N'chifukwa chiyani ana amafunikira mafuta?
Choyamba, chifukwa m'zaka zoyambirira, amakula kwambiri kulemera kwake ndi kukula kwake. Chifukwa chake, amafunikira 1 calories patsiku mozungulira zaka 100 ndi pakati pa 2 ndi 1 pakati pa 200 ndi 1 chaka. Ndipo mafuta ndiwothandiza kwambiri pokwaniritsa zosowa zawo zama calorie. "Kenako, dongosolo lawo lamanjenje ndi lamphamvu limapangidwa mokwanira ndipo amafunikira mafuta acids ofunikira, omega 700 ndi 3 otchuka omwe amaperekedwa ndi mafuta, makamaka mafuta amasamba", akutero Pulofesa Régis Hankard, wodziwika bwino pazakudya za makanda.
Ndi mafuta otani oti muwapatse ana komanso ochuluka bwanji?
Inde, mafuta a rapeseed ndi mtedza ndi abwino kwambiri omega 3 ndi 6. Ndipo timapereka nthawi ndi nthawi mafuta a azitona, mbewu ya mphesa kapena soya. Mafuta a mtedza amatha kuyambitsidwa kuyambira miyezi 6 popanda kuopa kulimbikitsa ziwengo. "Timadalira zosiyanasiyana kuti tipereke mitundu yambiri yamafuta ofunika kwambiri", akuwonjezera Pulofesa Hankard *.
Kuchuluka koyenera? Kawirikawiri, timalimbikitsa 1 teaspoonful kwa ana osakwana chaka chimodzi, chakudya chamasana, ndi supuni 2 za tiyi kuyambira zaka 2. Nthawi zonse, kuwonjezera mafuta kumakhala kofunikira pamene mwanayo amangomwa mabotolo awiri a mkaka patsiku, pafupifupi miyezi 10. .
Kuchepetsa kuchuluka kwa mafuta m'thupi, kamodzi kapena kawiri pa sabata, timapereka mafuta ochokera ku nyama: 1 knob ya batala kapena supuni 1 ya crème fraîche. Kuti tipereke "zabwino" mafuta acids, timaganiziranso za nsomba zamafuta. Iwo ali ndi omega 3 ndi 6.
M'zochita, ndi bwino kuika nsomba pa menyu kawiri pa sabata mu ndalama zomwe zimagwirizana ndi zaka: 25-30 g kwa miyezi 12/18 ndi 50 g pazipita zaka 3/4. Ndipo aponso, timasiyanasiyana: kamodzi nsomba yochuluka - mackerel, nsomba, sardine - ndipo kamodzi nsomba yowonda: cod, halibut, sole ... Mukatha kuphika, tsitsani pa pepala losungunuka.
Mu kanema: Mafuta, ayenera kuwonjezeredwa ku mbale za ana?
Zaka za 3 zisanachitike
Lipids iyenera kuyimira 45 mpaka 50% ya mphamvu zawo zatsiku ndi tsiku!
Pambuyo pazaka za 3
Zomwe zimalimbikitsidwa zimatsika pang'ono kuti zifike 35 mpaka 40% *, zomwe zimafanana ndi za akulu.
* Malangizo ochokera ku French Food Safety Agency (ANSES).
Zogulitsa zamafakitale, malingaliro abwino otani?
Ma trans fatty acids ndi mafuta odzaza omwe amapezeka m'mafakitale amachulukitsa cholesterol yoyipa mwa akulu, koma palibe kafukufuku yemwe amatsimikizira kuti ali ndi
zotsatira zoipa pa mtima dongosolo ana aang'ono. Salimbikitsanso kunenepa kwambiri. Ichi si chifukwa chodyera kwambiri! Kodi angadye zinthu zomwe zili ndi mafuta a kanjedza? Mafuta a kanjedza nthawi zambiri amakhala ndi ziwanda chifukwa amakhala ndi mafuta ochulukirapo kuposa ena. Koma palmitic acid, asidi wochuluka wamafuta, ndi gawo lachibadwa la mkaka wa munthu!
Ndipo monga mafuta onse okhuta omwe amadyedwa mopitilira muyeso, amatha kuyambitsa matenda amtima, ”akutero Pulofesa Régis Hankard. Mbiri yake yoipa ikugwirizananso ndi kukhudzidwa kwa chilengedwe chifukwa kulima mitengo ya kanjedza kumabweretsa kuwonongeka kwakukulu kwa nkhalango m'mayiko ena.
Concrete, ife kuchepetsa kumwa mayonesi - kuyambira miyezi 18 - ndi crisps. Monga chikumbutso, 50 g wa crisps ali ndi 2 supuni ya mafuta! Zikafika pazakudya zozizira, kupatula nyama yoyera yomwe imatha kuyikidwa pazakudya kuyambira miyezi 6, ndikwabwino kudikirira mpaka zaka 2 za soseji, pâtés, terrines ...
Ponena za makeke, makeke, zofalitsa, azisungira masiku a madyerero.
Ndipo tchizi? Amakhala ndi mafuta ambiri. Koma amakhalanso magwero abwino a calcium. Timakonda tchizi ta pasteurized - brie, munster ... kuyambira miyezi 8 mpaka 10 ndi omwe amapangidwa kuchokera ku mkaka wosaphika kuyambira zaka zitatu kuti tipewe matenda a listeriosis ndi salmonellosis, omwe amachititsa kutentha thupi ndi kutsekula m'mimba.
* Pulofesa Régis Hankard yemwe ndi wapadera pazakudya za ana komanso membala wa Nutrition Committee ya French Pediatric Society (SFP)