Nei vana vachida mafuta?
Kutanga, nokuti mumakore okutanga, vane kukura kwakasimba zvikuru mukurema uye ukuru. Nekudaro, ivo vanoda 1 macalorie pazuva kutenderedza 100 makore uye pakati pe2 ne1 pakati pe200 ne1 makore. Uye mafuta anobatsira zvikuru mukusangana nezvido zvavo zvecalorie. "Zvino, hurongwa hwavo hwekutya uye hwekunzwa huri mukugadzirwa kwakazara uye vanoda akakosha mafuta acids, iyo yakakurumbira omega 700 uye 3 iyo inopihwa nemafuta, kunyanya mafuta emiriwo", anotsanangura Muzvinafundo Régis Hankard, nyanzvi mukudya kwevacheche.
Ndeapi mafuta ekupa vana uye muhuwandu hupi?
Hongu, rapeseed uye walnut mafuta ndiyo yakanyanya kuenzana mu omega 3 uye 6. Uye isu tinopa nguva nenguva mafuta emuorivhi, mbeu yemazambiringa kana soya. Mafuta enzungu anogona kuunzwa kubva pamwedzi mitanhatu pasina kutya kusimudzira allergy. "Tinovimba nekusiyana-siyana kuti tipe huwandu hwakawanda hweakakosha mafuta asidhi", anowedzera Muzvinafundo Hankard *.
Zviyero zvakakodzera? Kazhinji, tinokurudzira 1 teaspoonful yevana vari pasi pegore, kwekudya kwemasikati, uye 2 mashupuni kubva pazera remakore 2. Muzviitiko zvose, kuwedzerwa kwemafuta kunova kwakakosha apo mwana anongonwa mabhodhoro maviri emukaka pazuva, inenge mwedzi gumi. .
Kusiyanisa kudya kwemafuta, kamwe kana kaviri pavhiki, tinopa mafuta emhuka yakabva: 1 knob yebhota kana 1 teaspoon ye crème fraîche. Kuti tipe "zvakanaka" mafuta acids, tinofungawo nezvehove dzine mafuta. Ivo vane omega 3 uye 6.
Mukuita, zvakanaka kuisa hove pamenyu kaviri pavhiki muhuwandu hunofananidzwa nezera: 25-30 g kwemwedzi 12/18 uye 50 g yakakura kubva pamakore 3/4. Uye ikoko zvakare, tinosiyana: kamwe hove ine mafuta - mackerel, salmon, sardine - uye kamwe hove yakaonda: cod, halibut, sole ... Pakupedzisira, tinogona kupa chikafu chakakangwa, asi zvine musoro uye muhuwandu hwakachinjirwa kuzera . Mushure mekubika, bvisa papepa rinopinza.
Muvhidhiyo: Mafuta, anofanira kuwedzerwa kune ndiro dzevana here?
Pamberi pemakore 3
Lipids inofanira kumiririra 45 kusvika 50% yesimba ravo rezuva nezuva!
Mushure memakore 3
Zvinokurudzirwa kudya zvinodonha zvishoma kusvika pa35 kusvika 40% *, izvo zvinoenderana nevakuru.
* Kurudziro kubva kuFrench Chikafu Chengetedzo Agency (ANSES).
Zvigadzirwa zveindasitiri, ndezvipi zvakanaka mafungiro?
Trans fatty acids uye mafuta akazara ari muzvigadzirwa zvemaindasitiri anowedzera cholesterol yakaipa muvakuru, asi hapana chidzidzo chinoratidza kuti vane
mhedzisiro yakaipa pane yemoyo vascular system yevadiki. Havakuridziwo kufutisa. Ichi hachisi chikonzero chekudya zvakanyanya! Anogona here kushandisa zvigadzirwa zvine mafuta emichindwe? Mafuta emuchindwe anowanzo kubatwa nedhimoni nekuti ane akawanda akazara mafuta acids kupfuura mamwe. “Asi palmitic acid, a saturated fatty acid, chinhuwo zvacho chinoumba mukaka womunhu!
Uye semafuta ese akazara anodyiwa zvakawandisa, anogona kukurudzira chirwere chemoyo, ”anodaro Muzvinafundo Régis Hankard. Mukurumbira waro wakashata unobatanidzwawo nezvinetso zvezvakatipoteredza sezvo kurimwa kwemiti yemichindwe kuchitungamirira kukuparadzwa kukuru kwemasango mune dzimwe nyika.
Concrete, tinoderedza kushandiswa kwe mayonnaise - kubva kumwedzi 18 - uye crisps. Sechiyeuchidzo, 50 g yecrisps ine 2 tablespoons yemafuta! Kana zvasvika kune nyama inotonhora, kunze kweiyo ham chena iyo inogona kuiswa pamenyu kubva pamwedzi mitanhatu yekuzvarwa, zviri nani kumirira kusvika makore maviri ekuzvarwa soseji, pâtés, terrines ...
Kana zviri zviyo, zviyo, zvinopararira, zvakachengeterwa mazuva emitambo.
Uye cheeses? Dzine mafuta akawanda. Asi ivo vanewo matsime akanaka e calcium. Tinofarira pasteurized cheeses - brie, munster… kubva kumwedzi 8-10 uye idzo dzakagadzirwa nemukaka wakabikwa kubva pamakore matatu kudzivirira matambudziko elisteriosis uye salmonellosis, anokonzera fivha uye manyoka.
* Prof. Régis Hankard nyanzvi yekudya kwevacheche uye nhengo yeNutrition Committee yeFrench Pediatric Society (SFP)