Mafuta hongu, mafuta kwete. Ndezvipi zvakanaka mukudya?

Nguva dzese isu patinopa zvakanyanya kukosha kune izvo zvatinodya. Parizvino inozivikanwa kuti hosha zhinji dzinogona kudzivirirwa kana kushoma kudzikamisa mhedzisiro nekudya kwakanaka

Zvakajairika kuwana zvinyorwa mumagazini ezvokudya kana mapepanhau, ayo anotinyevera nezvengozi kana zvakanakira chikafu.

Tese tinoziva kuti kune zvakasiyana zvinovaka muviri uye kuti chikamu muzvikafu zvedu chinofanira kuve chakasiyana kune chimwe nechimwe chazvo. Mafuta ndeimwezve zvinovaka muviri, sezvakakosha kuti muviri ushande zvakanaka semakabhohaidhiretsi kana mapuroteni.

Zvakakosha kuziva mhando dzakasiyana dzemafuta, ayo ari "mafuta ane hutano" uye kukosha kwekuisanganisira mamwe acho mukudya kwedu kwemazuva ese.

Mafuta anoshanda

• Mafuta ndiwo manyuko makuru esimba kumuviri wedu.
• Iyo inochengeterwa simba remuviri wedu.
• Inobatsira muviri wedu kutora mamwe mavitamini.
• Inodzivirira uye inopa kuenderana kune dzimwe nhengo.
• Icho chikamu chechimiro chesero membrane.
• Hormone mutongi.
• Mafuta atinowana kubva kuchikafu anotipa zvakakosha mafuta acids. Izvo zvinodaidzwa kuti "zvakakosha" nekuti muviri wedu haugone kuzvigadzira uri woga uye akakosha mukushanda kwawo.
• Muviri inoda ku yekukura kwehuropi, kudzora kuzvimba, kana kugwamba kweropa.

Mafuta atinoona, mafuta atinoona isu

Pane nzira mbiri dzakakosha dzekuwana mafuta kubva pane zvaunodya

Mafuta anoonekwa: iyo yatinoshandisa senge condiment kana yekubika (semafuta emuorivhi kana bota) kana mafuta akakomberedza chikafu uye izvo zvatinogona kubvisa (semafuta akakomberedza nyama kana pasi peganda rehuku)

Mafuta asingaonekwe: Ndiwo anowanikwa zvakasikwa muchikafu (nyama kana nzungu) kana iyo inowedzerwa panguva yekugadzirisa uye izvo zvinowanzo kuve zvisina hutano (zvakadai sekudya zvakagadzirwa, zvinwiwa kana zvigadzirwa zveindasitiri)

Mhando dzemafuta

Mafuta anoumbwa nemamorekuru e triglyceride.

Triglycerides inoumbwa nemafuta acids. Zvinoenderana nezvisungo zviri pakati pemamorekuru, anoiswa mukati mhando dzakasiyana dzemafuta:

Mafuta akaguta

Iwo mafuta emhuka kwakatangira, senge nyama, soseji kana mukaka. Hunhu hwavo hukuru ndewekuti vanosimbisa mukamuri tembiricha.

Iwo zvakare anowanikwa mune mamwe mafuta emuriwo, akadai sekokonati kana mafoshoro emafuta. Ivo vanonyanya kuwanikwa mumaindasitiri mafekita kana zvidyiwa.

Rudzi urwu rwemafuta runobatsira "yakaipa" cholesterol (LDL cholesterol) kuwedzera muropa. Iyo ine hukama nekuwedzera kwemoyo njodzi.

Mafuta asina kukwana

Isu tinovawana muzvikafu zvemavambo emiti, senge maorivhi, mafuta ezuva kana chibage. Mumichero yakaomeswa (walnuts kana maarumondi) uye nembeu (sesame, sunflower kana flax).

Hunhu hwayo hukuru ndewekuti ivo vari muchimiro chemvura pakamuri tembiricha.

Zvinoenderana nezvisungo zviri pakati pemamorekuru avo zvakakamurwa kuva:

• Mafuta eMonounsaturated: Vane imwechete-chisungo pakati pemamorekuru avo.

Iyo inonyanya kukosha i oleic acid. Tinogona kuiwana mumafuta emuorivhi, mafuta embeu, senge mafuta ezuva uye zvakare mu walnuts, maamondi nemaavocado.

• Mafuta ePolyunsaturated: Ivo vane maviri kana anopfuura maviri zvisungo pakati pemamorekuru avo.

