Patinoenda kuchitoro, tinoona masherufu azere nemabhodhoro emafuta akasiyana-siyana, handiti? Rimwe zuva tinonzwa kuti kudya bota hakuna kunaka kumoyo. Rimwe zuva vanoti hazvina kuipa, asi pane kudaro kudya zvinhu zvakawandisa sechingwa nemupunga kune njodzi. Mushure mekunzwa nyaya idzi, musoro wako unofanira kunge wakavhiringidzika. "Haiwa Mwari wangu, mafuta api akanaka, tinofanira kudyei?" Unofanira kunge uchifunga. Saka nhasi, ngatitaurei nezveizvi, kureva chokwadi nezvemafuta nemafuta, zviri nyore uye zvine hushamwari.
Usazvidya mwoyo! Unofanira kutya mafuta akawandisa here?
Kwenguva yakareba, tese taifunga zvakafanana. Kureva kuti , mafuta akazara, anowanikwa muzvinhu zvakaita sebhata, chizi, nyama dzine mafuta, uye zvigadzirwa zvemukaka, ndiwo muvengi mukuru wemwoyo yedu. Paiva nechikonzero chekufunga kudaro. Nekuti mafuta aya akazara anowedzera huwandu hwe "cholesterol" yakaipa, kana kuti LDL cholesterol, muropa redu. Mazinga eLDL akakwira akabatana zvakananga nechirwere chemwoyo. Ndosaka vanachiremba vachitiudza kuti tidye zvishoma zveizvi.
Asi tsvakiridzo itsva inoratidza kuti pane rumwe rutivi rwenyaya iyi. Dambudziko harisi mafuta akazara chete. Fungidzira kudai waizorega kudya bota zvachose wotanga kudya zvinhu zvakaita semabhisikiti, makeke, chingwa, nemupunga muchena zvinonzi hazvina mafuta asi zvakazara neshuga nemakabhohaidhiretsi akacheneswa? Kutaura zvazviri, zvinogona kuwedzera njodzi yako yechirwere chemwoyo zvakanyanya.
Zvichitaurwa zviri nyore, kufunga kuti uri kuderedza mafuta asi uchidya shuga yakawanda nefurawa zvinokuvadza kupfuura kubatsira.
Saka izvi zvinoreva here kuti tinogona kudya bota nechizi zvakawanda sezvatinoda? Kwete, kwete zvachose. Masangano ezvehutano anotungamira pasi rose, seAmerican Heart Association, achiri kukurudzira kuti tisapfuure 7% yemacalorie edu ezuva nezuva kubva mumafuta akazara. Saka zvakakosha kuti tingwarire huwandu hwacho.
Ngatisarudzei mafuta ane hutano hwemwoyo, anobva mumiti
Vanachiremba vazhinji nenyanzvi dzezvekudya vanobvumirana kuti kuchenjera kutsiva mafuta akazara nemafuta asina kuzara . Semuenzaniso, zviri nani kushandisa mafuta emuorivhi kana mafuta ecanola panzvimbo pemafuta ebhata.
Zvisinei, kune maonero akasiyana pamusoro pekuti ndeapi mafuta ane hutano hwakanyanya. Ngatizvitarisei zvakadzama .
| Rudzi rweoiri | Rudzi rukuru rwemafuta | Chii chakakodzera? |
|---|---|---|
| Mafuta emuorivhi | Monounsaturated | Kudyiwa nemasaladhi, chingwa, kana kusaswa pamusoro pepasta, nezvimwewo. Hazvina kukodzera kupiswa zvakanyanya. |
| Mafuta eCanola | Polyunsaturated uye Omega-3 | Yekugocha nekubika (inopisa utsi). Haina hwema hwakasiyana saka haikanganisi mamwe manakiro. |
| Mafuta eSunflower | Polyunsaturated | Yekugocha nekubika (nzvimbo ine utsi hwakawanda). |
| Soya, mafuta echibage | Polyunsaturated | Zvekubika zvakasiyana-siyana. |
| Mafuta eSesame | Yakawanda uye isina chinhu | Kuwedzera kunaka uye kunhuhwirira mumabikirwo ekuAsia. Hazvina kukodzera pakupisa kwakanyanya. |
Chinhu chakanakisa chekuita kushandisa mafuta emuriwo akasiyana-siyana pane kushandisa mafuta emhando imwe chete. Anobatsira pahutano hwako pamwe nekuravira kwechikafu chako.
Usakanganwa nezve Omega-3 fatty acids!
