Kana iwe uri mumhanyi asi usina chokwadi nezvekudiwa kwemafuta, hezvino zvikonzero zvishanu zvinokugutsa kuti mafuta emiriwo anofanirwa kuverengerwa mukudya:
1. Kurwisa kuzvimba uye kudzivirira
Kunyanya kukosha kwemafuta emiriwo ndeyekuti anoita semafuta emajoini, ligaments, arteries, uye masero. Vanoderedza mukana wekuzvimba mutsinga, uropi, masero, mwoyo; kutoderedza kushushikana. Vatambi vazhinji vanodya hove kupa muviri omega-3 acids inoderedza kuzvimba mumuviri. Asi zvakakosha kunzwisisa kuti nokuda kwezvinangwa izvi, chaizvoizvo, hapana salmon kana mackerel inodiwa. Hove dzinowana maomega-3s adzo kubva mualgae, uye nesuwo tinogona kuzviwana zvakananga kubva kune algae, pamwe nembeu dzechia, mhodzi dzeflakisi, mhodzi dzehemp, mhodzi dzenhanga, uye walnuts. Mafuta emiriwo haana cholesterol - pane zvinopesana, iwo ane michero yakasvibirira inowanikwa zvakananga kubva mumatumbo ePasi. Uye hongu, kunyange mafuta akazara, kana akatorwa kubva kune zvinomera (cocoa, kokonati), achiri akanaka pakudzikisa BP uye kusimudza triglycerides.
2. Zvimwe simba
Kana muviri usingawani macalorie akakwana kubva kumapuroteni, makabhohaidhiretsi nemafuta, kuneta kunokurumidza kupinda. Ichi chirwere chinodzivirirwa nyore nyore nekudya zvokudya zvine mafuta acids. Muviri wedu wakangwara kwazvo, unopopota kwatiri nezvematambudziko ayo, iwe unongoda kudzidza kuiteerera.
Kana ukawana zororo rakakwana, asi uchitarisa wakaneta nguva dzose, unogona kuona kuti hauna macalorie akakwana kubva kumafuta ane utano. Chekutanga, ita shuwa kuti haudye shuga dzakacheneswa uye hupfu, izvo zvinosimudzira kuzvimba uye spike mazinga eshuga yeropa, zvichitungamira kukuchinja kwemanzwiro. Zvakare, ita shuwa kuti uri kudya mapuroteni, carbs, uye mafuta ane hutano (kunyangwe mudiki diki) nekudya kwega kwega. Wedzera mamwe mafuta emiriwo kubva pakudya mbishi pakudya kwako uye unzwe mutsauko!
3. Saturation
Mafuta emiriwo anodiwawo kuti uwane kunzwa kwekuguta. Mafuta anotora nguva yakareba kuti agaye kupfuura mapuroteni nemacarbohydrates uye ane mamwe makorikori (9 magiramu achipikisa 4 mumacarbohydrates uye mapuroteni). Vanobatsira kuchengetedza huwandu hwehuga hweropa uye kudzivirira kuderera kwekudzvinyirira panguva yekurovedza muviri.
4. Kutorwa kwechikafu
Munhu wose anoda zvinovaka muviri, uye vatambi havasivo. Zvizhinji zvezvikafu zvakakosha zvinonyungudika nemafuta, zvinoreva kuti hazvigone kutorwa pasina mafuta. Aya ndiwo mavhitamini A, D, E, K. Nokudaro, kuitira kuti uwane rubatsiro rwakanyanya kubva pakudya, mafuta emiriwo anofanira kuiswa muzvokudya. Anenge magreens akapfuma muvhitamini A uye K. Howa dzakapfuma muvhitamini D, uye makotapeya, nzungu nemhodzi inzvimbo yakasikwa yevhitamini E, inochengeta tsinga dzine utano uye ganda rakanaka.
5. Kusimbisa tsandanyama
Pasinei nekutenda kunoramba kuripo kuti misumbu inovakwa chete kubva kumapuroteni, izvi hazvisi zvechokwadi zvachose. Muchokwadi, mapuroteni, mafuta uye makabhohaidhiretsi pamwe chete zvinovaka tsandanyama. Fungidzira kuti muviri wako (zvakakodzera) muchina wakanyatso mafuta. Kunyangwe iwe uri kuvaka tsandanyama, kutsungirira, kana simba, ita shuwa kuti uri kudya mamwe mafuta ane hutano usati watanga kurovedza muviri. Masero emhasuru ako achakutenda uye iwe uchavaka tsandanyama munguva shoma pane kana iwe wakadzivirira mafuta zvachose. Mafuta, mukuwedzera, anokurumidza kukurumidza kushandiswa kwemasabolism, kunyange zvazvo vazhinji vachitarisira kuti iite zvinopesana.
Heino snack yakakura isati yatanga kushanda: Sanganisa 1/3 mukombe oatmeal ne 1 kipunu mbeu dzechia uye 1 kipunu maarumondi mbishi, mhodzi dzenhanga, kana walnuts, cherries nyowani kana chando, sinamoni, uye stevia (kana uchida zvinotapira). Wedzera mumwe mukaka "usiri wemukaka" kuti urunge porridge iyi ine hutano.
Chii chisingafaniri kudya nemafuta ane hutano
Paunosarudza mafuta ane utano, dzivisa mafuta akacheneswa. Pane kudaro, idya zvitubu zvemafuta ane mavhitamini, mamineral, uye fiber. Rangarira: chero chikafu chakazara chine fiber chiri nani pakusimudzira mhasuru kuwana uye kuonda. Semuenzaniso, pamafuta emuriwo, sarudza maavocado, maarumondi, uye maorivhi pane mafuta anobva muzvokudya izvi, uye nyama yekokonati pane mafuta ekokonati. Kana iwe uchishivirira mafuta zvakanaka, izvo zvakanaka, asi chero zvakadaro, usakanganwa chikafu chose.
Uyewo dzivisa high glycemic carbohydrates yakadai semupunga chena, makuki, michero yakaomeswa neshuga yakawedzerwa, mapeji machena eupfu, zvose zvinogona kukonzera uremu. Sarudza hutano hwemakabhohaidhiretsi masosi: nyemba, zviyo (quinoa, bhari, oatmeal, mupunga wesango), michero mitsva, miriwo, uye mashizha ane mashizha.
Mutambi kana kwete, mafuta anodiwa mune chero mamiriro ezvinhu. Nguva dzose sarudza zvakachena, zvakakwana, zvekudya zvezvirimwa pamusoro pezvokudya zvemhuka, izvo zvisina cholesterol asi zvakapfuma mumavhitamini nemaminerari. Kufanana nezvimwe zvese zvinovaka muviri, mafuta anofanira kunge ari chikamu chakakosha chekudya kwakadzikama.
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