Vazhinji vedu tinotya zvishoma patinonzwa izwi rekuti "mafuta," handiti? Kunyanya patinofunga nezve cholesterol, tinoedza kuderedza huwandu hwezvikafu zvine mafuta zvatinodya zvakanyanya sezvinobvira. Asi waizviziva here kuti haasi marudzi ese emafuta anokuvadza muviri? Kutaura zvazviri, kunewo "mafuta akanaka" akakosha kumuviri wedu, kunyanya pahutano hwemwoyo. Chimwe chezvikafu zvine mafuta akanaka kwazvo i "hove dzine mafuta."
Sei hove iyi ine mafuta ichibatsira mwoyo?
Zvichitaurwa zviri nyore, chikonzero chikuru cheizvi ndechekuti mhando idzi dzehove dzine chikafu chinonzi Omega-3 fatty acids . Aya ndiwo "mafuta akanaka" atakambotaura. Kusiyana nemafuta asina hutano anowanikwa munyama, aya maOmega-3 anokosha zvikuru kumiviri yedu.
Saka maomega-3 aya anobatsira sei miviri yedu?
- Inoderedza maTriglycerides: MaTriglycerides rudzi rwemafuta anokuvadza muropa redu. Kuwedzera kweaya ndiwo anonyanya kukonzera chirwere chemwoyo. Omega-3 inogona kuderedza zvakanyanya huwandu hwematriglycerides aya.
- Inoderedza mafuta ari mutsinga dzeropa : Mafuta ari mutsinga dzeropa, zvichiita "maplaque," zvinogona kukonzera chirwere chemwoyo. Omega-3s inobatsira kuderedza kumhanya kwemaitiro emaplaque aya.
- Inoderedza kuzvimba mumuviri: Omega-3s ine simba rekudzorawo zvirwere zvidiki mumuviri zvinokonzera zvirwere zvakasiyana-siyana.
Saka, zvakakosha zvikuru kuti chero ani zvake ane hanya nemoyo wake aise hove dzine mafuta mukudya kwake.
Uchapupu hwesainzi hupi hweizvi?
Izvi hazvisi zvehumbowo hwekare chete. Tsvakurudzo yakawanda yakaitwa mumakore apfuura kuti iongorore mabhenefiti ehove dzine mafuta. Semuenzaniso, imwe ongororo yakakosha yezvidzidzo zvakati wandei yakawana kuti kutora omega-3s kubva mumafuta ehove zuva nezuva kunogona kuderedza huwandu hwe triglyceride nepakati pe25% ne30%.
Uchapupu uhwu hwakasimba zvekuti kunyange masangano ane mukurumbira pasi rose akaita seUS FDA (Food and Drug Administration) akabvumidza zviri pamutemo omega-3 fatty acids (kunyanya EPA neDHA ) senzira yekuderedza njodzi yechirwere chemwoyo. Vakabvumirawo zvigadzirwa zvekudya zvine chikafu ichi kuti zvitaure kuti "zvinogona kubatsira kuderedza njodzi yechirwere chemwoyo."
Saka ndedzipi hove idzi dzine mafuta dzakanaka kudyiwa?
Kazhinji, idzi ihove dzemumvura inotonhora. MuSri Lanka, tinogona kuwana dzimwe dzehove idzi zviri nyore. Tafura iri pazasi inoratidza mhando dzehove dzinokurudzirwa.
| Rudzi rwehove | Kukosha kwedu muSri Lanka |
|---|---|
| Sarimoni | Yakapfuma mu omega-3. Inogona kutengwa muzvitoro zvikuru. Inodhura zvishoma. |
| Tuna / Tuna | Inowanikwa zviri nyore sehove nyowani kana dzemumagaba, inzvimbo yakanaka kwazvo ye omega-3. |
| Masadhini | Yakachipa, inowanikwa zvakanyanya muSri Lanka. Yakapfuma mu omega-3. Masadhini emumagaba isarudzo yakanakawo. |
| Mackerel / Kumbalawa | Imwe mhando yehove ine hutano inowanikwa muSri Lanka. |
| Trout | Inonaka sesalmon. Kunyangwe isingawanzoitiki muSri Lanka, dzimwe nguva inogona kuwanikwa. |
| Herring | Kunyangwe ichiine hutano, haisi mhando yehove inowanikwa muSri Lanka. |
Mabikiro aunoita hove akakoshawo zvikuru!
