Zowononga mafuta kapena zopindulitsa?
Zakudya zathu ndizosakanikirana ndi mapuloteni, mafuta ndi chakudya chomwe chimangowonjezera pang'ono zinthu zina ndi mavitamini. Kodi tiyenera kusiya kwathunthu zinthu zomwe zimawoneka ngati zovulaza thupi, monga mafuta, atero katswiri wathu wazakudya Oleg Vladimirov.
Mafuta amabweretsa mafuta opatsa thanzi kwambiri m'thupi, motero madotolo nthawi zambiri amalangiza kuti achepetse kuchuluka kwa zakudya zamafuta kuti mukhale wonenepa, ndipo ndibwino kuti muzipereka kwathunthu! Komabe, si mafuta onse omwe ndi owopsa, palinso omwe amatchedwa othandiza. Mafuta athanzi amagawika m'magulu atatu: saturated, polyunsaturated ndi monounsaturated ndi maatomu a hydrogen.
Mafuta okhuta
Mafuta odzaza ndi kutentha kwa firiji nthawi zambiri amakhala olimba, gwero lawo ndi zinthu zanyama (ng'ombe, mkaka wamafuta), komanso mafuta otentha (kokonati, kanjedza), omwe nthawi zambiri amagwiritsidwa ntchito m'makampani azakudya chifukwa chotsika mtengo komanso kuthekera kwawo. kuwonongeka kwa nthawi yayitali, koma ubwino wawo kwa thupi ndi wokayikitsa.
Mafuta opindika
Mafuta opanda unsaturated nthawi zambiri amakhala amadzimadzi kutentha kwa firiji, ndipo nthawi zambiri amapangidwa ndi zomwe zimatchedwa hydrogenation kuti aume. Zotsatira zake (margarine, kufalikira) ndizovulaza kwambiri kuposa mafuta odzaza, ndipo zimakhala ndi mafuta ochulukirapo, omwe amawonjezera chiopsezo cha matenda a mitsempha, matenda a mtima ndi khansa, matenda a Alzheimer, komanso angayambitse kusabereka.
Magwero a mafuta a monounsaturated ndi mafuta a canola ndi mafuta a mtedza, komanso mafuta a azitona ndi mtedza. Chofunikira chawo chachikulu ndikufananiza chiŵerengero cha cholesterol choipa ndi chabwino, ndikusunga mulingo wabwinobwino wa cholesterol yonse.
Mafuta a polyunsaturated
Mafuta a polyunsaturated amagawidwa m'magulu atatu, otchedwa Omega 3, 6, ndi 9. Onsewa amabweretsa phindu lalikulu kwa thupi, makamaka, kuchepetsa kutupa kosatha ndikusintha kagayidwe ka minofu. Mafuta a polyunsaturated ndi ofunika kwa munthu wathanzi pamlingo wa 5 mpaka 10 g patsiku, gwero lawo lalikulu ndi mafuta a masamba a mtedza, komanso nsomba zamafuta. Nsombazo ziyenera kukhala zam'madzi, zogwidwa m'madzi ozizira a kumpoto, ndipo simuyenera kusiya nsomba zam'chitini mu mafuta - zidzapindulanso thupi.
Ndizachidziwikire kuti mafuta, omwe ambiri amaganiza kuti amayambitsa mavuto awo onse, ali ndi zinthu zambiri zothandiza, chifukwa chake, ngakhale zili ndi mafuta ambiri, ndizowopsa kuwachotsa pachakudya. Zakudya zopatsa thanzi ziyenera kukhala zosiyanasiyana momwe zingathere - kuti kukula ndi magwiridwe antchito amthupi lathu kumafunikira zakudya zambiri. Mutha kuchotsa zopatsa mphamvu zochulukirapo powonjezera mphamvu yogwiritsira ntchito mphamvu ya thupi, pali njira zokwanira zochitira izi: mutha kuchepetsa kutentha kozungulira pongotsegula, mwachitsanzo, zenera, kapena mutha kuyesetsa mpaka kumaliza kuchita masewera olimbitsa thupi ! Ndi izi, osati kukana mafuta ofunikira, zomwe zingapindulitse thupi.