Dheta Mafuta Anogara Aine Utano Here?
Ndeapi mafuta? Kufanana neprotheni nema-carbohydrate, mafuta ane macronutrient-chimwe chinhu icho muviri wako unoda zuva rega rega, uye muhuwandu huwandu kupfuura micronutrients (yakafanana nemavitamini). Zvatinodana kuti "mafuta" kana "mafuta ezvokudya" zvinosanganiswa zvakakwana uye zvisingatengwi mafuta acids, uye dzimwe nguva vanowana rap yakaipa. Vose vakabatanidzwa pamwe chete uye vanopomerwa kuti ndivo vanobva mapaundi asingadiwi.
Chokwadi, mafuta akawanda (kana kuti akawanda emafuta asina kunaka) haana kunaka kwauri. Zvisinei, mafuta anokosha kumitumbi yedu uye hutano hwedu! Fatty acids inonyatsotsanangurira hutano hwevana vaduku (ndiyo chikonzero nei chifuva chakazara navo). Mafuta muzvokudya zvedu anobatsirawo neropa rekuvhara uye kuraira kuputika. Mafuta anochengetedza ganda redu nemvere dzoutano. Vanobatsira muviri kuti uwane mavhitamini uye ugovaendesa kuburikidza neropa.
Mumakore avo maviri ekutanga, vana vanoda kudya kune 50% mafuta (hongu, chaizvo). Kubva pamakore maviri kusvika ku4, vana vanoda 30% kusvika 35% yevamoriki avo vanobva kumafuta. Kune vana 4 uye kumusoro, nhamba iyoyo ndeye 25% kusvika 35%.
Saka mafuta api anofanira kufudza mhuri yako?
Mhando dzeDhiyabhorosi Fats
Mafuta anogutsa anowanikwa mumiti yemhuka, yakadai semukaka wose uye nyama. Izvo zvinowanikwawo mune zvimwe zvigadzirwa zvemiti, zvakadai sekodonti nemafuta emichindwe. Mhando idzi dzemafuta dzinofanira kuva chikamu chiduku chekudya kwemhuri yako.
Kudya zvokudya zvakawanda kwazvo zvine mafuta akawanda akazara kunogona kutungamirira kumazinga akareba eLDL cholesterol, dzimwe nguva inonzi "yakaipa" cholesterol.
Mafuta asina kushandiswa, akadai sehove uye mafuta akawanda emiriwo, ane hutano hwakanaka hwemafuta asi ane huwandu hwemakori. Inogona kugoverwa mumafuta e-polyunsaturated nemafuta anonzi monounsaturated.
Uye zvose zviri zviviri zvinogona kuderedza LDL cholesterol. Mafuta ePolunsaturated anokosha maune omega-3 fatty acids, Unogona kuawana mune mamwe marudzi ehove, makungu, mafuta, mbeu, uye magima mashizha mashizha.
Trans mafuta kana trans fatty acids fomu kana mashizha emafuta akaoma (kana asinganetsi zvakakwana, mafuta anonzi chikamu hydrogenated ). Izvi zvinogonawo kukwidza "zvakaipa" cholesterol uye kudzikisa "zvakanaka" cholesterol. Zvokudya zveTrans zvinoshandiswa kugadzira zvokudya zvakabikwa uye zvakagadzirwa, margarine, uye zvebhizimisi zvakabikwa. Chengeta mavara emahydrogenated kana kuti haasi hydrogenated mafuta, uye uzvidzivirire.
IUnited States Food uye Drug Administration yakanyevera pamusoro pekudya mafuta anotengesa, uye vazhinji vanogadzira zvokudya uye zvipfeko zvekudya zvakakurumidza vakapindura kuburikidza nekudzibvisa kana kuidzikisa kunze. Uye mazita ekudya zvinovaka muviri anoratidza zvakajeka kana chigadzirwa chinemafuta ekutsvaga (chero bedzi iwo asingakwanisi kusvika kune 0,5 gramu paukuru hwekushandira). Saka ramba uchitarisa mavara aya usati watenga.
Ndezvipi Mafuta paZviyo Zvokudya?
Apo mabhii ezvokudya anoti zvokudya hazvina mafuta-zvisina mafuta, zvakaderera-mafuta, kana kuti zvakaderedzwa mafuta, zvinorevei? Heino mimwe mitemo muUS:
- Mafuta asingasviki zvinoreva kuti haasviki 0.5 gramu emafuta pakushanda.
- Low-fat means zvinodarika zviyero zvitatu zvemafuta kuburikidza nekushandira.
- Kuderedza-mafuta kunoreva chinhu chiri 25% zvishoma mafuta pane kushumira kupfuura iyo nguva dzose.
- Chiedza kana lite chinoreva chinhu chiri ne50% asiri mafuta kuburikidza nekushanda nguva dzose.
Izvozvo zviviri zvekupedzisira zvirevo zvisinganzwisisiki, izvo zvinoreva kuti vangave vachiri nehuwandu hwakanaka hwemafuta. Uye zvinowanzova neshuga yakawedzerwa kuti igadzirire mafuta asina kukwana.
Kakawanda, maitiro akanaka emafuta muzvokudya zvemhuri yako anosanganisira:
- Pheka nemafuta monounsaturated, semuorivhi uye canola.
- Sarudza michina yakakodzwa yemafuta (yevana 2 uye kumusoro).
- Panzvimbo yekutsvaira zvokudya, sarudza grilling, kubika, kana kunya.
- Chiremera kushanyira kumaresitorendi okutsanya (apo zvokudya zvako zvinogona kushandiswa nehuwandu hwemafuta emotokari, kwete kureva sodium).
> Kwakabva:
> US Food and Drug Administration: Zvitsva uye Kuvandudza Nutrition Facts Label. January 2017.
> US Food and Drug Administration: Kutungamirirwa Kwekambani: A Food Labeling Guide, Appendix A. August 2015.