10 Yakakwira-Mafuta Chikafu Izvo Chaizvoizvo Zvakanyanya Hutano

Zvemukati

• 1. Makotapeya
• Ungasarudza sei iyo Yakakwana Avocado
• 2. Cheese
• 3. Rima Chocolate
• 4. Mazai Ose
• 5. Hove Yemafuta
• 6. Nzungu
• 7. Chia Mbeu
• 8. Yakawedzera Mhandara Maorivhi Oiri
• 9. Makokonati uye Kokonati Mafuta
• 10. Yakazara-Mafuta Yogati

Kubvira pakazara mafuta nedhimoni, vanhu vakatanga kudya shuga yakawanda, yakanatswa carbs uye chikafu chakagadziriswa panzvimbo.

Nekuda kweizvozvo, nyika yese yave kukora uye kurwara.

Zvisinei, nguva dziri kuchinja. Zvidzidzo zvino zvinoratidza kuti mafuta, kusanganisira mafuta akaguta, haasi dhiyabhorosi akaitwa kuti ave (1,).

Mhando dzese dzezvikafu zvine hutano zvinoitika zvine mafuta izvozvi zvadzokera ku "superfood" chiitiko.

Heano gumi ane akakora-mafuta zvekudya izvo chaizvo zvisinganzwisisike zvine hutano uye zvine hutano.

1. Makotapeya

Avocado rakasiyana nemimwe michero.

Ipo michero mizhinji ine carbs, avocados inotakurwa nemafuta.

Muchokwadi, maavocados angangoita makumi manomwe nenomwe muzana emafuta, nemakoriori, zvichivaita kuti vakwire mumafuta kupfuura chikafu chemhuka zhinji

Iyo yakakosha mafuta acid i monounsaturated mafuta anonzi oleic acid. Iyi zvakare ndiyo yakakosha mafuta acid muorivhi yemafuta, inosanganisirwa neakasiyana hutano mabhenefiti (4,).

Avocados ndeimwe yenzvimbo dzakanakisa dze potassium mukudya, kunyangwe iine 40% potasium yakawanda kupfuura mabhanana, chikafu chepamusoro che potassium.

Ivo zvakare sosi huru ye fiber, uye zvidzidzo zvakaratidza kuti vanogona kudzikisa LDL cholesterol uye triglycerides, uku vachisimudza HDL (iyo "yakanaka") cholesterol (,,).

Kunyangwe ivo vaine mafuta mazhinji uye macalorie, kumwe kuongorora kunoratidza kuti vanhu vanodya avocado vanowanzo rema zvishoma uye vane mashoma emuviri mafuta pane avo vasina ().

Avocados chibereko, nemafuta ari pa77% emakoriori. Iwo mabviro akanyanya e potasium uye faibha, uye akaratidzirwa kuve ane mabhenefiti akakura kune hutano hwemwoyo.

Ungasarudza sei iyo Yakakwana Avocado

2. Cheese

Cheese inoshamisa zvine hutano.

Izvi zvine musoro, zvichipiwa kuti iyo yose kapu yemukaka inoshandiswa kuburitsa chidimbu chimwechete chakakora chezi.

Iyo sosi yakanaka inopa calcium, vhitamini B12, phosphorus uye selenium, uye ine mhando dzese dzeimwe zvinovaka muviri (10).

Iyo zvakare yakapfuma kwazvo muprotein, iine imwechete gobvu yechizi ine 6.7 gramu eprotein, yakafanana negirazi remukaka.

Cheese, senge zvimwe zvinogadzirwa nemukaka zvine mafuta akawanda, zvakare ine mafuta ane simba acids ayo akabatanidzwa kune ese mabhenefiti, kusanganisira kudzikisira njodzi yerudzi rwechipiri chirwere cheshuga ().

Cheese inovaka muviri zvisingaite, uye chidimbu chimwe chine huwandu hwakaenzana hwevakavaka segirazi remukaka. Iyo sosi yakanaka yevhithamini, zvicherwa, mapuroteni epamusoro uye mafuta ane hutano.

3. Rima Chocolate

Chokoreti yakasviba ndeimwe yeizvozvo zvisingawanzo zvekudya zvehutano izvo chaizvo zvinonaka zvisingaite.

Iyo yakanyanya kwazvo mumafuta, nemafuta ari panenge makumi matanhatu neshanu muzana emakoriori.

Chokoreti yerima iri 11% fiber uye ine pamusoro pe50% yeiyo RDA yesimbi, magnesium, mhangura uye manganese (12).

Iyo zvakare yakatakurwa nema antioxidants, zvakanyanya zvekuti ndeimwe yezvakanakisa zvekudya zvekudya zvakaedzwa, kunyangwe kunze kweblueberries (13).

Mamwe ma antioxidants ari mariri ane basa rine simba rehupenyu, uye anogona kudzikisa BP uye kudzivirira LDL cholesterol muropa kubva pakuva oxidized (14,).

Zvidzidzo zvakare zvinoratidza kuti vanhu vanodya chokoreti yakasviba 5 kana kupfuura nguva pasvondo vari pasi pehafu sevanogona kufa nechirwere chemwoyo, zvichienzaniswa nevanhu vasingadye chokoreti yakasviba (,).

Kune zvekare zvimwe zvidzidzo zvinoratidza kuti chokoreti yakasviba inogona kuvandudza mashandiro ehuropi, uye kuchengetedza ganda rako kubva kukuvara kana raonekwa nezuva (18,).

Ingo ita chokwadi chekusarudza mhando yakasviba chokoreti, ine zvisingapfuure 70% cocoa.

Chokoreti yakasviba yakakwira mumafuta, asi yakatakurwa nezvinovaka muviri uye antioxidants. Iyo inoshanda kwazvo pakuvandudza hutano hwemwoyo.

4. Mazai Ose

Mazai ese aimboonekwa seasina hutano nekuti ma yolks ane cholesterol yakawanda uye mafuta.

Muchokwadi, zai rimwe rine 212 mg yecholesterol, inova 71% yezvakakurudzirwa kudya kwezuva nezuva. Uyezve, 62% yemakorori mumazai akazara anobva kumafuta (20).

Zvisinei, zvidzidzo zvitsva zvakaratidza kuti cholesterol mumazai haina kukanganisa cholesterol muropa, zvirinani kwete muvanhu vazhinji ().

Chatakasara nacho ndechimwe chezvinhu zvine huturu hwakawandisa chikafu pasi pano.

Mazai ese ari chaizvo akatakura nemavhitamini uye zvicherwa. Izvo zvine zvishoma zvishoma zveimwe yega yega zvinovaka muviri yatinoda.

Iwo anotove ane antioxidants ane simba anochengetedza maziso, uye akawanda echoline, hutano hwehuropi iyo 90% yevanhu haigone kukwana (, 23).

Mazai zvakare kurasikirwa kwekurema hushamwari chikafu. Ivo vari kuzadzisa kwazvo uye vane maprotein akakwirira, iyo yakakosha zvinovaka muviri yekudzora uremu ().

Kunyangwe iine mafuta mazhinji, vanhu vanotsiva kudya kwekuseni kwakavakirwa nemazai vanopedzisira vachidya mashoma macalorie uye vachideredza uremu (,).

Mazai akanakisa omega-3 akafumiswa kana kufudzwa. Ingo usarase yolk, ndipo panowanikwa zvese zvinovaka muviri.

Mazai ese ari pakati pezvakanyanya kudya zvinovaka muviri pasi rino. Zvisinei nekukwirira kwemafuta uye cholesterol, zvine hutano hwakanaka uye zvine hutano.

5. Hove Yemafuta

Chimwe chezvishoma zvigadzirwa zvemhuka zvinobvumwa nevanhu vazhinji zvine hutano, hove dzakakora.

Izvi zvinosanganisira hove salmon, trout, mackerel, sardines uye herring.

Ihove idzi dzakatakurwa neine moyo-hutano omega-3 fatty acids, mhando yepamusoro mapuroteni uye ese marudzi ezvakakosha zvinovaka muviri.

Zvidzidzo zvinoratidza kuti vanhu vanodya hove vanowanzo kuve noutano hwakanaka, vane njodzi yakaderera yechirwere chemwoyo, kushushikana, kuora mwoyo uye nemhando dzose dzezvirwere zvakajairika (, 28,).

Kana iwe usingakwanise (kana usinga) kudya hove, saka kutora mafuta ehove ekuwedzera anogona kubatsira. Cod hove chiropa mafuta ndiyo yakanakisa, ine ese omega-3s aunoda, pamwe neakawanda vhitamini D.

Hove ine mafuta salmon inotakurwa nezvakakosha zvinovaka muviri, kunyanya omega-3 fatty acids. Kudya hove dzakakora kwakabatana nehutano hwakagadziridzwa, uye kudzikisira njodzi yemarudzi ese ezvirwere.

6. Nzungu

Nutsu zvine hutano hwakanaka.

Iwo akakwirira mumafuta ane hutano uye faibha, uye iri yakanaka chirimwa-based sosi yeprotein.

Nutsu zvakare ane vhitamini E yakawanda uye yakatakurwa ne magnesium, chicherwa icho vanhu vazhinji vasingawane chakaringana.

Zvidzidzo zvinoratidza kuti vanhu vanodya nzungu vanowanzo kuve noutano, uye vane njodzi yakaderera yezvirwere zvakasiyana siyana. Izvi zvinosanganisira kufutisa, chirwere chemwoyo uye mhando 2 chirwere cheshuga (,, 32).

Nzungu dzine hutano dzinosanganisira maamondi, walnuts, macadamia nzungu uye mamwe akawanda.

Nutsu inotakurwa nemafuta ane hutano, protein, vhitamini E uye magnesium, uye ari pakati pezvakanakisa sosi yemapuroteni-anodyarwa. Zvidzidzo zvinoratidza kuti nzungu dzine zvakawanda zvehutano zvinobatsira.

7. Chia Mbeu

Mbeu dzeChia hazviwanzoonekwa se "mafuta" chikafu.

