Zinthu zomwe muyenera kudziwa zokhudza mafuta! Zabwino? Zoipa? Tiyeni tikambirane!

Anthu ena amachita mantha pang'ono akamva mawu akuti mafuta, sichoncho? Pali ena amene amaganiza kuti, "O, mafuta si abwino kudya, ndi oipa kwa thupi." Koma kodi mafuta ndi ofunika kwambiri m'matupi athu, kapena ndi chinthu chomwe tiyenera kupewa? Tiyeni, lero tikambirana za mutu uwu wotchedwa Mafuta m'njira yosavuta yomwe mungamvetse.

Kodi mafuta ndi chiyani?

Mwachidule, mafuta ndi michere yofunika kwambiri m'thupi lathu. Monga momwe timafunikira njerwa ndi simenti kuti timangire nyumba zathu, mafuta ndi ofunikira pomanga nembanemba ya maselo, kupanga mitsempha muubongo, komanso kupanga mahomoni osiyanasiyana. Kuphatikiza apo, mafuta amagwiranso ntchito ngati mafuta opatsa matupi athu mphamvu. Tangoganizirani, ngati mafuta omwe timadya sagwiritsidwa ntchito nthawi yomweyo kuti apange mphamvu kapena kumanga matupi athu, matupi athu amawasunga m'maselo amafuta. Izi zili ngati thupi likusunga mafuta poyembekezera kusowa kwa chakudya mtsogolo.

Komabe, monga china chilichonse , mafuta ochulukirapo akhoza kuvulaza thupi. Komabe, pali mitundu ina ya mafuta yomwe ndi yabwino kwambiri pa thanzi lathu. Mafuta abwino awa ayenera kuphatikizidwa muzakudya zabwino.

Kodi mbali yoipa ya mafuta ndi iti?

Ngakhale mafuta amatha kuwonjezera kukoma, fungo, ndi kapangidwe ka chakudya, koma alinso ndi ma calories ambiri. Chifukwa chake, ngati mupitiliza kudya zakudya zokhala ndi mafuta ambiri, mungafunike kukumana ndi mavuto ambiri azaumoyo. Makamaka pankhani ya ana athu aang'ono ndi achinyamata, amapeza mafuta ambiri kuchokera ku chakudya chofulumira, chakudya chokazinga, ndi zokhwasula-khwasula zosiyanasiyana zomwe zapakidwa m'matumba. Kuphatikiza apo, mafuta amawonjezeredwanso m'thupi kuchokera ku zinthu monga mkaka wopanda mafuta, tchizi, kirimu, ndi mkaka wokhala ndi mafuta ambiri monga batala, nyama yankhumba, soseji, ndi nyama ya ng'ombe yodulidwa ndi mafuta.

Zakudya za m'malesitilanti ndi zogulira chakudya nthawi zambiri zimakhala ndi mafuta ambiri kuposa chakudya chophikidwa kunyumba. Zakudya zokazinga kwambiri ndi zakudya zonenepa kwambiri. Nthawi zina, sitidziwa kuti mafuta amabisika mu sosi zonona, sosi za tchizi, kapena sosi za batala kapena zosakaniza. Tangoganizirani kuchuluka kwa mafuta omwe ali mu bagel kapena mpunga wokazinga womwe mumagula kusitolo!

Nanga, n’chifukwa chiyani mitundu ina ya mafuta ndi yabwino pa thanzi?

"Nanga n'chifukwa chiyani madokotala amanena kuti mitundu ina ya mafuta ndi yabwino?" Mungafunse. Inde, mafuta abwino ndi ofunikira kwambiri kwa ana aang'ono komanso kwa ife akuluakulu. Mafuta abwino awa ndi ofunikira kwambiri pakukula ndi chitukuko cha ana aang'ono, komanso pakukula kwabwino kwa ubongo.

Mafuta samangopatsa matupi athu mphamvu, komanso ali ndi maubwino ena ofunikira:

• Mavitamini osungunuka mafuta– Izi zikutanthauza kuti zimathandiza kuyamwa mavitamini A, D, E, ndi K. Kuti mavitaminiwa alowe m'thupi, zakudya zomwe timadya ziyenera kukhala ndi mafuta.
• Amagwira ntchito ngati zomangira mahomoni .
• Ndikofunikira kwambiri pa thanzi la ubongo.
• Zimapangitsa munthu kumva kukhuta akadya, zomwe zimachepetsa chiopsezo chodya mopitirira muyeso.

Mafuta ndi gwero labwino kwambiri la mphamvu. Koma kumbukirani chinthu chimodzi. Poyerekeza ndi chakudya kapena mapuloteni, kuchuluka komweko kwa mafuta kuli ndi ma calories owirikiza kawiri. Mwachitsanzo, gramu imodzi ya mafuta ili ndi ma calories 9. Koma gramu imodzi ya chakudya kapena mapuloteni ili ndi ma calories 4 okha.

Ndi mitundu yanji ya mafuta yomwe ili mu chakudya?

Chabwino, tiyeni tsopano tiwone mitundu ikuluikulu ya mafuta omwe amapezeka muzakudya. Kudziwa izi kudzakuthandizani kusankha zakudya zoyenera. Pali mitundu itatu ikuluikulu ya mafuta:

1. Mafuta osakhuta - ngati bwenzi labwino!

Mafuta amenewa amapezeka kwambiri m'zakudya za zomera ndi nsomba. Nthawi zambiri sakhala oopsa ku mtima, ndipo nthawi zina amati ndi othandiza pa thanzi la mtima . Mafuta osakhuta amagawidwanso m'magulu awiri:

• Mafuta osakhuta: Awa amapezeka mu ma avocado, mtedza monga peanut butter, amondi, pecans, ndi mafuta monga mafuta a azitona, mafuta a peanut, ndi mafuta a canola.
• Mafuta a polyunsaturated: Awa amapezeka m'mafuta ambiri a masamba, monga mafuta a chimanga ndi mafuta a soya. Mtundu wapadera wa mafuta acid omwe ali m'gululi ndi omega-3 fatty acids. Awa amapezeka mu nsomba zamafuta monga salimoni ndi tuna, walnuts, ndi mbewu za fulakesi. Izi ndi zabwino kwambiri pa ubongo ndi mtima wathu.

2. Mafuta okhuta - samalani!

Mafuta amenewa amapezeka kwambiri mu nyama (makamaka nyama yofiira), ndi zinthu zochokera ku nyama monga batala, mafuta ophikidwa pang'ono, mafuta anyama, tchizi, mkaka wopanda mafuta, ndi kirimu. Mafuta a kokonati alinso ndi mafuta ambiri okhuta. Kudya mafuta okhuta kwambiri kungapangitse kuti cholesterol m'magazi ikhale yambiri ndikuwonjezera chiopsezo cha matenda a mtima. Chifukwa chake ndi bwino kudya mafutawa pang'onopang'ono.

3. Mafuta a Trans - pewani izi!

Uwu ndi mtundu wa mafuta womwe tiyenera kusamala nawo kwambiri. Ma margarine ena omatira, zakudya zokhwasula-khwasula monga ma crackers, zakudya zophikidwa, ndi zakudya zina zokazinga m'masitolo zitha kukhala ndi mafuta a trans . Mafuta a trans ndi mafuta omwe amawonjezedwa ku mafuta a masamba powonjezera haidrojeni (njira yotchedwahydrogenation), mafuta opangidwa kuti akhazikike kutentha kwa chipinda. Mafuta a trans amakweza kuchuluka kwa cholesterol yoyipa m'magazi mwathu, amachepetsa kuchuluka kwa cholesterol yabwino, komanso amawonjezera chiopsezo cha matenda amtima. Tsopano, m'maiko ambiri, zilembo za zakudya ziyenera kutchula mafuta a trans. Komanso, makampani ambiri azakudya achitapo kanthu kuti achotse mafuta a trans pazinthu zawo. Ichi ndi chinthu chabwino kwambiri!

