Mafuta amapatsa maonekedwe abwino komanso okoma. Zakudya zomwe zili ndi ndalama zambiri zimaphatikizapo nyama, mkaka, mazira, mtedza ndi mbewu. Zitsanzo zambiri za kuphika mafuta ndi mafuta , mafuta a mafuta , mafuta a canola, batala, margarine, ndi kuchepetsa.
Muyenera kudya mafuta - mafuta abwino ndi ofunikira thupi labwino. Koma inunso muyenera kupewa mafuta. Makamaka, mafuta oyipa omwe amakweza cholesterol yanu ndikuwonjezereka.
Choyamba, Little Chemistry
Mafuta amapangidwa ndi mamolekyu amodzi omwe amatchedwa mafuta acids, omwe ali minyumba ya maatomu a carbon ndi maatomu ena a okosijeni ndi a hydrogen. Maatomu a mpweya mu mamolekyu a mafuta a mafuta amadziwika ndi mgwirizano umodzi kapena umodzi.
Mafuta amchere amasiyana m'litali. Mavitamini a mafuta afupipafupi amatha kukhala ndi ma atomu a mpweya awiri kapena anayi; ma atomu a ma caroni a 6 mpaka 12, ma mafuta aatali kwambiri amakhala ndi ma atomu 14 mpaka 18 a carbon. Mafuta angapo a mafuta ali ndi makina oposa 20 a ma atomu a carbon.
Zakudya zamatenda zimakhala zodzaza kapena zosatulutsidwa. Mafuta a mafuta okhutira amakhala opanda mgwirizano pakati pa ma atomu a mpweya uliwonse. Okhutira mafuta amadzimadzi ali olimba firiji (taganizirani za mafuta ofiira). Mafuta a asidi osatchulidwa amakhala ndi mgwirizano umodzi kapena awiri mu carbon chain. Mankhwala a monounsaturated ali ndi mgwirizano umodzi, ndipo polyunsaturated mafuta acids amakhala awiri kapena kuposa.
Nthawi zina mafuta osatchulidwa ndi mafuta omwe amatchedwa mafuta omwe amachititsa nthawi zambiri amatchulidwa ndi malo omwe amagwirizanitsa kaboni.
Mayina a omega-3, -6 kapena -9 amatchula malo omwe amayamba kugwirizanitsa m'matulukidwe atatu a mafuta a asidi.
Mafuta a monounsaturated ndi polyunsaturated acids ali madzi kutentha kutentha (kuganiza za mafuta a masamba).
Mafuta a asidi osatchulidwa akhoza kukhala ndi maonekedwe awiri osiyana a ma atomu a haidrojeni omwe ali mbali zonse za maunyolo awiri.
Izi zimatchedwa "cis" kapena "trans" maonekedwe. Majekitiwa ali ndi ma atomu a hydrogen omwe ali mbali imodzi ya molekyulu. Maonekedwewa amachititsa kuti moleculeyo iwoneke ngati ikuwongolera. Kukonzekera kwazitsulo ndi ma atomu a haidrojeni pambali yosiyana ya mgwirizano wowirikiza, zomwe zimapangitsa moleculeyo kuoneka kofanana, monga mafuta odzaza.
Mafuta (ndi cholesterol - mtundu wa mafuta omwe amapangidwa ndi chiwindi, koma ena amachokera ku zakudya zanu) ali ndi ntchito zingapo zofunika, monga:
- Kuyikidwa kwa maonekedwe a thupi
- Zomwe zimayambitsa maselo a membrane
- Kupanga mahomoni a steroid
- Kusungirako magetsi
- Kutsekemera kuchokera kuzizira
- Kutenga mavitamini osungunuka ndi mafuta A, D, E, K
Mafuta Abwino ndi Mafuta Oipa
Mafuta ena ndi abwino kwa thanzi lanu kuposa ena. Ma polyunsaturated ndi monounsaturated mafuta acids amakhala abwino, ndipo mafuta ambiri odzaza ndi oipa. Mafuta ambiri a polyunsaturated amapezeka mu zomera, monga mbewu, mtedza ndi masamba. Nsomba ndi nsomba zimakhalanso ndi mafuta ophatikiza ndi polyunsaturated. Mafuta a azitona, mafuta a canola , avocado, ndi mtedza ali ndi monounsaturated fatty acids, zomwe ziri zabwino kwa mtima ndi mitsempha yanu.
Mafuta oipa anali ndi mitundu yambiri ya mafuta odzaza ndi mafuta.
Anthu omwe amadya mafuta ambiri odzaza kuchokera ku nyama zofiira amakhala ndi makasitomala apamwamba kusiyana ndi anthu omwe amadya zakudya zam'mimba. Komanso iwo ali pachiopsezo cha kutupa ndi matenda a mtima. Komabe, sizikuwonekeratu ngati mitundu yonse ya mafuta odzaza mafuta ndi oipa.
N'zoonekeratu kuti mafuta ambiri opatsirana ndi oipa. Mitengo yambiri yopanga mafuta imapangidwa pamene hydrogen imakakamizidwa kukhala mafuta odzaza madzi kuti azikhala ochepa.
Mitundu ina ya margarine ya ndodo imakhala ndi mafuta ochulukirapo, ndipo zakudya zina zowonongeka zimakhala ndi mafuta. Mafuta ena opangidwa mwachibadwa ali mu mkaka; Komabe, zikuwoneka kuti sizowononga ngati ma trans-mafuta omwe amapangidwa mwaluso.
Kudya chakudya chopatsa thanzi kumatanthauza kuti mukuyenera kudya mafuta ochepa komanso mafuta odzaza ndi mafuta ambirimbiri ophatikizidwa ndi mafuta. Sabata ino mudzagwira ntchito pa zonsezi.
Dipatimenti ya Ulimi ya United States imanena kuti pafupifupi 30 peresenti ya calories yanu imabwera kuchokera ku mafuta, koma anthu ambiri amadya kwambiri mafuta kuposa awo. Mungayambe mwa kusankha zakudya zonenepa komanso zopanda mafuta ku golosale komanso posankha maphikidwe omwe ali otsika kwambiri. Kawirikawiri, muyenera:
- Dulani nyemba zakupsa ndi mafuta odzola.
- Pewani zakudya zokazinga.
- Khalani kutali ndi zakudya zowonongeka kwambiri (kapena powerenga malemba kuti musankhe mankhwala ndi mafuta ochepa).
- Musadye zofukiza zabwino zomwe zili ndi shuga ndi mafuta.
- Gwiritsani ntchito zophikira zopanda ndodo komanso zopopera zotsalira m'malo mwa mafuta ndi mafuta.
- Sankhani mapepala ophika ndi zakudya zopsereza zomwe ndi mafuta ochepa kuposa ma chips nthawi zonse.
Nyama yofiira imakhala ndi mafuta odzaza, makamaka kudulidwa kwa nyama ndi ng'ombe. Mazira, mkaka monga kirimu, mkaka wonse ndi tchizi, mafuta otentha ndi mafuta a kokonati amakhalanso ndi mafuta odzaza.
Izi si "zakudya zoipa," koma muyenera kuyang'ana momwe mukudyera mankhwalawa. Zakudya zakudya zamadzulo, agalu otentha, sausages, ndi nyama yankhumba ndipamwamba kwambiri mu mafuta odzaza (ndipo ali ndi mankhwala oipa kwa inu), ndipo ayenera kupeŵa.
Nazi njira zomwe mungatenge kuti muchepetse mafuta anu odzaza:
- Sankhani mkaka wopanda mafuta kapena mafuta ochepa, yogurt, ndi tchizi tsiku lililonse.
- Sakani mafuta kuchokera ku nyama zofiira musanaphike kapena kusankha kudula kwa nyama.
- Idyani nyama yofiira maulendo awiri kapena katatu mlungu uliwonse.
- Kumbukirani kuti kamodzi kokhala ndi nyama yofiira ikhale ya kukula kwa kabwalo ka makadi.
- Sankhani nkhuku (chotsani khungu), ndikudyani kawirikawiri. Kuphika, kudya nyama kapena nkhuku, ndi nsomba, koma musafulumire.
- Pewani zakudya zomwe zimamenyedwa komanso zokazinga. Iwo ali olemera kwambiri mu mafuta ndi mafuta oyipa.
- Idyani nyemba zambiri monga nyemba zouma, soya ndi mphodza. Zili ndi mapuloteni ambiri, komanso mafuta ambiri.
