Tonsefe timakonda msuzi wa mafupa kapena knuckle curry tikamadya ng'ombe kapena nkhosa, sichoncho? Tonsefe timakonda kwambiri kuyamwa 'mafuta a m'mafupa' mkati mwa mafupa. Kupatula kukoma kwake, kodi mumadziwa kuti mafuta a m'mafupa awa ndi chinthu chomwe chimatipatsa zabwino zodabwitsa pa thanzi lathu? Anthu padziko lonse lapansi akhala akugwiritsa ntchito mafuta a m'mafupa ngati chakudya chopatsa thanzi kuyambira nthawi zakale. Lero, tiyeni tikambirane za ubwino wodabwitsa wa mafuta a m'mafupa awa okoma m'thupi lathu.
Kodi mafuta a m'mafupa ndi chiyani kwenikweni?
Mwachidule, mafuta a m'mafupa ndi minofu yofewa, yooneka ngati siponji yomwe imapezeka mkati mwa mafupa a nyama. Imapezeka kwambiri m'mafupa akuluakulu monga msana, chiuno, ndi ntchafu. Chomwe chimaipangitsa kukhala yapadera ndichakuti ili ndi maselo oyambira, omwe ndi maselo omwe amapanga maselo ofiira ndi oyera amagazi omwe matupi athu amafunikira. Maselo amenewa amachita zinthu zambiri zofunika, monga kunyamula mpweya m'thupi lonse ndikuthandiza magazi kuundana.
Kodi ubwino wa mafuta a m'mafupa ndi wotani pa thanzi?
Pamene mafuta a m'mafupa anayamba kutchuka m'malesitilanti otchuka padziko lonse lapansi, madokotala ndi asayansi anayamba kuwaganizira kwambiri. Pamenepo ndi pomwe ubwino wodabwitsawu unapezeka.
Amachepetsa chiopsezo cha matenda okhudzana ndi kunenepa
Tangoganizirani, pali hormone yapadera yotchedwa `(Adiponectin)` mu minofu yamafuta m'mafupa. Homoni iyi imathandiza kuswa mafuta m'thupi. Imathandizanso kusunga insulin sensitivity. Chifukwa chake, hormone iyi ya `(Adiponectin)` imatha kuchepetsa chiopsezo chotenga matenda monga matenda a shuga, matenda a mtima, ndi khansa yoyambitsidwa ndi kunenepa kwambiri.
Kafukufuku wapeza kuti kuchuluka kwa adiponectin m'thupi kumakhudzana mwachindunji ndi kuchepa kwa chiopsezo cha matenda a shuga ndi matenda a mtima. Zawonetsedwa kuti anthu onenepa kwambiri amakhala ndi kuchuluka kochepa kwa mahomoni awa, ndipo akachepetsa thupi, kuchuluka kwawo kumawonjezeka.
Kumasunga khungu, mafupa, ndi mafupa kukhala athanzi
Ichi ndi chinthu chofunikira kwa anthu ambiri. Mafupa ali ndi ``Collagen''. Collagen ndi puloteni yomwe imawonjezera thanzi ndi mphamvu za khungu ndi mafupa. Collagen imathandiza kuchepetsa zinthu monga makwinya a khungu ndi kufooka kwa mafupa pamene tikukula.
Kuphatikiza apo, mafuta a m'mafupa alinso ndi mankhwala otchedwa ``Glucosamine``. Izi zimathandiza kwambiri polimbana ndi matenda a osteoarthritis, kuchepetsa ululu wa mafupa, komanso kuchepetsa kutupa m'mafupa. Ngati mafupa anu monga mawondo ndi zigongono zanu zimapweteka nthawi zonse, izi zingakhale zofunika kwambiri.
Zimathandiza kuchepetsa kutupa m'thupi
Kutupa kosatha m'thupi ndi komwe kumayambitsa matenda ambiri akuluakulu, kuphatikizapo khansa, matenda a mtima, matenda a shuga, nyamakazi, kuvutika maganizo, ndi matenda a Alzheimer's.
Mafupa ali ndi mankhwala ambiri otchedwa `(Glycine)` ndi `(Conjugated Linoleic Acid)`. Zonsezi zatsimikiziridwa mwasayansi kuti zili ndi mphamvu zotsutsana ndi kutupa. Chifukwa chake, kuwonjezera mafuta m'mafupa muzakudya kungathandize kuteteza ku matenda oopsa ngati amenewa pamlingo winawake.
Tiyeni tiwone zakudya zomwe zimapezeka m'mafupa.
