Ngatidzidzei chaizvo nezvemafuta. Izvi zvakakosha zvikuru pahutano hwemhuri yako!

Mhoroi! Nhasi tichataura nezvenyaya iyo vanhu vazhinji vasinganyatsonzwisisa, uye iyo inokosha zvikuru kuhutano hwemunhu wese mumhuri medu. Iyoyo "mafuta" kana "mafuta" ('Mafuta'). Vamwe vanhu vanofunga kuti pavanoti mafuta, zvinoreva kuti zvese zvakaipa, asi ndizvo zvazviri here? Ngationei kuti izvi chii chaizvo.

Chii chinonzi mafuta? Sei tichiada?

Zvichitaurwa zviri nyore, mafuta chinhu chinovaka muviri chinowanikwa muzvikafu zvatinodya. Ane mabasa akawanda mumiviri yedu. Funga nezvazvo, mafuta akakosha pakuvaka masero mumiviri yedu, pakushanda zvakanaka kwetsinga dzedu (kunyanya uropi hwedu), uye pakugadzira mamwe mahormone.

Kwete izvozvo chete, asi miviri yedu inoshandisawo mafuta kupa simba. Kana mafuta ese atinodya asina kushandiswa sesimba, mamwe anochengetwa mumuviri. Zvakafanana nemuviri uri kufunga nezveramangwana. Unoachengeta kuitira kuti agone kushandiswa munguva dzekushomeka kwechikafu.

Saka, mafuta akawandisa haana kunaka kumuviri, asi mamwe marudzi emafuta akanaka kwazvo kwatiri. Mafuta aya akanaka anofanira kunge aripo mukudya kune hutano.

Saka chii chakaipa nemafuta?

Mafuta anowedzera kunaka, kunhuhwirira, uye magadzirirwo echikafu. Asi dambudziko nderekuti mafuta ane macalorie akawanda . Saka, kana tikadya chikafu chine mafuta akawandisa, zvinogona kukonzera matambudziko akasiyana-siyana ehutano.

Kunyanya kuvana vedu vadiki nevechiri kuyaruka, vanowana mafuta akawanda kubva muzvikafu zvinokurumidza, chikafu chakakangwa, uye zvekudya zvemazuva ano. Zvakare, zvigadzirwa zvemukaka zvine mafuta akawanda - zvakaita semukaka usina mafuta, chizi, kirimu, nebhata - uye nyama dzine mafuta akawanda - senge bhekoni, hot dog, uye nyama yemombe isina mafuta akawanda - zvinopawo mafuta akawanda.

Funga nezvazvo, dzimwe nguva chikafu chatinotenga muchitoro chinogona kuva nemafuta akawanda kupfuura chikafu chatinobika kumba. Kunyanya chikafu chakakangwa mumafuta uye chine mafuta akawanda. Zvakare, dzimwe nguva chikafu chatinodya chine mafuta "akavanzwa" muzvinhu zvakaita sema cream sauces, cheese sauces, uye butter sauces, uye hatitombofungi nezvazvo.

Sei mamwe marudzi emafuta achinzi ane hutano?

Ehe, ichokwadi. Haasi mafuta ese akaipa. Mafuta ane hutano chikamu chakakosha chekudya kunovaka muviri uye kune hutano kune vese vana nevakuru.

Vana, kunyanya, vanofanira kuwana mafuta aya akakwana kuti vakure zvakanaka. Muhudiki hwavo, kureva kuti, kusvika pamakore maviri kana matatu, mafuta aya akakosha pakukura kwepfungwa dzevana .

Mafuta aya ane hutano haangopi simba mumuviri chete, asiwo ane zvimwe zvakawanda zvakanakira:

• Mavhitamini anonyungudika mumafuta - mavhitamini A, D, E, uye K - anobatsira muviri kuanyungudutsa nemazvo. Kuti mavhitamini aya anyungudike, chikafu chatinodya chinofanira kunge chine mafuta.
• Pakugadzira mamwe mahormone, mafuta anoshandiswa sechinhu chikuru.
• Mafuta akakoshawo zvikuru pahutano hwehuropi hwedu.
• Kana uchidya, unonzwa wakaguta, izvo zvinoderedza kuda kudya chikafu chakawanda zvisina kufanira.

