Kodi Mafuta Ndi Oipadi? Tiyeni Tidziwe Bwino Mafuta Abwino Ndi Oipa (Mafuta Ochokera Kuzakudya)

Ambiri aife timachita mantha pang'ono tikamva mawu oti " mafuta ," sichoncho? Zinthu monga "Ndidzanenepa," "Ndidzamanga cholesterol," ndi "Ndidzakhala ndi matenda a mtima" zimabwera m'maganizo mwanga. Kale, madokotala ankatiuza kuti tichepetse kapena kupewa mafuta. Koma tsopano, sayansi ya zamankhwala yapita patsogolo, ndipo tikudziwa kuti si mafuta onse omwe timadya omwe ndi oipa ku matupi athu. Ndipotu, pali mafuta "abwino" omwe angathandize kuwongolera kuchuluka kwa cholesterol yanu ndikukusungani wathanzi.

N’chifukwa chiyani mafuta ndi ofunikira m’thupi lathu?

Mwachidule, mafuta ndi michere yofunika kwambiri kuti matupi athu azigwira ntchito bwino. Tangoganizirani momwe mafuta amenewa amagwirira ntchito m'thupi lathu.

• Amapereka mphamvu: Mafuta ndi gwero lalikulu la mphamvu lomwe limapereka mphamvu zofunika kuti munthu agwire ntchito tsiku lonse.
• Kusunga kutentha kwa thupi: Mafuta amathandiza kuti kutentha kwa thupi lathu kukhale kokhazikika.
• Kumanga maselo: Selo lililonse m'thupi limapangidwa ndi nembanemba ya selo yomwe ili ndi mafuta.
• Amateteza ziwalo: Mafuta amagwira ntchito ngati chophimba choteteza ziwalo zofunika zamkati monga mtima ndi impso.
• Zimathandiza kuyamwa mavitamini: Mafuta ndi ofunikira kuti thupi lizitha kuyamwa mavitamini osungunuka mafuta monga mavitamini A , D, E, ndi K.
• Amapanga mahomoni : Mafuta ndi ofunikira popanga mahomoni omwe amalamulira ntchito zosiyanasiyana m'thupi.

Chofunika kwambiri ndi kuwonjezera mitundu yoyenera ya mafuta muzakudya zathu, mu kuchuluka koyenera . Mafuta osakhuta ndi mafuta 'abwino' omwe ndi abwino kwa thupi. Mafuta okhuta ndi osinthika ndi mafuta 'oyipa' omwe tiyenera kusamala nawo. Tiyeni tiwone izi padera tsopano.

Kodi mafuta okhuta ndi osakhuta ndi chiyani?

Kusiyana kwakukulu pakati pa mitundu iwiriyi ya mafuta ndi kapangidwe kake ka mankhwala. Koma tisalankhule za zinthu zovuta ngati zimenezi, tiyeni timvetse mosavuta.

• Mafuta okhuta : Nthawi zambiri amakhala olimba kutentha kwa chipinda. Taganizirani za mafuta a kokonati ndi batala. Amasanduka miyala kuzizira, sichoncho? Umu ndi momwe zilili.
• Mafuta osakhuta: Awa ndi amadzimadzi kutentha kwa chipinda. Zitsanzo ndi monga mafuta a azitona ndi mafuta a mpendadzuwa.

N’chifukwa chiyani tiyenera kuda nkhawa ndi mafuta okhuta?

Tikadya zakudya zambiri zokhala ndi mafuta ambiri, kuchuluka kwa "cholesterol yoyipa" ( LDL cholesterol ) kumatha kukwera. Cholesterol iyi ya LDL imayikidwa pamakoma a mitsempha yathu yamagazi , zomwe zimapangitsa kuti magazi azitsekeka. Izi zimawonjezera chiopsezo cha matenda akuluakulu monga matenda a mtima ndi sitiroko.

