Zvokudya zvakakwirira mumafuta akazara uye nzira dzekucheka
Parizvino, vazhinji vedu tinoziva kuti mafuta akazara anoonekwa se "mafuta akaipa," uye tinofanira kugovera mari yatinodya. Kudya kwakakura mumafuta akazara kunogona kutungamirira kuupfumi, kukwidziridzwa kweLDL cholesterol uye mazinga e-triglyceride, uye kuwedzera kwechirwere chemwoyo. Saka zvakakosha kuziva zviratidzo zvakakora mumafuta akazara kuitira kuti tigone kuita zvisarudzo zvakadzidziswa kana zvasvika pakudya kudya kwakanaka.
Zvokudya Zvakasimudzwa muSaturated Fat
Muzvinyorwa zvose, nzvimbo huru yemafuta akazara inobva mumiti yemhuka, asiwo mune zvimwe zvekudya zvakakosha.
Nyama yakatsvuka - kubva kumombe imwe uye yenguruve - yakakwirira mumafuta akazara. Miti yose yemukaka yemishonga yemishonga, kusanganisira jisi , mucheki wakamera, ice cream, uye bhotela, "mafuta akaipa" pamwe chete.
Asi panewo miti inogadzirwa nemafuta akazara , kunyanya kokonati mafuta uye mukaka wekona, palm kernel mafuta, cocoa butter, uye palm palm. Uye apo iwe zvichida haufaniri kuenda kuchitoro uye unotenga zvinhu izvi pachako-kunze kwemukaka wekakhunta -iyo inomera-yakagadzirwa mafuta yakawanda mbeu mune zvimwe zvinhu zvakagadzirirwa zvekutengeserana. Somuenzaniso, kakao bhotela iri muchokoti. Uye kokonati yefuta nemafuta emichindwe inoshandiswa mune zvimwe zvinhu zvekudya, kubva kune zvisizvo zvekuri zvakagadzirwa nemucheka uye kawa creamer kukiki nemakeke.
Nemhaka yokuti mafuta aya anowanikwa mune zvakawanda zvekudya izvo zvatinodya, vanhu vokuAmerica vanodya mavharegiramu 25,5 gm emafuta akazara pazuva, iro 5 kusvika ku10 magamu kupfuura zvatinofanira kudya. Kuzara-mafuta-kudya kunobatanidza nehotera yepamusoro uye kusvika munguva pfupi yapfuura, kuwedzera kwengozi yehutachiona hwemwoyo uye chirwere.
Kunyange zvazvo mafuta akazara ari kuendeswa patafura pfupi, zvishoma nezvishoma zvinorayira zvinorayira kuti vasapfuuri 10 muzana yezuva nezuva makoriri, uye American Heart Association ichiri kutsigira kudzivirira kusvika pasi peanomwe muzana. Kunyange zvazvo pane zvidzidzo zvenguva pfupi zvinopikisa kuipa kwemafuta akazara, kunezve "vakaipa vatendi vatendi" - nyanzvi nyanzvi uye purofesa pa Penn State University Penny Kris-Etherton, Ph.D., RD, inoramba pfungwa yokuti mafuta akazara haagadziriswi .
Nzira Dzakakurumidza Kuderedza Futi Yakagadziriswa MuDye Redu
- Inotora mafuta asina mafuta kana kuti asina mafuta emukaka nemichero yehuchi nokuda kwevamwe vakazara mafuta
- Idya nyama yakatsvuka dzimwe nguva; Sarudza zvishoma zvakakosha uye udye zvikamu zviduku
- Nguva dzose bvisa ganda kubva kune hukuku shure kwekubika
- Idya hove kanenge kaviri pavhiki
- Enda usina nyama kamwechete pavhiki
- Shandisa mvura yemiriwo yemafuta, yakadai secanola kana maorivhi , pamusoro pemafuta akaoma akadai setirea
- Ita zvokudya zvinogadzirwa nemiriwo nemiti inonhuwira panzvimbo pezvipfeko zvine mafuta zvakagadzirwa nemafuta
- Kuwedzerwa kudya kwezviyo zvose, michero, nemiriwo