Kodi Chiwindi Chamafuta Ndi Chiyani, Ndi Bwino Bwanji? Zizindikiro ndi Chithandizo

mafuta chiwindiZikuchulukirachulukira padziko lonse lapansi, zomwe zikukhudza pafupifupi 25% ya anthu padziko lonse lapansi.

Matendawa, omwe amakhudzana ndi kunenepa kwambiri, mtundu wa 2 shuga komanso kukana insulini, angayambitsenso zovuta zina. Ngati chiwindi chamafuta sichimathandizidwa, chikhoza kuyambitsa matenda oopsa a chiwindi ndi matenda ena.

Kodi Fatty Liver ndi chiyani?

mafuta chiwindi; Zimachitika pamene mafuta ochuluka achuluka m'maselo a chiwindi. Ngakhale kuti mafuta ochepa m'maselowa ndi abwinobwino, ngati kuposa 5% yachiwindi ndi mafuta, mafuta chiwindi imatengedwa kukhala.

kumwa mowa kwambiri mafuta chiwindi Ngakhale zinthu zina zambiri zitha kukhala ndi gawo pamtunduwu. 

Ambiri matenda chiwindi akuluakulu ndi ana matenda a chiwindi osaledzeretsandi. NAFLD choncho matenda a chiwindi amafuta osamwa mowandi gawo loyamba ndi losinthika la matenda a chiwindi. 

Tsoka ilo, nthawi zambiri sichidziwika panthawiyi. Pakapita nthawi, NAFLD imatha kukhala vuto lalikulu lachiwindi lotchedwa nonalcoholic steatohepatitis kapena NASH.

NASH imatanthawuza kuchuluka kwa mafuta ndi kutupa komwe kumawononga maselo a chiwindi. Izi zingayambitse fibrosis, kapena zipsera, popeza maselo a chiwindi amavulala mobwerezabwereza ndi kufa.

mafuta chiwindiNdizovuta kuneneratu ngati zidzapita patsogolo mpaka ku NASH; Izi zimawonjezera chiopsezo cha cirrhosis ndi khansa ya chiwindi.

NAFLD; Zimawonjezeranso chiopsezo cha matenda ena monga matenda a mtima, shuga ndi matenda a impso. 

Mitundu ya Chiwindi Chamafuta

Nonalcoholic mafuta a chiwindi matenda (NAFLD)

Nonalcoholic mafuta chiwindi matenda (NAFLD) imachitika pamene mafuta achuluka m'chiwindi cha anthu omwe samamwa mowa.

Nonalcoholic steatohepatitis (NASH)

Nonalcoholic steatohepatitis (NASH) ndi mtundu wa NAFLD. Zimachitika pamene kuchuluka kwa mafuta m'chiwindi kumayendera limodzi ndi kutupa kwa chiwindi.

Ikasiyidwa, NASH imatha kuvulaza chiwindi. Pazovuta kwambiri, izi zingayambitse matenda a cirrhosis ndi kulephera kwa chiwindi.

Chiwindi chamafuta ochulukirapo (AFLP)

Acute mafuta chiwindi cha mimba (AFLP) ndizovuta koma zovuta kwambiri za mimba. Chifukwa chenicheni sichidziwika.

AFLP nthawi zambiri imapezeka mu trimester yachitatu ya mimba. Ngati sichitsatiridwa, imatha kukhala pachiwopsezo chachikulu cha thanzi la mayi ndi mwana yemwe akukula.

Mowa-induced mafuta a chiwindi matenda (ALFD)

Kumwa mowa kwambiri kumawononga chiwindi. Chiwindi chikawonongeka, sichingathyole bwino mafuta. Izi zitha kuyambitsa mafuta ambiri, omwe amadziwika kuti chiwindi chamafuta opangidwa ndi mowa.

Matenda a chiwindi okhudzana ndi mowa (ALFD) ndiye gawo loyambirira la matenda a chiwindi okhudzana ndi mowa.

Alcohol steatohepatitis (ASH)

Alcohol steatohepatitis (ASH) ndi mtundu wa AFLD. Zimachitika pamene kuchuluka kwa mafuta m'chiwindi kumayendera limodzi ndi kutupa kwa chiwindi. Izi zimadziwikanso kuti hepatitis ya mowa.

