Kuti muchepetse kunenepa, chakudya chanu chiyenera kukhala ndi mafuta - zimakhazikika muzinthu zomwe zikubwera, zimathandizira kulimba kwa khungu lanu, komanso thanzi la tsitsi lanu ndi misomali. Kwa amayi, mafuta amatenga gawo lofunikira paumoyo wamachitidwe oberekera.
Mwa kuchotsera zakudya zamafuta pazakudya zathu, timaika thanzi lathu pachiwopsezo ndikuchepetsa kuchepa thupi posokoneza kagayidwe kathu. Kuchepetsa thupi, mwina, ndipo kudzatulukira mwachangu, koma ndikubwerera kwa zakudya zamwambo, mapaundi otayika abwerera. Kuphatikizanso apo, zakudya zopanda mafuta nthawi zonse zimakhala ndi mapuloteni komanso chakudya.
Butter
Batala limakhala ndi mavitamini, mafuta acid, ndi mchere wambiri kotero kuti ngakhale pang'ono mu sangweji ndizokwanira kupatsa thupi lanu. Mafutawa amatenga nawo gawo pochepetsa kuyamwa kwa shuga osasokoneza kayendedwe ka mphamvu ndikukweza magwiridwe antchito aubongo.
Peyala
Kotapewa ndi komwe kumawonjezera mafuta omwe amathetsa njala kwa nthawi yayitali komanso osawononga thanzi. Avocado imakhalanso ndi mapuloteni ambiri ndi fiber, mosiyana ndi batala wokha, womwe umathandiza kuyeretsa thupi la poizoni. Chizolowezi cha avocado kwa munthu wamkulu ndi kotala patsiku chifukwa, ngakhale kuli ndi maubwino, izi ndizokwera kwambiri.
mtedza
Mwa mtedza wonena za mafuta, mutha kusiyanitsa walnuts, maamondi, ndi coconut. Komanso ndi asidi polyunsaturated gwero, lomwe limathandizira kagayidwe kake, limachepetsa magazi a insulin, komanso limalimbikitsa kuwonda.
Nsomba zamafuta
Kudya nsomba kumalimbikitsidwa osati chifukwa cha omega-3 fatty acids komanso vitamini D, yomwe ndi yofunika kuyambira nthawi yophukira mpaka masika. Polyunsaturated acids amathandiza kuchepetsa thupi, kusintha kagayidwe kake, komanso pamlingo wa jini kukana kudzikundikira kwamafuta m'mimba. Zomwe, mwanjira, ndizovuta kwambiri kuchotsa.
Yogurt
Olemera mu mapuloteni, otsika-kalori, otsika-carb, ndi yogurt yamafuta adzakhala chipulumutso chanu kuzizira. Yogurt yachilengedwe imakhala ndi calcium ndi mabakiteriya amtengo wapatali, omwe angathandize kukonza chimbudzi ndikuchotsa zizindikilo zosasangalatsa m'mimba. Mutha kudzaza masaladi ndi yogurt osati kungowadya ngati chosiyana.
mazira
Tazolowera kuti mazira ndiye gwero lalikulu la mapuloteni, ndipo yolk imavulaza cholesterol yake. Koma ndi yolk yomwe ili ndi chinthu chamtengo wapatali-choline, chomwe chimalepheretsa kunenepa komanso kuyika mafuta m'chiwindi.
Kuvala saladi
Mavitamini ochokera masamba amasakanikirana ndi mafuta, chifukwa chake ndi bwino kudzaza saladi ndi mafuta a masamba kapena msuzi. Mafuta abwino kwambiri ndi azitona komanso otsekedwa; zimakhudza thanzi la mitsempha yamagazi ndi mtima. Kuchokera msuzi, mutha kugwiritsa ntchito kirimu wowawasa kapena mayonesi achilengedwe.
Chokoleti cha mdima
Chokoleti chaching'ono chimakuthandizani kukhala osangalala komanso kukupatsani mafuta owonjezera. Uwu ndi batala wa koko, womwe umakhala ndi zidulo zomwe zimachedwetsa kugaya bwino chakudya ndikuchepetsa njala.