Vazhinji vedu tinotya zvishoma patinonzwa izwi rekuti " mafuta ," handiti? Zvinhu zvakaita sekuti "Ndichawedzera uremu," "Ndichavaka cholesterol," uye "Ndicharwara nemoyo". Kare, vanachiremba vaitiudza kuti tideredze kana kudzivirira mafuta. Asi ikozvino, sainzi yezvekurapa yafambira mberi, uye tinoziva kuti haasi mafuta ese atinodya akaipa kumuviri wedu. Kutaura zvazviri, kune mafuta "akanaka" anogona kubatsira kudzora huwandu hwecholesterol yako uye kuchengetedza hutano hwako.
Sei mafuta achikosha kumuviri wedu?
Zvichitaurwa zviri nyore, mafuta chinhu chakakosha pakushanda zvakanaka kwemiviri yedu. Chimbofunga nezvekushanda kwakawanda kunoita mafuta aya kumiviri yedu.
- Inopa simba: Mafuta ndiwo sosi huru yesimba rinopa simba rinodiwa kuti munhu ashande zuva rese.
- Inochengetedza kupisa kwemuviri: Mafuta anobatsira kuchengetedza tembiricha yemuviri wedu yakagadzikana.
- Kuvaka masero: Sero rega rega mumuviri rinoumbwa nemembrane yesero ine mafuta.
- Inodzivirira nhengo dzemuviri: Mafuta anoshanda sechifukidziro chinodzivirira nhengo dzemukati dzakakosha dzakadai semwoyo neitsvo.
- Inobatsira kunwisa mavhitamini: Mafuta akakosha kuti muviri unwe mavhitamini anonyungudika mumafuta akadai sevhitamini A , D, E, naK.
- Inogadzira mahormone : Mafuta akakosha pakugadzirwa kwemahormone anodzora mabasa akasiyana-siyana mumuviri.
Chinhu chinonyanya kukosha ndechekuwedzera marudzi akakodzera emafuta mukudya kwedu, nehuwandu hwakakodzera . Mafuta asina mafuta ndiwo mafuta 'akanaka' anobatsira muviri. Mafuta akazara uye mafuta etrans ndiwo mafuta 'akaipa' atinofanira kungwarira. Ngatizvitarisei zvakasiyana izvozvi.
Chii chinonzi mafuta akazara neasina mafuta?
Musiyano mukuru uripo pakati pemhando mbiri idzi dzemafuta ndewemagadzirirwo awo emakemikoro. Asi ngatiregei kutaura nezvezvinhu zvakaoma kudaro, ngatizvinzwisise zviri nyore.
- Mafuta akaguta : Aya anowanzova akaoma kana tembiricha yemumba. Funga nezvemafuta ekokonati nebhota. Anoshanduka kuita dombo kana kuchitonhora, handiti? Ndizvo zvazviri.
- Mafuta asina kuguta: Aya anonyorova patembiricha yemumba. Mienzaniso inosanganisira mafuta emuorivhi nemafuta ezuva.
Sei tichifanira kunetseka nezvemafuta akazara?
Kana tikadya zvekudya zvakawanda zvine mafuta akawandisa, huwandu hwedu hwe "cholesterol yakaipa" ( LDL cholesterol ) hunogona kuwedzera. Iyi cholesterol yeLDL inosara pamadziro etsinga dzedu dzeropa , zvichikonzera kuvharika. Izvi zvinowedzera njodzi yezvirwere zvakakomba zvakaita sechirwere chemwoyo nesitiroko.
| Zvikafu zvine Mafuta Akaguta | |
|---|---|
| Nyama tsvuku | Nyama yemombe, nyama yembudzi, nyama yenguruve |
| Huku ine ganda | Huku ine ganda |
| Zvigadzirwa zvemukaka zvine mafuta akazara | Mukaka, Chizi, Aizi kirimu, Yogati |
| Butter neGhee | Butter neGhee |
| Mamwe mafuta emuriwo | Mafuta ekokonati, mafuta emuchindwe |
Zvisinei, kune maonero akasiyana munharaunda yezvekurapa nezvemafuta aya akazara. Dzimwe ongororo dzinoti hapana humbowo hunoratidza kuti ane chekuita zvakananga nechirwere chemwoyo. Zvisinei, masangano makuru akadai seAmerican Heart Association anokurudzira kuti usawane macalorie anopfuura 5%-6% ezuva nezuva kubva mumafuta akazara. Chinhu chakakosha ndechekuti chii chaunodya panzvimbo pemafuta akazara. Semuenzaniso, kutsiva mafuta akazara nemafuta asina 'kuzara' kunogona kuderedza njodzi yako yechirwere chemwoyo.
Mafuta Asina Kuguta
Aya ndiwo atinoti "mafuta akanaka." Tinoawana zvakanyanya kubva mumiriwo, nzungu, nehove. Nekuti anobatsira pamoyo nedzimwe nhengo dzemuviri, vanachiremba vanokurudzira kuti tiawedzere mukudya kwedu pane mafuta akaipa.
