Ngatidzidzei zvakawanda nezvemafuta. Musazvidya moyo, ngatitaurei!

Patinonzwa shoko rekuti mafuta, dzimwe nguva tinotya zvishoma, handiti? Vamwe vanhu vanofunga kuti, 'Maiwe, mafuta haana kunaka kudya.' Asi waizviziva here kuti mafuta ndiwo muviri unokosha kumiviri yedu. Haasi mafuta ese akaipa, uye mamwe marudzi emafuta akakosha kuti miviri yedu ishande. Saka, nhasi tichabvisa mafungiro asiri iwo pamusoro pemafuta aya totaura nezvezvinhu chaizvo.

Mafuta anoitei kumuviri wedu?

Zvichitaurwa zviri nyore, mafuta ndeimwe yezvinovaka muviri zvikuru zvinopa simba kumiviri yedu. Zvimwe zvinovaka muviri ipuroteni, makabhohaidhiretsi, nemvura. Izvi tinozvidaidza kuti macronutrients .

Chimwe chezvinhu zvakasiyana nezvemafuta ndechekuti ane macalorie akawanda kana tichienzanisa nezvimwe zvinovaka muviri. Ingofungai, gramu imwe chete yemafuta ine macalorie mapfumbamwe. Asi gramu imwe chete yeprotein kana carbohydrate ine macalorie mana chete. Izvozvo zvinopfuura kaviri! Saka mafuta inzvimbo ine macalorie akawanda.

Mafuta rudzi rwe triglyceride muboka remakemikari `(Lipids)` . Muviri wedu unoda aya `(Lipids)` kana mafuta kuti uite mabasa akati wandei akakosha. Ingofunga, madziro emabhiriyoni emasero mumuviri wedu akaumbwa nemafuta. Zvakare, mafuta anobatsira kuchengeta nekutakura zvimwe zvinhu mumuviri. Semuenzaniso, mafuta akakosha kuti muviri utore mavhitamini anonyungudika mafuta akaita sevhitamini A, D, E, uye K. Mafuta anobatsira muviri wedu kushandisa mavhitamini aya nemazvo.

Chimwe chinhu ndechekuti mafuta anotibatsira kunzwa 'takaguta' patinodya. Izvi zvinonzi kuguta . Izvi zvinoreva kuti zvakakoshawo kudzora kudya kwedu zvakanyanya. Saka kana paine mafuta mashoma mukudya, tinonzwa takaguta nekukurumidza, saka tinodya zvishoma pane zvatinofanira kudya.

Asi heino nyaya, mafuta atinodya haachengetwi zvakananga semafuta emuviri, kureva kuti, semafuta . Izvi zvinoitika chete kana tikadya macalorie akawanda (angave anobva kumapuroteni, makabhohaidhiretsi, kana mafuta) kupfuura atinoda pazuva. Kureva kuti, kana tikadya macalorie akawanda kupfuura atinotsva kuti tiwane simba, muviri wedu unoachengeta semafuta uye unokura.

Saka ndeapi marudzi emafuta aripo?

Tinowanzoisa mafuta muzvikamu zviviri: 'akazara' uye 'asina kuzara'. Asi chaizvoizvo zvakaoma kupfuura izvozvo. Kutaura chokwadi, kune marudzi mana makuru emafuta atinowana kubva muchikafu:

• Mafuta asina mafuta akawanda
• Mafuta akawanda asina kuguta
• Mafuta akaguta
• Mafuta eTrans

Zvino ngatitarisei mhando imwe neimwe yemhando idzi zvakasiyana.

Chii chinonzi monounsaturated fats?

