7 Mhedzisiro yeGreasy Chikafu paMuviri Wako

Zvemukati

• 1. Zvinogona kukonzera kuzvimba, kurwadziwa nemudumbu, uye manyoka
• 2. Inogona kukanganisa hutumbu hwako microbiome
• 3. Zvingatungamira mukurema uye kufutisa
• 4. Inogona kuwedzera njodzi yako yechirwere chemwoyo uye sitiroko
• 5. Inogona kusimudzira njodzi yako yeshuga
• 6. Zvinogona kukonzera acne
• 7. Inogona kukanganisa kushanda kwehuropi
• Maitiro ekudzivirira chikafu chine mafuta
• Shandisa nzira dzakanaka dzekubika
• Tsiva chikafu chine mafuta uine sarudzo dzine hutano
• Chinokosha

Chikafu chemafuta hachiwanikwe chete pazvibatanidzwa zvekudya zvinokurumidza asiwo nzvimbo dzekushandira, maresitorendi, zvikoro, uye kunyangwe imba yako.

Zvizhinji zvekudya zvakakangwa kana kubikwa nemafuta akawandisa zvinoonekwa semafuta. Zvinosanganisira french fries, mbatatisi machipisi, yakadzika-dhishi piza, hanyanisi mhete, cheeseburgers, uye donuts.

Izvi zvinhu zvinowanzo kuve zvine makirori mazhinji, mafuta, munyu, uye makarobhati akacheneswa asi pasi pefibre, mavitamini, uye zvicherwa.

Kunyange iwo achigona kuve unonakidza kurapwa pazviitiko zvakakosha, chikafu chine mafuta chinokanganisa muviri wako uye hutano munguva pfupi nepfupi.

Heano ma7 mhedzisiro yezvikafu zvine mafuta pamuviri wako.

1. Zvinogona kukonzera kuzvimba, kurwadziwa nemudumbu, uye manyoka

Pakati pemacronutrients - carbs, mafuta, uye mapuroteni - mafuta ndiwo anononoka kugayiwa ().

Nekuti chikafu chine mafuta chine huwandu hwakawanda hwemafuta, vanononoka kubuda mudumbu. Nekudaro, chikafu chinoshandisa nguva yakawanda mudumbu mako, izvo zvinogona kukonzera kubhowa, kusvotwa, uye kurwadziwa nemudumbu ().

Muvanhu vane zvichemo zvekuzeya, senge zvinokonzeresa bowel syndrome (IBS), chisingaperi pancreatitis, kana chirwere chedumbu, huwandu hwakawanda hwemafuta echikafu hunogona kukonzera marwadzo emudumbu, kupwanya, uye manyoka ().

Kudya kwekunonoka kunonoka kubuda mudumbu uye kunogona kukonzera kuputika, kusvotwa, uye kurwadziwa nemudumbu. Muvanhu vane mamwe mamiriro ekugaya, izvi zvekudya zvinogona kukuvadza zviratidzo sekukomba uye manyoka.

2. Inogona kukanganisa hutumbu hwako microbiome

Zvikafu zveGrisi zvinozivikanwa kukuvadza mabhakitiriya ane hutano anogara mudumbu rako.

Iyi kuunganidzwa kwemajusi, anonziwo gut microbiome, anokanganisa zvinotevera:

• Kugaya kwe fiber. Hutachiona mumatumbo ako hunoputsa fiber kuti ibudise pfupi-cheni mafuta acids (SCFAs), ayo ane anti-anogumbura mhedzisiro uye anogona kudzivirira kubva kumatambudziko ekugaya ().
• Mhinduro yemumuviri. Iyo gut microbiome inotaurirana nema immune maseru kubatsira kudzora mhinduro yemuviri wako kuzvirwere (,).
• Kurera mutemo. Kusanzwisisika kwematumbo mabhakitiriya kunogona kubatsira mukuwedzera huremu (,).
• Uturu hutano. Kuvhiringidzika kwegumbo microbiome kwakabatana nekuvandudzwa kweBS, nepo maprobiotic - anorarama, ane hutachiona hutachiona hunowanikwa mune zvimwe zvekudya - zvinogona kubatsira kuvandudza zviratidzo (,,).
• Hutano hwemwoyo. Utano hwakasimba hutachiona hunogona kubatsira kukurudzira moyo-unodzivirira HDL cholesterol, nepo zvisikwa zvinokuvadza zvingagadzira arteri-inokuvadza makomputa anokonzera chirwere chemwoyo (,).

