Zamkatimu
Kusiya zakudya zamafuta pofunafuna thupi loonda kwakhala kotchuka kwambiri. Komabe, asayansi amaumirira kuti kuopsa kwa mafuta ndikokokomeza kwambiri. Zakudya za anthu akale zinali ndi mafuta 75 peresenti, ndipo anali athanzi kwambiri kuposa ife. Ndipo ngakhale kukana zakudya zamafuta, vuto la kunenepa kwambiri lakula.
Ndikofunika kusankha magwero abwino amafuta ndikuwongolera manambala awo. Zakudya zothandiza kwambiri zamafuta: tchizi, chokoleti chakuda, mazira, mapeyala, nsomba zamafuta, mtedza, mbewu za Chia, mafuta a azitona, kokonati, mafuta a kokonati, osati yogati yamafuta ochepa.
Chifukwa chiyani ali othandiza?
1. Kuti ubongo uzigwira ntchito bwino
Mafuta ndiwo amamanga ubongo wathu, ndi zinthu pafupifupi 60 peresenti ya minofu yonse. Panthawi imodzimodziyo, mafuta ndi othandiza masamba onse, monga gwero la omega mafuta acids, ndi nyama, zomwe zimathandiza kuti mayamwidwe a mavitamini osungunuka ndi mafuta A, D, T, ndi K. Zinthuzi zimathandiza kuchepetsa kukula kwa Alzheimer's. ndi Parkinson's, kuvutika maganizo ndi matenda a mitsempha. Koma omega-3 imakhudza dongosolo la malingaliro.
2. Ntchito ya mapapu
Pakuti yachibadwa kupuma n'kofunika kwambiri kudya nyama mafuta. Pamwamba pa m'mapapo mwanga alveoli ali ndi chisakanizo cha zinthu surfactants, ndi kupanda iwo amakwiya kupuma. Nthawi zambiri zimakhala chifukwa cha mphumu ndi kupuma kulephera.
3. Kupititsa patsogolo chitetezo chokwanira
Olemba mabuku ambiri azachipatala amaumirira kuti kusowa kwamafuta ochulukirapo m'maselo oyera amagazi kumapangitsa kuti zikhale zosatheka kuzindikira ndikugonjetsa zamoyo zachilendo - ma virus, mabakiteriya, bowa. Choncho, kukhalapo kwa zakudya zamafuta muzakudya za anthu onse ndikofunikira.
4. Kwa khungu lathanzi
Khungu lalikulu limapanga mafuta. Ndikofunika osati kutentha thupi lonse nthawi yozizira. Popanda mafuta okwanira, khungu limauma, ma flakes, ndi ming'alu, mapangidwe a zilonda ndi zilonda zimawonekera.
5. Kuti mtima ugwire ntchito moyenera
Pamene kuchuluka kwa mafuta okwanira muzakudya - mtima umakhala ndi katundu wochepa, chifukwa umachepetsa chiopsezo cha kunenepa kwambiri. Mafuta amafuta amakhala ndi ma calories kuwirikiza kawiri kuposa ma carbohydrate, chifukwa chake timadya chakudya chochepa koma timakhala amphamvu.
Zambiri za kufunika kwa mafuta penyani muvidiyo ili pansipa:
