"Aa, musadya chikafu chine mafuta, zvinowedzera cholesterol!" "Kudya chikafu chine mafuta hakuna kunaka kumuviri!"... Tinogara tichinzwa zvinhu zvakadai, handiti? Kutaura zvazviri, vazhinji vedu tinotya izwi rekuti 'mafuta'. Chikonzero cheizvi ndechekuti masayendisiti akawana kuti mafuta anogona kukonzera zvirwere zvakasiyana-siyana, zvakaita sechirwere chemwoyo, kufuta, uye mamwe marudzi ekenza. Ndosaka zvitoro zvazara nemarudzi ese ezvekudya zvinonzi "zvisina mafuta". Asi chaizvoizvo ndezvekurega mafuta zvachose here? Kwete. Nyaya chaiyo ndeyekurega mafuta akaipa uye kudya mafuta akanaka, nehuwandu hwakakodzera, uye kudya zvine mwero .
Iyi haisi nyaya yezvakanaka kana zvakaipa, inyaya yekuenzanisa!
Zvichitaurwa zviri nyore, tinofanira kutaura zvakananga nezvemhando mbiri dzemafuta acids akakosha kumiviri yedu: Omega-3 fatty acids uye Omega-6 fatty acids .
Fungidzira vaviri ava vakaita sevana vari mukirasi. Omega-3 mwana akanaka anoshanda nesimba uye anobatsira kirasi. Omega-6 ane hunhu husina kunaka. Kunyangwe ari munhu asina hunhu, kirasi ichiri kuda mwana iyeye. Asi dambudziko nderekuti kirasi yakazara nevana vane hunhu husina kunaka pane vana vakanaka. Ipapo chiyero mukirasi chinorasika uye matambudziko anomuka. Ndizvo zvazviri.
Masayendisiti akawana kuti kudya kwakapfuma mu omega-3s kunogona kudzivirira zvirwere zvakaita sechirwere chemwoyo, chirwere cheshuga, uye kufuta , uye kuderedza marwadzo anokonzerwa nekurwadziwa kwemajoini senge arthritis .
Kune rumwe rutivi, chirwere chemwoyo chinowanzoonekwa pakati pevanhu vanodya chikafu chine omega-3 shoma asi chine omega-6 yakawanda (inova ndiyo nzira yekudya munyika zhinji dzekuMadokero).
"Izvi hazvirevi kuti omega-6 haina kunaka kwatiri. Dambudziko nderekuti chiyero chehuwandu huviri hwatiri kudya hachina kukwana zvachose."
Mamiriro edu ezvinhu anoenzaniswa sei nedzimwe nyika pasi rose?
Ngatitarisei pasi rose. Avhareji yehuwandu hweomega-6 neomega-3 mukudya kweJapan, Europe, neMediterranean inenge 2:1 . Izvi zvinoreva kuti pazvikamu zviviri zveomega-6, uri kudya chikamu chimwe chete cheomega-3. Ichi chiyero chine hutano.
Asi munyika yakaita seAmerica, chiyero ichi chakakwira kusvika 20:1 ! Izvi zvinoreva kuti zvikamu makumi maviri zveomega-6 pachikamu chimwe nechimwe cheomega-3! Iyi inyaya isina kunaka. Ndosaka zvirwere zvisingatapuriranwe zvakaita sechirwere chemwoyo, kufuta, uye chirwere cheshuga zvapararira munyika idzodzo.
Sekureva kwenyanzvi, chiyero ichi chinodarika 4:1 chinokuvadza hutano.
Ngatifungei nezvedu. Patinodya chikafu chedu chetsika, tinowana Omega-3 yakawanda kubva muzvinhu zvakaita sehove, miriwo yemashizha akasvibira inodyiwa nemupunga, uye sambol. Asi nhasi, kudya kwedu kuri kuwedzera zvishoma nezvishoma. 'Zvikafu zvakagadzirwa', chikafu chinokurumidza, chikafu chakakangwa mumafuta emiriwo asina kunaka.Zvave chikamu chehupenyu hwedu. Zvine omega-6 yakawanda. Saka, tiri kutambura nekusawirirana uku kune njodzi tisingazive.
Zvakanaka, saka unoita sei chiyero ichi?
