Vazhinji masayendisiti, avo vane maonero ehurumende, vanotenda kuti nekushandiswa kwebhokisi, kune dambudziko rakadai sekuunganidza kweklesterol muropa, izvo zvinogona kutungamirira kuzvirwere zvezvirwere zvemwoyo, uye atherosclerosis.
Mumwe chiremba anozivikanwa weEngland anonyoresa kubhadhara zvakakwana kushandiswa kwehututi, anopa kudya kwekubika pa sunflower nemafuta emuorivhi, uye kunyange mukaka unopa zano kurwa chete nemafuta akawandisa.
Asi varimi veBritish vanorwisana nechinangwa chakadai uye vanonyatsofunga kuti mukaka wepanyama une zvakawanda zvakakosha zvemutakiti kune munhu, uye mhando dzose dzedzidziso dzevasayendisiti haisi nguva dzose dzichienderana nehuchokwadi, uye mazhinji mazwi anongotaura chete.
Zvisinei, vazhinji vezvokudya zvinovaka muviri uye vanachiremba, kusiyana nemudzidzisi weBritain, vanowana mafuta kuti ave chikafu chakakosha kumunhu, achipiwa icho chinofanira kushandiswa mumutengo wakakodzera. Kune munhu ane hutano, huwandu hunokosha hwezuva nezuva hwehutori huri 10 g, asi hunobvumirwa kudya kusvika 30 g.
Bhute iri rine maitiro ayo mavitamini A, D, E, PP, uyewo boka B, mafuta acid, mahydrohydrates, mapuroteni, calcium, potasium, iron, magnesium, manganese, mhangura, sodium, phosphorus, zinc.
Nokuda kwehutano uye kunaka kweganda, misumpi nemvere, pamwe chete nemasimba, tinoda vitamini E; nokuda kwehutano hwemukasi memukati uye ganda, kugadzirisa kwemaonero kwakanaka - vitamini A; hutano hwemazino nemapfupa hazvibviri pasina vitamini D. Aya mavithamini ane mafuta-anogadzikana, saka kudya kwemuviri wavo kwakanakisisa kuburikidza nemafuta ezvakabva.
Kuti upedze mafuta nehuwandu hwekubatsira, usapisa kwazvo. Wachiwedzera zvakananga kudika musati wadya, izvi zvichachengetedza minerals yose uye mavitamini. Munguva yerwendo rwekutengesa, sarudza mafuta, ayo akazara mumashizha, uye kwete ganda, sezvo rinodzivirira mafuta kubva kunezuva, zvichichengetedza vitamini A.
Zvisinei, vanhu vazhinji vanotya nekuvapo kwecholesterol muchigadzirwa, uye maererano nevamwe vezvokudya zvekudya ndiko kuonekwa kwezvinyorwa pamadziro emudziyo, saka vanokurudzira kuchinja kune mamwe mafuta panzvimbo. Muchitoro chimwe nechimwe unogona kuwana nhamba yakakura yevashanduri vakadaro, uye nenzira iyo isiri kunyange margarini, inoshandiswa kushandiswa kwemafuta nemafuta emichero, uyewo emulsifiers, flavor enhancers, fillers, flavors.
Kuvana, somuenzaniso, nzvimbo dzakadaro dzinokuvadza, uye mukaka wemafuta chaiwo unofanirwa mukukura uye kubudirira, kuwedzera, zvinonyore nyore nyore. Fatty acids, iri muhututi, inodiwa kuti zvive zvakakosha zvehutachiona, asi usakanganwa kuti mafuta ane simba rekuita basa rezuva nezuva remuviri wedu. Mavhithamini ane mafuta-futi, ayo ari mumiti, haakwanisi kunyudzwa zvakananga pasina mafuta. Vitamini A haisipo mune chimwe chinhu chirimwa zvakasikwa muhotela, asi inotorawo basa rinokosha mubasa rekudzivirirwa kwezvirwere zvemuviri, kuve kwakanaka kwemazai nekuumbwa kwehuta.
