Eziokwu banyere abụba zuru ezu

Abụba abụba bụ ụdị abụba na-eri nri. Ọ bụ otu n'ime abụba na-adịghị mma, yana abụba trans. Abụba ndị a na-esikarị ike na okpomọkụ. Nri dị ka bọta, nkwụ na aki oyibo, chiiz, na anụ na-acha uhie uhie nwere abụba juputara.

Oke abụba juputara na nri gị nwere ike ibute ọrịa obi na nsogbu ahụike ndị ọzọ.

Abụba zuru oke dị njọ maka ahụike gị n'ọtụtụ ụzọ:

Ọrịa obi. Ahụ gị chọrọ abụba dị mma maka ike na ọrụ ndị ọzọ. Ma oke abụba zuru oke nwere ike ime ka cholesterol jupụta na akwara gị (arịa ọbara). Abụba abụba na-ebulite cholesterol LDL (ọjọọ) gị. Akwa LDL cholesterol na - eme ka ihe egwu gị na ọrịa obi na ọrịa strok bawanye.

Ibu ibu. Ọtụtụ nri ndị nwere abụba dị ka Pizza, nri achicha, na e ghere eghe nwere ọtụtụ abụba juputara. Iri oke abụba nwere ike itinyekwu calorie na nri gị ma mee ka ị buru ibu. Abụba niile nwere calorie 9 kwa gram nke abụba. Nke a karịrị okpukpu abụọ nke ihe a na-enweta na carbohydrates na protein.

Chapu nri ndị nwere abụba nwere ike inyere gị aka mee ka ibu gị ghara ịna-arụ ọrụ nke ọma. Nọgide n’ibu ibu dị mma nwere ike ime ka ị ghara ibute ọrịa shuga, ọrịa obi, na nsogbu ahụ́ ike ndị ọzọ.

Otutu nri nwere otutu abụba. Ọ ka mma ịhọrọ nri ndị dị elu karịa abụba ahụike, dịka abụba na-edozi ahụ na polyunsaturated abụba. Abụba ndị a na-abụ mmiri mmiri na ime ụlọ.

Ego ole ka ị ga-enweta kwa ụbọchị? Nke a bụ ndụmọdụ sitere na Ntuziaka Nri 2015-2020 maka ndị America:

• Ikwesighi inweta 25% na 30% nke calorie gị kwa ụbọchị site na abụba.
• Ikwesiri igbochi oke abụba na-erughị 10% nke calorie gị kwa ụbọchị.
• Iji belata ihe ize ndụ nke ọrịa obi gị, belata abụba zuru ezu na-erughị 7% nke calorie gị kwa ụbọchị.
• Maka nri kalori 2,000, nke ahụ bụ kalori 140 ruo 200 ma ọ bụ gram 16 ruo 22 (g) nke abụba juputara na ụbọchị. Dị ka ihe atụ, nanị 1 iberi nke esie ya nke anụ ezi nwere fọrọ nke nta 9 g nke jupụta abụba.
• Ọ bụrụ na ị nwere ọrịa obi ma ọ bụ cholesterol dị elu, onye nlekọta ahụike gị nwere ike ịrịọ ka ị belata oke abụba karịa.

All nri juru n’ime nwere akara oriri na-edozi ahụ nke gụnyere ọdịnaya abụba. Gụ aha nri nwere ike inyere gị aka ịmata ụdị abụba zuru ezu ị na-eri.

Lelee mkpokọta abụba na 1 ọrụ. Ọzọkwa, lelee ọnụọgụ abụba zuru ezu na otu ọrụ. Gbakwunye ugboro ole ị na-eri.

Dị ka onye nduzi, mgbe ị na-atụle ma ọ bụ na-agụ aha mmado:

• 5% nke uru kwa ụbọchị site na abụba na cholesterol dị ala
• 20% nke uru kwa ụbọchị site na abụba dị elu

Họrọ nri nwere oke abụba zuru ezu na trans fat.

Ọtụtụ ụlọ nri ngwa ngwa na-enyekwa ozi na-edozi ahụ na menus ha. Ọ bụrụ n’AGB seeGH it ahụ ama gwa ya, jụọ sava gị. I nwekwara ike ịchọta ya na ebe nrụọrụ weebụ nke ụlọ oriri na ọ restaurantụ restaurantụ.

A na-ahụ abụba juputara na nri anụmanụ niile, yana ụfọdụ ihe ọkụkụ.

