Bvunza Chiremba Wekudya: Kukosha kwePolyunsaturated Fat

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Mubvunzo: Ndinofanira kudya akawanda polyunsaturated mafuta kupfuura mamwe marudzi emafuta? Kana zvakadaro, yakawanda sei yakawandisa?

A: Munguva pfupi yapfuura, mafuta akazara anga ari musoro wakakurumbira mune zvinovaka muviri, kunyanya sekutsvagisa kutsva kunoratidza kuti kunwa zvine mwero kwemafuta akazara kunogona kunge kusiri kukanganisa kuhutano hwemoyo wako sezvataimbofunga. Nekuda kweizvozvo, vanhu vanga vachiratidzira mabhenefiti emafuta akazara asi vachidzikisira basa remafuta e-polyunsaturated mukudya kwavo - iko iko kukanganisa.

Kana iwe uchida kudzikisa yako LDL cholesterol, wobva wawedzera asina kushatiswa mafuta (polyunsaturated uye monounsaturated) uku uchidzikisa mafuta akazara mukudya kwako ndiyo nzira iri nyore yekuita izvi. Mabhenefiti emafuta asina kunyoroveswa asati anyatsonzwisiswa, vanhu vakaudzwa kuti vadye mafuta ane mafuta mashoma uye kutsiva iwo mafuta mukudya kwavo nemakabohydrate. (Tsvaga kana iwe uchidya akawanda mafuta ane hutano.)

Nekudaro, vanhu havana kuzopedzisira vaderedza mafuta avo akaguta-panzvimbo, ivo vakangodya yakaderera-mhando, yakanatswa makabhohaidhiretsi (kureva chingwa chena), izvo zvisina kubatsira hutano hwevaAmerica zvachose. Pane kudaro, tevera mazano aya kuti uve nechokwadi chokuti uri kuwana zvakakwana zvemhando imwe neimwe yemafuta.

Ichengete Yakadzikama

Ini ndinowanzokurudzira kuti vatengi vawane chikamu chimwe muzvitatu chemafuta avo kubva kumafuta akazara (bhota, nyama tsvuku, mukaka wakazara-mafuta), chikamu chimwe muzvitatu kubva ku polyunsaturated (walnuts, hove dzine mafuta, canola mafuta), uye chikamu chimwe muzvitatu kubva ku monounsaturated ( maorivhi, makotapeya, macadamia nzungu). Iwe unopinda mumatambudziko kana iwe ukatanga kudzika zvakanyanya kana kuwedzera rimwe boka. Ndinonzwa kurwadziwa pandinonzwa nyanzvi dzichikurudzira vanhu kuti vadye mafuta ose avanoda-iro izano rakaipa! Zvese zviri mukudya kwako ndezvekuyera, kana iwe uchidya zvimwe zvechimwe chinhu, iwe uchafanirwa kudya zvishoma zvechimwe chinhu-uye vanhu vanogara vachiita kunge vachirangarira iyo "yekudya zvakanyanya" chikamu uye kukanganwa iyo "kudya zvishoma" chikamu.

Iyo nyowani yakazara yakazara yekutsvagisa kwemafuta inoratidza kuti kudya kwakanatswa makabhohaidhiretsi pane mafuta akazara ipfungwa yakaipa-yakaipa kupfuura kana iwe uchingosiya mafuta ako akaguta kudya wega munzvimbo yekutanga. Pfungwa iri nani: Idya mamwe (asi kwete akawandisa) mafuta akaguta, asi idyawo monounsaturated mafuta, polyunsaturated mafuta, uye nekudzikisira iyo yakawedzerwa shuga uye yakanatswa tsanga mukudya kwako zvakanyanya sezvinobvira. (Edza aya mairi mafuta matsva ane hutano yekubika nawo!)

Kana Iwe Uchifanira, Zendamira KuUsaturated

Kana iwe uchiwanzodya mamwe emhando imwe yemafuta, ndingakurudzira kudya mamwe mafuta asina unsaturated (polyunsaturated uye monounsaturated). Kutsiva mafuta akaguta akawandisa nemafuta asina kunyorova kunotungamira mukudzikira kwemafuta emudumbu anokuvadza anogara akatenderedza nhengo dzako. Imwe tsvagiridzo inoratidza kuti kana iwe ukadya zvakanyanya, wobva wadya yakawanda polyunsaturated mafuta (kupikisana nemafuta akazara) kunotungamirira kumafuta mashoma emuviri. Kunyangwe mafuta akaguta achinaka zvinonaka, uye achidiwa kune akasiyana siyana maseru uye zvimiro mabasa, hutano bhenefiti yekudya yakawedzera mafuta akazara anowanzo kuwandisa. (Saka nguva inotevera iwe uri mukicheni, edza izvi zvinotsiviwa nemafuta zviri nani pane bhotela.)

Enda Nuts

Iwe unogona kuwana mafuta e polyunsaturated mune zvako zvekudya kubva kune sosi senzungu uye mhodzi, izvo zvine zvese polyunsaturated uye monounsaturated mafuta. Zvimwe zvitubu zvemafuta e polyunsaturated zvinosanganisira flaxseeds, flaxseed oil, canola oil, uye toasted kana kugara sesame seed oil.

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