Tikamva mawu oti "mafuta" kapena "mafuta," ambiri a ife timachita mantha pang'ono, sichoncho? "Kudya mafuta sikwabwino, kumakupangitsani kunenepa, ndipo kumawonjezera cholesterol," ndi zomwe zimabwera m'maganizo mwathu. Koma mukudziwa, nkhaniyi si yoona konse. Ndipotu, mafuta ndi ofunikira kuti matupi athu azigwira ntchito bwino. Timafunikira mafuta kuti khungu lathu likhale lathanzi, kuteteza ziwalo zathu, komanso kuti dongosolo lathu la endocrine ligwire ntchito bwino. Koma vuto ndilakuti, si mitundu yonse ya mafuta yomwe ndi yabwino mofanana.
Pali mitundu inayi ya mafuta... Kodi awa ndi chiyani?
Mwachidule, pali mitundu inayi ikuluikulu ya mafuta muzakudya zomwe timadya. Tiyeni tiwone zomwe zili.
- Mafuta osakhuta
- Mafuta a polyunsaturated
- Mafuta okhuta
- Mafuta a Trans
Musachite mantha ndi mayina awa. Ndi zophweka kwambiri. Pali kusiyana pang'ono pa kapangidwe ka mankhwala a mitundu iyi ya mafuta. Taganizirani izi, mafuta okhuta ndi amtundu womwe ndi olimba kutentha kwa chipinda, okhuthala pang'ono. Mwachitsanzo, zinthu monga batala, mafuta anyama, ndi mafuta a kokonati. Kumbali ina , mafuta osakhuta ndi amtundu womwe ndi amadzimadzi kutentha kwa chipinda. Zinthu monga mafuta a azitona ndi mafuta a canola.
Mitundu iwiri yoyamba ya mafuta amenewa, omwe ndi mafuta osakhuta, ndi abwino kwambiri m'thupi lathu. Koma mitundu iwiri yomaliza, yomwe ndi mafuta osakhuta ndi mafuta osinthika, ndi omwe timawatcha "mafuta oipa." Kudya mafuta ambiri mwa awa kumavulaza thanzi lathu.
N’chifukwa chiyani tiyenera kuopa kwambiri mafuta okhuta?
Chifukwa chachikulu cha izi ndichakuti mafuta okhuta amawonjezera kuchuluka kwa "cholesterol yoyipa" m'thupi lathu. Mwina munamvapo za cholesterol ya 'LDL'. Ndicho chimene chili.
Pamene kuchuluka kwa cholesterol ya `LDL` kukukwera m'thupi, chinthu choopsa kwambiri chimachitika. Cholesterol yoipa iyi imayikidwa mu mawonekedwe a `plaque` pamakoma a mitsempha yathu yamagazi, makamaka mitsempha yomwe imanyamula magazi kupita kumtima. Ili ngati dzimbiri lomwe limapangika mkati mwa chitoliro chamadzi. Chifukwa cha ma plaque awa, kuyenda kwa magazi pang'onopang'ono kumakhala kochepa.
Tangoganizirani, chimachitika ndi chiyani ngati magazi oundana apanga mkati mwa mtsempha wamagazi ndikutseka kuyenda kwa magazi? Mtima sulandira magazi omwe ukufuna. Pamenepo ndi pomwe matenda amtima amabuka.
Nthawi zina zidutswa za magazi zimenezi zimatha kusweka ndikuyenda m'magazi, n’kukhazikika mumtsempha wamagazi waung'ono muubongo. Apa ndi pamene matenda monga sitiroko amachitika.
Mafuta a trans ndi oipa kwambiri. Sikuti amangowonjezera cholesterol yoyipa ya LDL, komanso amachepetsa cholesterol ya HDL (yabwino), yomwe ndi yabwino kwa matupi athu. Ichi ndichifukwa chake mayiko ambiri apereka malamulo ochotsera mafuta a trans opangidwa kuchokera muzakudya.
Chifukwa chake, madokotala amalimbikitsa kuti mafuta okwana 10% a tsiku lililonse amachokera ku mafuta okhuta. Ndi bwino kusintha mafuta okhuta ndi mafuta osakhuta (monga mafuta a azitona ndi mtedza) momwe mungathere.
