Mukati
Nhasi, isu tinogashira hupfumi hweruzivo nezve mafuta ane hutano uye asina hutano, zvekudya zvekudyara, uye akakurudzira madosi uye nguva kuti uzvishandise kune zvakanyanya hutano mabhenefiti.
Zvinoenderana neruzivo rwunogamuchirwa nhasi, unsaturated fatty acids vanozivikanwa vatungamiriri pakati pemafuta maererano nezviri mukati mezvinhu zvinobatsira.
Izvi zvinonakidza:
- Huwandu hwevanhu vekuAmerica vakafutisa hwakawedzera zvakapetwa kaviri mukati memakore makumi maviri apfuura, zvichienderana nekutanga kwe "shanduko ine mafuta mashoma" muUnited States!
- Mushure memakore ekucherechedzwa kwemhuka, masayendisiti akasvika pakufunga kuti kushayikwa kwemafuta muchikafu kunotungamira pakuderedzwa kwehutarisiro hwehupenyu.
Chikafu chine yakanyanya mafuta isina kushatiswa zvemukati:
Yakaratidza huwandu hwakawanda mu100 g yechigadzirwa
Hukuru hunhu hwemafuta asina kutsetseka
Mafuta asina kunyungudika iboka rezve zvinovaka muviri zvinodiwa pakuvaka maseru mumuviri wedu uye nekugadzirisa maitiro emagetsi.
Mafuta asina kunyoroveswa ari munzvimbo yekutanga pakati pevateveri vekudya zvine hutano. Izvi zvinosanganisira monounsaturated uye polyunsaturated fatty acids.
Musiyano uripo pakati pemafuta asina kunyoroveswa uye mamwe marudzi emafuta ari mukemikari yavo. Boka rekutanga remasaturated fatty acids rine kamwechete chisungo muchimiro chayo, nepo chechipiri chiine maviri kana anopfuura.
Nhengo dzinonyanya kuzivikanwa dzemhuri isina kushatiswa ine asidi asidi ndeye omega-3, omega-6, uye omega-9 mafuta. Anonyanya kuzivikanwa arachidonic, linoleic, myristoleic, oleic uye palmitoleic acids.
Kazhinji mafuta asina kusaturated ane chimiro chemvura. Iyo yakasara ndeye coconut mafuta.
Mafuta emiriwo anowanzo kutaurwa nezvikafu zvakapfuma mumafuta asina kutsetseka. Asi usakanganwe nezvemafuta ehove, hushoma hwemafuta, uko mafuta asina kusanganiswa akabatanidzwa neakaguta.
Mukudya kwezvirimwa, sekutonga, polyunsaturated fatty acids inosanganiswa ne monounsaturated. Muzvigadzirwa zvemhuka, mafuta asina mafuta anowanzobatanidzwa nemafuta akazara.
Basa hombe remafuta asina kutsarukana kutora chikamu mumafuta metabolism. Muchiitiko ichi, kuputsika kwecholesterol muropa kunoitika. Mafuta asina kunyungudutswa anonyudzwa nemuviri. Kusavapo kana kushayikwa kwerudzi urwu rwemafuta kunotungamira mukukanganiswa kwehuropi, kuora kwemamiriro eganda.
Zuva nezuva unsaturated mafuta anodikanwa
Nezve zvakajairika mashandiro emuviri wemunhu ane hutano anotungamira anoshanda mararamiro, iwe unofanirwa kutora kusvika ku20% emafuta asina kutsetseka kubva kune yakazara macalorie zvemukati zvekudya.
Paunenge uchisarudza chikafu muzvitoro, ruzivo rwehuwandu hwemafuta hwechigadzirwa hunogona kuverengerwa papakeji.
Sei zvakakosha kudya chiyero chakakwana chemafuta?
