Makhalidwe Oipa Kwambiri Okhutira
Kodi pali calories zingati mu gramu ya mafuta? Gramu iliyonse ya mafuta ili ndi makilogalamu 9. Yerekezerani izi ndi mapuloteni kapena mavitamini, omwe ali ndi makilogalamu 4 pa gramu, ndipo mukhoza kuona chifukwa chake kudya kwambiri mafuta kungawononge kulemera.
Kuchulukitsa kwa kalori
Zomwe zimakhala ndi thupi la thupi zimagawanika kuchokera ku mafuta, chakudya, mapuloteni, ndi mowa. Aliyense ali ndi mphamvu yosiyana:
- Mafuta: 9 makilogalamu pa gramu
- Mowa: makilogalamu 7 pa gramu
- Mapuloteni: ma calories 4 pa gramu
- Zakhalamudi: ma calories 4 pa gramu
Monga mafuta ndi mowa ali ndi makilogalamu ambiri olemera kuposa mapuloteni ndi zakudya, mumapeza zakudya zochuluka mwa kudya zakudya zochepa mukamazidya. Ngati mukufuna kudya chakudya chokwanira, mutha kudya zakudya zopatsa mphamvu ngati mukudya zakudya zowonjezera mu mapuloteni komanso mafuta.
Kodi Kalori N'chiyani?
Kalori ndi gawo la mphamvu. Pamene amagwiritsidwa ntchito potchula chakudya, makilogalamu alidi ma makilogalamu kapena makilogalamu 1000. Ndi kuchuluka kwa mphamvu zomwe zingakweze kilogalamu ya madzi ndi centigrade imodzi.
Ziribe kanthu ngati kalori imachokera ku mafuta, mapuloteni, chakudya, kapena mowa, imapereka mphamvu zofanana ku thupi lanu. Komabe, mukamadya makilogalamu ambiri kuposa momwe thupi lanu lingagwiritsire ntchito nthawi imodzi, lidzasunga mafuta owonjezera owonjezera.
Mafuta Ali Chakudya Chopatsa Thanzi
Koma kumbukirani kuti mafuta adakali gawo lofunikira pa zakudya zabwino.
Yesetsani kusankha mafuta abwino monga ma mtedza, mafuta a maolivi, mafuta a canola, ndi mapepala. Mafuta a monounsaturated ndi mafuta a polyunsaturated ndi opindulitsa powadya monga gawo la zakudya zabwino. Yesetsani kuphatikiza mafuta ambiri a nyama (mafuta odzaza ), monga omwe amapezeka mu nyama ndi mkaka.
Ambiri mwa mafuta awa amakhulupirira kuti amachititsa mavuto a thanzi.
American Heart Association imalimbikitsa kuti mafuta okhudzana ndi mafuta sayenera kukhala oposa 25 peresenti ku 35 peresenti ya kudya kwa kalori tsiku ndi tsiku. Ngati mudya zakudya zamakilogalamu 2,000, simuyenera kudyetsa 65 magalamu a mafuta patsiku. Mafuta okhutira sayenera kukhala oposa 5 peresenti kwa 6 peresenti ya ndalama zonse.
Mafuta otsekemera ndi mafuta omwe amapanga mafuta omwe amawonjezera hydrogen ku mafuta obiriwira kuti azikhala olimba kwambiri, omwe amadziwika kuti mafuta ochepa-hydrogenated. Nthawi zambiri amagwiritsidwa ntchito kuti azidya zakudya zamadzi. Chifukwa chakuti zimakhudza kwambiri mafuta a shuga komanso zimayambitsa matenda a mtima ndi kupwetekedwa, ndibwino kuti muwachotse ku zakudya zanu.
Kuwerenga Chilembo
Mankhwala akhoza kulembedwa kuti azidzikweza okha ngati mafuta ochepa. Mukamawona mndandanda wopanda mafuta, zikutanthawuza kuti pali zosakwana 0,5 magalamu a mafuta panthawi iliyonse. Zakudya zamtengo wapatali zili ndi magalamu atatu kapena osachepera mafuta pamtundu uliwonse. Mafuta otsika amatanthawuza kuti, poyerekeza ndi zomwe zikugwiritsidwa ntchito, mankhwalawa ali ndi 25 peresenti yocheperapo mafuta pa kutumikira. Zinthu zomwe zimawoneka ngati kuwala kapena mafuta pamtundu wa mafuta zili ndi mafuta omwe amachepetsa ndi 50 peresenti poyerekezera ndi mankhwala omwe amapezeka.