Denestest Macronutrient yeCalori
Mangani makorikori aripo mu gramu yemafuta? Gwaro rimwe nerimwe remafuta rine 9 makori. Enzanisa izvi kune mapuroteni kana mahydrohydrates, ayo ose ane 4 makoriyamu ne gramu, uye unogona kuona kuti nei kudya kunovaka mafuta kunogona kutungamirira kuhuwandu hwekuwedzera.
Calorie Density
Zvinyorwa zvemakoriyamu emuviri zvakaparadzaniswa kuva izvo zvinobva kumafuta, makhahydrates, mapuroteni, uye doro. Mumwe nomumwe ane unhu hwakasiyana:
- Mafuta: 9 makorikero negamu
- Doro: 7 makoriori pa gramu
- Zviprotini: 4 makoriro per gram
- Carbohydrate: 4 makoriyamu pa gramu
Sezvo mafuta uye doro mune mamwe makorikiti akareba kupfuura mapuroteni uye makhahydrates, unowana mamwe makorikori nekudya zvokudya zvishomanana kana iwe uchivadya mumhando iyo. Kana iwe uchida kudya ndiro yakazara yezvokudya, iwe uchadya zvishoma maekoriki kana uri kudya zvokudya zvakakwirira muproteine uye kinehydrates uye zvishoma mumafuta.
Chii Chinonzi Calorie?
A koriori ndiro unit of energy. Apo rinoshandiswa pakurondedzera kune zvokudya, makorikori chaizvoizvo kilocalories kana 1000 makoriori. Icho chiyero chemasimba chinogona kusimudza kikigiramu yemvura nechidimbu chimwe centigrade.
Hazvina mhosva kana koriori yakabva kumafuta, mapuroteni, makhahydrates, kana doro, inoramba iine huwandu hwemagetsi mumuviri wako. Zvisinei, kana iwe ukadya mamwe makoriki kupfuura muviri wako unogona kushandisa panguva imwe chete, uchachengetedza makori akawanda kupfuura mafuta.
Mafuta muHutano Hwehutano
Yeuka, zvakadaro, kuti mafuta achiri chichikosha chekudya kwakanaka.
Edza kusarudza mafuta akaenzana akafanana neaya anowanikwa mumiti, mafuta omuorivhi, mafuta e- canola, uye avocados. Mafuta anonzi monounsaturated uye mafuta anonzi polyunsaturated anobatsira kana uchidya sechikamu chezvokudya zvine utano. Edza kusaisa mishonga yakawanda yemhuka (mafuta akazara ), akadai seaya anowanikwa munyama uye mumiti yehuchi.
Zvakawanda zvemafuta aya anotendwa kuti zvinotungamirira kune zvinetso zveutano.
IAmerican Heart Association inokurudzira kuti mafuta kubva kumafuta haafaniri kuva makumi maviri nemashanu kubva pamakumi mashanu kubva kuzana makumi matatu emakori ako ezuva nezuva. Kana iwe ukadya marori 2 000 yezvokudya, iwe haufaniri kudya kudarika 65 gramu emafuta pazuva. Mafuta anogutsikana haafaniri kunge anopfuura 5 kubva muzana kusvika ku6 muzana yemakirori ese.
Trans mafuta ane mafuta anokonzerwa nemafuta anowedzera hydrogen kumvura yemafuta emvura kuti aite kuti iwedzere kusimba, inowanzozivikanwa sechikamu-hydrogenated mafuta. Inowanzoshandiswa pakudya zvakadzika-fry. Nemhaka yokuti vane uipi hunokanganisa cholesterol uye inokonzera njodzi yehosha yemwoyo nekurova, zvakanakisisa kuvabvisa kubva pakudya kwako.
Kuverenga Ita
Mishonga inogona kunyorwa kuti izvikurudzire sechepasi mumafuta. Paunoona mafuta-asina kunyorwa, zvinoreva kuti pane zvishoma kune 0.5 gramu emafuta pakushanda. Zvinhu zvakaderera-mafuta zvine ma gramu 3 kana kuti maduku emafuta pavanoshumira. Kuderedza mafuta kunoreva kuti, kana ichienzaniswa neyakangofanana yakagadzirwa, chigadzirwa ichi chinoda 25 muzana kuderera mafuta kuburikidza nekushandira. Zvinhu zvakanyorwa sechiedza kana lite maererano namafuta zvakagadzirwa nemafuta zvakaderedzwa ne50 muzana zvichifananidzwa nemhando yakagadzirwa yemhando iyoyo.