Kudya zvine hutano uye Mafuta

Kwemakore makumi matatu apfuura mafuta ari mukudya anoonekwa sechikonzero chekuwedzera kuwanda, high cholesterol uye chirwere chemoyo. Zvisinei, kushandiswa kwezvinhu zvakaderera-mafuta uye kutevera kudya kwakaderera-mafuta hakuna kukwana kuti uve mutete uye uine hutano. Kutaura zvazviri, zvakapesana ndezvechokwadi.

Kunze kwekutarisira nezvemafuta mangani atinodya, iwe unofanirwa kuzviita uchifunga. Chokwadi, kudzikisa kudyiwa kwemamwe marudzi emafuta kunoderedza njodzi yezvirwere zvakawanda zvisingaperi. Kune rimwe divi, mamwe marudzi emafuta anonyanya kukosha kuhutano hwedu.

Kune Ruzivo rwakawanda pamusoro pemafuta, uye zvinogona kutaridza kupokana nekuda kwekusakwana kwayo. Saka iwe hauna gap mundima iyi yeruzivo, ngatibatei nezvose nenzira kwayo uye tsanangura shamwari nevavengi pakati pemafuta.

Ngano uye chokwadi nezve mafuta

Nhema: chikafu chakaderera mumafuta ndiyo nzira yakanakisa yekukunda kufutisa.

Chokwadi:

• Huwandu hwevanhu vekuAmerican vakafutisa hwakawedzera zvakapetwa pamusoro pemakore makumi maviri apfuura ayo akabatana neiyo yakaderera-mafuta shanduko.
• Muna 1960, maAmerican akagashira makumi mashanu kubva muzana muzana emacalorie kubva kumafuta - uye zvikamu gumi nezvitatu kubva muzana chete zvaive zvakakora Ikozvino, apo vazhinji vanongowana chete makumi matatu neshanu emakumi emacalorie kubva kumafuta, 45% vane kuongororwa kwekuneta!

Nhema: kuonda, unofanirwa kudya mashoma mafuta

Chokwadi:

• Sezvineiwo, kuderera kwakangoerekana kwemafuta mukudya kune zvakapesana: kuyedza kudya mashoma mafuta, tinowedzera. Kuramba kubva kumafuta, vanhu vazhinji vanotanga kudya chikafu chakapfuma mune makabhohaidhiretsi ari nyore kugaya, kana chikafu chine mafuta mashoma, ipapo mafuta ane hutano anotsiviwa neshuga neakakwira-macalorie akacheneswa makabhohaidhiretsi. Izvi, zveshuwa hazvipe yakanakisa mhedzisiro pamufananidzo.
• Iwe unofanirwa kudzikisa macalorie kuti uderedze huremu. Asi mafuta anogutisa uye anopedza nzara yako, nokudaro achidzivirira kubva pakudya zvakanyanya.
• Chidzidzo ichi chakaratidza kuti vakadzi pane chikafu chine mafuta mashoma vakarasika huremu kupfuura vakadzi vaitevera chikafu chavo chenguva dzose.

Mafuta ane hutano akakosha kune hutano

Muviri wemunhu unoshandisa mafuta acids mune zvese maitiro, kubva pakuvaka maseru membranes kuita mabasa akakosha muuropi, maziso nemapapu. Mafuta anoita anotevera mabasa mumuviri wemunhu:

• pfungwa - mafuta anonyora makumi matanhatu muzana ehuropi matomu uye akakosha pamabasa ayo, kusanganisira kugona kugona, ndangariro uye mirau mirau. Mafuta akakosha zvakanyanya kune vakadzi vane nhumbu sezvo ivo vachitora chikamu mukukura kweiyo fetal brain.
• Masero - Fatty acids anobatsira maseru kuti arambe achifamba uye achichinjika, uye zvakare ane basa rekuvakwa kwemasero membrane.
• mwoyo - 60% yesimba iro moyo wedu unowana mukupisa kwemafuta. Mamwe mafuta anodiwa zvakare kuti urambe wakagadzikana pamoyo mutinhimira.
• Mitsipa - mafuta anonyora izvo zvinhu zvinovhara uye zvinodzivirira tsinga, kupatsanura mafungiro emagetsi uye kumhanyisa kufambisa kwavo.
• Mapungiro - pulmonary surfactant, iyo inoda kuwanda kwemafuta akazara, inoita kuti vakwanise kushanda zviri nyore uye nekuvachengeta kubva mukuwa.
• Eyes - mafuta akakosha pakuzadzikiswa kwemabasa ekuona.
• kugaya - mafuta mukudya anononoka kugaya maitiro, muviri une nguva yakawanda yekutora zvinovaka muviri. Mafuta anobatsira kupa anogara aine huwandu hwesimba uye kugara wakazara kwenguva refu. Mafuta-akanyungudika mavhitaminzi (A, D, E, K) anonwiwa pamberi peo mafuta.
• Nhengo dzese dzemukati - mafuta mubato unochengetedza nhengo dzemukati.
• Immune system - mamwe mafuta anobatsira metabolism yako uye immune system kugara zvine hutano uye kushanda nemazvo.

"Vatambi" mumhuri yemafuta

Kuti unzwisise kuti ndeapi mafuta akanaka uye akaipa, iwe unofanirwa kuziva mazita evatambi uye nerumwe ruzivo nezve ivo.

Monounsaturated mafuta

• Mvura pane tembiricha yemukati uye isina kugadzikana painochengetwa mufiriji.
• Mhedzisiro huru ndeyamafuta emiriwo akadai semafuta erapisi, mafuta enzungu, uye maorivhi. Mamwe manyuko akanaka maavocado; maamondi, hazelnuts, pecans uye mbeu yemanhanga uye mbeu yesame.
• Vanhu vanotevera chikafu chekare cheMedithera, chine zvigadzirwa zvakawanda zvine mafuta emuorivhi (mafuta emuorivhi), vanowanzove nenjodzi yakaderera yechirwere chemoyo.

Polyunsaturated mafuta

• Mvura pane tembiricha yemukati uye zvakare pane yakaderera tembiricha
• Midziyo mikuru izuva rezuva, chibage, soyabhinzi nemafuta eflakisi, uye zvakare chikafu chakadai semadnuts, mbeu yeflakisi nehove.
• Mhuri iyi inosanganisira omega-3 fatty acids, ane anti-kupisa simba. Muviri wedu haugone kuzvigadzira. Uye zvakare, omega-3 mafuta anowanikwa mune mashoma mashoma chikafu.

Saturated fat

• Semutemo, iri mune yakasimba mamiriro pakamuri tembiricha uye ine yakanyanya kunyauka poindi
• Nzvimbo huru ndeyekudya kwemhuka, kusanganisira nyama uye zvigadzirwa zvemukaka. Kumwe kunowanikwa mafuta emuriwo ekupisa semafuta ekokonati, mafuta emichindwe uye zvigadzirwa zvakagadzirwa nekushandisa kwavo. Huku nehove zvine mafuta akazara, asi mune zvishoma pane nyama tsvuku.
• Mafuta akaguta anowedzera yakaderera-density lipoprotein, kana yakaipa cholesterol, iyo inowedzera mukana wecoronary chirwere chemoyo (CHD).
• Kune yedu muviri hazvina basa kuti tiwane mafuta akaguta kubva muchikafu, sezvo ese mafuta akazara aanoda, anogona kuburitsa zvakazvimiririra kana paine zvakakwana zve "mafuta akanaka" mune chikafu.

TRANS mafuta

• MAFUTA emafuta anogadzirwa nekupisa mafuta emiriwo emafuta pamberi pehydrogen gasi, maitiro anonzi hydrogenation. Partial hydrogenation yemafuta emafuta inoita kuti igadzikane uye ivo vanodzikira zvishoma, izvo zvakanaka kwazvo kune vanogadzira chikafu - uye zvakashata kwazvo kwauri.
• Mhedzisiro huru yemafuta eTrans mafuta emuriwo, mamwe maMargarines, makuki, zviwitsi, makuki, zvekudya, chikafu chakakangwa, zvinhu zvakabikwa uye zvimwe zvinogadzirwa zvakagadzirwa nemafuta emuriwo ane hydrogenated.
• TRANS-mafuta inosimudza yakaderera-density lipoprotein, kana yakaipa cholesterol, iyo inowedzera mukana wecoronary chirwere chemoyo uye inoderedza "yakanaka" cholesterol (yakakwira lipoprotein density).