Hapana mubvunzo nezvazvo. Omega-3s mafuta akakosha kumiviri yedu. Anodzivirira mwoyo yedu kubva mukumhanya kwemoyo kusingawanzoitiki. Anobatsirawo kuchengetedza kusimba kwetsinga dzeropa, zvichideredza njodzi yekurwara nemoyo uye sitiroko.
Nzira yekuwana Omega-3 sei?
- Hove dzine mafuta:Isa hove dzine mafuta akadai sesalmon, sardines, herring, mackerel, uye herring mukudya kwako kanenge kaviri pasvondo.
- Zvinobva pamiti: Mafuta eWalnuts, flaxseed, uye canola anewo omega-3s. Zvisinei, haana mhando imwechete ye omega-3 ine simba semafuta ehove.
- Mishonga Inowedzerwa: Kana uri kutora mishonga inowedzerwa omega-3, zvakakosha kuti utange wataura nachiremba wako wotsvaga mazano.
Mhosva chaiyo: Bvisa mafuta e trans zvachose
Hezvino zvatinofanira kubvisa zvachose mukudya kwedu: Artificial Trans Fat .
Izvi zvinowedzera cholesterol yakaipa (LDL) uye zvinoderedza cholesterol yakanaka (HDL). Hazvingogumiri ipapo chete, zvinokonzerawo kuzvimba mumuviri. Kuzvimba uku kunotungamira kuzvirwere zvisingaperi zvakaita sechirwere chemwoyo, sitiroko, uye chirwere cheshuga.
Nerombo rakanaka, mitemo yekunyora mazita ezvekudya pamwe nekurambidzwa kwemafuta ane trans munyika dzakawanda zvakaderedza zvakanyanya huwandu hweizvi muzvikafu. Zvisinei, zvinogona kuwanikwa mune zvimwe zvekudya zvakagadzirwa.
Funga nezvazvo, mabhisikiti, makeke, mapastry, mamwe marudzi emajarini aunotenga muchitoro... Verenga runyorwa rwezvinoshandiswa zveizvi. Kana zvichinzi "Mafuta ane Hydrogenated" kana kuti "Mafuta ane hydrogenated partially" , zvinoreva kuti ine mafuta e trans. Rega kudya zvekudya zvakadaro zvakanyanya sezvinobvira.
Dzimwe nguva, kunyangwe pasuru yacho ichiti "0g trans fat," mutemo unobvumidza huwandu hushoma kwazvo (husingasviki 0.5 gramu). Saka zvakanaka kutarisa runyorwa rwezvinhu zvinoshandiswa.
Ngativei nemaonero akakodzera pamusoro pemafuta.
Mafuta chikamu chakakosha chekudya kwakaringana. Kunyanya mafuta asina kuguta. Kunyangwe chikafu cheMediterranean, chinoonekwa sechimwe chezvikafu zvine hutano pasi rose, chinopa macalorie anopfuura 30% kubva mumafuta. Asi mafuta mazhinji acho anobva mumafuta emuorivhi, mamwe mafuta emuriwo, nehove.
Chinhu chinonyanya kukosha hakusi kungonyanya kutarisisa pane chimwe chinhu (mafuta kana makabhohaidhiretsi), asi kuchengetedza kudya kwakanaka.
Yeuka, kudya kwakaringana kunosanganisira miriwo yakasiyana-siyana ine mavara, michero, nyemba, zviyo, hove, nyama isina mafuta akawanda, nemafuta ane hutano ndiyo hwaro hwakanakisisa hwehupenyu hune hutano. Kana uine zvinokunetsa nezvekudya kwako, taura nachiremba wako nezvazvo.
Mharidzo Yekuenda Nayo Kumba
- Usatya marudzi ese emafuta. Chinokosha imhando yemafuta aunoda. Deredza mafuta akazara (bota, nyama) uye sarudza mafuta asina mafuta (mafuta emuorivhi, nzungu).
- Rega kudya mafuta ekugadzira e-trans zvachose. Dzivisa chikafu chine mavara e "hydrogenated oils" pamazita ezvekudya.
- Isa hove dzine mafuta akawanda muomega-3 (dzakadai sesadhini nemackerel) mukudya kwako kanenge kaviri pasvondo.
- Pane kuedza kuderedza mafuta, dzivisa kudya shuga yakawandisa nefurawa yakacheneswa (chingwa, mabhisikiti, zvinwiwa zvinotapira). Zvinogona kukuvadza zvakanyanya.
- Usanyanya kufunga nezvechikafu chimwe chete, asi nyanya kudya zvine mwero zvinosanganisira miriwo, michero, zviyo, uye mapuroteni ane hutano.
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