Nezvikurudziro kubva kuzviremera zvehutano kubvisa mafuta ekutengesa kubva mukudya kwako, unganetseka kuti chii chinoitika kune mafuta anotora mushure mekunge uchidya. Muviri wako unozvichengeta here? Ko muviri wako unoita chimwe chinhu chinokuvadza here? Zvinotora nguva yakareba sei kubviswa? Izvo zvaunodya iwe nhasi zvinokonzera matambudziko makore mumugwagwa here?
Muviri Wako Unotora Sei Fat
Mhinduro ndeyokuti mafuta anotengesa anochera uye anonyorerwa semamwe mafuta ose.
Chaizvoizvo, mafuta aunodya anowedzerwa mumucheche muduku, ipapo munhu mumwechete fatty acids (trans, saturated , polyunsaturated , uye monounsaturated ) anowanikwa pamadziro emukati muduku.
Kubva ipapo, mamwe mafuta acids anonanga kuchiropa kuburikidza nehutachiona, asi vamwe-kusanganisira trans fatty acids-vakaiswa mu chylomicrons uye lipoproteins (cholesterol) uye vanopinda muropa kuburikidza ne-lymphatic system. Dzinotakurwa mumuviri wose uye kana dzisina kushandiswa kumusoro, dzinochengetwa se mafuta, sezvimwe mamwe mafuta acids.
Izvo zvakanyanya kutora mafuta iwe unopedza, iyo inowedzera mafuta yakawanda inobatsira iwe uchava nemuviri wako mafuta. Paunoshandisa trans fatty acids semasimba, iyo inoputsika ku carbon carbon and water and removed from the body-just like other fat.
Dambudziko rekutengesa mafuta ndeyokuti vanogona kuwedzera yako LDL cholesterol (iyo yakaipa mutsa) uye kuderedza HDL cholesterol (yakanaka).
Izvi zvinowedzera ngozi yako yehutano hwehutano uye chirwere cheshuga.
Zvakawanda Zvakadini?
IAmerican Heart Association inokurudzira kuti iwe utore mune zvishoma pane 1 muzana yemakori ako ezuva nezuva kubva pamafuta anotengesa. Saka, kana iwe pachako uchidya makirogiramu 2 000 pazuva, ipapo chete 20 makoriyori anokwanisa kubva kune mafuta. Izvo hazvisi zvakawanda-chete ma2 gramu.
IAmerican Heart Association inosanganisira natori-inowanzoendesa mafuta inowanikwa mumagiramu maviri ezuva nezuva. Hazvisi pachena kuti zvinowanzoitika mafuta anonzi conjugated linoleic acid anokuvadza-angangodaro anobatsira-asi sezvo anowanikwa muzvokudya uye mune zvekudya, anenge ari pamwe nemafuta akazara anowedzerawo ngozi yako yehutano hwehutano. Saka, zvakanakisisa kuvadzivisa.
Kutsvaga Kutora Mafuta muzvokudya
Heres 'apo Nutrition Facts inoratidza kuti ndiyo shamwari dzako dzakanakisisa. Kuwanda kwemafuta ekutengesa kunofanira kuzarurirwa pane pepa yepaiti, chero bedzi paine zvinopfuura 0,5 gramu pakushanda. Sezvo kuderera kwemafuta anotengesa kunonyatsozivikanwa panguva ino, kune zvishoma uye zvishomanana zvekudya izvo zvinezvo.
Asi zvakadini kana iwe uchidya zvokudya zvakagadzirirwa paresitorendi kana imba yemuwani-iwe unoziva sei kana iwe uchidya mafuta anotengesa?
Kazhinji, iwe unogona kuwana mafuta anotengesa mumhando dzakashata dzemabhizimisi ezvokudya, pie crusts, pizza yakakura, maokie, crackers, uye mamwe maitiro eti margarine. Iwe unogona kugara uchibvunza kuti zvii zvinoshandiswa kugadzira ndiro yaunoda kudya kana kudzivisa kudya kwaunofunga kuti kungava nazvo.
Hapana chikonzero chekutya kana iwe ukangopedza kudya imwe mafuta ekudya.
Ingodzokera kumararamiro ako anogara akaine utano. Hapana zvakawanda zvaunogona kuita pamusoro pemafuta anotya iwe munguva yakapfuura kana, asi kana uine zvimwe zvinokonzerwa nechirwere chepfungwa, zvino ita nguva yekuona mutapi wako wehutano, uyo anogona kuongorora dambudziko rako rose uye kuratidza kudiwa kwakakodzera kwekudya.
> Sources:
> Gropper SS, Smith JL, Groff JL. "Kuvandudza Kudya uye Manetabolism." Shanduro yechitanhatu. Belmont, CA. Wadsworth Publishing Company, 2013.
> Smolin LA, Grosvenor, MB. "Zvokudya zvinovaka muviri: Sayenzi uye Applications." Dhidhiro yechitatu. Wiley Publishing Company, 2013.
> Trans Fat. American Heart Association. https://healthyforgood.heart.org/Eat-smart/Articles/Trans-Fat. Yakapedzwa musi waMarch 24, 2017.