Mafuta Gramu - Akawanda Sei Mafuta Aunofanira Kudya Nezuva?

Zvemukati

• Chii chinonzi mafuta?
• Mabasa uye mabhenefiti emafuta
• Mhando dzakasiyana dzemafuta
• Monounsaturated mafuta
• Mafuta ePolyunsaturated
• Mafuta akaguta
• Trans mafuta
• Mafuta mangani ane hutano kudya pazuva?
• Kudya kwemafuta mashoma
• Mafuta akakwirira, akadzika carb kana Ketogenic kudya
• Wakaenzana-Mafuta eMediterranean Kudya
• Chikafu chakakwira mumafuta ane hutano
• Monounsaturated mafuta
• Mafuta ePolyunsaturated
• Mafuta akaguta
• Chinokosha

Mafuta chikamu chakakosha pane chako chikafu, asi kufunga kuti yakawanda sei yekudya kunogona kuvhiringidza.

Kwemakore makumi mashanu apfuura, vanhu vazhinji vakatama kubva pane ane mwero mafuta kuenda kune yakaderera mafuta kudya, zvichibva pane zvinokurudzirwa kubva kumasangano ezvehutano.

Nekudaro, iro bhuku harichatauri muganho wepamusoro wemafuta mangani aunofanira kudya.

Chinyorwa ichi chinotora kutarisa kwakadzama pamhando dzakasiyana dzemafuta uye chinopa mazano ezvekudya zvakawanda pazuva.

Chii chinonzi mafuta?

Pamwe pamwe neprotein uye carbs, mafuta ndeimwe yematatu macronutrients mune chako chikafu.

Iwe unodya mafuta nenzira ye triglycerides. A triglyceride molecule ine matatu fatty acids akasungirirwa kune glycerol musana. Iwo mafuta acids ane ngetani dzemarabhoni uye mahydrogen.

Imwe nzira yekuisa mafuta ndeyehurefu hwemaketani emaketani:

• ipfupi-cheni mafuta acids: asingasviki matanhatu macarboni
• wepakati-cheni mafuta acids: 6-12 macarbon
• refu-cheni mafuta acids: 13–21 macaron
• refu-cheni yakakora mafuta acids: 22 kana mamwe macarboni

Mazhinji emafuta iwe aunodya akareba-cheni mafuta acids. Pfupi-cheni mafuta acids anonyanya kugadzirwa kana mabhakitiriya achivirisa soluble fiber mukoloni yako, kunyange mafuta emukaka anewo mashoma.

Yakareba-cheni uye yakareba kwazvo-cheni mafuta anopinza muropa uye osunungurwa mukati memasero emuviri sezvazvinodiwa. Nekudaro, iyo chiropa inotora pfupi-cheni uye yepakati-cheni mafuta zvakananga uye anoachengeta sesimba.

Pfupiso: Mafuta ndeimwe yematatu macronutrients. Muviri
inozvitora kubva pakudya uye inoshandisa iwo simba uye mamwe mabasa.

Mabasa uye mabhenefiti emafuta

Mafuta anoita akati wandei emabasa uye anopa akati wandei hutano mabhenefiti:

• Simba: Mafuta isimba rakanakisa sosi. Inopa 9 macalorie pagiramu, nepo mapuroteni uye carbs imwe inopa 4 macalorie pagiramu.
• Hormone uye geni mutemo: Mafuta anogadzirisa kugadzirwa kwekubereka uye steroid mahormone, pamwe nemajini anobatanidzwa mukukura uye metabolism (,).
• Basa reBongo: Kudya kwemafuta kwakaringana kwakakosha kuhutano hwehuropi, kusanganisira mamiriro (,).
• Kubata kwemavhitamini akasanganiswa nemafuta: Mavhitamini A, D, E uye K anofanirwa kudyiwa nemafuta kuti anyurwe zvakanaka.
• Flavour uye kuzara: Kuwedzera mafuta kuchikafu kunoita kuti zvive zvinonaka uye nekuwedzera kuzadza.

Mafuta akachengetwa mukati memuviri wako anobatsira:

• chengetedza nhengo dzako
• kukudziire
• ipa simba raunogona kushandisa pakushaikwa kwekoriori

Pfupiso: Mafuta anopa akati wandei mabhenefiti kumuviri wako, kusanganisira
kushanda sosi yesimba, kutonga mahormone nemajini, kuchengetedza hutano hwehuropi, uye kugadzira chikafu chinonaka uye chinogutsa.

