Vazhinji vedu tinotya zvishoma patinonzwa izwi rekuti "mafuta" kana kuti "mafuta," handiti? Tinowanzonzwa zvinhu zvakaita sekuti, "Usadye chikafu chine mafuta, chinoita kuti ufute," uye "Chinokwidza cholesterol." Asi waiziva here kuti haasi marudzi ese emafuta anokanganisa miviri yedu? Kutaura zvazviri, mamwe marudzi emafuta akakosha kuti miviri yedu irambe iine hutano. Saka nhasi, ngatibvisei mafungiro asina kunaka nezvemafuta aya totaura nezvechokwadi.
Zvichitaurwa zviri nyore, mafuta chii?
Mafuta ndeimwe yezvinovaka muviri zvina zvikuru zvinodiwa nemiviri yedu. Zvimwe zvinovaka muviri ipuroteni, makabhohaidhiretsi, nemvura. Izvi tinozvidaidza kuti macronutrients.
Chinhu chikuru chine mafuta ndechekuti ane macalorie akawanda. Izvi zvinoreva kuti, kana tichienzanisa nezvimwe zvinovaka muviri, mafuta ane macalorie akawanda pagiramu imwe neimwe. Funga nezvazvo, gramu yeprotein kana carbohydrate ine macalorie mana chete. Asi gramu yemafuta ine macalorie mapfumbamwe. Izvi zvinopfuura kaviri.
Mafuta anoita sei mukati memiviri yedu?
Mafuta ane basa guru mumiviri yedu. Madziro esero rega rega mumuviri wedu akaumbwa nemafuta acids. Mafuta anobatsirawo kuchengeta nekutakura zvimwe zvinhu mumuviri wese.
Muenzaniso wakanaka ndewemavhitamini anonyungudika mumafuta. Pamwe wakambonzwa nezvemavhitamini A, D, E, uye K. Mafuta akakosha kuti miviri yedu ikwanise kunwa mavhitamini aya zvakanaka.
Pamusoro pezvo, mafuta anotibatsira kunzwa takaguta mushure mekudya, kana kuti "kuguta." Ndosaka kudya chikafu chine mafuta zvishoma kuchiita kuti tinzwe takaguta nekukurumidza.
Chinhu chakakosha ndechekuti mafuta atinodya kubva muchikafu haachengetwi zvakananga semafuta emuviri. Mafuta emuviri anongochengetwa chete kana tikadya macalorie akawanda (angave mafuta, mapuroteni, makabhohaidhiretsi) kupfuura ayo muviri wedu unoda pazuva.
Ndeapi marudzi makuru emafuta?
Tinowanzoisa mafuta muzvikamu zviviri: "mafuta akanaka" uye "mafuta akaipa." Asi chaizvoizvo zvakaoma kupfuura izvozvo. Mukuongorora kwesainzi, kune marudzi mana makuru emafuta muzvikafu zvatinodya.
| Rudzi rwemafuta | Zvinyorwa Zvakajairika |
|---|---|
| Mafuta Asina Kuzara | Mafuta emaAvocado neavocado, nzungu dzakadai semacashew nemafuta adzo, maorivhi nemafuta emuorivhi. |
| Mafuta Akawanda Asina Kuzara | Hove dzine mafuta akadai sesalmon, mackerel, sardines, soya, mbeu dzeflax, mbeu dzesunflower, walnuts. |
| Mafuta Akaguta | Mafuta ekokonati, mukaka wekokonati, mafuta emuchindwe, bota, chizi, mukaka wose, nyama tsvuku (nyama yemombe, nyama yenguruve), chokoreti. |
| Mafuta eTrans | Margarine yakagadzirwa zvechivanhu, zvigadzirwa zvebhekari, chikafu chinobikwa nekukurumidza (chakarambidzwa mune dzimwe nyika). |
Ngatitarisei mhando idzi zvakadzama.
1. Mafuta Asina Kuguta - "Mafuta Akanaka"
Aya ndiwo atinoti "mafuta akanaka." Ane mvura patembiricha yemumba. Anobatsira zvikuru pahutano hwemwoyo yedu. Kune mhando mbiri dzawo:
- Mafuta asina mafuta akawanda: Aya anobatsira kuderedza huwandu hwecholesterol yakaipa (LDL cholesterol) mumuviri wedu.
- Mafuta akawanda asina mafuta: Paaya , Omega-3 neOmega-6 fatty acids imhando mbiri dzinodiwa nemuviri wedu asi dzisingagone kugadzika dzoga. Saka, tinofanira kuawana kubva muchikafu. Omega-3 yakawanda mumafuta ehove uye inokosha zvikuru pakushanda kwehuropi uye hutano hwemwoyo.
2. Mafuta Akaguta - "Mafuta Anofanira Kuganhurirwa"
Aya mafuta akaoma kana tembiricha yemumba (semuenzaniso mafuta ekokonati, bhata). Kunyangwe tichiti aya "mafuta akaipa," haakuvadzi kana ari mashoma .
