Mukapita kusitolo kuti muchepetse thupi kapena kulamulira cholesterol yanu, kodi simumayang'ana zilembo za "zopanda mafuta" ndi "zopanda mafuta ambiri" m'mashelefu? Anthu ambiri amaganiza kuti zakudya zotere ndi zabwino kwambiri m'thupi ndipo palibe mavuto. Koma kodi mukudziwa nkhani yeniyeni ya zilembo zokongolazi? "Kupanda
mafuta " sikutanthauza nthawi zonse "palibe mavuto." Tiyeni tikambirane izi mwatsatanetsatane.
Kodi zilembo izi za 'Opanda mafuta' ndi 'Opanda mafuta' zikutanthauza chiyani kwenikweni?
Timaona mawu amenewa nthawi zambiri tikamagula chinthu monga yogati kapena paketi ya mabisiketi kusitolo. Koma chilichonse mwa zilembozi chimafotokoza nkhani yosiyana. Mwachidule, ichi ndi chomwe chimatanthauza:
| Nthawi Yolemba Chizindikiro | Tanthauzo Lake |
|---|
| Wopanda mafuta | Mafuta ayenera kukhala ochepera 0.5 g pa kutumikira kulikonse. |
| Mafuta ochepa | Chakudya chiyenera kukhala ndi magalamu atatu a mafuta kapena kuchepera. |
| Mafuta ochepetsedwa | Chakudyacho chiyenera kukhala ndi mafuta osachepera 25% kuposa chakudya chachizolowezi. |
| Kuwala | Ma calories ayenera kuchepetsedwa ndi 1/3, kapena mafuta ayenera kuchepetsedwa ndi 50%. |
Vuto lobisika la zakudya 'zopanda mafuta'
Taganizirani, chimachitika ndi chiyani mukachotsa mafuta onse mu chakudya? Nthawi zambiri,
chimataya kukoma kwake . Ndiye opanga chakudya amachita chiyani kuti abwezeretse kukoma kumeneku? Amawonjezera zinthu zina. Makamaka, zinthu monga
shuga, ufa wa buledi, zokhuthala zosiyanasiyana, ndi mchere . Izi zimapangitsa kuti ma calories a chakudya aziwonjezeka ngakhale mafuta atapita.
Izi zikutanthauza kuti ndinu wonenepa.Kudya zakudya zochepa kuposa momwe mukuganizira kungapangitse shuga ndi ma calories osafunikira m'thupi lanu.
Komanso, popeza zakudya zimenezi sizimakoma bwino, sizimatikhutitsa. Kenako, timadya
zambiri popanda kuzindikira. Pamapeto pake, timawonjezera thupi m'malo mochepetsa thupi.
M'malo monena kuti 'osanenepa', tiyeni tiganizire za 'mafuta abwino'!
Ponena za moyo wathanzi, chofunika kwambiri kuposa kuchuluka kwa mafuta omwe timadya ndi
mtundu wa mafuta omwe timadya . Matupi athu amafunikira mafuta. Koma ndi mtundu "wabwino". Tikamalankhula za cholesterol, tamvapo za mitundu iwiri, eti?
- LDL (Low-Density Lipoprotein): Iyi ndi " cholesterol yoyipa " . Imaunjikana pa makoma a mitsempha yathu yamagazi , kuichepetsa ndikutsegula njira yoti matenda amtima ayambe.
- HDL (High-Density Lipoprotein): Iyi ndi "cholesterol yabwino." HDL imateteza mtima wathu pochotsa cholesterol yoyipa ya LDL m'mitsempha yathu yamagazi.
Choncho cholinga chathu chiyenera kukhala kudya zakudya zomwe zimachepetsa cholesterol yoyipa (LDL) ndikuwonjezera cholesterol yabwino (HDL). Apa pali gulu la "mafuta abwino" ndi "mafuta oipa".
