Zakudya zamafuta: Table

Ndi nthawi kuthetsa nkhani ya mankhwala ndi otsika zili mafuta, ntchito zomwe m'kupita kwa zakudya ankaona zimene zingakuthandizeni kuonda, matenda a mtima ndi matenda ena okhalitsa. chakuti "msampha" nthawi zambiri zobisika pansi mawu "mafuta wopanda mankhwala," mmene amakambirana ndi kapangidwe ndi kulipidwa chifukwa kuwonjezera kuchuluka kwa mchere, shuga kapena mbewu woyengeka. Zotsatira "kuposa" zoyembezereka - mowa dziko la mankhwala otsika-mafuta zabweretsera kuwonjezeka mu kulemera pafupifupi munthu.

Low-kalori chakudya - ndi wabwino kapena woipa?

N'chifukwa chiyani muyenera kusiya mankhwala ndi kuchuluka otsika kwambiri thupi mafuta? anthu ambiri akhala anakhalabe chakudya chifukwa amaganiza otsika-mafuta mbale ndi zoipa ndi zonse zofunikila. mfundo ndi yakuti mafuta kubweza chimbudzi, zakudya zambiri, anamanga pa zakudya otsika-mafuta kuchititsa munthu nkhondo njala tsiku lonse.

Zakudya mafuta imathandiza kwambiri mu Polankhula - aliyense gram wa lili zopatsa mphamvu 9. calorie ili labwino pa nthawi imene chakudya zimasowa, n'kofunika kwambiri kwa anthu amene sangathe kuyamwa yambiri chakudya.

mafuta ndi chiyani?

Mafuta - ichi ndi mphamvu yathu malo. thupi angathe kusunga okha pang'ono shuga monga glycogen kwa mphamvu, choncho n'kofunika pamaso pa adipose minofu angathe kubala kuchuluka kwake malire. Chiyambi cha ndondomekoyi akulimba kale kutali, pamene chakudya chinali kusowa, kotero kupanga ake anakhala kwambiri mphamvu. Lero, vutoli kulibe, koma tiyenera kupitiriza kudya zakudya zokhala ndi mafuta, mwachisawawa ndi anthu ambiri. Anasonkhanitsa, chifukwa mphamvu zawo ntchito tsopano akagona ndi pa zolimbitsa thupi.

M'munsimu muli zakudya wotchuka kwambiri wolemera mu mafuta (mndandanda zikuphatikizapo mafuta pa 100 g):

1. Palm mafuta - 93,7 ga
2. Desiccated kokonati - 57,2 ga
3. Batala - 51,4 ga
4. Ng'ombe - 52,3 ga
5. Chocolate - 32,4 ga
6. Sardines mafuta - 29,9 ga
7. Zolimba tchizi - 24,6 ga

Mitundu zidulo mafuta ndi chifukwa iwo akufunika

Pali mitundu iwiri ya zidulo mafuta: linoleic ndi alpha-linoleic. Mafuta zidulo - zigawo zikuluzikulu zofunika za nembanemba khungu, iwo anatembenukira kwa amazilamulira mankhwala zokhudza clotting magazi, kukulitsa Mitsempha, etc. Kusowa kwa iwo ana amakhala ndi kukula pang'onopang'ono, utachepa ntchito m'thupi, zidzolo ... Nthawi zina kumayambitsa mavuto ndi mavuto masomphenya ndi mitsempha.

Chitukuko yake ndi mapuloteni chofunika. Popanda chitetezo cha m'thupi sangathe bwino kuteteza thupi ku tizilombo tina. Choncho, n'kofunika kudya zakudya zokhala ndi mafuta ndi mapuloteni.

Kodi zimalimbikitsa mafuta matenda a mtima?

Kugwiritsa kumwa kwambiri ano zimalimbikitsa mafuta zidulo ndi zinadzala ndi kuwonjezeka mlingo wa LDL (otsika kachulukidwe lipoprotein), potero kukula zili mafuta m'thupi ndipo kumachepetsa kudziwa insulin. zakudya zokhala ndi mapulotini, mafuta, chakudya amachepetsa chiopsezo inatsekeratu matenda a mtima, sitiroko, matenda oopsa, shuga ndi kunenepa. Zambiri CHIKWANGWANI amateteza khansa ya m'matumbo, n'zofunika kwa kupewa zotupa. Komanso, ulusi ndi chakudya cha yachibadwa mabakiteriya (wathanzi) kuti zimapezeka intestine ndi kupereka machulukitsidwe zakudya. ulusi ali nyemba, chimanga ndi nyemba.

