Zamkatimu
Ndi mafuta ati omwe ali oipa komanso abwino?
Tiyeni tiwone mafuta omwe ali abwino kwa thupi. Mafuta ndi chimodzi mwazinthu zofunika kwambiri pazakudya zabwino. Anthu ambiri amakhulupirirabe molakwika kuti mafuta ndi oipa, chifukwa ndi omwe ali ndi kalori yochuluka kwambiri, ndipo amawadula m'zakudya zawo. Komabe, mafuta ndi osiyana: ovulaza kapena athanzi. Ndipo zina mwa izo ndi zofunika kwa ife.
Mwachitsanzo, popanda omega-3 ndi omega-6 fatty acids, kukhalapo kwathu sikungatheke, ndipo mavitamini osungunuka mafuta sangatengeke konse ngati simukudya zakudya zamafuta.
Kodi ndingadye mafuta ndikuchepetsa thupi?
M'mbuyomu, chifukwa chofuna kuchepetsa kudya kwamafuta kuti muchepetse thupi chinali chakuti mafuta amakhala ndi ma calories owirikiza pa gramu imodzi ya chakudya kapena mapuloteni. Ndipotu zakudya monga mapeyala, mafuta a masamba, mtedza ndi njere, ndi nsomba zamtchire zamafuta ambiri zimathandiza kuti thupi litenge mafuta osungidwa. Amathandizira kuti mukhale ndi chidwi chofuna kudya, amakupangitsani kumva kuti ndinu okhuta komanso okhutitsidwa mukatha kudya, komanso kukhala ndi malingaliro abwino.
Kudya mafuta abwino pamene kutaya thupi sikungokhala wathanzi, komanso muyeso wofunikira. Mafuta athanzi amalimbitsa chitetezo chamthupi ndi mtima, amathandizira kagayidwe kachakudya ndi ubongo, kubwezeretsa mphamvu ya mahomoni ndikuchepetsa kutupa koyipa m'thupi lonse.
Mndandanda wa zakudya zomwe zili ndi mafuta abwino kwambiri
Pang'ono ndi pang'ono, powerenga mutu wotsutsana ndikusinkhasinkha zomwe zakudya zimakhala ndi mafuta abwino, ndidapanga malingaliro angapo pakusankha kwawo kolondola:
1. Sankhani omega-3 fatty acids. Omega-3 fatty acids ofunikira amalimbana ndi kutupa. Thupi silingathe kuzipanga palokha, kotero muyenera kuzipeza kuchokera ku zakudya. Magwero abwino ndi nsomba zakutchire, walnuts, ndi mbewu za chia. Ndikofunikira kwambiri kusunga magwero anu a omega-3 moyenera kuti asakhale oxidize ndikutaya zopindulitsa zawo. Werengani zambiri za izi apa.
Kukonda mafuta ozizira-wozimitsidwa azitona. Kuyenga mafuta kapena kukonza njira monga, mwachitsanzo, kuchotsa mafuta ndi zosungunulira, kusinthika kwamtundu, kununkhira (pamene mafuta amadetsedwa ndi kusungunula ndi nthunzi pa kutentha kuposa madigiri 230), hydrogenation (momwe mafuta a hydrogen saturated trans amagwiritsidwa ntchito kwambiri pophika) kupanga mafuta osati opanda pake pa thanzi, komanso nthawi zambiri zoopsa. Musaope kuti mafuta a azitona ndi mafuta. Chowonadi ndi chakuti mafuta a azitona kwenikweni ndi mafuta a monounsaturated omwe ndi ofunikira pa thanzi lathu. Lilibe zovulaza, koma mafuta wathanzi.
2. Yang'anani kukoma kolemera. "Mafuta enieni aliwonse ayenera kulawa, mtundu ndi fungo," akutero Lisa Howard, mlembi wa The Big Book on Healthy Oils.The Big Book of Healthy Cooking ). Mafuta okonzedwa kwambiri ndi "oyeretsedwa" ndi opanda pake, pafupifupi opanda fungo ndipo ali ndi mtundu wowonekera.
3. Samalani ndi ubwino wa mafuta a nyama. Batala kuchokera mkaka wa ng'ombe kudyetsedwa ndi masoka chakudya. Ghee yomwe zolimba zamkaka zomwe zili ndi lactose ndi casein zachotsedwa. Zonsezi ndi magwero abwino a mafuta a nyama.
4. Yang'anani zosiyanasiyana. Mafuta a azitona, mwachitsanzo, adzapereka mlingo wathanzi wa oleocanthal, antioxidant wokhala ndi zovomerezeka zotsutsana ndi kutupa. Koma palinso zosankha zina zamafuta a masamba omwe angagwiritsidwe ntchito m'malo mwa maolivi: mpendadzuwa, sesame, linseed. Powonjezera mapeyala odulidwa mu saladi, muthandizira thupi lanu kuyamwa bwino ma carotenoids kuchokera ku zakudya zina mu saladiyo ndikupatsanso mlingo wowonjezera wa fiber ndi mapuloteni.
Ngati mumamatira ku malangizo oti mudye mafuta abwino kuti muchepetse thupi, ndiye kuti mutha kukonzekera saladi. Kumbukirani malangizo a extravirginonly. Mafuta a azitona ozizira okha ndi omwe amakhalabe opindulitsa. Kafukufuku wambiri amasonyeza kuti mafuta a azitona amatha kulimbana ndi mitundu ina ya khansa, kuteteza matenda a shuga, kuchepetsa kuthamanga kwa magazi, kulimbitsa chitetezo cha mthupi, kumapangitsa khungu kukhala ndi thanzi labwino komanso kuchepetsa ukalamba. Koma koposa zonse, timayamikira mafuta a azitona chifukwa amachepetsa kwambiri chiopsezo cha sitiroko ndi matenda a mtima, kuteteza dongosolo lathu la mtima ku matenda a atherosclerosis ndi cholesterol "yoyipa". Zonse ndizomwe zili ndi oleic acid, polyphenols ndi antioxidant zachilengedwe vitamini E. Kapena kuphika pa kokonati.
5. Yang'anirani momwe mafuta amachokera. Ngati atasungidwa molakwika, mafuta amatulutsa mankhwala omwe amayambitsa kupsinjika kwa okosijeni m'maselo amunthu ndipo amatha kuyambitsa matenda osokonekera. Ndikofunikanso kusankha mafuta achilengedwe: poizoni nthawi zambiri amakhala m'mafuta ndi mafuta.
6. Pewani kutentha kwambiri pamene mukuphika. Ngati mafuta akutenthedwa ndi kutentha komwe amayamba kusuta, ma radicals aulere ndi mankhwala ena oopsa amapangidwa mmenemo.
Chifukwa chake, poganizira malangizo onse othandiza ndikusankha zomwe mumakonda, ndiye kuti, kuphatikiza malingaliro ndi machitidwe, mutha kusankha nokha mafuta omwe ali othandiza kwambiri kwa thupi.