Mafuta "akavanzwa" muzvokudya zvakawanda. Asi hakuna mafuta “akanaka” here?
Mafuta anogona kuwanikwa mukudya kwakawanda - kunyangwe mune zvine hutano. Kuwanda kwemafuta muchigadzirwa, ndiko kuwedzera kwekoriori yemukati, sezvo mafuta ari sosi yakaomeswa yemacalorie. Rimwe giramu remafuta rine 9 makorikori - zvakapetwa kaviri segiramu rimwe reprotein kana carbohydrate (4 macalorie). Saka, kuwedzera kunyange mafuta mashoma kune mabikirwo anogona kuwedzera zvakanyanya macalories.
Sezvo mutemo, mafuta kubva kumiti yemiriwo ari nani pane mafuta kubva kumhuka. Mafuta emiriwo, akadai semafuta emuorivhi, nzungu, mbeu, flax, uye maavocados, ane hupfumi hwevhitamini E, phytochemicals (anodzivirira kana zvirwere-zvinomera zvinomera), uye akakosha mafuta acids, ayo anosanganisira omega-3 fatty acids uye ari. inobatsira mwoyo ine monounsaturated mafuta.
Iko hakuna kurudziro imwechete yehuwandu hwemafuta emiriwo kuti uise mukudya kwako. Chero zvazvingaitika, kana iwe ukawedzera kunyange nemafuta akanaka, chigumisiro chichava nhamba yakawandisa yemakori uye mamwe magiramu emafuta mumuviri wako. Kunyange zvazvo mafuta achivandudza kunaka kwezvokudya, haaiti kuti kudya kuwedzere kugutsa. Iyi ndeimwe yematambudziko ezvokudya zvine mafuta. Zvokudya zvakawanda zvakaderera-macalorie, zvakadai sezviyo nemiriwo, zvinozadza muviri wako zviri nani zvikuru nokuti zvakazara nemacarbohydrates akaoma uye yakakwirira mufiber. Nokudya zvokudya izvi, tinoguta tisati tawana nguva yekudya macalorie akawanda kubva mazviri.
Fungidzira kuti unonzwa sei paunodya ice cream kana kuti orenji hombe. Iwe uchanzwa wakazara zvakaenzana, asi neorenji, unowana macalorie mashoma. Izvo zvinodikanwa kuti mafuta emiriwo aite 10-30% yezvokudya zvako zvezuva nezuva. Kana iwe uri kutarisa uremu hwako, saka, hongu, mafuta mashoma, zviri nani.
Kune mafuta akaipa zvachose here?
Muchidimbu mafuta ehydrogenated haana hutano zvachose. Yakagadzirirwa kuchengetwa kwenguva refu, mafuta aya anonyanya kugadziriswa ane trans mafuta, zvinhu zvinozivikanwa kuti zvinowedzera cholesterol uye njodzi yechirwere chemoyo.
Iko hakuna kungoita nhanho yakachengeteka yekushandiswa kwemafuta etrans. Mazita echikafu anoratidza kuti mangani emafuta echigadzirwa ane. Unogona kuona kuti anowanikwa zvakanyanya muzvikafu zvinogadzirwa zvakanyanya uye mumabhuranzi mazhinji emajarini nemafuta emushonga, zvinongedzo zvinowanzoshandiswa mumabikirwo emapie, makuki, makeke, nezvimwe.
Ndezvipi zvimwe zvinhu zvinoda kuongororwa?
Chimwe che-high-calorie ingredient pasina hutano hunobatsira shuga. Imwe kapu yetii inopisa, semuenzaniso, haina calorie-isina, asi wedzera mashupuni mashoma eshuga uye kapu imwe chete iyoyo ine macalorie anosvika makumi matatu. Nekunwa makapu matatu etii pazuva, uri kuwedzera mamwe makumi mapfumbamwe emacalorie. Hazvina mhosva kuti unofarira zvakadini zvinotapira - shuga, uchi, maple syrup kana sirasi yezviyo - zvinokurudzirwa kuchengetedza kushandiswa kwavo kune zvishoma, sezvo zviine zvinenge zvisina zvinovaka muviri.
Vanhu vanodya 2000 macalorie pazuva vanorayirwa kuti vadzikise kudya kwavo shuga kusvika mashupuni gumi pazuva. Izvi zvingaita sezvizhinji, asi chaizvoizvo inenge hafu yehuwandu hweshuga iyo vanhu vakawanda vanodya ikozvino.
Pazasi mutsara: Edza kudya chete mbishi mafuta emiriwo, dzikamisa zvikafu zvakakangwa, uye dzivirira zvishoma hydrogenated mafuta. Kana iwe uri kutarisa yako calorie kudya, zvine musoro kutema kunyange mafuta emiriwo uye akawedzera shuga zvakanyanya sezvinobvira.