Ngati ndinu wothamanga koma simukutsimikiza za kufunika kwa mafuta, nazi zifukwa 5 zomwe zingakutsimikizireni kuti mafuta a masamba ayenera kuphatikizidwa muzakudya:
1. Limbanani ndi kutupa ndikupewa
Phindu lofunika kwambiri lamafuta amasamba ndikuti amagwira ntchito ngati mafuta olumikizira mafupa, mitsempha, mitsempha, ndi ma cell. Amachepetsa mwayi wotupa m'mitsempha, ubongo, maselo, mtima; ngakhale kuchepetsa nkhawa. Othamanga ambiri amadya nsomba kuti apatse thupi ma omega-3 acid omwe amachepetsa kutupa m'thupi. Koma ndikofunikira kumvetsetsa kuti pazifukwa izi, kwenikweni, nsomba kapena mackerel sizifunikira. Nsomba zimapeza ma omega-3s kuchokera ku algae, ndipo ifenso titha kuwatenga mwachindunji kuchokera ku ndere, komanso nthanga za chia, njere za fulakisi, njere za hemp, njere za dzungu, ndi mtedza. Mafuta a masamba alibe cholesterol - m'malo mwake, amakhala ndi zakudya zosaphika zomwe zimapezeka mwachindunji m'matumbo a Dziko Lapansi. Ndipo inde, ngakhale mafuta odzaza, akachotsedwa ku zomera (koko, kokonati), amakhalabe abwino kuchepetsa kuthamanga kwa magazi ndi kukweza triglycerides.
2. Mphamvu zambiri
Pamene thupi silipeza zopatsa mphamvu zokwanira kuchokera ku mapuloteni, chakudya ndi mafuta, kutopa kumayamba msanga. Thupi lathu ndi lanzeru kwambiri, limatifuula za mavuto ake, muyenera kuphunzira kumvera.
Ngati mupuma mokwanira, koma mukuwoneka wotopa nthawi zonse, mungapeze kuti mulibe zopatsa mphamvu zokwanira kuchokera kumafuta athanzi. Choyamba, onetsetsani kuti simukudya shuga woyengedwa ndi ufa, zomwe zimalimbikitsa kutupa ndi kuchuluka kwa shuga m'magazi, zomwe zimayambitsa kusinthasintha. Komanso, onetsetsani kuti mukudya mapuloteni, carbs, ndi mafuta athanzi (ngakhale pang'ono) ndi chakudya chilichonse. Onjezani mafuta a masamba kuchokera ku zakudya zosaphika ku zakudya zanu ndikumva kusiyana kwake!
3. Machulukidwe
Mafuta a masamba amafunikiranso kuti amve kukhuta. Mafuta amatenga nthawi yayitali kuti agayidwe kuposa mapuloteni ndi chakudya ndipo amakhala ndi zopatsa mphamvu zambiri (9 magalamu motsutsana ndi 4 muzakudya ndi mapuloteni). Amathandizira kukhalabe ndi shuga m'magazi ndikupewa kutsika kwamphamvu panthawi yolimbitsa thupi.
4. Mayamwidwe a michere
Aliyense amafunikira zakudya, ndipo othamanga nawonso. Zakudya zambiri zamtengo wapatali zimakhala zosungunuka m'mafuta, zomwe zikutanthauza kuti sizingatengedwe popanda mafuta. Izi ndi mavitamini A, D, E, K. Choncho, kuti mupindule kwambiri ndi chakudya, mafuta a masamba ayenera kuphatikizidwa muzakudya. Pafupifupi masamba onse obiriwira ali ndi mavitamini A ndi K. Bowa ali ndi vitamini D wochuluka, ndipo mapeyala, mtedza ndi mbewu ndizochokera ku vitamini E, zomwe zimapangitsa kuti mitsempha ikhale yathanzi komanso khungu lokongola.
5. Kulimbitsa minofu
Ngakhale kuti amakhulupirira kuti minofu imapangidwa kuchokera ku mapuloteni okha, izi sizowona. M'malo mwake, mapuloteni, mafuta ndi chakudya zimamanga minofu. Tangoganizani kuti thupi lanu ndi (mwabwino) makina opaka mafuta. Kaya mukupanga minofu, kupirira, kapena mphamvu, onetsetsani kuti mukudya mafuta athanzi musanachite masewera olimbitsa thupi. Maselo anu a minofu adzakuyamikani ndipo mudzamanga minofu mu nthawi yochepa kusiyana ndi mutapewa mafuta palimodzi. Mafuta, kuwonjezera apo, amathandizira kagayidwe kachakudya, ngakhale ambiri amayembekezera kukhala ndi zotsatira zosiyana.
Nachi chokhwasula-khwasula chambiri musanayambe kulimbitsa thupi: Sakanizani 1/3 chikho cha oatmeal ndi supuni imodzi ya chia nthanga ndi supuni 1 ya amondi yaiwisi, njere za dzungu, kapena walnuts, yamatcheri atsopano kapena ozizira, sinamoni, ndi stevia (ngati mukufuna kuti ikhale yokoma). Onjezani mkaka "wopanda mkaka" kuti mukometsere phala lathanzi.
Zomwe simuyenera kudya ndi mafuta abwino
Posankha mafuta abwino, pewani mafuta oyengeka. M'malo mwake, idyani mafuta onse omwe ali ndi mavitamini, mchere, ndi fiber. Kumbukirani: chakudya chilichonse chokhala ndi fiber ndi chabwino kwambiri polimbikitsa kunenepa kwambiri komanso kuchepa thupi. Mwachitsanzo, pamafuta amasamba, sankhani mapeyala, maamondi, ndi azitona kuposa mafuta a zakudya zimenezi, ndi nyama ya kokonati kuposa mafuta a kokonati. Ngati mumalekerera mafuta bwino, ndizabwino, koma mulimonse, musaiwale zakudya zonse.
Pewaninso zakudya zamtundu wa glycemic monga mpunga woyera, makeke, zipatso zouma zokhala ndi shuga wowonjezera, zophika ufa woyera, zonse zomwe zingayambitse kulemera. Sankhani zakudya zopatsa thanzi: nyemba, mbewu zonse (quinoa, balere, oatmeal, mpunga wakuthengo), zipatso zatsopano, ndiwo zamasamba, ndi masamba obiriwira.
Wothamanga kapena ayi, mafuta ndi ofunikira mulimonse. Nthawi zonse sankhani zakudya zoyera, zathunthu, zamasamba kuposa za nyama, zomwe zilibe cholesterol koma zokhala ndi mavitamini ndi mchere wambiri. Mofanana ndi zakudya zina zonse, mafuta ayenera kukhala mbali yofunikira ya zakudya zopatsa thanzi.
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