ari lipids, inonziwo mafuta, ine mukurumbira wakashata kwazvo. Pane kupesana, izvo zvinokurudzirwa zvinoti kudya kunovaka kunofanirwa kuve neepesenti isina kusimba ye mafuta. Asi zvese zvekudya zvine lipid hazvisi zvemhando imwechete, saka zvakafanira kuti uzvizive.
ari lipids Ivo vanozivikanwawo semafuta kana mafuta acids, iwo anodikanwa kuti ishandiswe kwakakodzera kweiyo muviri. Iyo yekupedzisira inofanirwa kuverengerwa mukudya kwemazuva ese pakati pe25 ne30% yeiyo yakazara caloric kukosha.
Chinhu chakanyanya kukosha mu lipids hunhu hwayo. Ndosaka zvichikosha kutanga chakasarudzika uye kuziva kuti ndezvipi zvekudya zvine aya mafuta akakurumbira.
Mafuta asidi kupatsanura
- Akazadza lipids ndeaya ane machete macheni.
- Monounsaturated lipids imafuta ane imwechete kabhoni cheni mbiri, semuenzaniso Omega 9 acid.
- Polyunsaturated lipids ndeaya ane akasiyana maviri kabhoni maketani, semuenzaniso omega 3 acid uye omega 6 acid.
Kupesana nezvatinotenda zvakanyanya, mafuta ese haana kushata. Chokwadi, mafuta rakna y polyunsaturated batsira kuderedza cholesterol yakaipa.
Kudya Kwakakwira muMafuta Akazara
Kune izvo zvinofanirwa kutarisirwa kubva kudya. Tora mafuta akaguta nezvikafu zvemhuka zvakatangira semukaka wakazara, bota, mafuta, nyama yakakora, mafuta ane chizi, bhekoni, nyama uye masoseji, kirimu, ice cream.
Inowanikwawo mafuta kuguta muzvikafu zvakaita semafuta ekokonati kana mafuta emichindwe. Kunyanya kudyiwa kweichi chikafu kunogona kuwedzera zvakanyanya mwero we LDL kana cholesterol. Naizvozvo zvakakosha kuti utarise kune kunwa kwezvikafu izvi.
Zvekudyara-zvakavakirwa chikafu:
- Mafuta omuorivhi,
- mafuta avocado,
- almond
- uye walnut mafuta.
Idzi chikafu chakanakira muviri, zvekuti mafuta emuorivhi ane mikana yakawanda inonzi hurumende Mediterranean hwaro.
Zvikafu zvakapfuma mu polyunsaturated lipids
Iri boka rinonyanya kusiyanisa iyo hove, zvimwe zviyo nenzungu.
Hove dzegungwa, hove mafuta, sunflower, chibage, soy. Nut senzungu, maarumondi, chestnuts. Mufurakisi, chia uye sesame zviyo.
Izvi zvekudya zvinofanirwa kuverengerwa mu kudya kuona zvibereko zvakanaka mumuviri. Zvese zviri zviviri chikafu zvine monounsaturated uye polyunsaturated lipids chikafu chinobatsira kudzora cholesterol yakaipa, uye kuwedzera cholesterol yakanaka kana HDL, saka izvi zvekudya zvinoderedza njodzi yehutano hwemwoyo.