Polyunsaturated mafuta rudzi rwezvisikwa zvisina kudya zvakasimwa zvinopa utano hwezvoutano paunodyiwa mukuenzanisa. Mienzaniso yemafuta anonzi polyunsaturated anosanganisira walnuts, marudzi mazhinji embeu, uye mamwe marudzi ehove. Mafuta ane polyunsaturated mafuta acids ari mumvura inotonhorera uye ave nehupenyu shoma pane mamwe mafuta emafuta.
Kusiyana Pakati Pefuta yePolunsaturated uye Mamwe Mafuta Ezvokudya
Mafuta ezvokudya ane mafuta anobva pane zvatinodya.
Izvo zvakasiyana nemafuta ayo muviri wedu unoita kana tikadya zvakawanda zvakawanda. Polyunsaturated mafuta rudzi rumwe rwezvokudya zvine mafuta. Asi kune dzimwe mhando dzakawanda dzemafuta ezvekudya zvinosanganisira mafuta akazara, mafuta ekutengesa, uye mafuta anonzi monounsaturated.
Mafuta ePolunsaturated zvikafu zvinoumbwa kunyanya ye polyunsaturated fatty acids (PUFAs). Aya mafuta acids ane chimiro chekemikari ine bhiri mbiri pakati pematomu maviri kana kupfuura ematomu eakoni. Polyunsaturated fatty acids yakafanana ne monounsaturated fatty acids (MUFAs) iyo inongova nechisungo chimwe chete kaviri pakati pemakate maviri.
Mafuta ose anogadzirwa nemafuta uye mafuta anonzi polyunsaturated anogona kuva ane hutano mumuviri wako kana uchidya uchienzanisa.
Makomborero eFoorunsaturated Fats
Muviri wako unoda mafuta kuti uite mabasa anokosha. Mafuta anovhiringidza muviri wako, mafuta anobatsira masero ako kuti aite zvakanaka, uye unoda mafuta kuti uwane mamwe mavitamini anokosha.
Asi mafuta e-polyunsaturated anopa zvipo zvakakosha.
Mafuta ePolunsaturated anopa utano hunokosha hwakadai sevhitamini E. Vitamini E is antioxidant inobatsira kudzivirira masero emuviri wako.
Mafuta ePolunsaturated anopawo omega-3 uye omega-6 fatty acids. Omega-3 fatty acids yakaratidzwa kuvandudza kuteerera kweropa, kuderedza kuputika nekuvandudza utano hwemwoyo.
Vamwe vatsvakurudzi vanofungawo kuti kudya kunowedzera mu omega-3s kunogona kubatsira kuvandudza utano hwehupi.
Nyanzvi nyanzvi dzinokurudzira kuti iwe uwane chirongwa chinotenderwa che omega-3 mafuta acids kubva kuzvinhu zvakasanganiswa mafuta akawanda, kwete kubva pakuwedzera.
Mienzaniso yePolunsaturated Fat Foods
Mafuta ePolunsaturated anowanikwa mune zvakawanda zvekudya zvine utano zvaunogona kutodya kare nguva dzose. Iwe uchawana mafuta anonzi polyunsaturated mumhando dzakasiyana dzehove, nutswa uye mashizha-based oils.
Nzvimbo dzehove dzePUFAs
- Trout
- Albacore tuna
- Sarimoni
- Herring
- Mackerel
Nut uye Mbeu Sources yePUFAs
- Walnuts
- Sunflower mbeu
- Flax mbeu
- Chia mbeu
- Sesame mbeu
Mafuta Sources yePUFAs
- Soybean mafuta
- Corn oil
- Sunflower oil
- Flax mbeu yemafuta
- Safflower mafuta
Tofu uye soybea zvakarewo mabhuku ane mafuta akawanda.
Ndinofanira Kudya Mafuta Anonzi Polyunsaturated Kuti Ndirasire Kurema?
Kunyange zvazvo mafuta e-polyunsaturated anopa zvipo zvinokosha mumuviri wako, iwe haufaniri hako kudya mafuta akawanda kuti uwedzere utano hwako. Kufanana nemafuta ose, mafuta anonzi polyunsaturated anopa 9 makirogiramu per gramu. Izvozvo zvinoreva kuti kana iwe uchidya zvokudya zvakakora mumafuta akawanda, iwe uri kudya zvokudya zvakakwirira mumafuta nemakori. Kudya zvakawanda kana zvizhinji zvekudya izvi zvinogona kuita kuti uwedzere kuwedzera uye kunogona kuora kurasikirwa.
Kana uri kuedza kukanda uremu , unofanirwa kuderedza mafuta ako kudya. Nyanzvi nyanzvi dzinokurudzira kuti iwe usatora zvinopfuura 30% zvezana rako rose maoriyori kubva kumafuta. IA USDA Dietary Guidelines inokurudzira kuti iwe udye pasi pe10% yemari yako yose kubva mafuta akazara. Saka zvakanakisisa kuwana mafuta akawanda kubva pazvinhu zvepa polyunsaturated kana monounsaturated mafuta.
Nzira Yokutengesa Sei Mafuta ePolunsaturated
Saka sei iwe unogona kuwana mafuta ema polyunsaturated paunotenga? Mamwe mavara ezvokudya anopa ruzivo rwakakwana pamusoro pehuwandu hwemafuta mune zvokudya zvako. Asi vazhinji havaiti. Saka iwe unofanirwa kuziva kuti ungawana kupi mafuta e-polyunsaturated mafuta muzvitoro.
Dairy uye nyama zvinowanzova nemafuta akazara. Zvokudya zvakagadzirwa sezvinonzi crackers uye zvinhu zvakabikwa zvinowanzo zvine mafuta anotyisa. Saka iwe unofanira kunge uchidzivisa nzvimbo idzi apo unotenga mafuta ane utano.
Tarisa mukana yekubikira mafuta ane hutano ane mafuta anonzi polyunsaturated. Yeuka, mafuta ane PUFAs ari mumhepo inotonhorera. Aya mafuta anopa mvura akawanda anowanzochengetwa pamabhazikiti akadzika pasi pasi pakasimba kubika mafuta. Iwe uchawanawo marimu nembeu zviri munzvimbo yekubika kana muchikamu chezvokudya zvakawanda zvemashamba ako.
Uye zvechokwadi, shanyira chikamu chitsva chehove chekudya chako chekudya kuti uzadze nezvekudya-zvine ushamwari hwepolishaturated fatty foods. Kushanda kamwe chete kwehove, kufanana nesaumoni kana tsvina, haisi kungopa mafuta anopa utano asiwo inowanikwa puroteni yakanaka. Zvokudya zvinosanganisira mapuroteni, akanaka carbs uye mishonga yemafuta zvichabatsira muviri wako kusvika nekuchengetedza hutano hwakanaka.
> Sources:
"Zvokudya zvinovaka muviri uye kugadzirisa" ACE Health Coach Manual American Council paKuedza. 2013.
Medline Plus. Chokwadi Pamusoro Pemafuta ePolunsaturated. US National Library of Medicine. https://medlineplus.gov/ency/patientinstructions/000747.htm
Medline Plus. Dietary Fats. US National Library of Medicine. https://medlineplus.gov/dietaryfats.html
Polyunsaturated Fats. American Heart Association. Inowanikwa: http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Polyunsaturated-Fats_UCM_301461_Article.jsp#.ViZ6qxCrTG5