Zvisinei, kudya mafuta akawandisa hazvina kunaka. Nekuti kana ukadaro, huwandu hwecholesterol yakaipa (LDL) mumuviri huchawedzera, uye nekufamba kwenguva, njodzi yezvirwere zvemwoyo nekuvharika kwetsinga dzeropa inogona kuwedzera. Ndosaka vanachiremba vachikurudzira kudya izvi zvine mwero uye zvine mwero.
3. Mafuta Akachinja - "Mafuta Akaipa Zvikuru"
Iri ndiro rudzi rwemafuta rune njodzi zvikuru uye ratinofanira kudzivirira zvachose. Mafuta e-trans anogadzirwa nekugadzira anogadzirwa nekuwedzera hydrogen mumafuta emuriwo emvura kuti aite akasimba (hydrogenation). Anoshandiswa kuwedzera hupenyu hwechikafu uye kushandura kuravira.
Mafuta eTrans anowedzera huwandu hwecholesterol yakaipa (LDL) ukuwo achideredza huwandu hwecholesterol yakanaka (HDL). Izvi zvinowedzera zvikuru njodzi yechirwere chemwoyo. Nekuda kweizvi, nyika zhinji pasi rose dzakarambidza kuwedzerwa kwemafuta etrans ekugadzira muzvikafu.
Saka chikafu "chine mafuta mashoma" chakanaka here?
Uyu mubvunzo unobvunzwa nevanhu vazhinji. Paunoenda kuchitoro, kune mhando dzakawanda dzeyogati, mukaka, nemabhisikiti zvakanyorwa kuti "Zvine Mafuta Mashoma". Tinofunga kuti izvi zvine hutano hwakanaka. Asi handizvo zvinoitika nguva dzose.
Funga nezvazvo, kana ukaderedza mafuta muchikafu, chinowanzo rasikirwa nekuravira kwacho. Saka makambani ezvekudya anoitei? Kuti vadzorere kuravira kwacho kwakarasika, vanowedzera shuga, munyu, kana mamwe makabhohaidhiretsi. Saka ungave uchidya chimwe chinhu chaunofunga kuti chine mafuta mashoma, asi chinogona kunge chakawanda mushuga. Nekufamba kwenguva, izvi zvinogona kuwedzera njodzi yako yekubatwa nezvimwe zvirwere, zvakaita sechirwere cheshuga cherudzi rwechipiri.
Saka, zvakakosha kuverenga zvakanyorwa papepa rezvekudya usati watenga chero chinhu. Kunyangwe kana chine mafuta mashoma, tarisa kuti chine shuga nemakabhohaidhiretsi akawanda sei.
Unofungei nezvekudya zvine mafuta akawanda?
Kune mamwe maitiro ekudya, akadai sekudya kwe ketogenic, kunoderedza zvikuru makabhohaidhiretsi uye kunowedzera kudya mafuta nemapuroteni. Izvi zvinogona kubatsira kune mamwe mamiriro ehutano (semuenzaniso, pfari isingashande).
Zvisinei, rudzi urwu rwekudya kwakakosha haruna kukodzera munhu wese. Kune vamwe vanhu, kutevedzera kudya kwakadai kune mafuta akawanda kunogona kuwedzera mutoro pachiropa kana itsvo. Saka, usambofa wakatevera kudya kwakakosha kwakadaro usina kutaura nachiremba wako.
Kana uine mibvunzo nezvekudya uye zvinovaka muviri, uye uchinzwa kuvhiringidzika, zvakajairika. Chinhu chakanakisa chekuita ndechekuona chiremba wemhuri yako motaura nezvazvo. Iye anogona kukutungamira pane chirongwa chekudya chine hutano chakakunakira.
Mharidzo Yekuenda Nayo Kumba
- Haasi mafuta ese "akaipa." Mafuta "akanaka", akadai semafuta asina kuguta, akakosha kuti miviri yedu irambe iine hutano.
- Edza kuisa zvekudya zvine mafuta asina kuguta, zvakaita semaavocado, mafuta emuorivhi, nzungu dzakadai semacashew nemaarumondi, nehove dzine mafuta mukudya kwako.
- Deredza kudya mafuta akazara (mafuta ekokonati, bota, nyama tsvuku). Haufanire kuzvicheka zvachose, asi zvidye zvine mwero.
- Dzivisa zvekudya zvine mafuta ekugadzira (akabikwa, mamwe marudzi emargarine) zvakanyanya sezvinobvira. Aya ndiwo marudzi emafuta "akaipa".
- Usanyengerwa nechinyorwa che "Low-Fat". Zvakare, ziva huwandu hweshuga hurimo usati watenga.
- Iva nechokwadi chekubvunza chiremba wako usati waita chero shanduko huru pakudya kwako, kunyanya usati watevera kudya kune mafuta akawanda senge keto.
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