Izvi hazvina kuoma sezvaungafunga. Zviri nyore kwazvo kuita. Idya chikafu chine omega-6 shoma uye chikafu chine omega-3 yakawanda. Ngatione izvi zvakajeka mutafura.
| Zvinhu zvekudya zvakawanda (zvakapfuma mu omega-3) | Zvinhu zvekuderedza kana kurega (zvakapfuma mu omega-6) |
|---|---|
| Hove dzine mafuta: Salmon, mackerel, herring, sardines, pamwe chete nehove dzakadai sesardines neherring munyika medu. | Zvikafu zvakakangwa mumafuta emuriwo akadai semafuta echibage, mafuta ezuva, uye mafuta esoya. |
| Muriwo wemashizha akasvibira: Chero rudzi rwemuriwo wemashizha wakaita sespinachi, gotukola, bok choy, bok choy (kunyanya mallum, sambola) | Zvekudya zvakagadziriswa: masoseji, nyama dzenyama, manoodles akaputirwa, mabhisikiti, makeke. |
| Nzungu dzimwe: mbeu dzeflakisi, mbeu dzechia, walnuts. | Mamwe marudzi emajarini nemasalad dressing anowanikwa pamusika. |
| Kubika: Shandisa mafuta e canola kana mafuta emuorivhi. | Kuvimba zvakanyanya nenyama (kunyanya nyama tsvuku) nezviyo (izvi zvinodiwa, asi zvine mwero). |
Izvi hazvigoneke here kuitwa nekuwedzera zvekudya?
"Kana usingade kudya hove, hazvina kunaka here kutora mishonga yekuwedzera mafuta ehove?" ungave uchishamisika. Ehe, ndiyo imwe sarudzo. Ongororo dzichangobva kuitwa dzakaratidza kuti mishonga yekuwedzera mafuta ehove inogona kutorwa zvakachengeteka muhuwandu hunosvika magiramu masere pazuva.
Asi, pane chimwe chinhu chakakosha chatinofanira kurangarira tose pano.
Nguva dzose zvakanaka uye zvakachengeteka kuwana zvinovaka muviri izvi kubva muzvikafu zvechisikigo pane kuwana zvinovaka muviri.
Semuenzaniso, maounces mana esalmon (anenge akakura sehove yepakati nepakati) ane magiramu ari pakati pe2.3 ne3.6 eomega-3s. Vanachiremba vanoti kuwana magiramu maviri eomega-3s pazuva kunogona kukupa mabhenefiti ekudzivirira ataurwa pamusoro apa. Saka, unofanira kuedza kuwana zvinhu izvi kubva muzvikafu zvechisikigo pese pazvinogoneka. Kana nekuda kwechimwe chikonzero usingakwanise kuita izvozvo, unogona kubvunza chiremba wako (chiremba) wotsvaga imwe supplement yakakodzera.
Zvimwe zvakanakira zveOmega-3
Omega-3 fatty acids inokosha kuhurongwa hwedu hwepakati hwetsinga .
Mune imwe ongororo, zvakaonekwa kuti tsinga dzevana vanoberekwa naamai vaidya chikafu chakapfuma muomega-3 panguva yekuzvitakura dzakakura zviri nani. Izvi zvinoratidza kukosha kweomega-3 pakukura kwakanaka kweuropi netsinga dzemwana asati aberekwa. Ndosaka vanachiremba vachikurudzira kuti vakadzi vane pamuviri, kunyanya, vadye hove dzine mafuta katatu pasvondo . Kana uine pamuviri, iva nechokwadi chekutaura nachiremba wako nezvazvo.
Pamusoro pezvo, tsvakiridzo iri kuenderera mberi pari zvino yekuona kana omega-3s ichigona kudzivirira kurasikirwa nendangariro nekuda kwekukwegura uye zvirwere zvetsinga zvakaita sechirwere cheAlzheimer .
Mharidzo Yekuenda Nayo Kumba
- Usatya zvese zvinotaura 'mafuta'. Chinokosha ndechekuchengetedza chiyero pakati pemhando mbiri dzemafuta: omega-3 neomega-6.
- Wedzera zvimwe zvekudya zvine omega-3 (hove dzine mafuta, miriwo yemashizha matema, mhodzi dzeflakisi) mukudya kwako.
- Deredza zvekudya zvine omega-6 yakawanda (zvikafu zvakagadzirwa nemafuta akachipa, zvikakangwa nemafuta akachipa) zvakanyanya sezvinobvira.
- Zvekudya zvechisikigo ndizvo zvakanakisa nguva dzose pane zvekudya zvinovaka muviri.
- Kana uri amai vane pamuviri , iva nechokwadi chekutaura nachiremba wako nezvekutora omega-3 kuti uve nehutano hwakanaka newemwana wako.
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