Tiyeni tiphunzire zambiri zokhudza mafuta. Musadandaule, tiyeni tikambirane!

Tikamva mawu akuti mafuta, nthawi zina timachita mantha pang'ono, sichoncho? Anthu ena amaganiza kuti, 'O, mafuta si abwino kudya.' Koma kodi mukudziwa, mafuta ndi michere yofunika kwambiri m'thupi lathu. Si mafuta onse oipa, ndipo mitundu ina ya mafuta ndi yofunika kwambiri kuti matupi athu agwire ntchito. Chifukwa chake, lero tichotsa malingaliro olakwika okhudza mafuta awa ndikukambirana za tsatanetsatane weniweni.

Kodi mafuta amachita chiyani ku matupi athu?

Mwachidule, mafuta ndi chimodzi mwa zinthu zinayi zofunika kwambiri zomwe zimapatsa thupi lathu mphamvu. Zina ndi mapuloteni, chakudya, ndi madzi. Izi timazitcha kuti macronutrients .

Chimodzi mwa zinthu zapadera zokhudza mafuta ndichakuti ali ndi ma calories ambiri poyerekeza ndi zakudya zina. Tangoganizani, gramu imodzi ya mafuta ili ndi ma calories 9. Koma gramu imodzi ya mapuloteni kapena chakudya cham'mimba ili ndi ma calories 4 okha. Zimenezi ndi zoposa kawiri! Choncho mafuta ndi gwero la ma calories ambiri.

Mafuta ndi mtundu wa triglyceride mu gulu la mankhwala `(Lipids)` . Thupi lathu limafunikira `(Lipids)` awa kapena mafuta kuti ligwire ntchito zingapo zapadera. Tangoganizani, makoma a mabiliyoni ambiri a maselo m'thupi lathu amapangidwa ndi mafuta. Komanso, mafuta amathandiza kusunga ndi kunyamula zinthu zina m'thupi. Mwachitsanzo, mafuta ndi ofunikira kuti thupi lizitha kuyamwa bwino mavitamini osungunuka mafuta monga mavitamini A, D, E, ndi K. Mafuta amathandiza thupi lathu kugwiritsa ntchito mavitaminiwa moyenera.

Chinanso n'chakuti mafuta amatithandiza kumva 'okwanira, okhuta' tikamadya. Izi zimatchedwa kukhuta . Izi zikutanthauza kuti ndikofunikiranso kuwongolera kudya kwathu mopitirira muyeso. Choncho chakudya chikakhala ndi mafuta pang'ono, timamva kukhuta mwachangu, kotero timadya zochepa kuposa momwe timayenera kudya.

Koma apa pali vuto, mafuta omwe timadya sasungidwa mwachindunji ngati mafuta m'thupi, kutanthauza kuti, ngati minofu ya mafuta . Zimenezi zimachitika pokhapokha ngati tidya ma calories ambiri (kaya amachokera ku mapuloteni, chakudya, kapena mafuta) kuposa omwe timafunikira patsiku. Izi zikutanthauza kuti, ngati tidya ma calories ambiri kuposa omwe timawotcha kuti tipeze mphamvu, thupi lathu limasunga mafutawo ndikukula.

Ndiye kodi pali mitundu yanji ya mafuta?

Nthawi zambiri timagawa mafuta m'magulu awiri: 'saturated' ndi 'unsaturated'. Koma kwenikweni ndi zovuta kwambiri kuposa pamenepo. Kunena zoona, pali mitundu inayi ikuluikulu ya mafuta yomwe timapeza kuchokera ku chakudya:

• Mafuta osakhuta
• Mafuta a polyunsaturated
• Mafuta okhuta
• Mafuta a Trans

Tsopano tiyeni tiwone mtundu uliwonse wa mitundu iyi padera.

Kodi mafuta osapsaturated ndi chiyani?

