Kuti uwane zvakanakisa kubva mumafuta ako emiriwo, iwe unofanirwa kusarudza sarudzo yakanakisa yeimwe nzira yekubika. Kutanga, iwe unofanirwa kuziva tembiricha yekupisa (hutsi hwekuumbwa) kwemafuta. Nekuti kana oiri ikatanga kupfungaira painopisa, zvinoreva kuti magasi ane chepfu uye zvinokuvadza mahara radicals anoumbwa mairi.
Oiri isina kutsanangurwa inotonhorera inotonhorera yemafuta, semafuta emafuta emuorivhi, anogona kuwedzerwa zvakaringana kumasaladi uye chikafu chakagadzirwa, asi dzivisa kuagadzira patembiricha dzakakwirira.
Shandisa mafuta ekokonati (akakwirira mumafuta akazara ane hutano uye epakati ketani triglycerides), imwe mhandara yemafuta emuorivhi (mhandara), mafuta avocado, rice mafuta oiri, uye kunyangwe zvidiki zvemafuta. Tafura yacho ichifananidza tembiricha dzinopisa dzemafuta ekubikisa pakupera kwechinyorwa ichakubatsira iwe kuti uzive.
Chechipiri, zvirinani kusarudza maoiri ane yakakwira zvemukati me omega-3 fatty acids yekubika pane tembiricha yakaderera kana yekuwedzera kune zvakagadzirwa-zvakagadzirwa chikafu uye saradhi yekupfeka, sezvo ivo vachitsigira sero hutano uye vachideredza njodzi yekurohwa nechirwere chemoyo. Ivo vanozivikanwa zvakare nekuda kwavo anti-kuzvimba zvivakwa.
Omega-6s inodikanwawo kuchengetedza kuvimbika kwemaseru maseru uye nekupa simba kune mhasuru yemoyo. Asi kuwandisa kweaya mafuta acids kunogona kumutsa kuzvimba mumuviri. Iyo yakaenzana reshiyo ye omega-3 uye omega-6 kwatiri ndeye 1: 3, asi chikafu chemazuvano chine huwandu hwemafuta akacheneswa chinotyora zvikuru chiyero ichi - kusvika 1:30.
Uye zvakare, mafuta ekubikisa akakwirira mu omega-9 fatty acids anobatsira zvikuru. Ivo vanoonekwa se "zvine mamiriro asingadzoreke": muviri wemunhu unozvigadzira wega, asi mune vhoriyamu diki kwazvo. Kushandiswa kwe omega-9 (senge oleic acid) kunoderedza njodzi yekurwadziwa nemoyo, atherosclerosis, uye kunobatsira mukudzivirira gomarara.