Kana ukaisa bota pachingwa chako kana kuedza kudya chizi, hauna kunzwa here kutuka kwemhuri yako, "Ah, kudya izvozvo kuchawedzera cholesterol yako uye kukonzera chirwere chemwoyo ?" Nyaya yatakanzwa kwenguva yakareba ndeyekuti mafuta aya emhuka, kureva mafuta akazara, haana kunaka kumoyo. Tagara tichiudzwa kuti mafuta aya, anobva muzvinhu zvakaita senyama, chizi, mukaka, nebota, anokonzera chirwere chemwoyo. Pane kudaro, takadzidzawo kudya "mafuta akanaka" senzungu, hove, nemafuta emuriwo. Asi nyaya iyi ndeyechokwadi here? Ngatizvionei chaizvo nhasi.
Tsvagiridzo itsva inotaura nyaya yakasiyana
Tsvagiridzo ichangoburwa yakachinja pfungwa iyi yekare zvishoma. Funga nezveizvi: Ongororo yakakura yezvidzidzo makumi manomwe nembiri yakawana kuti hapana hukama hwakananga pakati pekudya mafuta akazara uye kutanga chirwere chemwoyo . Kwete izvozvo chete, yakawanawo kuti mafuta asina mafuta akawanda , anowanikwa muzvinhu zvakaita semafuta emuorivhi nemaavocado, haape dziviriro yakawanda kubva kuzvirwere zvemwoyo sezvaifungidzirwa kare.
Haisi kekutanga kuti chinhu chakadai chishumwe. Ongororo yakafanana yakaitwa makore mashoma apfuura haina kuratidza hukama huripo pakati pemafuta akazara nechirwere chemwoyo.
Asi hatigoni kusvika pamhedziso yekupedzisira kubva muzvidzidzo izvi chete. Masangano ezvehutano anotungamira pasi rose, semuenzaniso, American Heart Association, achiri kuti kudya mafuta akawandisa kunowedzera njodzi yezvirwere zvemwoyo. Havasati vachinja nhungamiro dzavo parizvino. Saka pane mativi maviri enyaya iyi.
Saka tinofanira kuitei? Tinofanira kudya sei?
Kusvikira sainzi yawana mhinduro chaiyo pane izvi, tinofanira kuitei?
Usangotarisa tsvakiridzo itsva iyi wobva wangopomera zvinhu zvakaita senyama yemombe, bota, nechizi. Chinhu chakakosha kufunga nekuchenjera nezvemhando dzemafuta atinodya.
Pfungwa huru pano ndeye "kutsiva." Sezvinotaurwa nenyanzvi dzezvekudya, "Kana ukabvisa mafuta akazara kubva mukudya kwako woatsiva nemafuta akawanda asina mafuta , unowana pundutso yakajeka mukuderedza njodzi yako yechirwere chemwoyo."
Zvino, marudzi aya emafuta anogona kukuvhiringa zvishoma. Ngatizvichengetedzei zviri nyore.
| Rudzi rwemafuta | Zvinobva kupi? (Zvinyorwa) | Zvekuita? (Zvekuita?) |
|---|---|---|
| Mafuta Akaguta | Nyama tsvuku, bota, chizi, mukaka wose, mafuta ekokonati, mafuta emuchindwe. | Hamufanirwe kumira zvachose, asi ipai mwero. |
| Mafuta Asina Kuzara | Mafuta emuorivhi, avocado, nzungu, maarumondi, macashew. | Sarudzo yakanaka. Wedzera kune chikafu. |
| Mafuta Akawanda Asina Kuzara | Hove dzine mafuta akadai sesalmon, mackerel, sardines, uye herring. Mafuta esoya, chibage, uye canola. MaWalnuts, mbeu dzeflax. | Yakanaka kwazvo pahutano hwemwoyo. Zvakanaka kutsiva mafuta akazara neaya. |
Zvichitaurwa zviri nyore, kana ukaderedza kudya bota rako wobva wawedzera mafuta emuorivhi, hove, kana nzungu shoma musalad yako, zvinogona kubatsira zvikuru pahutano hwemwoyo wako. Mafuta akawanda anonaka ndiwo maomega-3 atakanzwa nezvawo uyeNdiyo yemafuta acids anonzi Omega-6.
Mhinduro yakanakisisa: muenzaniso we'Zvokudya Zvose'
Nzira yakanakisisa yekudzivirira chirwere chemwoyo ndeyekudya chikafu chakazara chisina kugadzirwa zvakanaka sezvinobvira.
Zvinorevei izvozvo? Zvinoreva kudya chikafu chechisikigo chakawanda sezvinobvira pane kudya chikafu chakaputirwa, chakabikwa mumagaba, uye chakagadziriswa.
- Hove itsva
- Nyemba dzakadai sebhinzi, nyemba, nenyemba
- Michero nemiriwo mitsva
- Mupunga webrown
- Nzungu dzakadai senzungu, cashews, uye walnuts
- Nzungu dzakadai sembeu dzemanhanga nembeu dzezuva
- Mafuta emuriwo nemafuta emuorivhi
- Zvinhu zvakaita seyogati, mukaka usina mafuta akawanda, uye nyama shoma nechizi zvakasarudzwa zvakanaka
Muenzaniso wakanaka weizvi kudya kweMediterranean , uko kune mafuta angangoita 45% mukudya kwavo, asi anobva muzvinhu zvine hutano zvakaita semafuta emuorivhi, hove, nenzungu.
Chekupedzisira, yeuka kuti kudya hakusi iko chete kunogona kukonzera chirwere chemwoyo. Majini ako nemaitiro ako ehupenyu (akadai sekusvuta fodya, kusaita maekisesaizi, uye kushushikana kwakanyanya) zvine basa guruwo.
Kana muine mibvunzo kana zvinokunetsai nezvekudya kwenyu kana njodzi yenyu yekubatwa nechirwere chemwoyo, chinhu chakanakisa chekuita ndechekutaura nachiremba wemhuri yenyu. Iye anogona kukupai mazano akanakisisa zvichienderana nehutano hwenyu.
Mharidzo Yekuenda Nayo Kumba
- Pfungwa yekuti mafuta akazara (bhata, chizi, nyama) akaipa chose yava kupokana. Asi izvozvo hazvirevi kuti hazvina kuipa kudya akawandisa. Zvakakosha kudzora huwandu hwemafuta aya .
- Chinhu chinonyanya kukosha ndechekutsivaKutsiva mafuta akazara nemafuta asina mafuta akawanda - anowanikwa muhove dzine mafuta, nzungu, nemafuta emuriwo - kunogona kuderedza njodzi yechirwere chemwoyo.
- Dzivisa zvekudya zvakagadzirwa nemagetsi zvakanyanya sezvinobvira uye idyai zvekudya zvakakwana . Mienzaniso yakanaka ndeye mupunga wakakora, miriwo, michero, nyemba, hove, nenzungu.
- Hakusi kudya chete kunokanganisa zvirwere zvemwoyo. Mararamiro ako, kurovedza muviri, kusasvuta fodya , uye kudzora kushushikana zvakakoshawo.
- Kana usina chokwadi nezveutano hwako, usafungidzire. Tsvaga mazano akakodzera kubva kuna chiremba wako.
Mafuta Akaguta, Mafuta Akaguta, Hutano hweMwoyo, Cholesterol, Chirwere cheMwoyo, Kudya Kune Hutano, Mafuta Akawanda Asina Kuzara
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