Amasavu amalungi eri omubiri gwo: Ka tuyige buli kimu ku Monounsaturated Fats!

"Amasavu"... amasavu ... Bwe tuwulira ekigambo kino, bulijjo kijja mu birowoozo byaffe ng'ekintu ekibi, nedda? Tutera okuwulira ebintu nga "Tolya masavu, si kirungi eri omubiri", "Kendeeza ku masavu g'olya". Naye obadde okimanyi nti ebika by’amasavu byonna si bibi? Mu butuufu, waliwo n'amasavu "amalungi" ageetaagisa nnyo mu kubeerawo kw'omubiri gwaffe obulungi. Leero, tugenda kwogera ku kika ky’amasavu ng’ekyo ekiyamba omutima, eky’omugaso.

Ka tusooke tutegeere ku masavu.

Mu ngeri ennyangu, amasavu kiriisa kikulu ekituwa emibiri gyaffe amaanyi. Buli gram y'amasavu gye tulya erimu kalori mwenda . Era kiyamba omubiri okunyiga vitamiini ezitabulwa mu masavu nga vitamiini A , D, E, ne K. N’olwekyo, mu kigero, amasavu kitundu kikulu nnyo mu mmere ennungi .

Amasavu galimu ebika bina ebikulu. Bw’otunuulira akabonero akalaga ebiriisa ku mmere gy’ogula mu dduuka, osobola okulaba ebikwata ku bino.

1. Amasavu amangi

2. Amasavu agatali ga kikuta

3. Trans fat - Kino kye kika ky’amasavu ekisinga obubi kye twetaaga okusinga okwegendereza . Bino bisangibwa mu mmere nnyingi ezirongooseddwa, ezipakiddwa, bisikiiti, keeki n’ebirala.

Kati katutunuulire nnyo ebika by’amasavu ebisinga okuteesebwako: amasavu agajjudde n’agatali gajjudde.

Ebika by'amasavu "amalungi" ebibiri: Monounsaturated ne Polunsaturated

Amasavu agatali majjuvu, ge tuyita "amasavu amalungi," gaawulwamu ebika bibiri ebikulu.

1. Amasavu agatali gamu (MUFA) .

Guno gwe mulamwa gwaffe leero. Amasavu ag’ekika kino gayamba nnyo mu ngeri etategeerekeka mu kufuga emiwendo gya kolesterol mu mubiri gwaffe. Kikola ebintu bibiri:

• Akendeeza ku kolesterol omubi ( LDL ).
• Ayongera ku kolesterol omulungi ( HDL ).

Kino kiringa okusenya n’okuyonja ekkubo ng’oggyawo obucaafu. Amasavu gano "amalungi" gakendeeza ku kukuŋŋaanyizibwa kw'amasavu amabi mu misuwa gyaffe.

Mmere ki erimu amasavu amangi?

• Ovakedo
• Amafuta g’ezzeyituuni
• Amafuta ga canola
• Entangawuuzi n’amafuta g’entangawuuzi
• Entangawuuzi nga amanda ne kaawa

2. Amasavu agatali ga bulijjo (PUFA) .

Ono ye muntu omulala mu famire y'amasavu "ennungi". Okufaananako n’amasavu aga monounsaturated, gano nago gayamba okukendeeza ku kolesterol omubi n’okulinnyisa kolesterol omulungi. Oboolyawo owuliddeko ku Omega-3 ne Omega-6 . Ekyo amasavu gano kye gakola.

Mmere ki erimu amasavu amangi?

• Amafuta g’enva endiirwa nga sunflower, sesame, soya, kasooli
• Ebyennyanja eby’omu nnyanja ebirimu amafuta nga salmon, tuna, mackerel, ne sardines
• Ensigo nga flaxseed n’ensigo z’amajaani

Lwaki Amasavu aga Monounsaturated Fats makulu nnyo eri emibiri gyaffe?

Omugaso omukulu ogw'okugatta amasavu ag'ekika kino mu mmere yaffe kwe kukendeeza ku bulabe bw'embeera ng'endwadde z'omutima n'okusannyalala .

Okugatta ku ekyo, amasavu aga monounsaturated nago gawa omubiri gwaffe ebiriisa ebikulu nga vitamin E. Vitamin E kirungo kya maanyi ekiziyiza obuwuka obuleeta obulwadde. Kino kitegeeza nti kiyamba okuziyiza obutoffaali bw’omubiri okwonooneka, okubukuuma, n’okuyamba okuzimba obutoffaali obupya.

Lowooza ku kino, wadde ng’amasavu ag’ebika byonna birina kalori ze zimu, ekikulu y’engeri gye gakwatamu obulamu bwaffe. N’olwekyo, bw’okendeeza ku masavu amangi nga butto, margarine, n’ennyama ey’amasavu, ate mu kifo ky’ekyo n’ossaamu emmere erimu amasavu amangi nga amafuta g’ezzeyituuni, ovakedo, n’entangawuuzi, osobola okufuna emigaso mingi eri obulamu.

Oyinza otya okukuuma emmere eyamba omutima?

Bw’ogattako emize gino emitonotono mu bulamu bwo, naawe osobola okukuuma omutima nga mulamu bulungi.

• Soma ebiwandiiko ebikwata ku mmere: Nga tonnagula kintu kyonna ku dduuka, funa omuze gw’okusoma ebiwandiiko ebikwata ku mmere. "Total Fat" gwe mugatte gw'ebika by'amasavu bino byonna. Tunuulira wansi w'ekyo olabe `Saturated Fat` bweri.
• Kozesa obutonotono obukyusa: Enkyukakyuka entonotono mu mmere yo eya buli lunaku zisobola okuvaamu ebinene.
• Bw’oba ​​ogula ebintu nga yogati ne kkeeki, londa ebika by’amasavu amatono.
• Mu kifo ky’enkoko eriko olususu, londa ennyama oba ebyennyanja ng’olususu luggiddwamu.
• Mu mmere yo yongera enva endiirwa n’omuddo.

Ebirowoozo by'ekyenkya

Mu kifo kya cream cheese ku bagel yo, lya ekikopo kya oats. Muteekemu ekijiiko kya butto wa flaxseed okufuna Omega-3 ow’enjawulo. Kozesa amata agataliimu masavu mangi mu kifo ky’ekizigo ekirimu amasavu amangi mu kaawa wo.

Ebirowoozo by'ekyemisana

Mu kifo ky’okussaamu ssoosi eziringa mayonnaise mu sandwiches ne saladi zo, ssuka ovakedo enkungu . Kino kijja kukuwa obuzigo bwe weetaaga n’amasavu amalungi aga monounsaturated fat. Mu kifo ky’okussaamu ebitundu bya bacon, mu saladi zo ssaako ebitundu by’enkoko ebifumbiddwa.

Ebirowoozo by'ekyeggulo

Bw’oba ​​osiika oba okufumba ebyennyanja, kozesa akatono ku mafuta g’ezzeyituuni mu kifo kya butto. Mu kifo ky’okukola ssoosi ezikoleddwa mu bizigo, waggulu w’ebyennyanja mansira entangawuuzi ezimu ezibetenteddwa ng’amanda oba entangawuuzi. Ayongera ku ‘crunch’ ennungi ate nga n’omutima gwo mulungi.