| Mtundu wa Mafuta | Zabwino/zoipa ndi zitsanzo |
|---|
| Mafuta Abwino - Idyani Zambiri mwa Izi |
|---|
| Mafuta Osakhuta Monounsaturated | Amachepetsa cholesterol yoipa ya LDL. Zitsanzo: mafuta a azitona, mafuta a canola, mtedza, mapeyala. |
| Mafuta Osakhuta | Amachepetsa cholesterol yoipa ya LDL. Zitsanzo: Nsomba zamafuta monga mackerel, salimoni, tuna, mbewu za mpendadzuwa, mbewu za dzungu. |
| Mafuta Oipa - Chepetsani izi momwe mungathere |
|---|
| Mafuta Okhuta | Zimawonjezera cholesterol yoipa ya LDL. Zitsanzo: ng'ombe, nkhumba, batala, tchizi, ndi mkaka wokhala ndi mafuta ambiri. |
| Mafuta Osinthika | Izi ndi mitundu yoyipa kwambiri ya mafuta . Amawonjezera LDL ndi kuchepetsa HDL yabwino. Zitsanzo: margarine, zinthu zopangidwa ndi buledi, zakudya zokazinga mwachangu. |
Mabungwe akuluakulu azaumoyo monga American Heart Association amalimbikitsa kuti
mafuta okhuta asapitirire 6% ya ma calories athu a tsiku ndi tsiku. Ndi bwino
kuchotsa mafuta osinthika muzakudya zathu momwe tingathere.
Kodi mungapange bwanji zisankho zabwino?
Izi sizikutanthauza kuti zakudya 'zopanda mafuta' n'zoipa kotheratu. Koma tiyenera kukhala anzeru posankha zakudyazo.
- Werengani mosamala zilembo za chakudya : Musagule chilichonse cholembedwa kuti 'chopanda mafuta'. Onani kuchuluka kwa shuga ndi mchere zomwe zilimo, komanso ngati zili ndi ma calories ochepa kuposa chakudya wamba. Komanso, samalani ndi kukula kwa chakudyacho .
- Samalani ndi kuchuluka kwa chakudya chomwe mukudya: Tangoganizirani kuti kapu ya ayisikilimu 'yopanda mafuta ambiri' ili ndi magalamu atatu a mafuta ndi ma calories 250. Ngati mudya makapu atatu a ayisikilimu, mudzawonjezera magalamu 9 a mafuta ndi ma calories 750 m'thupi lanu! Nthawi zina, ndi bwino kudya pang'ono chakudya chokoma chokhala ndi mafuta ambiri kuposa kudya zakudya zambiri zokhala ndi shuga ngati izi.
- Ikani patsogolo zakudya zachilengedwe: Onjezani ndiwo zamasamba, zipatso, tirigu wonse, ndi mtedza muzakudya zanu. Zili ndi ulusi wambiri ndi michere, zomwe zimathandiza kuti mukhale okhuta kwa nthawi yayitali. Zilinso ndi ma calories ochepa komanso mafuta ochepa mwachibadwa. Mwachitsanzo, ndi bwino kudya mbatata yotsekemera yophikidwa kunyumba kapena mbatata (yopanda batala kapena tchizi) kuposa mbatata "yophikidwa" yogulidwa m'sitolo. Izi zili choncho chifukwa mbatata yonse ili ndi michere yambiri ndi ulusi, komanso ma calories ochepa.
Zakudya zanu ziyenera kukhala zosiyanasiyana komanso zochokera ku zakudya zachilengedwe, osati zakudya zopangidwa kale.
Uthenga Wopita Nawo Kunyumba
- Chizindikiro chomwe chimati "chopanda mafuta" sichitanthauza nthawi zonse "chathanzi." Samalani ndi shuga wowonjezera, mchere, ndi ma calories kuti mukome.
- Mtundu wa mafuta omwe mumadya ndi wofunika kwambiri kuposa kuchuluka kwa mafuta omwe mumadya . Sankhani zakudya zomwe zili ndi "mafuta abwino" monga mapeyala, nsomba zamafuta, ndi mafuta a azitona.
- Chepetsani "mafuta oipa" (mafuta okhuta ndi osinthika) omwe amapezeka muzakudya zokonzedwa, zophikidwa, ndi zakudya zokazinga kwambiri momwe mungathere.
- Khalani ndi chizolowezi chowerenga zilembo za zakudya. Samalani osati mafuta okha, komanso shuga, sodium (mchere), ndi kuchuluka kwa ma calories.
- Ngati muli ndi nkhawa iliyonse yokhudza kulemera kwanu, kuchuluka kwa cholesterol m'thupi, kapena zakudya, nthawi zonse funsani dokotala wanu kuti akupatseni malangizo oyenera.
Zakudya zopanda mafuta ambiri, zakudya zabwino, cholesterol, mafuta abwino, mafuta oipa, kuchepetsa thupi, thanzi la mtima
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