Chilichonse Chimene Muyenera Kudziwa
Mafuta, kapena lipids, ndi kalasi ya zakudya zomwe zasintha kwambiri zaka zingapo zapitazo. Zomwe zapitazo ndikuti mafuta onse ndi oipa kapena osayenera, koma izi si zoona. Mafuta ochokera kumalo abwino ndi mbali yofunikira ya zakudya za PCOS .
Kodi Mafuta a Zakudya Amachita Chiyani?
Inde, zakudya zokhudzana ndi mafuta ndi caloric, koma sizimayambitsa matenda a insulini .
Kuphatikiza apo, amathandizira ndi kusunga ziwalo zathu zamkati, kuwateteza ku zovulaza. Mafuta ali ndi udindo wolamulira kutentha kwa thupi, kutiteteza ife ku chimfine. Pomalizira pake, ndizofunikira kuti adziwe mavitamini ena, omwe ndi A, D , E, ndi K.
Mitundu ya Mafuta
Mafuta amapangidwa ndi mpweya, ma atomu a haidrojeni ndi oksijeni omwe amagwirizanitsidwa palimodzi. Ndi ma atomu ameneĊµa omwe amachititsa kusiyana kwa mitundu ya mafuta, monga saturated, unsaturated, hydrogenated, ndi mafuta odzola.
Mafuta okhuta ali ndi maulendo ambirimbiri a maatomu a haidrojeni omwe angagwirizane ndi molekyulo wamadzimadzi. Izi ndizochokera mafuta ochokera ku zinyama, ngakhale mafuta ena monga kanjedza ndi kokonati.
Mafuta osasinthika alibe maatomu ambiri a haidrojeni, koma m'malo mwake, chitani zomwe zimadziwika kuti zibambo ziwiri zomwe zimapezeka mu molekyulu. Atomu iliyonse ya mpweya ali ndi mawanga 4 omwe amapezeka kuti azigwirizana ndi maatomu ena, monga hydrogen.
Pangakhalenso maulumikizano angapo pakati pa ma atomu awiri omwe amatenga mbali ziwirizi zogwirizana. Izi zimatchedwa maunyolo awiri. Mafuta ambiri, kupatula kwa otentha omwe atchulidwa pamwambapa, ali mafuta osatsitsika.
Mafuta a hydrogenated amapezeka pamene mgwirizano wambiri mu mafuta osatulutsidwa amathyoledwa kuti maatomu ambiri a haidrojeni azigwirizana.
Powasintha mankhwalawa motere, ubwino uliwonse wa thanzi la mafuta oyambirira umatayika. Kuonjezerapo, kuwonjezera ma hydrogens angasinthe maubwenzi awiri otsala mkati mwa molekyulu mu zomwe zimatchedwa mafuta odzola. Mafuta otentha amapangidwa mafuta omwe amapezeka mu margarine, zakudya zokazinga, ndi zakudya zowonongeka.
Zotsatira za Mafuta
Mafuta amapezeka pafupifupi mitundu yonse ya zakudya, kuchokera ku mafuta ndi mafuta kupita ku mkaka, nyama, ndi zakudya zowonongeka. Njira zophika zingawonjezere mafuta ambiri. Mwachitsanzo, nkhuku yokazinga yowonjezera ikhoza kukhala ndi mafuta ochulukirapo kusiyana ndi gawo lochepetsedwa, lokhazikika la steak. Ndifunikanso kukumbukira kukula kwa magawo. Kuchuluka kwa mayonesi omwe mungayambe kuika pa sangweji ikhoza kukhalapo kuposa supuni imodzi, yomwe ikuimira kukula.
Zotsatira zamakono zomwe zimachokera ku Dipatimenti ya Zaumoyo za Umoyo ku United States zimanena kuti mafuta ayenera kukhala osachepera 30 peresenti ya kudya tsiku lililonse, ndipo mafuta odzaza ayenera kukhala ochepera 10%. Izi zikutanthauza kuti ngati mutenga makilogalamu 2,000 patsiku, pangakhale ochepa makilogalamu 600 ayenera kuchoka ku mafuta, ndipo panonso musakhale 200 kuchokera mafuta odzaza.
Njira Zochepetsera Mafuta
Pali njira zambiri zosavuta kuti musamadye mafuta.
Sankhani zakudya zowonda ndi kuchepetsa mafuta ena. Chotsani khungu ku nkhuku ndi Turkey. Mwa kusintha momwe mumakonzekera zakudya, mukhoza kusunga ma calories ambiri ndi mafuta. Yesetsani kudya, kuwiritsa kapena kuphika zakudya mmalo mwachangu. Gwiritsani ntchito mkaka wamakono ochepa kapena ochepa. Mafuta, zitsamba ndi mandimu akhoza kuwonjezera nsomba zambiri kapena nkhuku mmalo mwa mafuta kapena mafuta.
Pomalizira pake, kumbukirani kutumikira kukula ngati mukugwiritsa ntchito kufalikira, saladi, ndi batala. Kulingalira pang'ono kungapite patsogolo kukuthandizani kupanga maphikidwe atsopano okoma.
Malangizo a Zakudya kwa Achimereka 2015-2020. Dipatimenti ya zaumoyo ku United States. http://www.health.gov/dietaryguidelines
Kusinthidwa ndi Angela Grassi, MS, RDN, LDN