Chikafu chakakwira mumafuta chakanakira moyo
Zvemukati
- Rondedzero yezvikafu zvakakwirira mumafuta asina kukwana
- Oiri maorivhi ndiwo mafuta akanyanya kuchengetedza moyo, saka dzidza kusarudza mafuta akanaka pakutenga.
Mafuta akanaka emwoyo mafuta asina kuguta, anowanikwa musalmon, avocado kana flaxseed, semuenzaniso. Aya mafuta akapatsanurwa kuita mhando mbiri, monounsaturated uye polyunsaturated, uye anowanzo kuve mvura mumhepo tembiricha.
Mafuta asina kunyungudutswa anoonekwa seakanaka nekuti pamusoro pekudzikisa cholesterol yakazara, LDL (yakaipa) cholesterol uye triglycerides, iwo anobatsirawo kuchengetedza HDL (yakanaka) cholesterol yakakwira.
Rondedzero yezvikafu zvakakwirira mumafuta asina kukwana
Ona tafura iri pazasi yehuwandu hwemafuta akanaka aripo mu100 g yezvimwe zvekudya.
| Chikafu | Unsaturated Mafuta | Makorori |
| Avocado | 5.7 g | 96 kcal |
| Tuna, yakachengetedzwa mumafuta | 4.5 g | 166 kcal |
| Salmon isina ganda, yakabikwa | 9.1 g | 243 kcal |
| Sardines, yakachengetwa mumafuta | 17.4 g | 285 kcal |
| Miorivhi yakasvibirira yakasvibira | 9.3 g | 137 kcal |
| Yakawedzera mhandara mafuta omuorivhi | 85 g | 884 kcal |
| Nzungu, yakakangwa, yakarungwa | 43.3 g | 606 kcal |
| Chestnut yePará, mbishi | 48.4 g | 643 kcal |
| Mbeu yeSesame | 42.4 g | 584 kcal |
| Yakapiswa, mbeu | 32.4 g | 495 kcal |
Zvimwe zvekudya zvakapfuma mumafuta aya ndeizvi: mackerel, mafuta emiriwo akadai secanola, mafuta emichindwe uye soy, sunflower nembeu dzechia, nzungu, maarumondi nemashezi. Ona huwandu hwenzungu dzaunofanirwa kudya kunatsiridza hutano: Mashizha ecashew anogona sei kuvandudza hutano.
Chikafu chakakwira mumafuta asina kunyungudutswa
Chikafu chakakwira mumafuta asina kunyungudutswaNezvakanaka mhedzisiro yaro mabhenefiti, mafuta akanaka anofanirwa kuve aripo mukudya, achitsiva mafuta akashata, ayo akazara uye anotenderera mafuta. Kuti uwane kuti ndezvipi zvekudya izvo zvakashata mafuta zvirimo, verenga: chikafu chakazara mumafuta akazara uye chikafu chakakwira mumafuta ekufambisa.
Zvimwe zvinhu zvemafuta akanaka ndeaya:
- Kuvandudza kutenderera kweropa,
- Kukurudzira kutandara kwemitsipa yeropa, uchibatsira kudzikisa BP.
- Ita se antioxidant mumuviri;
- Kuvandudza ndangariro;
- Simbisa immune system;
- Dzivirira chirwere chemwoyo.
Kunyangwe mafuta asina kutsveneswa akanaka kune moyo, iwo achiri mafuta uye akakwirira mumacalorie. Naizvozvo, kunyangwe mafuta akanaka anofanirwa kudyiwa zvine mwero, kunyanya kana munhu aine cholesterol yakakwira, hypertension, chirwere cheshuga kana kuwandisa muviri.
Oiri maorivhi ndiwo mafuta akanyanya kuchengetedza moyo, saka dzidza kusarudza mafuta akanaka pakutenga.
Mabhuku Edu
Matambudziko eCommon Cold
