Mafuta ezviyo anowanzoshandiswa nevateveri vezvokudya zvakakodzera. Yakapfuma mumafuta ane hutano uye ane antioxidants ane simba, asi panguva imwe chete ine yakanyanya calorie yemukati. Funga nezvemaitiro emafuta echibage mune zvakadzama.
Inopfuura chikamu chechina chemafuta akazara mumafuta ezviyo, anenge magiramu mana papupuni, ndiwo monounsaturated fatty acids. Kudya zvokudya zvine mafuta aya ndechimwe chezvinhu zvakanakisisa zvaunogona kuita nokuda kwehutano hwemwoyo wako. Monounsaturated fatty acids inoita basa rekudzikisa low-density lipoprotein, kana "yakaipa" cholesterol.
Inopfuura hafu yemafuta mumafuta ezviyo, kana 7,4 magiramu papunipuni, ane polyunsaturated mafuta. PUFAs, semafuta anonzi monounsaturated, akakosha pakudzikamisa cholesterol uye kudzivirira moyo. Mafuta echibage ane Omega-6 fatty acids, pamwe chete nehuwandu hweOmega-3. Aya mafuta acids anonyanya kukosha mukudya, sezvo muviri usingakwanisi kuvabudisa. Omega-6s uye Omega-3s inodiwa kuderedza kuzvimba uye pakukura nekutaurirana kwemasero europi.
Kuve sosi yakapfuma yevhitamini E, chipunu chimwe chemafuta ezviyo chine ingangoita 15% yemubhadharo wezuva nezuva unokurudzirwa. Vitamin E ndeye antioxidant inobvisa mahara radicals kubva mumuviri. Mukusavapo kwevhitamini iyi, mahara radicals anogara pamasero ane hutano, achikonzera chirwere chisingaperi.
Ose ari maviri emuorivhi nemafuta echibage akaratidzwa kudzikisa cholesterol mazinga, kuvandudza kugwamba kweropa, uye kazhinji sarudzo dzine hutano pakubika, sekureva kwetsvagiridzo.
Kuenzaniswa nechibage, mafuta omuorivhi ane chikamu chepamusoro chemafuta anonzi monounsaturated:
59% polyunsaturated mafuta, 24% monounsaturated mafuta, 13% mafuta akazara, zvichiita kuti chiyero cheunsaturated kune mafuta akazara e6,4:1.
9% polyunsaturated mafuta, 72% monounsaturated mafuta, 14% mafuta akazara, zvichiita kuti chiyero cheunsaturated kune mafuta akazara e5,8:1.
Nekuda kwekuti mafuta echibage akapfuma mune zvinosimudzira hutano hazvireve kuti anofanirwa kudyiwa nguva nenguva. Mafuta echibage ane macalorie akawanda: chipunu chimwe chinomiririra anenge 125 macalorie uye 13,5 magiramu emafuta. Tichifunga kuti muyero wepakati pazuva ndeye 44-78 g yemafuta pa2000 makorikori, chipunu chimwe chemafuta ezviyo chinovhara 30% yenzvimbo inochengeterwa mumafuta ezuva nezuva. Saka, mafuta ezviyo akakodzera kusanganisa mukudya kwako. Zvisinei, kwete pahwaro hwechigarire, asi panzvimbo pezvo nguva nenguva.