Izi zimatchedwanso monounsaturated fatty acids (MUFAs) . Timapeza izi makamaka kuchokera ku:

• Kuchokera ku mapeyala ndi mafuta a peyala
• Mtedza wosiyanasiyana ndi mafuta ake (monga mtedza, amondi, ma cashew)
• Kuchokera ku azitona ndi mafuta a azitona

Madokotala amalimbikitsa kuti 20% kapena kuchepera kwa ma calories athu onse a tsiku ndi tsiku azichokera ku mafuta osakhuta awa. Ngati munthu wamkulu akulimbikitsidwa kudya ma calories pafupifupi 2,000 patsiku, ndiye kuti ma calories pafupifupi 400 ayenera kuchokera ku mtundu uwu.

Tiyeni tiphunzirenso za mafuta a polyunsaturated!

Izi zimatchedwanso polyunsaturated fatty acids (PUFAs) . Zina mwa izi ndi zofunika kwambiri pa fatty acids . Izi zikutanthauza kuti matupi athu sangathe kukhala opanda iwo, ndipo matupi athu sangathe kuwapanga. Chifukwa chake, tiyenera kuwapeza kuchokera muzakudya zomwe timadya.

Mafuta ofunikira a polyunsaturated ndi awa:

• Omega-3 : Mwamuna amafunika pafupifupi magalamu 1.6 patsiku, ndipo mkazi amafunika pafupifupi magalamu 1.1.
• Omega-6 : Mwamuna amafunika pafupifupi magalamu 17 patsiku, ndipo mkazi amafunika pafupifupi magalamu 12.

Pali mitundu iwiri ikuluikulu ya omega-3 fatty acids, ndipo imachokera ku magwero osiyanasiyana:

• Ma omega-3 a unyolo wautali : Izi zimapezeka kwambiri mu nsomba zamafuta, monga herring, mackerel, salmon, sardines, trout, ndi shellfish. Zimapezekanso zambiri mu mkaka wa m'mawere.
• Ma omega-3 afupiafupi : Izi zimapezeka makamaka mu ndiwo zamasamba ndi zomera. Zimapezeka mu ndiwo zamasamba zobiriwira monga sipinachi, mafuta a canola, mbewu za fulakisi ndi mafuta a fulakisi, soya, mtedza ndi mafuta a walnut.

Pali magwero ambiri a omega-6 fatty acids. Zitsanzo zina ndi izi:

• Mafuta a chimanga ndi chimanga
• Mazira
• Masamba monga soya ndi mafuta a soya
• Mbewu za Sesame ndi mafuta a sesame
• Mbewu za mpendadzuwa ndi mafuta a mpendadzuwa
• Majarini ofewa
• Mbeu ya tirigu

Kodi mafuta okhuta si abwino kwambiri?

Mafuta okhuta ndi mtundu wa mafuta olimba kutentha kwa chipinda. Siwovulaza pang'ono kwambiri . Madokotala amalimbikitsa kuti zopatsa mphamvu zosakwana 10% za tsiku ndi tsiku zimachokera ku mafuta okhuta.

Koma kafukufuku wasonyeza kuti kudya mafuta okhuta kwambiri kungakhale kovulaza thanzi lanu . Izi zili choncho chifukwa kungakulitse chiopsezo chanu chodwala matenda a mtima, kapena matenda a mtima . Makamaka, akuganiziridwa kuti izi zili choncho chifukwa kumawonjezera kuchuluka kwa cholesterol yoyipa, kapena LDL cholesterol , m'thupi lathu. Ichi ndichifukwa chake madokotala amalimbikitsa kwambiri kuti tichepetse kuchuluka kwa mafuta okhuta omwe timadya komanso kuchuluka kwa nthawi yomwe timadya.

Zakudya zazikulu zomwe zili ndi mafuta ambiri ndi izi:

• Mafuta a nyama (monga mafuta anyama, mafuta anyama)
• Batala wa koko ndi chokoleti (makamaka chokoleti ya mkaka)
• Mkaka wa kokonati ndi mafuta a kokonati (ngakhale kuti izi zili ndi mafuta okhuta, pali malingaliro osiyanasiyana okhudza kugwiritsa ntchito pang'ono)
• Zakudya za mkaka, makamaka batala, kirimu, mkaka wopanda mafuta, ndi tchizi china
• Mafuta a kanjedza
• Nyama zofiira (ng'ombe, nkhosa, nkhumba)

Mafuta a Trans - ichi ndi choopsa kwambiri!

