Mafuta anoputika anotorwa kuti awane kurasikirwa, kuderedza kuwedzera kwechido uye kuzodza muviri nemuviri. Ichi chigadzirwa chinorayirwa kuvakadzi vane pamuviri uye avo vakadzi vanotarisira kubata pamuviri, sezvo yakafuma mu folic acid uye omega-3 fatty acids. Izvo zvinhu zvinokonzera zvakanaka kumadzimai ehomoni. Mafuta ari murapa yevarume anorayirwa segadziriro ye migraines, kuvimbiswa, sclerosis. Akashandiswa mafuta ekurapa kwezvirwere zveganda. Asi inogona kuisa mafuta kunopisa mafuta here?
Mafuta anoputika anokanganisa sei kuora muviri?
Omega-3 fatty acids chikamu che "mitambo yemafuta". Masayendisiti akaratidza kuti kana asina kukwana muzvokudya, sokuti zinc uye vitamini B zvingave zvisipo, metabolism inogona kuderera. Mukuwedzera, aya mafuta acids ari kutambura ne "cholesterol yakaipa", iyo inokanganisa kugadzirwa kwehomoni dzepabonde. Somugumisiro, fatty acid ine simba rakaoma pamuviri womunhu.
Zvose zvinobatsira zvinongoratidzwa kana munhu akadzidzisa, anorarama upenyu hunoshingaira, uye anodya rationally. Zvinoreva zvese zvinowedzera zvinopedzerwa pane zvinotevera, kuitira kugadzira simba risina simba mumunhu. Usati watiza uchitevera mafuta kurasiyo, iwe unoda kuverenga kuenzanisa kwema-calorie kudya uye ugoita chirongwa chako chekuita muviri.
Ramba uchitarira kuti kupisa uye chiedza chezuva chinovirisa omega-3 fatty acids uye dzinorasikirwa nezvinhu zvinobatsira. Nokudaro, iwe unofanirwa kumira kwehafu yeawa nguva isati yasvika. Mukuwedzera, mafuta anodzima nzara zvishomanana, uye iwe unodya zvishoma.
Nzira yechipiri inopesana, nokuti mafuta muzvokudya, mazai emiti, mazai, uye mafuraji 3 emafuta, izvi zvinogona kudarika kudya kwemazuva ose. Zvichava zvakaoma kusangana nezuva rega rega caloric, kana iwe uchifunga kuti 300 kcal ichauya saizvozvowo.
Oily kuora kurasika hakugadziri matambudziko nepfungwa kana kuti "kunetseka" kudyisa. Kana ukacherechedza kuti unodya, iwe uri pasi pekutambudzika kana iwe wakasuruvara, iwe unofanirwa kutsvaga imwe kamukira. Nemhaka yekuti caloriic zvakagadzirwa nemafuta zvichawedzerwa pane zvekudya zvako "zvakanaka".
Kununura zuva ndeyevaya vane mafungiro evanoita kumiganhu yezvokudya, avo vane utano hwakanaka uye chiropa. Pazuva rino, haufaniri kuronga simba rekudzidzisa. Zvinorambidzwa kunwa mafuta kune avo vari pakudya kwemafuta mashoma maererano nehosha dzechiropa.
Nzira yekurasikirwa uremu neinseed mafuta
Iko kune mapoka akawanda ekurasikirwa kwemafuta neinseed mafuta. Muzviitiko zvose, unofanirwa kusarudza mafuta anotonhora, iwe unogona kuzvitenga mune pharmacy. Muzvivako ipapo haasi nguva dzose zvekutakura uye kuchengetwa kwemafuta, uye kana inosvika kwauri patafura, inogona kubviswa zvimwe zvezvinhu zvinobatsira.
1 recipe yemafuta efixseed ekurasikirwa
Zvakakosha kutora teaspoon 1 yeinseed mafuta kwehafu yenguva isati yasvika. Kutevedzera iyi kamukira, unogona kuderedza uremu hwako ne 4 kilogiramu pamwedzi.
Chirevo chepiri cheflakisi mbeu yemafuta ekurema
Iyi mapeji inosanganisira kuwedzera kuyerwa kwemafuta. Zuva roga roga unofanira kuwedzera kune chimwe nechikamu chemafuta kusvika kuneiyo yepasition, iyo inonwa katatu pazuva. Saka ita, kusvikira ivhu rakawedzerwa kusvika 1 kipuni. Zvino iwe unoda kubatisisa chikamu ichi kwevhiki, uye zuva rega rega kuderedza kuyerwa ne ΒΌ zvepuni kusvika iwe uchisvika kupu isina chinhu.
Kununura zvokudya neineseed mafuta, karoti uye Chinese radish
Patsika rekutanga rekudya, 700 gramu yemakroti, 300 gm daikon (Chinese radish), uye grated miriwo ichadikanwa. Mwaka lettuce 2 tbsp. mahwendefa emafuta einseed, aparanese saladhi mumashandi mashanu uye uitore iyo zuva nezuva nguva dzose.