Mafuta anobatsira muviri wako: Ngatidzidzei zvese nezveMafuta Asina Kuzara!

"Mafuta"... mafuta ... Patinonzwa shoko iri, rinogara richiuya mupfungwa dzedu sechinhu chakaipa, handiti? Tinowanzonzwa zvinhu zvakaita sekuti "Usadye mafuta, hazvina kunaka kumuviri", "Deredza kudya mafuta". Asi waiziva here kuti haasi marudzi ese emafuta akaipa? Kutaura zvazviri, kunewo mafuta "akanaka" akakosha pakurarama kwakanaka kwemuviri wedu. Nhasi, tichataura nezverudzi rwakadaro rwemafuta ane hutano uye anobatsira pamoyo.

Ngatitangei tanzwisisa nezvemafuta.

Zvichitaurwa zviri nyore, mafuta ndiwo mushonga mukuru unopa miviri yedu simba. Giramu rega rega remafuta atinodya rine macalorie mapfumbamwe. Anobatsirawo muviri kutora mavhitamini anonyungudika mafuta akadai sevhitamini A , D, E, uye K. Saka, zvine mwero, mafuta chikamu chakakosha chekudya kune hutano .

Kune marudzi mana makuru emafuta. Kana ukatarisa pane zvakanyorwa papepa rekudya raunotenga muchitoro, unogona kuona zvakawanda nezvemafuta aya.

1. Mafuta akaguta

2. Mafuta asina kuguta

3. Mafuta eTrans - Aya ndiwo mafuta akaipisisa atinofanira kungwarira . Aya anowanikwa muzvikafu zvakawanda zvakagadzirwa, zvakaputirwa, mabhisikiti, makeke, nezvimwewo.

Ngatinyatsoongororai mhando dzemafuta dzinonyanya kutaurwa nezvadzo: akazara neasina mafuta.

Mhando mbiri dzemafuta "akanaka": Monounsaturated uye Polyunsaturated

Mafuta asina kuguta, atinoti "mafuta akanaka," akakamurwa kuita mapoka maviri makuru.

1. Mafuta Asina Kuzara (MUFA)

Uyu ndiwo musoro wenyaya yedu nhasi. Rudzi urwu rwemafuta runobatsira zvikuru mukuderedza cholesterol mumuviri wedu. Runoita zvinhu zviviri:

• Inoderedza huwandu hwecholesterol yakaipa ( LDL ).
• Inowedzera huwandu hwakanaka hwecholesterol ( HDL ).

Izvi zvakafanana nekutsvaira nekuchenesa mugwagwa nekubvisa tsvina. Mafuta aya "akanaka" anoderedza kuunganidzwa kwemafuta akaipa mutsinga dzedu dzeropa.

Ndezvipi zvekudya zvine mafuta akawanda asina kubikwa?

• Avokadho
• Mafuta emuorivhi
• Mafuta eCanola
• Nzungu nemafuta enzungu
• Nzungu dzakadai semaarumondi nemacashew

2. Mafuta Akawanda Asina Kuzara (PUFA)

Uyu mumwe wemhuri yemafuta "akanaka". Kungofanana nemafuta asina mafuta akawanda, aya anobatsirawo kuderedza cholesterol yakaipa uye kuwedzera cholesterol yakanaka. Pamwe wakambonzwa nezveOmega -3 neOmega -6 . Ndizvo zvinoreva mafuta aya.

Ndezvipi zvekudya zvine mafuta akawanda e polyunsaturated?

• Mafuta emuriwo akadai sesunflower, sesame, soya, chibage
• Hove dzegungwa dzine mafuta dzakadai sesalmon, tuna, mackerel, uye sardines
• Mbeu dzakadai sembeu yeflakisi nembeu dzemanhanga

Sei mafuta asina kubikwa zvakanyanya achikosha kumuviri wedu?

Kubatsira kukuru kwekuwedzera rudzi urwu rwemafuta mukudya kwedu kunoderedza njodzi yezvirwere zvakaita sechirwere chemwoyo uye sitiroko .

Pamusoro pezvo, mafuta asina kuzara mumuviri anopawo muviri wedu zvinovaka muviri zvakakosha zvakaita sevhitamini E. Vhitamini E iantioxidant ine simba. Izvi zvinoreva kuti inobatsira kudzivirira kukuvara kwemasero emuviri, kuachengetedza, uye kubatsira kuvaka masero matsva.

Funga nezvazvo, kunyangwe marudzi ese emafuta aine huwandu hwakafanana hwemacalorie, chinonyanya kukosha ndechekuti anokanganisa sei hutano hwedu. Saka, nekuderedza mafuta akazara senge bota, margarine, nenyama ine mafuta, uye pachinzvimbo chekuwedzera chikafu chakapfuma mumafuta asina mafuta akawanda senge mafuta emuorivhi, avocado, nenzungu, unogona kuwana mabhenefiti akanaka pahutano.

Nzira yekuchengetedza sei kudya kwakanaka kwemoyo?

Kana ukawedzera tsika idzi diki muhupenyu hwako, iwewo unogona kuchengetedza moyo wakanaka.

• Verenga zvinyorwa zvechikafu: Usati watenga chero chinhu muchitoro, ita tsika yekuverenga zvinyorwa zvechikafu. "Mafuta ese" ndiwo huwandu hwemafuta ese aya. Tarisa pasi pazvo kuti uone kuti 'Mafuta Akaguta' akawanda sei.
• Shandisa zvidiki zvinotsiva: Kuchinja kudiki pakudya kwako kwezuva nezuva kunogona kuunza mhedzisiro yakakura.
• Pakutenga zvinhu zvakaita seyogati nechizi, sarudza mhando dzisina mafuta akawanda.
• Panzvimbo pehuku ine ganda, sarudza nyama kana hove yakabviswa ganda.
• Wedzera mimwe miriwo nemiriwo mukudya kwako.

Mazano ekudya kwemangwanani

Panzvimbo pekushandisa cream cheese pa bagel yako, idya kapu ye oats. Wedzera chipunu che flaxseed powder kuti uwedzere Omega-3. Shandisa mukaka usina mafuta akawanda panzvimbo pe creamer ine mafuta akawanda mukofi yako.

Mazano ekudya kwemasikati

Pane kuwedzera muto wakaita semayonnaise mumasangweji nemasaladhi ako, pwanya avocado yakaibva . Izvi zvinokupa mafuta akanaka uye mafuta asina kubikwa zvakanaka. Panzvimbo pezvidimbu zvebhekoni, wedzera zvidimbu zvehuku zvakabikwa mumasaladhi ako.

Mazano ekudya kwemanheru

Pakugocha kana kubika hove, shandisa mafuta emuorivhi mashoma panzvimbo pebhota. Panzvimbo pemasosi akagadzirwa nekirimu, sadza nzungu dzakapwanywa senge maarumondi kana nzungu pamusoro pehove. Zvinowedzera kunhuhwirira kwakanaka uye zvinobatsirawo pamoyo wako.