Mafuta okhutitsidwa adalandira mankhwala oipa kwa zaka zambiri mudziko la zakudya. Bungwe la National Cholesterol Education Program (NCEP) ndi American Heart Association (AHA) limalimbikitsa kuti mafuta odzaza ayenera kukhala osachepera 7 peresenti ya chakudya chanu cha tsiku ndi tsiku. Ngakhale zilipo umboni wosonyeza kuti zakudya zonse zomwe zili ndi mafuta odzaza ndizovuta, zakudya zamakono zimalimbikitsa kuchepetsa kuchuluka kwa mafuta okhuta omwe mumadya mu chakudya chanu chochepetsa mafuta m'thupi.
Choncho, pakufunafuna zakudya zomwe mumadya, zakudya zomwe zimatchulidwa "mafuta ochepa" kapena "mafuta ochepa" zingakhale zovuta kugula. Ngakhale kuti zida zonsezi zimasonyeza kuti zakudyazi ndi mafuta ochepa kwambiri kuposa mafuta awo apamwamba, kodi izi zikutanthauza chiyani pa maphukusi anu a chakudya?
Chakudya Chakumwa ndi Zamankhwala chili ndi malangizo othandizira chakudya omwe akulemba zakudya zokhudza mafuta okhutira. Mavesi omwe ali pansiwa ndi mawu omwe amapezeka pamakalata ophikira chakudya ndi zomwe amatanthauza zokhudzana ndi mafuta okhutira:
Kuchepetsa Mafuta Okhutira kapena Ochepa Mafuta Okhuta
Zakudya zina zimakhala ndi mawu monga "kuchepetsa mafuta odzaza" kapena "mafuta ocheperapo." Izi zikutanthauza kuti mankhwalawa ali ndi mafuta olemera 25% osachepera poyerekeza ndi chakudya chofanana chomwe chilibe mawu amenewa.
Kuonjezera apo, ngati chizindikirocho chiri pa chakudya kapena chakudya chachikulu, monga m'malesitilanti, zikutanthauzanso kuti chakudyacho chimakhala ndi mafuta ochulukitsa 25% pa 100 magalamu poyerekeza ndi chakudya chomwecho.
Kutsika mu Mafuta Okhutira
Liwu limeneli limatanthauza kuti chakudyacho chiri ndi pafupifupi 1 gm ya mafuta odzaza kapena osachepera pa kutumikira.
Kumatanthauzanso kuti mafuta odzaza amapereka 15% kapena osachepera ku makilogalamu onse a chakudya. Ngati ponena za chakudya, mawu akuti "mafuta okhuta" amatanthauza kuti pali magalamu 1 okha a mafuta odzaza pa magalamu 100 a chakudya, kapena mafuta okhuta amapanga osachepera 10 peresenti ya makilogalamu onse a chakudya chimenecho.
Mafuta Osatetezedwa
Mawu akuti "mafuta opanda mafuta" akhoza kusocheretsa chifukwa chakudya chingatchulidwe ngati alibe mafuta odzaza, komabe chili ndi pang'ono.
Chakudya chingatchulidwe kuti "mafuta opanda mafuta" ngati ali ndi zosakwana 0,5 g mafuta odzaza patsiku. Ngakhale chakudya chimatchedwa "mafuta opanda mafuta", amatha kupereka mafuta ochulukirapo m'thupi lanu - makamaka ngati chakudya chomwe mumadya maulendo angapo patsiku.
Ngakhalenso liwu la chakudya lili ndi mawu awa pamapangidwe ake, sizikutanthauza kuti chakudyacho chilibe mafuta odzaza. Choncho, ndi chizoloŵezi choyang'ana kafukufuku wa phukusi pafupi ndi mafuta okhutira ndi kukula kwake kuti muonetsetse kuti simukudya mafuta ochuluka kwambiri.
Kuonjezera apo, muyeneranso kufufuza lemba la zakudya pa zinthu zina, monga mafuta odzola , ndi mavitamini, zomwe zingasokonezenso ma cholesterol anu.
Zotsatira:
Malangizo a Zakudya ndi Zamankhwala Zolembera Zamalonda: Guide Yotsatsa Zakudya: > http://www.fda.gov/food/guidanceregulation/guidancedocumentsregulatoryinformation/labelingnutrition/ucm064911.htm
Rolfes SR, Whitney E. Kumvetsa Zakudya Zakudya, 14th, 2015.