Zamkatimu
Masiku ano, timalandira zambiri zokhudzana ndi mafuta athanzi komanso osapatsa thanzi, zophatikiza zakudya, komanso momwe angagwiritsire ntchito moyenera komanso nthawi yoti azigwiritsa ntchito kuti apindule kwambiri.
Malinga ndi zomwe anthu ambiri amavomereza masiku ano, unsaturated mafuta acids ndi atsogoleri odziwika pakati pa mafuta potengera zomwe zili zothandiza.
Izi ndizosangalatsa:
- Chiwerengero cha anthu onenepa kwambiri a ku America chawonjezeka kuwirikiza kawiri pazaka 20 zapitazi, zomwe zikugwirizana ndi chiyambi cha "kusintha kwamafuta ochepa" ku United States!
- Pambuyo pa zaka zambiri akuyang'ana zinyama, asayansi apeza kuti kusowa kwa mafuta m'zakudya kumabweretsa kuchepa kwa moyo.
Zakudya zomwe zili ndi mafuta ambiri osatha:
Idawonetsa pafupifupi pafupifupi 100 g ya mankhwala
General makhalidwe unsaturated mafuta
Mafuta osatha ndi gulu lazakudya zofunika kuti apange maselo m'thupi lathu ndikuwongolera kagayidwe kachakudya.
Mafuta osatha ali pamalo oyamba pakati pa mafani akudya bwino. Izi zikuphatikizapo monounsaturated ndi polyunsaturated mafuta acids.
Kusiyana pakati pa mafuta osatulutsidwa ndi mitundu ina yamafuta kuli pamapangidwe awo amankhwala. Gulu loyamba la unsaturated mafuta acids lili ndi mgwirizano umodzi wapawiri mu kapangidwe kake, pamene lachiwiri liri ndi awiri kapena kuposa.
Mamembala otchuka kwambiri a banja la unsaturated mafuta acid ndi omega-3, omega-6, ndi omega-9 mafuta. Odziwika kwambiri ndi arachidonic, linoleic, myristoleic, oleic ndi palmitoleic acid.
Nthawi zambiri mafuta osatulutsidwa amakhala ndi mawonekedwe amadzimadzi. Kupatulapo ndi kokonati mafuta.
Mafuta amasamba nthawi zambiri amatchedwa zakudya zokhala ndi mafuta osakwanira. Koma musaiwale za mafuta a nsomba, mafuta anyama ochepa, pomwe mafuta osakanizidwa amaphatikizidwa ndi okhuta.
Muzakudya zamasamba, monga lamulo, mafuta a polyunsaturated acids amaphatikizidwa ndi monounsaturated. Muzinthu zanyama, mafuta osatulutsidwa nthawi zambiri amaphatikizidwa ndi mafuta odzaza.
Ntchito yayikulu yamafuta osatulutsidwa ndikutenga nawo gawo mu metabolism yamafuta. Pankhaniyi, kuwonongeka kwa cholesterol m'magazi kumachitika. Unsaturated mafuta amatengedwa bwino ndi thupi. Kusowa kapena kusowa kwa mafuta amtunduwu kumabweretsa kusokonezeka kwa ubongo, kuwonongeka kwa khungu.
Zofunikira zatsiku ndi tsiku zamafuta osatha
Kuti thupi la munthu wathanzi lizigwira ntchito moyenera, muyenera kudya mpaka 20% yamafuta opanda unsaturated kuchokera pazakudya zonse za calorie.
Posankha chakudya m'masitolo akuluakulu, zambiri zamafuta omwe ali ndi mankhwalawa amatha kuwerengedwa pamapaketi.
N’chifukwa chiyani kuli kofunika kudya mafuta okwanira?
