Phunzirani momwe mungapezere ndikuphatikizapo mafuta abwino mu zakudya zanu
Mafuta a zakudya amadya mafuta omwe mumadya. Mafuta ndiwo magwero aakulu amphamvu mu zakudya, kupereka makilogalamu asanu ndi anayi pa gramu, mobwereza kawiri chiwerengero choperekedwa ndi chakudya kapena mapuloteni . Mafuta a zakudya ndi osiyana ndi mafuta a thupi omwe ndi mafuta omwe amawasungira thupi lanu. Chifukwa cha zakudya zake zamtengo wapatali, mwayi wochulukitsitsa kapena wochulukirapo umakula ndi kudya kwambiri mafuta.
Mafuta a Zakudya Tanthauzo
Tanthauzo la mafuta (zakudya) ndi losiyana ndi kufotokoza mafuta. Mafuta a thupi ndi mphamvu yochuluka yomwe imasungidwa kuti thupi lanu likhale ndi mafuta nthawi ya njala. Mafuta a thupi amapereka chitetezo kwa ziwalo zanu ndi kusungunula. Mankhwala amatchedwanso adipose minofu ndipo akhoza kusungidwa monga mafuta ochepa (pansi pa khungu) kapena mafuta operesa (kuzungulira ziwalo).
Mafuta ophweka okhudzana ndi zakudya ndi mafuta chabe omwe mumadya. Pali mafuta ambiri mu zakudya zomwe mumadya ngakhale chakudya sichikuwoneka kuti ndi chamoyo kapena chosafunika. Mafuta a zakudya akhoza kuwonjezera mafuta a thupi ngati mutadya kwambiri. Koma mafuta odyetserako zakudya amaperekanso ntchito zofunika m'thupi lanu ngati mumadya bwino.
Mitundu Yosiyanasiyana ya Mafuta: Malingaliro
Pali mitundu yosiyanasiyana ya mafuta yomwe mumadya mu zakudya zanu. Mitundu ina ya mafuta ndi thanzi kuposa ena.
- Mafuta okhuta. Mukamadya mafuta ochokera ku zinyama nthawi zambiri mafuta amadzaza. Zomera zina zapatso, monga kokonati ndi mafuta a kanjedza zimaperekanso mafuta odzaza. Mafuta okhuta ndi olimba firiji. Zitsanzo za mafuta odzaza ndi mafuta ndi mafuta a ng'ombe . Mafuta apamwamba a mafuta odzaza mu zakudya zanu angapangitse chiopsezo cha matenda a mtima. Kotero mabungwe azaumoyo monga American Heart Association amalangiza kuti muchepetse mafuta anu odzaza mafuta osachepera 7 peresenti ya chakudya chanu chonse cha kalori tsiku ndi tsiku.
- Kutaya mafuta. Mafuta owopsa kwambiri ndi mafuta opatsirana kapena mafuta amene apangidwa kuti akhale otentha kutentha. Okonza Zakudya ayenera kulemba mafuta odzola pamakalata odyetsera zakudya, koma mutha kuwerenganso mndandanda wa zosakaniza kuti mawu akuti "hydrogenated" kapena "hydrogenated" apeze mafuta opangira chakudya. Chifukwa mafuta opangira mankhwala alibe ubwino wa thanzi ndipo akhoza kukhala owopsa pa zakudya zanu, akatswiri azachipatala amalangiza kuti mupewe zakudya ndi mafuta odzola.
- Mafuta a monounsaturated. Kawirikawiri amatchedwa "MUFAs" mafuta omwe amawotcha mafuta nthawi zambiri amawatcha "mafuta abwino." Zakudya zathanzizi zimachokera kuzipangizo za zomera ndipo nthawi zambiri zimakhala madzi ozizira. Zitsanzo za mafuta osungunuka ndi mafuta, mafuta a canola, ndi avokosi. ZOTHANDIZA zingakuthandizeni kuchepetsa matenda a cholesterol anu a LDL (oipa), choncho akatswiri a Academy of Nutrition ndi Dietetics amalimbikitsa kuti musankhe zakudya zokhudzana ndi mafuta osungunuka m'malo mwa mafuta odzaza ngati n'kotheka.
- Mafuta a polyunsaturated. Mtundu wina wa mafuta abwino ndi mafuta a polyunsaturated kapena PUFAs. Omega-3 fatty acids ndi omega-6 fatty acids ndi mafuta a polyunsaturated ndipo amapereka zothandiza zaumoyo. Pa chifukwachi, akatswiri azaumoyo amalimbikitsa kuti mutenge 3 mpaka 10 peresenti ya makilogalamu anu a tsiku ndi tsiku kuchokera ku PUFAs. Mafuta abwino a mafuta ophatikizidwa ndi nsomba, nsomba komanso nsomba zina zamadzi ozizira.
Kodi Mafuta a Zakudya Amapita Kuti?
Mafuta omwe mumadya amawotchedwa ndi thupi lanu ngati mafuta kapena amawasunga m'thupi ngati matupi adipose. Mafuta ena amakhalanso ndi plasma ndi maselo ena. Matenda a Adipose amathandiza kuti thupi lizikhala ndi thupi komanso limapereka chithandizo ndi ziwalo kwa ziwalo.
Dieters akhoza kuyesedwa kuti asapewe mafuta odyera chifukwa ndi oposa makilogalamu kuposa makasu kapena mapuloteni.
Mafuta amapereka makilogalamu 9 pa gramu pamene chakudya ndi mapuloteni amapereka makilogalamu 4 pa gramu. Koma kudya zakudya zolimbitsa thupi ndizofunika kuti akhale ndi thanzi labwino.
Akatswiri ambiri amalimbikitsa kuti chakudya chanu chimapereka osachepera 30 peresenti ya mafuta okwanira. Kotero malingana ndi kudya kwa kalori tsiku ndi tsiku, mafuta anu a tsiku ndi tsiku mafuta amasiyana.
- Ngati mudya makilogalamu 1,600 patsiku, muyenera kudya ma gramu makumi asanu ndi atatu
- Ngati mudya makilogalamu 2,200 patsiku, muyenera kudya magalamu 73 kapena mafuta
- Ngati mumadya makilogalamu 2,800 patsiku, muyenera kudya magalamu 93 kapena pang'ono
USDA ikuyamikira kuti musadye zopitirira 10 peresenti ya makilogalamu anu a tsiku ndi tsiku kuchokera ku mafuta odzaza ndi kuti mumapewa mafuta opatsirana.
Monga momwe mukuonera kuchokera ku matanthauzo osiyanasiyana a mafuta, pali mitundu yambiri ya mafuta yomwe ili yabwino kwa inu. Kumbukirani kuti muzidyera mafuta onse moyenera kuti mukhale ndi mphamvu ya calorie ndikufika kulemera kwabwino.