Mhando dzakasiyana dzemafuta

Fatty acids akaiswa mumapoka zvinoenderana nenhamba yezvisungo zvakapetana pakati pemakabhoni muzvivakwa zvavo.

Monounsaturated mafuta

Monounsaturated fatty acids (MUFAs) vane kamwechete chisungo mumakoni avo emaketani.

MUFA sosi yekudya inowanzo kuve mvura pane tembiricha yemukati uye yakanyatsogadzikana pakubika.

MUFA yakajairika ndeye oleic acid, iyo maorivhi emafuta ane huwandu hwakawanda.

Monounsaturated fat inosanganisirwa kune akati wandei mabhenefiti ehutano, kusanganisira yakaderedzwa njodzi yezvirwere zvakakomba senge chirwere chemwoyo uye chirwere cheshuga (,,).

Ongororo imwe chete yezvidzidzo makumi maviri nemana zvakadzorwa zvakawana kudya kwakanyanya mumafuta emonounsaturated kunotungamira mukudzikira shuga yeropa, triglycerides, huremu uye kuwanda kweropa, zvichienzaniswa neakakwira carb kudya. Idzo dzakakwirira monounsaturated mafuta chikafu chakawedzerawo HDL (yakanaka) cholesterol mazinga ().

MUFA inogona zvakare kuwedzera manzwiro ekuzara ayo anotungamira kudzikisira kudya kwecalorie.

Mune kumwe kuongorora, vanhu vakanzwa kuzara uye vakatora mashoma macalorie kwemaawa makumi maviri nemana anotevera mushure mekudya chingwa pamwe chete nemafuta akapfuma muoleic acid, zvichienzaniswa nechingwa chaive nezvishoma ().

Mafuta ePolyunsaturated

Polyunsaturated fatty acids (PUFAs) ine maviri kana anopfuura maviri zvisungo.

Vanogona kukamurwa mumapoka zvichienderana nenzvimbo yemabond maviri. Izvi zvinosanganisira omega-3s uye omega-6s.

Izvi zvisungo zvakapetwa zvinoita kuti maPUFA anyatso shanduka uye kuyerera pane mafuta akazara.

Kune rimwe divi, ivo zvakare vari kure zvakanyanya kutadza kukuvara uye rancidity.

Zvidzidzo zvakaona kuti omega-3-refu-cheni mafuta ane mabhenefiti ekuzvimba, chirwere chemwoyo, chirwere cheshuga, kushushikana, uye mamwe mamiriro ehutano (,,,).

Kunyangwe iwe uchida mamwe omega-6 mafuta, anogona kubatsira mukusingaperi kuzvimba kana iwe ukadya zvakawandisa, kunyanya kana omega-3 PUFA inodya yakaderera (,,).

Mafuta eOmega-6 anowanikwa zvakanyanya muzvikafu zvemazuva ano. Kune rimwe divi, omega-3 mafuta anowanzo kudyiwa mune zvidiki zvidiki.

Sezvineiwo, vaongorori vanotaura kuti kudya kwekushanduka kwevanhu kwakapa huwandu hwe omega-6 kune omega-3 mafuta pakati pe1-kusvika-1 uye 4-kusvika-1.

Kusiyana neizvi, zvinofungidzirwa kuti vanhu vazhinji vava kudya mafuta aya mu15-17: 1 ratio (,).

Mafuta akaguta

Akagutsa mafuta acids (SFAs) haana zvisungo zvakapetwa mumaketani avo emakabhoni, saka macarboni anonzi "akazadzwa" nehydrogen.

Ivo vakadzikama kwazvo patembiricha dzakakwirira uye zvishoma mukana wekukuvara panguva yekubika kupfuura mafuta epolunsaturated.

SFA kudya kunogona kusimudza LDL (yakaipa) cholesterol mazinga mune vamwe vanhu, kunyange izvi zvichitsamira muchikamu pane chaiwo mafuta acids anodyiwa. Izvo zvinofanirwawo kucherechedzwa kuti HDL (yakanaka) cholesterol inowanzo kukwira futi ().

Pakazara, tsvagiridzo inoratidza kuti kushandiswa kweSFA kune maitiro asina kwazvakarerekera pahutano uye hazviite sekukonzera kana kubatsira kuchirwere chemwoyo (,,).

Muchokwadi, zvimwe zvekudya zvine mafuta akazara zvinogona kubatsira hutano hwemagetsi.

