Mafuta Amene Mumasankha Kuti Muphike ndi Othandizira Muzisunga Cholesterol Yanu
Pamene mukukonzekera zakudya zomwe mumazikonda kwambiri, simungaganize kwambiri mafuta ophika, koma akhoza kupanga kusiyana kwakukulu ndi zomwe mukuphika.
Kuphika nokha, mosiyana ndi kudya zakudya zokonzedwa bwino, ndi njira imodzi yabwino yothetsera kuchuluka kwa mafuta a mafuta m'thupi ndi mafuta mu zakudya zanu.
Anatero Anne Nedrow, MD, yemwe ndi pulofesa wa zamankhwala ku Oregon Health ndi Science University ku Portland. Iye anati: "Chinthu chachikulu kwambiri [cha cholesterol ndi mafuta] ndicho anthu ogula chakudya osati kuphika."
"Anthu ambiri ku America amafunika kudya mafuta ochepa okha ."
Koma ngakhale ophika odziwa bwino, magwero osiyanasiyana a kolesterolo ndi mafuta - komanso mitundu yosiyanasiyana ya mafuta - akhoza kudodometsa. Ndipo malingaliro azaumoyo pa malemba a mafuta ophika ndi zakudya zina zimapangitsa kuchepetsa chisokonezo.
Mafuta ndi Mafuta Amene Amapatsa Cholesterol
Mitundu inayi ikuluikulu ya mafuta yomwe imapezeka mu zakudya zimakhala mafuta odzaza, mafuta a polyunsaturated, mafuta osungunuka ndi mafuta omwe amatenga mafuta, omwe amatchedwa " mafuta odzola ."
- Mafuta okhuta nthawi zambiri amakhala olimba kutentha (taganizirani batala). Mafuta okhuta amapezeka m'madera otentha (mafuta a kanjedza, mafuta a kanjedza ndi mafuta a kokonati), batala wa kakao, mafuta a mafuta, mafuta a ng'ombe, mafuta a mafuta, mafuta a nkhuku ndi mafuta a m'nyanja ya Pacific.
- Mafuta otentha amapangidwa mafuta chifukwa chowonjezera hydrogen kwa mafuta a masamba; Zimagwiritsidwa ntchito m'makudya okonzedwa kuti azisungunuka ndi kuonjezera alumali moyo wa zakudya izi. Mungawapeze pa malemba a chakudya pofufuza mawu akuti "mafuta ochepa a hydrogenated." Amagwiritsidwa ntchito mmalo mwa mafuta ena odzaza chifukwa ndi otchipa.
Zakudya zokhutira ndi zowonongeka ndizo zimayambitsa cholesterol - zakudya zonsezi zimagwirizanitsidwa ndi matenda a shuga, matenda a mtima, sitiroko ndi zina. Mafuta otentha ndi ovuta kwambiri, chifukwa amachititsa kuti "choipa" cha LDL cholesterol ndi "kuchepa" kwa cholesterol cha HDL.
Dr. Nedrow akuganiza kuti mafuta odzaza amapanga pafupifupi 11 mpaka 12% mwa makilogalamu omwe amadya zakudya za ku America.
Bungwe la American Heart Association (AHA) limalimbikitsa kuti chiwerengerochi chiyenera kukhala osachepera 7%. USDA imalimbikitsa kuchepetsa mafuta odzaza ndi 10 peresenti ya chakudya chonse, mwa kuchotsa mafuta odzaza (monga mafuta) monga mafuta osatetezedwa (monga mafuta a maolivi).
Zakudya zambiri zogwiritsidwa ntchito zili ndi mafuta okwanira komanso odzola. Okonza, ma coki ndi katundu wophika ophika, monga mkate, pie ndi mikate nthawi zambiri amanyamula mafuta ambiri.
Mafuta ndi Mafuta Amene Cholesterol Chochepa
Pamalo ophwanyika, mafuta osatchulidwa , monga mafuta a monounsaturated ndi polyunsaturated, angathandize kuchepetsa makasitomala, makamaka ngati amagwiritsidwa ntchito m'malo mwa mafuta odzaza. Mafuta awa, monga chimanga ndi mafuta a azitona, nthawi zambiri amamwa madzi kutentha.
- Mafuta osasinthika amapezeka mu zakudya monga mtedza, mbewu, maolivi ndi mapeyala. Mafuta ophika opangidwa kuchokera ku magwerowa ndi abwino kwambiri kuphika ndi mtima wanu. Pangani chovala chophimba mafuta a azitona, ndipo mugwiritse ntchito mafuta a kirimba kapena mafuta a canola kuti mudye nyama, nkhuku ndi masamba.
Margarines ndi chakudya chofanana chomwecho chikufalikira mosiyanasiyana m'magawo ndi mitundu ya mafuta omwe ali nawo - ndipo sikuti ali ndi thanzi kuposa mafuta. AHA akuyamikira kugwiritsa ntchito margarines omwe amalemba mafuta a masamba ochizira monga choyamba chophimba, ndipo mulibe magalamu awiri a mafuta okwanira pa supuni.
Koma dziwani kuti kugwiritsa ntchito mafuta aliwonse ophika mochuluka - ngakhale mafuta ndi zowonjezera zowonjezera bwino - kungapangitse mavitamini ochulukirapo ambiri, zomwe zimapangitsa kuti phindu likhale lolemera. Mafuta onse amakhala ndi zochuluka kuposa kawiri makilogalamu a chakudya kapena mapuloteni.