Mukapaka batala pa buledi wanu kapena kuyesa kudya tchizi, kodi simunamvepo akudzudzulidwa ndi banja lanu, "O, kudya zimenezo kudzawonjezera cholesterol yanu ndikuyambitsa matenda a mtima ?" Nkhani yomwe tonse takhala tikumva kwa nthawi yayitali ndi yakuti mafuta a nyama awa, kutanthauza mafuta okhuta, si abwino kwa mtima. Nthawi zonse timauzidwa kuti mafuta awa, omwe amachokera ku zinthu monga nyama, tchizi, mkaka, ndi batala, amathandizira ku matenda a mtima. M'malo mwake, taphunziranso kudya "mafuta abwino" monga mtedza, nsomba, ndi mafuta a masamba. Koma kodi nkhaniyi ndi yoona? Tiyeni tidziwe bwino za izi lero.
Kafukufuku watsopano akufotokoza nkhani yosiyana
Kafukufuku waposachedwapa wasintha pang'ono chikhulupiriro chakalechi. Taganizirani izi: Kuwunika kwakukulu kwa maphunziro 72 kunapeza kuti palibe kugwirizana kwachindunji pakati pa kudya mafuta okhuta ndi matenda a mtima . Sikuti kokha, kunapezanso kuti mafuta osakhuta , omwe amapezeka mu zinthu monga mafuta a azitona ndi ma avocado, sapereka chitetezo chokwanira ku matenda a mtima monga momwe ankaganizira kale.
Ino si nthawi yoyamba kuti nkhani ngati iyi inenedwe. Kafukufuku wofanana ndi amene adachitika zaka zingapo zapitazo sanapeze mgwirizano pakati pa mafuta okhuta ndi matenda a mtima.
Koma sitingathe kufika pa mfundo yomaliza kuchokera ku maphunzirowa okha. Mabungwe otsogola padziko lonse lapansi azaumoyo, mwachitsanzo, American Heart Association, amanenabe kuti kudya mafuta ambiri okhuta kumawonjezera chiopsezo cha matenda a mtima. Sanasinthe malangizo awo. Chifukwa chake pali mbali ziwiri za nkhaniyi.
Ndiye tiyenera kuchita chiyani? Kodi tiyenera kudya bwanji?
Mpaka sayansi itapeza yankho lenileni la funsoli, kodi tiyenera kuchita chiyani?
Musangoyang'ana kafukufuku watsopanoyu nthawi yomweyo n’kuyamba kuimba mlandu zinthu monga nyama yankhumba, batala, ndi tchizi. Chofunika ndikuganiza mwanzeru za mitundu ya mafuta omwe timadya.
Lingaliro lofunika apa ndi "kulowa m'malo." Monga momwe akatswiri azakudya amanenera, "Ngati muchotsa mafuta okhuta muzakudya zanu ndikuyika mafuta ochulukirapo , mumapeza phindu lomveka bwino pochepetsa chiopsezo chanu cha matenda a mtima."
Tsopano, mitundu iyi ya mafuta ikhoza kukusokonezani pang'ono. Tiyeni tisunge zinthu mophweka.
| Mtundu wa Mafuta | Kodi zimachokera kuti? (Magwero) | Chochita chiyani? (Chochita chiyani?) |
|---|---|---|
| Mafuta Okhuta | Nyama yofiira, batala, tchizi, mkaka wonse, mafuta a kokonati, mafuta a kanjedza. | Simuyenera kusiya kwathunthu, koma chepetsani. |
| Mafuta Osakhuta Monounsaturated | Mafuta a azitona, avocado, mtedza, amondi, ndi cashews. | Chisankho chabwino. Onjezani ku chakudya. |
| Mafuta Osakhuta | Nsomba zamafuta monga salimoni, mackerel, sardine, ndi hering'i. Mafuta a soya, chimanga, ndi canola. Mtedza, mbewu za fulakesi. | Zabwino kwambiri pa thanzi la mtima. Ndi bwino kusintha mafuta okhuta ndi awa. |
Mwachidule, ngati muchepetsa batala wanu ndikuwonjezera mafuta a azitona, chidutswa cha nsomba pa chakudya chanu, kapena mtedza pang'ono pa saladi yanu, zingathandize kwambiri thanzi la mtima wanu. Mafuta a polyunsaturated ndi omega-3s omwe tonse tidamvapo ndipoNdi ya mafuta acid otchedwa Omega-6.
Yankho labwino kwambiri: chitsanzo cha 'Zakudya Zonse'
Njira yabwino yopewera matenda a mtima ndikudya zakudya zambiri zopanda mafuta, zomwe sizinakonzedwe momwe zingathere.
Kodi zimenezi zikutanthauza chiyani? Zimatanthauza kudya chakudya chachilengedwe chochuluka momwe zingathere m'malo mwa zakudya zopakidwa m'matumba, zophikidwa m'zitini, komanso zokonzedwa.
- Nsomba zatsopano
- Nyemba monga nyemba, nandolo, ndi lentils
- Zipatso ndi ndiwo zamasamba zatsopano
- Mpunga wa bulauni
- Mtedza monga mtedza, ma cashew, ndi walnuts
- Mtedza monga mbewu za dzungu ndi mbewu za mpendadzuwa
- Mafuta a masamba ndi mafuta a azitona
- Zinthu monga yogati, mkaka wopanda mafuta ambiri, ndi nyama ndi tchizi zingapo zosankhidwa bwino
Chitsanzo chabwino cha izi ndi zakudya za ku Mediterranean , zomwe zimakhala ndi mafuta pafupifupi 45% muzakudya zawo, koma zimachokera kuzinthu zabwino monga mafuta a azitona, nsomba, ndi mtedza.
Pomaliza, kumbukirani kuti kudya si chinthu chokhacho chomwe chingayambitse matenda a mtima. Majini anu ndi zizolowezi zanu za moyo (monga kusuta fodya, kusachita masewera olimbitsa thupi, komanso kupsinjika maganizo kwambiri) nazonso zimakhudza kwambiri.
Ngati muli ndi mafunso kapena nkhawa zokhudzana ndi zakudya zanu kapena chiopsezo chanu cha matenda a mtima, chinthu chabwino kwambiri choti muchite ndikulankhula ndi dokotala wa banja lanu. Iye angakupatseni upangiri wabwino kwambiri kutengera thanzi lanu.
Uthenga Wopita Nawo Kunyumba
- Lingaliro lakuti mafuta okhuta (batala, tchizi, nyama) ndi oipa kwambiri tsopano likukayikiridwa. Koma sizikutanthauza kuti ndi bwino kudya mafuta ambiri. Ndikofunikira kuwongolera kuchuluka kwake .
- Chofunika kwambiri ndikusinthaKusintha mafuta okhuta ndi mafuta a polyunsaturated - omwe amapezeka mu nsomba zamafuta, mtedza, ndi mafuta a masamba - kungachepetse chiopsezo cha matenda a mtima.
- Pewani zakudya zopangidwa kale momwe mungathere ndipo idyani zakudya zonse . Mpunga wofiirira, ndiwo zamasamba, zipatso, nyemba, nsomba, ndi mtedza ndi zitsanzo zabwino.
- Sikuti zakudya zokha ndi zomwe zimakhudza matenda a mtima. Moyo wanu, kuchita masewera olimbitsa thupi, kupewa kusuta fodya , komanso kuthana ndi nkhawa ndizofunikira kwambiri.
- Ngati muli ndi kukayikira kulikonse pa thanzi lanu, pewani kukayikira. Funsani upangiri woyenera kwa dokotala wanu.
Mafuta Okhuta, Mafuta Okhuta, Thanzi la Mtima, Cholesterol, Matenda a Mtima, Kudya Moyenera, Mafuta Osakhuta Ambiri
💬 Comments (0)
Palibe ndemanga zomwe zatumizidwa pano. Onjezani ndemanga yanu pano koyamba.
Onjezani ndemanga yanu