Chikafu chakakora mumafuta chinogona kutungamira mukuwedzera huremu, pamwe nekusimudza cholesterol. Zvisinei, zvakakosha kusiyanisa pakati pemafuta ane hutano uye akaipa mafuta.
Mafuta, ayo anogona kunge ari emiti uye mhuka, dzakakamurwa kuita mononisaturated, polyunsaturated, yakazara uye trans. Monounsaturated uye polyunsaturated inoonekwa seyakanaka, nepo yakazara uye trans yakaipa.
Mafuta anokukodza here?
Kana tikazvienzanisa nezvimwe zvakasara zvinovaka muviri, zvinoita kuti mafuta akure. Imwe gramu yemafuta ine macalorie akawandisa zvakapetwa kaviri seyakaenzana mapuroteni kana makabhohaidhiretsi. Iyi data haireve kuti ivo muvengi (kuvaona seizvi kukanganisa, kunyanya kana zvasvika kumafuta ane hutano), zvinongoratidza chete kuti izano rakanaka rekusavashungurudza.
Kuziva chokwadi ichi kunotimisikidza isu zano rekudzora huremu. Tichifunga nezve yakakwira caloric kudya, kucheka mafuta mukudya kunonyanya kushanda pane kudzora mapuroteni kana makabhohaidhiretsi.
Hutano mafuta
Kana zvasvika kumafuta ane hutano, anogona kuve monounsaturated uye polyunsaturated. Iwe unozovaziva nekuti ivo vanowanzo gara mvura pane tembiricha yemukati.
Kudya kuzere nemafuta akanaka kunoonekwa sekubatsira kwemoyo basa. Zvidzidzo zvinoratidza kuti kuvasanganisa mukudya kunoderedza njodzi yekuva nechirwere chemwoyo. Ivo zvakare vangave neanticancer mhedzisiro. Zvakare, zvinofanirwa kucherechedzwa kuti vanokuchengeta iwe uzere kwenguva yakareba, izvo zvinobatsira kutapudza zvishoma pakati pekudya, uye hazvimudze cholesterol yakaipa.
Vanowanikwa kupi?
Mono uye poly mafuta anowanzo kuwanikwa mumiriwo, pamwe nedzimwe hove. Izvi zvinotevera chikafu chakapfuma mune yega yega.
Monounsaturated mafuta
- Olive, canola, sunflower, uye sesame mafuta
- Avocado
- Mhando dzakasiyana nzungu uye mhodzi
Mafuta ePolyunsaturated
Iyo yakakurumbira omega 3 uye omega 6 fatty acids ndeye polyunsaturated mafuta:
- Soybean, chibage uye safflower mafuta
- Hove dzakakora (salmon, mackerel, herring ...)
- Dzimwe nzungu nembeu
Mafuta akashata
Aya marudzi emafuta anogona kuzadzwa uye kutapurirana. Imwe nzira yekuvaziva ndeyekuti inowanzo ramba yakasimba pakushambidzika kwemukati. Nomuzvarirwo, mafuta haagari pakuonekwa panguva yekutenga. Zvezvigadzirwa zvakapakurwa, funga kugara uchiongorora zvinyorwa kuti uwane mukana wekuzvidzivirira.
Chikafu chakakwira mumafuta akashata kuwedzera njodzi yekuneta uye kusimudza mwero weLDL cholesterol kana yakaipa cholesterol. Trans mafuta haangosimudze LDL cholesterol chete, asi zvakare anoderedza HDL kana yakanaka cholesterol. Ivo zvakare vakabatanidzwa kune yakawedzera njodzi yekenza.
Vanowanikwa kupi?
Mafuta akaguta
Izvi zvinouya zvakanyanya kubva kunobva mhuka, asi kune zvakare miriwo ine izvo.
- Nyama tsvuku uye nyama dzakagadziriswa (nyama yenguruve, masoseji, kutonhora kutonhora ...)
- Dairy (chizi, mukaka wakazara, ice cream ...)
- Mafuta emichindwe
- Kokonati mafuta
- Butter
- Pasika
- Crisps
- Maindasitiri sauces
- Pizza
Trans mafuta
Kune ayo anokuvadza mhedzisiro inofanira kuwedzerwa izvo inowanzo kuve yakavanzwa mune zvakagadziriswa chikafu, izvo zvinoita kuti vave muvengi asingaoneki. Mazhinji anogadzirwa nemaindasitiri kuburikidza nemafuta emiriwo:
- Pasika
- Margarine
- Mbatatisi machipisi uye machipisi
- Yakabikwa
- Zviyo
Tinofanira here kubvisa mafuta kubva kuchikafu?
Izvo hazvidiwe kuti uite zvakakwana pasina mafuta muchikafu. Pane kudaro, nyanzvi dzinokurudzira kuisa mukuita imwe nzira yakangwara uye yakapusa kuitisa: kutsiva mafuta akaipa nemafuta akanaka. Aya anotevera mamwe mazano ekukubatsira iwe kuisa zano iri kufamba:
- Chinjanai nyama tsvuku yehove dzakakora, nyemba, kana huku isina ganda, senge huku uye turkey
- Shandisa mamwe nzungu nembeu
- Kubika nemafuta emuriwo pachinzvimbo chebota nemamwe mafuta akasimba
Nomuzvarirwo, mafuta anoramba achikora, kunyangwe aine mabhenefiti anobatsira, saka, kuti urege kuwedzera huremu, zvakafanira kudya chikafu chakafuma mumafuta ane hutano uchishandisa zvine mwero.
Kune rumwe rutivi, kana chikafu chinokurumidza chikafu senge pizza kana ice cream zviri pakati pezvaunofarira, unogona kuzvichengeta mukudya kwako semubairo wevhiki kunyangwe kuve akapfuma mumafuta akaguta. Yasara yevhiki edza kuisa pamberi masaradhi, nzungu, michero, uye bhinzi.
Sarudza mukaka wakaderera-mafuta
Iwe unogona zvakare kudzikisa huwandu hwemafuta akaguta iwe aunodya zuva rega rega nekusarudza akaderera-mafuta marudzi ewaunofarira mukaka. Tarisa zvinhu zvakaita se "yakaderera-mafuta," "skim," kana "semi-skimmed" pane zvinyorwa. kuve nechokwadi chekuderera kwemafuta paunodya zvekudya zveboka iri rekudya.
Chinja mabikiro aunoita
Kumisa kutsvaira kunogona kubatsira iwe kudzora mafuta. Shandisa nzira dzekubika senge grill kana hovhoni kugadzirira zvinonaka uye zvine hutano ndiro pamwe nenyama yako nemiriwo.