Kudya kwemafuta akawanda, senge kune zvakapfuma muzvikafu zvine mafuta, kunogona kukuvadza gut yako microbiome nekuwedzera huwandu hweuturu husina hutano hwehutachiona uye kudzikamisa huwandu hwehutano ().

Shanduko idzi dzinogona kunge dzakabatana nekufutisa uye zvimwe zvirwere zvisingaperi, zvakaita segomarara, chirwere chemwoyo, chirwere cheshuga, uye chirwere cheParkinson ().

Zvakangofanana, kumwe kutsvagurudza nezve kudya uye gut gut kunodiwa.

Chikafu chisina hutano, chine mafuta chinogona kukanganisa chiyero chebhakitiriya mumatumbo ako, zvichibvumira matambudziko asina hutano kuti akure. Izvi zvakabatana nehuremu nekuwanda kwezvirwere zvisingaperi.

3. Zvingatungamira mukurema uye kufutisa

Zvokudya zveGrisi, izvo zvinobikwa muhuwandu hwemafuta, zvinogona kukonzera kurema nekuda kwehuwandu hwadzo hwekoriori.

Semuenzaniso, mbatatisi diki yakabikwa (3.5 ounces kana 100 gramu) ine 93 macalorie uye 0.1 gramu emafuta, nepo huwandu hwakaenzana hweFrench fries hunotakura 312 macalorie uye 15 magiramu emafuta (,).

Ongororo dzekucherechedza dzinobatanidza kudya kwakanyanya kwechikafu chakakangwa uye nekukurumidza kune huwandu hwehuremu hwekuwedzera uye kufutisa (,,).

Kufutisa kunosanganisirwa neakawanda akashata mamiriro ehutano, anosanganisira chirwere chemwoyo, chirwere cheshuga, sitiroko, uye mamwe kanzira (,).

Kunyanya, kudya kwakanyanya kwemafuta anotapira kunogona kukonzera huremu.

Trans mafuta anoumbwa kana oiri yemiriwo ishandurwa nemakemikari kuti igare yakasimba pane tembiricha yemukati. Kunyangwe paine mirau pamusoro pekushandisa kwavo, ivo vachiri kuwanikwa mune zvakawanda zvine chikafu chekudya nekuda kwekushandiswa kwemamwe hydrogenated maoiri emafuta mukutsva nekugadzira chikafu.

Zvidzidzo zvezvipfuwo zvinocherekedza kuti mafuta ekushambadzira anogona kutungamira kukuwedzera kudiki muhuremu - kunyangwe pasina kuwanda kwekoriori kudya (,).

Pamusoro pezvo, ongororo yemakore masere mumadzimai makumi mana ane makumi masere neshanu neshanu yakaratidza kuti avo vane huremu hwakawandisa vakawana imwe mapaundi 2.3 (1 kg) pa1% yega yega mukuwedzera kwavo kwekudya mafuta ().

Kunyange hazvo zvimwe zvidzidzo zvisina kutsigira izvi zvakawanikwa, kugara uchidya chikafu chine mafuta chingangokanganisa kudzora huremu ().

Zvokudya zveGrisi zvakakwirira mumakoriyori, mafuta akawandisa, uye mafuta anotapira, zvese izvi zvinogona kutungamira mukurema uye kufutisa.

4. Inogona kuwedzera njodzi yako yechirwere chemwoyo uye sitiroko

Zvokudya zveGrisi zvine zvakawanda zvakashata zvinokanganisa pahutano hwemwoyo.

Semuenzaniso, chikafu chakakangwa chakaratidzirwa kuwedzera kuwedzera kweropa, yakaderera HDL (yakanaka) cholesterol, uye inotungamira mukurema uye kufutisa, zvese izvi zvine hukama nechirwere chemwoyo (,,).

Semuenzaniso, kutsvagurudza kunoratidza kuti mbatatisi machipisi inowedzera kuzvimba uye inogona kukonzera chirwere chemwoyo ().

