Ndira 8, 2014, Academy yeNutrition uye Dietetics
Vakuru vane hutano vanofanira kuwana 20 kusvika 35 muzana yemakori avo kubva mumafuta ekudya. Iwe unofanirwa kuvavarira kuwedzera madyiro ako e omega-3 fatty acids uye kudzikisira madyiro ako emafuta akazara uye anochinjika, zvinoenderana nemirayiridzo yakagadziridzwa kubva kuUS Academy yeNutrition uye Dietetics.
Pepa rinotsanangura zvinokonzerwa nemafuta acids pahutano hwevanhu vakuru rakabudiswa mumagazini yaJanuary ye Journal of the Academy of Nutrition and Dietetics. Gwaro racho rine kurudziro yevatengi mumunda wekushandiswa kwemafuta nemafuta acids.
Chinzvimbo chitsva cheAcademy ndechekuti mafuta ekudya kumunhu mukuru ane hutano anofanira kupa 20 kusvika 35 muzana yesimba, nekuwedzera kudyiwa kwepolyunsaturated fatty acids uye kuderedzwa kwekudya kweakazara uye trans mafuta. Iyo Academy inokurudzira kudyiwa kwenzungu nembeu, zvigadzirwa zvemukaka zvakaderera-mafuta, miriwo, michero, zviyo zvese, uye nyemba.
Vekudya vari kuedza kubatsira vatengi kuti vanzwisise kuti kudya kwakasiyana-siyana, kwakadzikama kunobatsira pane kungobvisa mafuta uye kuchitsiva nemakabhohaidhiretsi, sezvo kudyiwa kwakanyanya kwemacarbohydrates akacheneswa kunogona kukanganisa hutano.
Iyo Academy Position Pepa ishoko kune veruzhinji nezve kukosha kwekudya zvakanaka:
• Nzira iri nyore uye inoshanda yekuvandudza hutano hwako ndeyekudya nzungu dzakawanda nemhodzi uye kudya mashoma madhiri uye chikafu chakagadzirwa. • Mafuta chinhu chinokosha chekudya, uye mamwe marudzi emafuta, akadai se omega-3 uye omega-6, anokosha kune hutano hwakanaka. Nokuda kweizvi nezvimwe zvikonzero, kudya kwakaderera-mafuta hakukurudzirwi. • Seaweed ndiyo yakanakisa sosi ye omega-3s, sezvakaita flaxseeds, walnuts, uye canola mafuta. • Nhamba uye rudzi rwemafuta muzvokudya zvine simba guru pahutano uye kukura kwechirwere. • Zvokudya zvakasiyana zvinopa marudzi akasiyana emafuta. Mamwe mafuta anovandudza hutano hwedu (omega-3s anobatsira mwoyo uye uropi) uye mamwe akaipa kune hutano hwako (trans mafuta anowedzera njodzi dzechirwere chemoyo).