Momwe Okhutira ndi Mafuta Osasinthika Amakanirira Kumwamba
Mafuta onse ophika ali ndi mafuta odzaza . Ena kuposa ena. Mafuta omwe ali ochepa mafuta odzaza ali ndi mafuta ochepa omwe alibe mafuta. Ngati mukuyang'ana kuti mugwiritse ntchito mafuta ophika omwe muli mafuta odzaza, mungafunike kusankha osakaniza, canola, kapena maolivi . Mafuta otentha monga mafuta a kokonati ndi mafuta a kanjedza ali ndi mafuta odzaza.
Malingana ndi American Heart Association, kudya zakudya zomwe zili ndi mafuta odzaza kukhoza kumayambitsa cholesterol m'magazi anu.
Maseŵera apamwamba a LDL cholesterol (cholesterol choipa) m'magazi anu angawonjezere chiopsezo cha matenda a mtima ndi kupwetekedwa.
Mafuta Ochepa mu Mafuta Okhutira
Pali mitundu iwiri ya mafuta osatulutsidwa: polyunsaturated ndi monounsaturated. Kafukufuku wina amasonyeza kuti mitundu iyi ya mafuta osatulutsidwa ingathandize kuchepetsa cholesterol choipa. Mtundu uliwonse wa mafuta ukhoza kukhala wopindulitsa m'njira yawoyake.
Mafuta a Monounsaturated
Mafuta omwe ali ndi mafuta ochepa kwambiri ndi mafuta a canola. Amapangidwa makamaka ndi mafuta odziteteza. Mafuta a canola ali ndi magalamu 1 a mafuta odzaza patsiku.
Mafuta a azitona ali ndi magalamu awiri a mafuta odzaza. Mafuta a canola ndi azitona amapangidwa ndi mafuta omwe amapezeka ndi mafuta. Kafukufuku apeza kuti mafuta a monounsaturated angakhale opindulitsa kuti akhale ndi moyo wamtima wathanzi ndipo angathandize kuchepetsa insulini, zomwe zimathandiza makamaka ngati muli ndi shuga kapena mukufuna kuchepetsa chiopsezo cha matenda a shuga.
Musasokonezedwe ndi mawu akuti " kuwala kochepa" mafuta a azitona , kuwala kochepa sikukutanthauza mafuta kapena kalori wokhutira, koma m'malo mwake mtundu wake ndi kuchuluka kwake.
Mafuta a Polyunsaturated
Mafuta ena omwe ali ndi mafuta ochepa kwambiri ndi mafuta osungunuka. Ili ndi magalamu 1 a mafuta okhuta pa supuni yotumikira. Amaphatikizapo mafuta ophatikiza ndi polyunsaturated. Mafuta a polyunsaturated apezeka kuti akuwonjezera HDL, kapena cholesterol, mlingo. Mafuta ena ophika kwambiri ophika ku US omwe amapangidwa makamaka mafuta a polyunsaturated ndi soya, chimanga, ndi mafuta a mpendadzuwa.
Aliyense ali ndi magalamu 1.8 a mafuta odzaza.
Mafuta aakulu mu Mafuta Okhutira
Mafuta otentha a kokonati, kanjedza, ndi mafuta a kanjedza-ali ndi mafuta odzaza. Kawirikawiri, mafuta okhutira ndi otsika kwambiri, ndi kutentha kwa firiji. Mafuta a palelini amachokera ku mbewu za mtengo wa kanjedza.
Mafuta a kokonati ndi mafuta a palm kernel ali pafupifupi 85 peresenti mafuta odzaza. Mafuta a maolivi ndiwo mafuta odzaza ndi 50 peresenti.
Popeza mafuta a kokonati ali ndi mafuta odzaza, ndi mafuta ochepa. Mafuta a kokonati ndi 6 peresenti ya mafuta monounsaturated ndi 2 peresenti ya polyunsaturated mafuta.
Kodi Mafuta a Mtengo wa Kunikoni Amadya?
Kafukufuku wina amasonyeza kuti mafuta a kokonati angakhale abwino kwa inu. Kudya mafuta a kokonati kwasonyezedwa kuti muwonjezere mafuta anu a kolera (HDL) abwino. Zambiri mwa kafukufukuyu akhala kafukufuku wa nthawi yaying'ono kuti aone momwe zimakhudzira ma kolesteroloni. Chigamulocho sichiri chifukwa cha zotsatira za nthawi yaitali pa matenda a mtima.
Momwe Maolivi Achikopa Amakhalira
Nkhani yabwino apa ndikuti mafuta onse otentha amawoneka ngati mafuta a masamba omwe alibe cholesterol. Nthaŵi zambiri, mafutawa alibe mafuta. Mafuta a trans amatengedwa kuti ndi mafuta osapindulitsa kwambiri. Malingana ndi American Heart Association, mafuta owonjezera akhoza kukupatsani cholesterol choipa (LDL) ndi kuchepetsa ma cholesterol abwino (HDL).
Kudya mafuta owonjezera kumawonjezera chiopsezo chanu chokhala ndi matenda a mtima, matenda a shuga, ndi shuga.
Chosankha chabwino ndikumangiriza ndi mafuta omwe ali ochepa mafuta odzaza. Sungapweteke kugwiritsa ntchito mafuta a kokonati nthawi ndi nthawi, koma kusintha mafuta a kanola kapena mafuta a kokonati mafuta monga mafuta anu oyambirira kuphika sangakhale omwe adokotala angakulimbikitseni .
Mafuta Ozikika
Kuphika ndi mafuta olimba, monga mafuta kapena mafuta a mafuta, mafuta a mafuta a mafuta a mafuta ndi pafupifupi 70 peresenti ya mafuta onse, ndipo mafuta amphongo ndi 43 peresenti. Kuti mukhale ndi mafuta obirira bwino, zingakhale bwino kusankha mafuta odzola monga mafuta a canola ndi mafuta pa mafuta olimba.