Paunoenda kuchitoro kunodzikisa huremu kana kudzora cholesterol yako, hautsvage here mazita ekuti "hauna mafuta" uye "ane mafuta mashoma" pamasherufu? Vanhu vazhinji vanofunga kuti chikafu chakadaro chakanakira muviri uye kuti hapana matambudziko. Asi unoziva here nyaya chaiyo iri shure kwemazita aya akanaka? "Hapana
mafuta " hazvirevi nguva dzose kuti "hapana matambudziko." Ngatitaurei nezveizvi zvakadzama.
Zvinorevei chaizvo kuti mavara aya ekuti 'Haana mafuta' uye 'Asina mafuta akawanda'?
Tinoona mazwi aya kakawanda patinotenga chimwe chinhu chakaita seyogati kana paketi yemabhisikiti muchitoro. Asi rimwe nerimwe remazita aya rinotaura nyaya yakasiyana. Muchidimbu, izvi ndizvo zvarinoreva:
| Zita reLabel | Zvinorevei |
|---|
| Isina mafuta | Mafuta anofanira kunge ari pasi pe 0.5 gramu pachikamu chimwe nechimwe. |
| Mafuta mashoma | Kudya kunofanira kunge kuine magiramu matatu emafuta kana pasi. |
| Mafuta akaderedzwa | Chikafu chinofanira kunge chine mafuta mashoma ne25% pane chikafu chemazuva ese. |
| Chiedza | Macalorie anofanira kuderedzwa ne 1/3, kana kuti mafuta anofanira kuderedzwa ne 50%. |
Dambudziko rakavanzika nechikafu 'Chisina Mafuta'
Funga nezvazvo, chii chinoitika kana ukabvisa mafuta zvachose muchikafu? Kazhinji,
chinorasikirwa nekunaka kwacho . Saka vagadziri vezvekudya vanoitei kuti vadzorere kunaka uku? Vanowedzera zvimwe zvinhu pachiri. Zvikuru sei, zvinhu zvakaita
seshuga, hupfu hwechingwa, zvinogocha zvakasiyana-siyana, uye munyu . Izvi zvinoita kuti macalorie echikafu awedzere kunyangwe mafuta apera.
Uyewo, sezvo chikafu ichi chisinganakidze zvakanyanya, hachitigutisi. Zvadaro, tinopedzisira
tadya zvakawanda zvacho tisingazvizivi. Pakupedzisira, tinopedzisira tawedzera uremu panzvimbo pekudzikira uremu.
Pane kuti titi 'hapana mafuta', ngatifungei nezve 'mafuta akanaka'!
Kana zvasvika pakurarama hupenyu hune hutano, chinonyanya kukosha kupfuura kuti tinodya mafuta akawanda sei ndechekuti
tinodya mafuta akaita sei . Miviri yedu inoda mafuta. Asi ndiwo "akanaka". Patinotaura nezve cholesterol, takanzwa nezvemhando mbiri, handiti?
- LDL (Low-Density Lipoprotein): Iyi ndiyo " cholesterol yakaipa " . Inoungana pamadziro etsinga dzedu dzeropa , ichidzitetepa uye ichigadzira nzira yezvirwere zvemwoyo .
- HDL (High-Density Lipoprotein): Iyi ndiyo "cholesterol yakanaka." HDL inodzivirira mwoyo yedu nekubvisa cholesterol yakaipa yeLDL kubva mutsinga dzedu dzeropa.
Saka chinangwa chedu chinofanira kunge chiri chekudya chikafu chinoderedza cholesterol yakaipa (LDL) uye chinowedzera cholesterol yakanaka (HDL). Heino mhando dze "mafuta akanaka" uye "mafuta akaipa".
