Ambiri a ife timachita mantha pang'ono tikamva mawu oti "mafuta" kapena "mafuta," sichoncho? Nthawi zambiri timamva zinthu monga, "Musadye zakudya zamafuta, zimakupangitsani kunenepa," ndi "Zimawonjezera cholesterol." Koma kodi mumadziwa kuti si mitundu yonse yamafuta yomwe ndi yoyipa kwa matupi athu? Ndipotu, mitundu ina yamafuta ndi yofunika kwambiri kuti matupi athu akhale athanzi. Chifukwa chake lero, tiyeni tichotse malingaliro olakwika okhudza mafuta awa ndikungolankhula za chomwe chiri chowonadi.
Mwachidule, kodi mafuta ndi chiyani?
Mafuta ndi chimodzi mwa zakudya zinayi zofunika kwambiri zomwe thupi lathu limafunikira. Zina ndi mapuloteni, chakudya, ndi madzi. Izi timazitcha kuti macronutrients.
Chinthu chachikulu chomwe mafuta ali nacho ndi kuchuluka kwa ma calories. Izi zikutanthauza kuti, poyerekeza ndi zakudya zina, mafuta ali ndi ma calories ambiri pa gramu iliyonse. Taganizirani izi, gramu imodzi ya mapuloteni kapena chakudya cham'mimba imakhala ndi ma calories 4 okha. Koma gramu imodzi ya mafuta imakhala ndi ma calories 9. Izi ndi zoposa kawiri.
Kodi mafuta amachita chiyani m'thupi lathu?
Mafuta amagwira ntchito yofunika kwambiri m'matupi athu. Makoma a selo lililonse m'thupi lathu amapangidwa ndi mafuta acids. Mafuta amathandizanso kusunga ndi kunyamula zinthu zina m'thupi lonse.
Chitsanzo chabwino ndi mavitamini osungunuka mafuta. Mwina mwamvapo za mavitamini A, D, E, ndi K. Mafuta ndi ofunikira kuti matupi athu azitha kuyamwa mavitaminiwa moyenera.
Kuphatikiza apo, mafuta amatithandiza kumva kukhuta titadya, kapena "kukhuta." Ndicho chifukwa chake kudya chakudya chonenepa pang'ono kumatipangitsa kumva kukhuta mwachangu.
Chofunika kwambiri n’chakuti mafuta amene timadya kuchokera muzakudya asasungidwe mwachindunji ngati mafuta m’thupi. Mafuta m’thupi amasungidwa pokhapokha ngati tidya ma calories ambiri (kaya ndi mafuta, mapuloteni, chakudya) kuposa momwe thupi lathu limafunira patsiku.
Kodi mitundu ikuluikulu ya mafuta ndi iti?
Nthawi zambiri timagawa mafuta m'magulu a "mafuta abwino" ndi "mafuta oipa." Koma kwenikweni ndi zovuta pang'ono kuposa pamenepo. Malinga ndi sayansi, pali mitundu inayi ikuluikulu ya mafuta muzakudya zomwe timadya.
| Mtundu wa Mafuta | Magwero Ofala |
|---|---|
| Mafuta Osakhuta Monounsaturated | Mafuta a mapeyala ndi mapeyala, mtedza monga ma cashew ndi mafuta awo, maolivi ndi mafuta a maolivi. |
| Mafuta Osakhuta | Nsomba zamafuta monga salimoni, mackerel, sardine, soya, mbewu za fulakesi, mbewu za mpendadzuwa, ndi mtedza. |
| Mafuta Okhuta | Mafuta a kokonati, mkaka wa kokonati, mafuta a kanjedza, batala, tchizi, mkaka wonse, nyama yofiira (ng'ombe, nkhumba), chokoleti. |
| Mafuta Osinthika | Majarini opangidwa mwaluso, zinthu zopangidwa ndi buledi, zakudya zokazinga mwachangu (zoletsedwa m'maiko ena). |
Tiyeni tiwone mitundu iyi mwatsatanetsatane.
1. Mafuta Osakhuta - "Mafuta Abwino"
Awa ndi omwe timawatcha "mafuta abwino." Ndi amadzimadzi kutentha kwa chipinda. Ndi abwino kwambiri pa thanzi la mtima wathu. Pali mitundu iwiri ya iwo:
- Mafuta osakhuta: Izi zimathandiza kuchepetsa kuchuluka kwa cholesterol yoyipa (LDL cholesterol) m'thupi lathu.
- Mafuta a polyunsaturated: Mwa awa , ma Omega-3 ndi Omega-6 fatty acids ndi mitundu iwiri yomwe thupi lathu limafunikira koma silingathe kupanga lokha. Chifukwa chake, tiyenera kuwapeza kuchokera ku chakudya. Omega-3 ili ndi mafuta ambiri a nsomba ndipo ndi ofunikira kwambiri pakugwira ntchito kwa ubongo ndi thanzi la mtima.
