Zvikafu zvine mafuta

Zvemukati

• Yakakurudzirwa huwandu pazuva
• Huwandu hwemafuta muchikafu
• Kunobva zvinyorwa zveUsaturated Fat (Zvakanaka)
• Kwayedza sosi yemafuta akaguta (Zvakaipa)
• Trans Fat (Zvakaipa)

Manyuko makuru emafuta akanaka mukudya ihove uye chikafu chemavambo emiti, semaorivhi, maorivhi uye avocado. Kunze kwekupa simba uye kuchengetedza moyo, izvi zvekudya zvakare zviwanikwa zvevhitamini A, D, E uye K, zvakakosha kudzivirira matambudziko akaita sehupofu, osteoporosis uye kubuda ropa.

Nekudaro, mhuka kana mafuta ehydrogenated, senge aripo munyama, akafukidzwa anotsemura uye ice cream, zvakashata kune hutano nekuti vakapfuma mumafuta akazara kana anotapira, ayo anofarira kuwedzera kwecholesterol uye kutaridzika kweatherosclerosis.

Yakakurudzirwa huwandu pazuva

Chiyero chakakurudzirwa chemafuta chinofanira kudyiwa pazuva i30% yehuwandu hwezuva nezuva macalorie, asi chete 2% inogona kuve mafuta anotapira uye anokwana 8% akazara mafuta, sezvo izvi zvichikuvadza hutano.

Semuenzaniso, munhu mukuru ane hutano ane huremu hwakakwana anoda kudya anosvika 2000 kcal pazuva, aine 30% yesimba iro rinobva kumafuta, iro rinopa mazana matanhatu kcal. Sezvo 1 g yemafuta ane 9 kcal, kusvika 600 kcal imwe inofanirwa kudya ingangoita 66.7 g yemafuta.

Nekudaro, huwandu uhu hunofanira kupatsanurwa seinotevera:

• Trans mafuta(kusvika 1%): 20 kcal = 2 g, iyo inogona kuzadzikiswa nekudyiwa kwezvimedu zvina zvepitsa yakaomeswa;
• Mafuta akaguta (anosvika 8%): 160 kcal = 17.7 g, iyo inogona kuwanikwa muna 225 g yenyama yakabikwa;
• Mafuta asina kukwana (21%): 420 kcal = 46.7 g, iyo inogona kuwanikwa mune 4.5 mashupuni emamwe maorivhi emhandara.

Nekudaro, zvinonzwisisika kuti zvinokwanisika kupfuudza zviri nyore kurudziro yemafuta mune chikafu, zvichidikanwa kuti vateerere kuitira kuti iko kushandiswa kukuru kuve kwakanaka mafuta.

Huwandu hwemafuta muchikafu

Tafura iripazasi inoratidza huwandu hwemafuta muzvikafu zvikuru zvine hupfumi mune chinovaka.

Pamusoro peizvi zvekudya zvechisikigo, chikafu chakasimukira chinosanganisira akawanda mafuta acids, uye kuti uzive chaizvo huwandu hwemafuta, iwe unofanirwa kuverenga zvinyorwa uye uone kukosha kunoonekwa mune lipids.

Kunobva zvinyorwa zveUsaturated Fat (Zvakanaka)

Mafuta asina kunyungudika akanakira hutano, uye anogona kuwanikwa kunyanya muzvikafu zvemavambo emiti zvakadai semafuta emuorivhi, soya, sunflower kana mafuta ecanola, chestnuts, walnuts, maarumondi, flaxseed, chia kana avocado. Uye zvakare, ivo varipo mune hove dzegungwa, salmon, tuna uye sardines.

Iri boka rinosanganisira monounsaturated, polyunsaturated uye omega-3 mafuta, ayo anobatsira kudzivirira chirwere chemwoyo, kugadzirisa maseru maseru uye kubatsira kutora mavitamini A, D, E uye K mumatumbu. Verenga zvimwe pa: Mafuta akanaka emoyo.

Kwayedza sosi yemafuta akaguta (Zvakaipa)

Mafuta akazadzwa imhando yemafuta akashata anowanikwa zvakanyanya muzvikafu zvemhuka, senge nyama tsvuku, bhekoni, mafuta enguruve, mukaka uye chizi. Uye zvakare, iripowo muhuwandu hwakawanda muzvigadzirwa zvemaindasitiri zvakagadzirira kudyiwa, senge makomputa akaomeswa, hamburger, lasagna nemasese.

Rudzi urwu rwemafuta runowedzera cholesterol uye runoungana mumidziyo yeropa, izvo zvinogona kukonzera tsinga kuvhara uye kuwedzera njodzi yematambudziko emoyo senge atherosclerosis uye infarction.

Trans Fat (Zvakaipa)

Trans mafuta ndiwo akaipisisa mhando yemafuta, sezvo iine mhedzisiro yekuwedzera yakaipa cholesterol uye kudzikisa cholesterol yakanaka mumuviri, ichiwedzera zvakanyanya njodzi yematambudziko emwoyo uye gomarara.

Icho chiripo mune zvekudya zvine maindasitiri zvine hydrogenated mafuta emuriwo sechinhu chinogadzirwa, senge akagadzirira-akagadzirwa makeke mapundu, makiki akazara, margarini, zvakapakirwa zvekudya zvekudya, ice cream, chikafu chinokurumidza, chando lasagna, huku nuggets uye microwave popcorn.

Ona zvimwe zvinovaka muviri pa:

• Zvikafu zvine makabhohydrate
• Zvikafu zvine mapuroteni