| Rudzi rwemafuta | Zvakanaka/zvakaipa uye mienzaniso |
|---|
| Mafuta Akanaka - Idya Zvakawanda Zveaya |
|---|
| Mafuta Asina Kuzara | Inoderedza cholesterol yakaipa yeLDL. Mienzaniso: mafuta emuorivhi, mafuta ecanola, nzungu, maavokhado. |
| Mafuta Akawanda Asina Kuzara | Inoderedza cholesterol yakaipa yeLDL. Mienzaniso: Hove dzine mafuta dzakadai semackerel, salmon, tuna, mbeu dzesunflower, mbeu dzemanhanga. |
| Mafuta Akaipa - Deredza izvi zvakanyanya sezvinobvira |
|---|
| Mafuta Akaguta | Inowedzera cholesterol yakaipa yeLDL. Mienzaniso: nyama yemombe, nyama yenguruve, bota, chizi, uye zvigadzirwa zvemukaka zvine mafuta akawanda. |
| Mafuta eTrans | Aya ndiwo marudzi emafuta akaipa zvikuru . Anowedzera LDL uye anoderedza HDL yakanaka. Mienzaniso: margarine, zvigadzirwa zvebhekari, chikafu chinokangwa zvakakangwa zvakanyanya. |
Masangano makuru ezvehutano akaita seAmerican Heart Association anokurudzira kuti tichengetedze
mafuta akazara kusvika pasi pe6% yemacalorie edu ezuva nezuva. Zvakanakisisa
kubvisa mafuta etrans kubva mukudya kwedu zvakanyanya sezvinobvira.
Nzira yekuita sarudzo dzine hutano?
Izvi hazvirevi kuti chikafu 'chisina mafuta' chakaipa chose. Asi tinofanira kungwarira pakusarudza chikafu ichi.
- Verenga zvinyorwa zvechikafu nokungwarira: Usatenge chero chinhu chinoti 'chisina mafuta'. Tarisa kuti chine shuga nemunyu zvakadii, uye kana chine macalorie mashoma pane chinwiwa chenguva dzose. Uyewo, teerera saizi yekudya .
- Ngwarira huwandu hwechikafu chako: Fungidzira kuti kapu yeayisikirimu ine mafuta mashoma ine magiramu matatu emafuta uye macalorie mazana maviri nemakumi mashanu. Kana ukadya makapu matatu acho, unenge uchiwedzera magiramu mapfumbamwe emafuta uye macalorie mazana manomwe nemakumi mashanu mumuviri wako! Dzimwe nguva, zviri nani kudya zvishoma zvinonaka zvine mafuta akazara pane kudya zvinhu zvakawanda zvine shuga zvakaita seizvi.
- Isa chikafu chepanyama pakutanga: Wedzera miriwo yakawanda, michero, zviyo zvese, nenzungu pakudya kwako. Zvine fiber yakawanda uye zvinovaka muviri, izvo zvinokubatsira kuti unzwe wakaguta kwenguva yakareba. Zvine macalorie mashoma uye mafuta mashoma. Semuenzaniso, zviri nani kudya mbatatisi yakabikwa kumba kana mbatatisi (isina bota kana chizi) pane mbatatisi "yakabikwa" inotengwa muchitoro. Izvi zvinodaro nekuti mbatatisi yese ine zvinovaka muviri zvakawanda uye fiber yakawanda, uye ine macalorie mashoma.
Kudya kwako kunofanira kusiyana-siyana uye zvichibva pakudya kwechisikigo, kwakazara kwete pakudya zvakagadzirwa.
Mharidzo Yekuenda Nayo Kumba
- Chiratidzo chekuti "isina mafuta" hazvirevi nguva dzose kuti "ine hutano." Ngwarira shuga yakawedzerwa, munyu, uye macalorie kuti unakirwe.
- Rudzi rwemafuta aunodya runonyanya kukosha kupfuura huwandu hwemafuta aunodya . Sarudza chikafu chine "mafuta akanaka" akadai semaavocado, hove dzine mafuta, uye mafuta emuorivhi.
- Deredza "mafuta akaipa" (mafuta akazara uye e-trans) anowanikwa muzvikafu zvakagadzirwa, zvakabikwa, uye zvakakangwa zvakanyanya sezvinobvira.
- Ita tsika yekuverenga zvinyorwa zvekudya. Usangotarisa mafuta chete, asiwo shuga, sodium (munyu), uye macalorie.
- Kana uine zvinokunetsa nezvehuremu hwako, huwandu hwecholesterol mumuviri, kana kudya kwako, gara uchibvunza chiremba wako kuti akupe mazano akakodzera.
Kudya kusina mafuta akawanda, kudya kune hutano, cholesterol, mafuta akanaka, mafuta akaipa, kuderedza uremu, hutano hwemwoyo
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