Mafuta osatchulidwa amadziwika kuti ndi "mafuta anu abwino" chifukwa angathe kukhala ndi thanzi labwino pamtima wanu. Ngakhale kuti njira zomwe zimakhudza lipids sizidziwika bwino, kafukufuku wasonyeza kuti mafuta osatetezedwa amatha kuchepetsa mitsempha yanu ya LDL komanso kuchepetsa mavitamini anu a HDL. Mafuta ena ophatikizapo mafuta obiriwira, monga omega-3 fatty acids, angathandizenso kuchepetsa ma triglyceride .
Ngakhale pali zowonjezereka zowonjezera mafuta omwe sapezeka, monga cod chiwindi mafuta ndi mafuta a nsomba, kupeza mafuta osatulutsidwa kuchokera ku zakudya angapatsenso zakudya zina zamtundu wathanzi mu zakudya zanu. Zotsatira zamakono zowonjezera zimapereka kuti 25 mpaka 35% ya chakudya chanu cha tsiku ndi tsiku chiyenera kuchoka ku mafuta, ndi mafuta osatchulidwa omwe ali ndi mafuta ambiri omwe amadya zakudya zanu.
Ngati mukufuna kuphatikiza mafuta osatetezedwa mu zakudya zanu, muyenera kuonetsetsa kuti zakudya izi zimasintha zakudya zina zomwe mumazidya zomwe zili ndi mafuta okhutira - osati kuwonjezera kwa iwo. Apo ayi, mukhoza kuika pang'onopang'ono kuwonjezera kulemera kwanu ndikuwonjezereka bwino.
Chakudya Chokwera M'mafuta Osasinthidwa
- Zopweteka: Chipatso ichi chokoma ndi chodzaza ndi mafuta a monounsaturated. Mafupa amatha kuwonjezeredwa ku mitundu yambiri ya zakudya zomwe mumadya - monga kufalitsa pa sangweji yanu kapena sliced ku msuzi wanu wokondedwa, saladi, kapena kulowa.
- Azitona: Chobiriwira, chakuda, Kalamata - azitona sizomwe zimakhala zokoma, komanso zimakhala ndi mafuta ambiri. Kaya mumagawaniza, mumagwiritsirani ntchito mankhwalawa, mumakhala ndi mwayi wambiri wowonjezera maolivi ku zakudya zokondweretsa cholesterol.
- Mtedza: Zakudya zokoma izi zili pamwamba pa mafuta a polyunsaturated ndi mafuta omwe amatsitsa. Walnuts amadziwika bwino ndi mafuta enaake poyerekezera ndi mtedza wina, pamene pistachios, amondi, ndi pecans ndi apamwamba kwambiri. Nkhwangwa imakhalanso ndi zowonjezera zowonjezera, monga fiber, phytosterols, mavitamini, mchere, ndi mapuloteni. Mtedza ndiwopindulitsa kwambiri ndipo ukhoza kuphatikizidwa mu zakudya zanu m'njira zosiyanasiyana. Ma mtedza wambiri angapange chakudya chokoma, kapena akhoza kuwonjezeredwa ku saladi.
- Nsomba zokhala ndi nsomba : Nsomba zimakhala zowonda komanso zabwino kuziphatikizapo kudya zakudya zochepa. Komabe, nsomba zina zili ndi mafuta omega-3, mtundu wa mafuta a polyunsaturated acid. Nsomba m'magulu awa ziphatikizapo salimoni, mackerel, herring, tuna, ndi anchovy. Ngati mumaphatikizapo nsomba zamtundu umenewu, mumatha kuzikhazika mtima pansi pozizira, kuphika, kapena poika. Komabe, muyenera kupewa kuthamanga nsomba, chifukwa izi zimatha kuyambitsa mafuta ndi zakudya zopanda thanzi m'thupi lanu.
- Mafuta ena : Mafuta angagwiritsidwe ntchito kumangirira, kuvala ndi kukonza zinthu zomwe mumazikonda kapena zophikidwa. Ngati mukutsatira chakudya chochepa, mungathe kutulutsa mafuta kapena margarine kuti muthe mafuta ochuluka omwe muli mafuta osatetezedwa. Mafutawa ndi monga azitona, canola, masamba, osuntha, chimanga ndi mafuta a soya.
- Mbewu : Kuwonjezera pa mtedza, mbewu zimatha kupangira zakudya zokometsera bwino zomwe zimakhala zodzaza mafuta, mapuloteni, ndi mafuta osatetezedwa. Mbeu za Sesame zimakhala zazikulu mu mafuta omwe amapezeka, pamene dzungu, mpendadzuwa, fulakesi ndi mbewu za chia zimakhala ndi mafuta obiriwira. Mbewu ikhoza kuphatikizidwa kumbali yanu, mu granola yanu, kapena ngati chophimba cha saladi yanu. Komabe, muyenera kuyang'ana mchere - popeza mbeu zina zingakonzedwe ndi mchere wambiri.
Palinso zakudya zambiri zomwe zimakonzedwa malonda zomwe zingakhale ndi mafuta odzaza mafuta ndi polyunsaturated. Kuti muwone ngati chakudya chomwe mumawakonda chili ndi mafuta osatetezedwa, muyenera kuyang'ana malemba anu pansi pa Mafuta Onse .
> Zotsatira:
Rolfes SR, Whitney E. Kumvetsa Zakudya Zakudya, 14th, 2015.
Dipatimenti ya Zaumoyo ya Umoyo ku United States ndi Dipatimenti ya Ulimi ya US. (2015). Malangizo Othandiza kwa Amwenye. Kuchokera ku http://health.gov/dietaryguidelines/2015/guidelines/executive-summary/.