Ebintu by’olina okumanya ku masavu! Kirungi? Obubi? Ka twogere!

Abantu abamu bwe bawulira ekigambo amasavu bafuna okutya katono, si bwe kiri? Waliwo abalowooza nti, "Oh, amasavu si malungi kulya, mabi eri omubiri." Naye ddala amasavu geetaagisa nnyo mu mibiri gyaffe, oba ddala kye twetaaga okwewala? Jjangu, leero tugenda kwogera ku mulamwa guno oguyitibwa Fats mu ngeri ennyangu gy'osobola okutegeera.

Amasavu kye ki?

Mu ngeri ennyangu, amasavu kiriisa kikulu nnyo eri emibiri gyaffe. Nga bwe twetaaga amabaati ne seminti okuzimba amayumba gaffe, amasavu geetaagisa nnyo mu kuzimba obuwuka obuyitibwa cell membranes, okukola obusimu mu bwongo, n’okukola obusimu obw’enjawulo. Ng’oggyeeko ekyo, amasavu era gakola ng’amafuta okuwa emibiri gyaffe amaanyi. Teebereza, singa amasavu ge tulya tegakozesebwa kukola maanyi mangu oba okuzimba emibiri gyaffe, emibiri gyaffe gigatereka mu butoffaali bw’amasavu. Kino kiringa omubiri okutereka amasavu nga gusuubira ebbula ly’emmere mu biseera eby’omu maaso.

Kyokka, okufaananako ekintu kyonna , amasavu amangi gayinza okuba ag’obulabe eri omubiri. Wabula waliwo ebika by’amasavu ebimu ebirungi ennyo eri obulamu bwaffe. Amasavu gano amalungi mazima ddala galina okuteekebwa mu mmere ennungi.

Kiki ekibi ekiri mu masavu?

Wadde ng’amasavu gasobola okwongera obuwoomi, akawoowo n’obutonde mu mmere, naye era galimu kalori nnyingi nnyo. N’olwekyo, bw’osigala ng’olya emmere erimu amasavu amangi, oyinza okwolekagana n’ebizibu bingi eby’obulamu. Naddala bwe kituuka ku baana baffe abato n’abavubuka, amasavu gaabwe agasinga bagafuna mu mmere ey’amangu, emmere enkasiike, n’emmere ey’akawoowo ey’enjawulo epakibwa. Ng’oggyeeko ekyo, amasavu era gagattibwa mu mubiri okuva ku bintu ng’amata agataliimu mazzi, kkeeki, ebizigo, n’amata agalimu amasavu amangi nga butto, bacon, sosegi, n’ennyama y’ente esaliddwamu amasavu.

Emmere ey’omu dduuka n’ey’okutwala mu dduuka etera okubaamu amasavu mangi okusinga emmere eya bulijjo efumbibwa awaka. Emmere efumbiddwa mu buziba y’esinga okubeera n’amasavu. Oluusi, tetumanyi nti amasavu gakwekebwa mu ssoosi ezirimu ebizigo, ssoosi ezirimu kkeeki, oba ssoosi ezirimu butto oba mu dressing. Lowooza ku masavu bwe gali mu bagel oba omuceere ogusiike gw’ogula ku dduuka!

Kale, lwaki ebika by’amasavu ebimu birungi eri obulamu?

"Awo lwaki abasawo bagamba nti ebika by'amasavu ebimu birungi?" Oyinza okubuuza. Yee, amasavu amalungi makulu nnyo eri abaana abato nga kw’otadde naffe abakulu. Amasavu gano amalungi geetaagisa nnyo naddala mu kukula n’okukula kw’abaana abato, wamu n’okukula kw’obwongo mu ngeri eya bulijjo.

Amasavu tegakoma ku kuwa mibiri gyaffe maanyi, naye era galina n’emigaso emirala emikulu egiwerako:

• Vitamiini ezitabulwa mu masavu– Ekyo kitegeeza nti kiyamba okunyiga vitamiini A, D, E, ne K. Vitamiini zino okusobola okuyingira mu mubiri, emmere gye tulya erina okubaamu amasavu.
• Zikola ng'ebizimba obusimu .
• Kikulu nnyo eri obulamu bw’obwongo.
• Kireeta okuwulira ng’ojjudde oluvannyuma lw’okulya ekikendeeza ku bulabe bw’okulya ennyo.

Amasavu nsibuko ya maanyi nnyo. Naye kuuma ekintu kimu mu birowoozo. Bw’ogeraageranya ne kaboni oba puloteyina, amasavu ge gamu galina kalori ezikubisaamu emirundi ebiri. Okugeza, gram emu ey’amasavu erimu kalori 9. Naye gram emu eya carbohydrates oba protein erimu calories 4 zokka.

Bika ki eby’amasavu ebiri mu mmere?