Semuenzaniso, zvidzidzo zvinoratidza kuti iyo yepakati-cheni triglycerides mumafuta ekokonati uye mafuta emuchindwe inogona kuwedzera metabolic rate uye kudzora kudya kwekoriori (,).

IAmerican Heart Association inokurudzira kuti chete 5-6% yemafuta ako yaunodya inofanira kuzadzwa. Mune mamwe mazwi, kana iwe uri pane chikafu che2,000 macalorie pazuva, iwe unofanirwa kutora zvakapoteredza 13 magiramu emafuta akazara pazuva (24).

Trans mafuta

Mune trans molekyuru yemafuta, mahydrogens akamisikidzwa akatarisana kubva kune mumwe nemumwe kwete padivi nedivi.

Zvishoma zvidiki zvemafuta anotapira anoitika zvakasarudzika mumukaka uye zvimwe zvekudya zvemhuka. Zvisinei, hapana chinhu chakasikwa pamusoro pemafuta ekufambisa anoshandiswa muzvokudya zvakagadzirwa.

Aya mafuta anotapira anogadzirwa nekuwedzera hydrogen kumafuta asina kunyorwa kugadzira chigadzirwa chinoshanda zvakanyanya kunge mafuta akazara. Mavara ezvipenga anowanzo nyora semafuta "zvishoma ane hydrogenated".

Kudya mafuta anotapira kunogona kutungamira kune akati wandei matambudziko ehutano. Mafuta ekugadzira echinyakare akabatana nekuzvimba, kusagadzikana kwecholesterol, kushomeka kwetsinga, insulin kudzivisa, uye kuwanda kwemafuta emimba (,,,,).

Kutsvagurudza kwakabatana kudyiwa kwemafuta anotapurirana nenjodzi yakakwira yechirwere chemoyo ().

Trans mafuta anowanzo kuwanikwa mumargarine uye kumwe kupatsanurwa kunoitwa. Vagadziri vechikafu dzimwe nguva vanovawedzera kune zvakagadzirwa mumapaketi, senge maputi, kubatsira kuwedzera hupenyu hwesherufu.

Pfupiso: Mafuta akabatanidzwa nenhamba yezvisungo mukabhoni yavo
ngetani. Kunze kwemafuta anotapira, akawanda mafuta ane zvinobatsira kana zvematongerwo enyika zvinokanganisa hutano. Nekudaro, iyo omega-6 yakakwira kune omega-3 chiyero inogona kukonzera matambudziko.

Mafuta mangani ane hutano kudya pazuva?

Chiyero chakakwana chemafuta chekudya chinoenderana nekoriori yako zvido zvekudzikisa uremu kana kugadzirisa. Ichave zvakare yakavakirwa pamafashoni ako ekudya uye dhayeti.

Unogona kushandisa karukureta kuti uone koriori yako inoda kuderedza huremu kana kuchengetedza huremu hwako, inozivikanwa seyako zuva nezuva koriori chinangwa.

Kudya kwemafuta mashoma

Chiyero chakaderera chemafuta chine chinosvika makumi matatu muzana - kana zvishoma - chemakori ayo kubva kumafuta ().

Heano mienzaniso mishoma yezvekuratidzwa zuva nezuva mafuta maseru eakaderera mafuta chikafu, zvichibva pane akasiyana macalorie zvinangwa:

• 1,500 macalori: anenge 50 magiramu emafuta pazuva
• Makoriori zviuru zviviri: anenge 67 magiramu emafuta pazuva
• 2,500 macalori: anenge 83 gramu emafuta pazuva

Zvidzidzo zvinoratidza kudya kwakakwira kwemafuta, senge yakaderera carb uye chikafu cheMediterranean, zvinopa zvakawanda zvehutano mabhenefiti uye inogona kunge iri sarudzo iri nani pane yakaderera mafuta kudya kune vamwe vanhu.

Mafuta akakwirira, akadzika carb kana Ketogenic kudya

Ketogenic kudya:

• minimizes carbs
• inopa huwandu hwakaenzana hwepuroteni
• yakanyanya mafuta

Iyo muzana yemacalorie kubva kumafuta zvinoenderana nekuti yakadzika sei carb yako yaunodya, asi inowanzo kuve ingangoita makumi manomwe neshanu muzana emakoriori (,,).

Heano mimwe mienzaniso mishoma yemafungidziro ezuva nezuva emafuta ezasi-carb kana ketogenic chikafu, zvichibva pane akasiyana macalorie zvinangwa:

• 1,500 macalori: anenge 83-125 gramu emafuta pazuva.
• Makoriori zviuru zviviri: anenge 111-167 gramu emafuta pazuva.
• 2,500 macalori: anenge 139-208 gramu emafuta pazuva.

