10 "Yakaderera-Mafuta" Kudya Izvo Chaizvoizvo Zvakaipa Kwako Iwe

Zvemukati

• 1. Yakaderera-Mafuta Yakasvinwa Kudya Kwekuseni
• 2. Yakaderera-Mafuta Yakakangwa Kofi Zvinwiwa
• 3. Yakadzika-Yakatsva Yogati
• 4. Low-Fat Salad Kupfeka
• 5. Yakaderedzwa-Mafuta Peanut Butter
• 6. Akaderera-Mafuta Muffin
• 7. Yakaderera-Mafuta Frozen Yogurt
• 8. Makuki Akaderera-Mafuta
• 9. Yakaderera-Mafuta Zviyo Mabhawa
• 10. Low-Fat Sandwich Inopararira
• Tora Meseji Yekumba

Vanhu vazhinji vanobatanidza izwi rekuti "yakaderera-mafuta" nehutano kana chikafu chine hutano.

Zvimwe zvekudya zvinovaka muviri, zvakaita semichero nemiriwo, zvine mafuta mashoma.

Nekudaro, zvakagadziriswa zvakaderera-mafuta zvekudya zvinowanzo zvine yakawanda shuga uye zvimwe zvisina hutano zvigadzirwa.

Heano gumi akadzika-mafuta zvekudya zvakakunakira iwe.

1. Yakaderera-Mafuta Yakasvinwa Kudya Kwekuseni

Mune dzimwe nzira, chikafu chemangwanani chinoratidzika senzira ine hutano yekutanga zuva rako.

Semuenzaniso, yakaderera mumafuta uye yakasimbiswa nemavitamini uye zvicherwa. Iko kurongedza kunonyorawo zvirevo zvehutano zvakaita sekuti "ine zviyo zvakakwana."

Zvisinei, zviyo zvakawanda zvinotakurwa neshuga. Muchikamu chezvinhu, shuga inowanzo kuve yechipiri kana chechitatu chinhu chakanyorwa, zvichireva kuti chiripo muhombe.

Muchokwadi, gwaro ra2014 neEnvironmental Working Group rakawana kuti avhareji inotonhora yezviyo zvekuseni ine inenge 25% shuga nekurema.

Uyezve, haingori chena tafura yeshuga yaunofanirwa kunetseka nezvayo. Shuga chena, shuga tsvuku, high-fructose chibage manyuchi uye huchi zvese zvine fructose.

Kuwedzera kwehuwandu hwefructose kwakabatanidzwa nenjodzi yakawedzera yekufutisa, chirwere chemwoyo, chirwere cheitsvo, rudzi rwechipiri chirwere cheshuga uye mamwe matambudziko ehutano ().

Pamusoro pezvo, zviyo “zvine utano” zvine mafuta mashoma zvinogona kunge zviri izvo zvinokanganisa zvakanyanya.

Semuenzaniso, hafu yekapu (49 gramu) yemafuta ane mafuta mashoma ane gumi nemana magiramu eshuga. Izvi zvinoreva kuti makumi maviri neshanu muzana ezviuru macalorie ane shuga (2).

Pazasi Pazasi:

Zviyo zvine mafuta mashoma, zvinotapira zvekudya zvekuseni zvine shuga yakawanda, zvinosanganisira mhando "dzakanaka" senge granola.

2. Yakaderera-Mafuta Yakakangwa Kofi Zvinwiwa

Kofi ndechimwe chezvinwiwa zvine hutano kwazvo zvaunogona kunwa.

Iine antioxidants inodzivirira hutano hwemwoyo uye inosanganisirwa nenjodzi yakadzikira yerudzi rwechipiri chirwere cheshuga (3,).

Kofi zvakare ine caffeine, iyo inogona kuvandudza mashandiro epfungwa uye epanyama nepo ichiwedzera metabolic rate (5, 6).

Kune rimwe divi, huwandu hwakawanda hweshuga hwekunwiwa hwakaderera-mafuta kofi zvinwiwa zvinogona kukanganisa hutano.

Semuenzaniso, 16-oz (450-gramu) nonfat mocha chinwiwa chine chete 2 magiramu emafuta asi ichirova 33 magiramu eshuga. Ndiyo 57% yemakoriori ese (7).

Hakusi chete chinwiwa ichi chinopa hukuru hwekushandira fructose, asi iri muchimiro chemvura, iyo inoita kunge inonyanya kukuvadza kuhutano ().

Liquid macalorie haana kugutsa semakoriori kubva kuchikafu chakasimba. Ivo vanosimudzira yakakwira yezuva nezuva koriori yekudyiwa iyo inogona kutungamira kune huremu kuwedzera (,).

Pazasi Pazasi:

Kuwedzera shuga pakofi kunoshandura chinwiwa chine hutano kuita chimwe chinogona kutungamira mukurema uye chirwere.

3. Yakadzika-Yakatsva Yogati

Yogati ine mbiri-yakamira mukurumbira sechikafu chine hutano.

