Kuita Nzwisiso Yezvokudya Zvokudya
Mafuta akawana yakaipa rap kwemakore. Kudya mafuta kwave kune mhosva yekukonzera kuneta, kuwedzerwa kwekulesterol uye zvinetso zvehutano.
Vazhinji vezvokudya zvinovaka muviri uye vanachiremba vave vari pamafuta ekudya kwemafuta yengoro seyo mhinduro yekurasikirwa kwekurema nekutarisa utano hwehutano. Izvi hazvikwanisi kuva kure nechokwadi. Kufanana nemashoko asina kunaka akakomberedzwa nemakrobahydrate , mafuta akaiswa muchikwata chakaipa cheboka rekudya kwenguva refu.
Nyaya ino ichajekesa kuti nei mafuta ari akakosha kudya zuva rega rega kuti ave nehutano hwakanaka.
Zvatinoda Muviri Mafuta Fat
Mafuta ndeimwe yematatu macronutrients anodiwa kuti muviri uite panzvimbo yakanakisisa. Izvozvo zvinoreva kuti chikamu chikuru chinodiwa kuchengetedza hutano hwakanaka.
"Maererano neDetary Reference Intakes yakabudiswa neA USDA 20% - 35% yekoriyori inofanira kuuya nemafuta." Chinangwa chemafuta mumuviri wedu ndechekukura uye kukura, simba , vitamini inogadzirwa, kuchengetedzwa kwemuviri wedu, nekuchengetedza sero membranes.
Kunzwisisa basa rinokosha mafuta zvinotamba mumazuva ose ekudya kudya kunotsanangura kuti nei zvisingafaniri kubviswa kubva pakudya kwedu. Mafuta ndiyo inokosha inopa simba uye yakavimbiswa panguva yekushanda kwedu. Mafuta anewo mafungiro anoshandiswa anokonzera kuti masumbu anoshanda sei kune insulini uye kudzora kugadzirisa kuputika.
Mafuta Akanaka Ita Kuti Muviri Uve Noutano
Kunyatsotsvakurudza kunoratidzira huwandu hwemafuta muzvokudya hahubatanidzi nehutano kana zvirwere. Zvidzidzo zvakaratidza kuti ndizvo rudzi rwemafuta uye ekarii yose muzvokudya izvo zvinonyanya kukosha.
Mafuta akanaka anoramba muviri uine utano apo mafuta akaipa anokurudzira high cholesterol uye noutano hwehutano. Mafuta ose haana kusikwa akaenzana nekudzinga zvakaipa uye kuchengeta zvakanaka zvakakosha kuti tive neutano hwakanaka.
Nevose " musadye mafuta" hype, isu takarega kupedza mafuta akanaka anobatsira moyo yedu uye hutano hwakakwana. Paunenge uchisarudza mafuta anopa utano zviri nani kune mwoyo wako, kana zvinosvika pahudyu yako, mafuta ose ane nhamba yakafanana yemakori.
Kuteerera kutongwa kwemazana uye kuwandisa kwemafuta hakuzongobatsiri kukura nekurema asiwo kunokurudzira hupenyu hurefu uye hupenyu.
The Good Fats
Mafuta akanaka anonzi se unsaturated kana monounsaturated uye polyunsaturated mafuta. Zvimwe zvirwere zvehutano zveasaturated mafuta akanaka zvinosanganisira kuderedza ropa rekutsvaga kwegazi, kupera kuderera uye kugadzikana mwoyo miviri. Mafuta anopa utano anonyanya kuwanika muzvokudya kubva kumiti yakafanana nemuorivhi uye yemafuta oiri, nutswe uye mbeu uye iri mumhepo inotonhorera. Kune marudzi maviri emafuta asina insaturated:
- Mafuta aMonounsaturated: Anozivikanwawo semafuta anopa mwoyo ane utsi hwemafuta ari kutonhorera asi asimbise pairi firiji. Mafuta omuorivhi angangodaro ari pamusoro pezvakanaka mono-fat list. Kukwidzika kwepamusoro kunogona kuwanikwawo mumiti yemiorivhi; avocados; hazelnuts; almonds; Brazil nuts; cashews; mbeu yesame; mbeu dzomupukisi; uye maorivhi, canola, uye mafuta epeanut.
- Polyunsaturated mafuta: Anonyatsozivikanwa nokuda kwebasa ravo mukuderedza ropa rose cholesterol uye triglyceride mazinga. Omega 3 fatty acids inonyanyisa mafuta anonzi polyunsaturated anoratidzwa kuti ape moyo wehutano hunobatsira. Zvokudya zvinowanzobatanidza hove dzakawanda dzakadai semasimoni, mutsva, catfish, mackerel, uyewo flaxseeds uye walnuts. Inokurudzirwa kuwana Omega 3 fatty acids kubva pane zvokudya panzvimbo yekuwedzera uye kudya 2 servings yehove yehove vhiki imwe neimwe.
Mafuta Akaipa
Mafuta akaipa anozivikanwa sewaini yakawanda kana kuti Trans mafuta uye anowedzera njodzi yezvirwere mumuviri womunhu. Pakave nekukakavadzana kwakawanda uye kwakakonzera nharo pamusoro pemusoro wemafuta akazara. Zvidzidzo zvenguva refu zvakagumisa, "kuderedza mafuta ane mafuta akazara kunogona kuva zvakanaka kune utano kana vanhu vakatsiva mafuta akazara namafuta akanaka, kunyanya, mafuta akawanda anowirirana." Pamwe chete, mafuta akazara anofanira kudyiwa zvishoma. Kune mhando mbiri dzemafuta akaipa:
- Mafuta anogutisa: akabatanidzwa nekuwedzerwa kweropa rekutsvaga kwegazi, mishonga yakavhara, uye chirwere chemwoyo. Mafuta anogutsa anowanikwa mumhuka dzemhuka dzakadai semafuta matsvuku, nyama yehuku, mafuta akawanda-mafuta, mazai nemafuta emichero ayo ari mumhepo inotonhorera semafuta emichindwe. "IAmerican Heart Association inorumbidza kuchengeta mafuta akazara zvakakwana kusvika 7% yemakoriyoni ose."
- Kutora mafuta: Zvakaipa chaizvo zvemafuta akazara uye zvinoshandiswa nekunisa mvura inodhaka yemafuta mune imwe nzira inonzi hydrogenation. Izvi zvinogadzira chikafu chezvokudya zvenhema uye unnaturally inopa mishonga yekudya kwenguva yakareba yekugara. Hydrogenation inoshandura chii chinofanira kuva chemvura muzvigadzirwa zvekudya zvakaoma zvakadai semargarine. Mafuta eTr anoshandiswa zvakanyanya mumaresitorendi uye emabhizimisi ezvokudya kuti awane frying, zvinhu zvakabikwa, mafuraji, kushandiswa kwezvokudya zvekudya, uye margarine. "IAmerican Heart Association (AHA) inokurudzira kuderedza mafuta ekutengesa kusvika kuma2 gramu pazuva."
Sources:
Chikoro cheHarvard yeHuzhinji Hwehutano, Fats uye Cholesterol: Kunze neVakaipa, Muna neZvakanaka, 2015
National Academy of Science, Dietary Reference Intakes Macronutrients, 2002-2005