- ubongo wathu ndi 60% mafuta;
- mafuta unsaturated ndi mbali ya maselo nembanemba;
- mtima wathu umalandira pafupifupi 60% ya mphamvu zake chifukwa cha mafuta opangira mafuta;
- mafuta amafunikira dongosolo lamanjenje. Amaphimba mitsempha ya mitsempha ndipo amakhudzidwa ndi kufalitsa kwa mitsempha ya mitsempha;
- mafuta zidulo ndi zofunika m`mapapo: iwo ali mbali ya m`mapapo mwanga nembanemba, nawo mu njira kupuma;
- mafuta amachepetsa chimbudzi, amalimbikitsa kuyamwa kwathunthu kwa michere, ndi magwero abwino kwambiri amphamvu komanso amakupangitsani kumva kukhuta kwa nthawi yayitali;
- mafuta ndi ofunika masomphenya.
Komanso, mafuta osanjikiza amateteza ziwalo zamkati kuti zisawonongeke. Mitundu ina yamafuta acids imakhala ndi gawo lofunikira kuti chitetezo chathu cha mthupi chikhale chokwera.
Kufunika kwa mafuta osatulutsidwa kumawonjezeka:
- kumayambiriro kwa nyengo yozizira;
- ndi katundu wambiri pa thupi pa masewera;
- pogwira ntchito yolimba ya thupi;
- kwa akazi amene anyamula mwana namuyamwitsa;
- pa kukula yogwira ana ndi achinyamata;
- ndi matenda a mtima (atherosclerosis);
- pochita ntchito yoika chiwalo;
- pa matenda a khungu, shuga mellitus.
Kufunika kwa mafuta osatulutsidwa kumachepa:
- ndi mawonetseredwe a thupi lawo siligwirizana pa khungu;
- ndi kutentha kwa mtima ndi kupweteka kwa m'mimba;
- pakalibe kulimbitsa thupi pathupi;
- mwa anthu okalamba.
Digestibility wa mafuta unsaturated
Mafuta a unsaturated amatengedwa kuti ndi osavuta kugayidwa. Koma ngati machulukitsidwe a thupi si mopitirira muyeso. Kuti mayamwidwe amafuta osakwanira azitha, ndikofunikira kutengera zakudya zomwe zimaphikidwa popanda kutentha (saladi, mwachitsanzo). Kapena mbale zophika - chimanga, supu. Maziko a chakudya chokwanira ndi zipatso, masamba, mbewu, saladi ndi mafuta a azitona, maphunziro oyambirira.
Kutengera kwamafuta kumadalira malo osungunuka omwe ali nawo. Mafuta omwe ali ndi malo osungunuka kwambiri sagayika. Njira yothyola mafuta imadaliranso momwe thupi limakhalira komanso njira yokonzekera zinthu zina.
The opindulitsa zimatha unsaturated mafuta ndi zotsatira zake pa thupi
Pothandizira kagayidwe kake kagayidwe kachakudya, ma unsaturated mafuta acids amakwaniritsa ntchito yofunika kwambiri m'thupi. Amayang'anira ntchito ya cholesterol "yabwino", popanda zomwe mitsempha yamagazi imagwira ntchito mokwanira.
Kuphatikiza apo, mafuta acids osakwanira amathandizira kuchotsa cholesterol "yoyipa" yosakhazikika, yomwe imawononga thupi la munthu. Izi zimathandizira thanzi la dongosolo lonse la mtima.
Ndiponso, kagwiridwe kake ka mafuta opanda unsaturated kumalamulira ubongo, kumalimbitsa minofu ya mtima, kumaika chidwi, kumapangitsa kukumbukira zinthu, ndipo kumathandiza kulimbikitsa chitetezo cha m’thupi.
Zakudya zopatsa thanzi zokhala ndi mafuta abwino kwambiri zimathandizira kukhumudwa ndikupangitsa kukhumudwa kukhala kosavuta kupirira!
Kuyanjana ndi zinthu zina
Mavitamini a magulu A, B, D, E, K, F amalowetsedwa m'thupi pokhapokha atagwirizana ndi mafuta.
