Mafuta mu zakudya, kapena Zimene timadya?

Mafuta kuliganizira wapadera ndi kusanthula zotsatira zake pa thupi. Anthu ambiri yekha kudziwa za kungasokoneze cha nkhani iyi, popeza kuti palibe mafuta abwino si udindo. Komabe, mankhwala ndi kugwira nawo ntchito yomanga mahomoni (makamaka kugonana) ndi maselo ambiri, mu mitsempha makamaka. Komabe, ngakhale kuti katundu wofunikira wa mafuta opangidwa ndi chiwindi, ngakhale ngati mudya mbewu zakudya yekha, mavuto ndi kupanda izo, inu simungatero.

Nthawi zambiri pali mavuto ndi muyeso wake. Choncho m'pofunika kudziwa mmene mafuta afika mu thupi lathu, nanga zedi. Nthawi zambiri mafuta mu zakudya chiyambi nyama digiri ina. Kuti kambiranani mankhwala, muyenera kudziikira mlingo tsiku la mafuta m'thupi kwa anthu, ndilo za 200-300 mg. Choncho, anthu osakwana zaka 30, mlingo yafupika 175. mg wa pa 100 ml magazi. Mu thupi la anthu achikulire kuposa zakudya mafuta m'thupi 30 ayenera kuchita zoposa 250-300 mg.

Mfundo ndi kuti mafuta zili mu zinthu zimadalira digiri awo wamafuta, ndi kuchuluka kwa ano zimalimbikitsa mafuta ndi unsaturated. Mwachitsanzo, ngati anyama lili mafuta lalikulu zedi ndipo nthawi yomweyo chiwerengero chachikulu cha zimalimbikitsa (olimba) mafuta, mlingo wa harmfulness wa anthufe kwambiri kuchuluka. M'malo mwake, nsomba muli zambiri mafuta m'thupi, koma zimalimbikitsa mafuta n'chochepa kwambiri. Mosiyana, izo amachita nambala mkulu wa mafuta unsaturated. Choncho, katundu nsomba amaonedwa kukhala njira muyeso ndi chitukuko cha atherosclerosis, imbaenda kudzikundikira mafuta ndi mafunsidwe ake pa Mitsempha.

Tikumbukenso kuti mafuta mu zakudya ndi kuchuluka kwa mafuta zimadalira mmene nyama anadyetsedwa ndi zinthu zomwe iwo inachitika. Kwenikweni, amanena kuti nsomba ndi nkhuku.

Chotero kodi mankhwala muli mafuta zedi zazikulu, ndipo ena mwa iwo ndi owopsa thanzi lathu (potengera mlingo wa mankhwala)? chiwerengero lake lalikulu ali ubongo (kuchokera 800 mpaka 2200 mg), impso (300 780 mg), ndi nkhumba (pazipita - 380 mg - mu tinsalu), ng'ombe chiwindi (kuchokera 260 mpaka 390 mg) ndi chiwindi a ena batala nyama (240 kwa 280), ndi mafuta anasungunuka. Tiyenera kukumbukira kuti mafuta mu mbewu zakudya ndi masamba mafuta mulibe. Koma iwo ali olemera mu sitosterol - masamba mafuta analogue, amene, pa mwake, normalizes kagayidwe mafuta ndi chimbudzi. Koma mu matumbo ndi zinthu chimamanga kwa mafuta m'thupi, kupanga zovuta kuti ndi bwino sungunuka ndi odzipereka mu m'magazi. Ndicho chifukwa Mpofunika chakudya osiyana.

Pali malamulo ochepa kuti Amatithandiza kuteteza matenda mafuta kagayidwe :

1. Kuchepetsa kudya zakudya kuti ali olemera mu mafuta.
2. Kudya mopitirira muyezo, musati asamadye kwambiri.
3. Idyani zakudya zokhala ndi CHIKWANGWANI. CHIKWANGWANI amathandiza anamanga mafuta kapepala kakuti m'mimba.
4. Kuonetsetsa thupi zonse ndi mavitamini, amene kuphwanya nkhani imeneyi ndiponso kumuthandiza adzatulukemo.
5. Care ayenera kumwedwa kupewa kulemera kwambiri phindu. Owonjezera ndi amphamvu sangathe kulemera zimathandiza munthu wonongeka a machitidwe onse.
6. Tiyenera kuchotsa zizolowezi zoipa (mowa, kusuta).

Kumbukirani kuti nsomba, ngakhale lili mafuta zedi okwanira, zimathandiza akuwaza ndi kuchotsa thupi. Komanso izi bwino kutsimikiziridwa tchizi otsika-mafuta, kanyumba tchizi ndi mankhwala mkaka. Ayenera kupeŵa kudya dzira yolks, nyama mafuta, soups mafuta wowawasa kirimu ndi batala. Chofunika - musati zlouptreblyat. Pakhoza kukhala chirichonse, koma pang'ono, kotero kuti mafuta chakudya alowa m'thupi ndipo kotero pa mlingo wokwanira!