Kuenzanisa kunze kweMafuta
Uchenjeri huri pakati pezvokudya pazvokudya hwakachinja. Pane imwe nguva, mafuta ose aifungidzirwa asina kunaka, uye anokonzera zvirwere zvemarudzi ose, kubva kuhutano hwehutano kusvika kune chirwere cheshuga. Asi makore ekutsvakurudza akachinja mafungiro edu. Iye zvino tinotanga nechinangwa chokuti mafuta ose haana kusikwa akaenzana-kuti pane mafuta akanaka, mafuta akaipa, zvichida-kwete-so-akaipa fats, uye yakaipa kwazvo mafuta. Ngatinyatsocherechedza:
Zvakanaka: Unsaturated Fats
Kunyange nanhasi, vamwe vanhu vanoda kugutsikana kuti izwi rakanaka mafuta haisi oxymoron.
Aya mafuta asina tsvina anobatsira kurwisa zvirwere izvo zvinodya mafuta akawanda zvakataurwa kuti zvinokonzera. Mafuta asina kufananidzwa akaparadzaniswa nemafuta e-monounsaturated nemafuta e-polyunsaturated, uye zvose zviri zviviri zvinofungidzirwa kuti zvinobatsira pane cholesterol.
Mafuta anonzi monounsaturated anobatsira kuderedza LDL (yakaipa) cholesterol pamwe nekuwedzera HDL (yakanaka) cholesterol.
Mafuta ePolunsaturated anofungidzirwawo kubatsira kubatsira kuderedza cholesterol yakazara uye yakaipa. Asi mafuta anonzi monounsaturated anowanzofarirwa pamusoro pemafuta emapoloni nekuti mamwe tsvakurudzo anoratidza kuti mafuta anonzi polyunsaturated haana kunyatsogadzikana, uye anogona kuderedza mazinga akanaka echolesterol uyewo akaipa.
Asi ngatirege kunyatsorega mafuta anonzi polyunsaturated. Izvi zvinowanzova nzvimbo yakanaka ye omega-3 fatty acids, inowanzowanika muhove dzemvura inotonhorera, nutsvina, mafuta nembeu, uyewo mumasvizha ane mashizha, mafuta ane mafuta uye mamwe mazai emiriwo. Mhando imwe ye omega-3 fatty acid ndiyo "inokosha mafuta asidi," iyo isingagoni kuumbwa nemitumbi yedu, saka kudya zvokudya izvi ndiyo nzira yega yekuita nayo.
Omega-3 fatty acids inofungidzirwa kuderedza kuwedzera kweropa, kurwisa LDL (yakaipa) cholesterol, kurwisa kuvhiringidza nekuchengetedza uropi uye manzwiro ehurumende.
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Mafuta akawanda okubika akaumbwa zvikuru mafuta asina kuiswa. Kana zvasvika pakusarudza mafuta okubika, rudzi rumwe rwemafuta epivha rinopararira muhuwandu hwehuwandu hwemafuta akabatanidza.
Mafuta maviri anobuda nokuda kwemazinga awo akawandisa emafuta anonzi monounsaturated: mafuta e-canola uye maorivhi. Zvimwe kunze kwekubika kubika, mapairi aya maviri anofanira kunge ari mukati mako.
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Pakupera kwezuva, mafuta akanaka achiri mafuta mumazwi emakirori. Chero mavara pamafuta okubika anotsanangura mafuta se "chiedza," ari kureva tambo kana ruvara, kwete mafuta kana koriori. Mafuta ose ari zana muzana mafuta uye anofanirwa kusvika mairi 120 makoriyuta pajikapuni.