Zvidzidzo zvinoratidza izvozvo pachena yogati inogona kubatsira nekudzikisa uremu uye nekuvandudza kuumbwa kwemuviri, muchidimbu nekuwedzera iwo mazinga ekuzara mahormone GLP-1 uye PYY ().

Nekudaro, yakaderera-mafuta, shuga-inotapira yogati ine shuga yakawandisa kukodzera sesarudzo ine hutano.

Muchokwadi, mhando dzakawanda dzeiyo yakaderera-mafuta uye isina yogati yogati yakanyanya mushuga semadhiri.

Semuenzaniso, 8 maawuni (240 magiramu) emichero-yakavhenekerwa, yogati isina mafuta ine 47 magiramu eshuga, ayo angangoita 12 mashupuni. Mukuenzanisa, iyo yakafanana yekushandira chokoreti pudding ine 38 magiramu eshuga (12, 13).

Nonfat uye yakaderera-mafuta ma yogurts anewo mashoma conjugated linoleic acid (CLA), chinhu chinowanikwa mumafuta emukaka anogona kukonzeresa kurasikirwa kwemafuta (,).

Pazasi Pazasi:

Yoga yogati inogadzirwa kubva mukaka wakazara ine hutano, asi inotapira yakaderera-mafuta yogati inogona kunge yakakwira mushuga semadhiri.

4. Low-Fat Salad Kupfeka

Kupfeka saradi kunowedzera kunhuvira kwemiriwo mbishi uye kunogona kusimudzira kukosha kwesaradhi.

Chinyakare kupfeka saradhi kwakazara mumafuta, izvo zvinobatsira muviri wako kutora mafuta-akanyunguduka mavhitaminzi A, D, E uye K.

Pamusoro pezvo, mafuta anokubatsira kutora antioxidants kubva kuzvikafu zvakaita semashizha emashizha, makarotsi nematomatisi (,).

Mukupesana, yakaderera-mafuta uye isina-mafuta saradhi yekupfeka haipi chero hupi hutano mabhenefiti pakudya kwako.

Mazhinji acho ane shuga uye zvinochengetedza.

Kunyangwe zvisingashamisi kuti kupfeka kutapira kwakadai sehuchi yemasitadhi uye Thousand Island vane shuga yakawanda, mamwe akawanda akatakurwa neshuga kana sirasi yechibage yepamusoro-fructose. Izvi zvinosanganisira kupfeka kwemafuta kusina mafuta.

Iwo ane hutano saradhi ekushongedzwa anogadzirwa asina shuga uye ane mafuta echisikigo akadai semafuta emuorivhi, ayo anopa mabhenefiti kune hutano hwemwoyo (,,).

Pazasi Pazasi:

Yepasi-isina mafuta uye isina mafuta-saradhi yekupfeka ine shuga uye zvinowedzera asi inoshaya mabhenefiti emafuta ane hutano semafuta emuorivhi.

5. Yakaderedzwa-Mafuta Peanut Butter

Peanut butter chikafu chinonaka uye chakakurumbira.

Zvidzidzo zvinoratidza kuti nzungu nepeanut butter zvinogona kubatsira pakubata kudya, uremu hwemuviri, shuga yeropa uye hutano hwemwoyo (,,,).

Yakakwirira mumafuta emonounsaturated, kusanganisira oleic acid, iyo inogona kunge ichikonzera zvakawanda zvezvibatsiro.

Nekudaro, cherekedza kuti yakasikwa nzungu boroti ine chete nzungu uye pamwe munyu.

Kusiyana neizvi, mafuta akaderedzwa enzungu ane shuga uye yakakwira-fructose sirasi yechibage.

Zvakare, kunyangwe mafuta akazara adzikiswa kubva pagiramu gumi nematanhatu kusvika pagumi nemaviri, mamwe emafuta ane hutano ane simba akatsiviwa nemafuta emiriwo akagadzirwa.

Ikoji yekoriori yemasikirwo epeanut butter uye yakaderedzwa-mafuta peanut butter yakafanana: 190 makori mu 2 tablespoons. Nekudaro, chaiwo nzungu ruomba zvine hutano zvakanyanya.

Pazasi Pazasi:

Yakaderedzwa-mafuta enzungu bhinzi rine mashuga uye mafuta anogadzirwa asi ichipa huwandu hwakaenzana hwemacalorie senge nzungu mafuta, ayo ane hutano hwakanyanya.

6. Akaderera-Mafuta Muffin

Muffin dzakaderera-mafuta dzingaite senge ine hutano sarudzo pane zvimwe zvakabikwa zvinhu, asi izvo chaizvo hazvisi zvirinani.

Iyo diki, 71-gramu, yakaderera-mafuta bhabheriji muffin ine 19 magiramu eshuga. Iyi i42% yekoriori yezvinyorwa (25).

Nekudaro, uyu muffin mudiki kwazvo pane waungawana muchitoro chekofi kana chitoro chiri nyore.

Rimwe boka revatsvakurudzi rakataura kuti avhareji yekutengesa muffin inodarika mazana matatu muzana kupfuura USDA yakaenzana saizi ().

