Puas yog Butter Noj Qab Nyob Zoo? Lo Lus Kawg Kawg

Zoo Siab

• Yog li, Saturated Fat los ntawm Butter Yog Zoo?
• Hom Butter Koj Yuav Tsum Tau Noj (Hauv Qhov Nruab Nrab)
• Tshuaj xyuas rau

Muaj ib lub sij hawm tsis ntev dhau los thaum butter ua phem rau koj. Tab sis tam sim no, tib neeg tab tom slathering "khoom noj qab haus huv" ntawm lawv cov sprouted-grain toast thiab xa cov slabs ntawm nws mus rau hauv lawv kas fes. (Yog, ib txhia hais tias butter tsis yog qhov phem rau koj.) Vim li cas? "Nws tag nrho los ntawm kev xav txog kev tshawb fawb txog cov roj saturated," hais tias St. Louis-raws li tus kws qhia noj zaub mov Alex Caspero. Thiab qhov yog, ntau qhov peb xav tias peb paub txog cov roj saturated tsis yog lawm.

Rog ua rau koj rog-nws yog qhov kev xav yooj yim los ua, thiab ib qho uas ntau cov kws tshawb fawb thiab kws noj zaub mov ntseeg ruaj khov rau ntau caum xyoo. Lawv kuj ntseeg hais tias rog, los yog, ntau precisely, saturated rog (uas butter muaj ntau), ua rau muaj kev pheej hmoo ntawm kab mob plawv. Nws yog ib qho kev xav uas tshwm sim los ntawm Framingham Heart Study, uas tau pib xyoo 1948. Qhov kev tshawb fawb no ua rau muaj rog, tab sis tam sim no ntau tus kws tshaj lij tau hais tias txoj kev tshawb no tsis raug. Lwm qhov kev sim tshuaj kho mob loj uas ua rau cov roj tsis txaus, Minnesota Coronary Experiment (uas tau khiav txij xyoo 1968 txog 1973) kuj tseem nyuam qhuav raug hu tawm hauv BMJ raws li flawed.

A 2014 Annals ntawm Internal Tshuaj meta-kev soj ntsuam ntawm ntau tshaj li ib nrab lab tus tib neeg pom tsis muaj kev sib txuas ntawm kev noj cov roj saturated thiab kab mob plawv. Thiab thaum cov kws tshawb fawb ntawm Harvard T.H. Chan Tsev Kawm Ntawv ntawm Kev Noj Qab Haus Huv Kev Noj Qab Haus Huv suav nrog kev tshawb fawb yav dhau los qhia txog kev noj zaub mov zoo thiab ua kom poob phaus ntau dua 68,000 tus neeg, lawv pom tias cov zaub mov rog rog tau zoo dua li cov rog qis hauv kev pab tib neeg poob phaus thiab ua kom nws tawm. (Qhov no txhais tau hais tias LCHF noj zaub mov zoo li Atkins noj zaub mov, uas tau raug qhuas tias yog ib txoj hauv kev kom poob phaus thiab rov xav txog cov rog tsawg dhau los.)

Txawm li cas los xij, qhov kev tshawb pom tshiab tau qhia pom tias cov kev tshawb fawb thawj zaug uas ua rau cov rog rog tsis tuaj yeem tsuas yog muaj qhov tsis raug, lawv yuav yog lub hom phiaj qhov tsis xws luag. Tshawb nrhiav cov ntaub ntawv tshiab, luam tawm hauv JAMA Internal Tshuaj, qhia tias kev lag luam qab zib tau them nyiaj rau cov kws tshawb fawb hauv xyoo 1960 los liam cov roj saturated uas ua rau mob plawv. Raws li tau npaj tseg, txhua tus neeg ntseeg tias "rog rog tsis zoo" hype, thiab cov rog rog qis tau tawm. Cov piam thaj biz muaj feem cuam tshuam hauv qhov kev ua si vim tias cov khoom noj muaj roj tsawg feem ntau laced nrog cov suab thaj ntxiv los txhawb qhov tsw uas tsis muaj rog.

Kev noj qab haus huv tsis zoo. Caspero hais tias "Thaum cov lus ntawm cov rog rog tawm los, peb hloov cov rog uas muaj cov carbohydrates kom huv," Caspero hais. "Qhov ntawd yuav ua rau muaj kev phom sij ntau dua thaum nws los txog kev pheej hmoo mob plawv." Thiab nws yeej tau ua phem rau cov neeg Asmeskas lub duav. Raws li tsab ntawv ceeb toom los ntawm Kev Ntseeg rau Asmeskas Kev Noj Qab Haus Huv thiab Robert Wood Johnson Foundation, feem pua ​​​​ntawm Asmeskas cov neeg laus uas muaj BMI ntawm 40 lossis siab dua (qhia lawv li "kev rog heev") tau nce siab hauv 30 xyoo dhau los, suav txog ze li 8 feem pua. ntawm cov pejxeem.

