Fat-kukuvadza kana kubatsirwa?
Kudya kwedu musanganiswa wemapuroteni, mafuta uye makabhohaidhiretsi pamwe nekuwedzera kushoma kwekutevera zvinhu uye mavitamini. Tinofanira here kusiya zvachose izvo zvinoratidzika sezvatinokuvadza muviri, zvakadai semafuta, anodaro nyanzvi yedu yezvokudya Oleg Vladimirov.
Mafuta anounza macalorie mazhinji kumuviri, saka vanachiremba vanowanzo kuraira kudzikisa huwandu hwezvakakora zvine mafuta kuti uchengetedze huremu hwakajairika, uye zvirinani kuzvipa zvachose! Zvisinei, haasi mafuta ose anokuvadza, kunewo ayo anonzi anobatsira. Mafuta ane hutano akapatsanurwa kuita mapoka matatu: akazara, polyunsaturated uye monounsaturated nemahydrogen maatomu.
Mafuta anogadzirwa
Mafuta akazara patembiricha yemumba anowanzo kusimba, anobva kune zvigadzirwa zvemhuka (nyama yemombe, mafuta emukaka), pamwe nemafuta ekupisa (kokonati, palm), ayo anowanzoshandiswa muindasitiri yezvekudya nekuda kwekuchipa kwavo uye kusakwanisa. kuora kwenguva refu, asi zvakanakira muviri hazvina mubvunzo.
Monounsaturated mafuta
Mafuta asina unsaturated anowanzo mvura patembiricha yekamuri, uye anowanzoiswa kune inonzi hydrogenation kuti iome. Zvigadzirwa zvinoguma (margarine, kupararira) zvinokuvadza kudarika mafuta akazara, uye ane trans-fatty acids, iyo inowedzera njodzi yekoronary disease, chirwere chemwoyo uye kenza, chirwere cheAlzheimer, uye chinogonawo kutungamirira kukushaya mbereko.
Kunobva mafuta emonounsaturated mafuta ecanola nemafuta enzungu, pamwe neolive nepeanut oil. Chinhu chavo chikuru chinobatsira ndechekuenzanisa chiyero cheyakaipa uye yakanaka cholesterol, uku uchichengetedza yakajairika mwero weiyo yakazara cholesterol.
Polyunsaturated mafuta
Polyunsaturated mafuta akakamurwa kuva marudzi matatu, anonzi Omega 3, 6, uye 9. Zvose zvinounza zvikomborero zvakakura kumuviri, kunyanya, kuderedza kusingaperi kuputika uye kunatsiridza mametabolism. Polyunsaturated mafuta anodiwa kumunhu ane hutano muhuwandu hwe5 kusvika ku10 g pazuva, tsime ravo guru ndiro mafuta emiriwo kubva kune nuts, pamwe nehove dzine mafuta. Ihove inofanira kunge iri yegungwa, yakabatwa mumvura inotonhora yekuchamhembe, uye haufaniri kurega hove dzemakani mumafuta - dzichabatsirawo muviri.
Zviripachena kuti mafuta, ayo mazhinji anofunga sosi yezvinetso zvavo zvese, ane zvinhu zvakawanda zvinobatsira, saka, kunyangwe paine yavo yakawanda macaloriki, zvine njodzi kuvabvisa pakudya. Kudya zvinovaka muviri kunofanirwa kuve kwakasiyana-siyana sezvinobvira - kune iyo yakajairwa kuvandudzwa uye mashandiro emuviri wedu zvinoda huwandu hwakazara hwezvakakwana. Unogona kubvisa macalorie akawandisa nekuwedzera simba remuviri, pane nzira dzakaringana dzekuita izvi: unogona kudzikisa tembiricha iri mukati nekungovhura, semuenzaniso, hwindo, kana iwe unogona kuedza uye pakupedzisira kusvika kune yekurovedza muviri. ! Izvo izvi, uye kwete kurambwa kwemafuta anodikanwa, izvo zvinonyatso batsira muviri.