Kudzimana nokha mafuta ndizolakwika. Komanso kuipitsa thupi ndilopanda ntchito kapena kovulaza ndipo sikofunika. Ndi zakudya ziti zamafuta zomwe sitiyenera kuopa koma m'malo mwake tiziphatikiza pazakudya zathu za tsiku ndi tsiku?
Nsomba zamafuta
Asayansi amangonena kuti nsomba zamafuta sizikupweteketsani mawonekedwe anu, ndipo mafuta omega-3 athanzi amangothandiza pakhungu, misomali, ndi tsitsi. Idyani nsomba, nsomba zam'madzi, mackerel, sardines, hering'i, ndipo simudziwa kuti kukhumudwa kapena matenda amtima ndi chiyani.
Chokoleti chowawa
Chokoleti chakuda chimakhala ndi mafuta okwanira, omwe amathandizira thupi. Magalamu 100 a chokoleti ndi 11% fiber ndi theka la mlingo watsiku ndi tsiku wa chitsulo, magnesium, mkuwa, ndi manganese. Komanso, pali ma antioxidants osiyanasiyana mu chokoleti, chifukwa chake mabwalo angapo ndichinsinsi chokhala ndi thanzi labwino komanso kusangalala.
Peyala
Chipatso ichi ndi mafuta ochokera masamba, pomwe mafuta mu avocado amaposa ma carbohydrate. Pali oleic acid munthawiyi, yomwe imachepetsa cholesterol m'magazi ndikulimbitsa mitsempha yamagazi. Komanso ndi potaziyamu, yemwe m'mapotapeya amaposa kwambiri nthochi.
Tchizi
Tchizi lili ndi mafuta amchere amphamvu, omwe amalepheretsa kukula kwa matenda ambiri ovuta. Ndi gwero la calcium, vitamini B12, phosphorous, selenium, ndi protein. Chinthu chachikulu - kusankha mankhwala achilengedwe osati kuti achite mopitirira muyeso.
mtedza
Mtedza wambiri ngati chotupitsa - osangokhala wokhutiritsa, komanso wothandiza. Walnuts ali ndi mafuta abwino kwambiri koma owopsa kuposa chiopsezo cha ziwerengero. Kumbali inayi, mtedza umateteza kunenepa kwambiri, matenda amtima, komanso matenda ashuga. Palinso vitamini E ndi magnesium yambiri, yomwe imakhala bata komanso mawonekedwe abwino.
Mafuta a azitona
Ngati muvala saladi, sankhani maolivi. Ndilo gwero loyenera la mafuta athanzi, ma antioxidants, mavitamini, komanso kupewa matenda amtima.
Yogurt
Yogurt ndi chinthu chapadera. Imakhala ndi mkaka wokwanira, wokhala ndi mabakiteriya athanzi mu microflora yathu, vitamini D, mapuloteni, ndi mafuta. Yogurt ndi yopindulitsa pakudya, imalimbana ndi matenda ambiri, ndipo imalepheretsa mawonekedwe awo.
Chia mbewu
Magalamu 100 a mbewu za Chia amakhala ndi pafupifupi magalamu 32 a mafuta - omega-3 fatty acids, abwino pamtima komanso amakhala ndi zotsutsana ndi zotupa. Chia ali ndi michere yambiri, ndichifukwa chake mbewu zimakhala gawo lazakudya zambiri.