Mafuta a m'mafupa ali ndi mafuta ambiri komanso ma calories ambiri, komanso ali ndi michere yambiri yamtengo wapatali, monga vitamini B12.
Pansipa pali chitsanzo cha zakudya zomwe zili mu magalamu 100 a mafuta a reindeer bone marrow ndi kuchuluka kwa Recommended Daily Allowance (RDI) zomwe zimayimira.
| Zakudya | Peresenti ya Mtengo wa Tsiku ndi Tsiku (% ya RDI) |
|---|---|
| Vitamini B12 | 52% |
| Riboflavin | 39% |
| Chitsulo | 17% |
| Vitamini E | 15% |
| Vitamini A | 5% |
| Thiamine | 2% |
Komanso, nazi zakudya zomwe zili mu magalamu 100 a nyama ya caribou yosaphika.
- Ma calories: 785
- Mafuta:magalamu 84
- Mapuloteni: magalamu 7
Chofunika kwambiri ndichakuti ngakhale kuti mafuta a m'mafupa ali ndi mavitamini ndi michere yambiri, alinso ndi mafuta ndi ma calories ambiri. Chifukwa chake ngati muwonjezera mafuta a m'mafupa muzakudya zanu, onetsetsani kuti mwachita izi pang'onopang'ono . Kupanda kutero, munganenepe kwambiri.
Kodi mumakonza bwanji mafuta a m'mafupa kuti mudye?
Pali njira zingapo zowonjezerera mafuta a m'mafupa ku chakudya chanu. Chofunika kwambiri ndikugula mafupa abwino komanso oyera kwa munthu wodziwika bwino wopha nyama .
Mafupa a ng'ombe ndi otchuka kwambiri padziko lonse lapansi. Mukapita ku malo ogulitsira nyama ndikupempha mafuta a fupa, amakupatsirani mafupa abwino (monga mafupa a ntchafu, mafupa a kolala, mafupa a mchira, ndi mafupa a mchira).
Monga supu ndi sopo
Iyi ndi njira yachikhalidwe yomwe tonse timaidziwa. Mutha kupanga msuzi pophika mafupa kwa maola pafupifupi 36 mpaka 48. Mukawiritsa motere, mafuta a m'mafupa ndi michere ina m'mafupa imawonjezeredwa ku msuziwo.
Wofatsa
Mungagwiritse ntchito mafuta a m'mafupa. Tenthetsani mafupa ena, tulutsani mafuta a m'mafupa mkati ndi supuni, ndikuyika mu poto yotentha ndi mafuta a azitona pang'ono. Kenako mutha kuwonjezerapo masamba ena ngati ndiwo zamasamba ndikuwiritsa pang'ono.
Monga msuzi
Makamaka popanga sosi zomwe zimagwirizana ndi nyama, mutha kuwonjezera mafuta a m'mafupa. Monga momwe mungaphikire msuzi, tengani mafuta a m'mafupawo ndikuwawonjezera ku msuzi womwe mukupanga.
Falitsani ngati batala
Mafuta a m'mafupa angagwiritsidwe ntchito ngati batala. Mutha kutenga mafuta a m'mafupa okazinga ndikuwapaka pa chidutswa cha mkate kapena cracker.
Kuphatikiza apo, chotsitsa cha m'mafupa chimapezeka pamsika mu mawonekedwe amadzimadzi, ufa, ndi kapisozi. Komabe, ngati mukugwiritsa ntchito izi ngati chithandizo cha matenda enaake, ndikofunikira kufunsa dokotala wanu kaye.
Uthenga Wopita Nawo Kunyumba
- Mafuta a m'mafupa si chinthu chongowonjezera kukoma kokha, komanso chakudya chopatsa thanzi kwambiri.
- Collagen ndi glucosamine zomwe zili mmenemo zimathandiza kwambiri pakukhala ndi thanzi la khungu, mafupa, ndi mafupa. Zimathandiza makamaka kuchepetsa ululu wa mafupa.
- Mafuta a m'mafupa ali ndi mphamvu yochepetsera kutupa kosatha m'thupi, komwe kumakhudzana ndi matenda akuluakulu monga matenda a shuga ndi matenda a mtima.
- Popeza ichi ndi chakudya chokhala ndi mafuta ambiri ndi ma calories, nthawi zonse muzidya pang'ono ngati muwonjezera pa zakudya zanu.
- Ndikofunikira kwambiri kulankhula ndi dokotala wa banja lanu musanawonjezere chilichonse chatsopano muzakudya zanu ndi cholinga chokweza thanzi lanu.
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