Ngati sichikuthandizidwa bwino, ASH imatha kuvulaza chiwindi.

Zifukwa za Mafuta a Chiwindi

mafuta chiwindiZimayamba pamene thupi limapanga mafuta ochulukirapo kapena silingathe kugwiritsira ntchito mafuta moyenera. Mafuta ochulukirapo amasungidwa m'maselo a chiwindi, komwe mafuta chiwindi zimayambitsa matenda.

Zinthu zosiyanasiyana zingayambitse kudzikundikira mafuta. Mwachitsanzo, kumwa mowa kwambiri kungayambitse matenda a chiwindi chamafuta opangidwa ndi mowa.

Kwa anthu omwe samamwa mowa wambiri, chifukwa cha mafuta a chiwindi siziri zoonekeratu. Chimodzi kapena zingapo mwazifukwa zotsatirazi zitha kukhala ndi gawo pamtunduwu:

Kodi Chiwindi Chochuluka Chimayambitsa Chiyani?

Kunenepa kwambiri

Kunenepa kwambiri kumathandizira kuti mafuta azichulukira m'chiwindi ndipo amayambitsa kutupa kocheperako. Akuti 30-90% ya akuluakulu onenepa ndi NAFLD, ndipo akuchulukirachulukira ana chifukwa cha mliri kunenepa paubwana. 

Mafuta ochuluka m'mimba

Anthu omwe amanyamula mafuta ambiri m'chiuno amatha kukhala ndi chiwindi chamafuta, ngakhale atakhala ndi kulemera koyenera.

kukana insulini

kukana insulini komanso kuchuluka kwa insulini kumawonjezera kusungidwa kwamafuta m'chiwindi mwa anthu omwe ali ndi matenda amtundu wa 2 komanso metabolic syndrome.

Kudya kwambiri kwa ma carbohydrate oyeretsedwa

Ma carbohydrate oyeretsedwa ndi zakudya zomwe zataya zambiri kapena zonse zomwe zili ndi ulusi wopatsa thanzi komanso wathanzi, kuphatikiza ufa woyera, shuga woyera, mpunga woyera, ndi pasitala woyera. Zakudya zamafuta ochepa zimakhala ndi index yayikulu ya glycemic ndipo zimapangitsa kuti shuga m'magazi achuluke.

Kudya pafupipafupi kwa ma carbohydrate oyeretsedwa kumayambitsa kuchuluka kwa mafuta m'chiwindi, makamaka mwa anthu onenepa kwambiri kapena omwe ali ndi insulin kukana. 

Kumwa zakumwa zotsekemera

Zakumwa zotsekemera ndi zotsekemera, monga soda ndi zakumwa zopatsa mphamvu, zimakhala ndi fructose yambiri, zomwe zimapangitsa kuti chiwindi chichuluke kwa ana ndi akuluakulu. 

Kuwonongeka kwa thanzi la m'mimba 

Kafukufuku waposachedwa akuwonetsa kuti kusalinganika kwa mabakiteriya am'matumbo, ntchito yotchinga m'matumbo (leaky gut), kapena zovuta zina zathanzi lamatumbo zimatha kuthandizira kuti NAFLD ipangidwe.

Zowopsa za Chiwindi Chamafuta

M'milandu yotsatirayi mafuta chiwindiMutha kukhala pachiwopsezo chokulirapo:

- kukhala onenepa

- Kukhala ndi insulin kukana

- Type 2 shuga mellitus

- Polycystic ovary syndrome

- Kukhala ndi mimba

- Mbiri ya matenda ena monga hepatitis C

- Kukhala ndi cholesterol yayikulu

- Kukhala ndi ma triglyceride ambiri

- Kukhala ndi shuga wambiri

- Metabolic syndrome

Kodi Zizindikiro za Chiwindi Chamafuta Ndi Chiyani?

