Zamkatimu
Sikuti mafuta onse amawoneka ngati "maso" amafuta mumsuzi wosuta.
Ndiye chifukwa chake anthu amadya kwambiri kuposa momwe amafunikira. Kuti mudziwe momwe mumakhalira ndi mapuloteni, mafuta ndi chakudya patsiku, tengani kanthawi ndipo mugwiritse ntchito chowerengera chathu pazofunikira zamafuta.
Momwe mungadziwire zakudya zamafuta kwambiri, pokhapokha mutakhala ndi chidwi pakamvekedwe ka mafuta komanso momwe mungachepetse kuchuluka kwake pazakudya?
Kodi mungafufuze bwanji ma calories owonjezera?
Zakudya zopatsa mphamvu zowonjezera zitha kupezeka kuchokera kumafuta aliwonse - mbewu ndi nyama - ngati mumazigwiritsa ntchito kuposa zomwe mumakonda. Nutritionists amalimbikitsa kuti tsiku lisapitirire 400 kcal wamafuta - ndi pafupifupi magalamu 40 kapena ma supuni 8. Kuphatikiza kwabwinobwino kwamasamba ndi mafuta azinyama - 3: 1.
"Mafuta" ali ndi ma calories ambiri, koma othandiza kwambiri - mu 100 g wamafuta amafuta amakhala ndi 100 g wamafuta okhala ndi kalori wa 900 kcal. Ndipo mu 100 g mafuta a nkhumba mafuta owopsa ndi "okha" 82% ndi 730 kcal.
Mafuta ochuluka ali kuti?
| mankhwala | Kuchuluka kwa mafuta mu 100 g mankhwala | Angati zopatsa mphamvu kuchokera mafuta, kcal pa 100 ga mankhwala |
| Mafuta a masamba | 100 g / 20 h. masipuni | 900 |
| Butter | 82 g / 16, h 5 makapu | 738 |
| Walnuts | 65 g / 13 h. masipuni | 585 |
| Mafuta a nkhumba | 50 g / 10 m'mawa makapu | 450 |
| Chokoleti chamkaka | 35 g / h 6 makapu | 315 |
| Mitundu ya tchizi 70% mafuta | 70 g / 14 h. masipuni | 630 |
Kodi mafuta ndi ochepa?
| mankhwala | Mafuta angati 100 g | Angati zopatsa mphamvu kuchokera mafuta: kcal pa 100 ga mankhwala |
| Zakudyazi za mazira | 3 g / 0, h 6 makapu | 27 |
| Chingwe cha veal | 3 g / 0, h 6 makapu | 27 |
| Shirimpi | 3 g / 0, h 6 makapu | 27 |
| Tchizi wopanda mafuta | 2% / 0,4 maola supuni | 18 |
| Chifuwa cha nkhuku | 2% / 0,4 maola supuni | 18 |
| Mkaka 1,5% wamafuta | 2 g / 0,4 maola supuni | 18 |
| Zikopa zazing'onoting'ono | 1 g / 0, h 2 makapu | 9 |
| chithunzi | 1 g / 0, h 2 makapu | 9 |
| Mamazelo | 1 g / h 0,2 supuni | 9 |
Mafuta obisika
Mafuta ochuluka obisalamo zakudya zomwe sitinazolowere kuganiza ngati mafuta: avocado, soseji ("wopanda" maso "!) Kapena chokoleti. Mafuta obisika otere osazindikira kuti munthu amatha kudya magalamu 100 ndi kupitilira apo patsiku.
| mankhwala | Mafuta obisika / masipuni ochulukirapo potumikira | Angati zopatsa mphamvu kuchokera mafuta |
| Mtsuko wofiira wa caviar 140 g | 15 g / 3 h. masipuni | 135 |
| Nsomba yamchere wonyezimira, 100 g | 12,5 g / 3, h 5 makapu | 157 |
| Soseji nkhumba 200 g | 60 g / 12 h supuni | 540 |
| Soseji wosuta, 50 g | 25 g / 5 h. masipuni | 225 |
| Soseji yowira, 250 g | 75 g / 15 h. masipuni | 675 |
| Keke ndi batala kirimu 120 g | 45 g / 9 h. masipuni | 405 |
Kodi mungadye bwanji mafuta ochepa?
- Bwezerani saladi ndi yogurt wachilengedwe popanda zowonjezera zipatso. Kuvala kumeneku kumalowetsa m'malo mwa mafuta, omwe amawonjezeredwa ndi masaladi ochulukirapo - supuni ya supuni potengera ndi ofanana ndi mbale yonse ya saladi.