Mafuta asina mafuta akakamurwa kuita mapoka maviri makuru:
1. Mafuta asina mafuta akawanda: Mafuta aya anonyorova kana ari mufiriji, asi anooma kana akaiswa mufiriji.
- Ndezvipi zvekudya zvine izvi?: MaAvocado, mafuta emuorivhi, mafuta ecanola, mafuta enzungu, nzungu dzakadai semaarumondi, macashew, uye mahazelnuts.
2. Mafuta asina mafuta akawanda: Mafuta aya anoramba ari emvura kana ari patembiricha yemumba uye ari mufiriji.
- Ndezvipi zvekudya zvine izvi?: Mbeu dzeflax, mafuta echibage, mafuta esoya, mafuta esunflower, walnuts, hove dzine mafuta dzakadai sesalmon, tuna, uye mackerel.
Omega-3 naOmega-6: Sei zvichikosha kudaro?
Wakambonzwa nezveOmega-3 neOmega-6 here? Aya ari muboka remafuta akawanda ataurwa pamusoro apa. Anodaidzwawo kuti "maacids emafuta anokosha" nekuti miviri yedu haigone kuagadzira yoga. Izvi zvinoreva kuti tinofanira kuawana kubva muchikafu chedu.
Omega-3 Fatty Acids
Zvidzidzo zvakaratidza kuti izvi zvinoderedza njodzi yezvirwere zvemwoyo. Zvinouya mumhando nhatu huru: EPA, DHA (inowanikwa zvakanyanya muhove), uye ALA (inowanikwa muzvirimwa).
- Nzvimbo dzakanakisisa: Kudya hove dzine mafuta dzakadai sesalmon, mackerel, uye herring kanenge kaviri pasvondo kunogona kukubatsira kuwana omega-3s yako. Mbeu dzeflax newalnuts dzinewo.
Omega-6 Fatty Acids
Izvi zvinowanikwa mumiriwo yakasvibira, nzungu, nemafuta emuriwo. Kunyangwe zvaimbofungidzirwa kuti hazvina kunaka kumoyo, tsvakiridzo yemazuva ano inoratidza kuti zvinobatsirawo pahutano hwemoyo.
Rudzi rwemafuta ekudzivirira: Mafuta eTrans
Iri ndiro rudzi rwakaipisisa uye rune njodzi zvikuru rwemafuta. Kunyangwe zvichiitika muhuwandu hushoma munyama nezvigadzirwa zvemukaka, mafuta mazhinji etrans atinodya anogadzirwa mumafekitori. Mafuta emuriwo anonyoroveswa nekuwedzera hydrogen (hydrogenation). Izvi zvinoita kuti chikafu chichengetwe kwenguva yakareba, uye zvinoita kuti chive nekuravira kuri nani uye chitarisiko chakanaka.
Usafunge kuti chikafu chine hutano hwakakwana nekuti chinongonzi "hachina mafuta etrans"! Chingave chine shuga yakawandisa, munyu, kana mafuta akawandisa. Saka gara uchiverenga zviri papepa racho nokungwarira.
Izvi zvinogona kunhuhwirira zvakanaka, asi hazvina kunaka kumuviri wako. Mafuta aya asina hutano anowedzera huwandu hwakaipa hwecholesterol yeLDL uye anoderedza huwandu hwakanaka hwecholesterol yeHDL. Izvi zvinowedzera zvakanyanya njodzi yechirwere chemwoyo, sitiroko, uye chirwere cheshuga cherudzi rwechipiri .
| Zvokudya Zvingave Zvine Mafuta Ekuchinja | |
|---|---|
| Zvekudya zvakakangwa | MaFrench fries, ma patties, ma rolls |
| Zvigadzirwa zvebhekari | Makeke, makeke, mabhisikiti, makuki, madonati |
| Margarine (zvinwiwa zvechimuti kana zvemubhavhu) | Mamwe marudzi emargarine |
| chikafu chekutenga | Popcorn ye microwave, pizza yakagwamba nechando |
Mharidzo Yekuenda Nayo Kumba
- Kuti mwoyo wako nemuviri wako wese zvirambe zvine hutano, tora mafuta akawanda aunowedzera mukudya kwako kubva mumafuta asina mafuta 'akanaka'. Isa zvinhu zvakaita semaavokhado, nzungu, hove dzine mafuta, nemafuta emuorivhi mukudya kwako.
- Deredza kudya nyama tsvuku, huku isina ganda, zvigadzirwa zvemukaka zvine mafuta akawanda, uye mafuta ekokonati, ane mafuta akawandisa asina kunaka.
- Dzivisa zvekudya zvakakangwa, zvigadzirwa zvebhekari, uye zvekudya zvinogadzirwa nekukurumidza, zvine mafuta e "trans" ane njodzi, zvakanyanya sezvinobvira. Hazvina kuipa kurega kuzvidya zvachose.
- Wana zvakawanda zvekudya zvinovaka muviri kubva mumiriwo, michero, nyemba, zviyo, uye mapuroteni asina mafuta akawanda akadai sehove nehuku isina ganda.
- Paunenge uchitenga chimwe chinhu muchitoro, verenga zviri muchinyorwa chacho nokungwarira.Chenjerera huwandu hwemafuta, shuga, uye munyu zvirimo.
- Kana uine zvinokunetsa kana mibvunzo nezvehuwandu hwecholesterol yako kana kudya kwako, taura nachiremba wako nezvazvo.
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