Kubvuma Kudya Zvishoma-Fat

Tinoda kudya zvokudya zvakaderera-mafuta, saka tinoenda sei nekuchinja nzira dzedu dzakaipa nekudya? Hazvisi zvekudya zvefad uye kusabvisa zvikamu zvekudya zvakakwana, izvo ndezvechokwadi. Kudheka mafuta hakurevi kusabvisa. Dzimwe mafuta hazvidiki pakudya kwedu. Asi kudya utano hakusi kungoita kuderedza kudya kwemafuta. Ko zvakadini neavo marashirwo asina kunaka atinenge tanzwa nezvayo? Zvakanaka, izvi-chaizvoizvo-nyaya yakaoma.

Yakanatswa shuga ndeye-kwete asi yakagadzirwa nemakhahydrates, akafanana neaya anowanikwa-zviyo zvepasita, rizi, uye chingwa, chinhu chinokosha chekudya kwemafuta mashoma.

Chinhu chakanaka chekuti utange sei kudya kwakanaka, kwakaderera-mafuta ndeyeAmerican Heart Association, iyo inopa mazano akazara:

• Zvose zviyero zvinofanira kuchinjwa kusvika nekuchengetedza hutano hwakanaka.
• Sarudza mafuta nemafuta ane 2 gramu kana pasi mashoma anozara mafuta pasi pepuniki. Izvi zvinosanganisira mvura uye mabhati margarine, canola, chibage, guruji, mahonji e soya nemafuta emuorivhi.
• Mafuta anogutsikana anofanira kuve ari pasi pe7 muzana yemakori ese. Dare Rinotungamirirwa neDare Rinotungamirirwa rinoratidzirwa kumucheto ndeye 10 muzana.
• Trans Fat kudya inofanira kunge iri pasi pe1 peresenti yezuva nezuva makori.
• Zvose mafuta anogadzirwa anofanira kuchinjwa kune caloric inoda, uye inofanirwa kunge inofanirwa kuva 30 muzana yemakoriyoni ose kana kuti zvishoma, kunyanya kana iwe uwandisa.
• Cholesterol kudya kunofanira kuva pasi pe 300 mg pazuva. Dare reMitungamiri yeZviro ra 2015 rinorayira kubvisa chikamu chepamusoro, tichicherechedza kuti tsvakurudzo dzinotsvakurudza hazvibatanidzi zvekudya zvekudya cholesterol kudya neropa rekutsvaira ropa .

• Sodium inake inofanira kuva inopfuura 2 300 mg pazuva, iyo inenge imwe teaspoon yemunyu.
• Tenga chete zvidimbu zvakasvibirira zvekudya, kutengesa mafuta chero anooneka asati agadzira. Uyewo, usati wabika kubika, bvisa ganda.
• Wedzera maitiro maviri emahove ehove pazvokudya zvako vhiki imwe neimwe. Kutsvakurudzwa kwemazuva ano kunoratidza kuti kudya hove dzine mafuta ane omega-3 fatty acids kunobatsira kuderedza ngozi yedu yehutano hwehutano. Ngwarira kuti mamwe marudzi ehove, akadai sa shark, swordfish, uye tilefish, angave ane mazinga akawanda e mercury, PCBs (polychlorinated biphenyls) uye zvimwe zvinosvibisa zvakatipoteredza. Vakadzi vane pamuviri, vakaronga kuva nepamuviri kana vanoyamwisa - pamwe nevana vaduku - vanofanira kudzivisa kudya zvingangove zvakasvibiswa hove.

• Idya imwe nyama isina nyama isina vhiki pavhiki, zvichida zvimwe.
• Farira pasta yakazara-zviyo, rizi, chingwa, uye cereal. Izvi zvakaderera mumafuta akazara uye zvakanyanya mune fiber uye zvimwe zvibereko.
• Bake, steam, kubika, kubika kana kusanganisa zvokudya panzvimbo yekutsvaga.
• Shandisa mazai maviri mazai evha imwe chete muhomwe dzakanaka dzakagadzirwa. Izvo zvitsva zvinorayira zvinorayira, mukurumbidza kusimudzira cholesterol yezvokudya zvachose, zvinoreva kuti iwe unogona kufara mazai akazara kana uchida.
• Inopa 1 muzana (kana mafuta-asina) mukaka, mafuta anocheka-mafuta uye mafuta mashoma uye asinafatti yogurt nokuda kwemafuta akawanda akaenzana.
• Panzvimbo yekushandisa ariti-kuvhara mafuta uye mafuta ane pfuma, wedzera kunatsa kune miriwo nemiriwo uye nguva.
• Farira michero uye mafuta mashoma-mafuta uye keke panzvimbo yemafuta akakwirira. Asi gadzirisa kudya kwako kwemashuga.
• Cherechedzai frostings nemasese, sezvavanowanzovanzwa maune mafuta.

Hezvino zvinhu zvishomanana zvaunogona kuita kuti utange nehupenyu hwakaderera:

• Bvisa pfuma yako yose iyo yakakodzwa yakawanda-mafuta inokutungamirira iwe (iyo inofamba firiji yako).
• Dzidza kuverenga mavara uye utarise mazwi akadai se "hydrogenated" kana "zvishoma hydrogenated," zvinoreva kutengesa mafuta . Cherechedza kuti shuga yakakura sei, nenzira dzakasiyana-siyana, inowanikwa muzvinyorwa zvezvivako (yakanyanya kuipa). Ngwarira kushumira ukuru uye nhamba yevasheni pane imwe yimbi (vazhinji vedu takanyengerwa pakufunga kuti imwe chete uye chete - haisi).

• Tenga zvinangwa: ronga zviratidzo zvako, ita mapepa ezvokudya - uye isa pairi!
• Dzadza chidya chako chezvibereko, uye udye chimwe chinhu kubva pakutanga kana shure kwekudya kwega kwega.
• Inwa mvura uye yakawanda yayo - inenge magirasi masere 8-ounce pazuva.
• Get moving! Dzoka mukirasi yekurovedza muviri, enda kushambira, kana kungotora nguva yakareba kufamba nemusi wako nembwa kana shamwari.

Achiri kuda bhagiyo kana chokoti? Ita iyo yose-gorosi kana oat-bran bagel. Uye kana chokoti chiri chinhu chako, chokwadi, farira chikamu chechimwe chetiroti yakasvibirira - tsvakurudzo inoratidza kuti ine hutano hunobatsira. Zvakanaka kuzvibata iwe; ingoedza uye uchinje kudya kwako kwezvimwe zvekudya zvakakodzera. Pakupera kwezuva, kana iwe ukapisa makoriri akawanda kupfuura iwe unopedza, iwe uchatora uremu (kana iriyo chinangwa chako). Uye kana iwe uchideredza kudya kwako kweyeri-kuvhara mafuta akazara, iwe unogona kuderedza ngozi yako yepfungwa yepfungwa uye chirwere.

Icho chinoreva kuti iwe unopinda kumativi ose.