Pfungwa yekudzikisa chikafu yakazvarwa muAmerica. Izvo zvose zvakatanga nekurwisa cholesterol - muvengi mukuru, maererano nemasayendisiti eAmerica, kwete chete yechimiro chakanaka, asiwo chehutano hwevanhu huzhinji. Nechikonzero ichi, United States yakazivisa hondo chaiyo pamafuta emhuka. Chokwadi, pakutanga aiita seasinganzwisisike. Vanhu vekuAmerica vaikurudzirwa kudya chero chinhu kunze kwemafuta emhuka. Kuti chirongwa ichi cheutano hwenyika chaunza kusvika papi zvino chave kuzivikanwa. Chiyero chekufutisa muUnited States kunyanya uye munyika yose chasvika pamuganhu. Kubvisa mafuta kwese kwezvigadzirwa kwatova vhezheni yekupedzisira yeprojekiti yekurwisa kufutisa.
Nhasi, nyanzvi kubva kuAmerican Dietetic Association dzinomutsa zvinonetsa izvo mukaka wakasviba, kottage chizi, chizi uye yogati zvinogona kuendesa munhu kuchirwere chemwoyo, chirwere cheshuga mellitus uye kusadzora kuwedzera uremu.
Mufaro kune wese munhu
Munhu wose akarasikirwa uremu anofara nenzira dzakasiyana. Vese kurasikirwa uremu havasi kufara nenzira imwechete: zviganhurire muzvinhu zvese, verenga macalorie, rarama kubva pakudya kusvika pakudya ... Wese munhu anoda kurasikirwa zvakanyanya sezvaanogona uye panguva imwe chete achipedza zvishoma sezvinobvira pakuita kuderedza uremu. Panyaya iyi, zvokudya zvakaderera-calori, kana, sezvavanodanwawo, "zero", zvinotaridzika semhando yehupenyu. Zvinoita sekunge, maererano nekufunga kwezvinhu, zvidye zvakanyanya sezvaunoda, iwe hausati wave nani. Hapana nzara inopedza simba. Asi dai zvese zvaive zvakapfava ... Chiedza chaitiudza nezvekukanganisa kwezvigadzirwa zvinokwezva Elena Zuglova, nyanzvi yezvokudya, mukwikwidzi wesainzi yezvokurapa, mutevedzeri. chiremba mukuru webasa rekurapa rekiriniki "Nutrition uye Hutano".
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Runyorwa rusina kukwana rwemazango ese
Trans mafuta, zvinotapira, zvinodzikamisa - ichi hachisi chinyorwa chakazara. "?" - unobvunza. Chokutanga pane zvose, kuitira kuti pasi-fat fat cottage cheese kana kefir inochengetwa kwenguva refu. Chimwe chikonzero ndechekuti chikafu chine mafuta mashoma hachinyanyi kunakira. Naizvozvo, kuti zviite zvidiki kana zvishoma kudyiwa, ese marudzi eanosimbisa zvinowedzera anowedzerwa. Chekutanga pane zvese, zvinotapira. Kwete, kwete shuga. Mushure mezvose, vagadziri vanonzwisisa kuti mutengi achatungamirwa kune chinotsiva cheshuga - chigadzirwa chisina hutano. Vatengi chete havazi kugara vachiziva kuti vanonyanya kutsiviwa neshuga muindasitiri yezvikafu - fructose, sorbitol uye xylitol - vane 1,5 chete zvakapetwa koriori kupfuura shuga. Iyo yega zero-calori inotapira ndeye sucralose… Asi haiwanzoshandiswa mukugadzira chikafu nekuda kwekudhura kwayo.
Nekudaro, semuenzaniso, mu150 ml yemafuta ane yogati mashoma, 250 kcal inowanikwa. Izvo hazvisi zvakasiyana zvakanyanya kubva kune macalorie zvemukati yeiyo yogati kubva mukaka we2,5% mafuta. Mutengi uyo asingaverenge rwiyo angave asingatombo fembera nezve izvi. Uye panguva imwechete kuwira mumusungo wepfungwa: Ndakatenga chigadzirwa chine mafuta mashoma, zvinoreva kuti ndinogona kudya zvakawanda zvacho. Aya ndiwo maitiro ekuwedzera mapaundi anoonekwa pane yakaderera-mafuta chikafu.
Dambudziko zvakare riri pakuti iwe ungasazowana iro rakazara runyorwa rwechigadzirwa chechigadzirwa. Zvimwe zvinoshandiswa zvinogona kunge zvisina kunyorwa. Pamutemo, mugadziri haana kukunyengedza. Izvo zvinongova kuti pasi pemutemo wedu, zvinongedzo izvo zvisingafanire kuve chikamu chechigadzirwa zvinogona kunge zvisiri pane yezvinyorwa zvinongedzo. Chokwadi, mafuta emiriwo anofanira kuitei mu ice cream, iyo, sezvamunoziva, inogadzirwa kubva kune chigadzirwa chemhuka - mukaka wemombe?
Pane imwe chete nzira yekubuda: kutarisa kune imwechete pasherufu hupenyu. Yakareba-inogara yakaderera-calori yemukaka chigadzirwa pasina zvinowedzera hazvigone!
Chikanganiso chakakomba
Vazhinji kuzvidzora-uremu vanoita imwe chikanganiso - ivo vanoshandura zvachose kune yakaderera-mafuta chikafu. ", - anodaro Elena Zuglova. - “.
Kune ese ezvikonzero zviri pamusoro, kutevera kudya kwakaderera-mafuta kunofanirwa kungoitwa pasi pekutarisirwa kweanodya!
Kusvikira iwe wasvika kuna chiremba, gadzirira kushomeka kwemafuta zvirinani nemafuta emiriwo. Kwete chanza - kunyangwe kana chiri chehunhu hwakanaka (chikafu, kwete hunyanzvi). Kungoti nekuti ndiyo isinganyanyobatsira pakati pemamwe mairiwo emiriwo, yakanyanya kuderera kwavari mune zvirimo polyunsaturated Omega-3 uye Omega-6 fatty acids. Nenzira, haisi muorivhi, sekufunga kwevanhu vazhinji, asi kukunda. Asi iyo reshiyo yemiriwo nemafuta emhuka mukudya inofanira kunge ichiri 50/50.
Zvokudya zvakaderera-calori hazvirevi kune chikamu chemukaka. Kunyangwe zvinhu zvakabikwa zvino zvinogona kuwanikwa neiyo yakajairika "" icon. Kuumbwa kwezvigadzirwa zvakadaro kunofanira kunyatsodzidza. Flour yegiredhi yepamusoro haifanirwe kuoneka mavari, zvirinani mumitsara yekutanga. Kukuya (wallpaper kana peeled), rye, zviyo zvese - ndapota. Iyo yekupedzisira inowanikwa nekukuya-imwe nguva yezviyo pasina kuwedzera kupepeta, nekuda kwekuti zvinhu zvinobatsira zvakanyanya zvezviyo zvinochengetwa mairi. Zvakare, tarisa zvinotapira. Yeuka kuti kuvapo kwefructose hakuiti chigadzirwa chakaderera mumakori. Kusiyana, zvinofanira kutaurwa pamusoro pemakeke akaiswa "low-calorie". Ichi chingori musanganiswa umo zvimwe zvinongedzo zvinotsiviwa nemafuta mashoma kana akakwira-calorie pane izvo zvinoshandiswa mukeke renguva dzose. Kazhinji, aya ane-low-fat cottage cheese uye cream. Mubvunzo ndewokuti: ndeupi unhu uye ivo vanoonekwa sei pasi-calorie?