- uropi hwedu 60% mafuta;
- unsaturated mafuta chikamu chemasero membranes;
- moyo wedu unogashira inenge 60% yesimba rayo nekuda kwekugadzirisa mafuta;
- mafuta anodiwa nehurongwa hwekutyaira. Ivo vanovhara tsinga sheaths uye vane chekuita mukutapurirana kweitsinga zvido;
- mafuta acids anodiwa kumapapu: iwo chikamu chemapurmonary membrane, anotora chikamu mukufema maitiro;
- mafuta anononoka kugaya, anokurudzira kuwedzerwa kuzere kwemanyuturu, manyuko akasimba esimba uye anokuchengeta uchinzwa kuzara kwenguva yakareba;
- mafuta akakosha pakuona.
Uye zvakare, iro rukoko rwemafuta runodzivirira zvakavimbika nhengo dzemukati kubva mukukuvara. Mamwe marudzi emafuta acids anoita basa rakakosha mukuchengetedza immune system yedu kumusoro.
Iko kudiwa kwemafuta asina kukwana kunowedzera:
- pakutanga kwechando mwaka;
- nemitoro yakakwira pamuviri panguva yemitambo;
- patinenge tichishanda nebasa rakaoma remaoko;
- kune vakadzi vanotakura mwana vozomuyamwisa;
- panguva yekukura kwekushingaira muvana nevechiri kuyaruka;
- nechirwere chevascular (atherosclerosis);
- paunenge uchiita oparesheni yemutumbi;
- panguva yekurapa kwezvirwere zveganda, chirwere cheshuga mellitus.
Iko kudiwa kwemafuta asina kukwana kunodzikira:
- pamwe kuratidzwa neutachiona paganda;
- nekurwadziwa pahuro uye mudumbu kurwadziwa;
- mukushayikwa kwesimba panyama;
- muvanhu vakura.
Kugaya kwemafuta asina kukwana
Unsaturated mafuta anoonekwa seanogayiwa nyore. Asi pamamiriro ezvinhu ekuti kuzara kwemuviri hakusi kuwandisa. Kuti uvandudze kunyura kwemafuta asina unsaturated, zvakakodzera kupa sarudzo kune zvigadzirwa zvekudya zvakabikwa pasina kupisa kupisa (saladi, semuenzaniso). Kana ndiro dzakabikwa - zviyo, soups. Nheyo yekudya kwakakwana kune michero, miriwo, zviyo, saladi nemafuta emuorivhi, zvidzidzo zvekutanga.
Kufananidzwa kwemafuta kunoenderana nekuti vane nzvimbo ipi yekunyungudika. Mafuta ane nzvimbo yakakwirira yekunyunguduka haanyanyi kugaya. Nzira yekuputsa mafuta inobvawo pane mamiriro ekugadzirisa uye nzira yekugadzirira zvimwe zvigadzirwa.
Izvo zvinobatsira zvivakwa zvemafuta asina kukwana uye maitiro awo pamuviri
Nekurerutsira maitiro emagetsi, unsaturated fatty acids anozadzisa rakakosha basa mumuviri. Ivo vanodzora basa re "yakanaka" cholesterol, pasina iyo izere kushanda kwemitsipa yeropa zvisingaite.
Mukuwedzera, unsaturated fatty acids anobatsira mukubvisa zvisina kurongeka cholesterol "yakaipa", ine zvinokanganisa muviri wemunhu. Izvi zvinovandudza hutano hweiyo yese yemoyo system.
Zvakare, kushandiswa kwakajairika kwemafuta asina kunyorova kunodzora huropi, kunosimbisa tsandanyama yemwoyo, kuisa pfungwa, kunatsiridza ndangariro, uye kunobatsira kusimbisa immune system.
Kudya kwakaringana ine yakakwana yemafuta zvemukati kunovandudza manzwiro uye kunoita kuti kushushikana kuve nyore kutsungirira!
Kubatana nezvimwe zvinhu
Mavhitaminzi emapoka A, B, D, E, K, F anopinza mumuviri chete kana achinge akanyatsobatanidzwa nemafuta.
