Chokwadi pamusoro pema polyunsaturated mafuta

Mafuta ePolyunsaturated mhando yemafuta ekudya. Iyo ndeimwe yemafuta ane hutano, pamwe chete nemonounsaturated mafuta.

Mafuta ePolyunsaturated anowanikwa mune zvekudya zvemiti nemhuka, salmon, mafuta emiriwo, uye mamwe nzungu nembeu. Kudya zviyero zvine mwero zve polyunsaturated (uye monounsaturated) mafuta panzvimbo yemafuta akaguta uye anotapudza anogona kubatsira hutano hwako.

Mafuta ePolyunsaturated akasiyana nemafuta akazara uye mafuta anotapira. Aya mafuta asina hutano anogona kuwedzera njodzi yako yechirwere chemwoyo uye mamwe matambudziko ehutano.

KUSVIRWA KWAKAITWA MAFUTA NEMAPUREYU ANOKanganisa Hutano HWAKO

Mafuta ePolyunsaturated anogona kubatsira kudzikisa LDL yako (yakaipa) cholesterol. Cholesterol chinhu chakapfava, chine waxy chinogona kukonzera tsinga dzakavharika kana dzakavharika (tsinga dzeropa). Kuva ne low LDL cholesterol kunoderedza njodzi yako yechirwere chemwoyo.

Mafuta ePolyunsaturated anosanganisira omega-3 uye omega-6 mafuta. Aya akakosha mafuta acids ayo anodiwa nemuviri ekushanda kwehuropi uye kukura kwesero. Miviri yedu haigadzirire yakakosha fatty acids, saka unogona chete kuiwana kubva kuchikafu.

Omega-3 mafuta acids zvakanaka kune moyo wako munzira dzinoverengeka. Vanobatsira:

• Deredza triglycerides, rudzi rwemafuta muropa rako
• Deredza njodzi yekuvandudza kurovera kwemoyo zvisina kujairika (arrhythmia)
• Inononoka kuvakwa kwedombo, chinhu chine mafuta, cholesterol, uye calcium, izvo zvinogona kuomesa nekuvhara tsinga dzako
• Deredza zvishoma ropa rako

Omega-6 mafuta acids inogona kubatsira:

• Chengetedza shuga yako yeropa
• Deredza njodzi yako yechirwere cheshuga
• Deredza ropa rako

UNOFANIRA KUDYA ZVAKAWANDA SEI?

Muviri wako unoda mamwe mafuta esimba uye mamwe mabasa. Mafuta ePolyunsaturated isarudzo ine hutano. Iyo 2015-2020 Dietary Guidelines yevaAmerican inokurudzira kuti usatore chinopfuura gumi muzana yemakoriori ako ezuva nezuva kubva kumafuta akazara (anowanikwa mune yakatsvuka nyama, bota, chizi, uye akazara-mafuta zvigadzirwa zvemukaka) uye mafuta emafuta (anowanikwa mune zvakagadziriswa chikafu). Chengetedza huwandu hwemafuta ekushandisa usapfuure makumi maviri kubva muzana kusvika makumi matatu muzana emakoriori ako ezuva nezuva. Izvi zvinosanganisira monounsaturated uye polyunsaturated mafuta.

Kudya mafuta ane hutano kunogona kutungamira kune kumwe kubatsirwa kwehutano. Asi kudya mafuta akawandisa kunogona kukonzera kuremerwa. Mafuta ese ane 9 macalorie pagiramu. Izvi zvinopfuura zvakapetwa kaviri huwandu hwemacalorie anowanikwa mumakabhohaidhiretsi nemapuroteni.

Izvo hazvina kukwana kuwedzera chikafu chakakwira mumafuta asina kusaturikwa kuchikafu chakazadzwa nezvikafu zvisina mafuta nemafuta. Pane kudaro, chinja mafuta akazara kana anotapudzwa nemafuta ane hutano. Pakazara, kubvisa mafuta akaguta zvakapetwa kaviri senzira yekudzikisa ropa remafuta akawandisa mazinga sekuwedzera mafuta epolunsaturated.

KUVERENGA ZVIDZIDZO ZVOKUDYA

Zvese zvakapetwa chikafu zvine mavara ekudya pane izvo zvinosanganisira mafuta zvemukati. Kuverenga zvinyorwa zvekudya kunogona kukubatsira iwe kuona huwandu hwemafuta aunodya pazuva.

• Tarisa mafuta akazara mushumiro imwechete. Ive neshuwa yekuwedzera iyo huwandu hweservings iwe yaunodya mune imwechete kugara.
• Tarisa uwandu hwemafuta akazara uye mafuta ekushambadzira mukushandira - mamwe ese ane hutano, asina mafuta. Mamwe mavara anozoona monounsaturated uye polyunsaturated mafuta zvirimo. Vamwe havadaro.
• Ita shuwa kuti mazhinji emafuta ako ezuva nezuva anobva kumonounsaturated uye polyunsaturated zvinyorwa.
• Mahotera mazhinji ezvikafu zvinokurumidza anopawo ruzivo rwechikafu pamamenyu avo. Ukasazviona zvakatumirwa, bvunza server yako. Iwe zvakare unogona kukwanisa kuzviwana pane webhusaiti yeresitorendi.

KUGADZA ZVAKANAKA ZVOKUDYA ZVAKANAKA

Zvizhinji zvekudya zvine musanganiswa wemarudzi ese emafuta. Vamwe vane huwandu hwakawanda hwemafuta ane hutano kupfuura vamwe. Kudya uye maoiri ane huwandu hwakawanda hwemafuta e polyunsaturated anosanganisira:

• Walnuts
• Mbeu yezuva
• Mbeu yeflakisi kana mafuta eflakisi
• Hove, salmon, mackerel, herring, albacore tuna, uye trout
• Mafuta echibage
• Soybean mafuta
• Safflower mafuta

Kuti uwane mabhenefiti ehutano, unofanirwa kutsiva mafuta asina hutano nemafuta ane hutano.

• Idya walnuts panzvimbo yemakuki echikafu. Asi iva nechokwadi chekuchengeta chikamu chako chidiki, sezvo nzungu dzakakwira mumacalorie.
• Tsiva imwe nyama nehove. Edza kudya kanokwana kaviri kudya nehove pavhiki.
• Fwanya mbeu yeflakisi pasi pakudya kwako.
• Wedzera walnuts kana sunflower mbeu kumasadhi.
• Bika nechibage kana safflower oiri panzvimbo pebota nemafuta akasimba.

Polyunsaturated mafuta asidi; PUFA; Cholesterol - polyunsaturated mafuta; Atherosclerosis - polyunsaturated mafuta; Kuomesa kwetsinga - polyunsaturated mafuta; Hyperlipidemia - polyunsaturated mafuta; Hypercholesterolemia - polyunsaturated mafuta; Coronary arteri chirwere - polyunsaturated mafuta; Chirwere chemoyo - polyunsaturated mafuta; Peripheral tsinga chirwere - polyunsaturated mafuta; PAD - polyunsaturated mafuta; Kurohwa - polyunsaturated mafuta; CAD - polyunsaturated mafuta; Kudya kwemoyo kudya - polyunsaturated mafuta

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Dhipatimendi reUnited States rezvekurima uye Dhipatimendi reU.S. rehutano neVashandi. Dhijitari Mirayiridzo yevaAmerica, 2020-2025. 9th ed. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Yakagadziridzwa Zvita 2020. Yakasvika muna Ndira 25, 2021.

• Mafuta echikafu
• Maitiro Ekudzikisa Cholesterol neKudya