Mafuta Okhala ndi Thanzi Amapatsa Phindu la Kutaya Thupi
Ena dieters amaopa mafuta. Koma palinso ubwino wokhala ndi mafuta omwe mumadya pamene mukuyesera kuchepa. Ndipotu, mukamadya mafuta kuti muchepetse kulemera mumatha kuchepetsa kupweteka kolemera. Ndikofunika, komabe, kuti musankhe mafuta abwino ndikudyera.
Ubwino Wathanzi wa Mafuta
Mafuta ndi zakudya zofunika kwambiri. Mafuta ndi imodzi mwa mavitamini atatu omwe thupi lanu limafunikira kuti lizigwira ntchito bwino kwambiri, osati mafuta okha, ndi ofunikira.
Nanga mafuta amachita chiyani? Mafuta a zakudya amathandiza kwambiri kukula, khungu lathanzi, mavitamini komanso kuyendetsa ntchito za thupi. Mafuta omwe amasungidwa m'thupi lanu (omwe amatchedwa thupi mafuta ) amapereka mphamvu nthawi ya njala ndipo amateteza ziwalo zofunika. Mafuta ena omwe si ofunikira amafunika kuti akhale ndi thanzi labwino.
Chifukwa Chake Muyenera Kudya Mafuta Kuti Mutha Kulemera
Dieters ambiri amayesetsa kupewa zakudya zamtundu (monga kuphika mafuta, mtedza, kapena avocado) komanso kuchepetsa kudya mafuta pamene akuyesera kuchepa. Chotsatira chake, amadya chakudya ndi mapuloteni ambiri kuti alandire chakudya chawo tsiku ndi tsiku . Koma pali zifukwa zitatu zofunika kwambiri kuti mafuta okhuta ndi ofunika ngati mukudya.
Mafuta Amakuthandizani Kumva Kukhala Okwanira
Zakudya ndi mafuta zimatenga nthawi yaitali kuti zichepetse kuposa zakudya zakuthambo. Zotsatira zake, mumamva bwino nthawi zambiri mukakhala ndi mafuta abwino pa nthawi ya chakudya. Mwinamwake mumakhala wokondwa ndi zakudya zing'onozing'ono ndipo mukhoza kuchepetsa chizoloŵezi chosekemera ngati mafuta okondweretsa amadzaza ndi kusunga mimba yanu.
Mwachitsanzo, ngati mudya tchizi tochepa komanso mazira oyera m'mawa, mimba yanu ingakhumudwitse nthawi yomwe mwakhala mukugwira ntchito. Koma ngati mumagwiritsa ntchito tchizi tating'ono patsiku lanu, kapena mukakonzekeretsa mazira anu m'malo mwa mazira azungu, mafuta mu chakudya cham'mawa akhoza kukuthandizani kuti mumve maola angapo.
Kumverera kotereku kungakuthandizeni kudutsa maulendo a m'mawa kupita ku makina osungira komwe mungathe kudya zakudya zopanda kanthu monga chips kapena muffins.
Mafuta Akukhutiritsa
Kudya zakudya zonenepa monga mafuta, mtedza, kapena mafuta a maolivi kungakuthandizeni kuchepetsa kuyesayesa kwanu podzipereka bwino kuposa zakudya zina zapansi. Chisangalalo ndikumva kukhutira komwe mumapeza pamene mutadya. Mafuta amamva bwino pakamwa panu ndipo amapereka maonekedwe omwe amatithandiza kuti tizisangalala nawo. Mukamangokhalira kukondwera, simukumva kuti mulibe mwayi ndipo mwinamwake mungamamangirire kudongosolo lanu lakudya nthawi yayitali.
Osakayikira? Mukakhala ndi njala ndipo mudya chakudya chamtengo wapatali kapena mankhwala omwe apangidwa kukhala opanda mafuta, njalayi imatha. Mwinanso mungadye chakudya (kuganiza kuti mulibe mafuta kapena mafuta ocheka) chifukwa simungathe kukhutiritsa chilakolako chanu.
Mukamadya chakudya chimene chimapatsa mafuta ena , kukhutitsidwa kumapangitsa kuti mukhale ndi njala. Koma kudzichepetsa ndizofunikira kwambiri. Kuti mupitirize kudya zakudya zamtundu wanu, sankhani zakudya zamtengo wapamwamba kwambiri ndikudya kukula kwake . Mwachitsanzo, tchizi limodzi, ndilo limodzi chabe kapena pafupifupi kukula kwa ma dominoes awiri.
Gulu limodzi la mafuta a mandimu ndi ma supuni awiri (level).
Zokoma za Mafuta Zabwino
Ngakhale tikamagwiritsira ntchito njira zowonetsera chakudya , timakonda kuwonjezera mafuta pang'ono chifukwa cha kukoma. Tiyeni tiyang'ane nazo, chirichonse chimakondwera bwino ndi pat ya mafuta pamwamba kapena mafuta a mafuta.
Kuchokera ku zakudya zowonjezereka monga zizolowezi zofuna zosangalatsa monga madyerero a chakudya, mwachibadwa timakonda kukonda chakudya tikamawonjezera mafuta. Ndi chikhalidwe chaumunthu chofuna kudya zakudya zokoma, zonenepa.
Choncho, ngati kuwonjezera kavalidwe kake kumathandiza kuti mudye saladi mmalo mwa hamburger ndi ntchentche, ndiye chitani, koma sankhani mafuta anu mwanzeru ndikudya mopatsa malire (supuni kapena awiri ovala) Ndipo ngati masamba anu pitani osasankhidwa pokhapokha batala yaying'ono ikugwiritsidwa ntchito, kenaka yikani pang'ono kuti veggies anu azikhala bwino.
Mukhozanso kupanga kusankha mwanzeru kuti mukhale ndi mafuta mu zakudya zanu. Mmalo mwa mafuta odzola mmawa wanu ndi mafuta, bwanji osakaniza chidutswa cha peyala? Kapena muthamangire mafuta amphongo mukathamanga nsomba zanu ndikuziphimba m'malo mwa mafuta ochepa. Mmalo mowonjezera makoko a chokoleti ku yogurt yanu, yikani mbewu za chia mmalo mwake kuti muwonjezere kudya kwanu kwa omega-3 fatty acids ndi fiber.
Mawu Ochokera
Ngati mukufuna kusunga zakudya zanu pamtunda ndikusangalala ndi ubwino wa mafuta, sankhani mafuta abwino nthawi zambiri. Yesetsani kuchepetsa kudya kwa mafuta odzaza ndi kupewa zakudya ndi mafuta opatsirana chifukwa mafutawa akhoza kukhala oipa kwa thanzi lanu.
Ndipo kumbukirani, mafuta si mdani wanu. Mafuta amathandiza kunyamula zakudya zofunika m'thupi mwathu ndipo amakhala ngati malo osungirako magetsi. Yesetsani kulingalira za mafuta ngati mdani wanu, koma ndiwothandizira kuti mukhale ndi moyo wathanzi.