Zvese zvekudya zvine mafuta zvine mhando dzakasiyana dzemafuta.

Chero mafuta kana mafuta ndiwo musanganiswa wemafuta akasiyana. Tafura inotevera * inoratidza izvi:

Boka re omega-3-Iwo ane hutano mafuta

Tese isu tinofanirwa kuwedzera kutora kweanobatsira omega-3 fatty acids, iyo inodikanwa kune akadai mabasa emuviri sekudzora kuwacha kweropa uye kugadzira maseru membranes muuropi. Isu tichiri kudzidza nezve zvakawanda zvakanakira omega-3, asi kutsvagurudza kwakaratidza kuti aya mafuta acids anogona kuva nemhedzisiro mune izvo zvinotevera zvirwere:

• Chirwere chemoyo. Epidemiological uye kiriniki miedzo yakaratidza kuti omega-3 fatty acids anobatsira kudzikisa triglyceride mazinga, kukura kweatherosclerotic plaque uye njodzi ye arrhythmias. Vanogona zvakare kudzikira zvishoma BP.
• Kenza yechiropa. Iko kushandiswa kwe omega-3 fatty acids inogona kuve inoshanda kurapa kwekudzivirira uye kurapwa kwechiropa kenza.
• Kuora mwoyo. Omega-3 fatty acids inoderedza zviratidzo zvekushungurudzika, pamwe nekuda kwekuti ivo vanobatsira mukuwedzera kweiyo grey nyaya yehuropi.
• Dementia. Kudya hove dzakakora dzakakwira mu omega 3, kunodzikisira mukana wekuvandudza asymptomatic maronda maronda ayo anogona kutungamira mukukanganwa ndangariro uye kuora mwoyo.

Mhando dze omega-3 fatty acids

Nhengo nhatu dzakakosha dzemhuri omega-3 ndeye alpha - linolenic acid (ALA); eicosapentaenoic acid (EPA) uye docosahexaenoic acid (DHA). Kwakanakisa sosi ndeye hove dzakakora salmon, herring, mackerel, anchovies, sardines kana hove mafuta seMuwedzera. Makedheni tuna uye gungwa trout inogona zvakare kuve sosi yakanaka, zvinoenderana nekuti hove dzakatorwa sei nekugadziriswa.

Iwe unogona kunzwa zvakawanda nezvekutora omega-3s kubva kuzvikafu zvakapfuma mumafuta alpha-linolenic acids. ALK ndiyo inonyanya kuzivikanwa omega-3 asidhi iripo mune yekudya kweAmerica uye inowanikwa yakawanda mumbeu yeflakisi nemafuta eFlakseed, uye walnuts. Kunyangwe muviri wako uchikwanisa kushandura ALA kuita EPA uye DHA, haugone kuve nechokwadi cheiyi zana muzana, nekuti mukana uyu uripo chete kune vamwe vanhu. Nekudaro, kuitira kuti uve nechokwadi chekuwana zvakakwana izvi zvakakosha zvinovaka muviri, zvinokurudzirwa kuisa mukudya hove dzakakora kana hove mafuta. Asi, kana iwe ukasadya hove uye hove mafuta, asi shandisa chete iyo ALK, zvirinani kupfuura chero chinhu, uye chengetedza yako yemoyo sisitimu system icharamba ichikura, kunyangwe isingaite sekushandiswa kwemafuta ehove.

Vamwe vanhu vanodzivisa hove dzegungwa nekuti vanonetsekana nezve mercury kana zvimwe zvinokachidza muhove. Nyanzvi zhinji dzinobvumirana kuti mabhenefiti ezvikamu zviviri zvehove dzemakungwa anotonhora muvhiki kupfuura nenjodzi.

