Patinonzwa izwi rekuti 'mafuta' kana kuti 'mafuta', vazhinji vedu tinofunga kuti hazvina kunaka kumuviri, handiti? Tinoedza kuderedza kudya kwedu mafuta nekuti anowedzera huremu uye cholesterol. Asi waizviziva here kuti kunewo 'mafuta akanaka' akakosha kumiviri yedu uye anobatsira mwoyo? Rimwe remafuta akanaka akadaro imafuta akawanda atiri kutaura nezvawo nhasi. Pamwe chiremba wako anodanawo izvi kuti '(Polyunsaturated Fatty Acids - PUFA)'.
Sei miviri yedu ichida mafuta chaizvo?
Kungofanana nemakabhohaidhiretsi nemapuroteni, mafuta chikamu chakakosha chekudya kwedu kwakaringana. Ngationei kuti sei.
- Simba guru: Mafuta isimba guru. Chimbofungai, gramu imwe chete yemacarbohydrates nemapuroteni inotipa makirocalorie mana chete esimba. Asi gramu imwe chete yemafuta inopa makirocalorie mapfumbamwe esimba.
- Inobatsira kunwisa mavhitamini: Mafuta akakosha kuti miviri yedu inwe mavhitamini anonyungudika mafuta akaita sevhitamini A , D, E, naK. Hazvina mhosva kuti unonwa akawanda sei, mavhitamini aya haazoshande zvakanaka kana usina mafuta akakwana mumuviri wako.
- Inopa mafuta acids akakosha: Kune mafuta acids ayo muviri wedu usingagone kugadzira wega, asi akakosha kuti urarame. Tinongowana aya chete kubva muchikafu chatinodya.
Ndeapi marudzi emafuta? Ngationei mafuta 'akanaka' ne 'akaipa'
Zvichitaurwa zviri nyore, mafuta anogona kukamurwa kuita mhando mbiri huru. Aya ndiwo 'mafuta akanaka' uye 'mafuta akaipa.' Tafura iyi ichakupa pfungwa yakanaka yeizvi.
| Rudzi rwemafuta | Zvisikwa uye kukanganisa hutano |
|---|
| Mafuta 'Akanaka' - Mafuta Asina Kuguta | Izvi zvinonwiwa patembiricha yemumba (semuenzaniso mafuta emuriwo). Zvakanakira mwoyo. Zvinoderedza huwandu hwecholesterol yakaipa muropa, zvichideredza njodzi yezvirwere zvakaita sechirwere chemwoyo nesitiroko. Kune mhando mbiri dzazvo: monounsaturated nepolyunsaturated. |
| Mafuta 'Akaipa' - Mafuta Akaguta | Izvi zvakasimba kana tembiricha yemumba (semuenzaniso bota, mafuta ekokonati). Zvizhinji muzvikafu zvemhuka (nyama, chizi). Kudya zvakawanda kwazvo kunogona kuwedzera huwandu hwecholesterol yakaipa (LDL) mumuviri uye kuwedzera njodzi yechirwere chemwoyo. |
| Mafuta 'Akaipa Kwazvo' - Mafuta eTrans | Iri ndiro rudzi rwemafuta rune njodzi zvikuru. Mafuta aya akagadzirwa nemaoko (kuburikidza nehydrogenation) anowanzo kuwanikwa muzvikafu zvakabikwa, margarine, uye muzvikafu zvakagadzirwa. Anowedzera cholesterol yakaipa (LDL) uye anoderedza cholesterol yakanaka (HDL). Izvi zvinowedzera njodzi yezvirwere zvemwoyo, sitiroko, uye chirwere cheshuga. |
Saka, munonzwisisa here? Hatifaniri kurega kudya mafuta zvachose. Chinokosha kuderedza mafuta akaipa (mafuta akazara uye etrans) uye panzvimbo pezvo kuwedzera mafuta akanaka (mafuta asina kuzara) mukudya kwedu.
Ndezvipi zvekudya zvine mafuta akawanda asina kubikwa (PUFA)?
