Dzidza Mawaniro Ekuwana uye Ubatanidze Mafuta Akanaka Muzvokudya Zvako
Mafuta ezvokudya ari mafuta anodyiwa muzvokudya zvaunodya. Mafuta ndiyo simba guru mune zvekudya, kupa mapfumbamwe makirogiramu pa gramu, kanopfuura kaviri nhamba inopiwa nema carbohydrates kana mapuroteni . Mafuta emhuka akasiyana nemafuta emuviri ayo mafuta akachengetwa pamuviri wako. Pamusana pehupamhi-koriori yehuwandu, mukana wekuve wakanyanya kuwandisa kana kuwedzera kunowedzera nekudya kwakakwana kwemafuta ekudya.
Dhiyabhorosi Mafuta Tsanangudzo
Tsanangudzo yemafuta (yezvokudya) yakasiyana nedudziro yemafuta emuviri. Mafuta omuviri inopfuura simba rakawanda rinochengeterwa muviri wako nehuni munguva dzekushaya nzara. Mafuta omuviri anopawo kudzivirirwa kune nhengo dzako nekudzivirira. Mafuta omuviri anonziwo adipose tissue uye anogona kuchengetwa se subcutaneous mafuta (pasi peganda) kana mafuta aripo (anenge akapoteredza nhengo).
Iyo iri nyore nyore kudya mafuta tsanangudzo ndeye mafuta chete zvaunodya. Pane mafuta mune zvakawanda zvezvokudya zvaunodya kunyange kana zvokudya zvisingatarisi mafuta kana zvisina kunaka. Mafuta ezvokudya anogona kuita kuti muviri uwane mafuta kana iwe ukadya zvakawanda. Asi kudya kwemafuta kunopawo mabasa anokosha mumuviri wako kana iwe uchidya zvakanaka.
Mhando dzakasiyana dzemafuta: Tsanangudzo
Kune marudzi akasiyana emafuta ayo iwe unopedza mukudya kwako. Mamwe mavara emafuta ane utano kupfuura vamwe.
- Saturated fat. Apo iwe uchidya mafuta anouya kubva kumhuka kubva kune mhuka inowanzozara mafuta. Mimwe michina yemiti, sezvakaita kokonati nemafuta emuchindwe zvinopawo mafuta akazara. Mafuta anogutsikana akasimba pakushambidzika. Mienzaniso yemafuta akazara inosanganisira mafuta uye mafuta emombe . Kumusoro kwemafuta ane mafuta akazara mune zvekudya kwako kunogona kuwedzera dambudziko rehutano hwemwoyo. Saka masangano ezvehutano akaita seAmerican Heart Association anokurudzira kuti upedze mafuta ako akazara anodya kusvika pasi pe7% yehuwandu hwezuva rega rega yega.
- Trans fat. Mhando inotyisa zvikuru yemafuta inotapira mafuta kana mafuta ayo ave achigadzirwa kuti ave akasimba pakushambidzika. Vatori vezvokudya vanofanira kutarisa mafuta ekutengesa pamafuta ezvokudya, asi unogonawo kuongorora zvishandiso zvinyorwa nokuda kwemashoko "hydrogenated" kana "zvishoma-hydrogenated" kuti uwane mafuta ekudya muzvokudya zvako. Nemhaka yokuti mafuta anotengesa asingabatsiri hutano uye anogona kuva nengozi mukudya kwako, nyanzvi dzezvehutano dzinokurudzira kuti uedze kudzivisa kudya nemafuta ekutengesa.
- Monounsaturated mafuta. Kakawanda kunonzi "MUFAs" mafuta akawanda anowanzoti "mafuta akanaka." Aya mafuta ezvokudya ane utano anouya kubva mumiti yemichero uye anowanzotora mvura mudzimba. Mienzaniso yemafuta anokonzerwa nemafuta anosanganisira maorivhi, mafuta e-canola, uye avocado. MUFAs inogona kubatsira kuderedza yako LDL (yakaipa) cholesterol mazinga, saka nyanzvi dzeChikemy of Nutrition neDeetetics dzinokurudzira kuti unosarudza kudya nemafuta monounsaturated pane mafuta akazara kana zvichibvira.
- Polyunsaturated mafuta. Imwe mhando yemafuta ane utano ndeye mafuta anonzi polyunsaturated kana PUFAs. Omega-3 fatty acids uye omega-6 fatty acids ndiwo mafuta e-polyunsaturated uye anopa hutano hunokosha. Nokuda kwechikonzero ichocho, nyanzvi dzehutano dzinokurudzira kuti iwe uwane 3 kusvika 10 muzana yemakori ako ezuva nezuva kubva kuPUFAs. Nzvimbo dzakanaka dzemafuta anonzi polyunsaturated dzinosanganisira saumoni, tuna uye mamwe mahombekombe emvura inotonhorera.
Ndeipi Kune Zvokudya Mafuta Anofamba?
Mafuta ekudya ayo waunodya anogona kupiswa nemuviri wako sehuni kana kuti akachengetwa mumuviri sechidimbu chechidimbu. Mamwe mafuta anowanikwawo mune plasma uye mamwe masero. Zvigadzirwa zveAdipose zvinobatsira kudzivirira muviri uye zvinopa rubatsiro uye kunamatira nhengo.
Dieters angave akaedzwa kuti asazvidya mafuta ezvokudya nekuti yakakwirira mumakirori kupfuura makhahydrates kana mapuroteni.
Mafuta anopa 9 makirogiramu per gram asi makhaidhahydrates uye mapuroteni anopa 4 koriori pa gramu. Asi kudya kudya kunowedzera mafuta ekuenzanisa kunokosha kuti uve nehutano hwakanaka.
Nyanzvi dzakawanda dzinokurudzira kuti kudya kwako kunopa zvinopfuura 30 muzana yemakori acho ose kubva kumafuta. Saka zvichienderana nehuori hwezuva nezuva, mafuta ako ezuva rimwe nerimwe achasiyana.
- Kana uchidya makirogiramu 1,600 pazuva, unofanira kudya magiramu makumi mashanu emafuta kana zvishoma
- Kana uchidya makirogiramu 2,200 pazuva, unofanira kudya magiramu makumi mana emafuta kana zvishoma
- Kana iwe uchidya 2 800 makoriori pazuva, unofanira kudya magiramu 93 emafuta kana pasi
IA USDA inokurudzira kuti usadya zvinopfuura 10 kubva muzana yemakori ako ezuva nezuva kubva pane mafuta akazara uye kuti iwe usadzivirira mafuta ekutengesa.
Sezvaunogona kuona kubva kune tsanangudzo idzi dzakasiyana dzemafuta, pane mamwe marudzi emafuta ayo akanaka kwauri. Ingoyeuka kuti udye mafuta ose mukuenzanisa kuti uchengetedze calori muyero uye uwane hutano hwakanaka.