Kuronga kunze kweMafuta
Kudya zvokudya zvakaderera zvisingatauri kuti tinofanira kusiya mafuta zvachose, asi tinoda kuzvidzidzira isu pamusoro pemafuta api anofanira kudziviswa uye kuti ndeapi ane moyo-utano. Ngatinyatsojeka: tinoda mafuta mukudya kwedu. Sezvo inonyanya kugadziriswa yekoriyori (mapfumbamwe mapfumbamwe pamagamisi emuafani akaenzaniswa neine makorikiti per gramu yeprotheni nema carbohydrate), inobatsira kupa simba. Mafuta anopa linoleic acid, inokosha mafuta asidi ekukura, ganda rakanaka uye metabolism.
Inobatsirawo kunwa mavitamini anogadzikana (A, D, E uye K). Uye, kutarisana naro, mafuta anowedzera kunaka uye anogutsa, achiita kuti tinzwe takakwana, tichiramba tichirara nenzara.
Kunyange zvazvo mafuta ose ane yakaenzana yemakoriori, mamwe anowedzera kukuvadza kupfuura mamwe: mafuta anozara uye mafuta anonyanya kunyanya.
Satisfied fat
Aya mafuta anobva pane zvakagadzirwa nemhuka zvakadai semhuka, dairy, uye mazai. Asi ivo vanowanikwawo mune dzimwe nzvimbo zvakasimwa semiti yakadai sekokoni, palm palm uye palm kernel mafuta. Aya mafuta akaoma pakushambidzika. Mafuta anogutsa anokwidza zvakakwana zvizere uye LDL (yakaipa) cholesterol mazinga. Zano rinopindirana rinotaura kuti uzvidzivirire zvakanyanya. Munguva pfupi yapfuura, sangano rezvesayenzi rave rakaparadzaniswa zvakanyanya, richicherechedza kuti kune marudzi akasiyana emafuta akazara, mamwe ayo ane zvishoma zvekuti hazvisi zvematongerwo enyika.
Trans Fat kana Hydrogenated Fats
Mafuta eTr ari chaizvo asina mafuta, asi anokwanisa kukwidza zvizere uye LDL (yakaipa) cholesterol mazinga asiwo kuderedza HDL (yakanaka) cholesterol mazinga.
Mafuta ekutengesa anoshandiswa kuwedzera hupenyu hwetabhenakeri hwezvokudya zvinoshandiswa, kazhinji majiki, keke, fries, uye donuts. Chero chinhu chine "hydrogenated mafuta" kana "zvishoma hydrogenated mafuta" zvinogona kunge zvine mafuta anotengesa. Hydrogenation ndiyo inoshandiswa mumakemikari inoshandura mafuta mafuta mumafuta akaoma .
Mashoko akanaka ndeokuti US Food and Drug Administration haasati yaziva mafuta ekushandisa, kana kuti mafuta anokonzerwa nemahydrojeni, sezvinowanzochengeteka.
Zvinoda kuti makambani ezvokudya agadzire kutengesa mafuta muzvibereko zvavo muna 2018 kana kuti aratidze kuti nei vakachengeteka kushandisa muzvokudya zvavo.
Unsaturated mafuta
Mafuta anonzi monounsaturated nemafuta e-polyunsaturated maviri maune insaturated mafuta acids. Izvo zvinobva mumiriwo nemiti.
- Mafuta anonzi monounsaturated ari mumhepo inotonhorera asi inotanga kusimbisa pakunaya kwechando. Izvi zvinotapira kune mamwe marudzi emafuta uye zvinogona kuwanikwa mumiti yemiorivhi, mafuta omuorivhi , marimu, mafuta epeanut, mafuta echipanola, uye avocados. Zvimwe zvidzidzo zvakaratidza kuti idzi marudzi emafuta anogona chaizvo kuderedza LDL (yakaipa) cholesterol uye kuchengeta HDL (yakanaka) cholesterol.
- Mafuta ePolunsaturated anovewo mvura mumusasa wekunze. Izvo zvinowanikwa mune safflower, sesame, chibage, cottonseed uye soybean oils. Iko rudzi rwemafuta akaratidzwawo kuti kuderedze mazinga eLDL cholesterol, asi zvakawanda zvinogonawo kuderedza yako HDL cholesterol.
Omega-3 fatty acids
Izvi zvinosanganisira "zvakakosha" mafuta acid, zvinoreva kuti zvakakosha kwehutano hwedu asi hazvigoni kuumbwa nemitumbi yedu. Nzvimbo dzakanaka dze omega-3 fatty acids dzinosanganisira hove yemvura inotonhora, mbeu yefrikisi, soy, uye walnuts. Aya mafuta acids anogona kuderedza dambudziko rekushaya chirwere chemwoyo uye kuwedzera zvirwere zvedu zvemuviri.
Saka verenga zvinyorwa zvekudya zvakanyatsosarudzwa uye sarudza mafuta ako nekuchenjera. Uye sekutonga kwechigunwe, mafuta emafuta ari nani kwauri pane mafuta akaoma.