Man shanu yana da lafiya? Amsa ta Karshe

Wadatacce

• Don haka, Fat Fat daga Butter shine Yayi kyau?
• Irin Butter Ya Kamata Ku Ci (Cikin Daidaitawa)
• Bita don

Akwai wani lokaci ba da daɗewa ba lokacin da man shanu ya yi maka lahani. Amma yanzu, mutane suna satar "abincin lafiya" akan gurasar hatsin da suka tsiro tare da zubar da shi a cikin kofi. (Ee, wasu sun ce man shanu ba a zahiri ya yi maka illa ba.) Me ya sa? "Duk ya zo ga ra'ayin kimiyya game da kitsen mai," in ji Alex Caspero mai cin abinci mai rijista na St. Louis. Kuma abu shine, yawancin abin da muke tunanin mun sani game da kitse mai kitse ba daidai ba ne.

Fat yana sa kiba-abu ne mai sauƙi don ɗauka, kuma wanda yawancin masu bincike da masu nazarin abinci suka yi imani da shi shekaru da yawa. Sun kuma yi imanin cewa kitse, ko, daidai, cikakken kitse (wanda man shanu ke da yawa), yana ƙara haɗarin cututtukan zuciya. Ra'ayi ne wanda ya samo asali daga Nazarin Zuciya na Framingham, wanda aka fara a 1948. Wannan binciken yana cutar da kitse, amma masana da yawa yanzu suna cewa binciken yana da rauni. Wani babban gwaji na asibiti wanda ya ɓata kitsen mai, Gwajin Coronary na Minnesota (wanda ya fara daga 1968 zuwa 1973) shima kwanan nan aka kira shi a cikin BMJ kamar aibi.

A 2014 Annals na Magungunan Ciki meta-bincike na fiye da rabin miliyan mutane ba su sami wata alaƙa tsakanin haɓaka yawan mai mai yawa da cututtukan zuciya ba. Kuma lokacin da masana kimiyya a Harvard T.H. Makarantar Kiwon Lafiyar Jama'a ta Chan ta hanyar binciken da ya gabata wanda ke ba da cikakken bayani kan hanyoyin abinci da sakamakon asarar nauyi fiye da mutane 68,000, sun gano cewa mafi yawan abincin mai ya fi kyau fiye da ƙananan hanyoyin da ke taimaka wa mutane su rasa nauyi da hana shi. (Wannan yana fassara zuwa abinci na LCHF kamar abincin Atkins, wanda aka yaba a matsayin hanyar rasa nauyi da kuma sake tunani game da yanayin ƙananan mai na baya.)

Koyaya, sabon binciken yana nuna cewa binciken asali yana buga kitse mai ƙila ba wai kawai ya kasance yana da aibi ba, wataƙila sun kasance. da gangan m. Sababbin takardu, waɗanda aka buga a ciki JAMA Medicine na cikin gida, ya nuna cewa masana'antar sukari a zahiri sun biya masana kimiyya a cikin 1960s don zargi cikakken kitse a matsayin sanadin cututtukan zuciya. Kamar yadda aka yi niyya, kowa ya yi themãni da “cikakken kitse mara kyau” hype, kuma ƙarancin ƙoshin mai ya tashi. Sugar biz yana da tasiri a cikin wannan wasan saboda yawancin abinci masu ƙarancin mai yawanci ana sanya su tare da ƙara sukari don haɓaka ɗanɗanon da ba shi da kitsen.

Hanyoyin kiwon lafiya ba su da kyau. Caspero ya ce "Lokacin da saƙo kan wadataccen kitse ya fito, mun maye gurbin kitsen mai da carbs mai ladabi." "Wannan yana iya zama mafi cutarwa idan ana maganar haɗarin cututtukan zuciya." Kuma lallai ya kasance mara kyau ga layin Amurkawa. Dangane da rahoto daga Trust for Health na Amurka da Gidauniyar Robert Wood Johnson, yawan manya na Amurka waɗanda ke da BMI na 40 ko sama da haka (rarrabasu a matsayin “mai kiba”) ya ƙaru a cikin shekaru 30 da suka gabata, wanda ya kusan kusan kashi 8 cikin ɗari na yawan jama'a.

