Patinonzwa izwi rekuti "mafuta" kana "mafuta," vazhinji vedu tinotya zvishoma, handiti? "Kudya mafuta hakuna kunaka, kunoita kuti munhu afute, uye kunowedzera cholesterol," ndizvo zvinouya mupfungwa dzedu. Asi unoziva, nyaya iyoyo haisi yechokwadi zvachose. Kutaura zvazviri, mafuta akakosha kuti miviri yedu ishande zvakanaka. Tinoda mafuta kuti ganda redu rirambe rakagwinya, tidzivirire nhengo dzedu, uye kuti endocrine system yedu ishande zvakanaka. Asi dambudziko nderekuti, haasi marudzi ese emafuta akanaka zvakaenzana.
Kune marudzi mana emafuta... Ndezvipi izvi?
Zvichitaurwa zviri nyore, kune marudzi mana makuru emafuta muzvikafu zvatinodya. Ngationei kuti mafuta acho chii.
- Mafuta asina mafuta akawanda
- Mafuta akawanda asina kuguta
- Mafuta akaguta
- Mafuta eTrans
Usavhunduke nemazita aya. Zviri nyore kwazvo. Pane musiyano mudiki muchimiro chemakemikari emhando idzi dzemafuta. Funga nezvazvo, mafuta akazara ndiwo akasimba patembiricha yemumba, akagochwa zvishoma. Semuenzaniso, zvinhu zvakaita sebhota, mafuta emafuta, nemafuta ekokonati. Kune rumwe rutivi , mafuta asina kuzara ndiwo rudzi rwemvura patembiricha yemumba. Zvinhu zvakaita semafuta emuorivhi nemafuta ecanola.
Marudzi maviri ekutanga eaya, kureva mafuta asina kuguta, anobatsira zvikuru miviri yedu. Asi marudzi maviri ekupedzisira, kureva mafuta akazara uye mafuta etrans, ndiwo atinoti "mafuta akaipa." Kudya mafuta akawandisa aya kunokuvadza hutano hwedu.
Sei tichifanira kutya mafuta akazara?
Chikonzero chikuru cheizvi ndechekuti mafuta akazara anowedzera huwandu hwe "cholesterol yakaipa" mumiviri yedu. Ungave wakambonzwa nezve cholesterol ye "LDL". Ndizvo zvazviri.
Kana huwandu hwecholesterol ye'LDL' hukawedzera mumuviri, pane chinhu chine njodzi zvikuru chinoitika. Iyi cholesterol yakaipa inochengetwa muchimiro che'plaque' pamadziro etsinga dzedu dzeropa, kunyanya tsinga dzinotakura ropa kuenda kumoyo. Yakafanana nengura inoumba mukati mepombi yemvura. Nekuda kwezviputi izvi, kufamba kweropa kunova kushoma zvishoma nezvishoma.
Fungidzira, chii chinoitika kana ropa rikagwamba mukati metsinga yeropa rovhara kuyerera kwaro? Mwoyo hauwani ropa raunoda. Ndipo panoitika kurwiswa kwemoyo .
Dzimwe nguva zvidimbu zveropa izvi zvinogona kutyoka zvofamba nemuropa, zvogara mutsinga diki yeropa muuropi. Apa ndipo panoitika zvirwere zvakaita sestroke .
Mafuta eTrans akanyanya kuipa. Haangowedzeri chete LDL (yakaipa) cholesterol, asiwo anoderedza HDL (yakanaka) cholesterol, iyo yakanaka kumuviri wedu. Ndokusaka nyika zhinji dzakapasisa mitemo yekubvisa mafuta etrans ekugadzira kubva muzvikafu.
Saka, vanachiremba vanokurudzira kuti pasi pe10% yemacalorie edu ezuva nezuva anobva mumafuta akazara. Zvakanaka kutsiva mafuta akazara nemafuta asina kukwana (akadai semafuta emuorivhi nenzungu) zvakanyanya sezvinobvira.