Ntxiv rau, thaum nws los hloov butter, ridiculously processed margarine tsis zoo dua. Ntawm nws ntau cov khoom xyaw uas tsim los ntawm tib neeg yog ib feem ntawm cov roj hydrogenated, uas Lub Chaw Tswj Xyuas Khoom Noj thiab Tshuaj pom zoo rau cov neeg siv khoom kom txwv ntau li ntau tau thiab yuav txwv tsis pub ntxiv rau ib qho khoom noj twg tom qab Lub Rau Hli 18, 2018. Cov roj hydrogenated ib txwm yog daim ntawv tsis txawv ntawm cov rog trans uas yog txuas rau o, rog rog, thiab cov kab mob ntev xws li mob plawv, mob ntshav qab zib hom 2, thiab txawm tias mob qog noj ntshav, piav qhia Kylene Bogden, MS, RDN, CSSD, tus kws sau npe noj zaub mov nrog Cleveland Clinic Center for Functional Medicine.

Yog li, Saturated Fat los ntawm Butter Yog Zoo?

Koj xav tau rog hauv koj cov zaub mov kom noj qab haus huv, thiab cov roj saturated-xws li butter-tseem muaj qhov chaw hauv kev noj zaub mov zoo, hais tias Bogden.

Hmoov tsis zoo, yog tias koj tsis tau pom dua, Asmeskas nyiam mus rau qhov tsis zoo nrog nws cov zaub mov noj. Cov ntaub ntawv hauv buttery point: Cov neeg Asmeskas nruab nrab tam sim no noj li 5.6 phaus ntawm butter ib xyoos, ntau dua li lwm lub sijhawm hauv 40 xyoo dhau los, raws li cov ntaub ntawv los ntawm American Butter Institute.

Caspero hais tias "Muaj tseeb, nws yuav tsis muaj teeb meem raws li peb tau xav yav dhau los, tab sis kuv tseem tsis pom zoo kom muab nws rau txhua yam," Caspero hais. "Nws yog tsis zaub mov noj qab haus huv thiab tseem yog qhov muaj roj thiab calories ntau. Kuv kuj nyiam rau tib neeg kom tau txais lawv cov rog feem ntau los ntawm cov khoom siv cog xws li cov roj txiv roj, uas yog cov nplua nuj nyob hauv cov rog tsis txaus uas tsis zoo li cov uas tsis muaj saturated ". kom tsawg dua 10 feem pua ​​​​ntawm calories ib hnub twg, feem ntau los ntawm kev hloov cov roj saturated nrog unsaturated.

Thaum xyoo 2016 kev tshawb fawb los ntawm Tsev Kawm Ntawv Tufts qhia tias butter tsuas muaj kev sib raug zoo nrog kev pheej hmoo tuag tag nrho, tsis ua rau muaj kev pheej hmoo mob plawv, thiab tuaj yeem muab kev tiv thaiv me ntsis ntxiv rau hom 2 mob ntshav qab zib, kev tshawb fawb ntau dhau qhia tau tias cov rog tsis txaus kev noj qab haus huv thiab txo txoj kev pheej hmoo ntawm kev tuag thoob plaws lub rooj tsavxwm. Ntxiv rau, kev tshawb fawb luam tawm nyob rau hauv lub British Journal of Nutrition qhia tau hais tias thaum tib neeg pauv cov roj saturated rau monounsaturated ntau yam, lawv poob phaus yam tsis tau txiav cov calories. Caspero hais tias "Kev sib cav ntawm butter tsis yog kaw," Caspero hais. "Nws tsuas yog grey ntau dua li nws tau ua."

Hom Butter Koj Yuav Tsum Tau Noj (Hauv Qhov Nruab Nrab)

Yog tias koj yuav khaws ib lo rau hauv koj lub tub yees, cov organic, cov nyom nyom yog cov txheej txheem kub, pom zoo rau Bogden thiab Caspero. Tias yog vim hais tias nyuj uas noj nyom, es tsis yog pob kws los yog nplej, thiab tsa organically, muaj kev noj qab haus huv fatty-acid profiles.

Piv txwv li, kev tshawb fawb luam tawm nyob rau hauv lub American Journal of Clinical Nutrition qhia tau hais tias cov mis nyuj los ntawm pasture-grazing mis nyuj nyuj muaj ntau ntau linoleic acid (CLA), unsaturated fatty acid- thiab hais tias ntau CLA neeg tau txais los ntawm cov mis nyuj, lawv cov kev pheej hmoo ntawm plawv nres. Bogden sau tseg tias cov mis nyuj los ntawm cov nyom uas tau tsim los ntawm cov nyuj kuj tseem muaj nplua nuj nyob hauv omega-3 fatty acids, uas tau txais txiaj ntsig tsis yog rau lub plawv nkaus xwb tab sis tag nrho cov qib kev mob thiab noj qab haus huv.

Nws hais tias "Koj yog yam koj noj, thiab koj kuj yog yam koj noj zaub mov," nws hais. "Txhua txhua kauj ruam, nws zoo tshaj rau cov zaub mov ntawd kom zoo li qub tau." Tsuav koj ua qhov ntawd, koj yuav tsum tsis txhob xav ntau rau koj tus cwj pwm butter. Qhov tseeb, hauv qhov tau hais yav dhau los 2016 Tufts txoj kev tshawb fawb, cov kws tshawb fawb xaus lus tias tsis muaj txiaj ntsig tiag tiag los kho kev noj ib txoj hauv kev lossis lwm qhov.

Caspero hais tias "Ib qho me me ntawm cov nyom pub mis yog tsis zoo, ib lo ntawm nws txhua hnub tsis yog," Caspero hais. "Tsuav koj ua raws txoj cai 'txhua yam nyob hauv qhov nruab nrab', koj nyob zoo."

Tshuaj xyuas rau