Asi Chimwe Chikonzero Chakakosha Kudya Mamwe Mafuta Akagwinya

Zvemukati

• Ongororo ye

Nzungu, mhodzi, uye maavocado ndiwo makuru emafuta ane hutano ayo munhu wese anofanira kunge achiisa mukudya kwavo. Uye kana iwe ukazviwedzeredza pamafuta kazhinji, kana kunyanya iwo asina hutano (semuenzaniso, saladhi mapfekero) anogona nyore kupeta macalorie ari muchikafu chako, chikamu chemafuta chine hungwaru chinodiwa kune zvikonzero zvakawanda kupfuura kungobatsira kwemafuta pachawo. . Mafuta ane hutano anogona kukubatsira iwe kuwana yakanyanya nutrient bang kune yako caloric buck, zvakare.

Sei? Kune mhando mbiri dzevhitamini kunze uko: mvura-inogadziriswa uye mafuta-akanyungudika mavitamini. Mavhitamini mazhinji (akadai sevhitamini C uye ese mavhitamini yako B) anonyungudika nemvura, uye saka anongobuda kunze kana adyiwa zvakanyanya. Asi mavitamini A, D, E, uye K anoonekwa seakasviba-mafuta uye anochengetwa akareba muchiropa uye mumafuta. Saka nepo iwe uchifanira kutora vhitamini C uye mamwe mavhitamini anonyungudika mumvura nguva dzose, muviri wako unorembera pamavhitamini anonyungudika mafuta kwenguva refu. (Iyo yose-inosanganisira rwendo rwesvondo kuenda kuMexico runogona kupa muviri wako vhitamini D yakakwana kuti igare iwe kwemavhiki!)

Mavhithamini ane mafuta-anogadzikana anoita chaizvo zvazvinonzwika-anonyunguduka musosi yemafuta ekudya uye anotakurwa kuburikidza nematumbu, muropa, uyezve muchiropa kusvikira adikanwa. Asi ndipo paunofanira kungwarira. Kuti ugone kukohwa zvizere mabhenefiti eVitamin A, D, E, uye K, chikafu chako chinofanira kuve nemafuta ane hutano akakwana kutakura aya mavitamini mumuviri wako wese. Kudya mavitamini aya pasina mafuta akakwana kwakafanana nekuisa gasi mumotokari asi usina munhu pachigaro chemutyairi. Iwe hausi kuzosvika chero kupi neiyo izere tangi yegasi (kureva ndiro yako hombe yemidhero) isina mutyairi akasarudzika (~ mafuta!).

Iyo yekugadzirisa, chokwadika, haisi kudzinga pasi yako smoothie nebhokisi reakadzika-akaomeswa madonati. Neimwe nzira, kutsvagisa kunoratidza kuti kunwiwa kwevhitamini ndiko kwakanyanya ine huwandu hwakaderera kusvika pakati nepakati hwemafuta (akakomberedza magiramu gumi nemashanu kusvika makumi matatu) zvichienzaniswa pasina mafuta kana chikafu chine mafuta (anopfuura magiramu makumi matatu nemashanu). Saka zvinoreva izvo kuti ounce wenzungu, kiyipuni yemafuta emuorivhi, kana 1/3 yeavhado. Izvo zvakare zvakanakisa kudzora mafuta akazara kubva kumhuka uye kudzivirira mafuta ekuchinja, uye pachinzvimbo kunamatira nezvikafu zvakakwirira mumafuta epolunsaturated uye monounsaturated semafuta emuorivhi, avocado, nzungu, mhodzi, fakisi, hove, uye chia.

Unoda kumwe kurudziro? Heano mamwe endinoenda-kune masanganiswa. Nepo pasina humbowo hwakasimba hwekutaura kuti mafuta chaiwo anobatsira kupfuura mamwe, kuverevedza mune akauraya akasiyana-siyana asina unsaturated zvinyorwa zvinopa zvakasiyana-siyana-chinhu chakakosha chekudya kune hutano.

• Avocado saladi nemafuta emuorivhi evhitamini E kutora
• Cottage cheese nemaarumondi ekutorwa kwevhitamini D
• Mbatatisi dzinotapira dzine muto wenzungu wekutora vhitamini A
• Yakarukwa kabichi ine mafuta hove yevhitamin K yekumwa

Ongororo ye