Mafuta "amabisika" muzakudya zambiri. Koma kodi kulibe mafuta “abwino”?
Mafuta amapezeka muzakudya zambiri - ngakhale zathanzi. Mafuta ochulukirapo m'zakudya, amachulukitsa ma calorie ake, chifukwa mafuta ndi magwero owonjezera a zopatsa mphamvu. Galamu imodzi yamafuta imakhala ndi ma calories 9 - kuwirikiza kawiri magalamu a protein kapena ma carbohydrate (4 calories). Chifukwa chake, kuwonjezera ngakhale mafuta pang'ono ku maphikidwe kumatha kukulitsa kwambiri ma calories.
Monga lamulo, mafuta ochokera kumasamba ndi abwino kuposa mafuta ochokera ku nyama. Mafuta a masamba, monga mafuta a azitona, mtedza, mbewu, fulakesi, ndi mapeyala, ali ndi magwero ochuluka a vitamini E, phytochemicals (mankhwala oteteza kapena olimbana ndi matenda), komanso mafuta ofunikira, omwe amaphatikizapo omega-3 fatty acids. zothandiza kwa mitima ndi monounsaturated mafuta.
Palibe lingaliro limodzi la kuchuluka kwa mafuta amasamba kuti muphatikize muzakudya zanu. Mulimonsemo, ngati mutapitirira ngakhale ndi mafuta abwino, zotsatira zake zidzakhala zopatsa mphamvu zambiri komanso magalamu owonjezera a mafuta m'thupi lanu. Ngakhale kuti mafuta amapangitsa kuti zakudya zikhale zokometsera, sizimapangitsa kuti chakudyacho chikhale chokhutiritsa. Ichi ndi chimodzi mwa misampha ya zakudya zamafuta. Zakudya zambiri zokhala ndi ma calorie otsika, monga mbewu zonse ndi ndiwo zamasamba, zimadzaza thupi lanu bwino kwambiri chifukwa zili ndi ma carbohydrate ovuta komanso fiber yambiri. Mwa kudya zakudya izi, timakhuta tisanakhale ndi nthawi yodya ma calories ambiri kuchokera kwa iwo.
Tangoganizirani mmene mumamvera mukamadya ayisikilimu kapena lalanje lalikulu. Mwinamwake mudzamva kuti ndinu odzaza mofanana, koma ndi lalanje, mumapeza zopatsa mphamvu zochepa. Ndikofunikira kuti mafuta a masamba amapanga 10-30% yazakudya zanu zatsiku ndi tsiku. Ngati mukuyang'ana kulemera kwanu, ndiye, ndithudi, mafuta ochepa, ndi abwino.
Kodi pali mafuta oipa kotheratu?
Mafuta a hydrogenated pang'ono sakhala athanzi konse. Opangidwa poyamba kuti asungidwe kwa nthawi yayitali, mafuta opangidwa mwapaderawa amakhala ndi mafuta a trans, zinthu zomwe zimadziwika kuti zimachulukitsa cholesterol komanso chiopsezo cha matenda a mtima.
Palibe mulingo wotetezeka wamafuta a trans. Zolemba zazakudya zimawonetsa kuchuluka kwa mafuta a trans pa chinthucho. Mutha kuzindikira kuti amapezeka makamaka muzakudya zokonzedwa kwambiri komanso m'mitundu yambiri ya margarine ndi mafuta a confectionery, zosakaniza zomwe zimagwiritsidwa ntchito pophika ma pie, makeke, makeke, ndi zina zambiri.
Ndi zinthu zina ziti zomwe ziyenera kuyang'aniridwa?
Chinthu chinanso chopatsa mphamvu kwambiri chopanda thanzi ndi shuga. Chikho chimodzi cha tiyi wotentha, mwachitsanzo, sichikhala ndi calorie, koma onjezerani masupuni angapo a shuga ndipo chikho chomwecho chili ndi makilogalamu 30. Mukamamwa makapu atatu a tiyi patsiku, mukudya ma calories 90 owonjezera. Ziribe kanthu momwe mumakonda zotsekemera - shuga, uchi, madzi a mapulo kapena chimanga cha chimanga - ndibwino kuti musamadye pang'ono, chifukwa alibe pafupifupi zakudya zonse.
Anthu omwe amadya zopatsa mphamvu 2000 patsiku amalangizidwa kuti achepetse shuga wawo mpaka masupuni 10 patsiku. Izi zingawoneke ngati zambiri, koma kwenikweni ndi pafupifupi theka la kuchuluka kwa shuga komwe anthu ambiri amadya pakali pano.
Mfundo yofunika kwambiri: Yesani kudya mafuta osaphika a masamba okha, kuchepetsa zakudya zokazinga, komanso kupewa mafuta ochepa a hydrogenated. Ngati mukuyang'ana ma calories anu, ndizomveka kuchepetsa ngakhale mafuta a masamba ndi kuwonjezera shuga momwe mungathere.