Komabe, pali malingaliro osiyanasiyana m'magulu azachipatala pankhani ya mafuta okhuta awa. Kafukufuku wina akuti palibe umboni wotsimikizira kuti amagwirizana mwachindunji ndi matenda a mtima. Komabe, mabungwe akuluakulu monga American Heart Association amalimbikitsa kuti musalandire zopatsa mphamvu zoposa 5%-6% za ma calories anu a tsiku ndi tsiku kuchokera ku mafuta okhuta. Chofunika kwambiri ndi zomwe mumadya m'malo mwa mafuta okhuta. Mwachitsanzo, kusintha mafuta okhuta ndi mafuta 'abwino' osakhuta kungachepetse chiopsezo chanu cha matenda a mtima.

Mafuta Osakhuta

Izi ndi zomwe timazitcha "mafuta abwino." Timazipeza makamaka kuchokera ku ndiwo zamasamba, mtedza, ndi nsomba. Chifukwa chakuti ndi zabwino kwa mtima ndi ziwalo zina za thupi, madokotala amalimbikitsa kuziwonjezera muzakudya zathu m'malo mwa mafuta oipa.

Mafuta osakhuta amagawidwa m'magulu awiri akuluakulu:

1. Mafuta osakhuta: Mafuta awa ndi amadzimadzi kutentha kwa chipinda, koma amauma akakhala mufiriji.

• Ndi zakudya ziti zomwe zili ndi izi?: Ma Avocado, mafuta a azitona, mafuta a canola, mafuta a mtedza, mtedza monga amondi, cashews, ndi hazelnuts.

2. Mafuta a polyunsaturated: Mafuta awa amakhalabe amadzimadzi kutentha kwa chipinda komanso mufiriji.

• Ndi zakudya ziti zomwe zili ndi izi?: Mbewu za fulakesi, mafuta a chimanga, mafuta a soya, mafuta a mpendadzuwa, mtedza, nsomba zamafuta monga salimoni, tuna, ndi mackerel.

Omega-3 ndi Omega-6: N’chifukwa chiyani zili zofunika kwambiri?

Kodi mudamvapo za Omega-3 ndi Omega-6? Izi zili m'gulu la mafuta a polyunsaturated omwe atchulidwa pamwambapa. Amatchedwanso "mafuta ofunikira" chifukwa matupi athu sangathe kupanga okha. Izi zikutanthauza kuti tiyenera kuwapeza kuchokera ku chakudya chathu.

Mafuta a Omega-3 Acids

Kafukufuku wasonyeza kuti izi zimachepetsa chiopsezo cha matenda a mtima. Zimabwera m'njira zitatu zazikulu: EPA, DHA (yomwe imapezeka kwambiri mu nsomba), ndi ALA (yomwe imapezeka m'zomera).

• Magwero abwino kwambiri: Kudya nsomba zamafuta monga salimoni, mackerel, ndi herring osachepera kawiri pa sabata kungakuthandizeni kupeza omega-3s yanu. Mbewu za fulakesi ndi mtedza zilinso ndi izi.

Mafuta a Omega-6 Acids

Izi zimapezeka mu ndiwo zamasamba zobiriwira, mtedza, ndi mafuta a masamba. Ngakhale kuti poyamba zinkaganiziridwa kuti ndi zoipa ku mtima, kafukufuku wamakono akusonyeza kuti zimathandizanso pa thanzi la mtima.

Mtundu wa mafuta oti mupewe: Mafuta a Trans

Uwu ndi mtundu woipa kwambiri komanso woopsa kwambiri wa mafuta. Ngakhale kuti amapezeka mwachilengedwe pang'ono mu nyama ndi mkaka, mafuta ambiri a trans omwe timadya amapangidwa m'mafakitale. Mafuta a masamba amadzimadzi amauma powonjezera hydrogen (hydrogenation). Izi zimathandiza kuti chakudya chisungidwe kwa nthawi yayitali, komanso zimachipatsa kukoma ndi mawonekedwe abwino.

Izi zitha kukhala zokoma, koma sizothandiza thupi lanu. Mafuta osapatsa thanzi awa amawonjezera kuchuluka kwa cholesterol yoyipa ya LDL ndikuchepetsa kuchuluka kwa cholesterol yabwino ya HDL. Izi zimawonjezera kwambiri chiopsezo cha matenda a mtima, sitiroko, ndi matenda a shuga amtundu wachiwiri .