Kodi ndimaona bwanji mafuta omwe ali pa zilembo za zakudya?

Mwina mwawonapo chizindikiro cha "Nutrition Facts" kumbuyo kwa chakudya chilichonse chomwe mwagula m'sitolo. Chimafotokoza momveka bwino kuchuluka kwa mafuta onse, mafuta okhuta, ndi mafuta osinthika mu gawo limodzi. Koma vuto ndi izi ndikuti tingathe kudya mosavuta kuposa "kukula kwa gawo" komwe kwalembedwa pa chizindikirocho. Mwachitsanzo, ngakhale paketi ya tchipisi cha chimanga imati tchipisi 12 pa "gawo lililonse," nthawi zambiri timadya pafupifupi theka la paketi nthawi imodzi, sichoncho? Ndiye kuchuluka kwa mafuta omwe timadya ndi ochuluka kwambiri kuposa omwe ali pa chizindikirocho.

Pokamba za mafuta omwe ali m'maphukusi a chakudya, mwina mwawonapo mawu monga "opanda mafuta," "mafuta ochepa," "mafuta ochepa," ndi "opepuka" kapena "opepuka." Boma lili ndi malamulo enieni ogwiritsira ntchito mawu awa. Malinga ndi lamulo:

• Zakudya zolembedwa kuti "zopanda mafuta" siziyenera kukhala ndi mafuta opitirira 0.5 g pa kutumikira kulikonse.
• Zakudya zolembedwa kuti "mafuta ochepa" ziyenera kukhala ndi magalamu atatu a mafuta kapena kuchepera pa kutumikira kulikonse.
• Zakudya zolembedwa kuti "zopepuka" (zopepuka) ziyenera kukhala ndi mafuta ochepera 50%, kapena ma calories ochepera gawo limodzi mwa magawo atatu, kuposa chakudya chokhazikika.
• Zakudya zolembedwa kuti "mafuta ochepetsedwa" ziyenera kukhala ndi mafuta ochepera 25% kuposa zakudya wamba.

Koma apa pali chinthu china choti mukumbukire. Zakudya zolembedwa kuti "zopepuka" (zopepuka) ndi "zochepa mafuta" zitha kukhala ndi shuga wowonjezera kuti zisunge kukoma. Komanso, ngati chinthu choyambirira, chokhazikika chili ndi mafuta ambiri, mtundu uwu "wochepa" ukhoza kukhalabe ndi mafuta ambiri. Chifukwa chake ndi bwino kuwerenga mosamala chizindikirocho musanapange chisankho.

Kodi ana aang'ono amafunikira mafuta ochuluka bwanji?

Mafuta ndi cholesterol ndi zinthu ziwiri zomwe zimagwira ntchito yofunika kwambiri pakukula kwa ubongo, makamaka mwa ana aang'ono. Chifukwa chake, mafuta abwino ndi gawo lofunikira pakudya koyenera kwa mwana. Sikoyenera kuwachepetsa kwambiri kapena kuwachotsa kwathunthu pakudya.

Musachepetse mafuta m'zakudya, makamaka kwa makanda osakwana chaka chimodzi.Mafuta ndi ofunikira kuti akule mwachangu komanso kuti ubongo wawo ukule bwino. Mu zakudya za ana opitirira zaka ziwiri, ndi bwino kuyesa kuchepetsa kuchuluka kwa ma calories kuchokera ku mafuta okhuta mpaka osakwana 10% ya ma calories onse omwe amadya tsiku lililonse.

Kodi mungachepetse bwanji mafuta m'moyo watsiku ndi tsiku?