mafuta chiwindiKhansara ili ndi zizindikiro zosiyanasiyana, koma si onse omwe ali ndi chiwindi chamafuta adzakhala ndi zizindikiro zonse. Mwina simungazindikire kuti chiwindi chanu ndi chamafuta.

mafuta chiwindiZizindikiro zake ndi izi:

- Kutopa ndi kufooka

- Kupweteka pang'ono kapena kutupa kumanja kapena pakati pamimba

- Kuchulukitsa kwa ma enzymes a chiwindi, kuphatikiza AST ndi ALT

- Kuchulukitsa kwa insulin

- Ma triglycerides okwera kwambiri 

Ngati chiwindi chamafuta chikafika ku NASH, zizindikiro zotsatirazi zitha kuchitika:

- kusowa kwa njala

- Mseru komanso kusanza

- Kupweteka kwapakati mpaka koopsa kwa m'mimba

- chikasu m'maso ndi khungu

Kodi Chithandizo cha Mafuta a Chiwindi ndi Chiyani?

mafuta chiwindiNthawi zambiri samathandizidwa ndi mankhwala koma ndi kusintha kwa moyo monga kusiya mowa, kuonda, komanso kudya mafuta. M'magawo apamwamba, zosankha monga mankhwala ndi opaleshoni zingayambenso.

tsopano "zakudya zamafuta m'chiwindi" ve "Zakudya zomwe zili zabwino pachiwindi chamafuta" Tiyeni tifufuze.

Kodi Mungachepetse Bwanji Chiwindi Chamafuta?

Monga kuonda ndi kudula ma carbs mafuta chiwindiPali zosintha zina zopatsa thanzi zomwe ziyenera kugwiritsidwa ntchito kuti zithetse matendawa. 

chepetsa thupi

Ngati ndinu onenepa kwambiri kapena onenepa, chepetsani mafuta chiwindi Ndi imodzi mwa njira zabwino kwambiri zosinthira.

Kuphatikizika kwa zakudya ndi masewera olimbitsa thupi kuti muchepetse thupi kwapezeka kuti kumalimbikitsa kutaya kwa mafuta a chiwindi kwa akuluakulu omwe ali ndi NAFLD ngakhale pamene kulemera kwalephera.

Mu kafukufuku wa miyezi itatu wa akuluakulu onenepa kwambiri pochepetsa ma calories 500, 8% ya kulemera kwa thupi kunatayika ndipo mafuta chiwindikusintha kwakukulu kunawonedwa. Mafuta a chiwindi ndi kukhudzidwa kwa insulin kumayenda bwino ndikuchepetsa thupi.

Chepetsani zakudya zama carbohydrate, makamaka zoyengedwa bwino

mafuta chiwindiZingawoneke kuti njira yabwino kwambiri yochepetsera mafuta m'zakudya ndiyo kuchepetsa mafuta kuchokera ku chakudya. Komabe, kafukufuku wasonyeza kuti anthu ndi NAFLD mafuta a chiwindizimasonyeza kuti 16% yokha ya mafuta amachokera ku mafuta.

M'malo mwake, mafuta ambiri a chiwindi amachokera ku mafuta acids, ndipo pafupifupi 26% ya mafuta a chiwindi amapangidwa kudzera mu njira yotchedwa (DNL).

Panthawi ya DNL, ​​ma carbohydrate ochulukirapo amasinthidwa kukhala mafuta. Kuchuluka kwa DNL kumawonjezeka ndi kudya kwambiri zakudya ndi zakumwa za fructose.

Pakafukufuku wina, achikulire onenepa kwambiri omwe amadyetsedwa kwambiri ndi zakudya zopatsa mphamvu komanso zakudya zoyenga kwa milungu itatu adawona kuwonjezeka kwamafuta m'chiwindi ndi 2%, ngakhale kulemera kwawo kudakwera ndi 27% yokha.

Kafukufuku wasonyeza kuti kudya pang'ono kwa ma carbohydrate oyeretsedwa kungathandize kusintha NAFLD. Zakudya zama carb ochepa, zakudya zaku Mediterranean komanso zakudya zochepa za glycemic index, mafuta chiwindi adzakhala oyenera

Mafuta a Chiwindi Chakudya

Kuphatikiza pa kuchepetsa kudya kwa ma carbohydrate, mutha kuwunikiranso magulu otsatirawa azakudya ndi zakudya kuti mupewe kudya kwambiri kwa calorie.