Mapuloteni kulemera zakudya, mafuta, chakudya koyenera kuti uziyenda zachilendo zedi mwachilungamo lalikulu. Akatswiri a zakudya amati Kuchepetsa kumwa zimalimbikitsa mafuta zidulo 10% ya zili okwana caloric (magalamu 18 kwa iwo mu tsiku zimatenga 1600 kcal). Makrorasprostraneniya kololeka osiyanasiyana kwa chakudya ndi 45-65%. Mwachitsanzo, ngati kudya zopatsa mphamvu 1600 patsiku, wololera zimam'patsa wambiri ranges ku magalamu 180 ndi 260.

Pewani "mafuta zoipa"

Mwazindikira momwe pitsa ndi phwetekere msuzi, tchizi ndi nyama ikamauma pambuyo yozizira? Kuuma ndi kafungo zosakaniza mkulu ano zimalimbikitsa mafuta amene musaumitse ngakhale firiji. Mkaka mafuta, mafuta otentha (kokonati, kanjedza), zomwe zili mbali ya pafupifupi kirimu ayezi, komanso kwakukulukulu muli ano zimalimbikitsa mafuta. The mankhwala wotchuka kwambiri pakati pa achinyamata, zomwe chimakhala chogwidwa ndi zimalimbikitsa mafuta pitsa ndi ndiwo zochuluka mchere, pamene nyama yophika ndi gwero la mapuloteni.

Monga chakudya, mapuloteni ndi macronutrients zofunika. Woyera woyera mano - ndiye kuti munthu amadya zakudya zokhala ndi mafuta ndi mapuloteni. Mapuloteni amapereka kaphatikizidwe wa kolajeni, komwe n'kofunika kwambiri kwa kapangidwe ka mafupa, mano ndi khungu.

The kusintha kwa ano zimalimbikitsa mafuta ndi unsaturated. Kodi pali phindu la za umoyo?

The ntchito kuchepetsa zakudya za mafuta zimalimbikitsa amadalira zifukwa zambiri, mu Vol. H. Ndipo pa zakudya zimenezi kuti m'malo. M'MALO pa pretzels defatted ndi candies chewy zingaoneke namuyesa, koma poyamba ndi njira yolakwika, kuyambira zakudya mkulu chakudya kwambiri woyengeka amakonda kuwonjezera milingo triglyceride ndi kuchepetsedwa HDL (mkulu osalimba liproteinov), kuchulukitsidwa kwa mafuta m'thupi misinkhu, amene ndi choyambilira matenda a mtima.

Njira yabwino ndiyo m'malo zakudya zokhala ndi mafuta salimbikitsa zimalimbikitsa mu zakudya olemera mafuta abwino. Sandwich ndi nyama yankhumba adzabweretsa phindu kwambiri kwa thupi kuposa kagawo wa pitsa, ndi m'malo a chidutswa cha tchizi kapena nyama yankhumba peyala chinthu china aluntha kwa kadyedwe. Ngati inu mumadya ndi yambiri ya zopatsa mphamvu patsiku, mukhoza kupita ndi ntchito mkaka lonse mu malonda ndi kuchepetsedwa zili mafuta.

Zimalimbikitsa mafuta zimapezeka mwachibadwa mu zakudya zambiri. Ambiri mwa iwo anapeza makamaka zakudya chiyambi nyama. Tiyang'ane zakudya zokhala ndi mafuta (mndandanda amaperekedwa m'munsimu). Ali:

- mafuta ng'ombe;

- nkhosa;

- nkhumba;

- khungu nkhuku;

- ng'ombe tallow;

- nyama yankhumba ndi zonona;

- mafuta;

- tchizi ndi zina mkaka anapangidwa kuchokera mkaka lonse.

Patsogolo thanzi la mafuta zoipa zosatheka

Opanga mankhwala, kuwonjezera zimalimbikitsa, ntchito mafuta trans, ndiwo ndondomeko hydrogenation ndipo kawirikawiri ntchito kuonjezera alumali moyo zakudya kukonzedwa, monga crackers, tchipisi kapena makeke.

