Kwemakore, shoko rokuti "mafuta" rakanganisa kushamwaridzana kusina kunaka. Nyanzvi dzakasiyana-siyana dzakatityisa nazvo, dzakanyevera kuti kushandisa mafuta kunoderedza mwoyo uye kuwedzera chiuno. Gare gare, mazano matsva akaoneka: idya kudya kwemafuta zvakanyanya sezvaunoda, asi panguva imwechete usazvingwa chingwa neupfu.
Nhasi, vakadzi vanovhiringidzika uye vanotya nehurukuro yemafuta kuti vanozvikanda pachavo pazvokudya zvisina mafuta muchitorosi. Uyezve kwete, kwete, uye vachave nekurumwa cheeseburger.
Nenzira yekuti isu, masayendisiti akafunga kuti mafuta emhando ipi anobatsira, uye akaverengwa muhuwandu hwei uye nguva ipi zvayo inofanira kudyiwa. Uye isu, kuti tiite kuti zvive nyore kwauri, takashandura ruzivo urwu uye takaunza nharo dzakasiyana-siyana mukudzivirira mafuta.
Mafuta haakuiti mafuta
Iwe unofunga kuti mafuta chero ipi zvayo muzvokudya zvaunodya achakurumidza kuiswa sepaundi mapaundi muhudyu mako here? Izvi hazvisi zvechokwadi. Chero chipi nechipi chikafu, kana chiri mafuta, kakinhydrate kana mapuroteni, ichashandurwa kuva mafuta emuviri wako kana uchidya zvakanyanya. Nzira chete yekudzivisa mapaundi akawedzerwa ndeyekutonga ukuru hwechikamu uye chiyero chemakori anopedzwa.
Mu 1 gramu yemapuroteni, makoriyori ane 2 kanopfuura pane rimwe gramu yemafuta. Izvi zvinofanira kufungwa nezvazvo nevaya vari kuedza kuderedza uremu.
Ichokwadi, nokuwedzera huwandu hwehuwandu hwaunodya, unogona kuzvibatsira iwe uremerwe uremu. Vatsvakurudzi veStanford University vakawana kuti vanhu vakanga vari "kudya kwakakodzwa" vakarasikirwa kaviri kuwedzera kwemaviri mumwedzi miviri kune avo vakatevera "kudya kwemafuta pasi", zvisinei izvi zvinoshamisa zvingaratidzika pakutanga. Dambudziko rako rekudya rinoda nguva yakawanda yekudya zvokudya zvemafuta, uye semugumisiro, unonzwa nguva refu uye udya zvishoma uye, semugumisiro, udye zvishoma.
Fati - chivimbiso chehutano
Kunyatsoteerera mitemo yezvokudya, somuenzaniso, chichena chikafu chinoshandiswa chezvipfuva zvekuku pasina ganda uye gorosi saladhi pasina kupfeka, zvinogona kunge zvine ngozi. Hapana mumwe wedu anogona chaizvo kurarama pasina mafuta. Fati inodzivirira "airbag" yepasi rese mapfupa emapfupa uye nhengo dzomukati. Panguva imwe chete, inochengetedza hutano uye kuonekwa kwakanaka kwebvudzi uye ganda.
Ndiwo mafuta anobatsira muviri kutora mavitamini akaita saA, D, E, K.
Nutrients, iyo yatinowana kuburikidza nemafuta, anobatsira kusimbisa mapfupa, uyewo kubatsira kubvisa zvirwere zvemwoyo zvakasiyana. Kuongorora kwechangobva kuitwa neUniversity of Ohio nyanzvi kwakaratidza kuti ndezvipi zvokudya zvine mafuta: edzai vatori vechikoro vaidya saladi neavocado sauce (michero yakazara mumafuta yemiriwo, inosanganisira monounsaturated fatty acids), yakagamuchirwa katatu mavitamini A kubva kumatamatisi uye 4 kanopfuura lycopene (iyo inosanganiswa nemafuta yemiriwo inogadzirwa zvakanyanya zviri nani) zvichienzaniswa nevaya vaidya saladi nemuchero weputi.
Mafuta "akanaka" uye "akaipa"
Zvisinei, haufaniri kushandisa zvido zvemuviri wako zvemafuta sechikonzero chese chokoreti, bhisiki kana bhakoni iwe waunodya. Kune marudzi akasiyana emafuta, uye vamwe vavo vanoda iwe kupfuura zvakawanda.
Nzira yekusiyanisa sei, mafuta api anobatsira, uye ndeapi anokuvadza?
Mafuta "akaipa" chikamu chemhuka uye zvigadzirwa zvakagadzirwa. Iyi steak, cheese, mafuta, donuts, confectionery. "Inobatsira" mafuta anowanikwa muhove nemiti yemichero. Iyi isaroni, maorivhi, mafuta e soybean, nuts, mbeu.