Mafuta a monounsaturated: Kafukufuku akuwonetsa kuti kudya zakudya zokhala ndi mafuta ambiri a monounsaturated mafuta acids, monga mafuta a azitona, mapeyala, ndi mtedza, kungayambitse kutaya mafuta m'chiwindi.

Whey protein: Mapuloteni a Whey akuti amachepetsa mafuta a chiwindi ndi 20% mwa amayi onenepa kwambiri. Kuphatikiza apo, zingathandize kuchepetsa ma enzymes a chiwindi ndikupereka maubwino ena mwa anthu omwe ali ndi matenda a chiwindi apamwamba kwambiri.

Tiyi wobiriwira: Kafukufuku wina anapeza kuti antioxidants otchedwa katekisimu opezeka wobiriwira tiyi angapezeke anthu ndi NAFLD. mafuta a chiwindiAnapeza kuti amachepetsa ululu ndi kutupa.

Chingwe chosungunuka: Kafukufuku wina akuti kudya 10-14 magalamu a ulusi wosungunuka patsiku kungathandize kuchepetsa mafuta m'chiwindi, kuchepetsa ma enzymes a chiwindi ndikuwongolera chidwi cha insulin.

Zochita Zolimbitsa Thupi Zomwe Zingathandize Kuchepetsa Mafuta Achiwindi

kuchita masewera olimbitsa thupi mafuta a chiwindiNdi imodzi mwa njira zothandiza kuchepetsa

Kafukufuku wasonyeza kuti kupirira kuchita masewera olimbitsa thupi kapena kukana kuphunzitsidwa kangapo pa sabata kumatha kuchepetsa kwambiri mafuta osungidwa m'maselo a chiwindi, mosasamala kanthu za kuchepa kwa thupi.

Pakafukufuku wa masabata anayi, akuluakulu a 30 onenepa kwambiri omwe ali ndi NAFLD omwe adachita masewera olimbitsa thupi kwa mphindi 60-18 masiku asanu pa sabata adapeza kuchepa kwa 10% m'chiwindi ngakhale kuti thupi lawo linali lokhazikika.

Maphunziro apamwamba kwambiri (HIIT) mafuta a chiwindiZawonetsedwanso kuti ndizopindulitsa pakuchepetsa

Pakufufuza kwa anthu 2 omwe ali ndi matenda a shuga amtundu wa 28, kuchita HIIT kwa milungu 12 kunapangitsa kuchepa kwamafuta a chiwindi ndi 39%.

Mavitamini Abwino kwa Chiwindi Chamafuta

Zotsatira za kafukufuku wambiri zimasonyeza kuti mavitamini, zitsamba, ndi zina zowonjezera mafuta a chiwindiZimasonyeza kuti zikhoza kuchepetsa chiopsezo cha matenda a chiwindi ndi kuchepetsa chiopsezo cha matenda a chiwindi.

Komabe, nthawi zambiri, akatswiri amati kafukufuku wambiri akuyenera kuchitidwa kuti atsimikizire izi. Kuonjezera apo, ndikofunika kukaonana ndi dokotala musanamwe mankhwala owonjezera, makamaka ngati mukumwa mankhwala.

Minga

Minga kapena silymarin, therere lomwe limadziwika kuti limateteza chiwindi. Kafukufuku wina wapeza kuti nthula ya mkaka, yokha kapena kuphatikiza ndi vitamini E, ingathandize kuchepetsa kukana kwa insulini, kutupa, ndi kuwonongeka kwa chiwindi mwa anthu omwe ali ndi NAFLD.

mafuta chiwindi Pakufufuza kwamasiku 90 kwa anthu omwe ali ndi matenda a shuga, gulu lomwe lidagwiritsa ntchito silymarin-vitamini E supplement ndikutsata zakudya zamafuta ochepa poyerekeza ndi gulu lomwe lidadya popanda zowonjezera. mafuta a chiwindiadapeza kuchepetsedwa kawiri Mlingo wa nthula wamkaka wogwiritsidwa ntchito m'maphunzirowa unali 250-376 mg patsiku.

wometa wanu

wometa wanu Ndi chomera chomwe chawonetsedwa kuti chimachepetsa kwambiri shuga wamagazi, insulini, ndi cholesterol, pamodzi ndi zizindikiro zina zaumoyo.