Zvakashata: Saturated Fats
Zvadaro pane izvo zvinonzi mafuta akaipa-avo vanoita se "arteri-clogging" mafuta akazara kubva kuchivi uye mumiti yehuchi. Aya mafuta akaoma pakushambidzika. Mafuta anogutisa ave akaratidzwa kuti anokwidza zvakananga zvizere uye LDL (yakaipa) cholesterol mazinga. Zano rakakodzana rakave rokudzivisa zvakanyanya. Zvisinei, meta-yakadhindwa yakabudiswa mumasangano eAnalals mukati moutano munaMarch 2014 uye imwe muAmerican Journal of Clinical Nutrition pakutanga kwegore ra2010 yakashaya hukama pakati pemafuta ane mafuta akawandisa uye kuwedzerwa kungozi yekodhoni yemwoyo kana chirwere chemwoyo. Kunyange zvakadaro, Harvard School of Public Health, mune imwe nyanzvi yakabudiswa munaMarch 2010, yakawana kuti kuisa mafuta akazara nemafuta akaenzana emafuta anonzi polyunsaturated chaizvoizvo kwakaderedza dambudziko rekushaya chirwere chemwoyo ne19 muzana.
Zvichida, saka, mafuta akazara haafaniri kunge akaipa kwazvo mushure mezvose, uye ivo zvechokwadi inonyanya kukosha mavitamini nemaminerari. Kunyanya, vamwe vanopikisa kuti kokonati mafuta uye palm palm mafuta, izvo zvinomera-izvo zvinobva mumafuta akazara, zvingangobatsira chaizvo nokuti mafuta avo-asidi make-up anoreva kuti anoshandiswa zvakasiyana-siyana mumuviri. Stearic acid, inowanikwa mumhuka yemhuka uye mune zvimwe zvokudya zvakadai sekoroti, inotapura nokuti yakawanda yayo inoshandurwa nemuviri mu oleic acid, mafuta anonzi monounsaturated. Nokudaro, mafuta akazara anokwanisa kuva anobatsira, kana kuti zvishoma kuisa zvematongerwo enyika, kupfuura zvatinofunga. Asi kunyange zvazvo pane zvidzidzo zvesayenzi uye zvakanyanya zvichiratidza kuti iyi ndeyechokwadi, pane, zvisingaiti, hapana kubvumirana kukuru pamusoro peizvi, kunyanya pakati pevaya vanogadzira zvirongwa zvekudya.
Dare rekupa mazano reDoarary Guidelines reAmerica ra2010 rinoratidzira kuderedzwa kwemafuta anozara-mafuta kunodarika vanomwe muzana yezvokudya zvezuva nezuva, uye kunyanya kukoshesa kuti kudya kwakakwana kwemakhahydrates, anowanzochinja mafuta akazara muzvokudya zvevanhu, chinokonzera kukura kwekuwedzera kwehutano uye zvinetso zvehutano zvakabatana.
Yakaipisisa: Trans Fats
Pakupedzisira, pane izvo zvino zvichitsanangurwa semafuta akaipa kwazvo: trans mafuta, anozivikanwa sehydrogenated mafuta. Trans mafuta inotangwa munguva ye hydrogenation process, umo mvura yemiriwo yemafuta inoshandurwa kuva mafuta akaoma. Mafuta ekutengesa anofungidzirwa kuti akaipa kune isu kupfuura mafuta akazara nokuti haasi kungokwidza kukwana uye neLDL (yakaipa) cholesterol, uyewo anoderedza HDL (yakanaka) cholesterol.
Mutambo wemafuta inotenderera kune marudzi ose ezvokudya zvakagadzirwa, kubva kuFrance fries kusvika kukiki. Tinovonga mitemo mitsva yekurapa, iyo yakatanga kushanda munaJanuary 2006, mafuta anotengesa-akamborondedzerwa semafuta akavanzwa-ikozvino akanyorwa pane zvokudya zvose zvakaiswa mukati. Uye mugore kana maviri izvi zvisati zvanyorwa izvi mitemo yakatanga kushanda, pakanga paine zvizhinji zvemashoko zvakanyanyisa zvakanyatsofungidzirwa pamafuta ekutengesa, uye vapi vezvokudya zvavaiita kuti vaderedze mafuta ekutengesa mune zvigadzirwa zvavo. Asi izvi zvakasimbisa kuziva kwedu kwemafuta aya akaipa zvakakanganisa kudya kwedu here?