2. Mafuta Okhuta - "Mafuta Oyenera Kuchepetsa"
Awa ndi mafuta olimba kutentha kwa chipinda (monga mafuta a kokonati, batala). Ngakhale timawatcha "mafuta oipa," kwenikweni si owopsa pang'ono .
Komabe, kudya mafuta okhuta kwambiri si chinthu chabwino. Chifukwa ngati mutadya, kuchuluka kwa cholesterol yoipa (LDL) m'thupi kudzawonjezeka, ndipo pakapita nthawi, chiopsezo cha matenda a mtima ndi kutsekeka kwa mitsempha yamagazi chingawonjezeke. Ichi ndichifukwa chake madokotala amalangiza kudya izi pang'onopang'ono komanso pang'onopang'ono.
3. Mafuta Osinthika - "Mafuta Oipa Kwambiri"
Uwu ndi mtundu wa mafuta woopsa kwambiri ndipo tiyenera kupewa kwathunthu. Mafuta opangidwa mwachilengedwe amapangidwa powonjezera haidrojeni ku mafuta a masamba amadzimadzi kuti akhale olimba (hydrogenation). Amagwiritsidwa ntchito kuwonjezera nthawi yosungira chakudya komanso kusintha kukoma.
Mafuta a trans amakweza mulingo wa cholesterol yoyipa (LDL) pomwe amatsitsa mulingo wa cholesterol yabwino (HDL). Izi zimawonjezera kwambiri chiopsezo cha matenda a mtima. Pachifukwa ichi, mayiko ambiri padziko lonse lapansi aletsa kuwonjezera mafuta a trans opangidwa muzakudya.
Ndiye kodi zakudya "zopanda mafuta ambiri" ndizabwinodi?
Funso limene anthu ambiri amafunsa ndi ili. Mukapita kusitolo, pali mitundu yambiri ya yogati, mkaka, ndi mabisiketi omwe amalembedwa kuti "Opanda Mafuta". Timaganiza kuti izi ndi zabwino kwambiri. Koma sizili choncho nthawi zonse.
Taganizirani izi, mukachepetsa mafuta mu chakudya, nthawi zambiri chimataya kukoma kwake. Ndiye makampani opanga zakudya amachita chiyani? Kuti abwezeretse kukoma komwe kwatayikako, amawonjezera shuga, mchere, kapena chakudya china. Chifukwa chake mwina mukudya chinthu chomwe mukuganiza kuti chili ndi mafuta ochepa, koma kwenikweni chingakhale ndi shuga wambiri. Pakapita nthawi, izi zitha kuwonjezera chiopsezo chanu cha matenda ena, monga matenda a shuga a Type 2.
Choncho, ndikofunikira kwambiri kuwerenga chizindikiro cha zakudya musanagule chilichonse. Ngakhale chitakhala ndi mafuta ochepa, yang'anani kuchuluka kwa shuga ndi chakudya chomwe chili nacho.
Mukuganiza bwanji za zakudya zokhala ndi mafuta ambiri?
Pali njira zina zodyera, monga zakudya za ketogenic, zomwe zimachepetsa kwambiri chakudya cham'mimba ndikuwonjezera kudya mafuta ndi mapuloteni. Izi zitha kukhala zothandiza pa matenda ena (monga khunyu yosachiritsika).
Komabe, mtundu uwu wa zakudya zapadera si woyenera aliyense. Kwa anthu ena, kutsatira zakudya zokhala ndi mafuta ambiri kungayambitse mavuto aakulu pa chiwindi kapena impso. Chifukwa chake, musatsatire zakudya zapadera zotere popanda kulankhula ndi dokotala wanu.
Ngati muli ndi mafunso okhudza chakudya ndi zakudya, ndipo mukumva kusokonezeka, ndi zachilendo. Chinthu chabwino kuchita ndikuonana ndi dokotala wa banja lanu ndikukambirana za izi. Iye angakutsogolereni pa dongosolo lodyera labwino lomwe lili loyenera kwa inu.
Uthenga Wopita Nawo Kunyumba
- Si mafuta onse omwe ndi "oipa." Mafuta "abwino", monga mafuta osakhuta, ndi ofunikira kuti matupi athu akhale athanzi.
- Yesetsani kuphatikiza zakudya zokhala ndi mafuta osakhuta, monga ma avocado, mafuta a azitona, mtedza monga ma cashew ndi amondi, ndi nsomba yamafuta muzakudya zanu.
- Chepetsani kudya mafuta okhuta (mafuta a kokonati, batala, nyama yofiira). Simuyenera kuwadula kotheratu, koma muzidye pang'ono.
- Pewani zakudya zokhala ndi mafuta opangidwa ndi trans (zophikidwa, mitundu ina ya margarine) momwe mungathere. Awa ndi mitundu "yoyipa" ya mafuta.
- Musanyengedwe ndi chizindikiro cha "Mafuta Ochepa". Komanso, dziwani kuchuluka kwa shuga komwe kali mkati mwake musanagule.
- Onetsetsani kuti mwafunsa dokotala wanu musanasinthe kwambiri zakudya zanu, makamaka musanatsatire zakudya zokhala ndi mafuta ambiri monga keto.
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