Kupanga Mafuta a Zakudya
Mafuta adalandira rap yoipa kwa zaka zambiri. Kudya mafuta kunayesedwa chifukwa chowonjezera kunenepa kwambiri, kuchuluka kwa mafuta m'thupi komanso matenda.
Akatswiri ambiri odwala zakudya komanso madokotala akhala akudya zakudya zamtundu wa mafuta ochepa kwambiri monga yankho la kulemera ndi kusamalira thanzi labwino. Izi sizikanakhala kutali ndi choonadi. Mofananamo ndi mauthenga olakwika omwe ali pafupi ndi mavitamini a m'magazi , mafuta akhala akulowetsedwa mu gulu loyipa la chakudya kwa nthawi yaitali.
Nkhaniyi ikuwunikira chifukwa chake mafuta ndi ofunika kudya tsiku lililonse kuti akhale ndi thanzi labwino.
Thupi Lathu Timafuna Mafuta
Mafuta ndi amodzi mwa mavitamini atatu omwe amayenera kuti thupi liziyenda bwino. Izi zikutanthauza kuti chiwerengero chachikulu chiyenera kukhala ndi thanzi labwino.
"Malingana ndi Dietary Reference Intakes, yofalitsidwa ndi USDA 20% - 35% ya ma kolera amachokera ku mafuta." Cholinga cha mafuta m'thupi lathu ndicho kukula ndi kukula, mphamvu , vitamini, kuteteza ziwalo zathu, ndi kusunga selo membranes.
Kumvetsa mafuta omwe amafunikira pa tsiku ndi tsiku kudya zakudya kumatanthawuza chifukwa chake sichiyenera kuchotsedwa ku zakudya zathu. Mafuta ndi gwero lalikulu la mphamvu ndikudalira pa ntchito yathu. Mafuta amakhalanso ndi ma molekyulu omwe amachititsa kuti minofu ikhale ndi matenda a insulini komanso kuchepetsa kupweteka.
Mafuta Abwino Akhazikitse Thupi Lanu Lathanzi
Kafukufuku wochuluka akuwonetsa kuchuluka kwa mafuta mu zakudya sikukhudzana ndi kulemera kapena matenda. Kafukufuku wasonyeza kuti ndizo mtundu wa mafuta ndi makilogalamu onse omwe amadya kwambiri.
Mafuta abwino amachititsa thupi kukhala labwino pamene mafuta oipa amalimbikitsa cholesterol komanso zaumoyo. Mafuta onse saloledwa kukhala ofanana ndi kutulutsa zoipa ndi kusunga zabwino ndizofunika kuti tikhale ndi thanzi labwino.
Ndi "osadya mafuta" onse , tasiya kudya mafuta abwino opindulitsa mtima wathu ndi thanzi lathunthu. Pamene mukusankha mafuta abwino ndibwino kwa mtima wanu, pakudza kwanu, mafuta onse ali ndi chiwerengero chomwecho.
Kusamala kugawa gawo ndi kuwononga mafuta sikungathandize kulemera koma kumalimbikitsa moyo wautali ndi wathanzi.
Mafuta Abwino
Mafuta abwino amadziwika kuti mafuta osatulutsidwa kapena monounsaturated ndi polyunsaturated. Mapindu ena a mafuta abwino omwe satsitsika amaphatikizapo kuchepetsa mphamvu ya magazi m'thupi, kuchepa ndi kuchepa kwa mitima. Zakudya zowonjezereka zimapezeka makamaka mu zakudya zochokera ku zomera monga mafuta a azitona ndi masamba, mtedza ndi mbewu ndipo zimakhala ndi firiji. Pali mitundu iwiri ya mafuta osatulutsidwa:
- Mafuta a monounsaturated: Amadziwikanso kuti mafuta okoma mtima amakhala amadzi ozizira kutentha koma amakhazikika panthawi ya firiji. Mafuta a azitona ayenera kukhala pamwamba pa mndandanda wabwino wa mono-mafuta. Kukula kwakukulu kumapezekanso mu azitona; mapepala; hazelnuts; amondi; Mtedza wa Brazil; chithunzi; mbewu za sesame; mbewu yamphanga; ndi azitona, canola, ndi mafuta achikopa.
- Mafuta a Polyunsaturated: Amadziwika bwino chifukwa cha ntchito yawo kuchepetsa magazi ambiri a cholesterol ndi a triglyceride. Omega 3 fatty acids ndi mafuta opangidwa ndi mafuta ophatikizika omwe amasonyeza kuti amapereka thanzi labwino la mtima. Zowonjezera zakudya zimaphatikizapo nsomba zonenepa monga nsomba, nsomba, nsomba zamchere, mackerel, komanso mapulasitiki ndi walnuts. Ndibwino kuti mupeze omega 3 mafuta acids kuchokera ku zowonjezera zakudya m'malo moonjezera ndi kudya 2 nsomba zamatayi mlungu uliwonse.
Mafuta Oipa
Mafuta oipa amadziwika kuti ndi odzaza kapena mafuta a Trans ndikuwonjezera chiopsezo cha matenda m'thupi la munthu. Panakhala kutsutsana kwakukulu ndipo kunayambitsa mikangano pa nkhani ya mafuta odzaza. Kafukufuku wamakono wapeza kuti, "kuchepetsa mafuta odzaza thupi kungakhale bwino kwa thanzi ngati anthu alowa m'malo mwa mafuta odzaza ndi mafuta abwino, makamaka mafuta a polyunsaturated." Mosakayikira, mafuta odzaza ayenera kudyetsedwa pang'ono. Pali mitundu iwiri ya mafuta oyipa:
- Mafuta okhutira: okhudzana ndi kuchuluka kwa mitsempha ya m'magazi ya magazi, mitsempha yotsekemera, ndi matenda a mtima. Mafuta okhuta amapezeka mu zinyama monga nyama yofiira, khungu la nkhuku, mkaka wambiri wamtengo wapatali, mazira ndi mafuta a masamba omwe ali madzi kutentha monga mafuta a kanjedza. "American Heart Association imalimbikitsa kusunga mafuta odzaza ndi 7 peresenti ya makilogalamu onse."
- Mafuta otsika: Oipa kwambiri a mafuta odzaza ndi opangidwa ndi kutentha mafuta ophikira mafuta mu njira yotchedwa hydrogenation. Kuchita izi kumapanga zotsatira zachabechakudya ndipo mopanda kugawa kumapereka mankhwala ogulitsa chakudya chalitali. Mankhwalawa amachititsa kuti madzi akhale ofunika kwambiri monga margarine. Mafuta a trans amagwiritsidwa ntchito kwambiri m'malesitilanti komanso mafakitale ogulitsa chakudya, zakudya zophika, zakudya zowonongeka, ndi margarine. Bungwe la American Heart Association (AHA) limalimbikitsa kuchepetsa mafuta ochepetsa mafuta opitirira 2 gm tsiku lililonse. "
Zotsatira:
Harvard School of Health Public, Mafuta ndi Cholesterol: Kutuluka ndi Zoipa, Muli ndi Zabwino, 2015
National Academy of Science, Zakudya Za Zakudya Zakudya Zamakono, 2002-2005