Kumvetsa Mafuta

Kudya chakudya chochepa cha mafuta sikutanthauza kuti tiyenera kusiya mafuta, koma tikufunikira kudziphunzitsa tokha za mafuta omwe tiyenera kupewa komanso omwe ali ndi thanzi labwino. Tiyeni tione bwino kuti timafunikira mafuta mu zakudya zathu. Monga mankhwala omwe amapezeka kwambiri (makilogalamu asanu ndi anayi pa gramu ya mafuta poyerekeza ndi makilogalamu anai pa galamula mapuloteni ndi zakudya), zimathandiza mphamvu. Mafuta amapereka linoleic acid, mafuta ofunika kwambiri kwa kukula, khungu labwino ndi kagayidwe kake.

Zimathandiza kuchepetsa mavitamini osungunuka (A, D, E ndi K). Ndipo, moyang'anizana nazo, mafuta amawonjezera kukoma ndi kusangalatsa, kutipangitsa ife kumverera bwino, kusunga njala.

Ngakhale mafuta onse ali ndi kuchuluka kwa zopatsa mphamvu, zina zimakhala zovulaza kuposa zina: mafuta odzaza ndi mafuta opangidwa makamaka.

Mafuta okhuta

Mafutawa amachokera ku zinthu monga nyama, mkaka, ndi mazira. Koma zimapezekanso m'madera ena monga chokomati, palm ndi palm kernel mafuta. Mafuta amenewa ndi olimba kutentha. Mafuta okhutira mwachindunji amwetsa maulendo onse ndi LDL (zoipa). Malangizo ovomerezeka amauza kupeŵa iwo momwe angathere. Posachedwapa, asayansi akugawikana kwambiri, podziwa kuti pali mitundu yambiri ya mafuta odzaza, ena mwa iwo omwe amachititsa kuti asakhudzidwe ndi cholesterol.

Mafuta a Trans kapena Mafuta a Hydrogenated

Mafuta a trans ndi kwenikweni mafuta osatulutsidwa, koma amatha kuwonjezera maulendo onse a cholesterol ndi LDL komanso kuchepetsa mavitamini a HDL (abwino).

Mafuta otsegulira amagwiritsidwa ntchito kupititsa moyo wa alumali wa zakudya zosinthidwa, makamaka ma cookies, mikate, fries, ndi donuts. Chilichonse chomwe chili ndi "mafuta a hydrogenated" kapena "hydrogenated mafuta" mwachiwonekere chili ndi mafuta odzola. Hydrogenation ndi mankhwala omwe amasintha mafuta odzola mu mafuta olimba .

Uthenga wabwino ndi wakuti US Food and Drug Administration sichimazindikiranso mafuta opangira mafuta, kapena mafuta ochepa a hydrogenated, monga mwachilungamo.

Izi zimafuna makampani odyetsa zakudya kuti azitha kutulutsa mafuta m'mafakitale awo pofika 2018 kapena kutsimikizira chifukwa chake ali otetezeka kuti azigwiritsa ntchito mu zakudya zawo.

Mafuta osasinthika

Mafuta a monounsaturated ndi mafuta a polyunsaturated ndi mitundu iwiri ya unsaturated mafuta acids. Amachokera ku zamasamba ndi zomera.

• Mafuta a monounsaturated amakhala otentha kutentha koma amayamba kulimbikitsa kutentha. Mtundu uwu wa mafuta ndi wabwino kwa mitundu ina ya mafuta ndipo ukhoza kupezeka mu azitona, mafuta a maolivi , mtedza, mafuta a kanani, mafuta a canola, ndi mapepala. Kafukufuku wina wasonyeza kuti mitundu iyi ya mafuta ikhoza kuchepetsa cholesterol cha LDL (zoipa) ndi kusunga cholesterol cha HDL (chabwino).
• Mafuta a polyunsaturated amadziwanso kutentha kutentha. Izi zimapezeka mu mafuta osungunula, a sesame, a chimanga, a maolivi ndi a soya. Mafuta amtundu uwu awonetseranso kuchepetsa makilogalamu a LDL cholesterol, koma zochuluka zingathenso kuchepetsa cholesterol chanu cha HDL.

Omega-3 fatty acids

Izi zikuphatikizapo "zofunika" mafuta a asidi, omwe amatanthauza kuti ndi ofunikira thanzi lathu koma sangapangidwe ndi matupi athu. Malo abwino a omega-3 fatty acids amaphatikizapo nsomba za madzi ozizira, mbewu ya fulakesi, soya, ndi walnuts. Mafuta a mafutawa amachepetsa chiopsezo cha matenda a mtima komanso amachititsa kuti thupi lathu lizitetezeka.

Choncho werengani malembawo ndikusankha mafuta anu mwanzeru. Ndipo monga lamulo la thupi, mafuta okoma ndi abwino kwa inu kusiyana ndi mafuta olimba.