Pofika pano mwina mwamvetsa kuti kudya mafuta oyenera komanso kuchuluka kwa mafuta ndikofunikira kwambiri pa moyo wathanzi. Komabe, zoona zake n'zakuti, ana athu ambiri (ndipo nthawi zina ifeyo) timadya mafuta ambiri. Izi zimapangitsa kuti munthu awonjezere thupi lake mosafunikira. Mukalemera kwambiri, mumakhala ndi mwayi waukulu wodwala matenda osiyanasiyana osapatsirana, monga cholesterol yambiri, kuthamanga kwa magazi, ndi matenda a shuga.

Kotero, nazi njira zosavuta zokuthandizani kuchepetsa mafuta ndikudya zakudya zopatsa thanzi:

• Phatikizani zakudya zambiri zomwe zili ndi mafuta ochepa mwachibadwa - kutanthauza zipatso zatsopano, ndiwo zamasamba, nyemba, tirigu wonse, nyama yopanda mafuta ambiri, ndi mkaka wopanda mafuta ambiri - muzakudya za ana anu.
• Mukaphika, sankhani mafuta abwino osakhuta , monga mafuta a azitona ndi mafuta a canola, ndipo gwiritsani ntchito mafuta ochepa momwe mungathere.
• Phatikizani mapuloteni osiyanasiyana muzakudya zanu. Mwachitsanzo, nyama yopanda mafuta ambiri, nkhuku yopanda khungu, nsomba zokhala ndi Omega-3 yambiri (monga salimoni, mackerel, ndi tuna), komanso mapuloteni ochokera ku zomera monga lentils, nsawawa, nandolo, ndi nyemba zobiriwira, komanso mtedza monga soya, cashews, ndi mtedza ndi zosankha zabwino.
• Mukaphika nyama, nsomba, ndi nkhuku, gwiritsani ntchito njira monga kuwotcha, kuwotcha - pa rack, kapena kuwotcha m'malo mokazinga kwambiri. Njirazi zimachepetsa kuchuluka kwa ma calories potulutsa mafuta ochulukirapo. Kukazinga kumangowonjezera mafuta ambiri.
• Nthawi iliyonse ikatheka , konzani chakudya chamasana kusukulu, zokhwasula-khwasula, ndi zakudya zomwe mumatenga ndi banja lanu mukapita kunyumba. Mwanjira imeneyi, mutha kuwongolera kuchuluka kwa mafuta, shuga, ndi mchere womwe banja lanu limadya. Tangoganizirani momwe sangweji ya ndiwo zamasamba yopatsa thanzi yopangidwa ndi amayi anu ingakhalire yabwino kuposa keke yogulira m'sitolo yoti mwana wanu wamkazi atenge kusukulu.
• Chepetsani kudya kunja, makamaka m'malesitilanti odyera zakudya mwachangu, momwe mungathere.
• Ngati muyenera kudya kunja, thandizani ana anu kusankha zakudya zabwino. Mwachitsanzo, onetsetsani kuti mwaphatikiza saladi wobiriwira pa chakudya chawo ndipo pemphani kuti akupatseni kuvala kopanda mafuta ambiri. Ikani mpiru pa masangweji m'malo mwa mayonesi. Sankhani mbale zophikidwa, zokazinga, kapena zophikidwa ndi nthunzi m'malo mwa mbale zokazinga.

Uthenga wochokera m'nkhaniyi wokhudza kupita kunyumba

Pomaliza, njira yabwino komanso yosavuta yophunzitsira ana athu zakudya zabwino ndiMonga akuluakulu, tiyenera kukhala zitsanzo zabwino kwa iwo. Kuti mukhale ndi moyo wathanzi komanso wosangalala, khalani ndi chizolowezi chodya mwanzeru komanso mopatsa thanzi. Sankhani zakudya zosiyanasiyana, kuphatikizapo mafuta abwino, muzakudya zanu. Komanso, musaiwale kuchita masewera olimbitsa thupi nthawi zonse. Zinthu zosavuta izi ndi zomwe zimatitsogolera ku moyo wautali komanso wathanzi.

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