Mafuta anogutsikana akagamuchira mhinduro yakaipa kwemakore mazhinji munyika yezvokudya. Sangano reNational Cholesterol Education Program (NCEP) neAmerican Heart Association (AHA) rinokurudzira kuti mafuta akazara anofanira kunge ari pasi peanomwe mazana ezana ezuva rako rega caloric kudya. Kunyangwe pane humwe huchapupu huchabuda huri kuratidza kuti hazvisi zvese zvekudya zvine mafuta akazara zvakanyanya kuipa, zvino zvokudya zvinokurudzira zvinokurudzira kuderedza kuwandisa kwemafuta akazara iwe unopedza muhoterteri yako-kuderedza kudya.
Saka, kana uchitsvaka kudya kunosanganisira mukudya kwako, zvokudya zvinonzi "mafuta asina kuwandisa" kana "pasi pasi mafuta akazara" angave achiedza kutenga. Kunyange zvazvo zvose zviri zviviri izvi zvinokonzerwa nehutano zvinoreva kuti izvi zvinodyiwa zvine mazana mashoma emafuta akazara kupfuura avo vanopfuura-mafuta, zvinorevei pamusoro pezvokudya zvako zvinorevei?
Zvokudya neDrug Administration zvine mirayiridzo yevakiki vezvokudya vachishevedza kudya nezvemafuta ane mafuta akawanda. Mitsara iri pasi apa ndiwo mazwi anowanzoitwa pamusoro pezvokudya zvepurasitiki uye zvavari kureva chaizvo maererano nemafuta akazara akazara:
Yakaderedzwa Fat Satated Fat kana Isinganyanyi Kudyiwa Fat
Zvimwe zvipfeko zvezvokudya zvinogona kunge zvine zvinyorwa zvakadai sokuti "kuderedzwa mafuta akazara" kana "mafuta mashoma akazara." Izvi zvinoreva kuti chigadzirwa chezvokudya chinogadzira 25% pasi mafuta akawanda paanoshandiswa pakuenzanisa nechikafu chakafanana chisina zvinyorwa izvozvo.
Uyezve, kana iyo yakanyorwa mubvunzo iri pane kudya kana huru huru, yakadai sezvokudya, zvinogonawo kureva kuti zvokudya zvine 25% zvishoma zvishoma mafuta akawanda pamagiramu 100 zvichienzaniswa nezvokudya zvakafanana.
Low muSat Satated Fat
Izwi rinoreva kuti chinhu chekudya chinenge 1 gramu yemafuta akazara kana zvishoma pamushumiri.
Icho chinorevawo kuti mafuta akazara anowedzera 15% kana kuti pasi kusvika kumazana ega ega ezvokudya. Kana ichitaura nezvokudya, chirevo chokuti "pasi mune mafuta akazara" zvinoreva kuti kune giro 1 chete yemafuta akazara pamagiramu 100 ezvokudya, kana kuti mafuta akazara anoita zvishoma kudarika 10% yemakori acho ose ezvokudya izvozvo.
Saturated Fat-Free
Izwi rokuti "mafuta akazara-asina" anogona kunge ari kutsausa nokuti zvokudya zvinogona kunyorwa sechisina mafuta akazara, asi zvichine zvishoma zvayo.
Chikafu chingave chakanyorwa kuti "mafuta akazara-asingasviki" kana ane zvishoma pane 0.5 g emafuta akazara pahushandi. Kunyangwe kana chikafu chakanyorwa kuti "mafuta akazara-asingasviki", inogona kugovera huwandu hwakawandisa hwemafuta akazara muzvokudya zvako - kunyanya kana chiri chikafu chaunodya maitiro akawanda ezuva.
Kunyangwe kana chikafu chekudya chine rimwe remashoko aya pamapurasitiki ayo, hazvirevi kuti chinhu chekudya hachina zvachose mafuta akazara. Nokudaro, iyo tsika yakanaka yekuongorora zvakanyanya pepa rakapetwa pedyo nemafuta akazara uye kugadzira hukuru kuti uone kuti hausi kupedza mafuta akawanda akazara.
Uyezve, unofanirwa kutarisa ndiro yezvokudya kune zvimwe zvinoshandiswa, zvakadai seaf trans , uye ma carbohydrate, izvo zvinogona kukanganisa cholesterol yako.
Sources:
Zvokudya uye Drug Administration Nhungamiro Yekambani: A Food Labeling Guide: > http://www.fda.gov/food/guidanceregulation/guidancedocumentsregulatoryinformation/labelingnutrition/ucm064911.htm
Rolfes SR, Whitney E. Kunzwisisa Nutrition, 14th, 2015.