Wakaenzana-Mafuta eMediterranean Kudya

Kudya kweMediterranean kunosanganisira akasiyana siyana ezvirimwa nemhuka zvekudya senge:

• hove
• nyama
• mazai
• dairy
• mamwe-mhandara mafuta omuorivhi
• michero
• miriwo
• nyemba
• tsanga dzose

Iyo inowanzo kupa 35-40% yemakoriyori kubva kumafuta, kusanganisira akawanda emonounsaturated mafuta kubva kumafuta emuorivhi.

Heano mimwe mienzaniso mishoma yemafungidziro ezuva nezuva emafuta ekudya kweMediterranean, zvichibva pane akasiyana macalorie zvinangwa:

• 1,500 macalori: anenge 58-67 magiramu emafuta pazuva
• Makoriori zviuru zviviri: anenge 78–89 gramu emafuta pazuva
• 2,500 macalori: anenge 97-111 magiramu emafuta pazuva

Pfupiso: Mafuta mangani aunodya pazuva anofanira kunge akavakirwa parudzi rwechikafu chaunoteedzera uye yako calori inoda kurerutsa uremu kana kugadzirisa.

Chikafu chakakwira mumafuta ane hutano

Zvisinei nerudzi rwechikafu chaunoteedzera, zvakakosha kuti uwane chiyero chemhando dzakasiyana dzemafuta ane hutano mazuva ese.

Neraki, chikafu chakawanda chinonaka chinogona kupa mafuta aunoda.

Nepo chikafu chizhinji chiine musanganiswa wemafuta akasiyana, zvimwe zvakanyanya kukwirira mune mamwe marudzi.

Pazasi pane mienzaniso yezvikafu zvakapfuma mumhando dzakasiyana dzemafuta ane hutano.

Monounsaturated mafuta

Mafuta eMonounsaturated anowanikwa mune akawanda ezvirimwa nemhuka zvekudya, asi zvimwe zvekudya zvakanyanya kupfuma mazviri.

Izvi zvinosanganisira:

• mafuta omuorivhi
• maorivhi
• nzungu dzemacadamia
• maamondi
• pecans
• nzungu
• pistachios
• nzungu
• avocado
• nyama yenguruve
• nyama yemombe

Zvese izvi zvekudya zvinewo omega-6 polyunsaturated mafuta.

Mafuta ePolyunsaturated

Mafuta eOmega-6 aripo mune akawanda chikafu chezvirimwa nemhuka, kusanganisira izvo zvataurwa pamusoro.

Nekudaro, kuwana yakakwana omega-3 mafuta zvinotora rimwe basa.

Zvikafu zvakapfuma mu omega-3s zvinosanganisira:

• salmon
• sardines
• herring
• mackerel
• anchovies
• chia mbeu
• flaxseeds
• walnuts

Izvo zvakakosha kuti uzive kuti chirimwa chikafu, senge furakisi, ine alpha-linolenic acid (ALA). Izvi zvinogona kushandura kuva eicosapentaenoic acid (EPA) uye docosahexaenoic acid (DHA), iyo inogona kuve nehutano hunobatsira.

Nekudaro, iyo chiyero chekushandura cheRA kune omega-3s EPA uye DHA haina kunaka ().

Mafuta akaguta

Zvikafu zvine hutano zvakakora mumafuta akazara anosanganisira:

• kokonati mafuta
• mafuta emuchindwe
• mukaka wakazara-wemukaka, senge yakazara-mafuta yogati
• mascarpone chizi
• cheddar cheese
• nyama yegwayana

Pfupiso: Sarudza zvakasiyana siyana zvekudya zvine hutano zvinopa mafuta kubva
rimwe nerimwe remapoka akasiyana zuva rega rega, kunyanya mafuta eomega-3.

Chinokosha

Mafuta anoshanda akati wandei akakosha mashandiro, pamwe nekugadzira chikafu kuravira zvirinani uye nekubatsira iwe kuti unzwe kugutsikana.

Neraki, huwandu hwakakura hwemafuta ekudya hunofungidzirwa hune hutano.

Kudya huwandu hwakafanira uye nemhando dzakakodzera dzemafuta kunogona kuenda nenzira yakareba pakudzikisa njodzi dzehosha nekusimudzira hutano hwako hwese.