Kuti uderedze huremu mukuwirirana, kudya kwako kunofanirwa kuve nemafuta-ivo vanomisikidza chiyero chezvinhu zvinouya, tsigira kuomarara kweganda rako, pamwe nehutano hwebvudzi rako nezvipikiri. Kune vakadzi, mafuta anoita basa rakakosha muhutano hwehurongwa hwekubereka.
Nekusabvisa chikafu chine mafuta kubva mukudya kwedu, tinoisa hutano hwedu panjodzi uye kunonoka kurasikirwa nekurema nekukanganisa metabolism yedu. Deredza uremu, pamwe, uye zvichabuda nekukurumidza, asi nekudzoka kwechikafu chinowanzoitika, mapaundi akarasika achadzoka. Kunze kwezvo, chikafu chesi-chisina kugara chine mapuroteni uye makabhohaidhiretsi akawanda.
Butter
Butter rine mavitamini akawanda, fatty acids, uye zvicherwa zvekuti kunyangwe shomashoma mu sangweji inokwana kupa iwo kumuviri wako. Oiri inobatanidzwa mukuderedza kunwa kweshuga asi isingavhiringidze kuyerera kwesimba uye nekuvandudza kushanda kwehuropi.
Kuchengetedza
Avocado inopa mafuta emonounsaturated anogutsa nzara kwenguva yakareba uye asingakuvadze hutano. Avocado zvakare ine yakawanda yeprotein uye faibha, zvinopesana ne butter chete, iyo inobatsira kuchenesa muviri wehupfu. Izvo zvakajairwa zveavocado kune munhu mukuru ndeye kota pazuva nekuti, kunyangwe paine mabhenefiti, ichi chigadzirwa chakanyanya kwazvo mumacalorie.
Nuts
Pakati pemakungu maererano nemafuta emukati, unogona kusiyanisa walnuts, maamondi, uye coconut. Iyo zvakare polyunsaturated acid sosi, iyo inovandudza metabolism, inosimudzira ropa insulin mazinga, uye inosimudzira kuonda.
Hove yemafuta
Kudya hove kunokurudzirwa kwete chete nekuda kweomega-3 fatty acids asiwo muvhitamini D, iyo inokosha munguva kubva mumatsutso kusvika kumatsutso. Polyunsaturated acids inobatsira kuderedza uremu, kunatsiridza metabolism, uye padanho rejini kuramba kuunganidzwa kwemafuta anoiswa mudumbu. Izvo, nenzira, ndiyo yakanyanya kuoma kubvisa.
Yogurt
Yakapfuma muprotein, yakaderera-calori, yakaderera-carb, uye mafuta yogati ichave ruponeso rwako kubva kunotonhora. Yoghurt yakasikwa ine calcium uye mabhakitiriya anokosha, ayo achabatsira kuvandudza kudya uye kubvisa zviratidzo zvisingafadzi munzvimbo yedumbu. Iwe unogona kuzadza saladi ne yogurt uye kwete kungozvidya sendiro yakasiyana.
Eggs
Isu takajaira kuti mazai ndiwo anonyanya kukosha mapuroteni, uye yolk inokuvadza kune cholesterol yayo. Asi iri mu yolk ine chinhu chakakosha-choline, iyo inodzivirira kuwedzera uremu uye kuisa mafuta muchiropa.
Salad kupfeka
Mavhitaminzi kubva mumiriwo anotorwa pamwe chete nemafuta, uye saka zviri nani kuzadza saladi nemafuta emichero kana sosi. Mafuta akanakisisa ndeomuorivhi uye linseed; zvinokanganisa hutano hwemitsipa yeropa uye mwoyo. Kubva kumasosi, unogona kushandisa sour cream kana mayonnaise yakasikwa.
Chocolate tsvuku
Chimedu chidiki chechokoreti chinosimudzira manzwiro ako uye kupa chimwe chikamu chemafuta ane hutano. Iyi icocoa butter, ine maasidhi anogona kudzikamisa kugaya kwakajairika uye kunonoka kunzwa kwenzara.