchuluka kwa mafuta, momwe zimakhudzira kagayidwe kabwino ka glucose ndi kulolerana ndi kutentha. Onani zina mwamafuta abwino kwambiri ophikira matenda ashuga.
1. Namwali kokonati mafuta
Mikangano yambiri imazungulira kuvomereza kwama coconut mafuta a shuga. Komabe, akatswiri amakhulupirira kuti mafuta a kokonati ndi amodzi mwamankhwala abwino ophikira odwala matenda ashuga. Kafukufuku wasonyeza kuti mafuta a coconut amatha kuthandizira kutsekemera kwa glucose homeostasis ndikulimbikitsa chitetezo cha mthupi kudzera mu mafuta acid metabolism. Izi zitha kuthandiza kuchepetsa chiopsezo cha mtundu wachiwiri wa matenda ashuga. [1]
2. Mafuta owonjezera a maolivi
Mafuta owonjezera a maolivi amapangidwa ndi maolivi othina ozizira. Zakudya zopangidwa ndi mafuta a azitona zimangopeza shuga wochepa m'magazi poyerekeza ndi mafuta amchimanga. Kusanthula meta pamafuta a azitona kwawonetsa kuti mafutawo ndi othandiza pakuwongolera ndi kupewa matenda amtundu wa 2. Mutha kugwiritsa ntchito maolivi povala, kuthira, ndi kuphika kotsika. Pewani kuphika kotentha komanso kukazinga ndi mafuta. [ziwiri]
3. Mafuta a mtedza
Mafuta a Walnut ndi othandiza motsutsana ndi mtundu wachiwiri wa shuga. Muli mafuta ambiri a polyunsaturated acid, omega 3 ndi mavitamini ambiri, omwe ndi othandiza kwambiri kwa odwala matenda ashuga. Mafuta a Walnut amakhala ndi alpha-linolenic acid (ALA) ambiri omwe amathandiza kuchepetsa kusala kwa magazi ndi HbA1c akamwedwa kwa miyezi itatu, 15g tsiku lililonse. [3]
4. Mafuta a kanjedza
Mafuta a kanjedza amawerengedwa kuti ndi mafuta odyetsa kwambiri padziko lonse lapansi. Komabe, kumwa kwake kumalumikizidwa ndi chiopsezo chowonjezeka cha matenda ashuga ndi matenda amtima. Izi ndichifukwa choti mafuta amanjedza amakhala ndi 40% ya monounsaturated fatty acid ndi 10% ya polyunsaturated fatty acid, yomwe ndi yabwino malinga ndi thanzi lawo komanso ili ndi mafuta okwanira 45%, omwe amatha kuwonjezera chiopsezo cha matenda ashuga. Komabe, imakondedwa chifukwa cha kusungunuka kwake kwakukulu komanso kukana kwa okosijeni chifukwa cha mafuta ochulukirapo. [4]
5. Mafuta odzola
Ziphuphu zimapanikizidwa makamaka chifukwa cha mafuta kuti azigwiritsa ntchito pazinthu zingapo. Komabe, amawerengedwanso kuti ndi zakudya zowonjezera odwala matenda ashuga chifukwa cha omega 3 fatty acids. Kafukufuku wasonyeza kuti mafuta opakidwa mafuta samakhudza insulin, kusala magazi m'magazi ndi kuchuluka kwa HbA1c mutamwa. Chifukwa chake, titha kudziwa kuti mafutawo atha kugwiritsidwa ntchito poyang'anira mtundu wa 2 wa matenda ashuga. [5]
6. Mafuta a mtedza wa Macadamia
Mafutawa amadziwika kuti amachepetsa ma lipid kapena cholesterol mthupi, zomwe zimathandizanso kuti insulin izindikire komanso imachepetsa kutupa kwa cytokines. Mafuta a mtedza wa Macadamia ali ndi mafuta owonjezera amtundu umodzi, okhala ndi 65% ya oleic acid ndi 18% ya palmitoleic acid. Izi zimathandiza kuchepetsa kutupa komwe kumayambitsa matenda a shuga. [6]
7. Mafuta a canola
Mafuta a Canola amapangidwa ndikutulutsa rapeseed, chomera chowala chachikaso. Sichilowerera ndale ndipo imakhala ndi omega-3 fatty acids ambiri. Chifukwa cha mafuta ochepa, amadziwika kuti ndi amodzi mwa mafuta abwino ophikira odwala matenda ashuga. Kafukufuku wasonyeza kuti mafuta a canola amachepetsa kupsinjika kwa oxidative ndi kutupa mthupi, zomwe zimathandizira kukonza zovuta za matenda ashuga chifukwa cha izi. [7]
8. Mafuta a mpendadzuwa
Kafukufuku wasonyeza kuti mafuta a mpendadzuwa amachepetsa kwambiri magazi m'magazi mthupi. Oleic acid wambiri mumafuta amathandizira kutsitsa cholesterol yonse mthupi. Izi zimathandizira kwambiri kuchuluka kwa insulin komanso mbiri yamadzimadzi ndikuletsa chiopsezo cha matenda amadzimadzi, omwe amadziwika kuti amayambitsa matenda ashuga. [8]
9. Mafuta a Sesame
Izi zimapangidwa kuchokera ku nthangala za zitsamba zosasambitsidwa kapena zofufumitsa. Kafukufuku amalumikiza kugwiritsa ntchito sesame mafuta ndikuchepetsa kuthamanga kwa magazi ndikusintha kwa antioxidant, mwa odwala matenda ashuga. Kafukufukuyu akutchulanso kuti mafuta a sesame atha kugwiritsidwa ntchito bwino ndi kuphatikiza mankhwala osamalira matenda ashuga. Mafuta a Sesame amakhala ndi utsi wokwanira ndipo izi zimapangitsa kukhala njira yabwino yophikira kutentha kwambiri. [9]
10. Mafuta a peyala
Mafuta a avocado amakhala ndi mafuta ochulukirapo komanso ndi amodzi mwa magwero abwino kwambiri a oleic fatty acid. Mafuta a monounsaturated amathandizira odwala matenda ashuga kuti azigwiritsa ntchito glucose komanso amagwiritsa ntchito insulin moyenera. Zowonjezera zake zimagwiritsidwa ntchito kwambiri popewa kukanika kwa ubongo chifukwa cha matenda ashuga. [10]
11. Mafuta a mpunga
Mafuta a oleic mumafuta a mpunga amakhala ambiri. Kudya kwake kumachepetsa kwambiri seramu cholesterol komanso kukana kwa insulin mukamadya masiku 50. Mafuta a mpunga amapangidwa potulutsa mafuta kuchokera kumtunda wolimba wa mpunga. Ili ndi kununkhira pang'ono komanso malo okwera utsi. [khumi ndi chimodzi]
12. Mafuta a mtedza
Kuchepetsa shuga m'magazi pogwiritsira ntchito mafuta a mtedza ndizochepa koma ndizothandiza. Zimachepetsa cholesterol yoyipa ndikuwonjezera ma antioxidant mthupi, kuchuluka kwake ndiye komwe kumayambitsa kutupa. [12]
Ma FAQ Omwe Amakonda
1. Kodi mafuta ophikira abwino kwambiri kwa odwala matenda ashuga ndi ati?
Mafuta ophika abwino kwambiri a odwala matenda ashuga ndi omwe amakhala ndi polyunsaturated komanso monounsaturated fatty acids pomwe mafuta ochepa amadzaza. Mulinso mafuta a coconut namwali, mafuta a sesame ndi mafuta a fulakesi.
2. Kodi mafuta a mpiru ndi abwino kwa odwala matenda ashuga?
Mafuta a mpiru amachokera ku mbewu za mpiru zomwe zili za banja lomwelo la ogwiriridwa, kumene mafuta a canola amachotsedwa. Amakhala ndi mafuta ochepa komanso amathandiza kuchepetsa mafuta m'thupi, omwe amathandizanso kuchepetsa kuchuluka kwa shuga.
3. Kodi mafuta a maolivi ndi abwino pa matenda ashuga?
Inde, mafuta owonjezera a azitona ndi abwino pochepetsa chiopsezo cha matenda ashuga ndikuwongolera kuchuluka kwa shuga mumtundu wa 2 shuga.