Hazvina mhosva kuti unodya hove ipi, kana ukaibika nenzira isiriyo, unogona kurasikirwa nezvakanaka zvese. Mabhenefiti ese ehutano ehove anorasika kana ukaigocha zvakanyanya.
"Magadzirirwo aunoita chero chezvikafu izvi ane chekuita zvikuru nehuwandu hwecholesterol muropa rako. Nguva dzose zvakanaka kugocha, kudira munyu, kana kubika chikafu ichi." - Keecha Harris, nyanzvi yezvekudya.
Ngationei kuti ndedzipi nzira dzakanaka nedzakaipa.
| Nzira Dzine Hutano | Nzira Dzisina Hutano |
|---|---|
| ✔️ Kupisa nemhepo | ❌ Kukangwa Zvakadzika |
| ✔️ Kugocha | ❌ Kukangwa mupoto nemafuta akawanda |
| ✔️ Kubika | |
| ✔️ Kugadzira kari |
Tose tinoda masangweji etuna, asi anogona kugadzirwa kuti ave neutano hwakanaka. Unogona kuabika nemayonnaise shoma ine mafuta uye chimwe chinhu chinovaka muviri, sechingwa chegorosi rose.
Unofanira kudya hove dzakawanda sei pasvondo?
Zvinokurudzirwa nevanoongorora zvekudya ndezvekuti munhu adye hove mbiri pasvondo . Chikamu chimwe chete chinowanzoita magiramu 85-100. Zvichitaurwa zviri nyore, chidimbu chehove chakaenzana nechanza chako.
Chinhu chinonyanya kukosha kusarudza rudzi rwehove rwaunofarira kudya. Ipapo zvichava nyore kuiita tsika.
Sangano reAmerican Heart Association rinokurudzira kuwana kanenge gramu imwe chete yeEPA neDHA pazuva, kunyanya kana uine chirwere chemwoyo , kubva kuhove kana zvichibvira. Zvisinei, kana uine chirwere chemwoyo, zvakakosha kutaura nachiremba wako nezveizvi uye kutevedzera mazano ake.
Unoitei kana usingade kudya hove?
Kune vamwe vanhu vasingatombofariri kunhuhwirira kwehove. Hazvina musoro kuedza kuvamanikidza kudya hove. Nerombo rakanaka, kune dzimwe nzira dzekuwana omega-3s.
- Nzungu
- Mbeu yeflakisi
- Mafuta eCanola
- Mazai ane Omega-3 yakawanda
Unogona kuedza kuwedzera zvinhu izvi mukudya kwako.
Zvimwe zvinhu zvakakosha zvekurangarira
- Fungawo nezvemacalorie: Kunyange zvazvo hove "dzine mafuta" dziine mafuta ane hutano, dzinewo macalorie akawanda. Saka kudya zvakanyanya kunogona kukonzera kuwedzera uremu. Asi chokwadi ndechekuti, vanhu vazhinji munyika medu havatombodyi huwandu hwehove hunokurudzirwa. Saka hapana chekunetseka nezvahwo.
- Chenjererai chepfu: Mamwe marudzi ehove dzegungwa, kunyanya hove hombe dzakadai setuna, anogona kunge aine simbi dzinorema dzakadai semercury . Hove dzakadai sesalmon dzinogonawo kunge dzine chepfu dzakadai sepolycyclic aromatic hydrocarbons (PCBs) . Njodzi iyi yakanyanya kukwira kuvakadzi vane pamuviri, vakadzi vari kuedza kubata pamuviri, nevana vadiki. Kana ukawira mune chimwe chezvikamu izvi, iva nechokwadi chekubvunza chiremba wako nezvemhando dzehove dzakachengeteka kudyiwa uye kuti dzakawanda sei.
Mharidzo Yekuenda Nayo Kumba
- Omega-3 fatty acids inowanikwa muhove dzine mafuta (dzakadai sesadhini, tuna, uye salmon) inobatsira zvikuru pahutano hwemwoyo.
- Edza kudya hove mbiri pasvondo (chidimbu chimwe chete chakaenzana nemuti wemuchindwe).
- Pakubika hove, dzivisa kugocha zvakadzika. Pane kudaro, shandisa nzira dzine hutano dzakadai sekuipisa nemhepo, kugocha, kana kuibvisa mumvura.
- Kana uine chirwere chemwoyo kana kuti uri amai vane pamuviri, taura nachiremba wako nezvekudya kwako uye uwane mazano akakodzera.
- Kana usingade kudya hove, sarudza zvimwe zvekudya zvine omega-3, zvakaita sewalnuts neflaxseeds.
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