Tiyeni tiphunzire bwino za mafuta. Izi ndizofunikira kwambiri pa thanzi la banja lanu!

Moni! Lero tikambirana za nkhani yomwe anthu ambiri saimvetsa bwino, ndipo ndi yofunika kwambiri pa thanzi la aliyense m'banja mwathu. Ndi "mafuta" kapena "mafuta" ('Mafuta'). Anthu ena amaganiza kuti akamanena kuti mafuta, amatanthauza kuti chilichonse ndi choipa, koma kodi ndi zoonadi? Tiyeni tidziwe bwino lomwe kuti izi ndi chiyani.

Kodi mafuta ndi chiyani? N’chifukwa chiyani timafunikira mafutawa?

Mwachidule, mafuta ndi michere yomwe imapezeka muzakudya zomwe timadya. Amagwira ntchito zambiri m'thupi lathu. Taganizirani izi, mafuta ndi ofunikira popanga maselo m'thupi lathu, kuti mitsempha yathu (makamaka ubongo wathu) igwire bwino ntchito, komanso kuti apange mahomoni enaake.

Si zokhazo, komanso matupi athu amagwiritsanso ntchito mafuta kuti apereke mphamvu. Ngati mafuta onse omwe timadya sagwiritsidwa ntchito kuti apeze mphamvu, ena onse amasungidwa m'thupi. Zili ngati thupi likuganiza pasadakhale. Limasunga kuti ligwiritsidwe ntchito nthawi ya kusowa kwa chakudya.

Choncho, mafuta ochulukirapo si abwino kwa thupi, koma mitundu ina ya mafuta ndi yabwino kwambiri kwa ife. Mafuta abwino awa ayenera kuphatikizidwa muzakudya zabwino.

Ndiye kodi mafuta ndi oipa bwanji?

Mafuta amawonjezera kukoma, fungo, ndi kapangidwe ka zakudya. Koma vuto ndilakuti mafuta amakhala ndi ma calories ambiri . Chifukwa chake, ngati tidya zakudya zamafuta ambiri, zingayambitse mavuto osiyanasiyana azaumoyo.

Makamaka kwa ana athu aang'ono ndi achinyamata, amapeza mafuta ambiri kuchokera ku chakudya chofulumira, chakudya chokazinga, ndi zokhwasula-khwasula. Komanso, mkaka wokhala ndi mafuta ambiri - monga mkaka wopanda mafuta, tchizi, kirimu, ndi batala - ndi nyama yokhala ndi mafuta ambiri - monga nyama yankhumba, hot dog, ndi nyama ya ng'ombe yopanda mafuta ambiri - zimathandizanso mafuta ambiri.

Taganizirani izi, nthawi zina zakudya zomwe timagula kusitolo zimakhala ndi mafuta ambiri kuposa zakudya zomwe timaphika kunyumba. Makamaka zakudya zokazinga mu mafuta ndipo zimakhala ndi mafuta ambiri. Komanso, nthawi zina zakudya zomwe timadya zimakhala ndi mafuta "obisika" muzinthu monga sosi za kirimu, sosi za tchizi, ndi sosi za batala, ndipo sitimaganizira nkomwe za izo.

N’chifukwa chiyani mitundu ina ya mafuta imanenedwa kuti ndi yathanzi?

Inde, ndi zoona. Si mafuta onse oipa. Mafuta abwino ndi gawo lofunika kwambiri pa zakudya zopatsa thanzi komanso zopatsa thanzi kwa ana ndi akulu omwe.

Makamaka ana amafunika kupeza mafuta abwino okwanira awa kuti akule bwino . Ali ana aang'ono, kutanthauza kuti, mpaka zaka ziwiri kapena zitatu, mafuta awa ndi ofunikira pakukula kwa ubongo wa ana .

Mafuta abwino awa samangopereka mphamvu ku thupi, komanso ali ndi maubwino ena ambiri:

• Mavitamini osungunuka ndi mafuta - mavitamini A, D, E, ndi K - amathandiza thupi kuyamwa bwino. Kuti mavitaminiwa azitha kuyamwa, chakudya chomwe timadya chiyenera kukhala ndi mafuta.
• Popanga mahomoni ena, mafuta amagwiritsidwa ntchito ngati chosakaniza chachikulu.
• Mafuta ndi ofunikira kwambiri pa thanzi la ubongo wathu.
• Mukadya, mumamva kukhuta, zomwe zimachepetsa kufunika kodya chakudya chochuluka mosafunikira.

