Kaya mukuyesera kuchepetsa thupi, kuchepetsa kulemera kwanu kwa kolesterolini ya LDL, kapena kungofuna kuti mukhale "wathanzi", kuchepetsa kudya kwa mafuta okhutira ndi malingaliro abwino. Mabungwe azaumoyo apamwamba ndi omwe ali patsamba lomwelo.
Mwachitsanzo, National Cholesterol Education Program imalimbikitsa kuti mafuta odyetserako mafuta azikhala osachepera 7 peresenti ya chakudya chanu chokwanira tsiku ndi tsiku.
Izi zikutanthauza kuti ngati mukutsatira zakudya zokwana 2,000, musamadye mafuta oposa 14 gm tsiku lililonse.
Mofanana ndi cholesterol chitsogozo, American Heart Association imalimbikitsa kuti akulu omwe angapindule mwa kuchepetsa cholesterol cha LDL kuchepetsa mafuta awo okhutira mpaka 5 mpaka 6 peresenti ya ma calories, omwe ndi ofanana ndi mafuta khumi kapena khumi ndi limodzi a mafuta odzaza tsiku ndi tsiku .
Pamapeto pake, kuchepetsa mafuta okhuta thupi kungatenge ntchito pang'ono ndikuletsa, koma ndi zosankha zanu zathanzi, mumakhala bwino ndikupindula kwambiri.
Ndizimenezi, ndizodzikongoletsa pa zakudya zomwe zimakhala ndi mafuta odzaza, komanso njira zina (ndi yummy) zomwe mungasankhe m'malo mwake.
Mapuloteni Pamwamba mu Mafuta Okhutira
Zambiri zinyama zili ndi mafuta ambiri odzaza. Mwapadera, nyama ya ng'ombe ndi nkhumba imakhala ndi mafuta odzaza (mwachitsanzo, nthaka ya ng'ombe, nkhumba, ndi nyama yankhumba).
Ng'ombe yamphongo ndi mwanawankhosa zimakhala ndi mafuta odzaza, monga momwe zimayendera nyama, agalu otentha, kudula ozizira, ndi zakudya zam'mawa.
Ngakhale kudya chakudya chochepetsa mafuta m'thupi sikuletsa kukudya nyama zonse, zingathe kuwonjezereka ngati mutadya zakudya zimenezi pa chakudya chilichonse.
Ndicho, kuchepetsa kudya kwanu kwa nyama ndi njira imodzi yosavuta kuti muchepetse mafuta okhuta.
Mukhozanso kusankha "zakudya" zowonda kapena "zowonda". Zakudya zofooka zili ndi zocheperapo magalamu 4.5 a mafuta odzaza ndi mafuta. Mitengo yowonjezereka imakhala ndi zochepa zosakwana magalamu awiri a mafuta odzaza ndi mafuta.
Monga mbali, mafuta amtunduwu amapezeka mwachilengedwe m'mafuta (monga nyama yofiira) koma ambiri amapangidwa kuchokera ku mafuta ochokera ku zamasamba ndipo amawotcha zinthu zowonongeka ndi zophika monga donuts, cookies, crackers, pastries, pizza mtanda, kutsika kwa chitumbuwa , ndi mikate.
Mafuta amtundu akukweza LDL ya munthu ("cholesterol choipa") ndi kuchepetsa HDL ya munthu ("cholesterol chabwino"). Zinthu ziwirizi zimapangitsa mwayi wa munthu kukhala ndi matenda a mtima.
Njira Zathanzi
Monga mapuloteni osiyana ndi nyama yofiira ndi nkhumba, mukhoza kulingalira kudya nkhuku, monga nkhuku kapena Turkey, popanda khungu.
Ngati mukufuna kudula mafuta okhuta kuchokera ku zakudya zanu, mungathe kupeza mapuloteni kuchokera ku nsomba, mtedza, nyemba, kapena soya.
Zakudya Zakudya Zamakono Zakudya Zakudya Zokwanira
Zakudya za mkaka zimatulutsanso mafuta owonjezera omwe amadya, kuphatikizapo:
- Zakuchi
- Mkaka woyera kapena 2 peresenti
- Zikondamoyo
- Ayisi kirimu
Sikuti kungogwiritsira ntchito mkaka kumawonjezera mafuta okhuta, mumadziwanso kuchuluka kwa mkaka kuwonjezera pa zakudya zomwe mumazikonda kapena zakumwa (mwachitsanzo, khofi kapena mafuta otsekemera). Zonsezi zimapanga bwino mwamsanga.
