Mukati
Ndeapi mafuta asina kunaka uye akanaka?
Ngationei kuti mafuta api akanakira muviri. Mafuta ndechimwe chezvinhu zvakakosha mukudya kune hutano. Vanhu vazhinji vachiri kutenda zvisiri izvo kuti mafuta akaipa, nokuti ndiwo akanyanya-koriori, uye anocheka zvakare muzvokudya zvavo. Zvisinei, mafuta akasiyana: anokuvadza kana ane utano. Uye mamwe acho akakosha kwatiri.
Semuenzaniso, pasina omega-3 uye omega-6 fatty acids, hupenyu hwedu haugoneke, uye mavhitamini ane mafuta haagone kunyudzwa kana ukasadya chikafu chine mafuta.
Ndinogona here kudya mafuta ndichirasikirwa nehuremu?
Munguva yakapfuura, chikonzero chekuda kuderedza kudyiwa kwemafuta kuitira kuderedza uremu chaiva chokuti mafuta ane kaviri macalorie pagiramu remakhahydrates kana mapuroteni. Muchokwadi, zvikafu zvakaita semaavocado, mafuta emuriwo, nzungu nemhodzi, nehove dzemusango dzine mafuta zvinobatsira muviri kutora mafuta akachengetwa. Vanovandudza chido, vanoita kuti unzwe wakaguta uye wakagutsikana mushure mekudya, uye vanovandudza mafungiro ako.
Kudya mafuta ane hutano uku uchirasa huremu haisi hutano chete, asi zvakare chiyero chakakosha. Mafuta ane hutano anosimbisa immune uye yemoyo masystem, inovandudza metabolism uye kushanda kwehuropi, kudzoreredza mahormone muyero uye kudzora kukuvadza kukuvadza mumasisitimu ese emuviri.
Rondedzero yezvikafu zvine mafuta ane hutano
Zvishoma nezvishoma, ndichidzidza nyaya ine gakava uye ndichifungisisa kuti ndezvipi zvekudya zvine mafuta ane hutano, ini ndakaumba tsananguro yemazano esarudzo yavo chaiyo:
1. Sarudza omega-3 fatty acids. Yakakosha omega-3 fatty acids inorwisa kuzvimba. Muviri haugone kuzvigadzira wega, saka unofanirwa kuzvitora kubva pakudya. Nzvimbo dzakanaka isalmon yemusango, walnuts, uye mhodzi dzechia. Izvo zvakakosha kuchengetedza ako omega-3 masosi nemazvo kuitira kuti arege oxidize uye arasikirwe anobatsira zvinhu. Verenga zvakawanda pamusoro peizvi pano.
Sarudza mafuta omuorivhi anotonhora chete. Mafuta ekunatsa kana kugadzirisa maitiro akadai, semuenzaniso, kudhirowa kwemafuta nezvinonyungudutsa, discoloration, deodorization (apo oiri inoomeswa nekuinyudza neutsi patembiricha inopfuura 230 degrees), hydrogenation (umo hydrogen saturated trans mafuta anoshandiswa zvakanyanya mukubika) kuita mafuta kwete chete asingabatsiri kune hutano, asiwo kazhinji ane ngozi. Usatya kuti mafuta omuorivhi ane mafuta. Icho chokwadi ndechekuti mafuta emuorivhi akanyanya mafuta emonounsaturated akakosha kune hutano hwedu. Iyo haina kukuvadza, asi mafuta ane hutano.
2. Tsvaga kuravira kwakapfuma. "Chero mafuta chaiwo anofanira kuravira, ruvara uye hwema," anodaro Lisa Howard, munyori weThe Big Book on Healthy Oils (Bhuku Rakakura reHutano Kubika ). Iyo yakanyatsogadziriswa uye "yakanatswa" mafuta haina kunaka, ingangoita isina kunhuwa uye ine yakajeka ruvara.
3. Teerera kune mhando yemafuta emhuka. Butter kubva mumukaka wemhou inodyiswa nekudya kwepanyama. Ghee kubva kune mukaka wakaoma nelactose uye casein zvakabviswa. Aya ese ndiwo matsime akanaka emafuta emhuka.
4. Tarisa zvakasiyana. Mafuta emuorivhi, semuenzaniso, achapa hutano hwakanaka hweoleocanthal, antioxidant ine profid anti-inflammatory properties. Asi pane zvimwe zvingasarudzwa zvemafuta emiriwo anogona kushandiswa panzvimbo yemafuta omuorivhi: sunflower, sesame, linseed. Nekuwedzera akachekwa avocado kune saladhi, iwe unozobatsira muviri wako kutora carotenoids kubva kune zvimwe zvikafu musaladhi iyoyo uye nekupa imwe imwe dosi yefiber uye protein.
Kana iwe ukanamatira kune zano rekudya mafuta ane hutano ekurasikirwa uremu, saka iwe unogona kunge uchigadzirira saladi. Rangarira kurudziro yeextravirginonly. Mafuta emuorivhi anotonhorwa chete anochengetedza maitiro ayo anobatsira. Tsvakurudzo dzinoverengeka dzinoratidza kuti mafuta omuorivhi anogona kurwisa mamwe marudzi egomarara, kudzivirira chirwere cheshuga, kuderera kweBP, kusimbisa immune system, kuvandudza hutano hweganda uye kuderedza kuchembera. Asi pamusoro pezvose, tinokoshesa mafuta emuorivhi nekuti anonyanya kuderedza njodzi yekurohwa uye kurohwa kwemoyo, kudzivirira moyo wedu kubva kune atherosclerosis uye "yakaipa" cholesterol. Zvose pamusoro pehuwandu hwehuwandu hweoleic acid, polyphenols uye natural antioxidant vitamin E. Kana kubika pakokonati.
5. Tarisa mhando yemafuta. Kana ikachengetwa zvisina kukodzera, mafuta anoburitsa makemikari anokonzera kushushikana kwehutachiona mumasero emunhu uye anogona kukonzera zvirwere zvinodzikira. Izvo zvakakoshawo kuti usarudze mafuta ehupenyu: chepfu inowanzo kuve yakakwenenzverwa mumafuta nemafuta.
6. Dzivisa kupisa kwakanyanya apo uchibika. Kana mafuta achidziirwa kutembiricha iyo yaanotanga kupfungaira, mahara radicals uye nezvimwe zvine chepfu zvinoumbwa mairi.
Nekudaro, uchifunga nezve ese mazano anobatsira uye kusarudza zviri kune zvaunofarira, ndiko kuti, kubatanidza dzidziso uye maitiro, unogona kuzvisarudzira wega kuti ndeapi mafuta anonyanya kubatsira muviri.