Kuzvinyima iwe mafuta zvakakanganisa zvisizvo. Asi zvakare kusvibisa muviri hakubatsiri kana kukuvadza uye hauna kukosha. Ndezvipi mafuta zvine chikafu zvatisingafanire kutya asi asi zvinofanirwa kupinzwa mukudya kwedu kwemazuva ese?
Hove ine mafuta
Masayendisiti anogara achitaura kuti hove dzine mafuta haakuvadzi chimiro chako, uye ane hutano omega-3 mafuta anongobatsira ganda, misumari, uye bvudzi. Idya salmon, trout, mackerel, sardines, herring, uye iwe hauzozivi kuti kuora mwoyo kana chirwere chemoyo chii.
Chokoreti inovava
Chokoti yakasviba ine mafuta akakwana, ayo ane simba rakanaka pamuviri wemunhu. 100 magiramu echokoti ndeye 11% fiber uye hafu yezuva nezuva yesimbi, magnesium, mhangura, uye manganese. Zvakare, kune akasiyana antioxidants muchokoreti, saka akati wandei masikweya ndiyo kiyi yekubudirira kwehutano uye mamiriro akanaka.
Kuchengetedza
Chibereko ichi chitubu chemafuta emuriwo, nepo mafuta ari muavocado akawanda kupfuura macarbohydrates. Kune oleic acid mune chigadzirwa, iyo inoderedza cholesterol muropa uye inosimbisa midziyo yeropa. Iri zvakare sosi ye potassium, iyo mumakotapeya zvakanyanya kupfuura mumabhanana.
Cheese
Cheese ine ane simba fatty acids, iyo inodzivirira kukura kwezvirwere zvakawanda zvakaoma. Icho chitubu che calcium, vhitamini B12, phosphorus, selenium, uye mapuroteni. Chinhu chikuru - kusarudza chigadzirwa chechisikigo uye kwete kunyanyisa nehuwandu.
Nuts
Chitsama chematehwe sechingwa - kwete kungogutsa, asiwo kunobatsira. Walnuts ane huwandu hwepamusoro hwemafuta akanaka asi akakwira kupfuura njodzi yakajairika yenhamba. Ukuwo, nzungu dzinodzivirira kufutisa, hosha yemwoyo, uye chirwere cheshuga. Kune zvakare yakawanda yevhitamini E uye magnesium, iyo inodzikama uye kutaridzika kukuru.
Olive mafuta
Kana iwe uchizopfekedza saladhi, shandisa mafuta omuorivhi. Ndiyo chaiyo sosi yemafuta ane hutano, antioxidants, mavhitaminzi, uye kudzivirira kwezvirwere zvemoyo.
Yogurt
Yogurt chinhu chakasarudzika. Iyo yakanyungudutswa mukaka wakazara, wakafumiswa nehutachiona hune hutano mu microflora yedu, vhitamini D, mapuroteni, uye mafuta. Yogurt inobatsira pakugaya, inorwisa zvirwere zvakawanda, uye inodzivirira kutaridzika kwavo.
Chia mbeu
100 magiramu embeu dzeChia ane anenge 32 magiramu emafuta - omega-3 fatty acids, akanaka kune moyo uye ane anti-kupisa masimba. Chia yakafuma mu fiber, ndosaka mbeu dziri chikamu chezvikafu zvakawanda.