Mafuta abwino m'thupi lanu: Tiyeni tiphunzire zonse zokhudza Mafuta Osakhuta!

"Mafuta"... mafuta ... Tikamva mawu awa, nthawi zonse timaganiza kuti ndi chinthu choipa, sichoncho? Nthawi zambiri timamva zinthu monga "Musadye mafuta, si abwino kwa thupi", "Chepetsani kudya mafuta". Koma kodi mumadziwa kuti si mitundu yonse ya mafuta yomwe ndi yoipa? Ndipotu, palinso mafuta "abwino" omwe ndi ofunikira kuti thupi lathu likhale ndi moyo wathanzi. Lero, tikambirana za mafuta amtunduwu omwe ali ndi thanzi labwino komanso opindulitsa pamtima.

Choyamba tiyeni timvetse za mafuta.

Mwachidule, mafuta ndi michere yofunika kwambiri yomwe imapatsa matupi athu mphamvu. Gramu iliyonse ya mafuta yomwe timadya imakhala ndi ma calories asanu ndi anayi. Imathandizanso thupi kuyamwa mavitamini osungunuka mafuta monga mavitamini A , D, E, ndi K. Chifukwa chake, pang'ono, mafuta ndi gawo lofunikira pazakudya zabwino .

Pali mitundu inayi ikuluikulu ya mafuta. Mukayang'ana chizindikiro cha zakudya chomwe chili pa phukusi la chakudya lomwe mumagula kusitolo, mutha kuwona zambiri zokhudza mafutawa.

1. Mafuta okhuta

2. Mafuta osakhuta

3. Mafuta a Trans - Uwu ndi mtundu woyipa kwambiri wa mafuta womwe tiyenera kusamala nawo kwambiri . Amapezeka muzakudya zambiri zokonzedwa, zopakidwa m'mabokosi, mabisiketi, makeke, ndi zina zotero.

Tiyeni tsopano tiwone bwino mitundu ya mafuta yomwe imakambidwa kwambiri: mafuta okhuta ndi osakhuta.

Mitundu iwiri ya mafuta "abwino": Monounsaturated ndi Polyunsaturated.

Mafuta osakhuta, omwe timawatcha kuti "mafuta abwino," amagawidwa m'magulu awiri akuluakulu.

1. Mafuta Osakhuta (MUFA)

Iyi ndi nkhani yathu lero. Mtundu uwu wa mafuta ndi wothandiza kwambiri poletsa kuchuluka kwa mafuta m'thupi mwathu. Umachita zinthu ziwiri:

• Amachepetsa kuchuluka kwa cholesterol yoyipa ( LDL ).
• Imawonjezera kuchuluka kwa cholesterol yabwino ( HDL ).

Izi zili ngati kusesa ndi kuyeretsa msewu pochotsa dothi. Mafuta "abwino" awa amachepetsa kuchuluka kwa mafuta oipa m'mitsempha yathu yamagazi.

Ndi zakudya ziti zomwe zili ndi mafuta ambiri a monounsaturated?

• Peyala
• Mafuta a azitona
• Mafuta a canola
• Mtedza ndi mafuta a mtedza
• Mtedza monga amondi ndi ma cashew

2. Mafuta Osakhuta (PUFA)

Ichi ndi chimodzi mwa ziwalo za banja la mafuta "abwino". Monga mafuta osapsa, izi zimathandizanso kuchepetsa cholesterol yoyipa ndikukweza cholesterol yabwino. Mwina mwamvapo za Omega-3 ndi Omega-6 . Ndicho chifukwa chake mafuta awa ndi ofunika.

Ndi zakudya ziti zomwe zili ndi mafuta ambiri a polyunsaturated?

• Mafuta a masamba monga mpendadzuwa, sesame, soya, chimanga
• Nsomba za m'nyanja zamafuta monga salimoni, tuna, mackerel, ndi sardines
• Mbewu monga mbewu za fulakesi ndi mbewu za dzungu

Nchifukwa chiyani Mafuta Osakhuta Ndi Ofunika Kwambiri M'thupi Lathu?

Phindu lalikulu lowonjezera mafuta amtunduwu muzakudya zathu ndi kuchepetsa chiopsezo cha matenda monga matenda a mtima ndi sitiroko .

Kuphatikiza apo, mafuta osapsa omwe ali ndi monounsaturated amapatsanso thupi lathu michere yofunika monga vitamini E. Vitamini E ndi antioxidant yamphamvu. Izi zikutanthauza kuti imathandiza kupewa kuwonongeka kwa maselo a thupi, kuwasamalira, komanso kuthandiza kupanga maselo atsopano.

Taganizirani izi, ngakhale kuti mitundu yonse ya mafuta ili ndi ma calories ofanana, chofunika ndi momwe amakhudzira thanzi lathu. Chifukwa chake, pochepetsa mafuta okhuta monga batala, margarine, ndi nyama yamafuta, m'malo mwake powonjezera zakudya zokhala ndi mafuta osakhuta monga mafuta a azitona, ma avocado, ndi mtedza, mutha kupeza zabwino zambiri paumoyo.

Kodi mungatani kuti mukhale ndi thanzi labwino la mtima?

Ngati muwonjezera zizolowezi zazing'onozi pa moyo wanu, inunso mutha kukhala ndi mtima wabwino.

• Werengani zilembo za zakudya: Musanagule chilichonse kusitolo, khalani ndi chizolowezi chowerenga zilembo za zakudya. "Mafuta Onse" ndi chiwerengero cha mitundu yonse ya mafuta. Yang'anani pansi pake kuti muwone kuchuluka kwa 'Mafuta Okhuta'.
• Gwiritsani ntchito zinthu zina zochepa: Kusintha pang'ono pa zakudya zanu za tsiku ndi tsiku kungakupatseni zotsatira zabwino.
• Mukagula zinthu monga yogati ndi tchizi, sankhani mitundu yamafuta ochepa.
• M'malo mwa nkhuku yokhala ndi khungu, sankhani nyama kapena nsomba yokhala ndi khungu lochotsedwa.
• Onjezani ndiwo zamasamba ndi zitsamba zambiri muzakudya zanu.

Malingaliro a chakudya cham'mawa

M'malo mwa tchizi cha kirimu pa bagel yanu, idyani kapu ya oats. Onjezani supuni imodzi ya ufa wa flaxseed kuti muwonjezere Omega-3. Gwiritsani ntchito mkaka wopanda mafuta ambiri m'malo mwa kirimu wopaka mafuta ambiri mu khofi yanu.

Malingaliro a nkhomaliro

M'malo mowonjezera msuzi wonga mayonesi ku masangweji ndi masaladi anu, sakanizani avocado wokhwima . Izi zikupatsani kukoma kokoma komwe mukufuna komanso mafuta abwino osakhuta. M'malo mwa zidutswa za nyama yankhumba, onjezerani zidutswa za nkhuku zophikidwa ku masaladi anu.

Malingaliro a chakudya chamadzulo

Mukakazinga kapena kuphika nsomba, gwiritsani ntchito mafuta a azitona pang'ono m'malo mwa batala. M'malo mwa msuzi wopangidwa ndi kirimu, thirani mtedza wophwanyika monga amondi kapena mtedza pamwamba pa nsomba. Zimawonjezera kukoma kokoma komanso zimathandiza mtima wanu.