Bvunza Chiremba wezvekudya: Uri Kudya Zvakawanda Zvakawanda Mafuta Hutano?

Zvemukati

• Ongororo ye

Mubvunzo: Ndinoziva zvikafu zvakaita semaarumondi, avocado, mafuta omuorivhi, uye salmon zvine mafuta anonzi monounsaturated, asi "mafuta ane hutano" akawanda sei? Uye zvakadii izvi zvekudya zvine mafuta zvandinofanira kudya kuti ndiwane mabhenefiti pasina kuwana huremu?

A: Mubvunzo mukuru. Mafuta chinhu chakanaka, asi haana kusiyana neizvozvo iwe unokwanisa tora yakawandisa yavo. Macalorie akakosha, uye kunyanya nemafuta, zviri nyore kutora macalorie akawanda usingazive. Ndiri kuenda kunogadzira fungidziro mbiri kuti ndigone kunyatso pindura mibvunzo yako.

Ngatimbofungidzira kuti iwe unodya mazana mazana manomwe ezviuru macalorie pazuva, uye iwe uteedzere chikafu chinenge makumi mana muzana muzana makabhohaidhiretsi, makumi matatu muzana mapuroteni, uye makumi matatu muzana mafuta (zvine musoro, zvine mwero kudya). Iwe unodya katatu kudya uye 1 tudyo maarimondi (1oz) zuva rega rega.

Uchishandisa nhamba idzi unenge uchidya 57 magiramu emafuta pazuva. Snack yako ye1oz yemaarumondi ine magiramu gumi nemana emafuta, ichikusiya uine magiramu gumi nemana emafuta pane chimwe nechimwe chekudya kwako. Iyi ndiyo huwandu hwemafuta anowanikwa mu1 Tbsp yemafuta (muorivhi, sesame, kokonati, canola, nezvimwewo) kana ½ yekotapeya. Rimwe chete rechizi rine magiramu mapfumbamwe emafuta, nepo 1 zai rese riine magiramu matanhatu. Unogona kuona kuti zviri nyore chaizvo kusangana nezvinangwa zvako zvemafuta zvezuva racho.

Huwandu hwemafuta hunogona kukonzeresa iwe kuti uwedzere huremu hwakawanda mubvunzo wemakoriori ese. Iwe haufanire kuvharirwa mukati me30 muzana yemakori kubva pamuenzaniso wemafuta wandakashandisa pamusoro, asi pakati pe30-35 muzana ndipo panofanira kugara vanhu vazhinji, kunze kwekunge vanyanyisa kudzora makabhohaidhiretsi (makumi maviri muzana emakoriori ese). Tsvagiridzo ine yakaderera-carbohydrate yekudya inoratidza kuti iwe unogona kuve wakasununguka zvakanyanya nemafuta ako ekudya kana makabhohaidhiretsi ako akadzikira.

Imwe zano rekupedzisira randinogara ndichiudza vatengi kuyera mafuta. Zviri nyore kwazvo kudurura 2 Tbsp yemafuta emuorivhi mupani panzvimbo ye 1. Iyi nzira iri nyore inogona kushandura pakarepo mafuta ako uye calorie kudya kubva kune yakawandisa kusvika kune yakanaka.

Dr. Mike Roussell, PhD, inyanzvi yezvokudya zvinovaka muviri inozivikanwa nokuda kwekukwanisa kwake kushandura pfungwa dzakaoma dzekudya kwekudya kuva maitiro anoshanda uye mazano kune vatengi vake, izvo zvinosanganisira vatambi vane unyanzvi, vatungamiri, makambani ezvokudya, uye nzvimbo dzepamusoro dzehutano. Dr. Mike ndiye munyori we Dr. Mike's 7 Nhanho Kurema Kurasikirwa Chirongwa uye zviri kuuya Mbiru dzeNutrition.

Batana naDr Mike kuti uwane zvakanyanya nyore kudya uye matipi ezvehutano nekutevera @mikeroussell paTwitter kana kuve fan of yake Facebook peji.

Ongororo ye