Mafuta ane hutano ane antioxidants savhitamini E, iyo inobatsira kudzikisa zvakashata cholesterol mwero Rangarira kuti mwero wepamusoro unowedzera njodzi yekukura chirwere chemoyo.
Omega 3 uye omega 6 mafuta acids anoita basa rakakosha mukuchengetedza akawanda mabasa emuviri. Mupiro wakanaka wezvinhu izvi kuburikidza nechikafu inobatsira kuchengetedza immune immune uye moyo pakakwirira kushanda.
Zvidzidzo zvakaratidza kuti monounsaturated mafuta kubatsira kuchengetedza dumbu rakapetana, sezvo ivo vachipisa lipids yeichi chikamu chemuviri. Oiri maorivhi, mbeu dzechia, nemaarumondi zviri pakati pezvikafu zvakapfuma mumhando iyi yemafuta, nepo avocado, walnuts, uye mafuta e soya ndiwo akaenzana e polyunsaturated.
Ko mafuta akazara? Zvakawanikwa munguva pfupi yapfuura zvinoratidza kuti zvinogona kunge zvisina kukuvadza sezvakafungwa kare. Uye ndechekuti kudzidza hakuna kuwana hukama pakati pekudya kwakazara mumafuta akazara (mukaka, chizi, nyama, nezvimwewo) uye nenjodzi yakawedzera yechirwere chemwoyo. Zvakare, mafuta ekokonati, mafuta akazara emuriwo, aisimudza huwandu hwakanaka hwecholesterol. Nekudaro, nyanzvi dzichiri kuraira kudzikisira mashandisiro ako emafuta akaguta uye anotapira.
Izvo zvinofanirwa kucherechedzwa kuti kuwedzera kwako kudya kwemafuta hachisi chinhu chakashata, sekureba sekunge kuchiitwa zvine mwero. Icho chikonzero ndechekuti, kunyangwe iwo akanaka kana akaipa, mafuta akapfuma macalorie. Huwandu hwezuva nezuva huwandu hwave kukurudzirwa parizvino i65 gramu, kusanganisira izvo zvinonzi zvine hutano. Kuchengetedza huwandu hwakakwana hwemafuta mukudya, pasina huwandu hwemakoriori ezuva nezuva anodarika 2000, zvinokurudzirwa kutsiva zvisina kunaka makabhohaidhiretsi uye zvimwe zvekudya zvine mafuta akazara nezvikafu zvakapfuma muMUFA nePUFA (nechidimbu chayo muChirungu).