Chii chinotyisa "mafuta" mafuta? Zvinokuvadza mwoyo, kukwidza uwandu hwesarterial cholestrol LDL (inonzi "yakaipa"). Kunyanya kuipa, mafuta aya anoderedza muwandu we "zvakanaka" HDL cholesterol inobatsira kuchenesa midzi yeropa. Vashandi veHarvard vakawana kuti mamwe mazana mashanu ezana emakoriyoni anowanikwa nemafuta "akaipa", vakadzi vanokura mukana wechirwere chepfungwa ne17%. Nyanzvi dzinopa zano: edza kuwana "mafuta" ako egafura kubva kumafuta "akanaka". Hazvirevi 10% zve "mafuta" makorikori anofanira kuuya nemafuta akazara (nyama, mafuta, mafuta).
"Kuderedza" haisi nguva dzose zviri nani
Ichokwadi kuti "kudya kwemafuta" kazhinji kunowedzera mamwe makoriki akaenzana nevamwe vakawanda. Asi chido chokuderedza makoriki kusvika zvishoma zvingave zvisingatadzi kuhutano hwako. Dzidzo dzakaratidza kuti vanhu vanogamuchira vanenge 20% yehuwandu hwemaoriyori pamwe nemafuta vanowanzove nekurwadziwa kwemoyo uye njodzi yakakura yekudzidzira kenza.
Saka ingani makoriyori akakwana? Nyanzvi dzinokurudzira kuti nezve 25% kusvika ku 35% yehuwandu huwandu hweakoriyumu kubva muwandu wese wakapinda mumuviri nemafuta. Kune mukadzi, zvinowanzoita anenge 1500 kcal pazuva. Nekudaro, chikamu chezuva nezuva che "fatty" makorikori chinogona kusimudzirwa sezvinotevera: 1/2 kadhikodhi, 1 kikapu peanut butter uye 2 mabhisikiti.
Iwe haufaniri kutevera mutemo uyu zuva rimwe nerimwe. Zvakakosha kudzora mafuta kudya muchiyero mukati mevhiki, uchibvumira kudya zvishoma muzuva rimwe, uye zvinotevera zvishoma.
Zvakakosha kuverenga makoriro muzvokudya uye edza kusarudza mafuta "anobatsira" chete, asiwo kuongorora hukuru hwechikamu. Sezvo kunyange izvo zvikafu zvinodyiwa zvakawanda zvinowanikwa muzvikuru zvinogona nyore kuwedzera kudarika.
Mafuta ehove ndiyo inonyanya kukosha
Nyanzvi dzinodana omega-3 fatty acids a panacea. Zvidzidzo zvinoratidza kuti mafuta anonzi polyunsaturated (anowanikwa mune salmon, sardines, anchovies, flounder, flaxseed, walnuts uye tsvuku tsvuku yemakwenzi ake) anobatsira pakugadziriswa kwezvinokonzera uye cholesterol, kuvandudza uropi hunoita uye ganda. Dzimwe nyanzvi dzinofunga kuti dzinogona kunyatsovandudza mafungiro uye dzidzivirire pakunetseka.
Omega-3 inonyanya kukoshesa isu kupfuura mamwe mafuta. Kamwe pavanenge vari mumuviri, kupisa kunopera, izvo zvinogona kubatsira pakuvandudzwa kweArthritis, chirwere cheshuga kana chirwere chemwoyo. " Vatsvakurudzi vakagumisa kuti vanhu vakawedzera kudya kwe omega-3 fatty acids vakaderedza dambudziko rekurwadziwa kwepamuviri inenge 40%. Vanachiremba vanokurudzira kudya imwe i6o mg yeava acid pazuva.
Asi kwete mhando dzose dze omega-3 dzakakosha zvakafanana kumutumbi. Iyo mitatu mikuru mikuru: ALA, DHA neEPA - inobatsira zvikuru. ALA inowanikwa pamiti yemichero (nuts uye mbeu). EPA uye DHA, kunyanya inobatsira mwoyo, inowanikwa mumagungwa egungwa, iyo inofudza hove uye shellfish.
Kuti uwane zvakakwana zvezvibereko izvi, idya salmon kana imwe hove yakawanda kanenge kaviri pavhiki. Iwe haudi hove here? Zvadaro tora 1 capsule yamafuta ehove zuva rimwe nerimwe.
Mavara "anonyengera"
Mutsara unoti "Hauna mafuta" anogona kunge ari kutsausa, uye iwe unogona kusamboziva kuti ndezvipi zvokudya zvine mafuta muchokwadi. Mushure mekunge masayendisiti akatsanangura kuti kutengesa kwemafuta kunokanganisa sei mwoyo, varimi vakawanda vezvokudya vanyoresa mapeji avo, uye mabhii akanyorwa: "hauna mafuta." Zvinhu zvakawanda zvemazuva ano zvakasikwa zvakasununguka hazvina mafuta aya, asi pane zvishoma zvacho izvo zvinotakurwa nemafuta asina kuwandisa akazara mafuta emugichi uye mafuta. Zvakakosha kuziva, - nyanzvi dzinonyevera, - kwete zvinhu zvose zvaunenge uchiverenga papepa, iwe unogona kutenda: kunyange izvo zvakagadzirwa zvakanyorwa pamutemo "zvisina kutengesa mafuta" zvinogona kuva ne-0,5 gramu emafuta akadaro pane kushumira. Izvi zvingaita sezvisingabatsiri, asi, zvisinei, vakadzi vanodya 4 magamu mana emafuta zuva nezuva vanonyanya kufanana nechirwere chemwoyo.