Chikonzero nei Fat Nyaya Zvokudya
Nyanzvi dzekufa dzinokurudzira kuti sevatengi vane mutoro wezvokudya, unofanira kunge uri kuverenga mavara ako. Iwe unoda kuziva zvauri kudya. Iwe unoziva kuti zviyero zvakadini zvekudya iwe unodya kana iwe uchidya bhokisi rose, zvose zvinogona, chirongo chose chechinhu chipi zvacho? Uyezve, kana chigadzirwa chinonzi mafuta-isina, zvinoreva here kuti chaizvoizvo hapana mafuta mairi zvachose?
Muchidimbu, mhinduro yacho kwete. IU.S. Food and Drug Administration inobvumira kambani kuisa chikafu se "asina mafuta" kana ine ine zvishoma pane 0.5 gm emafuta pavanoshumira.
Somuenzaniso, kana iwe uine bhokisi re "mafuta-asina" makiki , iwe unogona kunge uchidya magiramu akawanda emafuta, zvichienderana nenhamba yekiki iwe unodya. Kana ushumiri hukuru huri chete cookie, uye iyo cookie inenge hafu yegamu yemafuta, zvino kana iwe ukadya makiroki matanhatu, iwe wapedza anenge 3 magamu emafuta. Kana iwe ukadya gumi nemaviri, ipapo iyo inoda kusvika 6 gramu emafuta.
Ichokwadi chiri pachena ndechokuti kana iwe ukadya zvinopfuura imwechete zvekudya zvezvokudya izvozvo, zvinoguma zvisina mafuta. Zvose zvikamu zvegiramu zvinowedzera uye zvinotarisa kumafuta ako ezuva nezuva.
Ngozi yezvokudya zvisina mafuta
Chimwe chinhu icho vanhu vazhinji vanoita sevanokanganwa ndechokuti asina mafuta hairevi kalori-isina, makhahydrates kwete, kana kuchengetedza-pasina. Zvimwe zvipfeko zvisina mafuta zvinotapira mumafuta, zvinogadzirwa mune zvemashuga nezvimwe zvinowedzera zvisina kunaka. Saka, kunyange iwe ungafunga kuti iwe uri kuzviita iwe uye kudya kwako kunofadza nokudya zvokudya zvisina mafuta, muviri wako unganzwa usina kunzwa saizvozvo.
The Skinny on Fat
Kwemakore akawanda, shoko kubva kumunharaunda yezvokurapa uye zvidzidzo zvepamusoro zvaivepo pakabatana pakati pevakazara mafuta uye chirwere chemwoyo.
Nyanzvi dzezvokudya zvinovaka muviri dzakakurudzira kudya kwemafuta mashoma , kwete nekuda kwechirwere chepfungwa asi nekuda kwemafuta aiva akakwirira mumakirori kupfuura mapuroteni nemahydrohydrates uye zvichida ndizvo zvinokonzera kuwedzera kwehuwandu hwekuwedzera.
Sezvo vanhu vachicheka mafuta, vakatsiva makarori akarasika nekawanda yemakhahydrates, kunyanya kucheneswa carbs, uye vakamira kudya mafuta ane utano hwakadai samaorivhi, makungu, uye avocados.
Mugumisiro: kuderera kwekushandisa mafuta kwakaperekedzwa nemazinga akakwirira ekuwandisa uye kuwedzera.
Zvisinei, pfungwa yokuti vanhu vakawanda uye noutano hwezvokudya zvinoita sevanoshushikana ndezvokuti haasi mafuta ose akasika akaenzana. Mafuta wawaifanira kuzvidzivirira aiva mafuta anotengesa uye mamwe mafuta akazara .
Muviri wako unoda mamwe mafuta kubva pakudya. Mafuta ndiyo simba guru. Inokubatsira kuti uwane mamwe mavitamini nemaminerari, uye inodiwa kuvaka nhengo dzema cell, iyo yakakosha panze yeesero rimwe nerimwe, uye sheaths dzakapoteredza mitsetse. Izvo zvinokosha kuti ropa rivhare, musimba kufamba, uye kurwisana nekuputika.
Healthy Eating Guidelines
Mazuva ano, kudya kwakanaka kunoreva kusapfuura makumi matatu kubva muzana emakoriro ako ezuva ese kubva kumafuta. Nekudya kwemazuva ose, zvichienderana ne1 800 makoriori pazuva, izvi zvinoreva 540 makoriki kana 60 magamu emafuta kwezuva. Kune mumwe munhu ane mari yakakwirira yekoriori muzuva, somuenzaniso, munhu anofanira kudya 3 000 makorikori pazuva rimwe chete haafaniri kudya mairimu zana emafuta. Nokuda kwehutano hwakanaka hwechigunwe, 1 gramu yemafuta 9 makori.
Zvokudya zvine mafuta zvinogonawo kuva chikamu chekudya-utano hwakanaka. Bhuku rako rakanakisisa nderokusarudza kudya kwemafuta mashoma kakawanda uye kudya kudya kwakasiyana-siyana kubva kumarudzi mashanu ezvokudya zvekudya: Michero, michero, zviyo, nyama dzakashata, uye mafuta ane mafuta akaderera.