Kusarudza akanakisa omega-3 ekuwedzera

Kana uchisarudza chikafu chekuwedzera omega-3 unofanirwa kuchengeta mundangariro zvinotevera:

• Pazuva zvakaringana imwe kapsule 500mg. Nhamba inopfuura iyi haina basa uye inogona kukanganisa hutano. American Heart Association inokurudzira kushandiswa kwema 1-3 gramu pazuva reEPA uye DHA. Kune mamwe marapirwo, madosi epamusoro e omega-3 anogona kubatsira, asi usati waashandisa, bvunza chiremba.
• Sarudza zvinowedzera izvo zvisina mercury, giredhi remishonga uye mamorekuru akadhirowewa. Ita shuwa kuti iyo yekuwedzera ine zvese DHA uye EPA. Zvinogona kuve zvakaoma kuwana, asi zvinowedzerwa neepamusoro EPA zvinonyanya kusarudzika. Chiyero chakanakisa cheEPA kuenda kuDHA ndi3: 2
• Tarisa zuva rekupera!

Chiyero che omega-6 uye omega-3

Omega-3 uye omega-6 fatty acids akakosha, zvichireva kuti muviri haugone kuzvigadzira uye isu tinofanirwa kuzviwana kubva kuchikafu. Kuenzanisa kwakaringana kwemafuta maviri aya kwakakosha zvakanyanya nekuda kwezvikonzero zvinoverengeka. Omega-6 inokonzeresa kuzvimba, iyo inotibatsira kuti tidzivirire hutachiona uye inosimudzira kupora, nepo omega-3 ichirwisa-kupisa uye kudzima mhinduro yekuzvimba kana isingachadiwe.

Mumakumi emakore apfuura chiyero che omega-6 uye omega-3 fatty acids chazove chisina kuenzana mukudya kwekuMadokero. Vazhinji vanhu vanodya akawandisa akawanda omega-6 mafuta acids uye shoma omega-3. Ichi chinhu ndechimwe chezvinhu zvakakosha izvo zvinogona kubatsira kudzikisa njodzi yehosha yemoyo, gomarara, hosha dzekuzvimba uye kushushikana.

Matipi ekudyiwa zvine mwero kwe omega-fatty acids

• Dzivisa mafuta emiriwo akadai sechibage kana mafuta ezuva.

• Deredza kudyiwa kwenyama uye zvigadzirwa zvemukaka.

• Bvisa chikafu chine yakakwira degree kugadzirisa.

• Wedzera kudyiwa kwezvikafu zvakapfuma mu omega-3 senge hove dzinobva mumakungwa anotonhora (saumoni), Mafuta eflakisi, uye walnuts.

Kunzwisisa mafuta "akaipa"

Mafuta akakuvara: Kana mafuta akanaka akachinja

Mafuta akanaka anogona kuve akaipa kana akakuvara nekupisa, mwenje kana oxygen. Mafuta ePolyunsaturated ndiwo anonyanya kutambura. Oiri ine huwandu hwakawanda hwemafuta e polyunsaturated (semuenzaniso Mafuta eFaxseed) fanira kuchengetwa mufiriji mumudziyo une rima. Kubika uchishandisa aya mafuta kunokanganisawo mafuta. Usambofa wakashandisa mafuta, mhodzi nenzungu mushure mekunge zvaita zvakashata uye nekunhuwirira kusingafadzi kana kuravira.

Mafuta akaipa: TRANS mafuta (TRANS fatty acids)

TRANS-mafuta mafuta mamorekuru, akatsauka mukuita kwehydrogenation. Muchiitiko ichi, mafuta emiriwo emvura anopisa uye anosanganiswa nehydrogen. Muviri wedu haudi TRANS-mafuta, saka chero huwandu haubatsiri. Kana chikafu chako chisina mafuta ane hutano, muviri unoshandisa kushandurwa kweTRANS-mafuta, izvo zvinowedzera mukana wekuitika kwehosha yemoyo nekenza.

Saka nei TRANS-fatty acids yakawanda kwazvo muzvigadzirwa zvekutengesa? Muchidimbu mafuta ehydrogenated (akawanikwa nehydrogenation) akanyanya kugadzikana (ashoma kukuvadzwa), ari nyore kutakura, anogona kushingirira kupisa kwakadzokororwa, izvo zvinoita kuti zvive zvakanaka pakubika maFrench fries nemahamburger panzvimbo yatinoda chikafu chinokurumidza.