Zvakare, njodzi yako yechirwere chemwoyo inogona kuve yakabatana nekuwanda kwaunodya chikafu chakakangwa ().

Imwe ongororo yakawana kuti vakadzi vaidya 1 kana kupfuura servings yehove dzakakangwa pavhiki vaive ne48% yakanyanya njodzi yekushaya moyo pane avo vaingodya 1-3 servings pamwedzi ().

Mune kumwe kuongorora, vanhu vaidya maviri kana anopfuura ehove dzakabikwa pavhiki vaive ne 63% njodzi yekurohwa nemoyo kana kurohwa kupfuura avo vaidya 1 kana mashoma servings pamwedzi ().

Pamusoro pezvo, chidzidzo chikuru chekucherechedza mune vanhu zviuru zvitanhatu munyika makumi maviri neshanu dzakabatana kudya chikafu chakakangwa, pizza, uye zvinwiwa zvine munyu zvine 16% yakawedzera njodzi yekurohwa ().

Zvokudya zvegrisi zvinogona kuwedzera njodzi yako yechirwere chemwoyo uye sitiroko nekuda kwemhedzisiro yavo pahuremu, kuwedzerwa kweropa, uye cholesterol.

5. Inogona kusimudzira njodzi yako yeshuga

Chikafu chinokanganisa chinogona kuwedzera njodzi yako yerudzi rwechipiri chirwere cheshuga ().

Kudya chikafu chinokurumidza, icho chinosanganisira kwete chete chikafu chine mafuta asiwo zvinwiwa zvine shuga, zvinotungamira kukirori yakakwira, kuwedzera huremu, kudzora shuga muropa, uye kuwedzera kuzvimba ().

Nekudaro, izvi zvinhu zvinowedzera njodzi yako yerudzi rwechipiri chirwere cheshuga uye metabolic syndrome - boka remamiriro ezvinhu anosanganisira kufutisa, kuwedzerwa kweropa, uye neshuga yeropa ().

Semuenzaniso, chidzidzo chikuru chekucherechedza chakawana kuti kudya chikafu chakakangwa 1-3 nguva pasvondo kwakawedzera njodzi yerudzi rwechipiri chirwere cheshuga ne15% - asi zviitiko zvinomwe kana zvimwe pasvondo zvakawedzera njodzi ne55% ().

Chimwe chidzidzo chakawana kuti vanhu vaidya chikafu chinokurumidza kanopfuura kaviri pavhiki vaive nemukana wakapetwa kaviri wekuvandudza insulin inshuwarisi, inova inotungamira chirwere cheshuga, ichienzaniswa neavo vakaidya kanodarika kamwe pasvondo ().

Kudya chikafu chine mafuta kunomutsa njodzi yako yerudzi rwechipiri chirwere cheshuga nekuwedzera huremu hwemuviri nekuzvimba, pamwe nekukanganisa kudzora kweshuga muropa.

6. Zvinogona kukonzera acne

Vanhu vazhinji vanobatanidza zvekudya zvine mafuta nemaboutout uye acne.

Muchokwadi, zvidzidzo zvinobatanidza chikafu chekuMadokero, icho chakapfuma mumacarbs akacheneswa, chikafu chinokurumidza, uye zvinhu zvine mafuta, zvine acne (,).

Ongororo mune vanopfuura zviuru zvishanu vechidiki vechiChinese vakaona kuti kugara uchidya chikafu chakakangwa kunowedzera mukana weacne ne17%. Zvakare, kumwe kuongorora kwakaitwa mune vechidiki mazana maviri nemazana matatu veTurkey kwakaratidza kuti kudya zvinhu zvine mafuta akaita soseji nemabhegi zvakawedzera njodzi yemakonzo ne24% (,).

Nekudaro, iyo chaiyo mashandiro ekuseri kwechiitiko ichi anoramba asina kujeka.

Vamwe vaongorori vanofunga kuti kudya kwakashata kunogona kukanganisa maitiro ejeni uye kuchinja mahormone nenzira inosimudzira acne (,,,,).

Kudya kwekuMadokero ine huwandu hwakakwira hwe omega-6 kusvika ku omega-3 fatty acids inogona zvakare kukonzera kuwedzera kuzvimba kunotungamira kune acne. Nepo omega-3s achiitika muhove ine oiri, algae, uye nzungu, omega-6s anowanikwa mumafuta emiriwo, nzungu, uye mhodzi.