Nri ndị a nwere ike bụrụ abụba juputara. Ọtụtụ n'ime ha na-erukwa obere nri na-enwe calorie ndị ọzọ site na shuga:

• Ngwaahịa esi (achicha, donuts, Danish)
• Nri e ghere eghe (ọkụkọ eghe, nri mmiri eghe, fries French)
• Abụba ma ọ bụ esichara anụ (anụ ezi, soseji, ọkụkọ na anụ ahụ, cheeseburger, ibe anụ)
• Ngwa-mmiri ara ehi zuru oke (bọta, ice cream, pudding, cheese, mmiri ara ehi dum)
• Abụba siri ike dịka mmanụ aki oyibo, nkwụ, na mmanụ nkwụ (dị na nri akpọrọ)

Ndị a bụ ụfọdụ ihe atụ nke ihe oriri na-ewu ewu nke nwere abụba juputara na ụdị ọrụ:

• 12 ounces (oz), ma ọ bụ 340 g, ibe anụ - 20 g
• Chiizburger - 10 g
• Vanilla shake - 8 g
• 1 tbsp (15 mL) bọta - 7 g

Ọ dị mma ịgwọ ụdị nri ndị a otu oge. Ma, ọ kachasị mma ịkwụsị oge ole ị na-eri ha ma belata oke nha mgbe ị na-eme ya.

Nwere ike belata oke abụba ị na-eri site na dochie nri ahụike karịa nhọrọ ndị na-adịghị mma. Dochie nri nwere abụba juputara na nri nwere polyunsaturated na monounsaturated fats. Nke a bụ otu esi bido:

• Dochie anụ na-acha uhie uhie na ọkụkọ na-enweghị akpụkpọ anụ ma ọ bụ azụ ụbọchị ole na ole n’izu.
• Jiri canola ma ọ bụ mmanụ oliv karịa bọta na abụba ndị ọzọ siri ike.
• Jiri mmiri ara ehi nwere abụba dị ala ma ọ bụ nke na-enweghị mmiri ara ehi, yogọt, na chiiz dochie mmiri ara ehi zuru ezu.
• Rie nkpuru osisi, akwukwo nri, nkpuru osisi dum, na nri ndi ozo nke nwere abuba juru.

Cholesterol - abụba jupụtara na ya; Atherosclerosis - abụba jupụta; Ike nke akwara - abụba jupụtara na ya; Hyperlipidemia - abụba jupụta; Hypercholesterolemia - abụba jupụta; Ọrịa akwara ọbara - abụba jupụtara na ya; Ọrịa obi - abụba jupụtara na ya; Ọrịa akwara ikuku - abụba jupụtara na ya; PAD - abụba juputara; Ọrịa strok - abụba jupụtara na ya; CAD - abụba juputara; Obi ahụike nri - abụba jupụta

Chowdhury R, ​​Warnakula S, Kunutsor S, et al. Mgbakwunye Association of dietary, circulating, and supplement fatty acids with coronary risk: nyocha nhazi na meta-nyocha. Ann Intern Med. 2014; 160 (6): 398-406. PMID: 24723079 pubmed.ncbi.nlm.nih.gov/24723079/.

Eckel RH, Jakicic JM, Ard JD, et al. Ntughari Ntuziaka 2013 AHA / ACC banyere njikwa ndụ iji belata ihe gbasara obi: mkpesa nke American College of Cardiology American / Heart Association Task Force on Practice Guidelines. J Am Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

Hensrud DD, Heimburger DC. Nri oriri na-edozi ahụ na ahụ ike na ọrịa. Na: Goldman L, Schafer AI, eds. Ọgwụ Goldman-Cecil. Nke 26th. Philadelphia, PA: Elsevier; 2020: isi 202.

Mozaffarian D. Nri na ọrịa obi na ọrịa metabolic. Na: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Ọrịa Obi Braunwald: Akwụkwọ ọgụgụ nke Ọgwụ Ọrịa Cardiovascular. Nke 11. Philadelphia, PA: Elsevier; 2019: isi 49.

Ngalaba Ọrụ Ugbo nke US; Ebe nrụọrụ weebụ Ọrụ Ọrụ Ugbo. FoodData Central, 2019. fdc.nal.usda.gov. Nabata July 1, 2020.

Ngalaba Ọrụ Ugbo na US na Ngalaba Ahụike na Ọrụ Ndị Ọrụ US. Ntuziaka nri nri maka ndị America, 2020-2025. Agba nke 9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Emelitere December 2020. Nabata Jenụwarị 25, 2021.

• Abụba nri
• Etu esi wedata cholesterol na nri