TRANS mafuta anogona kuwanikwa muzvikafu zvakadai se:

• Baking - makuki, makeke, makeke, muffin, mapai crusts, pizza bundu, uye zvimwe zvingwa zvakaita sehomburger buns.
• Chikafu chakabikwa - madonati, mafrimu eFrance, huku yakakangwa kusanganisira huku yemaguku uye yakasimba kukanda Taco.
• nezvikafu zvishoma - mbatatisi, chibage, uye machipisi, zvihwitsi, maputi.
• Mafuta akasimba - majarini uye semi-solid mafuta emiriwo.
• Chikafu chakasanganiswa - sanganisa keke, pancake sanganisa, chokoreti sanganisa zvinwiwa.

TRANS mafuta anowanzo simudza LDL "yakaipa" cholesterol uye inoderedza "yakanaka". Izvi zvinogona kutungamira kumatambudziko akakomba ehutano, kubva kuchirwere chemoyo kusvika kugomarara. Hapana huwandu hwemafuta eTrans hunobatsira uye haufanire kudarika 1% yeuwandu hwekoriori.

Iva mutikitivha wekutsvaga TRANS mafuta

Shandisa hunyanzvi hwekutsvagisa kudzivirira mafuta eTrans patafura yako:

• Paunenge uchitenga zvigadzirwa, verenga zvinyorwa uye uteedzere kuvapo kwe "chikamu chehydrogenated mafuta". Kunyangwe kana mugadziri wechigadzirwa achiti hachina mafuta eTRANS, chinhu ichi chinokuudza kuti chigadzirwa chiri pane rondedzero yevanofungirwa kuvepo kweTRANS mafuta.

• Paunenge uchidya kunze, shandura rondedzero yako "dema" yezvikafu zvakakangwa, mabhisikiti uye zvimwe zvigadzirwa zvema confectionery. Dzivisa zvigadzirwa izvi kana usina chokwadi chekuti iyi cafe kana yekudyira ine hanya kuti chikafu chavo hachina mafuta eTRANS.

• Nyika zhinji hadzina mitemo yekunyora mazita echikafu chekukurumidza. Zvinogona kutonzi zvigadzirwa hazvina cholesterol uye zvakabikwa mumafuta emiriwo. Zvisinei, kudya imwe donut paKudya (3.2 g yeTFA) uye chikamu chikuru cheFrench fries pamasikati (6.8 g yeTFA), unowedzera 10 gramu yeTFA mukudya kwako, inodaro American Heart Association.

• Mune mamwe maguta eUS (semuenzaniso New York, Philadelphia, Seattle, Boston), pamwe nedunhu reCalifornia mafuta eTrans anorambidzwa mumaresitorendi. Yakagadzira cheni hombe kumisa kushandisa mafuta eTrans.

Mafuta uye cholesterol

Kune vanhu vazhinji, kunze kwevane chirwere cheshuga, hukama huri pakati pehuwandu hwecholesterol yatinodya, uye huwandu hwecholesterol muropa haukoshi. Zvinoenderana neYepamusoro chikoro chehutano cheHarvard, chinokonzeresa padanho recholesterol muropa chine mafuta akabatanidzwa muKudya kwako, kwete huwandu hwecholesterol yaunowana kubva muchikafu.

Ehe, iwe unofanirwa kuteedzera huwandu hwecholesterol mukudya kwako, asi kudyiwa kwemafuta ane hutano kunogona kupa rubatsiro rwechokwadi mukudzora cholesterol. Semuyenzaniso:

• Mafuta eMonounsaturated akaderera akazara uye "akaipa" (low density lipoprotein) cholesterol muropa nepo ichiwedzera "yakanaka" cholesterol (yakakwira-density lipoprotein).
• Mafuta ePolyunsaturated anogona kudzikisa triglycerides uye kurwisa kuzvimba.
• Kune rimwe divi, mafuta akazara anogona kutungamira kune yakakwira ropa cholesterol. MAFUTA emafuta akatonyanya kuipa sezvo asingangosimudze LDL "yakaipa" cholesterol uye anoderedza cholesterol yakanaka.

Kana iwe uchitambura nechirwere chemwoyo uye chirwere cheshuga, kana panjodzi yekuitika kwavousachinje chikafu chako pasina kubvunza chiremba!

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Kupera kwetambo: Mafuta mangani akawandisa?