Mafuta ndi gwero labwino la mphamvu, koma ndikofunikira kukumbukira kuti mafuta ali ndi ma calories owirikiza kawiri kuposa chakudya kapena mapuloteni ofanana.

Mwachitsanzo, gramu imodzi ya mafuta ili ndi ma calories 9, koma gramu imodzi ya chakudya kapena mapuloteni ili ndi ma calories 4. Choncho muyenera kusamala ndi kuchuluka kwa chakudya chomwe mumadya.

Ndi mitundu yanji ya mafuta yomwe ili mu chakudya?

Chabwino, tsopano tiyeni tiwone mitundu ya mafuta yomwe ili mu zakudya izi. Tikhoza makamaka kulankhula za mitundu itatu ya mafuta:

1. Mafuta osakhuta

Awa ndi mafuta otchedwa "abwino" . Nthawi zambiri amapezeka muzakudya zamasamba ndi nsomba. Amaonedwa kuti ndi abwino pa thanzi la mtima wathu. Mafuta osakhuta amagawidwanso m'magulu angapo:

• Mafuta osakhuta: Awa amapezeka mu ma avocado, peanut butter, mtedza monga amondi ndi pecans, mafuta a azitona, mafuta a peanut, ndi mafuta a canola.
• Mafuta a polyunsaturated: Awa amapezeka mu mafuta ambiri a masamba - mwachitsanzo, mafuta a chimanga ndi mafuta a soya.
• Mafuta a Omega-3: Awa ndi mtundu wa mafuta a polyunsaturated. Amapezeka kwambiri mu nsomba zamafuta monga salimoni ndi tuna, komanso walnuts ndi mbewu za fulakesi. Ndi abwino kwambiri m'thupi lathu!

2. Mafuta okhuta

Mafuta amenewa nthawi zambiri amapezeka mu nyama ndi zinthu zina za nyama. Mwachitsanzo, mu batala, mafuta okazinga, mafuta anyama, tchizi, ndi kirimu. Mafuta a kokonati alinso ndi mafuta ambiri okhuta.

Kudya mafuta okhuta kwambiri kungapangitse kuti mafuta oipa m'magazi azichuluka komanso kuonjezera chiopsezo cha matenda a mtima. Choncho ndi bwino kusamala mukadya mafuta amtunduwu.

3. Mafuta a Trans

Awa ndi mafuta "oyipa" . Ma margarine ena amamatira, zokhwasula-khwasula zogulidwa m'sitolo monga makeke ndi makeke, zakudya zophikidwa, ndi zakudya zina zokazinga zogulidwa m'sitolo zitha kukhala ndi mafuta osinthika.

Mafuta a trans amapangidwa mafuta a masamba akaphatikizidwa ndi haidrojeni. Mwachidule, iyi ndi njira yomwe maatomu a haidrojeni amawonjezeredwa ku mafuta a masamba kuti akhale olimba kutentha kwa chipinda.

Mafuta a trans amatha kuonjezera kuchuluka kwa cholesterol m'thupi ndikuwonjezera kwambiri chiopsezo cha matenda a mtima. Izi ndizoyipa kwambiri pa thanzi lathu.

Mwamwayi, makampani ambiri azakudya tsopano amafuna kuti mafuta a trans alembedwe pa zilembo zawo zazakudya. Kuphatikiza apo, makampani ambiri achotsa mafuta a trans pazinthu zawo. Ndicho chinthu chosangalatsa kwambiri!

Kodi mafuta amalembedwa bwanji pa zilembo za chakudya?

Mukagula phukusi la chakudya ku sitolo, khalani ndi chizolowezi choyang'ana chizindikiro cha `Nutrition Facts` kumbuyo. Chimafotokoza momveka bwino kuchuluka kwa mafuta onse, mafuta okhuta, ndi mafuta osinthika mu 'gawo' limodzi.

Koma pali chinthu china choti musamale nacho apa. N'zosavuta kudya zambiri kuposa "kukula kwa chakudya" komwe kuli pa chizindikirocho.

