Mafuta asina kufanirwa anozivikanwawo se "mafuta akanaka" nokuti anogona kuva nemigumisiro yakanaka pamoyo wako wehutano. Kunyange zvazvo nzira dzavanoshandisa lipids dzisinganyatsozivikanwe, zvidzidzo zvakaratidza kuti mafuta asina tsvina anokwanisa kuderedza yako LDL cholesterol uye kuwedzera yako HDL cholesterol mazinga. Mamwe mafuta anonzi polyunsaturated, akadai se omega-3 fatty acids, anogonawo kubatsira kuderedza mafuta ako.
Kunyangwe kune zvakawanda zvekuwedzera zvinosanganisira mafuta asingatengi, zvakadai sekodhi yemafuta uye mafuta ehove, kuwana mafuta asingatsvaki kubva pane zvekudya kunogonawo kupa dzimwe mishonga inofadza mwoyo mune zvekudya kwako. Ikozvino mazvokudya zvinorayira zvinokurudzira kuti 25 kusvika ku 35% yezuva nezuva caloric kudya inofanira kubva kumafuta, ane mafuta asina kuwanikwa akazara akawanda emafuta anodyiwa mukudya kwako.
Kana iwe uchida kuisa mafuta asina chekuchengetedzeka mukudya kwako, unofanirwa kuve nechokwadi chokuti izvozvi zvekudya zvinotsiva zvimwe zvekudya mune zvekudya zvako izvo zvakakwirira mumafuta akazara-pane kuwedzera kwavari. Kana zvisina kudaro, unogona kuisa pangozi kukuwana kuwedzera uye kuwedzera marwadzo ako.
Zvokudya Zvakapamusoro Mafuta Asati Awanikwa
- Mutsara: Ichi chibereko chinonaka chinokonzerwa nemafuta anonzi monounsaturated. Zvinyorwa zvinogona kuwedzerwa kune marudzi akawanda ezvokudya muhutano hwako - sekupararira pane sandwich yako kana kutengesa pane soro yako yaunoda, saladhi, kana kupinda.
- Miorivhi: Gorosi, dema, Kalamata - miorivhi haisi yakakwirira chete mukanakidza, iyo inowedzerawo mumafuta anonzi monounsaturated. Pasinei nokuti iwe unokamura, dice, kana kuti unoshandisa zvizere, pane mikana yakawanda yekuwedzera maorivhi kukudya kwako kweklesterterol.
- Nutsu: Izvi zvinonaka zvinodya zvakakwirira mumafuta emapolunsaturated uye mafuta ane mafuta. MaWalnuts anowanzokwirira mumafuta e-polyunsaturated kana achienzaniswa nemamwe marimu, asi pistachios, maarmond, uye pecans zvakakwirira mumafuta ane mafuta akawanda. Nutswewo akareba mune zvimwe zvipembenene zvine utano hwakadai, fiber, phytosterols, vitamini, mineral, uye mapuroteni. Nutswewo anonyanya kushandiswa uye anogona kubatanidzwa mukudya kwako nenzira dzakawanda. Rimwe shoma remakona rinogona kuita chikafu chinogutsa, kana kuti chinogona kuwedzerwa muhodhi.
- Fatty hove : Hove inowanzoomeswa uye yakanaka kuisanganisira mukudya kwako kunononoka. Zvisinei, dzimwe hove dzakakwirira mumafuta e-omega-3, rudzi rwe polyunsaturated mafuta acid. Hove dziri mune izvi zvinosanganisira saumoni, mackerel, herring, tuna, uye anchovy. Kana iwe ukasanganisira rudzi urwu rwehove mune zvaunodya, unogona kuzvichengetedza mwoyo-uine hutano kuburikidza nekucheka, kubika, kana kuvhara. Zvisinei, iwe unofanirwa kudzivisa kufuta hove, sezvo izvi zvinogona kuunza makoriki uye zvisina kunaka mafuta ekudya.
- Mamwe mafuta : Mafuta anogona kushandiswa mumucheka, kupfeka uye mukugadzirira zvaunoda sautéed kana kuti zvakabikwa. Kana uri kutevera chirwere chinoderedza-kudya, iwe unogona kushandura bhotela kana margarini nemafuta akakwirira mune mafuta asina kunyorwa. Aya mafuta anosanganisira maorivhi, canola, mishonga, guruva, zviyo nemafuta e soya.
- Mbeu : Kunze kwemaruva, mbeu dzinogonawo kuita zvakanaka kuenda-kunwa zvinenge zvakakwirira mukuzadza fiber, protein, uye unsaturated mafuta. Mbeu dzeSesame dzakakwirira mumafuta anonzi monounsaturated, asi dzungu, sunflower, flax uye mbeu dzechia dzakakwirira mumafuta anonzi polyunsaturated. Mbeu inogona kuiswa mumativi ako, mu granola yako, kana sechikwata chemasadhi ako. Zvisinei, iwe unofanirwa kutarisa kune munyu - sezvo dzimwe mbeu dzingagadzirwa nemunyu wakawanda.
Kunewo zvakawanda zvekudya zvakagadzirirwa zviripo zvinogonawo kuva nemafuta monounsaturated uye polyunsaturated. Kuti uone kana zvokudya zvako zvaunofarira zvakanyanya mumafuta asina mafuta, unofanira kutarisa mabhii ezvokudya pasi pe Total Total Fat .
> Sources:
Rolfes SR, Whitney E. Kunzwisisa Nutrition, 14th, 2015.
Dhipatimendi reUnited Health Health and Human Services neDhipatimendi reMari reUnited States. (2015). Dietary Guidelines for Americans. Yakadzorerwa kubva kune http://health.gov/dietaryguidelines/2015/guidelines/executive-summary/.