Mafuta a trans ndi ofanana kwambiri ndi mafuta okhuta. Kusiyana kokhako ndi kusiyana pang'ono kwa kapangidwe ka mankhwala. Onse ndi olimba kutentha kwa chipinda, ndipo onse amakweza cholesterol yoyipa (LDL cholesterol). Koma mafuta a trans amachita china chake choipa kwambiri - amachepetsa cholesterol yabwino (HDL cholesterol)! Cholesterol iyi ya HDL ndi mtundu wabwino wa cholesterol womwe umateteza mtima wathu.

Pali njira ziwiri zomwe mafuta a trans angalowere:

• Magwero achilengedwe : Nyama yofiira ndi mkaka zitha kukhala ndi zochepa kwambiri. Zochepa zimapangidwanso mafuta a masamba akatenthedwa kutentha kwambiri (monga, nthawi yokazinga kwambiri).
• Magwero Opangira : Mafuta a trans amapangidwa mwa kupanga mwa kuyika mafuta a masamba amadzimadzi ku mankhwala enaake, monga hydrogenation. Awa ndi owopsa kwambiri . Amapezeka kale mu zakudya zambiri zophikidwa, zokhwasula-khwasula zomwe zapakidwa m'matumba, ndi mitundu ina ya margarine.

Koma nkhani yabwino ndi yakuti mayiko ambiri padziko lonse lapansi, monga United States, tsopano aletsa kuwonjezera mafuta opangidwa ndi trans pachakudya. Chifukwa cha izi ndi zoopsa zathanzi zomwe zimachitika chifukwa chodya mafuta opangidwa ndi trans. Palinso umboni wakuti mafuta opangidwa ndi trans amawonjezera chiopsezo cha khansa ndi matenda ena.

Ndiye kodi tingagawire mafuta m'magulu awiri: abwino ndi oipa?

Ndipotu, tikamanena za mafuta ena osati mafuta opangidwa ndi trans, n'zovuta kunena kuti 'izi ndi zabwino, izi ndi zoipa.' Mafuta opangidwa ndi trans nthawi zonse ndi oipa, palibe kukayika za izo!

Koma tiyeni tiwone zina. Kafukufuku akusonyeza kuti magwero a mafuta okhuta, omwe nthawi zina amatchedwa 'oyipa' (monga mkaka wodzaza ndi mafuta, chokoleti chakuda, nyama yopanda mchere), akadyedwa pang'ono, sizimawonjezera chiopsezo cha matenda a mtima.

Komanso, ngakhale kuti mafuta otchedwa "abwino" osakhuta (monga mafuta osakhuta ndi a polyunsaturated) ndi abwino kwa thupi, siabwino ngati agwiritsidwa ntchito mopitirira muyeso. Kuchuluka kwa chilichonse sikwabwino, ngakhale timadzi tokoma ndi toopsa. Ichi ndichifukwa chake madokotala amati tiyenera kusamala ndi kuchuluka kwa mafuta osakhuta omwe timawonjezera pazakudya zathu.

Kodi chakudya chopanda mafuta ambiri nthawi zonse chimakhala chabwino?

Ayi, sizimachitika choncho nthawi zonse. Taganizirani izi, mukachepetsa mafuta mu chakudya, chimasintha kukoma kwake, nthawi zambiri chimachipangitsa kukhala chokoma kwambiri. Ndiye makampani opanga zakudya amachita chiyani? Amawonjezera shuga ndi chakudya chambiri ku zakudya 'zopanda mafuta ambiri' kuti akwaniritse kukoma kumeneko. Koma pakapita nthawi, shuga wowonjezera ndi chakudya cham'mawachi zimatha kuwonjezera chiopsezo chotenga matenda monga matenda a shuga a Mtundu 2 .

