Mazhinji margarines haasi hutano hwakanaka kupfuura hura shure kwezvose
Kana uri kutarisa cholesterol yako uye uchinge wakashandura kubva kubva kuhotela kusvika kumargarine, ungangodaro wakanzwa makuhwa pamusoro payo kunge angave akaipa kupfuura utano hwemwoyo. Chii chinopa? Iwe usati wasimudza maoko ako mukunetseka, hezvino izvo zvinotsvakurudza zvinotaura pamusoro pekupodza kwakapararira kwekudya kwako kwemanheru. Asi kutanga, nhoroondo shomanana pamusoro pegakava-kurwisana-margarine nharo.
Butter Vs. Margarine
Butter, yakareba-kudiwa muAmerica nokuda kwehupfumi hunofadza iyo inowedzera kunenge imwe nhumbi, yakaratidzwa kuti inobatanidzwa nehuwandu hwehutano hwepfungwa hunokonzerwa nemafuta ayo akazara. Ndiyo apo margarini yakagadzirwa sechinotsiva. Yakagadzirwa kubva pamiti yakasimwa yakadai seCanola, michero yemichindwe, uye soybean, margarine yakaitwa seimwe nzira yakanaka inopararira nevanodya noutano nevatsvakurudzi-izvo, kusvikira njodzi dzayo dzabuda. Kunyange zvazvo iri yakaderera mumafuta akazara uye haine chelesterol, margarine yakawanda ine mafuta akawanda ekutengesa, izvo zvinomutsa LDL kana "bad" cholesterol uye pasi peHDL kana "yakanaka" cholesterol.
Trans Fat mu Margarine vs. Saturated Fat mu Butter
Mafuta asina tsvina mumargarine akawanda anotora chirongwa chinonzi hydrogenation, icho chinokonzera kutengesa mafuta . Kutora mafuta kunomutsa LDL kana "yakaipa" cholesterol kunyange kupfuura mafuta akazara anoita. I-trans-fatty acids ndiyo inopa margarini yakasimba zvakasimba pakupisa kwekamuri.
Ita margarine, iyo yakaoma kwazvo, ine mafuta akawanda-uye achiri kutengeswa mazuva ano pasinei nezvatinoziva nezvekukuvadza kwavo.
Migumisiro kubva kuongororo yezviriniki inoratidza kupedza mafuta aya anoitwa nevanhu anobatanidzwa ne 28 muzana yakawedzerwa ngozi yekufa kubva muropa remwoyo uye 34 muzana yakawedzera ngozi yekufa pamwe chete.
Kwete Margarine Ose Akasikwa Akaenzana
Zvigadzirwa zvema margarini zvakanyanya uye zvine mvura zvinowanzova nemafuta mashoma ekutengesa kudarika mafuta akasarudzwa, akaderera mumafuta akazara, uye akakwirira mune mafuta asina kunyorwa. Iwe unogona kazhinji kuziva kuti kutengesa kwemafuta zvakasiyana sei mavara e margarine ane unhu hwakanaka. Izvo zvakanyanyisa pakushambidzika kwemukati zvinowedzera zve-trans-mafuta kune izvo zvinouya mubhati, izvo zvinowanzopfuura. Chero zvisinei, zvisarudzo zvishoma zvinenge zvicine mamwe mafuta. Chengetedza iyo-iyo-kana imwe hydrogenated mafuta inorongwa, zvakanakisisa kudzivisa.
Zvimwe zvitsva zvitsva zvakadai seBenecol uye Smart Balance HeartRight, zvisinei, zvinogadziriswa nemiti sterols, iyo inodzivisa kuvhara kwecholesterol uye inogona kubatsira kuderedza mitero yeLDL. Izvi ndizvo zvisarudzo zvakanaka kana uri kuedza kuderedza LDL yako.
Tarisa mabhii ezvokudya kuti uite chisarudzo chakanaka.
Unofanirwa Kudzokera Kumutumbi, Zvadaro?
Butter inouya mumhando miviri mikuru: tsvimbo uye inopararira. Inonyanya kuumbwa namafuta akazara uye cholesterol. Kana iwe ukatarisa zvinoshandiswa mabhii pamusana weguriti yekiti, imwe yepuniki, iyo yakaenzana nehati yehutu pachibage chako pachigodo, inenge inenge hafu yehuwandu hunotemwa hwemafuta akazara uye cholesterol zuva rega rega.
Pasi pfupi: Zviri nyore kupinda mundima ine njodzi nemafuta, sezvinongove uchiziva kana iwe wakambotsvaira pane imwe ndiro yehupu inopisa yakabuda kunze kwe microwave.
Rimwe puniji yebhotela ine mamirigiramu 30 echolesterol uye 7 gramu emafuta akazara; iyo yakawanda yemari inobvumirwa zuva rega rega 200 milligrams uye 10 milligrams, zvichienderana. Uyezve, nokuti zvose izvi zvemafuta zvakabatanidzwa mukusimudza cholesterol uye pangozi yehosha yemwoyo, batairi inokurudzirwa kushandisa zvishoma chete.
Sezvo boroti inouya kubva mumukaka, kana isiri yakasikwa kana kuti yakanyatsorondedzerwa sekusununguka kwehavha yekukura yehomoni (rGBH), inogona kunge ine rGBH.
Izvi zvinogona kukonzera kukuvadza kumhou uye mutongo ichiri kunze kana kuti zvinokuvadza vanhu kana kwete. Pamusoro pezvo, mafuta kubva kumakumbo anodyarwa uswa ane huwandu mune omega-3 fatty acids, izvo zvinokosha kuti utano hwemwoyo huve, huchiita kuti zvive nehutano hwakanaka kupfuura huwandu hunotengeswa huri kubva pamhuka dzakasimudzirwa. Kana iwe uchida kudya mafuta nguva nenguva, ita zvose zvaunogona kuti uwane hutano hwakanaka.
The Best Options
Izvo zvisarudzo zvepfungwa-noutano zvakanyanya hazvizi mafuta kana margarini, asi mafuta omuorivhi, avocado mafuta, nemimwe yemiriwo-yakawanda inopararira. Muzvingwa zvakabikwa, funga kubvisa maapuloauce, nut butters, kana squash purees yehutu. Dharira chidimbu chako chechingwa mune imwe mafuta emaorivhi. Shandisa mafuta evhacado semafuta ekubika apo iwe uri kudira kana kunya miriwo. Kana iwe uchizoshandisa margarine sechingwa chakapararira, tsvaga shanduro dzakanyorova dzine sterols yemiti uye pasina hydrogenated mafuta. Uye kana iri bhotela, chero bedzi usingakwanisi cholesterol yakakwirira, unogona kuinakidza sekunyadzisa nguva nenguva.
Sources:
Cleveland Clinic: Trans Fats, Mafuta Asina Kugutsanurana Akabatanidza Nezvirwere Zvoutano (2015)
Harvard Healthbeat. Butter vs. Margarine.
> Hebeisen DF1, Hoeflin F, Reusch HP, Junker E, Lauterburg BH. Hebeisen DF1, Hoeflin F, Reusch HP, Junker E, Lauterburg BH. Kuwedzera kwehuwandu hwe omega-3 fatty acids mumukaka uye muplatelet yakawanda plasma yemombe dzakadyarwa uswa. Int J Vitam Mutsipa. 1993; 63 (3): 229-33.