• Tangoganizirani, ngati mutagula paketi ya tchipisi cha chimanga, ngakhale kuti 'kukula kwa chakudya' kumati tchipisi 12, ndi angati a ife omwe timadya tchipisi 12 zenizeni? Nthawi zambiri, timadya kawiri kapena katatu kuchuluka kwa mafuta nthawi imodzi, sichoncho? Kenako kuchuluka kwa mafuta omwe amalowa m'thupi kumawonjezekanso moyenerera.

Pokamba za mafuta, mwina mwawonapo mawu monga "opanda mafuta," "mafuta ochepa," "mafuta ochepetsedwa," ndi "opepuka kapena otsika" pamaphukusi azakudya. Boma lili ndi malamulo omveka bwino okhudza kugwiritsa ntchito mawu awa. Malinga ndi lamulo:

• Zakudya zopanda mafuta: Mafuta osapitirira 0.5 g pa kutumikira kulikonse.
• Zakudya zopanda mafuta ambiri: Gawo limodzi liyenera kukhala ndi magalamu atatu a mafuta kapena kuchepera.
• Zakudya zopepuka (kapena zopepuka): Ziyenera kukhala ndi mafuta ochepa ndi 50% kuposa zakudya wamba, kapena ma calories ochepa ndi theka.
• Zakudya zokhala ndi mafuta ochepa: Zakudya ziyenera kukhala ndi mafuta ochepa ndi 25% kuposa zakudya wamba.

Koma apa pali chinthu china choti mukumbukire. Ngakhale kuti amanena kuti 'zopepuka' ndi 'mafuta ochepa', nthawi zina zakudya zimenezo zimakhala ndi shuga wambiri. Komanso, ngati chakudya choyambirira chinali ndi mafuta ambiri, mitundu iyi ya chakudya "chochepa" ikhoza kukhalabe ndi mafuta ambiri. Choncho yang'anani mosamala chizindikirocho.

Kodi ana amafunikira mafuta ochuluka bwanji?

Mafuta ndi cholesterol, monga tafotokozera kale, ndi michere iwiri yomwe imagwira ntchito yofunika kwambiri pakukula kwa ubongo wa ana. Chifukwa chake, mafuta athanzi ndi ofunikira kwambiri pakudya kwa mwana. Siziyenera kuchepetsedwa kwambiri kapena kuletsedwa kwathunthu.

Musachepetse mafuta muzakudya, makamaka kwa makanda osakwana chaka chimodzi. Ndikofunikira kuti akule mwachangu.

Kwa ana opitirira zaka ziwiri, ndi bwino kuyesa kusunga mafuta okhuta (monga mafuta a nyama, monga mafuta a kokonati) osapitirira 10% ya chakudya chonse chomwe amadya.

Ndiye kodi mumalamulira bwanji kuchuluka kwa mafuta kumeneku?

Kudya mafuta oyenera komanso kuchuluka kwa mafuta ndikofunikira kuti munthu akhale ndi moyo wathanzi. Koma zoona zake n'zakuti, ana ambiri masiku ano akudya mafuta ambiri kuposa momwe amafunikira. Zotsatira zake zazikulu ndi kunenepa kosafunikira.

Ana onenepa kwambiri ali pachiwopsezo chachikulu chotenga matenda oopsa monga cholesterol yambiri, kuthamanga kwa magazi, ndi matenda a shuga mtsogolo.

Nazi njira zosavuta zothandizira inu ndi banja lanu kukhala ndi zizolowezi zabwino zodyera:

• Idyani zakudya zambiri zomwe zili ndi mafuta ochepa mwachibadwa (masamba, zipatso, nyemba, tirigu wonse - monga mpunga wa chimanga, mphodza - nyama yopanda mafuta ambiri ndi nsomba, ndi mkaka wopanda mafuta ambiri).
• Mukamaphika , sankhani mafuta abwino osakhuta (monga mafuta a azitona ndi mafuta a canola) ndipo chepetsani kuchuluka kwa mafuta omwe mumagwiritsa ntchito momwe mungathere.
• Phatikizani mapuloteni osiyanasiyana muzakudya zanu - nyama ndi nkhuku zopanda khungu, nsomba ndi nsomba zokhala ndi omega-3 zambiri, komanso mapuloteni osadya nyama monga nsawawa, mphodza, nyemba zobiriwira, ndi soya nazonso ndizabwino.
• Mukaphika nyama, nsomba, ndi nkhuku, gwiritsani ntchito njira monga kuwotcha, kuwotcha, kapena kuwotcha. Njirazi siziwonjezera mafuta owonjezera, ndipo mafuta omwe ali kale muzakudya amatayika, zomwe zimachepetsa kuchuluka kwa ma calories. Kukazinga mumafuta kumangowonjezera mafuta ambiri.
• Konzani chakudya chamasana cha ana anu kusukulu, zokhwasula-khwasula, ndi zakudya zomwe mumatenga mukapita ndi banja lanu kunyumba. Mwanjira imeneyi, mudzakhala ndi ulamuliro wabwino pa kuchuluka kwa mafuta omwe banja lanu limadya.
• Chepetsani kudya kunja momwe mungathere, makamaka m'malesitilanti odyera zakudya zofulumira.
• Ngati muyenera kudya kunja nthawi yochepa, thandizani ana anu kusankha zakudya zabwino. Mwachitsanzo, onetsetsani kuti mwatenga saladi wobiriwira ndipo pemphani kuti akupatseni kuvala kopanda mafuta ambiri. Ikani mpiru pa sangweji yanu m'malo mwa mayonesi. Sankhani zakudya zophikidwa, zokazinga, kapena zophikidwa ndi nthunzi m'malo mwa zakudya zokazinga.

Chofunika kwambiri, inunso khalani chitsanzo chabwino. Imeneyo ndiyo njira yabwino yophunzitsira ana anu zakudya zabwino. Akakuonani mukudya zakudya zabwino, nawonso adzazolowera.

Kodi chinthu chofunika kwambiri chomwe tiyenera kuphunzira kuchokera mu nkhaniyi ndi chiyani? (Uthenga Wopita Nawo Kunyumba)

Chabwino, takambirana zambiri zokhudza kunenepa, sichoncho? Ndikuganiza kuti mwamvetsa bwino izi tsopano.

Mwachidule, si mafuta onse omwe ndi oipa. Mafuta ndi ofunikira m'thupi lathu, makamaka pakukula kwa ana ndi kugwira ntchito bwino kwa ubongo. Chofunika kwambiri ndi kuwonjezera mafuta oyenera muzakudya zathu muyeso woyenera .

• Mafuta osakhuta - Awa ndi mabwenzi athu apamtima, omwe amapezeka mu zinthu monga mapeyala, mtedza wosiyanasiyana (mtedza, amondi, cashews), mafuta a azitona, ndi nsomba zamafuta (nsomba ya salimoni, tuna). Phatikizani izi muzakudya zanu.
• Mafuta okhuta - Izi zimachokera ku zinthu monga mafuta a nyama, batala, tchizi, mkaka wonenepa kwambiri, ndi mafuta a kokonati, ndipo ziyenera kudyedwa pang'ono. Simuyenera kuwadula kwathunthu, koma samalani ndi kuchuluka kwake.
• Mafuta a Trans - Izi zimapezeka muzakudya zopakidwa m'matumba, zakudya zina zophikidwa, ndi zakudya zokazinga kwambiri, ndipo ziyenera kupewedwa momwe zingathere. Izi ndi zoyipa kwambiri.
• Mukagula phukusi la chakudya, khalani ndi chizolowezi chowerenga zomwe zili pa chizindikirocho. Mukatero mutha kudziwa zomwe mukudyadi.
• Idyani chakudya chophikidwa kunyumba nthawi iliyonse yomwe mungathe. Phikani pogwiritsa ntchito njira zopanda mafuta ambiri komanso zopatsa thanzi.
• Phunzitsani ana anu makhalidwe abwino odya kuyambira ali aang'ono. Mukachita chimodzimodzi, mwachibadwa adzazolowera.
• Kuti mukhale ndi moyo wathanzi komanso wosangalala, kudya zakudya zoyenera, kusankha mafuta abwino, komanso kuchita masewera olimbitsa thupi nthawi zonse n'kofunika kwambiri.

Ndikukhulupirira kuti mwamvetsa bwino nkhani iyi yokhudza mafuta. Ngati muli ndi mafunso ena okhudzana ndi nkhaniyi, musazengereze kufunsa dokotala wa banja lanu kapena katswiri wodziwa bwino zakudya. Khalani ndi thanzi labwino komanso osangalala nonse!

Mafuta, mafuta athanzi, mafuta osakhuta, mafuta okhuta, mafuta osinthika, zakudya za ana, zakudya zabwino