Mafuta anopa ruvara rwekutema uye kunakidza. Zvokudya zvine zviyero zvakakura zvinosanganisira nyama, dairy, mazai, nuts uye mbeu. Mienzaniso inofanirwa yekubika mafuta inosanganisira maorivhi , mafuta egorosi, mafuta e-canola, mafuta, margarine, uye kupfupisa.
Iwe unoda kudya mafuta - mafuta akanaka anodiwa mumuviri wakagwinya. Asi iwe unodawo kudzivisa mamwe mafuta. Kunyanya, mafuta akaipa anosimudza cholesterol yako uye kuwedzera kuvhunika.
Chokutanga, Little Chemistry
Mafuta anoumbwa nemamwe molecules anonzi fatty acids, ayo ane maketani ematomu eakoni pamwe chete nemamwe maatomu eoksijeni neodhijeni. Maatomu ekhabhoni mumafuta emasidhoni e-acid anowirirana nezvisungo chimwechete kana zviviri.
Fatty acids inosiyana murefu. Mhete-chain chain fatty acids ane ma-atomu maviri kusvika mana; medium chain fatty acids ane maatomu matanhatu kusvika ku12, marefu mafuta akawanda ane 14 kusvika 18 maatomu ecarboni. Mazana mashomanana ane acid ane makero makumi maviri emaketomu emakonomu.
Fatty acids inenge yakazara kana isina kuiswa. Saturated fatty acids haina zvibatanidza zviviri pakati peyese yemaatomu eakoni muketani. Saturated fatty acids yakasimba pakushambidzika (funga nezvemafuta ari mutsvuku). Unsaturated fatty acids ine imwe kana kupfuura zvakapetwa kaviri mu carbon carbon. Monounsaturated fatty acids ine kubatana kamwechete, uye polyunsaturated mafuta acids ane maviri kana kupfuura.
Unsaturated fatty acids dzimwe nguva inodanwa nenzvimbo yezvisungo zviviri mu carbon carbon.
Mazita anonzi omega-3, -6 kana -9 anoreva nzvimbo dzekutanga kubatana kwemaviri mumatatu matatu akasiyana emafuta emasikironi.
Iyo monounsaturated uye polyunsaturated mafuta acids iri mumhepo inotonhorera (funga nezvemafuta emiriwo).
Unsaturated fatty acids inogona kunge iine maitiro maviri akasiyana eatomu ehydrogen ayo ari kune rumwe rutivi rwezvisungo zviviri.
Izvi zvinonzi "cis" kana "trans" maitiro. Cis configurations iine maatomu ehydrojeni maviri kune rumwe rutivi rwema molecule. Cis zvigadziriso zvinokonzera kuti mamolekemu iite seyakakanganiswa. Kugadziriswa kwechitema kune maatomu ehydrojeni pamakona akasiyana-siyana ehutano hwakapetwa, iyo inopa ma molecule kuratidzika kwemavara, semafuta akazara.
Mafuta (uye cholesterol - rudzi rwemafuta ane mafuta akawanda anowanikwa nechiropa chako, asi mamwe anobva pakudya) ane mabasa anokosha anoverengeka, anosanganisira:
- Kugadziriswa kwemaviri
- Zvinokonzerwa nesero membrane zvivako
- Kuumba steroid hormone
- Simba rekuchengetedza
- Kusungira kubva kunotonhora
- Kutakura mavhithamini ane mafuta akawanda, D, E, K
Mafuta Akanaka uye Mafuta Akaipa
Mamwe mafuta ari nani kune utano hwako kupfuura vamwe. Iti polyunsaturated uye monounsaturated mafuta acids inowanzova yakanaka, uye mafuta akawanda akazara akaipa. Mazana akawanda emafuta e-polyunsaturated anowanikwa muzvirimwa, zvakadai sezvirimwa, nuts uye yemafuta yemafuta. Hove uye hove zvegungwa zvinowedzerawo mufuta wemafuta. Mafuta omuorivhi, mafuta e- canola , avocado, uye nutswe anewo monounsaturated fatty acids, iyo yakanaka kumwoyo wako nemidziyo yeropa.
Mafuta akaipa aisanganisira mamwe marudzi emafuta akazara uye mafuta.
