Iyo Yakagutsikana uye Unsaturated Oils Inovhara
Mafuta ose okubika ane mafuta akazara . Vamwe kupfuura vamwe. Mafuta ayo akaderera mumafuta akazara akareba mumafuta asina kunyorwa. Kana uri kutarisa kushandisa mapoiri okubika ayo akazara mumafuta akazara, iwe ungada kusarudza safflower, canola, kana mafuta omuorivhi . Mafuta eTropical anoenderana nekodonti mafuta nemafuta emuchindwe akazara mafuta akazara.
Maererano neAmerican Heart Association, kudya zvokudya zvine mafuta akazara kunogona kukwidziridza huwandu hwecholesterol muropa rako.
Kukura kwemaLDL cholesterol (yakaipa cholesterol) muropa rako inogona kuwedzera kungozi yehutano hwemoyo uye chirwere.
Mafuta Muduku muHat Satated Fat
Kune marudzi maviri emafuta asina insaturated: polyunsaturated uye monounsaturated. Zvimwe zvidzidzo zvinoratidza kuti idzi marudzi emafuta asina kuwanikwa anogona kubatsira kuderedza cholesterol yako yakaipa. Marudzi ose emafuta angave anobatsira nenzira yaro.
Monounsaturated Fat
Mafuta ane mafuta akazara akazara mafuta anokonzerwa nemafuta. Iko kunowanikwa kunyanya yemafuta anonzi monounsaturated. Mafuta eCanola ane 1 gramu yemafuta akazara panguva yekushandira.
Mafuta omuorivhi ane 2 gramu emafuta akazara. Canola nemafuta emuorivhi zvinowanzogadzirwa nemafuta anonzi monounsaturated. Zvidzidzo zvakawana kuti mafuta anonzi monounsaturated angave anobatsira kuchengetedza mwoyo wakagadzikana uye anogona kubatsira kuchengetedza insulin, iyo inonyanya kubatsira kana iwe une chirwere cheshuga kana kana uchida kuderedza dambudziko rako rekuwana chirwere cheshuga.
Usavhiringidzika nezwi rokuti " chiedza chekuwedzera" maorivhi , chiedza chekuwedzera hachirevi mafuta ayo kana koriori zvayo, asi pane maruva ayo uye kuwanda kwekugadzirisa.
Polyunsaturated Fat
Imwe mafuta ine imwe yemafuta akawandisa akawanda ane mafuta akawanda. Iine 1 gramu yemafuta akazara pahupuni inoshumira. Inonyanya kunyorwa nemafuta e-polyunsaturated. Mafuta ePolunsaturated ave akawanikwa kuti awedzere HDL yako, kana kuti cholesterol yakanaka, chiyero. Mamwe mafura anobikanwa anobikira muU.S. anonyanya kunyorwa nemafuta e-polyunsaturated ndeye soya, chibage, uye mafuta ezuva.
Mumwe nomumwe ane 1.8 gm emafuta akazara.
Mafuta Epamusoro muZvatsva Zvakazara
Iyo inopisa mafuta-konikiti, muchindwe, uye palm kernel mafuta-yakazara mafuta akazara. Muzhinji, iyo yakakwirira mafuta akazara, zvakanyanya mafuta zvakanyanya pane firiji yekamuri. Mafuta epajeri kemera anobva kumbeu yemichindwe yemafuta.
Kokonati mafuta uye palm palm kernel mafuta inenge 85 muzana yakazara mafuta. Mafuta omupamhi ndiyo 50% yakazara mafuta.
Sezvo kokonati yefuta yakakwirira mumafuta akazara, yakaderera mumafuta asina kuwanikwa. Mafuta eKononut 6 chete mazana monounsaturated mafuta uye 2 muzana mafuta akawanda.
Mafuta eKononi Anopa Utano Kudya Here?
Dzimwe tsvakurudzo dzinoratidza kuti kokonati mafuta inogona kuva yakanaka kwauri. Kudya kokonati yefuta yakaratidzwa kuwedzera yako HDL (yakanaka) cholesterol. Zvizhinji zvekutsvakurudza kwave kuri kuongororwa kwenguva pfupi kuti uongorore kushanda kwaro muhotera. Mutongo hausi kunze kwemigumisiro yenguva refu pahosha yemoyo.
Mafuta eTropical Mafuta Akanaka Sei?
Mashoko akanaka apa ndeokuti mafuta ose anotinha anotorwa semafuta emafuta asina cholesterol. Muzviitiko zvakawanda, mafuta aya haana mahwendefa anotengesa. Mafuta eTr anoonekwa seasina kunaka pane mafuta. Maererano neAmerican Heart Association, mafuta anotengesa angasimudza maitiro ako akaipa (LDL) uye ekuderedza yako yakanaka (HDL) yeholesterol mazinga.
Kudya mafuta akawedzerwa kunogona kuwedzera mungozi yako ekuva nehutano hwepfungwa, chirwere, uye chirwere cheshuga.
Chipi chakanaka ndechekunamatira namafuta ari pasi mumafuta akazara. Haikwanise kukuvadza kushandisa kokonati mafuta nguva nenguva, asi kushandura canola kana maorivhi ekokodhu mafuta sezvo yako huru yekubika mafuta ingasave iyo iyo chiremba wako angakurudzira .
Mafuta Akasimba
Kana iri yekubika nemafuta akaoma, semafuta kana marara, mafuta ane mafuta ane mafuta akawanda ari pedyo ne70 muzana yemafuta ose, uye zviputi zvinokwana 43 muzana. Nokuda kwehutano hwakanaka-acid profile, zvingava zvakanakisisa kusarudza mafuta akadai samafuta e-canola uye mafuta omuorivhi pamusoro pemafuta akaoma.