Apo iwe wakatanga kusarudza kutarisa yako cholesterol uye triglyceride mazinga, chimwe chezvinhu zvekutanga zvaungangotanga kuita kana uchitanga kudya kwako kwaiva kutenga kudya kwakanaka. Imwe nzira yaungangodaro wakaita izvi-kunze kwekukwira pamusoro pezvibereko-kwaiva kutarisa zvokudya zvakanyorwa "mafuta-asina". Pashure pezvose, kana ichiti "asina mafuta" pamapatari, izvi zvinofanira kureva kuti chikafu hachina mafuta uye, saka, chikava chikafu chine utano kuisa mukati mekudya-kunyorera kudya, chakanaka?
Kwete chaizvo.
Zvinorehwa Nezvinoreva
Maererano neDaily and Drug Administration (FDA), vatadzi vezvokudya vanogona kutora zvokudya zvavo se "mafuta-asina" kunze kwekuti vane zvishoma pane 0.5 gramu emafuta ose pavanoshandiswa zvakanyorwa pane. "Mafuta ose" anosanganisira mafuta akazara uye mafuta anotengesa . Nokudaro, zvinogoneka kuti Nutritional Facts label inotaura kuti kune ma gramu 0 emazana emafuta, kunyange zvazvo, chaizvoizvo, kune tsananguro yemafuta asina kunaka aripo mune zvokudya. Kunyange zvazvo zvikafu izvi zvakaderera mumafuta kupfuura vamwe vavo vane mafuta akawanda, vanogona kuwedzera kana iwe uchidya zvakawanda zvekudya zvekudya mune imwe chete. Kana chikafu chinorongerwa se100% isina mafuta, haisi chete chinokodzera zvinotarisirwa pamusoro apa, asi inewo zvishoma pane 0.5 gramu yemafuta pamagiramu zana ezvokudya uye isina mafuta akawedzerwa kune chigadzirwa.
Zvimwe Zvipfeko Zvokufunga nezvazvo
Zvisinei, mafuta haasi iye chete chigadziro chaunofanira kufunganya nacho kana uri kutevera chirwere chinoderedza-kudya.
Yakanatswa shuga chimwe chinhu chinowedzera kune zvimwe zvekudya zvinogonawo kukuvadza zvakanyanya mapidhi ako kana iwe uchidya zvakawanda. Kutsvakurudza kwakaratidza kuti kwete chete kungadya zvokudya zvinokurudzira triglyceride levels yako, zvinogonawo kuderedza yako HDL cholesterol. Zvinosuruvarisa, apo vaiti vezvokudya vanoderedza huwandu hwemafuta mune zvekudya zvakasiyana-siyana zvakanyorwa zvisina mafuta, izvi zvinowanzokonzera kuwedzera kwehutu hwakanatswa hwakawedzerwa kune idzi zvekudya kuti varambe vachiravira uye kusagadzikana.
Dzimwe Nzira Dzokuwedzera Mafuta Mafuta
Kana ukasarudza kudya zvakawanda zvekudya kwako kunoda mafuta, izvi zvinogona kushandura kumagiramu akawanda emafuta uye makorikori akaiswa pane kudya kwako. Nokuti chimwe chinhu chakanyorwa se "asina mafuta," hazvirevi kuti iwe unogona kudya zvakawanda sezvaunoda. Kune dzimwe nzira dzakawanda dzokuwedzera zvokudya zvisina mafuta-kudya kune utano hwakanaka kunze kwekubayira pazvibereko, zvakadai se:
- Kubudisa zvokudya zvako zvinokurumidza, microwaveable, zvisina mafuta uye zvokudya zvakagadzirwa nemiriwo mitsva, michero, zviyo zvose, uye maonda maprotestine.
- Kuongorora nemhando dzakasiyana siyana dzezvinonhuwira, panzvimbo yekusarudza iyo yose-chinangwa chekuchengeta nguva inonzi "isina mafuta".
- Panzvimbo pokutora chikwata chekare chisina mafuta, tsvina isina mafuta, tsvaga zvokudya zvakagwinya zvemunwe, zvakadai seganola yakazara-zviyo kana chidimbu chezvibereko. Zvimwe zvekudya, zvakadai seyakiti nembeu, zvine mafuta asina kutaridzika , ayo mafuta ane utano kuisa mumoyo mako-kudya kwakanaka.
Aya mazano achakubvumira kuti uve nezvokudya zvinonaka izvo zvakaderera mumafuta akazara uye shuga muurongwa hwako hwekudya-pasina kupa zvibayiro zvimwe zvinokonzera zvinogona kurasikirwa panguva yekugadzira zvokudya.
Sources:
US Food and Drug Administration. Nhungamiro Yekambani: A Food Labeling Guide (9. Mashoko Okuwedzera A: Tsanangudzo dzeNutrient Content Claims) 2013.
Rolfes SR, Whitney E. Kunzwisisa Nutrition, 13th, 2013.