Zakudya Zam'madzi Zambiri Zam'madzi
Kodi mumadziona kuti ndinu wathanzi wogula chakudya? Kodi mukudya zakudya zochepa, koma mukukana kuyandikira mafuta?
Pali zakudya zabwino kwambiri zomwe zili ndi mafuta ambiri. Ngakhale kuti akatswiri ambiri odyetsa zakudya amakuuzani kuti sikuti mafuta onse ndi oipa (pambuyo pake, ubongo wathu ndi mafuta), palinso mauthenga ambiri okhudzana ndi mafuta omwe timadya.
Kwenikweni, mutadziwa kuti zakudya zambiri zimagwirira ntchito kwa inu ndi mapuloteni ambiri omwe mukufunikira, mafuta anu onse amachokera ku mafuta. Ngati mutaya thupi, ndiye kuti mukugwiritsa ntchito mafuta omwe asungidwa m'thupi lanu. Pamene kulemera kwake kumachepa, onjezerani mafuta kusiyana ndi ma carbs ngati mukufuna chakudya china.
Akatswiri ambiri odyera zakudya amawona zakudya zochepa kuti azikhala ndi magalamu 100-150 a carbs tsiku lililonse, zomwe zimakhala zochepa kwambiri kusiyana ndi zakudya za ku Western.
Kudya Zakudya Zapamwamba Pa Zakudya Zochepa za Carb
Ngati mwatsimikiza kuti kudya zakudya zapamtunda ndi momwe mumasankhira kudya, ndiye kuti pamapeto pake mudzayenera kuvomereza kuti mukuwonjezera zakudya zamtengo wapatali pa zakudya zanu. Chakudya chochepa kwambiri cha carb chiyenera kukhala chokwera kwambiri mu mafuta, mwinamwake simungathe kapena kupeza mphamvu zokwanira kuti mudzisamalire nokha.
Pali mikangano yokhudzana ndi mafuta odzaza pakati pa akatswiri odyera zakudya zamakono, koma mgwirizano wokhudzana ndi kudya zakudya zowonongeka ndikuti mafuta odzaza sizomwe ziwanda zidawongolera. Kawirikawiri, akatswiri ambiri amavomereza kuti zakudya zotsatirazi ndi zabwino kwa inu ndipo zingathe kuwonjezeredwa mu zakudya zanu. Zakudya zisanuzi zidzakupangitsani kukhala ndi thanzi labwino poonjezera mafuta mu zakudya zanu, zidzakuthandizani kuti mukhale okhutira nthawi yayitali mukatha kudya, ndipo ndibwino kuti mukhale ndi thanzi labwino.
1 - Momwemo
Mafupa ndi gwero lambiri la mafuta omwe ali ndi mafuta komanso zakudya zowonongeka kwambiri. Iwo ali odzaza ndi zakudya, ndipo lonse kata California ili ndi magalamu atatu okha a carbs. Mafupa amatha kukhala chipatso ndipo amakhala ndi mavitamini ambiri, vitamini B6, vitamini C, vitamini K, folate, ndi potassium. Izi ndizo zifukwa zazikulu zokhala ndi mapepala.
2 - Mafuta a Azitona
Mafuta a azitona ndi abwino kwa inu-ndizo chakudya chabwino kwambiri chophatikizapo zakudya zanu. Mafuta ena a maolivi owonjezera amakhala oletsa-kutupa komanso antioxidant zotsatira mu thupi, ndipo kafukufuku wasonyeza kuti zingakuteteze ku matenda a mtima komanso ngakhale khansa. Pezani zambiri za zodabwitsa za mafuta a azitona , komanso zofunikira zokhudzana ndi kusankha ndi kusungirako.
3 - mtedza ndi mbeu
Mtedza wasonyeza kuti ali ndi thanzi labwino. M'maphunziro ambiri, anthu omwe amadya mtedza sakhala ndi matenda a mtima ndi shuga. Sikuti mtedza wonse umapangidwa mofanana. Ena ali ndi zakudya zambiri komanso mitundu yosiyanasiyana ya mafuta .
4 - Mbewu za Flax ndi Chia
Ngakhale zomera zambiri, monga masamba ambiri, zili ndi omega-3 fatty acids , zimakhala zochepa poyerekeza ndi zomwe zikulimbikitsidwa. Palinso mbewu zina, monga mbewu za fulakesi ndi mbeu za chia , zomwe ziri ndi mafuta omega-3. Ngakhale kuti mafutawo si omega-3s (DHA ndi EPA) omwe amawathandiza kuti azipeza nsomba zamtundu wambiri, mbewuzi zimapereka chitsime chachikulu cha omega-3 fatty acids ndipo zimakhala ndi zakudya zambiri komanso zowonjezera.
5 - kokonati
Mafuta a kokonati, omwe amapezeka mu nyama ndi mkaka wa kokonati komanso amachotsedwa ndi kugulitsidwa monga mafuta, amatsutsana ngati mfundo. Izi ndi chifukwa mafuta a kokonati ndi mafuta odzaza, omwe anthu ambiri ndi chizindikiro choopsa. Komabe, pali mafuta ambiri odzaza, ndipo sikuti onse ali ndi zotsatira zofanana m'thupi. Mafuta a kokonati ndiwo ambiri omwe amachititsa kuti thupi lawo liziteteza thupi lawo, mavuto a m'mimba, mavuto ena a ubongo monga matenda a Alzheimer, ndi zina zambiri. Kafukufuku wina amasonyeza ngati muli ndi matenda a shuga, ndipo mungakhale ndi kuleza mtima kwabwino mukamadya mafutawa.
Njira imodzi imene triglycerides imeneyi ndi yosiyana ndi yakuti timagwiritsa ntchito mofulumira mphamvu, choncho sichisungidwa m'maselo athu. Mankhwala a Ketoni amawoneka mosavuta pamene maulendo othawirako a triglycerides amawongolera, omwe angakhale tsatanetsatane wa kusowa kwa mafuta.