Mafuta akakosha kwazvo kumuviri; ndiyo inonyanya kushandisa simba macronutrient mukudya kwevanhu. Mafuta anokonzeresa kugadzirwa, kuravira uye hwema hwechikafu, uye mumuviri vanoshanda semakushini ekudzivirira pakati penhengo, kudziya muviri uye chikamu chese sero mumuviri.
Kudya kwakawanda kunoratidza kudzikisira mafuta mukudya, uye chero rudzi rwemafuta. Vanhu vanofungidzira zvisizvo kuti mafuta akaipa nekuti ane yakanyanya calorie yekudya. Zvisinei, mafuta akasiyana: anokuvadza kana ane hutano. Uye mamwe acho akakosha kwatiri. Semuenzaniso, pasina omega-3 uye omega-6 fatty acids, hupenyu hwedu haugoneke. Mavhitaminzi ane mafuta-haagone kunyudzwa zvachose kana ukasadya chikafu chine mafuta. Nenzira, kusiyana nemahydrohydrate uye mapuroteni, iyo glycemic index yemafuta zero, saka havasimudze shuga yeropa zvachose. Kunyangwe, hongu, kunyangwe nemafuta ane hutano, haufanire kuikunda. Kudya kuri 20-30% mafuta kunoonekwa sekukodzera kune mukuru ane hutano. Uye usavhunduke, izvi hazvireve kuti uchafanira kudya ruomba, kirimu yakasviba uye nyama yakakora ... Kuti unzwisise kuti ndeapi mafuta aunoda kupedzisa aya 20-30%, ngatinzwisise mhando dzawo.
Mafuta akapatsanurwa mumapoka anotevera:
- unsaturated
- kuguta,
- transgender.
Unsaturated mafuta (ayo, zvakare, akapatsanurwa kuita monounsaturated uye polyunsaturated)
Aya mafuta anowanikwa muhove, nzungu, mbeu yeflakisi, makotapeya, maorivhi, mbeu yesesame, mhodzi dzemanhanga, mbeu yezuva yezuva, uye angangoita ese mafuta emiriwo. Mafuta ePolyunsaturated ndiwo akakosha omega-3 uye omega-6 mafuta kwatiri. Izvo hazvina kugadzirwa nemuviri wemunhu uye zvinongopinda mairi nechikafu kana zvinowedzera.
Zvekukura zvakajairika uye kushanda kwemuviri, chiyero che omega-3 kusvika ku omega-6 mafuta chinofanira kunge chiri padyo ne1: 1. Zvisinei, huwandu uhu mukudya kwevekuMadokero unowanzova 1:25 uchifarira omega-6! Mhedzisiro yekusaenzana uku inogona kuve inosemesa.
Ehe, kuti tirarame, tinoda mamwe mafuta e omega-6, asi anogona kukonzera kuzvimba mumuviri, izvo zvinotungamira kuzvirwere zvakasiyana siyana zvisingaperi. Omega-3s, kune rumwe rutivi, kudzivirira kupisa. Kuchengetedza huwandu hwakaenzana hwemafuta e-omega-3 (hove dzakakora, maflakisi, mbeu dzechia) uye mafuta eomega-6 (walnuts, mhodzi dzemanhanga uye mbeu yezuva yezuva, mafuta emiriwo mazhinji) zvakakosha kuchengetedza hutano nekugara kwenguva refu.
Pamusoro pechiyero che omega-3 uye omega-6 fatty acids, munhu haafanire kukanganwa nezve monounsaturated mafuta, ayo anofanirwa kuverengerwa mukudya kwemazuva ese. Mukoti weHutano Hwekudzidza akawana kuti vakadzi vanodya kanenge tsama nzungu pazuva vane mikana mishoma yekuva nekenza uye chirwere chemwoyo, uye Harvard Chikoro cheHuzhinji Hutano chinokurudzira kudya maamondi, hazelnuts, pecans, mbeu yemanhanga, mbeu yesame nguva dzose.
Mafuta anogadzirwa
Mafuta akaguta akazara munyama (yemombe, yenguruve, yegwayana), zvinogadzirwa nemukaka (bhata, chizi, mukaka, aizikirimu), matehwe ehuku, uye zvimwe zvekudya zvezvirimwa (kokonati, mafuta ekokonati, mafuta emichindwe, nemafuta emichindwe).