Zvikafu zvine mafuta akawandisa uye zvimwe zvinotsiva zvine hutano
Zvakanaka, saka ngatitarisei kuti ndezvipi zvekudya zvine mafuta akawandisa, ndezvipi zvekudya zvatinofanira kuderedza, uye ndezvipi zvimwe zvakanaka zvatinogona kusarudza panzvimbo pezvo. Ndakaisa izvi patafura kuti zvive nyore kunzwisisa.
| Dzivisa kana Kuganhurira Izvi | Sarudza Izvi Pane |
|---|---|
| Nyama dzine mafuta: Nhengo dzine mafuta dzenyama yemombe nenyama yenguruve. | Nyama dzisina mafuta akawanda: Cheka mafuta anoonekwa kubva munyama wobva wabika. |
| Ganda rehuku: Ganda rine mafuta akawanda muhuku. | Huku isina ganda: Bvisa ganda rose usati wabika. |
| Kirimu Inorema uye Butter: Kirimu ine mafuta akawanda uye butter yakagadzirwa nemukaka. | Mukaka Wakabviswa Mafuta Uye Mafuta emuorivhi: Shandisa mukaka wakabviswa mafuta panzvimbo pekirimu mukofi yako. Shandisa mafuta emuriwo akaita semafuta emuorivhi pakubika panzvimbo pebhota. |
| Masoseji nebhekoni: Izvi zvine mafuta akawanda akazara nemunyu. | Masoseji anogadzirwa nenyama yeturkey: Aya ane mafuta mashoma. Kana kuti, sarudza imwe nzira yakaita sehove. |
| Mhando dzechizi:Zvikuru chizi dzakapfava, dzine kirimu. | Chizi dzisina mafuta akawanda: Sarudza chizi dzisina mafuta akawanda dzakadai sechizi checottage. |
| Zvigadzirwa zvebhekari: Bota nemargarine zvinoshandiswa zvakanyanya muzvinhu zvakaita semapatati, maroro, uye mapastry. | Zvimwe zvekudya zvinovaka muviri zvine hutano: Kana uri kuzvibika kumba, shandisa bota shoma uye miriwo yakawanda. |
| Zvekudya zvakaputirwa: Machipisi embatatisi anotengwa muchitoro, zvinhu zvakakangwa zvakadzika zvakaita semapretzels. | Zvekudya zvakabikwa: Zvidimbu zvembatatisi zvakabikwa kumba muovheni. Kana kudya nzungu (dzisina kugochwa) dzakadai sechizi nemacashew. |
| Chikafu Chinokurumidza: Zvikafu zvakaita seFrench fries nepizza. | Sarudzo dzekugadzira pamba: Wedzera chizi chisina mafuta akawanda nemiriwo yakawanda mupizza yako yawakaita kumba. Bika mbatatisi muovheni woita semachipisi. |
| Aizi kirimu nemukaka: Izvi zvine mafuta akawanda, kirimu, uye shuga. | Yogati nemuchero: Kana uchida kudya ice cream, idya yogati nemuchero. Kana kusarudza ice cream isina mafuta akawanda kana sorbet. |
| Misosi inorema: Zvinhu zvakaita semayonnaise nemadressing ekirimu emumasaladhi. | Misosi iri nyore: Wedzera muto weremoni, mafuta emuorivhi mashoma, uye mhiripiri shoma musaladhi. Unogonawo kugadzira dressing inonaka uchishandisa yogati. |
Sezvamunoona kubva patafura iyi, hatifaniri kurega kudya zvachose. Chinhu chakakosha ndechekusarudza zvinhu zvine hungwaru. Nekubikira kumba pane kudya kunze, tinogona kudzora zvinoshandiswa. Kana muine mibvunzo kana zvinokunetsai nezvekudya kwenyu, taurai nachiremba wemhuri yenyu.Usambozeza. Anogona kukupa mazano akanakisisa ehutano hwako.
Mharidzo Yekuenda Nayo Kumba
- Haasi mafuta ese akaipa. Mafuta asina kuguta (mafuta emuorivhi, nzungu, hove) akakosha kumiviri yedu.
- Tinofanira kuderedza mafuta akazara uye mafuta etrans. Izvi zvinowanikwa mubhata, nyama ine mafuta, zvinhu zvakabikwa, uye chikafu chinokurumidza.
- Kudya mafuta akawandisa kunowedzera huwandu hwecholesterol yakaipa (LDL) muropa uye kunowedzera njodzi yekurohwa nemoyo nestroke.
- Nekubika chikafu kumba pane kutenga chikafu muchitoro, unogona kudzora huwandu hwemafuta aunodya.
- Kuchinja kudiki kunogona kuva nemigumisiro mikuru. Tanga nezvinhu zviri nyore zvakaita sekubvisa ganda renyama kana kushandisa mafuta emuorivhi panzvimbo pebhota.
- Kana uine zvinokunetsa nezvekudya kwako kana huwandu hwecholesterol mumuviri wako, iva nechokwadi chekubvunza chiremba wako.
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