Ndi malangizi ochokera kwa akuluakulu azaumoyo kuti athetse mafuta opatsirana pa zakudya zanu, mukhoza kudabwa zomwe zimachitika mafuta opatsirana mutatha kudya. Kodi thupi lanu limasunga? Kodi thupi lanu limakhala lovulaza? Kodi zimatenga nthawi yaitali bwanji kuti zichotsedwe? Kodi zomwe mudya lero zimakupangitsani mavuto mumsewu?
Momwe Thupi Lanu Lachitira Mafuta Achidwi
Yankho lake ndi lakuti mafuta opangidwa ndi mafuta amafukula ndipo amawathira ngati mafuta ena onse.
Kwenikweni, mafuta omwe mumadya amathyoledwa m'matumbo aang'ono, ndiye mafuta omwe amachititsa kuti thupi lawo likhale lopwetekedwa.
Kuchokera kumeneko, mafuta ena amachititsa kuti chiwindicho chifike pachiwindi, koma ena-kuphatikizapo mafuta ochepetsa matupi-amatha kuikidwa mu chylomicrons ndi lipoproteins (cholesterol) ndipo alowe m'magazi kudzera m'thupi. Zimatengedwera thupi lonse ndipo ngati sizigwiritsidwa ntchito, zimasungidwa monga mafuta, monga mafuta ena acids.
Pamene mafuta owonjezera kwambiri amatha kudya, mafuta ochuluka kwambiri amathandiza kuti mukhale ndi mafuta. Mukamagwiritsa ntchito mafuta odzola amathandiza mphamvu, amathyoledwa ku carbon dioxide ndi madzi ndi kuchotsedwa mthupi-monga mafuta ena.
Vuto ndi mafuta olimbitsa thupi ndikuti akhoza kuonjezera LDL cholesterol (mtundu woipa) ndikuchepetsa HDL cholesterol (mtundu wabwino).
Izi zimabweretsa chiopsezo cha matenda a mtima ndi shuga.
Zili Zabwino Motani?
The American Heart Association ikukulimbikitsani kuti muzitenga zosakwana 1 peresenti ya makilogalamu anu a tsiku ndi tsiku kuchokera ku mafuta odzola. Choncho, ngati mumadya makilogalamu 2,000 patsiku, ndiye kuti ma calories 20 okha amatha kuchoka ku mafuta. Izi siziri zambiri-pafupifupi 2 magalamu.
American Heart Association ikuphatikizapo mafuta omwe amawoneka mwachilengedwe amachititsa kuti magalamu awiri a tsiku ndi tsiku akhale. Sizachidziwikire kuti mafuta omwe amatchedwa conjugated linoleic asidi amakhala ovulaza-angakhale opindulitsa-koma popeza amapezeka mu zakudya ndi mkaka, amaphatikizidwa ndi mafuta odzaza omwe amachititsa kuti mukhale ndi matenda a mtima. Choncho, ndibwino kuti muwapewe.
Kupeza Mafuta Otsitsira Mu Zakudya
Pano pali pamene malemba a Nutrition Facts ndi abwenzi anu abwino. Mtengo wa mafuta oyenera ayenera kuululidwa pa bolotilo, pokhapokha pali zoposa 0,5 magalamu pa ntchito iliyonse. Popeza kuchepa kwa mafuta akudziwika bwino pano, pali zakudya zochepa komanso zochepa zimene zili nazo.
Koma bwanji ngati mukudya chakudya chokonzekera ku lesitilanti kapena nyumba ya mnzanu-mumadziwa bwanji ngati mukudya mafuta osokoneza bongo?
Kawirikawiri, mumatha kupeza mafuta otsika mtengo malonda, mapepala, pizza, ma cookies, crackers, ndi mitundu ina ya ndodo ya margarine. Nthawi zonse mungadzifunse zomwe zimagwiritsidwa ntchito kupanga mbale yomwe mukufuna kudya kapena kupewa zakudya zomwe mukuganiza kuti zikhoza kukhala nazo.
Palibe chifukwa chowopsyezera ngati mutadya mafuta mwakudya pangozi.
Ingobwereranso ku zakudya zanu zachizolowezi. Palibe zambiri zomwe mungachite pa mafuta omwe mumadya kale, koma ngati muli ndi zifukwa zina zoopsa za matenda a mtima, pangani msonkhano kuti muwone wothandizira zaumoyo wanu, yemwe angayese chiopsezo chanu chonse ndikuwonetseratu kusintha kwabwino kwa zakudya.
> Zotsatira:
> Gropper SS, Smith JL, Groff JL. "Zakudya Zapamwamba ndi Mankhwala a Metabolism." Sitifiketi Chachisanu ndi chimodzi. Belmont, CA Kampani Yotsindikiza ya Wadsworth, 2013.
> Smolin LA, Grosvenor, MB. "Chakudya: Sayansi ndi Mapulogalamu." Kusintha kwachitatu. Wiley Publishing Company, 2013.
> Kutentha Fat. American Heart Association. https://healthyforgood.heart.org/Eat-smart/Articles/Trans-Fat. Kusinthidwa pa March 24, 2017.