Ivo vanozivikanwa seakakosha mafuta acids. Zvakakosha pakushanda kwakakodzera kwemuviri, asi kuti muviri wedu haugone kugadzira. Ivo vanodzora metabolic maitiro eiyo emoyo, masosi kana mapurmoni masystem ...

Tinogona kuvawana vari vaviri muzvikafu zvemiti nemhuka zvakatangira. Ivo vakakamurwa kuva mapoka makuru maviri:

Omega 3: inonyanya kuzivikanwa ndeye linolenic acid. Inowanikwa mumafuta e soya, walnuts, uye hove ine oiri. Kunwa kwaro kunobatsira kuchengetedza zvakakwana huwandu hwecholesterol muropa.

Omega 6: Pakati pevamwe linoleic acid. Tinoiwana mumafuta echibage, oiri yezuva kana nzungu. Basa rayo zvakare kuchengetedza zvakakwana huwandu hwecholesterol muropa.

Trans mafuta

Iwo isaturated mafuta ayo ari hydrogenated panguva yeindasitiri maitiro uye anova akazara mafuta. Isu tinovawana mumafekitori echikafu, chikafu chakagadzirwa kana zvinwiwa.

Iwo mafuta akashata kwazvo emuviri wedu. Ivo vanowedzera iwo mwero weLDL cholesterol uye triglycerides uye zvakare inoderedza HDL cholesterol kana yakanaka cholesterol muropa. Ivo vanowedzera njodzi yehutano hwemwoyo.

Mazano

Haasi mafuta ese anokuvadza, pane izvo zvatingati "mafuta ane hutano", akakosha kuhutano hwedu.

Sekureva kweWHO, kunwa kwemafuta kunofanirwa kuve 15-30% yehuwandu hwekoriori yakadyiwa.

Deredza kudyiwa kwemafuta akazara kusvika pasi pegumi muzana emafuta akazara akadyiwa uye oendesa mafuta kusvika pasi pe10%.

Polyunsaturated mafuta kudya: 6-10%

Omega 6 mafuta acids: 5-8%

Omega 3 mafuta acids: 1-2%

Chii chandinga dye kuti ndive nemugove wakanaka wemafuta ane hutano?

Kudya mediterranean yakagara iri tsime rakanaka remafuta ane hutano.

Idya zvakasiyana uye zvinoenderana nezera rako uye chiitiko. Deredza mafuta aunodya.

Shandisa mafuta mashoma uye ayo anobatsira pahutano. Sanganisira dzimwe hove, mafuta emiriwo kana nzungu uye nyama shoma.

Wedzera kudyiwa kwemichero, miriwo, miriwo, nyemba kana mbatatisi. Ivo vakaderera mumafuta uye vanopa fiber.

Shandisa 25g ye fiber pazuva. Iyo inodzivirira kuzvimbirwa, inovandudza shuga yeropa uye inobatsira kudzikisa cholesterol.

Izvo zvakakosha kudya mukaka uye zvigadzirwa zvaro zuva nezuva. Zvirinani semi-skimmed kana skimmed.

Tora madiki madiki.

Idya zvishanu kudya pazuva. Zvitanhatu zvikuru nezvikafu zviviri.

Nguva dzose idya mangwanani. Kudya kwemangwanani kwakanakisa kunosanganisira michero, mukaka uye zviyo.

Bika chikafu iwe pachako. Deredza huwandu hwemafuta aunoshandisa. Zvirinani kushandisa maorivhi uye edza kusashandisazve mafuta. Chikafu chinobikwa chakabikwa, chakabikwa, papillote kana chakabikwa zviri nani pane chakabikwa.

Chengetedza mafuta akawanda anoonekwa kubva munyama sezvinobvira.

Shingairira. Zvakakosha sekudya zvakanaka kushandisa. Mumuviri wedu unoda kushandisa macalorie atinodya.

Rovedza muviri nguva dzose, kanokwana katatu pavhiki, kurovedza muviri kwaunofarira uye kunakidzwa. Uye kana uchikwanisa, famba zuva rega rega, maminetsi makumi matatu-30 ekurovedza muviri zviri nyore kuwana. Usatore mota, kukwira masitepisi kana kufamba masikati masikati.

Kuita maekisesaizi hakungobatsira chete kudzora huremu hwedu kana huwandu hwecholesterol uye glucose muropa. Kuita maekisesaizi kunoburitsa endorphins uye kunotipa inofadza kunzwa kwehupenyu, kuburitsa kusagadzikana uye kurwisa kusagadzikana.