Zakudya zokhudzana ndi mafuta odzaza ndi njira zochepetsera
Pakalipano, ambiri a ife timadziwa kuti mafuta odzaza amatengedwa ngati "mafuta oipa," ndipo tiyenera kuchepetsa kuchuluka kwa ndalama zomwe timadya. Chakudya chokhala ndi mafuta odzaza chingapangitse kulemera, kukulitsa chotupa cha LDL ndi magulu a triglyceride, komanso kuopsa kwa matenda a mtima. Choncho ndikofunika kudziwa zakudya zamtundu wa mafuta odzaza mafuta kotero kuti tikhoza kupanga zisankho zokhudzana ndi kudya zakudya zabwino.
Zakudya Zakamwamba mu Mafuta Okhutira
Kawirikawiri, magwero akulu a mafuta odzaza ndi ochokera ku zinyama, komanso amapezeka m'madera ena odyera.
Nyama yofiira - kuchokera ku ng'ombe zonse ndi nkhumba - ili ndi mafuta odzaza. Mkaka wonse wa mkaka, kuphatikizapo tchizi , kirimu wowawasa, ayisikilimu, ndi mafuta, ndizo "zoipa" komanso zolakwa.
Koma palinso masamba omwe amachokera ku mafuta odzaza mafuta , makamaka kokonati mafuta ndi mkaka wa kokonati, mafuta a kanjedza, mafuta a mafuta, ndi mafuta a kanjedza. Ndipo ngakhale kuti simukupita ku sitolo ndikugula zinthuzi payekha-kupatulapo mkaka wa kokonati -mafuta omwe amachokera ku zomera zomwe zimakhala zodzala ndi mbewu zowonjezera malonda. Mwachitsanzo, batala ya koco ndi chokoleti. Ndipo mafuta a kokonati ndi mafuta a kanjedza ndizophatikizapo zakudya zambiri, kuchokera kumalo osakanizidwa ndi mkaka komanso ma khofi ophika.
Chifukwa mafutawa ali mu zakudya zambiri zomwe timadya, Amwenye amadya pafupifupi 25,5 magalamu a mafuta okhuta tsiku, omwe amagwiritsa ntchito magalamu 5 mpaka 10 kuposa momwe tiyenera kudya. Zakudya zokhutira mafuta zimakhudzana ndi cholesterol chapamwamba ndipo mpaka posachedwa, chiopsezo chachikulu cha matenda a mtima ndi stroke.
Ngakhale mafuta odzaza pang'onopang'ono akubwezeretsedwa ku gome, zowonjezera zowonjezera zakudya zimalimbikitsanso kuti zisapitirire 10 peresenti ya makilogalamu a tsiku ndi tsiku, ndipo American Heart Association imalimbikitsanso kuti ikhale yochepa mpaka pansi pa zisanu ndi ziwiri. Ngakhale pali kafukufuku waposachedwapa akufunsa za kuwonongeka kwa mafuta odzaza, pali "okhulupirira oipa" - katswiri wamaphunziro ndi pulofesa pa yunivesite ya Penn State Penny Kris-Etherton, Ph.D., RD, akukana lingaliro lakuti mafuta odzaza ndi opanda vuto .
Njira Zowonongetsera Kuthetsa Mafuta Okhutira Momwe Timadya
- Amapatsa mkaka ndi mkaka wopanda mafuta kapena mafuta omwe alibe mafuta
- Idyani nyama yofiira nthawi zina; sankhani kudula kokhala ndi magawo ang'onoang'ono
- Chotsani khungu nthawi zonse nkhuku mukatha kuphika
- Idye nsomba kawiri pa mlungu
- Pitani opanda nyama kamodzi pa sabata
- Gwiritsani ntchito mafuta ophikira, monga canola kapena mafuta , pa mafuta olimba monga mafuta
- Zakudya zokoma ndi zitsamba ndi zonunkhira mmalo mwa mankhwala opangidwa ndi mafuta
- Pitirizani kudya zipatso zonse, zipatso, ndi masamba