Kuwona Mafuta
Nzeru yodalirika pa zakudya za zakudya zasintha. Nthaŵi ina, mafuta onse ankaonedwa kuti ndi opanda thanzi, ndipo amachititsa matenda osiyanasiyana, kuchokera ku matenda a mtima kupita ku matenda a shuga. Koma zaka zafukufuku zasintha malingaliro athu. Tsopano tikuyamba ndi mfundo yakuti mafuta onse sali olengedwa mofanana-kuti pali mafuta abwino, mafuta oyipa, mafuta osakhala oipa, ndi mafuta oipa kwambiri. Tiyeni tione bwinobwino:
Zabwino: Mafuta Osasinthika
Ngakhale lerolino, anthu ena amafunikira kutsimikizira kuti mafuta abwino ndi osakanikirana .
Mafuta awa osatchulidwa amathandiza kuthana ndi matenda omwe amawononga mafuta ochulukirapo akuti adayambitsa. Mafuta osasinthika amagawidwa mafuta a monounsaturated ndi mafuta a polyunsaturated, ndipo mitundu yonse iwiri imalingalira kuti ili ndi phindu pa ma cholesterol.
Mafuta a monounsaturated amathandizira kuchepetsa LDL (zoipa) cholesterol komanso kupatsa cholesterol cha HDL (chabwino).
Mafuta a polyunsaturated amagwiritsidwanso kuti amathandiza kuchepetsa cholesterol choipa ndi choipa. Koma mafuta a monounsaturated amavomerezedwa chifukwa cha mafuta ophatikizapo polyunsaturated chifukwa kafukufuku wina amasonyeza kuti mafuta a polyunsaturated sakhala otsika, ndipo amatha kuchepetsa miyezo ya cholesterol yabwino komanso yoipa.
Koma tiyeni tisanyalanyaze mafuta a polyunsaturated. Izi nthawi zambiri zimakhala zabwino za omega-3 fatty acids, zomwe zimapezeka nsomba zamadzi ozizira, mtedza, mafuta ndi mbewu, komanso mdima wamdima, mafuta a mafuta ndi masamba ena. Mtundu umodzi wa omega-3 mafuta acid ndi "mafuta ofunika kwambiri," omwe sungapangidwe ndi matupi athu, kotero kudya zakudya izi ndi njira yokhayo yomwe mungapezere.
Omega-3 fatty acids amaganiza kuti amachepetsa kuthamanga kwa magazi, kumenyana ndi LDL (zoipa) cholesterol, kumenyana ndi kutupa komanso kuteteza ubongo ndi mantha.
- Walnuts Wathanzi Labwino
- Kodi Omega-3 Fatty Acids ndi chiyani?
Mafuta ambiri ophika amapangidwa ndi mafuta osatulutsidwa. Pankhani yosankha mafuta ophika, mafuta onse ophika amasiyanasiyana ndi chiŵerengero cha mafuta omwe amawotchedwa polyunsaturated.
Mafuta awiri amaonekera chifukwa cha mafuta omwe amawotcha mafuta: mafuta a canola ndi mafuta. Zina kuposa mafuta ophika osaphika , mafuta awiriwa ayenera kukhala muzako.
- Kodi Mafuta Ophika Amakhala ndi Mafuta Okhuta?
- Kodi mafuta a Enova ndi chiyani?
- Kodi Mafuta a Maolivi Owonjezera Amakhala Mafuta Ophikira Ochepa?
Kumapeto kwa tsiku, mafuta abwino akadali mafuta potsatira ma calories. Malemba aliwonse pa mafuta ophika omwe amafotokoza mafuta monga "kuwala," akutanthauza kukoma kapena mtundu, osati mafuta kapena kalori. Mafuta onse ndi mafuta oposa 100 ndipo amayenera makilogalamu 120 pa supuni.
Zoipa: Mafuta Okhutira
Ndiye pali zotchedwa mafuta oyipa-omwe amawoneka kuti ndi "ovala-kuvala" mafuta odzaza nyama ndi mkaka. Mafuta amenewa ndi olimba kutentha. Mafuta okhutitsidwa awonetsedwa kuti akule mwachindunji maulendo onse a LDL (oipa) a cholesterol. Malangizo ovomerezeka akhala akuwathandiza kuti asapezeke. Komabe, kufotokozera meta komwe kunafalitsidwa mu Annals of Medical mankhwala mu March 2014 ndi wina mu American Journal of Clinical Nutrition kumayambiriro kwa 2010 sanapeze mgwirizano pakati pa kudya kwa mafuta okhutira ndi kuwonjezeka kwa chiopsezo cha matenda a mtima kapena matenda a mtima. Komabe, Harvard School of Public Health, pa kafukufuku wofalitsidwa mu March 2010, inapeza kuti kudzoza mafuta odzaza ndi mafuta ochuluka omwe ali ndi mafuta ambiri omwe amathandizira kuti athetse vuto la matenda a mtima ndi 19 peresenti.
Mwinanso, mafuta odzaza sangakhale oipa kwambiri pambuyo pake, ndipo ndizofunikira kwambiri mavitamini ndi mchere. Kuwonjezera apo, ena amanena kuti mafuta a kokonati ndi mafuta a kanjedza, omwe ali ndi zomera zowonjezera mafuta, angakhale opindulitsa chifukwa mafuta awo-asidi opanga amatanthauza kuti ndi osiyana kwambiri ndi thupi. Stearic acid, yomwe imapezeka muzipangizo zamtundu komanso zakudya zina monga chokoleti, imadutsa chifukwa zambiri zimatembenuzidwa ndi thupi kukhala oleic acid, mafuta a monounsaturated. Choncho, mafuta odzaza akhoza kukhala opindulitsa, kapena osalowererapo, kuposa momwe timaganizira. Komabe ngakhale kuti pali sayansi yochulukirapo yowonjezera kuti izi ndizochitika, paliponse, zowopsya, palibe mgwirizanowu pazinthu izi, makamaka pakati pa omwe amapanga zowonetsera zakudya.