Izvi zvinonziwo monounsaturated fatty acids (MUFAs) . Tinonyanya kuwana izvi kubva ku:

• Kubva kuma avocado nemafuta e avocado
• Nzungu dzakasiyana-siyana nemafuta adzo (semuenzaniso nzungu, maarumondi, macashew)
• Kubva kumaorivhi nemafuta emuorivhi

Vanachiremba vanokurudzira kuti 20% kana pasi pemacalorie edu ezuva nezuva anofanirwa kubva mumafuta aya asina mafuta akawanda. Kana munhu mukuru achikurudzirwa kudya macalorie angangoita 2,000 pazuva, saka macalorie angangoita 400 anofanira kubva mumhando iyi.

Ngatidzidzeiwo nezvemafuta asina mafuta akawanda!

Izvi zvinonziwo polyunsaturated fatty acids (PUFAs) . Mamwe acho ma essential fatty acids . Izvi zvinoreva kuti miviri yedu haigone kurarama isina iwo, uye miviri yedu haigone kuagadzira. Saka, tinofanira kuawana kubva muzvikafu zvatinodya.

Mafuta anokosha e polyunsaturated acids ndeaya:

• Omega-3 : Murume anoda magiramu angangoita 1.6 pazuva, uye mukadzi anoda magiramu angangoita 1.1.
• Omega-6 : Murume anoda magiramu angangoita 17 pazuva, uye mukadzi anoda magiramu angangoita 12.

Kune mhando mbiri huru dzeomega-3 fatty acids, uye dzinobva kwakasiyana siyana:

• Omega-3s ine chain refu : Izvi zvinowanikwa zvakanyanya muhove dzine mafuta, dzakadai seherring, mackerel, salmon, sardines, trout, uye shellfish. Dzinowanikwawo mumukaka wemuzamu.
• Omega-3s dzemhando pfupi : Izvi zvinowanikwa zvakanyanya mumiriwo nezvirimwa. Zvinowanikwa mumiriwo yakasvibira senge sipinachi, mafuta ecanola, mbeu dzeflaxseed nemafuta eflaxseed, soya, walnuts nemafuta ewalnut.

Kune manyuko akawanda emafuta e-omega-6. Mimwe mienzaniso ndeiyi:

• Chibage nemafuta echibage
• Mazai
• Nyemba dzakadai sesoya nemafuta esoya
• Mbeu dzeSesame nemafuta esesame
• Mbeu dzezuva nemafuta ezuva
• Margarine yakapfava
• Utachiona hwegorosi

Mafuta akazara haana kunaka here?

Mafuta akaguta rudzi rwemafuta akaomarara patembiricha yemumba. Haakuvadzi kana ari mashoma . Vanachiremba vanokurudzira kuti pasi pe10% yemacalorie edu ezuva nezuva anobva mumafuta akaguta.

Asi tsvakiridzo yakaratidza kuti kudya mafuta akawandisa kunogona kukuvadza hutano hwako . Izvi zvinodaro nekuti zvinogona kuwedzera njodzi yako yekurwara nemwoyo, kana chirwere chemwoyo . Zvikuru sei, zvinofungidzirwa kuti izvi zvinokonzerwa nekuti zvinokwidza huwandu hwecholesterol yakaipa, kana kuti LDL cholesterol , mumiviri yedu. Ndosaka vanachiremba vachikurudzira zvakasimba kuti tideredze huwandu hwemafuta akazara atinodya uye kuti tinoadya kakawanda sei.

Zvikafu zvikuru zvine mafuta akawandisa ndeizvi:

• Mafuta emhuka (semuenzaniso mafuta enguruve, mafuta emombe)
• Cocoa butter nechokoreti (kunyanya chokoreti yemukaka)
• Mukaka wekokonati nemafuta ekokonati (kunyange zvazvo izvi zvine mafuta akazara, kune maonero akasiyana-siyana pamusoro pekushandisa zvine mwero)
• Zvekudya zvemukaka, kunyanya bota, kirimu, mukaka usina mafuta, uye mamwe machizi
• Mafuta emuchindwe
• Nyama tsvuku (nyama yemombe, gwayana, nyama yenguruve)

Mafuta eTrans - aya ndiwo ane njodzi huru!

Mafuta eTrans akafanana zvikuru nemafuta akazara. Musiyano chete musiyano mudiki muchimiro chemakemikari. Ose akasimba patembiricha yemumba, uye ese ari maviri anowedzera cholesterol yakaipa (LDL cholesterol). Asi mafuta etrans anoita chimwe chinhu chakatoipisisa - anoderedza cholesterol yakanaka (HDL cholesterol)! Iyi HDL cholesterol ndiyo mhando yakanaka yecholesterol inodzivirira moyo wedu.

Kune nzira mbiri dzinogona kushandiswa mafuta e trans:

• Zvisikwa zvechisikigo : Nyama tsvuku nezvigadzirwa zvemukaka zvinogona kunge zvine huwandu hushoma. Hushoma hunogadzirwawo kana mafuta emuriwo achipiswa kusvika pakupisa kwakanyanya (semuenzaniso, panguva yekukangwa zvakanyanya).
• Manyuko Ekugadzira : Mafuta eTrans anogadzirwa nemakemikari nekuisa mafuta emuriwo mumvura kune mamwe maitiro emakemikari, akadai sehydrogenation. Aya ndiwo anonyanya kukuvadza . Aimbowanikwa muzvikafu zvakawanda, zvekudya zvakaputirwa, uye mamwe marudzi emargarine.

Asi nhau dzakanaka ndedzekuti nyika zhinji pasi rose, seUnited States, dzarambidza kuwedzerwa kwemafuta ekugadzira etrans muchikafu. Chikonzero cheizvi injodzi dzehutano dzenguva refu dzekudya mafuta etrans. Kunewo humbowo hwekuti mafuta etrans anowedzera njodzi yekenza nezvimwe zvirwere.

Saka tinogona here kuisa mafuta muzvikamu zviviri seakanaka neakaipa?

Kutaura zvazviri, kana tichitaura nezvemafuta asiri mafuta etrans, zvakaoma kutaura kuti 'izvi zvakanaka, izvi zvakaipa.' Mafuta etrans akaipa nguva dzose, hapana mubvunzo nezvazvo!

Asi ngatitarisei zvimwe. Tsvagiridzo inoratidza kuti mafuta akazara, dzimwe nguva anonzi 'akaipa' (semuenzaniso, mukaka une mafuta akazara, chokoreti nhema, nyama isina munyu), kana ikadyiwa zvine mwero, hazvireve kuti inowedzera njodzi yechirwere chemwoyo.

Uyewo, kunyange zvazvo mafuta asina kuguta anonzi 'akanaka' (kureva mafuta asina kuguta uye asina kuguta) akanaka mumuviri, haana kunaka kana akadyiwa akawandisa. Zvakawandisa hazvina kunaka, kunyangwe nectar ine chepfu. Ndosaka vanachiremba vachiti tinofanira kungwarira huwandu hwemafuta asina kuguta atinowedzera mukudya kwedu.

Chikafu chine mafuta mashoma chinogara chakanaka here?

Kwete, hazviwanzoitika saizvozvo. Funga nezvazvo, kana ukaderedza mafuta muchikafu, chinochinja kuravira kwacho, kazhinji zvichiita kuti kuravira kwacho kuwedzere kuipa. Saka makambani ezvekudya anoitei? Vanowedzera shuga nemakabhohaidhiretsi akawanda kuzvikafu 'zvine mafuta mashoma' kuti vatsive kuravira ikoko. Asi nekufamba kwenguva, shuga iyi yakawedzerwa nemakabhohaidhiretsi zvinogona kuwedzera njodzi yekurwara nezvirwere zvakaita sechirwere cheshuga cheType 2 .

Saka, kuti tisabatwe nechimwe chinhu chakaipa nechimwe, tinofanira kuverenga zvakanaka zvakanyorwa papepa rezvekudya.Chenjerera zvakanyanya huwandu hwemakabhohaidhiretsi neshuga zvirimo. Usafunge kuti chimwe chinhu chakanaka nekuti chinoti "hachina mafuta" kana kuti "chine mafuta mashoma."