Mafuta anoshandiswa mukutsvaira chikafu chine mafuta akakwirira mu omega-6s uye nekudaro anogona kukonzera kusaenzana mune ichi chiyero (,,).

Zvimwe zvekudya zvine mafuta zvakaita semadonhedhi akaomeswa zvakare akakwirira mumacarbs akacheneswa. Aya ndiwo mashuga uye zviyo zvakanatswa izvo zvinobviswa fiber yavo uye zvakawanda zvinovaka muviri.

Nekuti chikafu chine shuga chinowedzera chiitiko chemamwe mahormone mumuviri wako - kusanganisira androgens uye insulin-senge yekukura chinhu 1 (IGF-1) - vanogona kusimudzira acne nekukwidziridza kugadzirwa kwako kwemasero eganda uye echisikigo ganda mafuta (,).

Ramba uchifunga kuti kwakawanda kutsvagisa nezve acne zvikonzero zvinodiwa ().

Zvokudya zvegirisi zvinogona kuunza acne nekuwedzera kuzvimba uye kushandura maitiro ekutaura uye mahormone mazinga.

7. Inogona kukanganisa kushanda kwehuropi

Kudya kwakapfuma zvine mafuta, chikafu chine mafuta kunogona kukonzera matambudziko nekushanda kwehuropi.

Kurema, kuwedzera kweropa, uye metabolic syndrome yakabatana nezvikafu zvine mafuta zvine chekuita nekukuvara kwehurongwa hwehuropi hwako, zvinyama, uye chiitiko (,,).

Zvidzidzo zviviri zvakakura mu5,083 nevanhu 18,080, zvichiteerana, zvakasunga kudya kwakanyanya muzvikafu zvine mafuta uye zvakakangwa kusvika kudzikira kwekugona kwekudzidza nekurangarira, pamwe nekuwedzera kwekuzvimba (,).

Pamusoro pezvo, chikafu chakakwira mumafuta ekufambisa chakabatanidzwa mukukanganisa mukushanda kwehuropi.

Kumwe kufunda muvanhu vakuru gumi nemazana masere nevatanhatu kwakabatanidza gramu yega yega yekutapisa mafuta inodyiwa pazuva neyakaipisisa izwi kurangarira, zvichiratidza kukuvara kwendangariro ().

Pamusoro pezvo, mune ongororo mumadzimai makumi matatu nemasere, kudya kwakanyanya kwemafuta akaguta uye ekuchinjisa kwakabatana nehurombo hwekurangarira izwi nekucherechedzwa, mukuwedzera kune kuita kwakashata mumabasa enzvimbo ().

Chekupedzisira, ongororo yezvidzidzo gumi nembiri zvakabatanidza mafuta akazara uye akazara nenjodzi kuora mwoyo, kunyangwe mimwe mhedzisiro yaipesana ().

Pakazara, kumwe kutsvagisa kunodiwa.

Chikafu chinokanganisa chinogona kukuvadza kudzidza kwako uye ndangariro, pamwe nekuwedzera njodzi yako yekuora mwoyo. Asi, zvimwe zvidzidzo zvinodiwa.

Maitiro ekudzivirira chikafu chine mafuta

Kune nzira dzakawanda dzekudzora kana kudzivirira kunwiwa kwezvikafu zvine mafuta. Izvi zvinosanganisira kwete chete nzira dzakanaka dzekubika asi zvakare mararamiro marongero.

Shandisa nzira dzakanaka dzekubika

Zvikafu zveGrisi zvinowanzo zvakakangwa, zvinoreva kuti zvinobikwa mumafuta akawanda. Nzira dzisingashandise oiri yakawanda dzinosanganisira:

• Ovhiri kufura. Izvi zvinosanganisira kubheka pane yakanyanya kupisa tembiricha (450 ° F kana 230 ° C), iyo inobvumidza chikafu kuwana crispy uchishandisa shoma kana isina mafuta. Iyi nzira inoshanda zvakanyanya mushe nembatatisi senge imwe nzira yeFrench fries.
• Mhepo ichitsvaira. Michina yekutsvaira mweya inotenderera mweya unopisa uchikomberedza chikafu, ichiita kuti ive crispy kunze asi yakapfava mukati. Inoshandisa 70-80% mashoma emafuta pane echinyakare nzira dzekutsvaira, zvichireva kuti chikafu chako hachiwane mafuta.
• Kupfungaira. Iyi nzira inoshandisa huni kubva kumvura inopisa uye haidi mafuta. Iyo yakanaka imwe nzira pakubika chikafu senge madomasi, hove, uye miriwo.
• Kuchengeta. Haudi mafuta akawandisa ekutsva. Iyi nzira inonyanya kubatsira kune nyama nemiriwo.

Kana iwe usiri kuda kumbofungidzira zvachose, ita shuwa kushandisa skimmer kuti mafuta adonhedze uye chengetera chikafu papepa tauro kunyorova iwo akawandisa mafuta.

Tsiva chikafu chine mafuta uine sarudzo dzine hutano

Nesimba shoma, unogona kutsiva zvekudya zvakakangwa nezvakakwana, zvinovaka muviri. Heano mamwe maresitorendi kune echinyakare chikafu chine mafuta:

• Burgers. Panzvimbo pekuenda kune chinokurumidza chikafu mubatanidzwa, edza kugadzira ako ega burger kumba nevhu pasi yemombe, lettuce, uye yakazara zviyo buns.
• Fries. Ovhiri-yakabikwa mbatatisi ndiyo imwe nzira yakanaka kune veFrance mafrimu. Kuti uisiyanise iyo kumusoro, shandisa mimwe midzi miriwo senge mbatatisi, parsnips, uye karoti.
• Pizza. Panzvimbo pekutenga yakadzika-dhishi mhando, edza kugadzira yeItaly yakatetepa-crust pizza kumba. Iwe unogona kushandisa chitoro-chakatengwa kana chikafu chakagadzirwa nematomatisi ane hutano, miriwo, uye nyama dzakaonda. Shandisa cheese zvishoma kuti udzikise mafuta.
• Machipisi. Kana iwe uchinge uchinge uchishuvira mari yemunyu, edza crispy yakabikwa kare, isina munyu bhinzi bhinzi, kana wedges emabheka akabikwa kana pita nehummus kana edamame.
• Hove nemachipisi. Hove ine hutano hwakanyanya - asi ndoda kana uchinge warohwa uye wakakangwa. Dzimwe nzira dzakasarudzika pane hove dzakabikwa mugungwa kana dzakabikwa nembatatisi yakachekwa, miriwo yakabikwa, kana saradhi.
• Chinese chinotora. Zvizhinji zveChinese zvekutora ndiro zvine mafuta uye zvakakangwa. Panzvimbo pezvisarudzo zvako zvenguva dzose, edza veggie-heavy stir-fries, steamed dumplings, uye masobho.
• Fried huku. Nyuchi inogona kubikwa nyore nyore kana kubikwa panzvimbo pekukangwa.
• Donuts. Kana iwe uchida chimwe chinhu chinotapira, edza smoothie, yakazara zviyo muffin nemichero kana nzungu, zvakabikwa maapuro machipisi, kana chimedu chemuchero.

Ovhiri yekutsvaira, mweya wekutsvaira, kupisa uye kukwirisa dzese idzo nzira dzakakura pane yechinyakare, mafuta-anorema kufaya. Pamusoro pezvo, chikafu chakawanda chine makirizi chiri nyore kutsiva nezvakakwana, zvinovaka muviri.

Chinokosha

Chikafu chakakora senge mafirita, machipisi, pizza, nemadonati zvakakwira macalorie nemafuta asina hutano.

Kudya kwakanyanya kweichi chikafu kunogona kutungamira mukuwedzera huremu, kufutisa, chirwere chemwoyo, chirwere cheshuga, kuzvimba, manyoka, acne, uye hurema hwehuropi hunoshanda.

Kunyange zvichinyatsogamuchirwa kunakirwa nezvikafu zvakakangwa pane zviitiko zvakakosha, iwe unofanirwa kuyedza kudzora kudya kwako uye kusarudza dzimwe nzira dzine hutano sechikamu chekudya kwakaringana.