Mafuta omuorivhi chinhu chinokosha chekudya kweMediterranean , icho chave chichibatanidza nehutano hwemoyo uye hupenyu hurefu. Ichokwadi, iyo US Food and Drug Administration inobvuma kuti mafuta emuorivhi anogona kuva nemoyo wakanaka. Paunotenga bhodhoro remafuta omuorivhi, unogona kuona chirevo chinotevera pane zvakanyorwa:
Zvisizvo uye zvisingaiti zvakajeka zvesayenzi zvinoratidza kuti kudya mafuraji maviri (23 gm) emafuta omuorivhi zuva rega rega kunogona kuderedza dambudziko rekushaya chirwere chemoyo nekuda kwemafuta anogadziriswa mumafuta omuorivhi. Kuti uite izvi zvichibvira kubatsirwa, mafuta emuorivhi ndeyekuti atore mafuta akazara akafanana uye haawedzere nhamba yekoriyamu yaunodya pazuva.
Iro coronary arteries inopa ropa kumoyo wako mususu. Mafuta anochengetwa mafuta muorivhi anobatsira kuchengetedza mabheti aya zvakajeka kuitira kuti mwoyo wako uwane oxygiti uye michina yakakwana kuti urambe uchiputika.
Asi zvakakosha kuzive kuti dzakawanda zvezviongorori zvinoongorora migumisiro yemafuta emuorivhi yakagadzirirwa kutarisa kudya kweMediterranean mune zvese, izvo zvinoita kuti zvive zvakaoma kuziva zvakajeka kuti huwandu hupi hwehutano hwakakosha hunokonzerwa zvakananga nemafuta emuorivhi. Zvimwe zvipo zvehutano zvinogona kubva kune mbeu yose, nutswe, mbeu, miriwo, michero kana hove.
Zvisinei, imwe chidzidzo chakabudiswa muna 2011 muNutrition, Metabolism uye Cardiovascular Diseases yakagumisa kuti mafuta emuorivhi akadzikisa cholesterol, zvichida nemhaka yezvibatanidzwa zvimwe kunze kwemafuta monounsaturated. Mafuta omuorivhi akafuma mu polyphenols inoshanda semasikironi ekuchengetedza masero mumuviri wako, uye mamwe ane zvimwe zvinobatsira-zvichida kuderedza cholesterol ndeimwe yavo.
Zvinogonawo kuti iyo polyphenols inogona kubatsira kudzivirira mamwe maitiro ekenza - imwe shanduro yakabudiswa muna 2011 mu Lipids uye Health and Disease yakagamuchira kuti vanhu vaidya mafuta akawanda emuorivhi vaiva nehuwandu hwekenza. Zvisinei, iyo ndiyo yekucherechedza deta, uye pano pangave nezvimwe zvikonzero nei vanhu vaidya mafuta akawanda emuorivhi vasina mikana yekuwana kenza.
Wana Mafuta Oorivhi Akawanda Muzvokudya Zvako
- Shandisa mafuta emiorivhi uchipfeka padivi yako yaunoda.
- Dhadza zvikamu zana zvezana zviyo zviyo zvechingwa mudiro remafuta omuorivhi akave ane guruva nepepper uye oregano.
- Fukidza miriwo yakasvibirira namafuta omuorivhi panzvimbo yemargarine kana bhotela.
- Ita pesto uye ushumire ne pasta yako yaunoda.
- Gadzirira yako cranberry vinaigrette yemashizha.
- Wedzera flavheri kumafuta omuorivhi kuburikidza nekuputira mafuta namafrigi eRomsemary kana mamwe makwenzi akaomeswa.
Chengeta mafuta omuorivhi munzvimbo ine rima, nzvimbo inotonhorera mumubhodhoro wakavharwa zvakasimba. Iwe unogona kuchengeta maorivhi mufiriji; zvisinei, iyo ichava yakareba uye ine makore. Izvozvo zvakanaka - mafuta emuorivhi achadzoka kune akajairika paanomira pakushambidzwa kwekamuri.
Ramba uchiyeuka kuti kunyange zvazvo mafuta omuorivhi ari akapfuma mumafuta ane mafuta, inenge ichikwirira mumakori. Tarisa ushumiri hwako hukuru - rimwe rinoshumira mapepa maviri, uye ndizvo zvaunoda zuva nezuva.
Sources
Covas MI, Nyyssonen K, Poulsen HE, Kaikkonen J, Zunft HJ, Kiesewetter H, Gaddi A, de Torre R, Mursu J, Baumler H, Nascetti S, Salonen JT, Fito M, Virtanen J, Marrugat J, EUROLIVE Study Group . "Izvozvo zvinokonzerwa ne polyphenols mumafuta omuorivhi pamwoyo wezvirwere zvinokonzera njodzi: kuedza kusinganzwisisiki." Ann Intern Med. 2006 Nhasi 5; 145 (5): 333-41. http://annals.org/article.aspx?articleid=727945.
Damasceno NR1, Pérez-Heras A, Serra M, Cofán M, Sala-Vila A, Salas-Salvadó J, Ros E. "Crossover kudzidza nezvezvokudya zvakagadzirwa nemhandara yemafuta amafuta, walnuts kana maarmond. . " Nutriti Metab Cardiovasc Dis. 2011 Jun; 21 Suppl 1: S14-20. doi: 10.1016 / j.numecd.2010.12.006. http://www.nmcd-journal.com/article/S0939-4753(10)00297-8/abstract.
Psaltopoulou T1, Kosti RI, Haidopoulos D, Dimopoulos M, Panagiotakos DB. "Kuwedzerwa kwemafuta emuorivhi kunopesana zvakanyanya nehuwandu hwekenza: kurongeka kwakarongeka uye meta-kuongororwa nevarwere 13,800 uye 23,340 kudzora mu 19 kuongorora zvidzidzo." Lipids Health Health Dis. 2011 Jul 30; 10: 127. doi: 10.1186 / 1476-511X-10-127. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3199852/.