Komiti Yopereka Malangizo a Zakudya Zowonjezera Zakudya za 2010 ku America ikupereka kuchepetsa kudya kwa mafuta odzaza mafuta osapitirira 7 peresenti ya kudya tsiku ndi tsiku, komanso kuzindikira pang'ono kuti chakudya chokwanira cha chakudya, chomwe chimalowetsa mafuta odzaza ndi zakudya za anthu, Chiwerengero cha kuwonjezeka kwamtundu wa kunenepa kwambiri ndi mavuto okhudzana ndi thanzi.
Choipa Kwambiri: Mafuta Achifanizo
Potsiriza, pali zomwe tsopano zikufotokozedwa kuti ndi mafuta oyipa kwambiri: mafuta opangira mafuta, omwe amadziwikanso kuti mafuta a hydrogenated. Mafuta a trans amatengedwa panthawi ya hydrogenation, kumene mafuta obiriwira amawasandutsa mafuta olimba. Mafuta a trans amatengedwa kuti ndi oipitsitsa kwa ife kusiyana ndi mafuta odzaza chifukwa samangotenga cholesterol chokwanira komanso cha LDL, amachepetsanso cholesterol cha HDL (chabwino).
Mafuta a trans amayendetsa zakudya zamtundu uliwonse, kuchokera ku French fries ku cookies. Chifukwa cha malamulo atsopano a zakudya, omwe anayamba kugwira ntchito mu January 2006, mafuta okhotakhota-omwe amadziwika ngati mafuta obisika-ali olembedwa pa zakudya zonse zolembedwa. Ndipo m'chaka chimodzi kapena ziwiri malamulo awa asanakhale ogwira ntchito, panali chidwi chochuluka cha ma TV chomwe chinkagwiritsidwa ntchito pa mafuta osokoneza bongo, komanso kuti ndi anthu otani omwe amapanga zakudya kuti athetse mafuta opangira mankhwala. Koma kodi izi zawonjezera kuzindikiritsa za mafuta oipawa zomwe zakhudza miyambo yathu yodyera?
Kafukufuku wochokera ku NPD Group, ofufuza kafukufuku wamsika, adapeza kuti 94 peresenti ya ife amadziwa mafuta, ndipo 73 peresenti ya ife amawadera nkhawa. Koma ngakhale ogula ambiri ankadziwa kuti zofiira za ku France ndi zakudya zina zokazinga zili ndi mafuta opatsirana, sakudziwa zochepa zokhudzana ndi mafuta omwe amagwiritsidwa ntchito monga mikate, donuts, ndi zakudya zopanda zakudya.
Inde, 65 peresenti ya ogula amakhulupirira kuti chakudya chamadyeramo chinali chokwanira kukhala ndi mafuta opangidwa kusiyana ndi chakudya chodyetsedwa kunyumba. Ndipo ngakhale kuti ogula akufuna kuti asamawotche mafuta pamene akudya, malonda a zakudya zopangidwa ndi mafuta, monga nkhuku yokazinga, akuchulukabe.
Kaya ndife osokonezeka monga kale, kapena timasankha kunyalanyaza zomwe tikudziwa.
Zimakhala zovuta kudula zakudya zowononga mofulumira kapena kukana kugula zokonda zathu zomwe timakonda kwambiri kapena donuts. Koma ndi malesitilanti ambiri amasinthasintha mafuta ena ophika-mwaufulu kapena ayi, zikuwoneka ngati mafuta opatsirana amatha kutuluka.
- Mafuta Otsegula Mzinda wa New York City
- McDonald's Goes Trans Fat Free
Kodi Ndi Mafuta a Mtundu Wotani Amene Tiyenera Kudya?
Chofunika kwambiri ndi chakuti thupi limasowa mafuta odya. Mafuta ndi magwero amphamvu, amathandiza kuti maselo ndi machitidwe amanjenje azigwira ntchito bwino, ndipo mafuta amafunika kuyamwa mavitamini ena. Mafuta amatithandizanso kukhala ndi ubweya wathanzi ndi khungu, ndipo amatiteteza ku chimfine. Komabe, tiyenera kuchepetsa kudya kwathu mafuta osapitirira 30-35 peresenti ya makilogalamu a tsiku ndi tsiku. Chilichonse chocheperapo 20 peresenti, sichoncho. Ambiri mwa mafutawa sayenera kukhala otetezedwa. Gwiritsani mafuta odzola pa mafuta ophika pophika. Kawirikawiri, tiyenera kusankha zakudya zamakaka zonenepa, komanso kudula kwa nyama ndi nkhuku zowonda kwambiri. Tiyenera kudya nsomba (kuphatikizapo nsomba zonenepa monga salimoni) kamodzi pawiri pa sabata, ndikupitiriza kukonza chakudya ndi zakudya zowonjezereka.
Potsirizira pake, kubwerera ku mafuta osakaniza: ngakhale ngati liwu la chakudya limakhudza mafuta olemera 0g, silinasinthe chakudyacho kuti chikhale chakudya cha thanzi.
Izi zikutanthauza kuti mafuta a hydrogenated akhala m'malo mwa mafuta ena, omwe nthawi zambiri amakhala mafuta obiriwira otentha, omwe angathe kapena osapindulitsa kwambiri.
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