Mafuta ndi ofunika kwambiri kwa thupi; ndiye macronutrient wopatsa mphamvu kwambiri pazakudya za anthu. Mafuta ndi omwe amachititsa kupanga, kukoma ndi kununkhira kwa chakudya, ndipo m'thupi amakhala ngati zotetezera pakati pa ziwalo, zimatenthetsa thupi ndipo ndi gawo la selo lililonse m'thupi.
Zakudya zambiri zimalimbikitsa kuchepetsa mafuta muzakudya, komanso mafuta amtundu uliwonse. Anthu amaganiza molakwika kuti mafuta ndi oipa chifukwa amadya kwambiri kalori. 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. Mavitamini osungunuka mafuta sangatengeke konse ngati simudya zakudya zamafuta. Mwa njira, mosiyana ndi chakudya ndi mapuloteni, index ya glycemic yamafuta ndi zero, kotero samakweza shuga m'magazi nkomwe. Ngakhale, ndithudi, ngakhale ndi mafuta athanzi, simuyenera kupitirira. Zakudya zomwe zili ndi 20-30% mafuta zimaonedwa kuti ndizoyenera kwa munthu wamkulu wathanzi. Ndipo musadabwe, izi sizikutanthauza kuti muyenera kudya batala, kirimu wowawasa ndi nyama yamafuta ... Kuti mumvetsetse mafuta omwe muyenera kumaliza 20-30%, tiyeni timvetsetse mitundu yawo.
Mafuta amagawidwa m'magulu otsatirawa:
- wosakwaniritsidwa
- zokhutitsidwa,
- transgender.
Unsaturated mafuta (omwe nawonso amagawidwa kukhala monounsaturated ndi polyunsaturated)
Mafutawa amapezeka mu nsomba, mtedza, fulakisi, mapeyala, azitona, nthanga za sesame, njere za dzungu, mpendadzuwa, ndiponso pafupifupi mafuta onse a masamba. Mafuta a polyunsaturated ndi omega-3 ndi omega-6 ofunika kwambiri kwa ife. Sapangidwa ndi thupi la munthu ndipo amangolowetsamo chakudya kapena zowonjezera.
Kuti chitukuko chikhale bwino komanso kugwira ntchito kwa thupi, chiŵerengero cha omega-3 kwa omega-6 mafuta chiyenera kukhala pafupi ndi 1: 1. Komabe, chiŵerengero ichi mu zakudya za Azungu nthawi zambiri ndi 1:25 mokomera omega-6! Zotsatira za kusalinganika kumeneku zingakhale zomvetsa chisoni.
Inde, kuti tipulumuke, timafunikira mafuta a omega-6, koma amatha kuyambitsa kutupa m'thupi, zomwe zimayambitsa matenda osiyanasiyana osatha. Omega-3s, kumbali ina, amapewa kutupa. Kusunga chiŵerengero chabwino cha mafuta a omega-3 (nsomba zamafuta, flaxseeds, mbewu za chia) ndi mafuta a omega-6 (walnuts, njere za dzungu ndi mbewu za mpendadzuwa, mafuta ambiri a masamba) ndizofunikira kuti mukhale ndi thanzi komanso moyo wautali.
Kuphatikiza pa kuchuluka kwa omega-3 ndi omega-6 fatty acids, munthu sayenera kuiwala za mafuta a monounsaturated, omwe ayenera kuphatikizidwa muzakudya za tsiku ndi tsiku. Kafukufuku wa Namwino wa Zaumoyo anapeza kuti amayi omwe amadya mtedza wochuluka patsiku amakhala ndi chiopsezo chochepa cha khansa ndi matenda a mtima, ndipo Harvard School of Public Health imalimbikitsa kudya ma amondi, ma hazelnuts, pecans, njere za dzungu, nthangala za sesame nthawi zonse.
Mafuta okhuta
Mafuta okhuta amakhala ochuluka mu nyama (nyama ya ng’ombe, ya nkhumba, ya nkhosa), yopangidwa ndi mkaka wonse (batala, tchizi, mkaka, ayisikilimu), zikopa za nkhuku, ndi zakudya zina za zomera (kokonati, mafuta a kokonati, mafuta a kanjedza, ndi mafuta a kanjedza).
