Mwa njira, anthu amanyengedwa akamanena kapena kulemba pa malemba
mafuta omwe "alibe cholesterol," chifukwa mafuta a masamba sangakhale ndi cholesterol, si mafuta a nyama!
Ndikofunika kudziwa kuti mankhwalawa ayenera kunyamula phindu lake. Choncho, phindu la mafuta limadalira momwe limalembedwera. Mwachitsanzo, pali mitundu iwiri ya mafuta - yoyeretsedwa ndi yopanda malire. Koma dzifunseni nokha, ndi yani yomwe ingakhale yothandiza kwambiri? Pambuyo pake, kuyeretsa ndi njira, kwenikweni, kuwonongeka kwa zinthu zonse zopindulitsa mu mafuta. Zambiri zimakhala zofunikira kuti phindu likhale lokongola kwa ambiri ogula. Koma ndichifukwa chiyani mafuta oterowo ndi ofunikira, pamene pali njira ina yogulira thanzi labwino ndi lofunikira kwa thupi? Zina ngati zosadulidwa. Mafutawa ali ndi zinthu zothandiza komanso zinthu zonse zofunika kuti chithandizo cha thupi chitetezeke.
Mu mafuta a masamba ali ndi zidulo zamtengo wapatali, zomwe ndi zofunika kwa thupi. Pali mitundu yambiri ya mafuta a masamba. Anagulitsa azitona ndi mpendadzuwa, mandimu ndi sesame, kanjedza ndi chimanga, mafuta a kokonati.
Chofunika kwambiri ndi chopatsa thanzi, ndithudi, ndi mafuta a azitona . Amatengedwa kuchokera ku thupi (50-70%) ndi mafupa (pafupifupi 20%) a chipatso cha mtengo wa azitona - azitona. Dziko ladziko la azitona ndilo kum'mwera kwakumwera kwa nyanja ya Mediterranean, kumene idalima kuyambira kale. Mafuta a azitona ndi mbali yaikulu ya mafuta osatulutsidwa , omwe amathandiza kukhalabe ndi zinthu zofunikira m'thupi. Mafuta oterowo amathandizira kuonetsetsa kuti chiwerengero cha zakudya chimasintha komanso kumapangitsa kuti mimba ikhale yovuta. Ndizosungunulira bwino kwambiri pokonzekera njira zopangira jekeseni zamakono, kukonzekera mahomoni ogonana ndi mafanowo ndi mankhwala ena. M'zaka zaposachedwapa, mafuta a maolivi amagwiritsidwa ntchito popanga zodzoladzola zosiyanasiyana, monga shamposi komanso ngakhale tsitsi.
Mafuta ofunika kwambiri ndi mafuta a mpendadzuwa. Ngakhale kuti mu Russia mungathe kukumana ndi malo akuluakulu ndi chomera ichi ndikuganiza kuti kuyambira pachiyambi pomwe ukuphuka, malo a mpendadzuwa ndi North America.
Mbeu za mpendadzuwa zili ndi mafuta oposa 35%, kuphatikizapo zakudya zambiri (24-27%), mapuloteni (13-20%) ndi zidulo zakuthupi.
Mafutawa ndi otchuka kwambiri pa chithandizo chapakhomo. Mothandizidwa ndi matendawa, matenda ambiri, monga frontitis, mutu, matenda aakulu a m'mimba, mtima, m'matumbo, chiwindi, mapapo, encephalitis, matenda opweteka, matenda aakazi amachiritsidwa. Mafuta a mpendadzuwa osatsimikiziridwa amagwiritsidwa ntchito nthawi zambiri poyeretsa thupi. Mwachitsanzo, mukhoza kuyeretsa magazi a poizoni. Ndi njirayi, mafuta a mpendadzuwa samalowe m'malo. Chinsinsicho ndi chonchi: m'mawa musanadye, supuni imodzi ya mafuta ilowe m'kamwa ngati mphutsi kwa mphindi 15-20, kenako tsukani, yambani pakamwa panu ndi madzi.
Mukamachita izi musanadye chakudya komanso nthawi yogona, zotsatirazi zidzakhala bwino kwambiri. Zimapangidwanso kuti zikhale zosavuta kukonza thupi la poizoni, ngati mutachotsa mbali yaikulu ya m'matumbo ndi enema.
Mafuta ochepa kwambiri, omwe angathe kutenga malo atatu - ndi chimanga, kanjedza, kokonati ndi zina zotero.
Kuchiza kwa mafuta a chimanga kumatsimikiziridwa ndi zotsatira zovuta za zigawo zake. Linoleic acid, yomwe imakhala ya mafuta 48, imakhala ngati vitamini F - imachepetsa kuwonongeka ndi kuchotsedwa kwa lipids kuchokera m'thupi. Phytosterol - imalepheretsa kuyamwa kwa kolesterolini m'magazi a m'mimba komanso vitamini E, yomwe imalepheretsanso kusinthanitsa kwa mapuloteni, amalepheretsa kuwonongeka kwa ma capillaries, kusintha kwa maselo a mitsempha. Mafutawa amaperekedwanso kuti azitha kupewa ndi kuchiza matenda a atherosclerosis.
Mafuta ndi mafuta a kokonati amtengo wapatali m'mayiko otentha, koma sagwiritsidwa ntchito monga mankhwala, m'malo mwa zakudya ndi mafakitale. M'dziko lathu timachokera ku zochokera kunja kwa mafakitale, mwachitsanzo, kupanga margarine, zonunkhira ndi zodzoladzola, sopo ndi sopo, ndi zina zotero, komanso monga zigawo za mafuta onunkhira ndi zowonjezera. Mafuta a kokonati ndi othandizira kukhala ndi thanzi labwino komanso labwinobwino, chifukwa cha kusamalira tsitsi.
Pano pali mafuta ofunika kwambiri, omwe amathandiza kwambiri kupeza ntchito mukakonchini wanu komanso mu kabati ya mankhwala!