Zvakanaka, ngatinyatsoongorora gamba renyaya yedu, Polyunsaturated Fat. Aya akakamurwa kuita mhando mbiri huru. Iwo ndiwo
Omega-3 neOmega
-6 . Ose akakosha kumiviri yedu. Heano mamwe maitiro ekuwedzera aya mukudya kwedu kwezuva nezuva.
| Zvikafu zvakapfuma muOmega-3 | Zvikafu zvakapfuma muOmega-6 |
|---|
- Hove dzine mafuta (salmon, mackerel, sardines, shark, herring)
- Hove dzegungwa (shrimp, oysters)
- Nzungu
- Mbeu dzeflakisi nembeu dzeChia
- Tofu
- Mafuta eCanola, Mafuta emuorivhi
- Mazai
| - Mafuta ezuva, mafuta esoya, mafuta echibage
- Nzungu, nzungu dzemupaini, nzungu
- Mbeu dzesesame ne sesame paste (Tahini)
- Soya ne tofu
- Mazai
- Nyama nehuku
|
Mabhenefiti ePolyunsaturated Fat kumuviri wedu
Mafuta aya akanaka anobatsira miviri yedu nenzira dzakasiyana-siyana.
- Zvinobatsira kuderedza huwandu hwecholesterol yakaipa ( LDL ) muropa rako.
- Inoderedza njodzi yekuchengetwa kwemafuta uye kuvharika kwetsinga dzeropa .
- Njodzi yechirwere chemwoyo nestroke inoderedzwa zvakanyanya.
- Inobatsira mukukura nekuchengetedza masero mumuviri wedu.
- Zvakakosha zvikuru pakukura kwehuropi uye mashandiro ahwo .
- Inodzora BP uye inovandudza hutano hwemwoyo.
- Mavhitamini anonyungudika mumafuta akadai sevhitamini E anowedzera kugona kwemuviri kuanyudza.
Mari yakawanda sei yakanaka kwatiri?
Rudzi rwemafuta aunodya rwakakosha sehuwandu hwawo. Vanachiremba vanokurudzira kudya magiramu 225 (8 ounces) emhando dzakasiyana dzehove pasvondo. Zvakanakawo kuwedzera maspuni matatu pazuva emafuta emuriwo ane hutano, akadai semafuta emuorivhi nemafuta ecanola. Chinhu chakakosha kuverenga zvakanyorwa pazvikafu nezvikafu zvaunotenga muchitoro. Tarisa mhando dzemafuta ari mumafuta aya, kunyanya mafuta akazara nemafuta etrans. Sarudza chikafu chine mafuta akawandisa uye mafuta asina mafuta akawanda.
Kana muine mibvunzo nezvenyaya iyi, kunyanya kana muine zvimwe zvirwere (zvakaita sechirwere cheshuga kana BP), taurai nachiremba wemhuri yenyu . Iye achakwanisa kukupai mazano akanakisisa ehutano hwenyu.
Mharidzo Yekuenda Nayo Kumba
- Haasi mafuta ese akaipa. Mafuta akawanda asina kuzara uye asina kuzara ndiwo mafuta akanaka anobatsira miviri yedu nemoyo yedu.
- Miviri yedu haigone kugadzira mafuta aya akanaka yoga, saka tinofanira kuawana kubva muzvikafu zvakaita sehove dzine mafuta, nzungu (walnuts), uye mafuta akagadzirwa nenzungu (mafuta omuorivhi).
- Deredza mafuta akaipa (mafuta akazara uye etrans) anowanikwa muzvikafu zvakabikwa, muzvikafu zvakagadzirwa, uye mumafuta emhuka zvakanyanya sezvinobvira.
- Mafuta akanaka anoderedza cholesterol yakaipa, anoderedza njodzi yezvirwere zvemwoyo, uye anobatsira pakushanda kweuropi.
- Gara uchibvunza chiremba wako kuti akupe mazano akanakisisa nezvekudya kwako.
Mafuta akanaka, mafuta akawanda asina kuguta, omega 3, omega 6, cholesterol, hutano hwemwoyo, mafuta akazara
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