Apo Inouya Kufuta, Numeri Inotaura Nayo
Kana uchitsvaga mafuta okubika akafanirwa nehotera yakaderera-cholesterol , usafungidzira kuti iyo inotonhora yakawanda yakawanda yemafuta emuorivhi ndiyo yako chete yekusarudza. Kunyange zvazvo mafuta omuorivhi achizivikanwa kuva nemwoyo wakasimba, kune mamwe ayo anobatsira zvakaenzana uye angave akakodzera zvakanyanya kune zvimwe zvokudya kana kugadzirira kudya.
Mafuta Anobatsira
Kutonga kwechigunwe chiri nyore: zvikafu zvakakosha mumafuta e-omega-3 nemafuta anonzi monounsaturated zvinogona kubatsira kuderedza "yakaipa" LDL cholesterol uye kumutsa "yakanaka" HDL cholesterol.
Iwe uchawana zvinhu izvi mu avocado, canola, flaxseed, maorivhi, peanut, sunflower nemafuta emuti.
Mukuwedzera pakuderedza LDL cholesterol, omega-3 nemafuta e-monounsaturated ane antioxidants anobatsira kuderedza kupisa uye kudzivirira kugadzirwa kweArterial plaque .
Zvakakosha kucherechedza kuti mafuta-omega-3 anoonekwa semuviri unokosha, zvinoreva kuti iwe unogona kungozviwana kubva pazvokudya kana kuwedzera kwekudya iwe unodya. Inowanikwa mumhando dzakawanda dzekudya asi inonyanya kukosha muhove uye mune zvehove. Nemhaka yokuti havakwanisi kugadziriswa nemuviri wakafanana nemafuta, unofanirwa kuvatsvaga kuitira kuti uone kuti une zvakawanda zvakakwana mukudya kwako.
Kuenzanisa Zvibatsiro
Mafuta omuorivhi anowanzoonekwa semafuta akawanda kupfuura mamwe ose, kunyanya mhando dzakasiyana-siyana dzisina kunyanya kushandiswa. Zvisinei, pasinei nokuti hauna cholesterol uye mafuta akawanda anowirirana nemafuta anobatsira kuwedzera mazinga eHDL, ane zvigumbuso zvayo.
Mukuru pakati pavo ndeyechepasi-fodya (391 degrees F) akaenzaniswa nemamwe mafuta ane utano. Izvi zvinoreva kuti hazvizoiti kupisa nekukurumidza uye kusiya chirairo chechirwere asi kuputsa zvizhinji zvezvibereko zvayo.
Heino mamwe mairi anobikira anoenzanisa:
- Mafuta emakona, ayowo ariwo echolesterol-akasununguka, angaita seasingafungi asi anoshandiswa kuderedza LDL kazhinji katatu kupfuura mafuta omuorivhi uye unoramba wakaoma pamatambo akareba (440 degrees F). Pamusoro pechiri pasi, inosanganiswa neLDL oxidation iyo inogona kuwedzera kuputika kwechirwere.
- Mafuta e-avovocado, imwe sarudzo yega-cholesterol, ine nzvimbo yakakwirira yefodya (570 degrees F) yemafuta ose ane utano. Kunyange zvazvo inonaka, kunaka kwayo kunogona kunge kusina kukodzera kudya imwe neimwe.
- Kuti uwedzere kunakidza, shandisa mafuta e-canola uyewo echolesterol-isina uye ane svikiro rinoputika (400 degrees F).
Izvi zvinoratidza kuti kushandiswa kwemishonga yemafuta-kushandiswa kwekudzidzira nevamwe uye kupfeka mashizha-kunogona kuderedza zvimwe zvezvinhu zviduku zvisina kunaka.
Mafuta Oiri Kudzivisa
Mafuta anonzi Hydrogenated ndiyo iyo inoshandiswa nokuda kwechinangwa choga chekuwedzera upenyu hwavo hwecheferi. Zvinosuruvarisa, hurongwa hunoita kuti mafuta anokanganisa anokonzera kubatsira kusakadza LDL isina kunaka uye kushaya hutano HDL. Miti yakaderera ndeimwe muenzaniso mukuru.
Sezvinoratidzwa nezita racho, hydrogenation inowedzera maatomu ehydrogen kumakisi emakemikari anoita sarudzo yemafuta. Sezvo uwandu hwehydrogenation hunowedzera, saka, zvakare, inofanirwa kutaridzika uye kutunganidzwa kwemafuta akazara. Mafuta anogutisa ndeaya anosimbisa pane zvakanyanya kutonhorera uye inovandudza kuumbwa kwemafuta kunowanikwa mumidziyo yeropa.
Izvi ndizvo chaizvo izvo zvinoita kuti palm palm uye hydrogenated kokonati mafuta inherently zvisina kunaka. Kunyange zvazvo kucheneswa kwekodonti mafuta kwave kuchikura mukuzivikanwa pamusana pekusava neutari kwayo uye yakareba yakasvuta utsi (450 degrees F), inonyanya kukosha mukukwanisa kwayo kukwidziridza mazinga eLDL.
Kunyange zvazvo mafuta emichindwe angave ari nani zvishoma ne50 muzana mafuta akazara (achienzaniswa nekonokonti yemafuta 85 muzana), inofanirwa kuonekwa seasina-kwete kune avo vane zvokudya zviduku-cholesterol. Iyo inofamba inopinda kune palm palm kernel iyo inotarisa pedyo ne85 muzana.
Shoko Rinobva
Pamusoro pokutenga mafuta chaiwo ekubika mafuta, iva nechokwadi chekutarisa bhokisi rekudya kwezvokudya zvepakiti zvaunotenga. Vagadziri vezvokudya muUnited States vanodiwa nomutemo kuti vanyore muwandu uye chikamu chemafuta anotengesa uye mafuta akazara ari mune zvigadzirwa zvavo.
Mamwe maguta, akadai seNew York neSan Francisco, akatora zvinhu chimwe chimwe chichiwedzera mberi nekudzivisa zvachose kushandiswa kwehydrogenated mafuta nemafuta ekutsvaga mumaresitorendi.
Iwe unogona kuita zvakafanana nekudya kwako pachako. Nepo iwe usingadi kubvisa mafuta ose ezvokudya, unogona kuita sarudzo dzakanaka mumafuta iwe unopedza. Tanga nekuvimbisa kuti vazhinji vanobva kune hutano hwakanaka hunoga-mafuta uye omega-3 mafuta.
Kuti uzvidzivirire mafuta asina kutapudza, rega kushandiswa kwezvokudya zvakabikwa (zvakadai seFrench fries uye fried chicken) uye zvakabikwa (zvakadai se donuts, makeke, makiki, uye mapeji).
> Sources:
> De Souza, R .; Mente, A .; Maroleanu, A. et al. "Kuwedzerwa kwezvakazara uye zvisingatauriki mafuta acids uye njodzi yezvose-zvinokonzera kufa, mwoyo wehutachiona, uye chirwere cheshuga chechirwere cheshuga: chirongwa chekuongorora uye meta-analysis yekuongorora zvidzidzo." BMJ. 2015; 351: h3978. DOI: 10.1136 / bmj.h3978.
> Jones, P. uye Rideout, T. "Lipids, sterols, uye metabolites avo." Ross, A. Caballero, B. Cousins, J. et al, eds. Nhasi Nherera Muhutano Nezvirwere (11th Edition). Baltimore, Maryland: Lippincott Williams & Wilkins; 2014.