Kana muine mibvunzo nezveizvi, taurai neanopa rubatsiro rwenyu. Iye anogona kukupai rumwe ruzivo nenhungamiro. Vanogonawo kukutumirai kune mumwe munhu akaita seanodya zvekudya kana nyanzvi yezvekudya.

Pane chinhu chakadai sekudya zvine mafuta akawanda here?

Ehe, kune mamwe madhiri anonyanya kukoshesa mafuta nemapuroteni kupfuura makabhohaidhiretsi. Muenzaniso wekudya kweketogenic . Rudzi urwu rwekudya runogona kubatsira kune mamwe marwere, akadai sepfari isingarapike. Zvisinei, harina kukodzera munhu wese. Kune vamwe vanhu, kudya kweketo kunogona kuwedzera kuomesa chiropa kana itsvo. Saka, usambofa watanga kudya keto usina mazano echiremba.

Paunoenda kusupamaketi kunotenga chikafu, pane dzimwe nguva paunovhiringidzika usati watombotarisa zvinyorwa zvezvekudya. Zvakajairika kunzwa wakarasika uye kuvhiringidzika kuti mafuta aya akanaka here kana kuti akaipa. Hausi wega, vanhu vazhinji vakadaro.

Chiremba wemhuri yako anogona kukubatsira kuti uwane rumwe ruzivo nezveizvi. Kudzidza kuverenga zvinyorwa zvekudya uye kuona mhando dzakasiyana dzemafuta kunogona kuva danho rekutanga rakakosha. Kana wangoziva zvekutarisa, kusarudza nezvemafuta nezvimwe zvekudya hakuzove kwakaoma.

Saka, ishoko ripi ratinofanira kurangarira kubva munyaya iyi?

Zviri nyore kwazvo. Mafuta haasi muvengi wedu, ishamwari yedu! Asi nemamiriro ezvinhu.

• Haasi mafuta ese akaipa: Kune mafuta akakosha kumiviri yedu. Pasina iwo, hatigone kuva neutano hwakanaka.
• Dzivisa mafuta etrans chero zvodini: Aya ndiwo akaipa zvechokwadi. Dzivisa chikafu chine mafuta etrans ekugadzira zvakanyanya sezvinobvira.
• Deredza mafuta akazara: Deredza mafuta akazara, anowanikwa muzvinhu zvakaita senyama tsvuku, zvigadzirwa zvemukaka zvine mafuta akawanda, mafuta emuchindwe, uye mafuta ekokonati, zvishoma.
• Isa mafuta akanaka pakutanga: Wedzera mafuta asina kuguta (asina kuguta uye asina kuguta) anowanikwa mumaavocado, mafuta emuorivhi, nzungu (nzungu, cashews, almonds), mbeu dzeflax, uye hove dzine mafuta (senge salmon, sardines) mukudya kwako.
• Huwandu hunokosha: Kunyangwe iriyo mhando yepamusoro yemafuta, hazvina kunaka kuva nemafuta akawandisa. Chengetedza zvese zvakaenzana.
• Verenga mazita ekuti: Usanyengerwa nemashoko ekuti 'mafuta mashoma'. Tarisawo huwandu hweshuga nemakabhohaidhiretsi.
• Tsvaga mazano echiremba: Kana uine mibvunzo nezvemafuta kana kudya kunovaka muviri, usatya kubvunza chiremba wako.

Yeukai, kudya kwakaringana kwakakosha zvikuru kuti munhu ave nehupenyu hwakanaka. Mukudya kwakaringana ikoko, zvakakosha kuva nemafuta akakodzera, nehuwandu hwakakodzera! Saka ngatisarudzei nekuchenjera, tishamwaridzane nemafuta, uye tirambe tiine hutano hwakanaka!

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