Kwa zaka zambiri, mawu oti "mafuta" amachititsa kuti anthu azigwirizana kwambiri. Akatswiri osiyanasiyana ankachita mantha kwambiri ndi zimenezi, ndipo anachenjeza kuti kumwa mafuta kungachepetse mtima komanso kuwonjezera chiuno. Pambuyo pake, malingaliro atsopano anawonekera: idyani zakudya zamtundu monga momwe mukufunira, koma panthawi imodzimodziyo pewani mkate ndi ufa.
Lero, akazi amasokonezeka ndi mantha chifukwa cha mafuta omwe amadziponyera okha zakudya zopanda mafuta m'sitolo. Ndiyeno ayi, ayi, ndipo adzaluma cheeseburger.
Mwamwayi kwa ife, asayansi adadziŵa kuti mafuta amtundu wanji ndi othandiza, ndipo amawerengetsera kuchuluka kwake ndi zomwe ayenera kudya nthawi zonse. Ndipo ife, pofuna kukupangitsani kukhala kosavuta kwa inu, tinasintha mfundoyi ndikubweretsa zifukwa zingapo poteteza mafuta.
Mafuta samakupatsani mafuta
Kodi mukuganiza kuti mafuta alionse omwe mumadya amadzakhala ngati mapaundi ochuluka m'chuuno mwanu? Izi siziri zoona. Zakudya zilizonse, kaya mafuta, nthuga kapena mapuloteni, zidzasandutsa mafuta a thupi lanu ngati mutadya kwambiri. Njira yokhayo yopezera mapaundi owonjezera ndiyo kuyang'anira kukula kwa gawo ndi kuchuluka kwa makilogalamu omwe amadya.
Mu galamugalamu imodzi ya mapuloteni, makilogalamu amakhala oposa 2 gramu imodzi ya mafuta. Izi ziyenera kuganiziridwa ndi omwe akuyesera kuchepetsa thupi.
Ndipotu, poonjezera kuchuluka kwa mafuta omwe mumadya, mutha kudzichepetsa nokha. Ofufuza pa yunivesite ya Stanford adapeza kuti anthu omwe anali ndi "zakudya zonenepa" anacheperachepera 2 miyezi iwiri kuposa omwe adatsatira "zakudya zochepa", komabe zodabwitsa izi zingawonekere poyamba. Momwe thupi lanu limagwirira ntchito limasowa nthawi yochulukirapo kukumba zakudya zamtundu, ndipo chifukwa chake mumamva mochedwa ndikudyerera pang'ono, motero mumadya pang'ono.
Mafuta - chitsimikizo cha thanzi
Kuchita mwatsatanetsatane ndi zizolowezi za zakudya, mwachitsanzo, nyama zoyera za mawere a nkhuku popanda khungu ndi saladi zobiriwira popanda kuvala, zingakhale zoopsa kwambiri. Palibe mmodzi wa ife sangathe kukhala wopanda mafuta. Mafuta ndi "airbag" yotetezera athunthu mafupa athu ndi ziwalo zathupi. Pa nthawi yomweyo, imakhala ndi thanzi komanso maonekedwe abwino a tsitsi ndi khungu.
Ndi mafuta omwe amathandiza thupi kutenga mavitamini monga A, D, E, K.
Zakudya zamthupi, zomwe timapeza kudzera mwa mafuta, zimathandiza kulimbitsa mafupa, komanso zimathandiza kupewa matenda osiyanasiyana a mtima. Kafukufuku waposachedwapa wa akatswiri a yunivesite ya Ohio anasonyeza kuti ndi zakudya ziti zomwe zili ndi mafuta: Yesetsani ophunzira omwe adya saladi ndi msuzi wa msuzi (chipatso chochulukitsa mafuta, chomwe chimapangidwa ndi monounsaturated fatty acids), chinalandira vitamini A katatu kuchokera ku tomato komanso katatu kuposa lycopene (chinthu chophatikizana ndi mafuta a masamba chimapangidwa bwino kwambiri) poyerekeza ndi omwe adya saladi ndi msuzi wambiri.
Mafuta "abwino" ndi "oyipa"
Komabe, simusowa kugwiritsa ntchito zofuna za thupi lanu monga mafuta monga chokoleti cha chokoleti, biscuit kapena bacon omwe mumadya. Pali mitundu yosiyanasiyana ya mafuta, ndipo ena a iwo amafunikira zambiri kuposa ena.
Momwe mungasiyanitse, ndi mafuta ati omwe ali othandiza, ndipo ndi owotani?
Mafuta "oipa" ndi mbali ya nyama ndi zakudya zosinthidwa. Mtedza, tchizi, batala, donuts, confectionery. Mafuta "othandiza" amapezeka nsomba ndi masamba. Izi ndi salimoni, azitona, mafuta a soya, mtedza, mbewu.