Mafuta otsekedwa akhoza kupewedwa posankha margarine omwe sali opangidwa ndi mafuta (onani Nutrition Facts label - ayenera kusonyeza zero mafuta opatsirana mafuta ndi zosakaniza sayenera kulemba "mafuta pang'ono hydrogenated." Muyeneranso kupeŵa kwambiri Zakudya zopangidwa monga mbatata ya mbatata, tchizi ta tortilla ndi tchizi tawotchi omwe timawotcha mafuta, kapena zinthu zina zowonongeka zomwe zophikidwa ndi mafuta. Zakudya zambiri zowonongeka zili ndi shuga kwambiri, kotero munawapereka pa sabata ziwiri.
Mafuta a azitona ndiwo malo odziwika bwino a mafuta omwe amachititsa mafuta ambiri komanso amachititsa kuti anthu azidya zakudya za ku Mediterranean . Mafuta ena a azitona omwe ali namwali ndi abwino chifukwa ali ndi phytochemicals yotchedwa polyphenols yomwe imapindulitsa thupi lanu.
Mafuta a canola, mtedza, ndi mapepala amapezeranso mafuta enaake. Canola imakhala ndi kuwala kwabwino, kotero zimapangitsa kuphika ndi kuphika. Mtedza ndi wolemera kwambiri mu mapuloteni ndikuthandizani kuti mumve bwino pakudya. Nazi malingaliro oonjezera mafuta odzitetezera mu zakudya zanu:
- Pamwamba pa saladi yanu ndi mafuta ndi viniga wosasa.
- Mafuta a maolivi omwe mumakonda kwambiri ndiwo zamasamba.
- Onjezerani magawo a avokosi ku saladi ndi masangweji.
- Sangalalani ndi mtedza wochuluka monga chakudya chapakati.
- Onjezerani mtedza ku mbale ya oatmeal, saladi yanu, kapena pamwamba pa mbale ya masamba.
Pali mitundu iwiri ya mafuta a polyunsaturated otchedwa omega-3 fatty acids ndi omega-6 fatty acids. Mafuta a Omega-3 amapezeka mu nsomba, mbewu za chia , fulakesi, soya, walnuts ndi mafuta a canola. Mafuta a Omega-6 amapezeka mosiyanasiyana mu mtedza, mbewu, mbewu ndi masamba. Nyama yofiira kwambiri ndi mafuta ochepa kwambiri, koma nyama zomwe zimamera pa udzu mmalo mwa chakudya cha chimanga zili ndi nyama yomwe imakhala ndi mafuta ambiri komanso amatsitsa mafuta.
Mwinamwake mukudya mafuta ambiri omega-6 pokhapokha mutadya zakudya zochepa. Ma omega-6 fatty acids amapezeka m'madyedwe ambiri a kumadzulo (linoleic acid mu mafuta a masamba ndi conjugated linoleic asidi mu mkaka ndi nyama), koma omega-3 fatty acids nthawi zambiri amalephera. Akatswiri ambiri amakhulupirira kuti kudya zakudya ndi mafuta ambiri omega-6 ndi mafuta ochepa omega-3 kumawonjezera chiopsezo cha kutupa ndi matenda aakulu. Mungathe kukonza kusagwirizana kumeneku mwa kusankha omega-3 fatty acids ochuluka:
- Sankhani mafuta a canola mmalo mwa mafuta a chimanga kapena mafuta osakaniza kuphika ndi kuphika.
- Sakanizani mbewu yamapirisi ya milled pa saladi yanu.
- Tengani supuni ya mafuta a mbewu ya fulakesi pothandizira tsiku ndi tsiku.
- Idye nsomba kawiri kapena katatu pa sabata. Salimoni, nsomba, ndi nthenda zonse zimakhala ndi omega-3 fatty acids.
- Soy ali ndi mapuloteni ndi omega-3 fatty acids. Yesani tofu mu chipwirikiti-mwachangu.
- Sangalalani ndi walnuts kapena mbewu ya dzungu ngati zakudya zopanda pake. Zonsezi zili ndi omega-3 fatty acids.
Zotsatira:
"Malangizo a Zakudya kwa Amwenye," Dipatimenti ya Umoyo wa Anthu ku United States. January, 2010. Kufikira pa April 13, 2016. http://health.gov/dietaryguidelines/2010/.
Gropper SS, Smith JL, Groff JL. "Zakudya Zapamwamba ndi Mankhwala a Metabolism." Kusintha kwachinayi. Belmont, CA Wadsworth Pub Co. 2005. Kufikira pa April 13, 2016.