Zvinonzwisisika, isu tinotevera chiyero muzvinhu zvose, uye kana iwe ukadya mafuta katatu pazuva muzvikamu zvakakura, kunze kweizvi, uchiwedzera kune zvisikwa, zvipuka uye zvimwe ndiro, izvi zvinogona kukuvadza kuwedzera kwekusharirirwa muropa.
Hapana anozopikisa kuti mafuta akanaka kwazvo, asi kana iwe uchidya mukati memaitiro akaenzana, aya makorikoni achawedzera simba uye simba kumuviri wako. Kusava nemafuta muhuduku kunogona kutungamirira kunonoka mukusimudzirwa kwepfungwa, kuchikoro makore izvi zvinowanzoonekwa nekuderera kwekudzidza nekubudirira.
Nezvirwere zvepamuviri, kushandiswa kwemafuta ekugadziriswa kwete mafuta chete hakuzovi kushandiswa, asi kunogona kukuvadza muviri, nokuti vane mishonga inokanganisa iyo inogona kudzivisa kusagadzikana kwemaitiro, kuwedzera insulin mazinga uye zvinokanganisa utano. Vitamin A, iyo yakazara muhotela, inobatsira kune zvipembenene zvehuturu hwedodenal uye mudumbu, nokuti inokurudzira kuporesa nokukurumidza, asi kune muganhu kune chimiro chekushandisa mafuta kuvanhu vane zvirwere zvakafanana- 20 g pazuva.
Pakupera kwezvose zvataurwa pamusoro apa, tinogona kupfupisa kuti kune zvinhu zvinokosha zvinowanikwa kune vose, zvakadai semichero nemiriwo. Asi kuwedzera kunewo zvimwe zvishoma, uye zvinokosha zvakakosha, izvo vakawanda vanokanganwa kuisa muzvokudya zvavo, vachizvifungisisa zvisina musoro kuti zvinokuvadza - pakati pavo kusanganisira bhotela.
Sezvo mutemo, vaparidzi chete vanonyadzisa vanokuvadza muviri, nokuti vanowedzera zvakasiyana-siyana zvinowedzera zvinokuvadza kuti vawedzere kunaka kwechigadzirwa uye vanochipa ruvara, ndicho chikonzero uhu uye hushandisirwo huwandu hwakawanda. Mumukaka wepanyama pane zvachose hapana zvinokuvadza izvo zvinogona kukuvadza nekuipisa basa remuviri wemukati uye yose yehupenyu hwakazara. Panguva imwecheteyo, mamwe mavhithamini nezvinhu zvinotora basa rinokosha muupenyu hwehupenyu hwehupenyu hunobereka uye hupenyu hunoshanda.
Hazvina kudikanwa kuchinja zvakanyanya mishonga yako yezuva nezuva, kusanganisira chete mukaka mafuta mairi. Kana iwe nguva dzose uine mafuta akaenzana emafuta akaenzana, marimu, hove yakakodzwa, ukamu hwakasviba, hauna chinhu chaunonetseka nazvo, nokuti muviri wako unopa hupenyu hwakasiyana-siyana hwemafuta acids, saka haufaniri kudya zvakasvibiswa nekisiki uye bhotela. Zvisinei, kana kudya kwako kunongova nemafuta emafuta akacheneswa uye margarine, saka iwe unongoda kukurumidza kufunga nezvemaitiro ako! Kushandiswa kwehupenyu hwehupenyu muhupamhi hwakaenzana nehutsika, kwete chete kunobatsira muviri, asi kunofadza vazhinji vedu. Iye zvino iwe unoziva zvinhu zvose nezvehutu, hukuvadza, zvakanaka, tsika uye maonero evasayendisiti vanoremekedzwa nezvechigadzirwa ichi. Tinotarisira kuti bhotela ichave iri patafura yako mune mari inogamuchirwa!