Bugu da ƙari, idan ya zo ga maye gurbin man shanu, margarine da aka sarrafa ba da daɗi ba shi da kyau. Daga cikin sinadaran da mutum ya ƙera da yawa akwai wani ɓangare na hydrogenated oil, wanda Hukumar Abinci da Magunguna ta ba da shawarar masu amfani su iyakance gwargwadon iyawa kuma za su hana a ƙara su a kowane abinci bayan Yuni 18, 2018. Sashi kaɗan na man fetur ɗin wani nau'in halitta ne na kitse mai wuce gona da iri. yana da alaƙa da kumburi, kiba, da cututtuka na yau da kullun ciki har da cututtukan zuciya, nau'in ciwon sukari na 2, har ma da cutar kansa, ya bayyana Kylene Bogden, MS, RDN, CSSD, mai cin abinci mai cin abinci mai rijista tare da Cibiyar Kiwon Lafiya ta Cleveland.

Don haka, Fat Fat daga Butter shine Yayi kyau?

Kuna buƙatar kitse a cikin abincin ku don samun koshin lafiya, kuma mai cike da kitse-gami da man shanu-tabbas yana da wuri a cikin ingantaccen abinci, in ji Bogden.

Abin takaici, idan ba ku lura ba, Amurka na son yin iyakacin iyaka tare da abinci mai gina jiki. Case in buttery point: Matsakaicin Amurkawa a halin yanzu yana cin kusan kilo 5.6 na man shanu a shekara, fiye da kowane lokaci a cikin shekaru 40 da suka gabata, bisa ga bayanai daga Cibiyar Butter ta Amurka.

Caspero ya ce "Tabbas, yana iya zama mai cutarwa kamar yadda muka yi tunani a baya, amma har yanzu ban ba da shawarar a lalata shi akan komai ba," in ji Caspero. "Yana da ba abinci mai lafiya kuma har yanzu shine tushen tushen mai da adadin kuzari. Na kuma fi son mutane su sami yawancin kitsen su daga tushen tushen shuka kamar man zaitun, waɗanda ke da wadataccen kitse mai ƙima sabanin wadatattun abubuwa. zuwa kasa da kashi 10 na adadin kuzari a rana, galibi ta hanyar maye gurbin kitse mai cike da kitse.

Yayin da bincike na 2016 daga Jami'ar Tufts ya ba da shawarar cewa man shanu yana da alaƙa mai rauni kawai tare da haɗarin mace -mace gaba ɗaya, baya ƙara haɗarin kamuwa da cututtukan zuciya, kuma yana iya samar da wani sakamako mai kariya na sake rubuta nau'in ciwon sukari na 2, bincike da yawa ya nuna cewa kitse mai ƙoshin mai ba ya inganta. kiwon lafiya da kuma rage hadarin mutuwa a fadin hukumar. Bugu da ƙari, binciken da aka buga a cikin Jaridar British Nutrition ya nuna cewa lokacin da mutane ke musanya kitse masu kitse don nau'ikan da ba su da yawa, suna raguwa ba tare da yanke adadin kuzari ba. "Hujja kan man shanu ba a rufe take ba," in ji Caspero. "Yana da launin toka fiye da yadda yake a da."

Irin Butter Ya Kamata Ku Ci (Cikin Daidaitawa)

Idan za ku riƙe sanda a cikin firjin ku, kwayoyin halitta, man shanu mai ciyawa shine ma'aunin zinare, yarda duka Bogden da Caspero. Hakan ya faru ne saboda shanun da ake ciyar da ciyawa, maimakon masara ko hatsi, kuma ana kiwon su a zahiri, suna da fatty-acid profiles.

Misali, binciken da aka buga a cikin Jaridar Amirka ta Abincin Abinci ya nuna cewa madara daga shanun kiwo masu kiwo sun ƙunshi ƙarin linoleic acid (CLA), acid fatty acid-kuma yawan mutanen CLA suna samun kiwo, yana rage haɗarin bugun zuciya. Bogden ya lura cewa madara daga shanu masu kiwo yana da wadata a cikin kitse na omega-3, wanda ke amfana ba kawai zuciya ba amma gabaɗaya matakan kumburi da lafiya.

"Kai ne abin da kuke ci, kuma ku ma abin da abincinku yake ci ne," in ji ta. "A kowane mataki, yana da kyau ga waɗannan abincin su zama na halitta kamar yadda zai yiwu." Muddin kuna yin hakan, bai kamata ku yi tunani sosai kan halayen man shanu ku ba. A zahiri, a cikin binciken Tufts na 2016 da aka ambata a baya, masu bincike sun kammala cewa babu fa'idar gaske don daidaita cin abinci ta wata hanya ko ɗayan.

Caspero ya ce "Ƙananan man shanu na ciyawa yana da kyau, sandar sa a kowace rana ba ta da kyau," in ji Caspero. "Muddin kuna aiwatar da dokar 'komai cikin daidaituwa', kuna da kyau."

Bita don