Pamene munayamba kuyang'ana makasitomala anu a cholesterol ndi triglyceride, chimodzi mwa zinthu zoyamba zomwe munayamba mukuchita mutayamba chakudya chanu chinali kugula zakudya zathanzi. Njira imodzi imene mwinamwake munachitira izi-kuphatikizapo kukweza pa zokolola-kunali kuyang'ana zakudya zomwe zimatchedwa "opanda mafuta". Ndipotu, ngati akunena kuti "wopanda mafuta" phukusi, izi ziyenera kutanthauza kuti chakudyacho chilibe mafuta ndipo chiyenera kukhala chakudya chopatsa thanzi chomwe chimaphatikizapo kudya zakudya zolimbitsa thupi, chabwino?
Osati kwenikweni.
Zimene Tanthauzo Limatanthauza
Malinga ndi Food and Drug Administration (FDA), opanga chakudya anganene kuti chakudya chawo ndi "mafuta opanda mafuta" ngati ali ndi ocheperapo 0,5 gm ya mafuta onse omwe akutumizidwa palemba. "Mafuta onse" amatanthauza mafuta odzaza ndi mafuta odzola . Choncho, n'zotheka kuti liwu lachidziwitso cha zakudya liwonetsetse kuti pali magalamu atatu a mafuta, ngakhale kuti, zenizeni, pali chiwerengero cha mafuta osadya bwino omwe ali nawo mu chakudya. Ngakhale kuti mafutawa ndi ochepa kwambiri kuposa mafuta awo, amatha kuwonjezerapo ngati mutadya zakudya zambiri panthawi imodzi. Ngati chakudya chimaikidwa ngati mafuta osapitirira 100%, sichikugwirizana ndi zomwe zili pamwambazi, koma zili ndi makilogalamu oposa 0,5 magalamu pa magalamu 100 a chakudya ndipo palibe mafuta owonjezera pa mankhwalawa.
Zina Zosakaniza Zoganizira
Komabe, mafuta siwo okhawo omwe muyenera kudera nkhaŵa ngati mukutsatira chakudya chochepetsa mankhwala.
Zosakaniza zowonjezera ndi zina zomwe zinawonjezeredwa ku zakudya zina zomwe zingasokonezenso miyendo yanu ya lipid ngati mumadya zambiri. Kafukufuku wasonyeza kuti sizingatheke kudya zakudya zokweza mafuta a triglyceride, komanso zimachepetsa cholesterol cha HDL. Mwamwayi, pamene opanga chakudya amachepetsa kuchuluka kwa mafuta mu zakudya zambiri zomwe zimatchedwa mafuta, izi zimapangitsa kuwonjezeka kwa shuga woyengeka owonjezeredwa ku zakudya izi kuti asunge kukoma kwawo ndi kusasinthasintha.
Njira Zina Zowonjezera Zakudya Zakudya Zosafunika
Ngati mwasankha kudya zakudya zambiri za chakudya chomwe mumazikonda, mafutawa akhoza kutanthauzira ma gramu ambiri a mafuta ndi ma calories omwe amapezeka pa zakudya zanu. Chifukwa chakuti chinachake chimatchedwa "wopanda mafuta," sizikutanthauza kuti mukhoza kudya mochuluka monga momwe mukufunira. Pali njira zina zambiri zowonjezera zakudya zopanda mafuta ku zakudya zanu zowonjezera popanda kupereka nsembe pa zakudya zowonjezera, monga:
- Sungani zakudya zanu mwamsanga, zopanda mafuta, zopanda mafuta ndi zakudya zokonzedwa ndi masamba atsopano, zipatso, mbewu zonse, ndi mapuloteni owonda.
- Kulimbana ndi mitundu yosiyanasiyana ya zonunkhira, mmalo mosankha wothandizira zokhala ndi cholinga chodziwika kuti ndi "wopanda mafuta".
- M'malo mogwira chinsalu choyambirira, mafuta opanda mafuta, yang'anani zakudya zabwino zala, monga granola ya tirigu kapena chipatso. Zakudya zina, monga mtedza ndi mbewu, zili ndi mafuta osatsitsika , omwe ndi mafuta abwino omwe angaphatikizepo kudya zakudya zabwino.
Malangizo awa adzakuthandizani kuti mukhale ndi zakudya zokoma zomwe ziri ndi mafuta odzaza ndi shuga mu dongosolo lanu la chakudya-popanda kupereka zina zowonjezera zomwe zingatayike panthawi yopanga zakudya.
Zotsatira:
US Food and Drug Administration. Malangizo Othandizira Makampani: Buku Lopereka Zakudya Zakudya (9. Zowonjezera A: Mafotokozedwe a Zomwe Zimakhudza Zambiri) 2013.
Rolfes SR, Whitney E. Kumvetsetsa Chakudya, 13th, 2013.