Okay, kale kati katutunuulire ebika by’amasavu ebikulu ebisangibwa mu mmere. Okumanya bino kijja kukuyamba okulonda emmere mu ngeri ey’amagezi. Amasavu galimu ebika bisatu ebikulu:

1. Amasavu agatali majjuvu - nga mukwano gwo omulungi!

Amasavu gano gasinga kusangibwa mu mmere y’ebimera n’ebyennyanja. Okutwalira awamu tebirina bulabe ku mutima, era oluusi kigambibwa nti bya mugaso eri obulamu bw’omutima . Amasavu agatali majjuvu gayongera okugabanyizibwamu ebika bibiri:

• Amasavu agatali gamu: Gano gasangibwa mu ovakedo, entangawuuzi nga butto w’entangawuuzi, amanda, pecans, n’amafuta ng’amafuta g’ezzeyituuni, amafuta g’entangawuuzi n’amafuta ga canola.
• Amasavu agatali gamu: Gano gasangibwa mu mafuta mangi ag’enva endiirwa, gamba ng’amafuta ga kasooli n’amafuta ga soya. Ekika kya asidi w’amasavu eky’enjawulo ekibeera mu kibinja kino ye asidi z’amasavu eza omega-3. Bino bisangibwa mu byennyanja ebirimu amafuta nga salmon ne tuna, walnuts, n’ensigo za flax. Bino birungi nnyo eri obwongo n’omutima gwaffe.

2. Amasavu amangi - weegendereze!

Amasavu gano gasinga kusangibwa mu nnyama (naddala ennyama emmyufu), n’ebiva mu bisolo nga butto, shortening, lard, cheese, skim milk, ne cream. Amafuta ga muwogo nago galimu amasavu mangi. Okulya amasavu amangi kiyinza okulinnyisa kolesterol mu musaayi n’okwongera ku mikisa gy’okulwala omutima. Kale kirungi bino okulya mu kigero.

3. Amasavu aga Trans - weewale gano!

Kino kye kika ky’amasavu kye twetaaga okusinga okwegendereza. Ebimu ku bikozesebwa mu kukola stick margarine, emmere ey’akawoowo ey’ettunzi nga crackers, ebifumba, n’emmere ezimu ezisiike mu by’ettunzi biyinza okubaamu amasavu gano aga trans . Amasavu aga Trans ge masavu agabadde gateekeddwa mu mafuta g’enva endiirwa nga gateekebwamu haidrojeni (enkola eyitibwahydrogenation), amasavu ag’obutonde agakolebwa okukaluba ku bbugumu erya bulijjo. Amasavu aga Trans galinnyisa omuwendo gwa kolesterol omubi mu musaayi gwaffe, gakendeeza ku kolesterol omulungi, era lyongera nnyo obulabe bw’okulwala omutima. Kati mu nsi nnyingi, ebiwandiiko ebiwandiikiddwa ku mmere birina okwogera ku masavu agayitibwa trans fats. Ekirala, kkampuni nnyingi ezikola emmere zikoze emitendera okuggya amasavu aga trans mu bintu byabwe. Kino kintu kirungi nnyo!

Ntunuulira ntya ebikwata ku masavu ku biwandiiko ebikwata ku mmere?

Oboolyawo olabye akabonero akagamba nti "Nutrition Facts" emabega w'emmere yonna epakibwa gy'ogula mu dduuka. Kiraga bulungi obungi bw’amasavu gonna, amasavu amangi, n’amasavu aga trans mu kitundu ekimu. Naye ekizibu ekiri mu kino kiri nti tusobola bulungi okulya ebisinga ku "serving size" ewandiikiddwa ku label. Okugeza, newankubadde nga packet ya chips za kasooli egamba nti chips 12 buli "serving," tutera okumaliriza nga tulya nga kitundu kya packet omulundi gumu, nedda? Olwo amasavu ge tulya mu butuufu gasinga nnyo agali ku lupapula.

Bw'oba oyogera ku masavu ku bipapula by'emmere, oyinza okuba nga walabye ebigambo nga "ebitaliimu masavu," "amasavu amatono," "amasavu agakendedde," ne "amasavu" oba "lite." Gavumenti erina amateeka amatongole agakwata ku kukozesa ebigambo bino. Okusinziira ku mateeka:

• Emmere ewandiikiddwako nti "terimu masavu" tesobola kubaamu masavu agasukka mu gram 0.5 buli mmere.
• Emmere ewandiikiddwako nti "erimu amasavu amatono" erina okubaamu gram 3 ez'amasavu oba wansi buli mmere.
• Emmere ewandiikiddwako "light" (lite) erina okuba n'amasavu matono ebitundu 50%, oba kalori entono kimu kya kusatu, okusinga emmere eya bulijjo.
• Emmere ewandiikiddwako "reduced-fat" erina okuba n'amasavu matono ebitundu 25% okusinga ekintu ekya bulijjo.