Kodi mafuta oopsa kwambiri ndi ati? Zimasokoneza mtima, kukulitsa msinkhu wa cholestrol LDL (umatchedwa "zoipa"). Choipa kwambiri, mafutawa amachepetsa kuchuluka kwa "kolera" kadolesitol ya HDL kamene kamathandiza kumatsuka mitsempha ya magazi. Akatswiri a Harvard adapeza kuti mafuta oposa 5% aliwonse omwe amalandira mafuta "oipa", amachititsa kuti chiwopsezo cha matenda a mtima chiwonjezeke ndi 17%. Akatswiri amalangiza: yesani kupeza mafuta anu onse "mafuta" kuchokera ku mafuta abwino. Zakudya zopitirira 10% za "mafuta" ziyenera kubwera ndi mafuta odzaza (nyama, mafuta, mafuta).
"Kuchepetsa" sikuli bwino nthawi zonse
Zowona kuti "zakudya zonenepa" nthawi zambiri zimakhala ndi ma calories ambiri poyerekeza ndi ena ambiri. Koma chilakolako chochepetsera zakudya zowonjezera sizingakhale zovuta ku thanzi lanu. Kafukufuku wasonyeza kuti anthu omwe amalandira pafupifupi 20 peresenti ya chiwerengero cha mafuta ndi mafuta amakhala odwala kwambiri komanso amakhala ndi chiopsezo chachikulu chokhala ndi khansa.
Ndiye ndi ndalama zingati zokwanira? Akatswiri amalangiza kuti pafupifupi 25% mpaka 35% ya chiwerengero cha makilogalamu kuchokera ku chiwerengero chonse cholowa mu thupi ndi mafuta. Kwa mkazi, chizoloŵezi ndi pafupifupi 1500 kcal patsiku. Chotsatira chake, gawo limodzi la magawo "mafuta" akhoza kuwonetsedwa motere: 1/2 kadoko, supuni 1 ya supuni ndi ma biscuits 2.
Simuyenera kutsatira lamulo ili tsiku lililonse. Ndikofunika kuchepetsa kudya kwa mafuta mkati mwa sabata, kudzipatsanso kudya tsiku limodzi, ndikutsatira pang'ono.
Ndikofunika kuwerengera zakudya mu zakudya ndikuyesa kusankha mafuta "othandiza" okha, komanso kuyang'anira kukula kwa gawolo. Popeza ngakhale zakudya zamakono zomwe zimakhudzidwa ndi zikuluzikulu zingakhale zochepa kwambiri.
Mafuta a nsomba ndi othandiza kwambiri
Akatswiri amatcha omega-3 fatty acids a panacea. Kafukufuku amasonyeza kuti mafuta a polyunsaturated (omwe amapezeka mu nsomba, sardines, anchovies, nyama zamtundu, nyama zamtundu wankhono, nyama zamtundu wa nyama zamtundu wa nyama) amathandizira kuti chiwerengero cha mafuta ndi cholesterol chizikhala bwino, kukonzanso ubongo ndi chikopa. Akatswiri ena amakhulupirira kuti angathe kusintha maganizo komanso kuteteza kuvutika maganizo.
Omega-3 ndi yosavuta kwambiri kutengeka ndi ife kusiyana ndi mafuta ena onse. Akadakhala m'thupi, kutupa kumachepa, komwe kungathandize kuti matenda a nyamakazi, matenda a shuga kapena matenda a mtima apite. " Ofufuzawa adanena kuti anthu omwe adayamba kudya mafuta omega-3 fatty acids adachepetsa chiopsezo cha mtima ndi pafupifupi 40%. Madokotala amalimbikitsa kudya i6o mg ya ma acids tsiku ndi tsiku.
Koma osati mitundu yonse ya omega-3 ndi yofunika kwambiri kwa thupi. Mitundu itatu yayikulu: ALA, DHA ndi EPA - ndi zothandiza kwambiri. ALA imapezeka kuchokera ku zomera (mtedza ndi mbewu). EPA ndi DHA, makamaka zothandiza pamtima, zimapezeka m'nyanja, zomwe zimadyetsa nsomba ndi nkhono.
Kuti mupeze zakudya zokwanirazi, idyani nsomba kapena nsomba zina zowonjezera kawiri pa sabata. Kodi simukukonda nsomba? Kenaka mutenge mafuta a nsomba 1 tsiku lililonse.
Malemba "ali achinyengo"
Mawu akuti "Alibe mafuta" akhoza kusocheretsa, ndipo simungadziwe kuti ndi zakudya ziti zomwe zili ndi mafuta. Akatswiri asayansi atafotokoza kuti mafuta ochulukirapo amakhala ovulaza mtima, ambiri opanga chakudya amadzipiritsa maphikidwe awo, ndipo amalemba zinthu: "Alibe mafuta odzola." Zamakono zamakono zamakono zilibe mafuta awa, koma pali angapo omwe ali ndi mafuta odzaza mafuta a mgwalangwa ndi mafuta. Ndikofunika kudziwa, - akatswiri amachenjeza, - osati zonse zomwe mumawerenga pa phukusi, mungathe kukhulupirira: ngakhale mankhwala omwe amalembedwa mwalamulo "opanda mafuta" angakhale ndi ma gramu 0,5 a mafuta oterewa pa kutumikira. Izi zingawoneke ngati zopanda pake, koma, komabe, amayi omwe amadya magalamu 4 a mafuta okha tsiku ndi tsiku amatha kudwala matenda a mtima.