Iko huwandu hwemafuta hwakawedzerwa zvinoenderana nemararamiro ako, huremu, zera, uye kunyanya kubva kuhutano hwako. Bazi rezvekurima rinopa zvinotevera kurudziro kumunhu mukuru wepakati

• Mafuta akazara anofanirwa kunge anosvika pamakumi maviri kusvika makumi matatu kubva muzana ezuva nezuva echikafu checalori
• Mafuta akazadzwa kwete anopfuura gumi muzana emakori (10 macalorie echikafu che200 kcal)
• TRANS mafuta asingasviki 1% yemacalorie (2 gramu pazuva kwe2000 kcal chikafu)
• Cholesterol isingadariki 300 mg pazuva

Nekudaro, kana iwe uchinetsekana nezve chirwere chemoyo, iyo American Heart Association inoratidza chirongwa chakafanana, kudzora mafuta akazara kusvika ku7% yemazuva ese macalorie (140 macalorie ekudya e2000 macalorie)

Nzira yekutevera sei aya mazano? Nzira iri nyore ndeye kutsiva mafuta akaguta uye eTRAN muchikafu chako nemono - uye polyunsaturated mafuta, uye kuwedzera kudyiwa kwe omega-3 fatty acids. Shandisa zvinotevera kuraira kuti uve nechokwadi chekuti iwe unodya chete ane hutano mafuta.

Rova ushamwari nemafuta ane hutano uye siya zvakaipa zvavo zvachose

Saka, iwe waona kuti iwe unofanirwa kudzivirira mafuta akaguta uye TRANS mafuta… asi maitiro ekuwana iwo ane hutano monounsaturated, polyunsaturated uye omega-3 mafuta, ayo atinotaura nezvayo nguva dzese?

• Gadzira yako wega saradhi yekupfeka. Zvekutengesa saradhi zvipfeko zvinowanzo zvine akawanda mafuta akazara, makemikari anokuvadza uye akagadzirwa achishandisa zvakawandisa zvakagadziriswa, zvakakanganiswa mafuta. Gadzira yako wega madhirezi nemhando yepamusoro yemafuta emuorivhi inotonhora yakatsikirirwa, linseed kana sesame mafuta uye Ako aunofarira mahebhu.
• Ndezvipi zviri nani: bota kana majarini? Ose ane mativi akanaka neakaipa. Kana iri margarine, sarudza zvinyoro uye ona kuti hapana TRANS-mafuta uye hydrogenated yemiriwo mafuta. Pasinei nokuti unosarudza bhotela kana margarine, zvishandise zvine mwero uye usadzivisa kusanganiswa nezvimwe zvigadzirwa.Maorivhi emuorivhi - kutsiva kunobatsira.
• Mubvunzo wenyama. Nyama yemombe, nguruve, gwayana uye zvigadzirwa zvemukaka zvine mafuta akawanda. Deredza kushandiswa kwezvinhu izvi. Pese pazvinogoneka, sarudza mukaka nechizi zvine mafuta mashoma. Edza kuenda kune nyama yakaonda, kazhinji sarudza nyama chena pane tsvuku, nokuti ine mafuta mashoma akazara.
• Usaedze kudonhedza mafuta emuviri, enda mberi chakanaka mafuta. Kana iwe uchinetseka nezve huremu hwako kana moyo wehutano uye mitsipa yeropa, usadzivise mafuta mune kwako kudya, edza kutsiva ese akashata mafuta nezvakanaka. Izvi zvinogona kureva kuti zvinongoda kutsiva dzimwe mhando dzenyama dzaunodya, bhinzi uye bhinzi, shandisa mafuta emiriwo panzvimbo yetropiki (muchindwe, coconut), ayo anowanzo aine mafuta akazara.
• Bvunza kuti mafuta ako anobikwa nei. Paunodya mu cafe kana muresitorendi, bvunza hweta kuti vakashandisa mafuta api. Kana iri mafuta ane hydrogenated, ibva imomo nekukurumidza! Chero kubvunza chikafu chawakaraira chakabikwa nemafuta emuorivhi ayo anogara achiwanika mumaresitorendi mazhinji.

Kuti uwane rumwe ruzivo tarisa vhidhiyo pazasi: