Iwe haufaniri kubvisa ichi chikafu chinodyiwa chekudya.
Kana uchiedza kudya kudya kwakaderera-mafuta, dzimwe nguva zvinogona kuvhiringidza kuziva kuti ndezvipi zvokudya (kunze kwezviri pachena) zvakanaka. Mazai akawana rap yakaipa munguva yakapfuura - kunyanya nokuda kwehupenyu hwavo hwehushuta - asi vanogona kunge vari chikamu cheutano hwakanaka, husina mafuta-mu moderation.
Cholesterol Kubatana
Mazai akangodzwa nekuda kweavo yepamusoro cholesterol. Imba imwe chete inenge yakapoteredza 210 mg ye cholesterol yezvokudya (rimwe maruva, Eggland's Best, inongova 180 mg evha), iyo inenge ichiri kupfuura zvikamu zviviri kubva muzvitatu zve 300 mg zuva rega rega rinorayirwa neAmerican Heart Association.
Zvisinei, nekutsvakurudza kunokonzera kusava nechokwadi pamusoro pekuve nekubatanidza zvakananga pakati pekudya kwecholesterol, inowanikwa muzvokudya zvatinodya, uye ropa rekutsvaira, iro rinoumbwa nemuviri, 2015 Dietary Guidelines Committee inorumbidza kubvisa ikozvino 300 mg pazuva . Zvizhinji zvinokanganisa ropa redu rekutsvaga, kusanganisira nhoroondo yemhuri, kudya, makore, uye kuti tinosvuta uye kushandisa. Mukutaura kwekudya, kune uchapupu hunoratidza kuti kudya kwedu kwemafuta ane mafuta nemafuta anotengesa zvine huwandu hwehutano hwehushutera hweropa pane kudya kwedu kwekudya cholesterol.
Fat Content
Ichokwadi, zhinji yakakwirira yeholesterol yezvokudya yakawandawo mune mafuta akazara kana kuti mafuta. Asi zamai haisi imwe yei. Rimwe dza rine mafuta mashanu (anenge 8 muzana yehuwandu hwezuva nezuva), iyo 1.5g chete yakazara. Nemhaka yokuti mazai anowanzofarirwa nemafuta akakwirira akadai sekizi (mucheka kana omelets), kana yakabikwa nebhakoni nemasese, vanoonekwa sezvokudya zvemafuta-asi izvi zvinongova kushamwaridzana.
Kana zvimwe zvipfeko zvidyiwa pamwe nemazai akave akare, zvino kusanganisira mazai muzvokudya zvakaderera-mafuta ndeye pfungwa yakachenjera.
Nutrient Dense
Kunze kwekuderera mumafuta, mazai azere nemiti. Mazai ndiwo maitiro akanaka emaprotheni uye anowedzera zvinopfuura gumi nemaviri mavitamini nemaminerari, kusanganisira iron, zinc, folate, phosphorus, riboflavin, uye mavitamini A, D, E uye B-12.
Vanotakura chikafu chekudya zvakakwana kune makumi manomwe ega makori.
Nekutanga, iwe unogona zvakare kutenga mazai ane omega-3 anokosha mafuta akawanda. Omega-3 fatty acids, iyo isingagoni kubudiswa nemuviri, inofungidzirwa kuderedza ngozi yepfungwa yemwoyo. Mazai aya anochera anopa huwandu hwemwoyo-hutano omega-3 fatty acids se 3-ounce inoshumira hove dzine mafuta zvakadai salmon.
Yolks vs. Whites
Mafuta ose uye cholesterol yeii ari mujecha, uye akawanda eprotini ari mumachena. Kuti uwane zvakanakisisa kubva muhara yako yemari, iwe unogona kutema mamwe emakanda mumapapiro edu. Mutemo mukuru wegunwe ndewokushandisa mazai maviri vatsvene kune rimwe rose rinenge richidiwa. Kana iwe usingadi pfungwa yeii-mavara machena kana machena mazai, vanochera mafuta uye cholesterol nekushandisa mazai ega ega uye mazai maviri vatsvene kune mumwe munhu panzvimbo.
Ramba uchifunga kuti kuwedzerwa kuwanda kweii jena kunogona kukanganisa mamwe mapeji, kunyanya zvigadzirwa. Kana mikate yako yakanyanyisa kana iwe ukashandisa mazai vatsvene chete, shandisa muto we mazai akazara uye mazai vatsvene pane nzvimbo (zvakare vachishandisa vatsvene vese mazai ega rose).
Mazai iyo Inotsika-Fat Way
Kunyange zvazvo mazai ega angave akaderera mumafuta, izvo hazvirevi kuti ndiro yezai ichagara yakaderera mumafuta kana yakabikwa mumatoro akawanda kana nematani echesi.
Saka nzira yekubika yakakosha - kuidzikisa, kuidzikisa, uye kuita omelets-filled filled veggie. Kana iwe ukashandisa mapeti asina mbatya uye skillets, haufaniri kushandisa mafuta. Wedzera chesi zvishoma uchishandisa zvishoma-mafuta mafuta kana chema shomanana, yakasviba chezi.
Kana iwe uchiri kungoramba uchidzidzira kushandisa mazai akazara, unogona kushandisa imwe yevazhinji vanoita mazai epo anowanikwa, anoshanda zvakanaka mune dzakawanda ndiro. Amai vanoita mashizha vanoshandisa mazai vatsvene sechinhu chavo, uye vane mavara, mavhiri uye dzimwe nguva mafuta emiriwo. Mhando dzakasiyana dzisina uwandu hwezvinhu zvakakosha zvinowanika mu "mazai" chaiwo (vamwe vane vitamini nemaminera akawedzerwa kubhadhara), asi pasina mubvunzo vari pasi mumakori, mafuta, uye cholesterol.