- Pewani mayonesi mu saladi, supu kapena casseroles. Mu "muyezo" Provencal mayonesi mafuta si ochepera 67 peresenti, ndipo "kuwala" kapena zakudya mayonesi kulibe, ngakhale omwe mumaphika kunyumba, mafuta omwe ali osachepera 45 g pa 100 g wa msuzi. Ndi bwino m'malo mwa mayonesi ndi kirimu wowawasa wokhazikika. Kirimu wowawasa kwambiri "wowawira" nthawi zambiri amakhala osaposa 30 peresenti ya mafuta.
- Phika nyama ndi nkhuku mu uvuni pa grill kapena zojambulazo. Gwiritsani ntchito ziwaya ndi osakhazikika kapena poto-poto. Choyamba mutha kuphika osawonjezerapo mafuta owonjezera, ndipo chachiwiri, chifukwa cha malo apadera omwe amapezeka pamwamba pake kuti asonkhanitse mafuta omwe akudya kuchokera ku chakudya osawapatsa mwayi wofikira m'mbale.
- Yesani kutero idyani tchizi chosavuta. Koma kanyumba kotsika mafuta, tchizi ndi yogurt zitha kudyedwa tsiku lililonse. Kuphatikiza apo, ndi gwero la calcium yosavuta yosavuta kwa munthu wazaka zilizonse.
- Perekani chakudya chamasana kapena chamadzulo chilichonse sabata yatha mbale ya nsomba. Sankhani nsomba zam'madzi zokhala ndi mafuta acid: mackerel, hering'i, nsomba. Kapena nsomba zoyera zonenepa ndi nsomba - zili ndi mavitamini a b: hake, cod, shrimp.
- Mukamaphika nkhuku amasule pakhungu. Mmenemo - pafupifupi mafuta onse ali momwemo, ndipo mulibe michere.
- Sinthani kuchokera mkaka wonse kutulutsa. Zotsatira zoyeserera zikuwonetsa kuti kukoma kwa mkaka wopanda mafuta ochepa sikukuyipa kuposa muyezo, ndipo mafuta m'menemo ndi ocheperako kawiri.
- Osasamala kuwunika kuchuluka ya mafuta osawoneka bwino mu ayisikilimu, chokoleti, pizza kapena batala. Mwachitsanzo, mu sundae wokhala ndi chokoleti amakhala ndi magalamu 20 a mafuta pa 100 g, ndipo ndi mipira itatu yokha! Ndipo mafuta okoma amchere amatha kupeza komanso kuchuluka kwathunthu tsiku ndi tsiku mu 100 g wazogulitsa, zomwe mutha kudya mosavuta Chakudya cham'mawa. Pali zosankha zochepa zamafuta pa Chakudya cham'mawa.
- Soseji wowiritsa ndi soseji, m'malo mwake ndi nyama yophika kapena yokazinga, nyama yamwana wang'ombe kapena Turkey. Zokometsera zosiyanasiyana ndi zokometsera zamasamba zimathandizira kukonza zokometsera zomwe zimatha m'malo mwa nyama iliyonse.
- Sinthanitsani kirimu ndi mkaka wonse. Kukoma sikukuwonongeka, koma kawiri kawiri amachepetsa mafuta mu kapu ya khofi (mu kirimu - 10 g wamafuta pa 100 g, ndi mkaka wamafuta - 5g).
- Chokoleti, makeke ndi makeke m'malo ndi marmalade, odzola zipatso kapena marshmallows. Mankhwalawa alibe pafupifupi mafuta. Koma musaiwale kuyang'anira kuchuluka kwa shuga komwe kumachokera, komwe kumakhala kovulaza thupi kuposa mafuta. Ndipo onetsetsani kuti mumayang'anitsitsa zosakaniza - mankhwalawa nthawi zambiri amakhala ndi mitundu yopangira komanso zowonjezera zomwe sizothandiza kwambiri.
- Mutawerengera zomwe mumachita, phunzirani momwe mungagwiritsire ntchito zomwe zili m'zakudya muzakudya. Mutha kusankha zogulitsa ndi magulu ndi mafuta: otsika, apakati, ndi apamwamba (opitilira 15 g pa 100 g mankhwala).
Mwachidule. Thupi limafunikira mafuta, koma magwiritsidwe ake ayenera kukhala ochepa komanso makamaka kumanja omega-3 ndi omega-6, yomwe ili ndi mafuta a azitona ndi nsomba zofiira. Chifukwa chake, m'pofunika kuwunika mosamala kuchuluka kwa mafuta omwe amapezeka m'mbale, kuyesetsa kupewa zakudya zamafuta kwambiri komanso zakudya zomwe zakhala ndi mafuta obisika, ndipo nthawi zonse muzikumbukira kuchuluka kwa tsiku lawo.
Onerani kanema wonena za mafuta ambiri koma zakudya zopatsa thanzi:
