Zakudya Zochepa Zosafunika Kuti Musayese Zoipa

Mgwirizano pakati pa zakudya zamtengo wapatali ndi chiŵerengero cha khansara ya colon imakhazikika. M'kupita kwa nthawi , kudya kwa nthawi yaitali kwa zakudya zamtundu wa mafuta kungawonjezere chiopsezo cha khansa ndi matenda ena kuphatikizapo matenda a mtima ndi shuga. Komabe, lingaliro likupezeka kuti chakudya chochepa chochepa chimadya chakudya chochepa. Ngati simunayesetse kusintha zakudya zanu m'mbuyomu koma mukulephera, ganiziraninso momwe mumawonera mafuta.

Mafuta abwino Ndi Mafuta Oipa

Mafuta onse sanalengedwe mofanana. Tengani omega 3 mafuta acids ku nsomba. Mafuta awa amatsimikiziridwa kuti ali ndi ubwino mkati mwa dongosolo lanu la mtima, monga kuthandiza machesi otsika a triglyceride ndi kuchepetsa kukula kwa mapulaneti a atherosclerotic. Mofananamo, kafukufuku wochepa amasonyeza kuti mafuta abwino akhoza kukhala ndi zotetezera mkati mwa colon.

Kuti muwonjezere mafuta anu abwino, ganizirani kuwonjezera mavitamini awiri pa sabata ya zakudya ndi omega mafuta zomwe zimakhala ngati mtedza kapena nsomba, monga nsomba. Pa malemba a chakudya chophimbidwa, mafuta ena abwino amatchulidwa monga mafuta a polyunsaturated kapena monounsaturated. Mawu ofunikira kuti muyang'ane pa chidutswacho sakhala otchulidwa .

Mafuta ochokera ku zinyama ndi zakudya zothandizidwa ndi omwe amayesa ndi kuchepetsa. Amabisa m'mabuku osiyanasiyana, kotero kumvetsetsa zolemba za chakudya kungayambe kuchita pang'ono. Awa ndiwo mafuta omwe mukufuna kuchepetsa kapena kupewa:

• Mafuta okhuta (omwe amapezeka mu zakudya zofiira ndi mankhwala onse a mkaka)
• Trans mafuta acids (omwe amalembedwanso monga mafuta odzola)
• Mafuta ena a hydrogenated (kapena mafuta ochepa a hydrogenated)

Nthawi zina, kudula mafuta wathanzi kumatenga nthawi pang'ono pamene mukuwerenga kuwerenga malemba ndikudziwitsa tanthauzo. Komabe, kungosankha zosankha zamtundu umodzi kapena zina tsiku ndi tsiku zochepa kapena zosapatsa mafuta zingakupangitseni njira yoyenera kuti mukhale ndi thanzi labwino.

Simukuyenera Kudzitengera Zakudya Zimene Mumakonda

Kupanga zakudya zabwino kwambiri sizitanthawuza kuti muyenera kusiya zakudya zomwe mumakonda kuzizira ndikudya zakudya zowonongeka. Zimatanthawuza kupanga zosankha zina zabwino pano ndi apo. Ndipotu, chiopsezo cha khansara yamakono chimakula ndi moyo wamtundu wa moyo wonse , osati nthawi yambiri yomwe imadutsa.

Kuchepetsa kuchuluka kwa nyama zofiira zomwe mumadya mlungu uliwonse kungathandize kuchepa mafuta okhuta. Mungathe kudya nthiti yapamwamba yomwe mukufuna, koma ganizirani kudumpha gawo la 16 ndipo m'malo mwake muzisankha kudula pang'ono. Ngati mwakonzekera kupita patsogolo, ganizirani kusankha khungu kapena zochepetsera zowonjezereka za ng'ombe zomwe zimaphatikizapo bwalo kapena zozinga. Mutha kupanga chigamba chokoma chochokera ku nthaka, mosiyana ndi chuck, yomwe ili ndi mafuta ochuluka kwambiri.

Ikani Mafuta Kukhala Maganizo

Pamene mukusangalala ndi chakudya chomwe mumachikonda, kuchepetsa kuchepetsa n'kofunika. Osapitirira 30 peresenti ya chakudya chanu cha tsiku ndi tsiku chiyenera kuchokera ku mafuta - makamaka ngakhale pang'ono. Dipatimenti ya Ulimi ya United States imalimbikitsa zotsatirazi kwa munthu wamkulu akutsatira ndondomeko ya chakudya cha tsiku ndi tsiku cha calorie 2000:

• Lembani mafuta omwe mumadya ma teaspoons asanu ndi limodzi patsiku. Izi zikuphatikizapo kujambula saladi ndi mafuta ophika.

• Sungani mafuta olimba anu tsiku ndi tsiku (tchizi, ayisikilimu) mudye makilogalamu 260 osachepera. Poyika izi, ndikuyang'ana mu firiji yanga ndikuwonetsa kuti chidutswa chimodzi cha tchizi chokonzedwa chili ndi makilogalamu oposa 110.

Ngati kuwerengera ndalama kapena kuyeretsa zakudya zanu kulibe-yesani, yesani kulingalira za mafuta okhuta omwe mumadya monga chidziwitso, osati kofunika. Izi zidzakuthandizani kusunga mafuta osadya omwe mumadya mwazowona zambiri, pamene mukukondweretsani zakudya zomwe mumakonda.

_Zotsatira:

_{American Heart Association. (nd). Nsomba ndi Omega 3 Zakudya Zamadzi.}

_{John Hopkins Medicine. (nd). Zakudya zabwino ndi khansa ya Colon.}

_{Park, H., et al. (2011). Kugwiritsa Ntchito Zakudya Zapamwamba Zowonjezera Kumakula Kukula Kwambiri Kwambiri Kukula Kwambiri ndi Matenda a Mitsempha M'madera a BALB / C Madzimodzi Omwe Amagwidwa ndi Maselo a Khansa ya CT26 Colon. Kafukufuku wa Khansa.}

_{Theodoratou, E., et al. (2007). Zakudya Zakudya Zakudya Zam'madzi ndi Khwerero Yamtundu: Phunziro la Kulamulira Mlandu. American Journal of Epidemiology.}

_{Dipatimenti ya Ulimi ya United States. (nd). Ndondomeko Yanga Yomwe Amadya.}