Analimbikitsa madyedwe a - osapitirira 1% ya zopatsa mphamvu okwana (osakwana 2 gm ngati inu zimawononga zopatsa mphamvu 1,600 patsiku). Ngati inu kulabadira zimene zakudya zamafuta, n'zotheka kudziwa kuda mafuta trans powerenga mndandanda wa zosakaniza pa zolemba za malonda: ". Hydrogenated" zinthu izi ananamizira pansi mayina "anaumitsa mafuta" kapena

Zokoma ndi thanzi zakudya ndi mkulu zofunika macronutrients

Idyani zakudya zokhala ndi mafuta ndi chakudya, monga mkaka, zipatso ndi ndiwo zamasamba. Chakudya ndi gweronso lalikulu la mphamvu m'thupi, kupereka kwa mabatire kuphatikizapo maselo a mu ubongo. Zambiri ndi zovuta chakudya zili zopatsa mphamvu 4 pa gram. 45-65% ya zopatsa mphamvu okwana akhale chakudya, pamene 20-35% - mafuta. Pafupifupi zonsezi, kupatula mazira, nyama ndi zina nsomba wolemera mu chakudya. Masamba, makamaka mbatata, chimanga, mbatata, nandolo, muli ambiri khalidwe la chakudya kukhuthala ndi ulusi. zakudya zonse zomera, kuphatikizapo zipatso, masamba, nyemba, nyemba ndi mtedza, ndi okhutira mkulu wa CHIKWANGWANI, amene bwino matumbo.

Monga tanenera kale, unsaturated mafuta zidulo kusintha magazi mafuta misinkhu, ndi insulin tilinazo pamene iwo m'malo zimalimbikitsa ndi trans mafuta. Pali magulu awiri a unsaturated mafuta zidulo: monounsaturated ndi polyunsaturated mafuta. Monounsaturated opezeka mapeyala, mtedza, nthanga azitona, mtedza, mafuta.

Posachedwapa, polyunsaturated mafuta asidi Omega-3 mafuta ali adzitengere ulamuliro chifukwa cha udindo wawo kupewa matenda a mtima. Angapezeke mu walnuts, flaxseed, tofu, soya, oilseed kugwiriridwa. Komanso, zina ziwiri mafuta zidulo (eicosapentaenoic (EPA) ndi dokozogeksaenovaya (DHA)) ndi zofunika osati kwa mtima, komanso acuity zithunzi popanga ubongo mwana wosabadwayo pa mimba; akutumikira ndi ntchito yofunika kwa liwiro kuchepa chidziwitso okalamba; kuchepetsedwa zizindikiro za nyamakazi, anam'peza matenda a m'matumbo, ndi ena. matenda yotupa. zidulo zikuphatikizapo nsomba monga nsomba, hering'i, mumapezeka nsomba, nsomba ya makerele, nsomba, sadini, nsomba.

Omega-6 - mtundu wachiwiri wa polyunsaturated mafuta. Chakudya wolemera mu mafuta monga Omega-6: mbewu mpendadzuwa, mtedza Brazil, mtedza ndi mtedza pine. Ena ophikira komanso ali magwero a Omega, 6 ndi chimanga, mpendadzuwa, ndi mafuta zitsamba.

Chakudya wolemera mu mafuta: Table

Pali chilinganizo malinga ndi zomwe n'zotheka kuwerengera analimbikitsa mlingo ntchito mafuta:

Total mafuta (g) = chiwerengero cha zopatsa mphamvu × 30% = chiwerengero cha "mafuta" zopatsa mphamvu patsiku / 9.

Mwachitsanzo:

2000 zopatsa mphamvu × 0,3 = 600/9 = 67 ga mafuta.

Kumbukirani kuti muli ndi mtengo tsiku la 20-35% ya zopatsa mphamvu okwana tsiku.

Usaope kudya zakudya zamafuta, koma kusankha mwanzeru, kuonetsetsa kuti musalumphe zofuna zanu caloric. Muzigula zakudya monounsaturated ndi mafuta polyunsaturated, pamene Kuchepetsa zimalimbikitsa ndi trans mafuta.