Naye wuuno akatono akalina okukuuma mu birowoozo. Emmere ewandiikiddwaako "light" (lite) ne "reduced-fat" eyinza okuba nga yayongeddeko ssukaali okukuuma obuwoomi. Ate era, singa ekintu ekyasooka, ekya bulijjo kibaamu amasavu mangi nnyo, enkyusa eno "ekendeezeddwa" eyinza okuba nga ekyalimu amasavu amangi. N’olwekyo kiba kya magezi okusoma obulungi ekiwandiiko ekiwandiikiddwaako nga tonnaba kusalawo.

Abaana abato beetaaga amasavu mmeka?

Amasavu ne kolesterol nsonga bbiri ezikola kinene nnyo mu nkula y’obwongo naddala mu baana abato. N’olwekyo, amasavu amalungi kitundu kikulu nnyo mu mmere y’omwana ey’enjawulo. Si kirungi kuzikomya nnyo oba okuzisalako ddala mu mmere.

Tokoma ku masavu mu mmere naddala eri abalongo abali wansi w’omwaka gumu.Amasavu geetaagisa nnyo okukula amangu n’okukula kw’obwongo. Mu mmere y’abaana abasukka mu myaka 2, kirungi okugezaako okukuuma obungi bwa kalori okuva mu masavu amangi okutuuka wansi wa bitundu 10% ku kalori zonna ezirya buli lunaku.

Ofuga otya amasavu mu bulamu obwa bulijjo?

We tutuukidde kati osanga okitegedde nti okulya ekika ky’amasavu ekituufu n’omuwendo omutuufu kikulu nnyo eri obulamu obulungi. Kyokka ekituufu kiri nti abaana baffe bangi (n’oluusi naffe kennyini) tulya amasavu mangi. Kino kivaako okugejja mu ngeri eteetaagisa. Bw’ogejja ennyo, otera okulwala endwadde eziwerako ezitasiigibwa, gamba nga kolesterol omungi, puleesa ne ssukaali.

Kale, wano waliwo engeri ennyangu ez’okukuyamba okufuga amasavu n’okulya obulungi:

• Teekamu emmere nnyingi mu butonde erimu amasavu amatono – kwe kugamba , ebibala ebibisi, enva endiirwa, ebinyeebwa, emmere ey’empeke, ennyama etaliimu masavu, n’amata agataliimu masavu mangi – mu mmere y’abaana bo.
• Bw’oba ​​ofumba, londa amasavu amalungi agatali manywevu , gamba ng’amafuta g’ezzeyituuni n’amafuta ga canola, era okozese matono nga bwe kisoboka.
• Mu mmere yo ssaamu ebirungo ebizimba omubiri eby’enjawulo. Ng’ekyokulabirako, ennyama etaliimu lususu, enkoko etaliimu lususu, ebyennyanja ebirimu Omega-3 (nga salmon, mackerel, ne tuna), awamu n’ensibuko y’ebirungo ebizimba omubiri ebiva mu bimera ng’entungo, entangawuuzi, entangawuuzi, n’ebinyeebwa ebibisi, awamu n’entangawuuzi nga soya, kaawa, n’entangawuuzi birungi.
• Bw’oba ​​ofumba ennyama, ebyennyanja, n’enkoko, kozesa enkola ng’okusiika, okuyokya - ku kkeeki, oba okuyokya mu kifo ky’okusiika mu buziba. Enkola zino zikendeeza ku kalori nga zifulumya amasavu agasukkiridde. Okusiika kyongera amasavu.
• Buli lwe kiba kisoboka , teekateeka ekyemisana ky’essomero lyo, emmere ey’akawoowo, n’emmere gy’otwala n’ab’omu maka go mu kugenda awaka. Mu ngeri eyo, osobola okufuga obungi bw’amafuta, ssukaali n’omunnyo ab’omu maka go bye balya. Teebereza engeri sandwich y’enva endiirwa erimu ebiriisa gye yandibadde ennungi okusinga patty gy’ogula mu dduuka muwala wo gy’ayinza okugitwala ku ssomero.
• Komya okulya ebweru naddala mu bifo eby’okulya eby’amangu nga bwe kisoboka.
• Bw’oba ​​olina okulya ebweru, yamba abaana bo okulonda eby’okulya ebirungi. Okugeza, kakasa nti mu mmere yaabwe ossaamu saladi eya kiragala era saba dressing etaliimu masavu mangi. Teeka mustard ku sandwiches mu kifo kya mayonnaise. Londa emmere eyokeddwa, eyokeddwa oba efumbiddwa mu bbugumu mu kifo ky’okusiika.

Obubaka obutwala awaka okuva mu kitundu kino

Mu kumaliriza, engeri esinga obulungi era ennyangu ey’okuyigiriza abaana baffe emmere ennungi eriNg’abantu abakulu, tusaanidde okuba ekyokulabirako ekirungi gye bali. Okusobola okufuna obulamu obulungi, obw’essanyu, gufuule omuze okulya mu ngeri ey’amagezi n’ebiriisa. Londa emmere ey’enjawulo omuli n’amasavu amalungi mu mmere yo. Ate era tewerabira kukola dduyiro buli kiseera. Ebintu bino ebyangu bye bitutwala mu bulamu obuwanvu era obulungi.

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