Choncho, kuti tipewe kugwidwa ndi chinthu china choipa, tiyenera kuwerenga mosamala chizindikiro cha zakudya chomwe chili pamapaketi a chakudya.Samalani kwambiri ndi kuchuluka kwa chakudya ndi shuga zomwe zili mmenemo. Musaganize kuti china chake ndi chabwino chifukwa chakuti chimati "chopanda mafuta" kapena "chopanda mafuta ambiri."

Ngati muli ndi mafunso okhudza izi, lankhulani ndi dokotala wanu wamkulu. Iye angakupatseni zambiri ndi malangizo. Angakutumizireninso kwa munthu monga katswiri wa zakudya kapena katswiri wa zakudya.

Kodi pali chakudya chonga mafuta ambiri?

Inde, pali zakudya zina zomwe zimaika patsogolo mafuta ndi mapuloteni kuposa chakudya. Chitsanzo ndi zakudya za ketogenic . Zakudya zamtunduwu zitha kukhala zothandiza pa matenda ena, monga khunyu yosalandira chithandizo. Komabe, sizoyenera aliyense. Kwa anthu ena, zakudya za keto zimatha kuvutitsa chiwindi kapena impso. Chifukwa chake, musanayambe kudya keto popanda upangiri wa dokotala.

Mukapita ku supermarket kukagula chakudya, nthawi zina mumasokonezeka musanayang'ane ngakhale zilembo za zakudya. Ndizachibadwa kumva ngati mafuta awa ndi abwino kapena oipa. Simuli nokha, anthu ambiri ali choncho.

Dokotala wa banja lanu angakuthandizeni kudziwa zambiri za izi. Kuphunzira kuwerenga zilembo za zakudya ndikuzindikira mitundu yosiyanasiyana ya mafuta kungakhale sitepe yoyamba yofunika kwambiri. Mukadziwa zomwe muyenera kuyang'ana, kupanga zisankho zokhudzana ndi mafuta ndi zakudya zina sikudzakhala kovuta kwambiri.

Ndiye, kodi tiyenera kukumbukira uthenga wotani kuchokera m'nkhaniyi?

Zosavuta kwambiri. Kunenepa si mdani wathu, ndi bwenzi lathu! Koma ndi mikhalidwe.

• Si mafuta onse oipa: Pali mafuta ofunikira m'thupi lathu. Popanda mafuta amenewa, sitingakhale athanzi.
• Pewani mafuta a trans mulimonse momwe zingakhalire: Awa ndi oipa kwambiri. Pewani zakudya zomwe zili ndi mafuta a trans opangidwa momwe mungathere.
• Chepetsani mafuta okhuta: Chepetsani mafuta okhuta, omwe amapezeka mu zinthu monga nyama yofiira, mkaka wokhala ndi mafuta ambiri, mafuta a kanjedza, ndi mafuta a kokonati.
• Ikani patsogolo mafuta abwino: Onjezani mafuta osakhuta (monounsaturated ndi polyunsaturated) omwe amapezeka mu ma avocado, mafuta a azitona, mtedza (mtedza, cashews, amondi), mbewu za fulakesi, ndi nsomba zamafuta (monga salimoni, sardines) muzakudya zanu.
• Kuchuluka n'kofunika: Ngakhale kuti ndi mafuta abwino kwambiri, si bwino kukhala ndi mafuta ambiri. Sungani chilichonse moyenera.
• Werengani zilembo: Musanyengedwe ndi mawu oti 'mafuta ochepa'. Onaninso kuchuluka kwa shuga ndi chakudya chomwe chili ndi chakudya chamagulu.
• Funani upangiri kwa dokotala: Ngati muli ndi mafunso okhudza mafuta kapena zakudya, musaope kufunsa dokotala wanu.

Kumbukirani, kudya zakudya zopatsa thanzi n'kofunika kwambiri pa moyo wathanzi. Mu zakudya zopatsa thanzi zimenezo, ndikofunikira kukhala ndi mafuta oyenera, okwanira! Choncho tiyeni tisankhe mwanzeru, tipange mabwenzi ndi mafuta, ndikukhala ndi thanzi labwino!

Mafuta , zakudya, kudya bwino, zakudya, cholesterol, matenda a mtima, mafuta osakhuta, mafuta okhuta