Vanhu vanodya mafuta akawanda akazara kubva kune nyama tsvuku vanowanzova nepamusoro yehushutera yepamusoro kune vanhu vanodya zvakanyanya kudya-based foods. Kunyanya ivo vari pangozi yekuputika uye chirwere chemwoyo. Kunyange zvakadaro, hazvisi pachena kana marudzi ose ehutsetse mafuta acids akaipa.
Zvinonzwisisika, zvisinei, kuti yakawanda mitambo yakaipa yakaipa. Mafuta akawanda anotengesa anoumbwa apo hydrogen inomanikidzwa kupinda mumvura yakawanda yemafuta kuitira kuti ive yakasimba.
Mamwe mavara ematare margarine ane mazana akawanda emafuta anotengesa, uye zvimwe zvokudya zvakagadzirwa zvakanyanya zvinotengesa mafuta. Zvimwe zvinowanzoitika zve-trans-mafuta zviri mumucheka wemiti; zvisinei, hazviiti sechinhu chinokuvadza sezvinoitwa kutengeswa kwemafuta izvo zvakasikwa zvakagadzirwa.
Kudya kudya kwakanaka kunoreva iwe unoda kudya zvishoma mafuta anotengesa uye mafuta akazara uye akawanda emafuta anonzi polyunsaturated uye monounsaturated. Vhiki rino iwe uchishanda pane zvose.
IUnited States Dhipatimendi Rezvekurima inoratidzira kuti inenge makumi matatu kubva muzana yemakoriro ako anouya kubva kumafuta, asi vanhu vazhinji vanodya zvakawanda zvakanyanya kupfuura izvozvo. Iwe unogona kutanga nekusarudza zvokudya zviduku zvakashata uye zvisiri zvemafuta paresitorendi uye nokusarudza mapuropi ayo ari pasi pamafuta. Kazhinji, iwe unofanira:
- Dzorerai masukisi anokonzera uye kupfeka mafuta.
- Dzivisa kudya zvakabikwa.
- Gara kure nezvokudya zvakagadzirwa zvakanyanya (kana kuti zvishoma kuverengera mavara kuti usarudze mishonga ine zvishoma zvishoma mafuta).
- Usadya kudya kwakasviba kwakakosha mune shuga uye mafuta.
- Shandisa cookware isina mbambo uye isiri-fodya kubika spray panzvimbo yetirea namafuta.
- Sarudza zvidye zvakabikwa uye zvinotapira zvinoderera mumafuta pane zvigadzirwa zvekare.
Nyama yakatsvuka yakakwirira mumafuta akazara, kunyanya kupeta mafuta uye nyama yemombe. Mazai, mishonga yemakisi yakafanana nekamu, mukaka wose uye chezi, mafuta ehutoriki uye kokonati mafuta zvakare ari mumafuta akazara.
Izvi hazvizi "zvokudya zvakaipa," asi iwe unofanirwa kutarisa kuti unodya zvakadini zvinhu izvi. Zvokudya zvokudya zvemasikati, imbwa dzinopisa, masseji, uye bhakoni zvakanyanya kwazvo mumafuta akazara (uye ane makemikari akaipa kune iwe), uye anofanira kudziviswa.
Heano mamwe matanho aungatora kuti kuderedza kushandiswa kwako kwemafuta akazara:
- Sarudza mukaka usina mafuta kana uwandu hwemafuta, yogurt, uye cheese zuva rega rega.
- Gadzira mafuta kubva kune nyama tsvuku usati wabika kana kusarudza zvakakosha zvenyama.
- Idya nyama tsvuku nyama mbiri kana katatu vhiki imwe neimwe.
- Yeuka kuti umwe anoshumira nyama yakatsvuka anofanira kunge akaenzana nehupamhi hwekadhi yemakadhi.
- Sarudza huku (bvisa ganda), uye uswededze kakawanda. Bheka, grill kana kuruka nyama, uye hove, asi usava fry.
- Dzivisa zvokudya zvakarohwa uye zvakabikwa. Izvo zvakakwirira mumakoriyuta nemafuta akaipa.
- Idya miriwo yakawanda yakaita sehairi dzakaoma, soy uye lentils. Izvo zvine zvakawanda zveprotein uye fiber, uye hapana mafuta akazara.
