Mafuta ochotsedwa amatengedwa kuti awonongeke, kuchepetsa kuchuluka kwa njala ndi kukhuta thupi ndi zakudya. Chogwiritsira ntchitochi chimaperekedwa kwa amayi apakati ndi amayi omwe akukonzekera kutenga pakati, chifukwa ndi olemera mu folic acid ndi omega-3 fatty acids. Zinthu zimenezi zimakhala ndi zotsatira zabwino pa chikhalidwe chazimayi. Mafuta a mankhwala ochiritsira amaperekedwa ngati mankhwala a migraines, kudzimbidwa, matenda a ziwalo. Mafuta ogwiritsidwa ntchito pochizira matenda a khungu. Koma kodi mafutawa akhoza kutentha mafuta?
Kodi mafuta otsekemera amakhudza bwanji kulemera kwa thupi?
Omega-3 fatty acids ndi mbali ya "masewera olimbitsa mafuta". Asayansi asonyeza kuti ngati sakudya mokwanira, monga zinc ndi vitamini B zingasoweke, kuchepetsa thupi kumachepetsa. Kuonjezera apo, mafutawa ali ndi vuto la "cholesterol" choipa, chomwe chimakhudza kupanga mahomoni ogonana. Chotsatira chake, mafuta amchere amachititsa kuti thupi la munthu likhale lovuta.
Zopindulitsa zonse zimangowululidwa ngati munthu akuphunzitsa, amakhala ndi moyo wokhutira, ndipo amadya moyenera. Tanthauzo la zowonjezera zonse limatsimikiziridwa motere, kuti apange mphamvu yowonongeka mwa munthu. Musanayambe kuthamangira mafuta ku mankhwala, muyenera kuwerengera zakudya zolimbitsa thupi komanso kupanga mapulani olimbitsa thupi.
Kumbukirani kuti Kutentha ndi dzuwa zimapangidwanso omega-3 mafuta acids ndipo zimataya katundu. Choncho, muyenera kulimbana ndi theka la ora musanadye. Komanso, mafuta amachotsa njala pang'ono, ndipo mumadya pang'ono.
Njira yachiwiriyi ndi yotsutsana, chifukwa mafuta mu nyama, mkaka, mazira, kuphatikizapo supuni 3 za mafuta, izi zikhoza kupitirira kudya kwa mafuta tsiku ndi tsiku. Zidzakhala zovuta kukwaniritsa mtengo wa caloric tsiku lililonse, ngati mukuganiza kuti 300 kcal idzabwera monga choncho.
Kulemera kwa mafuta sikuthetsa mavuto ndi maganizo kapena "nkhawa" kudya mopitirira muyeso. Mukawona kuti mukudya, mukakhala mukupsinjika kapena pamene mukumva chisoni, ndiye mukufunikira kuyang'ana njira ina. Chifukwa caloriki wokhudzana ndi mafuta idzawonjezeredwa ku zokometsera zanu "zokoma".
Kutsegula tsiku ndi kwa iwo omwe ali ndi malingaliro oyenera ku zoletsedwa za zakudya, omwe ali ndi thanzi labwino ndi chiwindi. Pa tsiku lino, simukufunika kukonzekera kuphunzitsa mphamvu. N'kosaloledwa kumwa mafuta kwa anthu omwe ali ndi zakudya zochepa zokhudzana ndi matenda a chiwindi.
Kodi mungatani kuti muchepetse thupi ndi mafuta odzola?
Pali maphikidwe angapo ochepetsera thupi ndi mafuta odzola. Nthawi zonse, muyenera kusankha mafuta ozizira, mukhoza kugula mankhwalawa. M'masitolo mulibe zinthu zoyendetsa mafuta ndi kusungirako mafuta, ndipo zikafika patebulo, zimatha kukhala ndi zinthu zina zothandiza.
1 Chinsinsi cha mafuta opangira mafuta olemera
M'pofunika kutenga supuni 1 ya mafuta odzola kwa theka la ola musanadye. Kuphatikizira njirayi, mukhoza kuchepetsa kulemera kwa mailosi 4 pamwezi.
Lamulo lachiwiri la mafuta a fulakesi ya kulemera
Njirayi imaphatikizapo kuchulukitsa mlingo wa mafuta. Tsiku lililonse muyenera kuwonjezera pa gawo lililonse la mafuta ku supuni ya tiyi ya ¼, imene mumamwa katatu patsiku. Momwemonso, mpaka voliyumu yawonjezeka ku supuni imodzi. Kenaka muyenera kumamatira gawoli kwa sabata, ndipo tsiku lililonse musachepetse mlingo wa ¼ wa supuni mpaka mutayikapo supuni yopanda kanthu.
Kutulutsa zakudya ndi mafuta odzola, kaloti ndi Chinese radish
Pa tsiku loyamba la chakudya, 700 magalamu a kaloti, 300 magalamu a daikon (Chinese radish), ndi masamba obiridwa adzafunika. Nthawi ya letesi 2 tbsp. makapu a mafuta odzola, agawani saladi mu ma servings asanu ndipo mutenge tsiku lililonse nthawi zonse.