Pamene Ikubwera ku Mafuta, Numeri Imalankhula Kwaokha
Ngati mukufuna mafuta ophikira oyenera kudya zakudya za mafuta m'thupi , musaganize kuti mafuta omwe ali otsekemera ndi ozizira okha ndiwo njira yanu yokhayo. Ngakhale kuti maolivi amadziwika bwino kuti ali ndi thanzi labwino, palinso ena omwe ali opindulitsa mofanana ndipo angakhale oyenera kwambiri zakudya zina kapena kukonzekera chakudya.
Mafuta Opindulitsa
Ulamuliro wa thumbu ndi wophweka: Zakudya zowonjezera mafuta omega-3 ndi mafuta otchedwa monounsaturated zingathandize kuchepetsa "choipa" cha LDL cholesterol ndikukweza cholesterol "chabwino" cha HDL.
Mudzapeza izi mu avocado, canola, mafuta, maolivi, mtedza, mpendadzuwa ndi mafuta a mtedza.
Kuwonjezera pa kuchepetsa mafuta a LDL cholesterol, mafuta omega-3 ndi mafuta omwe amapezeka kuti ali ndi antioxidants omwe amathandiza kuchepetsa kutupa komanso kuteteza mapangidwe a arterial plaque .
Ndikofunika kudziwa kuti mafuta omega-3 amaonedwa kuti ndi zakudya zofunika kwambiri, kutanthauza kuti mungathe kuzipeza kuchokera ku zakudya kapena kuwonjezera zakudya zomwe mumadya. Amapezeka m'mitundu yambiri ya chakudya koma makamaka mwa nsomba ndi nsomba. Chifukwa chakuti thupi silinapangidwe ndi mafuta ena, muyenera kuwafufuza mwakhama kuti muwone kuti muli ndi kuchuluka kwa zakudya zanu.
Kuyerekezera Ubwino
Mafuta a azitona amadziwika kuti ndiwo mafuta abwino kwambiri, makamaka mitundu yambiri yomwe sichigwiritsidwa ntchito kwambiri. Komabe, ngakhale kuti alibe cholesterol komanso mafuta ochulukirapo ambiri amathandizira kuwonjezera ma level HDL, ali ndi zolephera zake.
Mmodzi mwa iwo ndi malo otsika kwambiri omwe amasuta fodya (madigiri 391) poyerekeza ndi mafuta ena abwino. Izi zikutanthauza kuti sizidzangotentha mofulumira ndikusiya kukoma kodula koma zidzasokoneza katundu wake wopindulitsa.
Nazi momwe mafuta ena ophikira amafanizira:
- Mafuta a chimanga, omwe alibe cholesterol, amawoneka ngati osasankha koma amadziwika kuti amachepetsa LDL pafupifupi katatu kuposa mafuta a azitona komanso amakhala otsika pamtunda wotentha (madigiri 440). Pa zovutazo, zimagwirizanitsidwa ndi okosijeni a LDL omwe angawonjezere kutentha kwa thupi.
- Mafuta osungunula, chochita china chosasankhidwa ndi mafuta m'thupi, ali ndi digiri yapamwamba kwambiri ya fodya ya 570 mafuta onse abwino. Ngakhale kukoma kwake, kukoma kwake kosiyana sikungakhale koyenera kudya.
- Kuti mukhale osakondera, yesetsani mafuta a canola omwe alibe cholesterol komanso ali ndi digrii 400 digiri.
Izi zikusonyeza kuti kugwiritsa ntchito moyenera kwa mafuta-kugwiritsa ntchito ena polemba saiti ndi ena chifukwa cha kuvala saladi-kungathandize kuchepetsa katundu wawo wochepa.
Mitundu ya Mafuta Oyenera Kupewa
Mafuta a hydrogen ndi omwe amapangidwa n'cholinga chokhalitsa moyo wawo wa alumali. Tsoka ilo, ndondomekoyi imapanga mafuta oopsa omwe amathandiza kulitsa LDL yosawonongeka komanso HDL yathanzi. Kufupikitsa masamba ndi chitsanzo chimodzi.
Monga momwe dzinali limasonyezera, hydrogenation imapanga maatomu a hydrogen kuti azigwirizana ndi mankhwala omwe amapanga mafuta. Pamene mlingo wa hydrogenation ukuchulukira, koteronso, kodi mamasukidwe akayendedwe ndi mavitamini a mafuta odzaza. Mafuta okhutira ndi omwe amalimbikitsa kutentha ndikumapangitsanso kuti mafuta apangidwe mu mitsempha ya m'magazi.
Izi ndizimene zimapanga kanjedza ndi hydrogenated kokonati mafuta molakwika. Ngakhale mafuta a kokonati oyeretsedwa amakula kwambiri chifukwa chosafuna kulowerera ndale komanso ndipamwamba kwambiri (firigiri 450), makamaka mphamvu zake zokweza LDL.
Ngakhale mafuta a palmu angakhale abwino kwambiri ndi mafuta okwana 50 peresenti (poyerekeza ndi mafuta a kokonati a 85 peresenti), iwo akuyenera kuonedwa ngati ayi-ayi kwa iwo omwe ali ndi zakudya zochepa. Mafutawa amapita ku mafuta a kanjedza omwe amatha kuyandikira pafupi ndi 85 peresenti.
Mawu Ochokera
Kuwonjezera pa kugula mafuta ophika oyenera, onetsetsani kuti muyang'ane chizindikiro chopatsa thanzi cha zakudya zilizonse zomwe mumagula. Okonza Zakudya ku US akufunidwa ndilamulo kuti alembe kuchuluka ndi kuchuluka kwa mafuta opatsirana ndi mafuta odzaza omwe ali muzogulitsa zawo.
Mizinda ina, monga New York ndi San Francisco, yatenga chinthu chimodzi mwachindunji mwa kuletsa kwathunthu kugwiritsa ntchito mafuta a hydrogenated ndi mafuta odyera m'maresitora.
Mukhoza kuchita chimodzimodzi ndi zakudya zanu. Ngakhale kuti simukufuna kudula mafuta onse, mukhoza kupanga zosankha zabwino m'mafuta omwe mumadya. Yambani poonetsetsa kuti ambiri amachokera ku mafuta abwino a monounsaturated ndi omega-3.
Kuti mupewe mafuta osatetezeka, samitsani zakudya zanu zokazinga (monga French fries ndi nkhuku yokazinga) ndi zinthu zophika (monga donuts, makeke, cookies, ndi zakudya).
> Zotsatira:
De Souza, R .; Mente, A .; Maroleanu, A. et al. "Kudyetsa mafuta odzaza ndi osatayika omwe amachititsa kuti anthu azifa, matenda a mtima, ndi matenda a shuga 2: kuwonetsetsa mwachidwi komanso kusanthula kafukufuku wophunzira." BMJ. 2015; 351: h3978. DOI: 10.1136 / bmj.h3978.
> Jones, P. ndi Rideout, T. "Lipids, sterols, ndi metabolites awo." Ross, A. Caballero, B. Cousins, J. et al, eds. Zakudya Zamakono mu Umoyo ndi Matenda (Zolemba 11). Baltimore, Maryland: Lippincott Williams & Wilkins; 2014.