Zvisikwa zveTrans zvinogona kudziviswa nokusarudza margarine asina kuitwa nemafuta ekutsvaga (verenga Nutrition Facts label - inofanira kuratidza zero servings ye-trans-mafuta uye zvigadzirwa hazvifanirwe kutora "mafuta mashoma e hydrogenated." Unofanirawo kudzivisa zvakanyanya Zvokudya zvakagadzirwa sezvakaita mbatata chips, tortilla chips uye cheese zvinotapira zvinenge zvakabikwa mumafuta ekutengesa, kana zvimwe zvinonwiwa zvekudya zvakabikwa nemafuta ekutengesa.Zhinji zvezvokudya zvekudya zvinowedzera mune shuga, saka wakavapa muvhiki mbiri.
Mafuta omuorivhi inonyanya kuzivikanwa kubva kune monounsaturated fatty acid uye inonyanya kukosha kwekudya kweMediterranean , iyo inosanganiswa nehutano hwakanaka. Mamwe mairi maorivhi amaorivhi isarudzo yakanaka nokuti inewo phytochemicals inonzi polyphenols inobatsira muviri wako.
Mafuta eCanola, nuts, uye avocados anewo mamwe mafuta anonzi monounsaturated. Canola ine chiedza chinonaka, saka inoshanda zvakanaka pakubika nokubika. Nutswe anewo purotini uye anobatsira kuti ugare wakanzwa zvakakwana pakati pezvokudya. Heano mamwe mazano ekuwedzera mafuta anochengetedzwa muzvokudya zvako:
- Pamusoro pe saladhi yako namafuta omuorivhi uye bhariamuki yevhiniga.
- Drizzle mafuta omuorivhi paunofarira miriwo yako.
- Wedzera zvidimbu zvewacado kune salads uye sandwiches.
- Farira zvishoma zvitsva sezvinoitwa pakati pekudya.
- Wedzera nutswe yakakangwa kune imwe ndiro ye oatmeal, kune saladhi yako, kana pamusoro pezvokudya zvemashizha.
Kune marudzi maviri emafuta anonzi polyunsaturated anonzi omega-3 fatty acids uye omega-6 fatty acids. Omega-3 mafuta anowanikwa muhove, mbeu chia , flax, soy, walnuts uye mafuta e-canola. Omega-6 mafuta anowanikwa mumhando dzakasiyana mumiti, mbeu, zviyo nemafuta ezviyo. Nyama dzakawanda dzakatsvuka dzakaderera mumafuta e-polyunsaturated, asi mhuka dzakamererwa pauswa kunze kwegorosi-based feeds ine nyama ine mafuta akawanda uye yakaderera mumafuta.
Iwe uri kutotanga kudya zvakawanda zvemafuta omega-6 kunze kwekuti uri kudya kudya kwemafuta. Omega-6 fatty acids inowanzoshandiswa muzvokudya zvekuMadokero (linoleic acid mumafuta emichero uye conjugated linoleic acid mumukaka nenyama), asi omega-3 fatty acids inowanzoshaikwa. Nyanzvi dzakawanda dzinofunga kuti kudya kudya kune mafuta akawanda omega-6 uye mashoma mashoma omega-3 kunowedzera mukana wako wekuputika uye zvirwere zvisingaperi. Iwe unogona kugadzirisa kusaenzana uku kuburikidza nokusarudza mamwe omega-3 fatty acids:
- Sarudza mafuta egorola panzvimbo yemafuta emafuta kana mafuta ekuchenesa uye kubika.
- Fukidza milled firk mbeu pamashizha ako.
- Tora kipuni weflakisi mbeu yemafuta sezvaunowedzera zuva nezuva.
- Idya hove mbiri kana katatu pavhiki. Salmon, tan, uye mutova vose vakapfuma mu omega-3 fatty acids.
- Soy yakazara mupuroteni uye omega-3 fatty acids. Edza tofu mumutsa-fry.
- Unakidzwe nemarnuts kana mbeu yepukanana sezvokudya. Zvose idzi dzine mazana akawanda omega-3 fatty acids.
Sources:
"Dietary Guidelines for the Americans," Dhipatimendi reUnited States reUtano neHuman Services. January, 2010. Yakasvika musi waApril 13, 2016. http://health.gov/dietaryguidelines/2010/.
Gropper SS, Smith JL, Groff JL. "Kuvandudza Kudya uye Manetabolism." Edition yechina. Belmont, CA. Wadsworth Pub Co. 2005. Yakasvika musi waApril 13, 2016.