Zvose Zvaunoda Kuziva
Mafuta, kana lipids, ikirasi yezvokudya izvo zvakanyatsofungisisa mumakore akawanda apfuura. Mhedziso yekare ndeyokuti mafuta ose akaipa kana asina kunaka, asi izvi hazvisi zvechokwadi. Mafuta kubva kumakona akakodzera inokosha chikamu chekudya kwakanaka kwePCOS .
Chii Chirwere Chemafuta Anoita?
Hongu, mafuta-ane zvokudya ane caloric, asi haasimudze insulini .
Uyezve, vanotsigira uye vanonamatira nhengo dzedu dzomukati, tichidzivirira kubva pangozi. Mafuta anewo mutoro wekutarisa kutonhora kwemuviri, kutisimudza kubva kunotonhora. Pakupedzisira, zvakakosha kuti kuve kwakakwana kwevamwe mavhithamini, iyo A, D , E, uye K.
Aina dzeFats
Mafuta anoumbwa nekodhi, hydrogen uye maatomu eokisijeni akabatana pamwe chete mumapurogiramu chaiwo. Iko kusanganiswa kwakasiyana kweatomu idzi dzinoita mutsauko mumhando yemafuta, yakadai yakazara, unsaturated, hydrogenated, nemafuta anotengesa.
Mafuta anogutsa ane huwandu hwakawanda hweatomu ehydrojeni inogona kukodzera mukati memvura inonzi molecule. Izvi zvinowanzova mafuta kubva mumiti yemhuka, kunyange mamwe mafuta akadai semichindwe uye kokonati.
Mafuta asina kufanira haasisina huwandu hwemaatomu ehydrojeni, asi panzvimbo pacho, itai izvo zvinozivikanwa sezvibvumirano zviviri zvinowanikwa mukati me molecule. Chero kabhoni imwe neimwe ine mavara mana anowanikwa kusunganidzwa pamwe chete nedzimwe maatomu, akadai sehydrogen.
Ikoko kunogonawo kuva nehuwandu hwekubatana pakati pematomu maviri aya anotora matanho maviri ekubatanidza nzvimbo. Izvi zvinonzi zvibatanidzwa zviviri. Mafuta akawanda, kunze kwemvura inotonhora yakanyorwa pamusoro apa, haana mafuta akaomeswa.
Mafuta anokonzerwa nemafuta anowanikwa apo hutano hwakapetwa mumafuta asina kutengesa hunovhuniwa kuitira kuti mamwe maatomu ehydrogeni ave akasungwa.
Nokushandura chimiro chemakemikari nenzira iyi, chero hupi hwehutano hwemafuta epakutanga hunorasika. Uyezve, kuwedzera aya hydrogens angashandura zvakasara zvibatanidza zviviri mukati memamokokete mune izvo zvinozivikanwa setiri mafuta. Trans mafuta inokonzerwa nemafuta ayo anowanikwa mumargarine, zvokudya zvakabikwa, nekudya zvakagadzirwa.
Sources yeFats
Mafuta anowanikwa munenge mhando dzose dzezvokudya, kubva kuhutori namafuta kuenda kune zvekudya zvehuta, kudya, uye kudya zvakagadzirwa. Nzira dzekubika dzinogona kuwedzera huwandu hwemafuta pamwe chete. Somuenzaniso, fried chicken cutlet inogona kuva nemafuta akawanda kupfuura yakagadzirirwa, chikamu chakaonda che steak yakabikwa. Zvakakoshawo kuti tifunge nezvemazana ekugovana. Nhamba ye mayonnaise yaunogona kuisa pane sandwich inogona kunge yakawanda kupfuura imwe yepuniki, iyo inoshandiswa pakukura.
Mazuva ano zvirongwa zvekudya zvinobva kuUnited States Dhipatimendi Rezvehutano neHuman Services zvinoratidza kuti mafuta anofanira kunge akarerurirwa kusvika kudarika 30% yekudya kwezuva nezuva, uye mafuta akazara anofanira kunge ari pasi pe10%. Izvi zvinoreva kuti kana iwe uri kutenga 2 000 makorikori pazuva, zvishomanana ipapo 600 makorikori anofanira kunge ari kubva kumafuta, uye kwete zvakare makumi maviri kubva kumafuta akazara.
Nzira Dzokudzorera Kudzo Mafuta
Kune nzira dzakawanda dzakajeka dzokuderedza kudzoka kwemafuta ako.
Sarudza nyama dzakakosha uye udonhe mafuta akawanda. Bvisa ganda kubva kune huku uye kurkey. Nokugadzirisa kuti iwe unogadzira sei kudya, unogona kuchengetedza zvakawanda zveakoriyuta nemafuta. Edza kutengesa, kunyaira kana kubika zvokudya pane kufarira. Shandisa zvigadzirwa zvemakaka zvakaderedzwa kana zvishoma. Zvinonhuwira, miriwo uye juisi inogona kuwedzera kunhuvira kwehove kana kana huku panzvimbo yemafuta kana mafuta.
Pakupedzisira, funga nezvekushumira zvakakura paunoshandisa kupararira, saladhi yokugadzira, uye bhotela. Kunzwisisa zvishoma kunogona kufamba nenzira yekukubatsira iwe kugadzira mapeji matsva anonaka.
Dietary Guidelines for Americans 2015-2020. United States Dhipatimendi Rezve Utano uye Human Services. http://www.health.gov/dietaryguidelines
Yakarongwa na Angela Grassi, MS, RDN, LDN