Mafuta inzvimbo yakanaka yekupa simba, asi zvakakosha kuyeuka kuti mafuta ane macalorie akapetwa kaviri pane huwandu hwakaenzana hwemakabhohaidhiretsi kana mapuroteni.

Semuenzaniso, giramu rimwe chete remafuta rine macalorie mapfumbamwe, asi giramu rimwe chete remakabhohaidhiretsi kana mapuroteni rine macalorie mana. Saka unofanira kungwarira kuti unodya zvakadii.

Marudzi api emafuta ari muchikafu?

Zvakanaka, ngationei kuti ndeapi marudzi emafuta ari muzvikafu izvi. Tinogona kutaura nezvemhando nhatu dzemafuta:

1. Mafuta asina kuguta

Aya ndiwo anonzi mafuta "akanaka" . Anowanzo kuwanikwa muzvikafu zvezvirimwa nehove. Anoonekwa seakanaka pahutano hwemwoyo yedu. Mafuta asina kuguta akakamurwazve muzvikamu zvakasiyana-siyana:

• Mafuta asina mafuta akawanda: Aya anowanikwa mumaavocado, peanut butter, nzungu dzakadai semaarumondi nemapecan, mafuta emuorivhi, mafuta epeanut, uye mafuta ecanola.
• Mafuta asina mafuta akawanda: Aya anowanikwa mumafuta emuriwo akawanda - semuenzaniso, mafuta echibage nemafuta esoya.
• Omega-3 fatty acids: Iyi imhando yemafuta akawanda asina mafuta akawanda. Anowanikwa zvakanyanya muhove dzine mafuta dzakadai sesalmon netuna, pamwe newalnuts neflax seeds. Anobatsira zvikuru miviri yedu!

2. Mafuta akaguta

Mafuta aya anowanzo kuwanikwa munyama nezvimwe zvigadzirwa zvemhuka. Semuenzaniso, mubhata, mumafuta ekubikisa, mafuta enguruve, chizi, uye kirimu. Mafuta ekokonati anewo mafuta akawanda akazara.

Kudya mafuta akawandisa kunogona kuwedzera huwandu hwecholesterol yakaipa muropa uye kuwedzera njodzi yezvirwere zvemwoyo. Saka zvakanaka kudzora paunenge uchidya mafuta erudzi urwu.

3. Mafuta eTrans

Aya ndiwo mafuta "akaipa" . Mamwe majarini anonamira, zvekudya zvinodyiwa muchitoro zvakaita semakuki nemakeke, zvinhu zvakabikwa, uye zvimwe zvekudya zvakakangwa zvinotengwa muchitoro zvinogona kunge zvine mafuta etrans.

Mafuta eTrans anogadzirwa kana mafuta emuriwo akawedzerwa hydrogen. Zvichitaurwa zviri nyore, iyi inzira iyo maatomu ehydrogen anowedzerwa mumafuta emuriwo kuti aite akasimba patembiricha yemumba.

Mafuta eTrans anogona kuwedzera cholesterol uye kuwedzera njodzi yezvirwere zvemwoyo zvakanyanya. Izvi hazvina kunaka pahutano hwedu.

Nerombo rakanaka, makambani mazhinji ezvekudya iye zvino anoda kuti mafuta etrans anyorwe pamazita ezvekudya zvavo. Pamusoro pezvo, makambani mazhinji akabvisa mafuta etrans kubva muzvigadzirwa zvavo. Icho chinhu chekufarira chaizvo!

Mafuta akanyorwa sei pamapepa ezvekudya?

Paunotenga chikafu muchitoro, ita tsika yekutarisa zvakanyorwa kuti 'Nutrition Facts' kumashure. Zvinoratidza zvakajeka huwandu hwemafuta ese, mafuta akazara, uye mafuta etrans mu 'chikamu' chimwe chete.

Asi pane chimwe chinhu chidiki chekungwarira pano. Zviri nyore kwazvo kudya zvakawanda kupfuura "saizi yekushumira" iri papepa.

• Fungidzira, kana ukatenga paketi yemachipisi echibage, kunyangwe 'hukuru hwekugovera' huchiti machipisi gumi nemaviri, vangani vedu vanodya machipisi gumi nemaviri chaiwo? Kazhinji, tinodya zvakapetwa kaviri kana katatu huwandu ihwohwo panguva imwe chete, handiti? Ipapo huwandu hwemafuta hunopinda mumuviri hunowedzerawo zvinoenderana.

Pakutaura nezvemafuta, ungave wakaona mazwi akadai sekuti "asina mafuta," "mafuta mashoma," "mafuta akaderedzwa," uye "akareruka kana kuti madiki" pamapakeji ezvekudya. Hurumende ine mitemo yakajeka pamusoro pekushandiswa kwemashoko aya. Zvinoenderana nemutemo:

• Zvekudya zvisina mafuta: Mafuta haapfuuri 0.5 gramu pachikamu chimwe nechimwe.
• Zvekudya zvisina mafuta akawanda: Chikamu chimwe chete chinofanira kunge chine magiramu matatu emafuta kana pasi.
• Zvekudya zve``Light`` (kana``lite``): Zvinofanira kuva nemafuta mashoma ne50% pane zvekudya zvemazuva ese, kana macalorie mashoma nechikamu chimwe muzvitatu.
• Zvekudya zvine mafuta mashoma: Zvinofanira kuva nemafuta mashoma ne25% pane zvekudya zvemazuva ese.

Asi hechino chimwe chinhu chekufunga nezvacho. Kunyangwe vachiti `zvishoma` uye `mafuta akaderedzwa`, dzimwe nguva chikafu ichocho chinogona kunge chine shuga yakawanda. Zvakare, kana chigadzirwa chepakutanga chaive nemafuta akawanda, idzi mhando dzechikafu "dzakaderera" dzinogona kunge dzichiri nemafuta akawanda. Saka nyatsoongorora chinyorwa chacho.

Vana vanoda mafuta akawanda sei?

Mafuta necholesterol, sezvambotaurwa, zvinhu zviviri zvinovaka muviri zvine basa guru mukukura kwepfungwa dzevana. Nokudaro, mafuta ane hutano akakosha mukudya kwemwana. Haafanirwe kudziviswa zvakanyanya kana kurambidzwa zvachose.

Usaganhurira mafuta ari muzvikafu, kunyanya kuvana vari pasi pegore rimwe chete. Izvi zvakakosha kuti vakure nekukurumidza.

Kune vana vane makore anopfuura maviri, zvakanaka kuedza kuchengetedza mafuta akazara (kureva mafuta emhuka, akadai semafuta ekokonati) pasi pe10% yechikafu chose chavanodya.

Saka unodzora sei huwandu uhwu hwemafuta?

Kudya mafuta akakodzera uye huwandu hwakakodzera hwemafuta kwakakosha kuti munhu ave nehupenyu hwakanaka. Asi chokwadi ndechekuti, vana vazhinji mazuva ano vari kudya mafuta akawanda kupfuura avanoda. Mugumisiro mukuru kuwedzera uremu zvisina kufanira.

Vana vane huremu hwakanyanya vari panjodzi huru yekubatwa nezvirwere zvakakomba zvakaita secholesterol yakakwira, BP yakakwira, uye chirwere cheshuga mune ramangwana.

Heano mamwe maitiro ari nyore ekukubatsira iwe nemhuri yako kuti muve netsika dzakanaka dzekudya:

• Idya zvekudya zvakawanda zvisina mafuta akawanda (muriwo, michero, nyemba, zviyo - zvakaita semupunga webran, nyemba - nyama isina mafuta akawanda nehove, uye zvigadzirwa zvemukaka zvisina mafuta akawanda).
• Pakubika , sarudza mafuta asina mafuta (akadai semafuta emuorivhi nemafuta ecanola) uye deredza huwandu hwemafuta aunoshandisa zvakanyanya sezvinobvira.
• Isa mapuroteni akasiyana-siyana mukudya kwako - nyama yehuku isina ganda, hove nehove dzakapfuma muomega-3, pamwe chete nemapuroteni emuriwo akadai sechizi, nyemba, bhinzi dzegirini, uye soya zvakanakawo.
• Pakubika nyama, hove, nehuku, shandisa nzira dzakadai sekubika nyama, kugocha, kana kugocha. Nzira idzi hadziwedzere mafuta, uye mafuta ari muchikafu anorasika, zvichideredza huwandu hwemacalorie. Kugocha mumafuta kunongowedzera mafuta akawanda.
• Gadzirai kudya kwemasikati kwevana venyu kuchikoro, zvekudya zvekuseni, uye zvekudya zvamunotora nemi kana muchibuda nemhuri yenyu kumba. Nenzira iyi, munogona kudzora huwandu hwemafuta ari muzvinodyiwa nemhuri yenyu.
• Deredza kudya kunze zvakanyanya sezvinobvira, kunyanya maresitorendi anotengesa chikafu chinokurumidza.
• Kana uchifanira kudya kunze kwenguva pfupi, batsira vana vako kusarudza zvine hutano. Semuenzaniso, iva nechokwadi chekuti wawana saradhi yegirini uye kumbira kuti vakupe dressing isina mafuta akawanda. Isa mustard pasandwich yako pane mayonnaise. Sarudza chikafu chakabikwa, chakagochwa, kana chakabikwa nemhepo panzvimbo pechikafu chakakangwa.

Chinonyanya kukosha, iva muenzaniso wakanaka iwe pachako. Ndiyo nzira yakanakisisa yekudzidzisa vana vako tsika dzekudya dzine hutano. Pavachakuona uchidya zvine hutano, vachajairawo.

Chii chinonyanya kukosha chatinofanira kuyeuka kubva munyaya iyi? (Mharidzo Yekuenda Kumba)

Zvakanaka, saka tataura zvakawanda nezvemafuta, handiti? Ndinofunga kuti wava kunzwisisa izvi zvakanaka ikozvino.

Zvichitaurwa zviri nyore, haasi mafuta ese akaipa. Mafuta akakosha kumiviri yedu, kunyanya pakukura kwevana uye mashandiro ehuropi. Chinhu chakakosha kuwedzera mafuta akakodzera mukudya kwedu nehuwandu hwakakodzera .

• Mafuta asina mafuta - Idzi ishamwari dzedu dzepamoyo, dzinowanikwa muzvinhu zvakaita semaavokhado, nzungu dzakasiyana-siyana (nzungu, maarumondi, macashew), mafuta emuorivhi, nehove dzine mafuta (salmon, tuna). Isa izvi mukudya kwako.
• Mafuta akaguta - Aya anobva muzvinhu zvakaita semafuta emhuka, bota, chizi, mukaka une mafuta akazara, uye mafuta ekokonati, uye anofanira kudyiwa zvine mwero. Haufanire kuabvisa zvachose, asi chenjerera huwandu hwawo.
• Mafuta eTrans - Aya anogona kuwanikwa muzvikafu zvakaputirwa, zvimwe zvakabikwa, uye muzvikafu zvakakangwa, uye anofanira kudzivirirwa zvakanyanya. Aya ndiwo akaipisisa.
• Kana ukatenga chikafu, tanga tsika yekuverenga zviri papepa racho. Ipapo unogona kuziva zvauri kudya chaizvo.
• Idya chikafu chakagadzirwa kumba pese pazvinogoneka. Bika uchishandisa nzira dzisina mafuta akawanda uye dzine hutano.
• Dzidzisai vana venyu tsika idzi dzakanaka dzekudya kubva vachiri vadiki. Kana mukaita zvimwe chetezvo, vachajaira.
• Kuti uve nehupenyu hwakanaka uye hunofadza, kudya zvine mwero, kusarudza mafuta akanaka, uye kurovedza muviri nguva dzose zvakakosha zvikuru.

Ndinovimba kuti wanzwisisa zviri nani mafuta kubva munyaya iyi. Kana uine mimwe mibvunzo nezvenyaya iyi, usazeza kubvunza chiremba wemhuri yako kana nyanzvi yezvekudya. Ramba uine hutano uye ufare munhu wese!

Mafuta, mafuta ane hutano, mafuta asina kuguta, mafuta akazara, mafuta e trans, kudya kwevana, kudya kune hutano