Kafukufuku wambiri akuwonetsanso kuti zitha kuthandiza anthu omwe ali ndi chiwindi chamafuta.

Mu phunziro la masabata a 16, anthu a 184 omwe ali ndi NAFLD adachepetsa kudya kwa calorie ndikuchita masewera olimbitsa thupi kwa mphindi zosachepera 150 pa sabata. Gulu lina linalandira berberine, lina linatenga mankhwala oletsa insulini, ndipo gulu lina silinapatsidwe zowonjezera kapena mankhwala.

Omwe adatenga 500 mg ya berberine katatu patsiku ndi chakudya adachepetsa 52% m'chiwindi komanso kusintha kwakukulu kwa insulin sensitivity ndi mavuto ena azaumoyo kuposa magulu ena.

Ngakhale zotsatira zolimbikitsazi, maphunziro ochulukirapo akufunika kuti atsimikizire kuti berberine amagwira ntchito ku NAFLD, ofufuzawo akutero.

Omega 3 mafuta acids

Omega 3 mafuta acids Amadziwika ndi mapindu ake ambiri azaumoyo. Mafuta ochuluka a omega 3, EPA ndi DHA, amapezeka mu nsomba zamafuta monga salimoni, sardines, herring, ndi mackerel.

Kafukufuku wambiri wasonyeza kuti kutenga omega 3 kumathandizira thanzi lachiwindi mwa akulu ndi ana omwe ali ndi chiwindi chamafuta.

Mu phunziro lolamulidwa la ana a 51 olemera kwambiri omwe ali ndi NAFLD, gulu lomwe limatenga DHA linali ndi kuchepetsa 53% mu mafuta a chiwindi; mosiyana, panali kuchepa kwa 22% mu gulu la placebo. Gulu la DHA linataya mafuta ambiri kuzungulira mtima.

Komanso, mafuta chiwindi Mu kafukufuku wa 40 akuluakulu ndi Mafuta a nsomba 50% ya ogwiritsa ntchito mafuta a chiwindipanali kuchepa.

Mlingo wa omega 3 mafuta acid omwe amagwiritsidwa ntchito m'maphunzirowa anali 500-1000 mg patsiku mwa ana ndi 2-4 magalamu patsiku mwa akulu.

Zakudya Zabwino kwa Chiwindi Chamafuta

Pisces

Nsomba zamafuta zimakhala ndi omega 3 fatty acids, zomwe zimathandiza kuchepetsa kutupa ndikuthandizira kuchepetsa thupi. Asayansi amati kudya nsomba zokhala ndi omega 3 fatty acids mafuta m'chiwindi zatsimikizira kuti zimathandiza kuchepetsa

mafuta

mafuta, imathandizira mbiri yamagazi a lipid, imawonjezera kagayidwe ka glucose komanso kumva kwa glucose. Mafuta a azitona ndi magwero a monounsaturated mafuta acids omwe amathandiza odwala NAFLD kusintha mkhalidwe wawo.

peyala

Chipatso chokongoletsedwa bwinochi chimapereka ma monounsaturated fatty acids (MUFAs). MUFAs amathandizira kuchepetsa kutupa ndi kulemera kokhudzana ndi kutupa, kuchepetsa cholesterol choipa (LDL) ndi triglycerides m'magazi, ndikukweza cholesterol yabwino (HDL cholesterol).

Chifukwa chake, avokado Wangwiro kuwonda. Ndipo mukakhala kuti mukuwonda, mafuta m'chiwindi amachepetsanso.

Walnut

kafukufuku wa sayansi WalnutZatsimikiziridwa kukhala gwero lalikulu la antioxidants ndi mafuta athanzi. Zimathandizira kuchepetsa triglycerides m'chiwindi ndi kutupa, kukulitsa chidwi cha insulin. 

