Zvose simba ratinoda muupenyu uyewo zvekurovedza muviri zvinobva pane zvatinodya uye mvura yatinonwa. Izvi zvinovaka muviri zvinowanzoputswa mumakirasi matatu:
- Mafuta
- Carbohydrates
- MaProteins
Chikamu chimwe nechimwe chezvokudya chinokosha kune hutano uye isu tose tinofanira kudya zvokudya kubva kune imwe nhengo. Chiyero chatinofanira kudyira chikafu ichi, zvisinei, kazhinji kacho ndicho chikonzero chekukakavadzana.
Chii Chirwere Chekudya?
Mafuta ezvokudya akave akatongwa nematambudziko akawanda eutano; zvisinei, mafuta ari muchero unokosha wehutano hwakanaka. Nhengo dzeAidipose (mafuta akachengetwa) inopa mhete uye kuvharira kune nhengo dzomukati, inotakura mitsetse, inoita mavhithamini (A, D, E, uye K) mumuviri wose uye ndiyo yakachengetwa yakawanda yekuchengetedza simba rakawanikwa nokuda kwebasa. Mafuta anochengetwa patinodya mamwe makoriyumu ipapo tinoshandisa. Pane hutano hwakanaka hwemafuta emuviri wehutano uye zvemitambo. Kana iyo yakakwana yepamusoro inodarika, mafuta akawanda ezvikudya anogona kutungamirira kune zvinetso nehutano pamwe nevemitambo.
Mitauro yeDetary Fat
- Mafuta anogutsa anowanikwa zvikuru mumhuka dzinobva mumhuka semhuka, mazai eji, yoghuti, jisi, mafuta, mukaka. Mhando iyi yemafuta inowanzosimba pakushambidzika. Mafuta akawanda akazara akabatanidzwa nehutano hwehutano hwakadai sehotetirosi yakakura uye chirwere chemwoyo. Nemhaka yeizvi, mafuta akazara anofanira kunge asina kukwana kudarika 10% yehuwandu hwemazuva ose ekoriori inowanikwa.
- Mafuta asina kushandiswa anosanganisira mafuta anonzi monounsaturated uye anonzi polyunsaturated , ayo anowanzowanika mune zvekudya zvekurima uye anowanzotora mvura muchitonho chemukati. Mafuta asina kushandiswa ane mararamiro ehutano zvakadai sokuderedza cholesterol uye kuderedza dambudziko rehutano hwemwoyo. Zvokudya zvinowanzodiwa zvinosanganisira maorivhi nemafuta eCanola, avocados, hove, maamondi, soybea, uye flaxseed.
- Kutora mafuta yakangobva kuwedzerwa kune mabhii ekudya kwezvinhu zvakawanda. Trans fatty acids yakasikwa (zvakasikwa kana kuti munhu-akagadzirwa) apo mafuta asina kunyorwa akaitwa akaoma. Zvitadzo zveTrans, zvakadai samafuta akazara, zvinofanira kunge zvisingakwanisi nokuti dzinowedzera cholesterol mazinga uye njodzi yezvirwere zvemoyo.
Mafuta Anopa Sei Simba reMitambo
Mafuta anopa huwandu hwakanyanya hwemasimba emutengo wose. Rimwe gramu yemafuta inokwana makirogiramu mapfumbamwe. Izvi zvinokonzerwa nekoriori, pamwe chete nemari yedu inoratidzika isingagoneki yekuchengetedza kwemafuta, inopa mafuta nzvimbo yedu yakawanda yekuchengetedza simba. Rimwe pondo yemafuta akachengetwa inopa anenge mamita 3 600 emagetsi. Kunyange zvazvo aya makorikoni asingakwanisi kufambira kune vatambi vanoita nekukurumidza, kushingaira kwakadai sekupinza kana kusimudza, mafuta anokosha kwenguva yakareba, inononoka kusvika pasi uye kutsungirira miitiro yakadai sezviri nyore mabhasikoro uye kufamba.
Mafuta anopa huni huwandu hwemafuta kwenguva yakareba, kudzika kuenzanisa masimba ekutsungirira (kutsungirira mitambo yakadai se marathons, uye ultra marathons). Kunyangwe panguva yakakura yevashandi, iyo glucidhyrti ndiyo inonyanya kubudisa mafuta, mafuta anodiwa kuti abatsire kuwana ma carbohydrate akachengetwa (glycogen).
Kushandisa mafuta kuitira mafuta ekuvhiya, zvisinei, zvinoenderana nezvinhu izvi zvinokosha:
- Mafuta anononoka kufuta uye achinjwa kuti ave simba rinoshandiswa (rinogona kutora kusvika maawa matanhatu).
- Kuchinja mafuta akachengetwa mumuviri kunotora nguva. Muviri unoda kuputsa mafuta uye uutakure kumashini anoshanda asati agone kushandiswa semasimba.
- Kuchinja mafuta akachengetedzwa mumuviri kunotora oksijeni yakawanda, saka kushingaira kunofanira kuderera kuti izvi zviitike.
Nokuda kwezvikonzero izvi, vatambi vanoda kunyatsotarisa nguva apo vanodya mafuta, kuti vanodya zvakadini uye rudzi rwemafuta vanodya. Kazhinji, haisi pfungwa yakanakisisa yekudya mafuta pakarepo musati wapfuura kana panguva yekushanda kukuru.
Kunobva:
> Position Statement kubva kune Dietitians of Canada, American Dietetic Association, uye American College of Sports Medicine, Canadian Journal of Dietetic Practice and Research in Winter of 2000, 61 (4): 176-192.