Mukuopa kudya mafuta? Nayi nkhani yeniyeni yokhudza mafuta abwino ndi oipa! (Mafuta Athanzi)

Tikapita ku sitolo, timaona mashelufu odzaza ndi mabotolo amitundu yosiyanasiyana ya mafuta, sichoncho? Tsiku lina tikumva kuti kudya batala sikwabwino pamtima. Tsiku lina amati sikoipa kwenikweni, koma m'malo mwake kudya zinthu zambiri monga buledi ndi mpunga n'koopsa. Mutamva nkhani zimenezi, mutu wanu uyenera kuti unasokonezeka. "Mulungu wanga, ndi mafuta ati abwino, tiyenera kudya chiyani?" Muyenera kuti mukuganiza. Lero, tiyeni tikambirane za izi, kutanthauza zoona zokhudza mafuta ndi mafuta, mosavuta komanso mwaubwenzi.

Musadandaule! Kodi muyenera kuopa kwambiri 'mafuta okhuta'?

Kwa nthawi yayitali, tonse tinkaganiza chimodzimodzi. Izi zikutanthauza kuti , mafuta okhuta, omwe amapezeka mu zinthu monga batala, tchizi, nyama zonenepa, ndi mkaka, ndiye mdani wamkulu wa mitima yathu. Panali chifukwa choganiza choncho. Chifukwa mafuta okhuta awa amawonjezera kuchuluka kwa cholesterol "yoyipa", kapena cholesterol ya LDL, m'magazi mwathu. Kuchuluka kwa LDL kumalumikizidwa mwachindunji ndi matenda a mtima. Ichi ndichifukwa chake madokotala amatiuza kuti tisadye izi zochepa.

Koma kafukufuku watsopano akusonyeza kuti pali mbali ina ya nkhaniyi. Vuto si mafuta okhuta okha. Tangoganizirani ngati mutasiya kudya batala kwathunthu ndikuyamba kudya zinthu monga mabisiketi, makeke, buledi, ndi mpunga woyera zomwe zimalembedwa kuti zilibe mafuta koma zodzaza ndi shuga ndi chakudya choyengedwa bwino? Ndipotu, zitha kuwonjezera chiopsezo chanu cha matenda a mtima kwambiri.

Kodi zimenezo zikutanthauza kuti tingathe kudya batala ndi tchizi wochuluka momwe tikufunira? Ayi, ayi konse. Mabungwe otsogola azaumoyo padziko lonse lapansi, monga American Heart Association, amalimbikitsabe kuti tisamalandire mafuta okhuta oposa 7% patsiku. Chifukwa chake ndikofunikira kwambiri kusamala ndi kuchuluka kwake.

Tiyeni tisankhe mafuta ochokera ku zomera, omwe ndi othandiza pa mtima

Madokotala ambiri ndi akatswiri azakudya amavomereza kuti ndi bwino kusintha mafuta okhuta ndi mafuta osakhuta . Mwachitsanzo, ndi bwino kugwiritsa ntchito mafuta a azitona kapena mafuta a canola m'malo mwa batala.

Komabe, pali malingaliro osiyanasiyana okhudza mtundu wa mafuta omwe ali ndi thanzi labwino kwambiri. Tiyeni tiwone izi mwatsatanetsatane .

Chinthu chabwino kwambiri kuchita ndikugwiritsa ntchito mafuta osiyanasiyana a masamba m'malo mogwiritsa ntchito mafuta amtundu umodzi okha. Ndi abwino pa thanzi lanu komanso kukoma kwa chakudya chanu.

Musaiwale za mafuta a Omega-3!

Palibe kukayika. Ma Omega-3 ndi mafuta ofunikira m'thupi lathu. Amateteza mitima yathu ku kugunda kwa mtima kosazolowereka. Amathandizanso kusunga kusinthasintha kwa mitsempha yamagazi, kuchepetsa chiopsezo cha matenda a mtima ndi sitiroko.

Kodi mungapeze bwanji Omega-3?

• Nsomba yamafuta:Phatikizani nsomba zamafuta monga salimoni, sardine, herring, mackerel, ndi herring muzakudya zanu osachepera kawiri pa sabata.
• Magwero a zomera: Mafuta a mtedza, mbewu za fulakesi, ndi mafuta a canola alinso ndi omega-3. Komabe, alibe omega-3 yamphamvu yofanana ndi mafuta a nsomba.
• Zakudya Zowonjezera: Ngati mukumwa zakudya zowonjezera za omega-3, ndikofunikira kulankhula ndi dokotala wanu kaye ndikupempha upangiri.

Munthu woipa kwambiri: Chotsani mafuta osinthika kwathunthu

Nayi zomwe tonsefe tiyenera kuchotsa kwathunthu muzakudya zathu: Mafuta Opangidwa ndi Trans .

Izi zimawonjezera cholesterol yoyipa (LDL) ndikuchepetsa cholesterol yabwino (HDL). Sikuti zokhazo, zimayambitsanso kutupa m'thupi. Kutupa kumeneku kumabweretsa matenda angapo osatha monga matenda a mtima, sitiroko, ndi matenda a shuga.

Mwamwayi, malamulo olembera zakudya ndi malamulo oletsa mafuta opangidwa ndi trans m'maiko ambiri achepetsa kwambiri kuchuluka kwa izi muzakudya. Komabe, zimapezekabe muzakudya zina zokonzedwa.

Nthawi zina, ngakhale phukusili likunena kuti "0g trans fat," lamulo limalola kuchuluka kochepa kwambiri (kochepera 0.5 g). Chifukwa chake ndi bwino kuyang'ana mndandanda wa zosakaniza.

Tiyeni tikhale ndi malingaliro oyenera pa mafuta.

Mafuta ndi gawo lofunika kwambiri pa zakudya zoyenera. Makamaka mafuta osakhuta. Ngakhale zakudya za ku Mediterranean, zomwe zimaonedwa kuti ndi imodzi mwa zakudya zabwino kwambiri padziko lonse lapansi, zimapereka mafuta opitilira 30% okhuta. Koma mafuta ambiri amachokera ku mafuta a azitona, mafuta ena a masamba, ndi nsomba.

Chofunika kwambiri sikuyenera kuganizira kwambiri chinthu chimodzi (mafuta kapena chakudya), koma kukhala ndi zakudya zabwino.

Kumbukirani, kudya zakudya zoyenera zomwe zimaphatikizapo ndiwo zamasamba zosiyanasiyana, zipatso, nyemba, tirigu wonse, nsomba, nyama yopanda mafuta ambiri, ndi mafuta abwino ndiye maziko abwino kwambiri a moyo wathanzi. Ngati muli ndi nkhawa iliyonse yokhudza zakudya zanu, lankhulani ndi dokotala wanu za izi.