Iko kune zvikamu zviviri zvakakosha zvemafuta: mafuta akazara uye asina kutengesa. Mafuta anogutsa anogona kukanganisa zvimwe zvikamu zvehupfumi hwako uye anogona kuwedzera ngozi yako yehutachiona hwehutano - kunyanya kana iwe uchigara uchidya kudya kwakakwana mumafuta akazara. Mafuta asina kushandiswa, kune rumwe rutivi, anogona kuva nemigumisiro yakanaka pamoyo wako wehutano - uye ruzivo rwako rweputi.
Mafuta asina kufanana akasiyana nemafuta akazara mune zvekuti ane hutano huviri pane imwe nzvimbo mumakemikari awo, anoita kuti ave nehupamhi kana achibatana nemamwe asina kutengesa mafuta emakemikoro. Izvi zvinokonzera kuti mafuta aya ave akanyorova pane imwe nzvimbo yekutonhora.
Mafuta akawanda asina tsvina anowanikwa mumarudzi akasiyana-siyana ekubika mafuta uye nezvimwe zvokudya. Aya mafuta ari pamwe chete anonzi "mafuta ane utano" nokuti haaratidzi kuti anokurudzira kugadzirwa kweAristrosclerosis, iyo yakagadzika iyo inogona kuvaka mumariti. Kune marudzi maviri eat unsatedated mafuta: monounsaturated mafuta uye mafuta anowirirana. Kunyange zvazvo zvakasiyana zvishoma uye zvokudya zvavari, zvinosanganisira mapoka maviri emafuta muzvokudya zvako zvinogona kubatsira kuvandudza moyo wako wehutano uye huwandu hwepombi yako.
Monounsaturated Fats
Mafuta aMonounsaturated ane hutano huviri huviri muhutumbi hwavo. Pane huwandu hwezvokudya zvine utano zvine mafuta anochengetedzeka, kusanganisira:
- Zvimwe zvokubika mafuta - zvakadai samafuta omuorivhi, sesame mafuta, uye mafuta e-canola
- Peanut butter
- Mamwe marimu - akadai semaruva nemafuta
- Zvinyorwa
- Miorivhi
- Sesame mbeu
- Zvimwe zvipembenene zvakapararira zvinonzi "high oleic"
Polyunsaturated Fats
Mafuta ePolunsaturated akasiyana nemafuta anowanikwa mukuti ane zvakapetwa kaviri kubatanidzwa mumagariro avo.
Zvokudya zvinowanikwa mumafuta anonzi polyunsaturated zvinosanganisira:
- Mimwe mbeu - yakadai sembeu yezuva uye mbeu dzomupuru
- Zvimwe zvokubika mafuta - kusanganisira mafuta emafuta, safflower mafuta, uye mafuta e soya
- Mamwe marimu - akadai semapine nuts uye walnuts
Rimwe rudzi rwemafuta e-polyunsaturated, mafuta-omega-3, akanyanya kuongororwa maererano nemigumisiro yehutano hwemwoyo uye kukwanisa kwavo kuderedza mapiritsi. Zvidzidzo zvakaratidza kuti mafuta-omega-3 anogona kuderedza marglyceride mazinga uye zvishoma kuwedzera HDL mazinga. Zvokudya zvinotevera zvine rudzi urwu rwemafuta e-polyunsaturated:
- Fatty hove - kusanganisira saumoni, mackerel, herring, uye tuna
- Mimwe mbeu - yakadai sefrikisi mbeu uye mbeu chia
- Walnuts
- Algae
Ndezvipi Mafuta Anofanirwa Kuzvishandisa?
Pasinei nekusiyana kwakasiyana mumakemikari avo, mapoka maviri emafuta asina mafuta akabatanidzwa mukusimudzira utano hwemwoyo kuburikidza nekuvandudza mararamiro ako, zvichibatanidza kuwedzera kuwedzera HDL cholesterol uye kubatsira kuderedza LDL cholesterol uye mazinga e triglyceride. Zvidzidzo zvakaratidza kuti kutora mafuta akazara uye mafuta anotengesa nezvikafu zvinowanikwa mafuta zvakanyanya monounsaturated uye polyunsaturated zvinogona kukubatsira kudzivirira zvirwere zvemoyo. Pane humwe uchapupu huri pamusoro peizvi nemafuta e-polyunsaturated kupfuura mafuta e-monounsaturated.
Nemhaka yeizvi, American Heart Association inokurudzira kuti iwe udzoke zvokudya zvekudya kwako zvine mafuta akazara uye zvishandiswa zvekudya zvine zvokudya zvakakwirira mumafuta e-monounsaturated uye e-polyunsaturated - kusanganisira zvokudya zvakadai semafuta, nuts, mbeu, uye mafuta. Kudya kwemafuta hakufaniri kuve kwepakati pepakati pe25 ne35% yezana yekoriyori yaunodya zuva rimwe nerimwe.
Kunyange zvazvo kudya kwakakwirira mumafuta ekudzivirira uye akazara mafuta ane mwoyo-woutano, haufaniri kuenda kune dzimwe nyika mukuapedza. Iko koriori yakagadzikana ichiri yakakwirira uye inogona kuwedzera makoriki kune kudya kwako kana iwe uchidya zvizhinji zvezvokudya izvi.
Sources:
Chechitatu Gwaro reNational Cholesterol Education Program (NCEP) Gweta reVadzidzisi paKutsvaga, Kuongorora, uye Kurapa kweHome Yakawanda yeCholesterol muVakuru (PDF), July 2004, National Institutes of Health: The National Heart, Lung, uye Blood Institute.
Whitney EN uye SR Rolfes. Kunzwisisa Kudya, 14. Wadsworth Publishing 2015.
American Heart Association: Kuziva Mafuta Ako. Link: http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Know-Your-Fats_UCM_305628_Article.jsp#.V0e9spErKM8.