Kuchuluka kwa chakudya m'thupi kumapangitsa kuwonongeka kwa mafuta osakwanira.
Zizindikiro za kusowa kwa mafuta osakwanira m'thupi
- kuwonongeka kwa dongosolo lamanjenje;
- kuwonongeka kwa khungu, kuyabwa;
- tsitsi lophwanyika ndi misomali;
- kuwonongeka kwa kukumbukira ndi chidwi;
- matenda amadzimadzi;
- kusokonezeka kwa dongosolo la mtima;
- kuchuluka kwa cholesterol m'magazi;
- matenda amadzimadzi.
Zizindikiro za kuchuluka kwa mafuta osakwanira m'thupi
- kunenepa;
- kusokonezeka kwa magazi;
- kupweteka kwa m'mimba, kutentha kwa mtima;
- matupi awo sagwirizana totupa pakhungu.
Zinthu zimakhudza zili unsaturated mafuta m`thupi
Mafuta osakwanira sangapangidwe okha m'thupi la munthu. Ndipo zimalowa m’thupi mwathu ndi chakudya chokha.
Malangizo Othandiza
Kuti mukhale ndi thanzi labwino komanso mawonekedwe owoneka bwino, yesetsani kudya mafuta osatulutsidwa popanda chithandizo cha kutentha (ngati n'kotheka, ndithudi!) Chifukwa kutenthedwa kwa mafuta kumabweretsa kudzikundikira kwa zinthu zovulaza zomwe zingawononge osati chiwerengero chokha, komanso thanzi labwino.
Akatswiri a kadyedwe kabwino kameneka afika ponena kuti zakudya zokazinga sizimavulaza thupi zikaphikidwa ndi mafuta a azitona!
Unsaturated mafuta ndi kulemera kwambiri
Kulimbana ndi kunenepa kwambiri kukukulirakulirabe. Masamba a pa intaneti ali odzaza ndi malingaliro amomwe mungathetsere vutoli m'kanthawi kochepa. Nthawi zambiri, akatswiri azakudya amalangiza zakudya zopanda mafuta kapena kupereka zakudya zopanda mafuta.
Komabe, posachedwapa, asayansi apeza, poyang'ana koyamba, chitsanzo chachilendo. Si zachilendo kuti kulemera kwa thupi kuchitike chifukwa chogwiritsa ntchito mapulogalamu ochepetsera kulemera kwa mafuta. "Zitheka bwanji izi?" - mumafunsa. Zikuoneka kuti izi zimachitika! ..
Kupewa zakudya zokhala ndi mafuta ambiri nthawi zambiri kumatsagana ndi kuchuluka kwa shuga m'zakudya, komanso kudya zakudya zambiri zosavuta. Zinthu izi, ngati kuli kofunikira, zimasinthidwanso ndi thupi kukhala mafuta.
Kudya mwachizolowezi mafuta athanzi kumabweretsa mphamvu m'thupi, yomwe imagwiritsidwa ntchito mwachangu pakuwonda!
Unsaturated mafuta kukongola ndi thanzi
Nsomba pafupifupi nthawi zonse zimaphatikizidwa muzakudya zabwino kwambiri. Kupatula apo, mbale za nsomba ndi magwero abwino kwambiri a m'mapapo pakuyamwa kwamafuta osakwanira. Makamaka olemera mu unsaturated mafuta zidulo ndi nsomba zam'madzi zamitundu yamafuta (sardine, herring, cod, salimoni ...)
Ngati pali mafuta okwanira okwanira m'thupi, ndiye kuti khungu limawoneka lathanzi, silimatuluka, tsitsi limawoneka lonyezimira, ndipo misomali simasweka.
Kukhala ndi moyo wokangalika komanso zakudya zopatsa thanzi ndi kukhalapo kwamafuta okwanira okwanira ndi chisankho chabwino kwambiri kwa iwo omwe akufuna kukhalabe ndi unyamata ndi thanzi!