Njira Zathanzi
Pofuna kuchepetsa kuchuluka kwa mafuta okhuta omwe mumadya, sankhani zakudya zamakono zomwe mumazikonda kwambiri, zomwe zimatchedwa "mafuta ochepa", "onetsetsani" kapena "gawo-smim" pamapangidwe awo.
Mafuta ndi Mafuta Ambiri mu Mafuta Okhutira
Ngakhale kufalikira ndi mafuta sizinthu zomwe mungadye nokha, nthawi zambiri zimaphatikizapo zakudya zosiyanasiyana pa nthawi yokonzekera. Zina mwa mafutawa, monga zokhala ndi saladi zokhala ndi saladi ndi mafuta ophika , zimatha kutenga zakudya zowonjezera, zonenepa zamtengo wapatali zomwe zimakhala ndi mafuta ochepa kwambiri kapena nsomba zomwe zimawombera mafuta.
- Lard
- Butter
- Mafuta ena opangidwa ndi zomera (mwachitsanzo, mafuta a kanjedza, mafuta a kanjedza, mafuta a kokonati)
- Zojambula zokhazikitsidwa ndi kirimu
- Mayonesi
Zoonadi, chakudya chokazinga ndi katundu wophika nthawi zambiri amakhala ndi mafuta odzaza kapena mafuta odzaza.
Samalani ndi malemba omwe amakonda "shuga wopanda." Ngakhale izi zikhonza kukhala zathanzi, nthawi zambiri shuga imalowe m'malo mwa mafuta. Mofananamo, zakudya za "mafuta otsika kwambiri" zimakhala ndi mafuta odzaza, njira yonyenga. Pamapeto pake, njira yokhayo yodziwira kuchuluka kwa mafuta okhutira omwe mukudya ndi kuwerenga tsamba la zakudya.
Njira Zathanzi
Sankhani mafuta a masamba monga mafuta a canola, mafuta a maolivi, mafuta a mpendadzuwa, mafuta odzola komanso margarine wofewa m'malo mwa mafuta kapena margarini. Zitsanzo za margarine wofewa zimaphatikizapo zinthu zomwe ziri zamadzi kapena zimapezeka mu kabati koma onani chithandizo cha zofunikira zenizeni kuti zitsimikizire.
Kusintha momwe mumakonzekera zakudya kungathandize kuchepetsa mafuta okhuta. Mwachitsanzo, mukhoza kuphika nkhuku yanu m'malo mwachangu, kapena kuwotcha nsomba m'malo moyitanira.
Pomalizira, kugwiritsa ntchito mitundu yochepetsetsa ya mavalidwe kapena mapiritsi kungathandizenso kutulutsa mafuta ochuluka okhutira mu zakudya zanu.
Mawu Ochokera
Ndikofunika kuti musataye mtima ngati mukusintha momwe mukudyera. Ganizirani za chakudya chonse chokoma chimene mungakonzekere, osati zomwe muyenera kupeĊµa-galasi labwino.
Ndipotu, pali mitundu yambiri ya zakudya zomwe zingakuthandizeni kuti mukwanitse kukonzekera. Tangoganizani, mungathe kukwapula saladi yokoma yodzala ndi mtedza, zipatso, ndi nkhuku yowola panthawi imene imafunika kupanga kapena kuphika pizza.
Kuti mukhale ndi chotukuka, mmalo mopita ku makina ogulitsa kuntchito, phukusi muli zamasamba ndi zipatso zamasamba zokhala ndi zokometsera. Kapena mutengere keke ya mpunga ndi tchizi cha mafuta obiriwira kapena mafuta ochulukirapo.
Pamapeto pake, ndizokhazikika ndikupanga zisankho zabwino. Ngati simukukayikira ngati zakudya zanu zomwe mumakonda zimakhala ndi mafuta odzaza, muyenera kuyang'ana chizindikiro cha zakudya, zomwe zimapezeka kumbuyo kwa phukusi.
> Zotsatira:
> American Heart Association. (2017). Mafuta okhuta.
> Rolfes SR, Whitney E. Kumvetsetsa Chakudya, 13th, 2013
> Siri-Tarino PW, Sun Q, Hu FB, Krauss RM. Mafuta okhuta, mafuta, ndi matenda a mtima. Am J Clin Nutr . 2010 Mar; 91 (3): 502-09.