Ukama huri pakati pezvokudya zvemafuta uye huwandu hwekenza yekoloni hunoramba hwakasimba. Nokufamba kwemazuva , hupenyu hwekudya kwemazuva akawanda hunoita kuti uwedzere njodzi yekenza nedzimwe zvirwere kusanganisira chirwere chemwoyo uye chirwere cheshuga. Zvisinei, pfungwa iyi iripo kuti zvokudya zvakaderera zvakakodzana zvakaenzana nekudyiwa kwekudya. Kana iwe usina kubudirira kuedza kushandura kudya kwako munguva yakapfuura chete kukundikana, funga kurongedza nzira yaunotarisa nayo mafuta.
Mafuta Akanaka Kupikisa Mafuta Akaipa
Mafuta ose akanga asina kusikwa akaenzana. Tora omega 3 fatty acids kubva kune hove, semuenzaniso. Aya mafuta anonzwisiswa kuva nezvibereko mukati memwoyo yenyu yehutachiona, zvakadai sokubatsira zvakadzama triglyceride mazinga uye kuderedza kukura kwe atherosclerotic plaques. Saizvozvowo, zvimwe zvidzidzo zvishoma zvakaratidza kuti mafuta ane utano anogona chaizvoizvo kuva nemadziviriro mukati memukironi yako.
Kuti uwedzere mafuta ako ane utano, funga kuwedzera mavhisi maviri pavhiki yezvokudya ne omega fatty acids yakadai semiti kana hove, saarimoni. Pamapapiro ezvokugoverwa, mamwe emafuta anopa utano akanyorwa sepa polyunsaturated kana mafuta ane mafuta. Iko shoko guru rekutsvaga parairi racho harisi rakasimbiswa .
Mafuta kubva kumiti yezvipfuwo uye kudya zvakagadzirwa ndeyekuedza nekugadzirisa. Vanovanza pasi pemazita akawanda akasiyana, saka kunzwisisa mavara emaoko anogona kutora zvishoma. Aya ndiwo mafuta ayo waunoda kugadzirisa kana kudzivisa:
- Mafuta anogutisa (anowanikwa muzvitsva zvitsvuku uye zvigadzirwa zvemishonga zvakakwana)
- Trans fat fat acids (uye inorondedzerwa se-trans mafuta)
- Partially hydrogenated mafuta (kana kuti zvishoma nemahydrogenated mafuta)
Dzimwe nguva, kubvisa mafuta ane utano kunotora nguva shoma sezvaunodzidza kuverenga mavara uye kujekesa zvinorehwa. Zvisinei, kungobudisa rimwe chete kana kuti mamwe mafuta akaipa zuva nezuva nekuda kwepasi kana kusina mafuta zvingasarudzwa zvinogona kukuita munzira yakarurama yekuvandudza hutano.
Iwe Haufaniri Kutaura Zvokudya Zvaunoda
Kuita sarudzo dzekudya zviri nani hazvirevi kuti iwe unofanirwa kumira zvikafu zvaunonakidzwa kutonhorera muTkey uye kudya kudya kwebland. Zvinoreva kusarudza zvishoma zviri nani pano neapo. Mushure mezvose, njodzi yekenza yekoloni inowedzera nehupenyu hwemazuva ose hwemafuta akawanda, kwete nguva inowanikwa mumhepo.
Kuderedza kuwanda kwemhuka tsvuku iwe unopedza vhiki nevhiki kunogona kubatsira kuderedza mafuta ako akazara. Iwe unogona kudya icho chimbichimbi chaunoda iwe, asi funga nezvekudhura chikamu che-16-ounce uye panzvimbo yekusarudza kwechingwa chiduku. Kana iwe wakagadzirira kutora danho rinopfuurira, funga kusarudza kusvinura kana kuwedzera kwemafuro emombe kunosanganisira sirloin kana roast roast. Iwe unogona kugadzira hamburger ine simba inonaka kubva pasi-sirloin, kusiyana nevhu chuck, iyo inowedzera huwandu hwemafuta akazara.
Ita Kuti Mafuta Aite Mafungiro
Paunenge uchifarira kudya kupi zvako kwaunoda, kuenzanisa kunokosha. Hapana zvinopfuura 30 kubva muzana zvekudya kwako kwezuva nezuva kunofanira kuuya kubva kumafuta - zvichida kunyange zvishoma. IUnited States Dhipatimendi Rezvekurima inorayira zvinotevera kune munhu mukuru kutevera chirongwa che2000 chekudya zuva nezuva:
- Deredza mafuta ako ekudya maasipuni matanhatu pazuva. Izvi zvinosanganisira saladi kupfeka uye kubika mafuta.
- Chengetedza mafuta ako zuva nezuva (cheese, ice cream) kudya 260 makorikoni zvishoma. kuisa izvi nenzira yakajeka, kungotarisa mufriji yangu kunoratidza kuti chimwe chikamu chechechi yakashandurwa chinosvika makirogiramu anopfuura 110.
Kana kuverenga makoriki kana kuenzanisa kudya kwako kunenge kusina-kuisa, edza kufunga nezvemafuta anozara iwe waunodya sechidimbu, kwete iyo huru. Izvi zvichakubatsira kuti uchengetedze mafuta asina kunaka iwe unopedza mumaonero akawanda, uchiri kukuita kuti unakidzwe nekudya iwe unoda.
Sources:
American Heart Association. (nd). Hove uye Omega 3 Fatty Acids.
John Hopkins Medicine. (nd). Nutrition uye Colon Cancer.
Park, H., et al. (2011). Kushandiswa Kwekudya Kwekudya-Kwemafuta Kunowedzera Kuwedzera Kwekukura Kwekukura uye Muchengetedze Mastasisis muBALB / c Mice Inonzi Subcutaneously Injected ne CT26 Colon Cancer Cells. Cancer Research.
Theodoratou, E., et al. (2007). Dietary Fatty Acids uye Colorectal Cancer: A Case-Control Study. American Journal of Epidemiology.
United States Dhipatimendi Rezvekurima. (nd). My Daily Food Plan.