Nekudaro, iyo ounce (28 gramu) yembeu dzechia inotova ne9 magiramu emafuta.

Tichifunga nezvekuti angangoita ese macarbbs mune chia mbeu ari fiber, ruzhinji rwemakoriyori mavari runobva kumafuta.

Muchokwadi, nemakoriori, chia mbeu dzakatenderedza 80% mafuta. Izvi zvinovaita iwo akanakisa emafuta emafuta chikafu.

Aya haasiwo chero mafuta chero, ruzhinji rwemafuta ari muchi chia mbeu ine moyo-hutano omega-3 fatty acid inonzi ALA.

Mbeu dzeChia dzinogona zvakare kuve nemabhenefiti mazhinji ezvehutano, sekuderedza BP uye kuve neanopokana-nekukuvadza mhedzisiro (,)

Izvo zvakare zvine hutano hunoshamisa. Pamusoro pekuremerwa nefayibha uye omega-3s, mbeu dzechia dzakazarawo nezvicherwa.

Mbeu dzeChia dzakanyanya kwazvo mumafuta ane hutano, kunyanya omega-3 fatty acid inonzi ALA. Iwo zvakare akatakurwa nefibisi uye mamineral, uye ane akawanda hutano mabhenefiti.

8. Yakawedzera Mhandara Maorivhi Oiri

Kumwe kudya kwemafuta uko anenge munhu wese anobvuma kune hutano, kuri kuwedzera mhandara mafuta omuorivhi.

Mafuta aya chinhu chakakosha pane chikafu cheMediterranean, icho chakaratidzwa kuva nezvakawanda zvehutano zvinobatsira (35,).

Yakawedzera mhandara yemafuta emuorivhi ine mavitamini E uye K, uye iri akatakura ine antioxidants ine simba.

Mamwe eaya antioxidants anogona kurwisa kuzvimba uye kubatsira kudzivirira iyo LDL zvidimbu muropa kubva pakuva oxidized (,).

Izvo zvakaratidzirwawo kudzikisa BP, kuvandudza cholesterol mamaki uye kuve nemhando dzese dzemabhenefiti ane chekuita nenjodzi yechirwere chemoyo (39).

Kunze kwemafuta ese ane hutano nemafuta mukudya, mamwe mhandara yemafuta emuorivhi ndiye mambo.

Yakawedzera mhandara yemafuta emuorivhi ine zvakawanda zvine simba zvehutano mabhenefiti, uye inoshanda zvinoshamisa pakuvandudza moyo wemwoyo.

9. Makokonati uye Kokonati Mafuta

Makokonati, uye mafuta ekokonati, ndiwo manyowa akapfuma emafuta akazara pasi.

Muchokwadi, inenge 90% yemafuta acids mavari akazara.

Kunyangwe zvakadaro, vanhu vanodya huwandu hwakawanda hwekokonati havana huwandu hwehosha yemwoyo, uye vane hutano hwakanaka (,).

Mafuta ekokonati akatosiyana zvakanyanya kupfuura mamwe mafuta, uye anowanzo kuve epakati-cheni mafuta acids.

Aya mafuta acids anogadzirwa zvakasiyana, achienda akananga kuchiropa uko kwaanogona kushandurwa kuita miviri ye ketone ().

Zvidzidzo zvinoratidza kuti epakati-cheni mafuta anodzvinyirira kudya, kubatsira vanhu kudya mashoma macalorie, uye kunogona kusimudzira metabolism nekusvika zana nemakumi macalorie pazuva (,).

Ongororo dzakawanda dzinoratidza kuti aya marudzi emafuta anogona kubatsira vanhu vane Alzheimer's, uye akaratidzwawo kukubatsira kurasikirwa nemafuta emudumbu (,).

Makokonati akakwirira kwazvo pakati nepakati-cheni yemafuta acids, ayo anogadzirwa nenzira dzakasiyana nemamwe mafuta. Ivo vanogona kudzikisira kudya, kuwedzera mafuta kupisa uye nekupa akawanda hutano mabhenefiti.

10. Yakazara-Mafuta Yogati

Yechokwadi, yakazara-mafuta yogati ine hutano hwakasimba.

Iine zvinovaka muviri zvakakosha zvakafanana nezvimwe zvinogadzirwa nemukaka zvine mafuta akawanda.

Asi zvakare yakatakurwa nehutano, hutachiona hweprobiotic, iyo inogona kuve nemhedzisiro ine simba pahutano hwako.

Zvidzidzo zvinoratidza kuti yogati inogona kutungamira mukuvandudza kukuru muhutano hwekudya, uye inogona kutobatsira kurwisa chirwere chemwoyo uye kufutisa (,,).

Ingo ita chokwadi chekusarudza chaiyo, yakazara-mafuta yogati uye uverenge chinyorwa.

Nehurombo, mazhinji ema yogurts anowanikwa pamashefu ezvitoro akaderera mumafuta, asi akatakurwa neshuga yakawedzerwa pachinzvimbo.

Zvakanakisa kudzivirira avo vakaita sehosha.

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