Kuongorora kwakaitwa neNPD Group, kambani yekutsvakurudza misika, yakawana kuti 94 kubva muzana vedu isu vanoziva nezvemafuta anotengesa, uye 73 muzana vedu isu tinonetseka pamusoro pavo. Asi kunyange zvazvo vashandi vakawanda vaiziva kuti maFries eFrench uye zvimwe zvokudya zvakabikwa zvaiva nemafuta ekutengesa, vakanga vasingazivi nezvezvinyorwa zve-trans-mafuta mune zvimwe zvinhu zvakashandurwa zvakadai sekeke, zvinyorwa, uye zvokudya zvekudya.
Zvechokwadi, 65 kubva muzana yevatengi vaidavira zvekudya zvekudya zvakange zviri nyore kuva nemafuta anotse kupfuura kudya kunodyiwa kumba. Uye pasinei nevatengi vachitaura chido chekudzivirira mafuta ekufambisa pavanenge vachidya kunze, kutengesa kwezvokudya zvinotapira, zvakadai sehuku yakabikwa, zvichiri kuwedzera.
Chero isu takavhiringidzwa sezvakamboitika, kana tikasarudza kusazvidza izvo zvatinoziva.
Zvakaoma kupfuurira izvo zvinonaka zvinokurumidza kutsva-kudya kana kubvuma kutenga zvatinoda pakakanyiki kana ma donuts. Asi nedzimwe nzvimbo dzekutengesa kushandura kune imwe nzira yekubika mafuta-nokuzvidira kana kuti zvimwe, zvinoratidzika semafuta anotengesa vava pakubuda kwavo.
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Ndeapi Mafuta Anofanirwa Kudya?
Chinokosha ndechokuti muviri unoda mafuta ezvokudya. Mafuta inopa simba, inobvumira basa rakakodzera remasero uye hurongwa hwekutya, uye mafuta inotarisirwa kuti iwane zvakakwana mamwe mavitamini. Fati inotibatsirawo kuchengetedza bvudzi rakanaka uye ganda, uye inotidzivirira kubva kunotonhora. Kunyange zvakadaro, isu tinofanira kunge tichida kuderedza mafuta edu kuti tisapfuurire 30-35 muzana yemakoriori ezuva nezuva. Chinhu chipi nechipi chinopfuura 20 muzana, zvisinei, hachina kunaka. Mazhinji emafuta aya anofanira kunge asina kunyorwa. Shandisa mafuta aripo pamusoro pemafuta akaoma mukubika. Pakati pese, tinofanira kusarudza michina yakawanda yemakaka, uye zvakakosha zvakadyiwa nyama uye huku. Tinofanira kudya hove (kusanganisira hove dzakawanda dzakadai salmon) kanenge kaviri pavhiki, uye kuramba uchigadzira zvokudya uye zvokudya zvinokurumidza kusvika pachiyero chakanaka.
Pakupedzisira, kudzokera kumafuta anotengesa: kunyange kana chikafu chekudya chichizvikudza chikabata 0g mafuta emafuta, hachichinje chikafu icho chikava chikafu cheutano.
Zvinoreva kuti mafuta e-hydrogenated akatsiviwa nemamwe marudzi emafuta, kazhinji mafuta ane mafuta akawanda, ayo angave kana asingagoni kubatsira.
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Ichi chinyorwa ndechimwe che "stops" pa Virtual Amazing Race , chirongwa chechidzidzo chakakodzera pamakoro 5 uye kumusoro . Chirongwa chechidzidzo chinoshandisa tsvakurudzo munyaya dzakapoteredza-n-nyika uye