Chikafu chechinyakare chekuMadokero chine kuwandisa kwemafuta akazara, ayo zvinogona kukonzera kukuvadza kumuviri, semuenzaniso, zvinogona kutungamira ku metabolic syndrome, rudzi rwechipiri chirwere cheshuga, kufutisa uye atherosclerosis. Kucheka kumashure pamafuta akazara mukudya kunovandudza hutano kune vanhu vazhinji.
Zvisinei, haazi mafuta ose akazara anokuvadza muviri. Ivo zvakare vane zvinobatsira zvinhu (semuenzaniso, coconut mafuta inoonekwa seyakaipirwa nevazhinji), saka hushoma hwemafuta akaguta anofanirwa kuramba achingove mukudya. IAmerican Heart Association inokurudzira kwete anopfuura magiramu makumi maviri emafuta akazara pazuva.
Trans mafuta ane njodzi mune chero huwandu
Vagadziri vechikafu vakagadzira boka remafuta mumarabhoritari ayo anonyanya kubatsira kuzvinangwa zvavo zvekutengesa pane hutano hwedu. Inozivikanwa se trans fatty acids, zvakagadzirirwa kupa muromo, muromo, uye yekubika hunhu hwakafanana nemafuta echisikigo. Asi aya mafuta ekugadzira akadhura zvakanyanya uye ane hupenyu hwakareba hwakareba.
Munguva yehydrogenation, hydrogen "inoputirwa" mumafuta emuriwo emvura, zvichikonzera chimwe chinhu chakafanana nemafuta akazara, asi zvine njodzi zvakanyanya kuhutano. Panguva imwecheteyo, ese akakosha mafuta acids, mavhitamini, zvicherwa uye zvimwe zvinhu zvinobatsira zvakarasika, nepo makemikari ane chepfu anoshandiswa mukugadzira uye zvichikonzerwa nekupisa kwakanyanya anokwanisa kuenderera
Trans fatty acids inowanikwa, semuenzaniso, mumargarine, uye zvakare inowanikwa mune zvinokurumidza chikafu, senge maFrench mafrizi, pamwe nekutengesa zvakabikwa zvinhu, machipisi uye zvimwe zvinwiwa. Iko kushandiswa kwemafuta akadaro ekugadzira kunokanganisa maitiro ekubvisa muviri mumuviri wedu, kunowedzera mazinga e testosterone, kunowedzera njodzi yekukura chirwere chemoyo, metabolic syndrome, uye Type II chirwere cheshuga. Trans mafuta ane ngozi zvakanyanya kupfuura mafuta akazara nekuti anomutsa cholesterol yakaipa uye anoderedza cholesterol yakanaka. Mafuta eTrans ane njodzi zvekuti mukupera kwegore rapfuura, US Food and Drug Administration yakatanga chirongwa chinorambidza kushandiswa kwemafuta echikafu.
Kuti udzikise kupinda kwemafuta akaipa mumuviri wako, ndinokurudzira zvinotevera:
- dzivisa chikafu chakakangwa zvakanyanya;
- bvisa mafuta kubva munyama usati wabika, bvisa ganda kubva kuhuku;
- bika, fry, kana nyama yehuku, hove, kana nyama isina mafuta
- bvisa mafuta anoumba panguva yekubika nyama nehove;
- Wedzera chete hushoma hwemafuta / mafuta kuchikafu kana kuchidzivirira zvachose;
- sarudza nzira dzekubika dzine hutano: steam miriwo kana grill miriwo usingashandise mafuta;
- shandisa mahebhu kana marinades asina mafuta kuti uwedzere kuravira kwechikafu
- Kuti udzivise omega-3 / omega-6 kusaenzana, shandisa mafuta eflakisi pane maorivhi kana mafuta ezuva (iyi posvo ine sarudzo dzemasizi esaradhi ane mafuta eflakisi);
- kusiyanisa kudya kwako: idya nzungu dzakawanda, mbeu, usakanganwa nezve superfood avocado;
- nzvenga chero chinhu chine mafuta ekushambadzira: makeke, machipisi, zvinwiwa ... kazhinji, chero chinhu chisina kugadzirwa nemidziyo izere usati wadya?
Sources:
Iyo Harvard Chikoro cheRuzhinji Hutano
American Heart Association