Zakudya zachikhalidwe zaku Western zimakhala ndi mafuta ochulukirapo, omwe Zitha kuwononga thupi, mwachitsanzo, zimatha kuyambitsa metabolic syndrome, matenda amtundu wa II, kunenepa kwambiri komanso atherosulinosis. Kuchepetsa mafuta odzaza m'zakudya kumalimbitsa thanzi la anthu ambiri.
Komabe, si mafuta onse okhutiritsa omwe amavulaza thupi. Amakhalanso ndi zopindulitsa (mwachitsanzo, mafuta a kokonati amaonedwa ngati chakudya chapamwamba ndi ambiri), kotero kuti mafuta ochepa odzaza ayenera kukhalabe muzakudya. American Heart Association imalimbikitsa osaposa magalamu 20 amafuta odzaza patsiku.
Mafuta a Trans ndi owopsa mumtundu uliwonse
Opanga zakudya apanga gulu lamafuta m'ma laboratories omwe ali opindulitsa pazamalonda kuposa thanzi lathu. Amadziwika kuti trans fatty acids, adapangidwa kuti azipereka pakamwa, pakamwa, komanso kuphika monga mafuta achilengedwe. Koma mafuta opangirawa ndi otchipa kwambiri ndipo amakhala ndi nthawi yayitali.
Panthawi ya hydrogenation, haidrojeni "imaponyedwa" m'mafuta amasamba amadzimadzi, zomwe zimapangitsa kuti zikhale zofanana ndi mafuta odzaza, koma owopsa kwambiri ku thanzi. Panthawi imodzimodziyo, mafuta onse ofunikira, mavitamini, mchere ndi zinthu zina zothandiza zimatayika, pamene mankhwala oopsa omwe amagwiritsidwa ntchito popanga komanso chifukwa cha kutentha kwakukulu amatha kupitirirabe.
Mafuta a trans amapezeka, mwachitsanzo, mu margarine, komanso amapezeka muzakudya zofulumira, monga zokazinga za ku France, komanso muzophika zamalonda, tchipisi ndi zokhwasula-khwasula zina. Kudya kwamafuta ochita kupanga otere kumasokoneza njira zochotseratu thupi lathu, kumawonjezera milingo ya testosterone, kumawonjezera chiopsezo chokhala ndi matenda amtima, matenda a metabolic, ndi mtundu wachiwiri wa shuga. Mafuta a trans ndi owopsa kwambiri kuposa mafuta okhutitsidwa chifukwa amakweza cholesterol yoyipa ndikutsitsa cholesterol yabwino. Mafuta a Trans ndi owopsa kwambiri kotero kuti kumapeto kwa chaka chatha, bungwe la US Food and Drug Administration linayambitsa ndondomeko yomwe idzaletsa kugwiritsa ntchito mafuta a trans pa chakudya.
Kuti muchepetse kulowa kwa mafuta oyipa m'thupi lanu, ndikupangira izi:
- pewani zakudya zokazinga;
- chotsani mafuta ku nyama musanaphike, chotsani khungu ku nkhuku;
- kuphika, mwachangu, kapena kuphika nkhuku, nsomba, kapena nyama yowonda
- chotsani mafuta omwe amapangidwa pophika nyama ndi nsomba;
- Onjezani mafuta pang'ono / mafuta pazakudya kapena pewani konse;
- sankhani njira zophika bwino: masamba a nthunzi kapena grill masamba osagwiritsa ntchito mafuta;
- gwiritsani ntchito zitsamba kapena marinades opanda mafuta kuti muwonjezere kukoma kwa chakudya
- Kuti mupewe kusamvana kwa omega-3 / omega-6, gwiritsani ntchito mafuta a flaxseed m'malo mwa azitona kapena mafuta a mpendadzuwa (chithunzichi chili ndi zosankha zamasamba a saladi ndi mafuta a flaxseed);
- sinthani zakudya zanu: idyani mtedza wambiri, mbewu, musaiwale za mapeyala a superfood;
- pewani chilichonse chomwe chili ndi mafuta osinthika: makeke, tchipisi, zokhwasula-khwasula ... zonse, chilichonse chomwe sichinapangidwe ndi zosakaniza zonse musanadye ?
Sources:
Harvard School of Public Health
American Heart Association