Kunze kwe bran muffin, yakaderera-mafuta muffin ane mashoma fiber uye anowanzo kuve neakakwira glycemic index (GI). Zvepamusoro-GI zvekudya zvinomutsa shuga yeropa nekukurumidza, izvo zvinogona kuwedzera nzara iyo inotyaira kunyanyisa uye inotungamira mukurema ().

Pazasi Pazasi:

Mafuta ane mafuta mashoma ane shuga yakawanda uye ane yakanyanya glycemic index iyo inogona kukonzera nzara, kudya zvakanyanya uye kuwedzera huremu.

7. Yakaderera-Mafuta Frozen Yogurt

Yakadzika-mafuta kana isina mafuta echando yogati inoonekwa senge hutano sarudzo pane ice cream nekuti yakaderera zvakanyanya mumafuta.

Zvisinei, ine shuga yakawanda seyisi kirimu, kana zvisiri.

100 gramu (3.5 oz) yeiyo isina mafuta echando yogati ine makumi maviri nemaviri magiramu eshuga, nepo huwandu uhu hwe ice cream huine 21 magiramu (28, 29).

Uyezve, hukuru hwechikamu cheiyo yogati yakaoma nechando inowanzo hombe pane iya yeice cream.

Pazasi Pazasi:

Frozen yogati ine yakawanda kana yakawanda shuga kupfuura ice cream, uye inowanzo kudyiwa muhuwandu hwakawanda.

8. Makuki Akaderera-Mafuta

Makuki ane mafuta mashoma haana hutano pane mamwe makuki. Izvo zvakare hazvinakidze.

Apo iyo yakaderera-mafuta maitiro aive ari pakakwirira kwazvo muma1990, mazhinji makesi ane mafuta mashoma akazadza masherufu ezvitoro.

Nekudaro, vaongorori vakaona kuti idzi dzakaderera-mafuta vhezheni dzaive dzisingagutse zvakanyanya kana tichienzanisa neyekutanga ().

Kungofanana nezvakawanda zvine mafuta mashoma, izvo shuga zvine makuki aya zvakakwirira. Mafuta asina oatmeal raisin kuki ane gumi nemashanu magiramu eshuga, chinova chikamu che55% chekoriori rayo rese (31).

Uye zvakare, makuki ane mafuta mashoma anowanzo gadzirwa neupfu hwakatsetseka, husina hutano.

Pazasi Pazasi:

Makuki asina mafuta uye asina mafuta haasi chero hutano kune akajairwa makuki. Ivo vakakwira kwazvo mushuga uyezve vanonaka zvakanyanya.

9. Yakaderera-Mafuta Zviyo Mabhawa

Mabhawa ezviyo zvakaderera-mafuta anotengeswa seyakagwinya pane-iyo-yekudya zvekudya zvevanhu vakabatikana.

Muzvokwadi, ivo vakaremerwa neshuga uye vane mapuroteni mashoma kwazvo, chikafu chinokurudzira kuzara.

Muchokwadi, kutsvagisa kunoratidza kuti kunwa yakakwira-mapuroteni zvinwiwa kunogona kubatsira kudzivirira kunyanya kudya ().

Imwe yakakurumbira yakaderera-mafuta, sitirobheri-yakavhenganiswa yezviyo bar ine 13 magiramu eshuga asi chete 1 gramu ye fiber uye 2 magiramu eprotein (33).

Pazasi Pazasi:

Mabhawa ezviyo zvakaderera-mafuta ane shuga yakawanda asi akaderera mu fiber uye mapuroteni. Uye zvakare, zvine shuga yakawanda kwazvo kupfuura michero.

10. Low-Fat Sandwich Inopararira

Kupararira kwemafuta mashoma senge margarine haisi sarudzo yakangwara.

Kunyangwe vaine mafuta mashoma pane ekutanga anopararira senge bhotoro, ivo vachiri vane akagadziriswa mafuta emuriwo anogona kukuvadza hutano.

Uyezve, kumwe kwechiedza chinopararira zvakashambadzirwa se "moyo-hutano" chaizvo zvine zvidiki zvemafuta ekufambisa, izvo zvakabatanidzwa nekuzvimba, chirwere chemoyo uye kufutisa (,,).

Izvo chaizvo zvine hutano kushandisa zvine mwero huwandu hweruta kana hutano mayo pane kugadziriswa yakaderera-mafuta anopararira.

Pazasi Pazasi:

Margarine yakaderera-mafuta uye zvinopararira zvinogadziriswa zvakanyanya. Izvo zvinogadzirwa nemafuta asina kunaka emiriwo uye anowanzo kuve nemafuta anotapira.

Tora Meseji Yekumba

Zvikafu zvine mafuta mashoma zvinoita kunge zvine hutano, asi zvinowanzo zadzwa neshuga uye nezvimwe zvisina hutano. Izvi zvinogona kukonzeresa kune yakawandisa nzara, kurema kuwedzera uye chirwere.

Kune hutano hwakakwana, zviri nani kushandisa zvisina kugadziriswa, chikafu chizere. Izvi zvinosanganisira chikafu chiri zvakasikwa yakaderera mumafuta, pamwe nezvikafu izvo zvakasikwa zvine mafuta ane hutano.