Masamba ndi zipatso

Kudya masamba ndi zipatso tsiku ndi tsiku kungathandize kuchepetsa kuchuluka kwa mafuta, omwe mafuta m'chiwindi amapereka kuchepetsa. 

Tiyi wobiriwira

Tiyi wobiriwiraNdi chimodzi mwa zakumwa zabwino kwambiri zomwe zingagwiritsidwe ntchito kuchepetsa thupi. Tiyi yotsitsimula iyi ndi nkhokwe ya antioxidants yomwe imathandiza kuchepetsa kutupa kwa chiwindi, kuchepetsa mafuta a chiwindi, ndi kuchepetsa ma enzyme a chiwindi omwe amapezeka mwa odwala NAFLD.

adyo

adyoGulu la allicin mu tachi ndi antioxidant wamphamvu, limatha kuteteza ku matenda osiyanasiyana, kuphatikizapo chiwindi chamafuta oledzeretsa komanso osamwa mowa. Zimagwira ntchito pochepetsa kutupa, kuchotsa poizoni ndi kuchepetsa mafuta ambiri m'thupi.

Phala

Anagulung'undisa oatsNdi chakudya chodziwika bwino chochepetsa thupi chifukwa ndi gwero lalikulu lazakudya zama fiber ndi omega 3 fatty acids. Kudya oatmeal nthawi zonse kumathandiza kubwezeretsa NAFLD pothandizira kutaya mafuta ochulukirapo.

burokoli

burokoliNdi masamba a cruciferous okhala ndi antioxidants. Kudya broccoli nthawi zonse kungathandize kuchepetsa mafuta m'thupi ndikuchotsa poizoni. Asayansi apeza kuti broccoli imathandizira kuchepetsa triglycerides ya hepatic ndi hepatic macrophages, potero imateteza thanzi la chiwindi.

Zakudya Zoyenera Kupewa mu Chiwindi Chamafuta

mowa

Kumwa mowa mopitirira muyeso kumayambitsa chiwindi steatosis, chomwe chingayambitse matenda a cirrhosis ndi khansa. Chinthu choyamba chimene muyenera kuchita ndi kusiya mowa.

shuga

Shuga amatha kukhala osokoneza bongo ndipo nawonso amathandizira kunenepa komanso kukana insulini. Komanso, zitha kutsogolera ku NAFLD.

Choncho, m'pofunika kuchepetsa kapena kupewa kumwa shuga woyengedwa bwino. M'malo mwake, gwiritsani ntchito zotsekemera zachilengedwe monga uchi chifukwa zimakhala ndi ma antioxidants ambiri ndipo zimakweza shuga m'magazi kukhala ochepa kuposa shuga.

Mkate woyera

Mkate woyera ndi chakudya chambiri cha glycemic ndipo chimagayidwa mwachangu. Choncho, n'zosavuta kudya mkate woyera popanda kuzindikira.

Chifukwa cha zimenezi, mafuta amaunjikana m’zigawo zosiyanasiyana za thupi. Ngati sizikulamulidwa, mafuta chiwindizingayambitse ku. 

Nyama yofiyira

Kudya nyama yofiira kwambiri kumaika thanzi la mtima wamtima pachiwopsezo, chifukwa imakhala ndi mafuta ambiri ndipo imatha kuyambitsa kuchuluka kwa triglycerides ndi LDL cholesterol.

Mafuta a Trans

Mafuta a Trans amapezeka muzakudya zambiri zokazinga, mabisiketi ndi makeke. Kudya kwambiri zakudyazi kungayambitse kunenepa kwambiri, shuga ndi NAFLD.

mchere

Mchere wochuluka ukhoza kulepheretsa kagayidwe ka glucose m'thupi, kuchititsa kuti madzi asungidwe, zomwe zingayambitse kunenepa kwambiri, matenda a shuga komanso mafuta chiwindizingayambitse ku. Choncho, gwiritsani ntchito mchere wochepa m'zakudya zanu kuti muteteze chiwindi chanu.