Zakudya zokhala ndi mafuta ambiri okhuta komanso njira zina zabwino zopezera thanzi
Chabwino, tiyeni tiwone zakudya zomwe zili ndi mafuta ambiri okhuta, zakudya zomwe tiyenera kuchepetsa, komanso njira zina zabwino zomwe tingasankhe m'malo mwake. Ndaziyika patebulo kuti zikhale zosavuta kuzimvetsa.
| Pewani kapena Malire Izi | Sankhani Izi M'malo mwake |
|---|---|
| Nyama yonenepa: Zakudya zonenepa za ng'ombe ndi nkhumba. | Nyama yopanda mafuta ambiri: Dulani mafuta onse ooneka mu nyamayo ndipo muphike. |
| Khungu la nkhuku: Khungu limakhala ndi mafuta ambiri mu nkhuku. | Nkhuku yopanda khungu: Chotsani khungu lonse musanaphike. |
| Kirimu Wolemera ndi Batala: Kirimu wochuluka wamafuta ndi batala wopangidwa kuchokera ku mkaka. | Mkaka Wopanda Mafuta ndi Mafuta a Azitona: Gwiritsani ntchito mkaka wopanda mafuta m'malo mwa kirimu mu khofi yanu. Gwiritsani ntchito mafuta a masamba monga mafuta a azitona pophika m'malo mwa batala. |
| Soseji ndi nyama yankhumba: Izi zili ndi mafuta ambiri okhuta ndi mchere. | Masoseji opangidwa kuchokera ku nyama ya Turkey: Awa ndi mafuta ochepa. Kapena, sankhani njira ina monga nsomba. |
| Mitundu ya tchizi:Makamaka tchizi chofewa komanso chokoma. | Tchizi chopanda mafuta ambiri: Sankhani tchizi chopanda mafuta ambiri monga tchizi cha kanyumba. |
| Zinthu zopangidwa mu buledi: Batala ndi margarine zimagwiritsidwa ntchito kwambiri mu zinthu monga ma patties, rolls, ndi makeke. | Njira zina zabwino zopangira kunyumba: Ngati mukupanga izi kunyumba, gwiritsani ntchito batala wochepa komanso ndiwo zamasamba zambiri. |
| Zakudya zokhwasula-khwasula zomwe zili m'mabokosi: Ma chips a mbatata ogulidwa m'sitolo, zinthu zokazinga kwambiri monga ma pretzels. | Zakudya zophikidwa: Zidutswa za mbatata zophikidwa kunyumba mu uvuni. Kapena idyani mtedza (wosaphikidwa) monga nsawawa ndi ma cashew. |
| Chakudya Chachangu: Zakudya monga ma French fries ndi pizza. | Zosankha zopangira kunyumba: Onjezani tchizi chopanda mafuta ambiri ndi ndiwo zamasamba zambiri ku pizza yanu yopangidwa kunyumba. Phikani mbatata mu uvuni ndipo muzizipanga ngati ma fries. |
| Ayisikilimu ndi milkshakes: Izi zili ndi mafuta ambiri, kirimu, ndi shuga. | Yogurt ndi zipatso: Mukafuna kudya ayisikilimu, idyani yogati ndi zipatso. Kapena sankhani ayisikilimu wopanda mafuta ambiri kapena sorbet. |
| Ma sosi olemera: Zinthu monga mayonesi ndi zodzoladzola zonona za saladi. | Sosi zosavuta: Konzani saladi ndi madzi a mandimu, mafuta a azitona pang'ono, ndi tsabola pang'ono. Muthanso kupanga kuvala kokoma pogwiritsa ntchito yogurt. |
Monga mukuonera patebulo ili, sitiyenera kusiya kudya konse. Chofunika ndi kusankha mwanzeru. Pophika kunyumba m'malo modyera kunja, titha kuwongolera zosakaniza zomwe timagwiritsa ntchito. Ngati muli ndi mafunso kapena nkhawa zokhudzana ndi zakudya zanu, lankhulani ndi dokotala wa banja lanu.Musazengereze. Angakupatseni upangiri wabwino kwambiri pa thanzi lanu.
Uthenga Wopita Nawo Kunyumba
- Si mafuta onse oipa. Mafuta osakhuta (mafuta a azitona, mtedza, nsomba) ndi ofunikira m'thupi lathu.
- Tiyenera kuchepetsa mafuta okhuta ndi mafuta osinthika. Izi zimapezeka mu batala, nyama zonenepa, zakudya zophikidwa, ndi chakudya chofulumira.
- Kudya mafuta ambiri okhuta kumawonjezera kuchuluka kwa cholesterol yoyipa (LDL) m'magazi ndipo kumawonjezera chiopsezo cha matenda a mtima ndi sitiroko.
- Mwa kuphika chakudya kunyumba m'malo mogula chakudya kusitolo, mutha kuwongolera kuchuluka kwa mafuta omwe mumadya.
- Kusintha pang'ono kungayambitse zotsatira zazikulu. Yambani ndi zinthu zosavuta monga kuchotsa khungu pa nyama kapena kugwiritsa ntchito mafuta a azitona m'malo mwa batala.
- Ngati muli ndi nkhawa ndi zakudya zanu kapena kuchuluka kwa cholesterol m'magazi, onetsetsani kuti mwaonana ndi dokotala.
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