Kuwedzera kwemakabohydrate mumuviri kunokanganisa kuparara kwemafuta asina kushatiswa.
Zviratidzo zvekushayikwa kwemafuta asina kukwana mumuviri
- kusashanda kwemitsipa;
- kudzikira kweganda, kuvava;
- bvudzi rakapfava nezvipikiri;
- kukanganisa kweyeuko uye kutarisisa;
- autoimmune hosha;
- kukanganiswa kweiyo yemoyo system;
- yakakwira ropa cholesterol;
- kusagadzikana kwemagetsi.
Zviratidzo zvemafuta asina kuwanda mumuviri
- kuwedzera uremu;
- kukanganiswa kweropa;
- dumbu kurwadziwa, chirungurira;
- allergic ganda rashes.
Zviitiko zvinokanganisa zvirimo zvemafuta asina kukwana mumuviri
Mafuta asina kunyoroveswa haagone kugadzirwa ega mumuviri wemunhu. Uye ivo vanopinda mumuviri wedu chete nechikafu.
Mazano anobatsira
Kuti uchengetedze hutano uye kutaridzika, edza kudya mafuta asina kunyoroveswa pasina kurapwa kwekupisa (kana zvichibvira, hongu!) Nekuti kupisa kwemafuta kunotungamira mukuunganidzwa kwezvinhu zvinokuvadza zvinogona kukuvadza kwete chimiro chete, asiwo hutano mune zvese.
Nyanzvi dzinoona nezvehutano dzasvika pamhedziso yekuti chikafu chakakangwa hachina kukuvadza muviri kana chichibikwa nemafuta emuorivhi!
Unsaturated mafuta uye huremu hwakawandisa
Hondo yekurwisa huremu hunoramba huchiwedzera. Iwo mapeji eInternet azere chaizvo nemazano ekuti ungakunda sei dambudziko iri munguva pfupi. Kazhinji, vanoisa chikafu vanoraira zvekudya zvine mafuta mashoma kana kupa chikafu chisina mafuta zvachose.
Munguva pfupi yapfuura, zvakadaro, masayendisiti akaona, pakutanga kuona, maitiro anoshamisa. Hazvina kujairika kuti huremu huvepo semhedzisiro yekushandisa yakaderera mafuta uremu manejimendi zvirongwa. "Izvi zvinogoneka sei?" - unobvunza. Zvinoitika kuti izvi zvinoitika! ..
Kudzivirira chikafu chakapfuma mumafuta kazhinji kunoperekedzwa nekuwedzera kwehuwandu hweshuga mukudya, pamwe nekudyiwa kwemahombekombe akareruka. Izvi zvinhu, kana zvichidikanwa, zvinoshandurwawo nemuviri kuita mafuta.
Kujairika kushandiswa kwemafuta ane hutano kunounza simba kumuviri, iro rinoshandiswa zvakanyanya panguva yekuremerwa!
Unsaturated mafuta erunako uye hutano
Hove dzinowanzo kuve dzinosanganisirwa mumenyu yezvakanakisa zvirongwa zvekudya. Mushure mezvose, madhishi ehove ndiyo yakanaka sosi yemapapu yekumwiwa kwemafuta asina kushatiswa. Dzinonyanya kupfuma mune unsaturated fatty acids ihove dzegungwa dzemafuta emhando dzakasiyana (sardine, herring, cod, salmon…)
Kana paine huwandu hwakaringana hwemafuta asina kunyorova mumuviri, ipapo ganda rinotaridzika riine hutano, haribvute, bvudzi rinotaridzika kupenya, uye nzara hadzityike.
Hupenyu hwekushandira uye chikafu chakaringana nekuvapo kwehuwandu hwakakwana hwemafuta asina kusarudzika ndiyo sarudzo yakanakisa kune avo vanoda kuchengetedza hudiki uye hutano!