Ichokwadi Nezve Mafuta

Zvemukati

• Ongororo ye

Kwemakore mafuta rakanga riri shoko rakasviba, chimwe chinhu nyanzvi dzakanyevera chaizokuvadza mwoyo yedu pamwe chete nezviuno zvedu. Ipapo takaudzwa kuti taigona kudya zvakawanda sezvataida—chero bedzi tainzvenga tswanda yechingwa.

Neraki, vaongorori ikozvino vakasarudzira mhando yemafuta yaunofanira kudya uye zvakadii zvaunoda zuva rega rega. Kuti zvive nyore, takazvibika zvese kuzvinhu zvitanhatu izvi.

1. Mafuta haakodzeri

Iwe unogona kufunga chero mafuta aunodya anoenda akananga kubva pamiromo yako kusvika muchiuno chako, asi izvo hazvisi zvakakwana. Chikafu chipi nechipi, chingava mafuta, carbohydrate, kana mapuroteni, chinoshandurwa kuva mafuta emuviri kana ukadya zvakanyanya. Nepo mafuta anotakura zvinopfuura zvakapetwa kaviri macalorie pagiramu reprotein uye carbs (9 versus 4), kusanganisira huwandu hune huremu hwahwo mukudya kwako hazvizokanganisa kuonda kwako. Kutaura zvazviri, kukwidza mafuta ako ekudya kunogona kukubatsira kuti udzike pasi: Vatsvakurudzi veStanford University vakawana kuti vanhu vaidya zvokudya zvine mwero-mafuta vakarasikirwa nekaviri uremu mumwedzi miviri kupfuura avo vakatevera chirongwa chemafuta mashoma.

2. Muviri wako unoida

Kudya kwakadzikama kwemazamu ehuku asina ganda uye kubata masaladhi ekupfeka hakusi kupusa, kune ngozi zvakare. Muviri wemunhu haugone kurarama usina mafuta. Pamusoro pekuita sosi yesimba inopa cushion inodzivirira yemapfupa ako uye nhengo uye inochengetedza bvudzi rako neganda rako riine hutano.

Uyezve, mafuta anobatsira muviri wako kutora mamwe mavhitaminzi, akadai seA, D, E, uye K, kubva pane zvese zvine hutano zvaunosunga pamurwi wako. Izvi zvinovaka muviri zvinoita zvese kubva pakusimbisa mapfupa ako kudzivirira kubva kuchirwere chemwoyo. Zvinoenderana neongororo ichangobva kuitwa kubva kuOhio State University, vanhu vaidya sarsa yakagadzirwa neavocado (ine hupfumi mumafuta ane hutano) vakawedzera zvakapetwa kana zvakapetwa neiyo antioxidant lycopene uye kanenge katatu zvakapetwa vhitamini A kubva kumatomatisi kupfuura avo vakasvinura pasalfsa salsa.

3. Haasi mafuta ese akagadzirwa akaenzana Zvakadaro, usashandise mafuta emuviri wako sechikonzero chekufemesa chese chokoreti chip cookie kana chidimbu chebhekoni chinoyambuka nzira yako. "Kune marudzi akasiyana-siyana emamorekuru emafuta, uye mamwe ari nani zvikuru kwauri kupfuura mamwe," anodaro Mo. Nzira iri nyore yokuziva nayo musiyano? Mafuta "akaipa" (akazara uye anoshandiswa nemafuta) anowanzo kuwanikwa mumhuka-yakagadzirwa uye yakagadziriswa chikafu (funga steak, cheese, butter, uye donuts), nepo "akanaka" mafuta (poly- uye monounsaturated) anowanzo kubva kuhove uye. zvirimwa, zvakadai sesaumoni, maorivhi nemafuta esoyabhinzi, nzungu, nemhodzi.

Saka chii chakanyanya kukuvadza nezve mafuta akazara uye anotapira? Zvichitaurwa zviri nyore, vanoparadza mwoyo nokusimudza mwero wetsinga-inovhara LDL cholesterol muropa rako. Mafuta emafuta anoderedza zvakare huwandu hweakanaka-iwe-HDL cholesterol, iyo inobatsira kujekesa iyo midziyo yeropa yeplate buildup. Kutaura idi, imwe nzvero yakaitwa naHarvard yakawana kuti pawedzero iri yose ye5 muzana mumakori ose anobva mumafuta akaguta anodyiwa nomukadzi, ngozi yake yehosha yemwoyo inokwira ne17 muzana. Mafuta akanaka, kune rumwe rutivi, anogona kuva nepesvedzero yakapesana—kusawirirana kwomukadzi kunoderera ne42 muzana nokuda kwokuwedzera kwoga kwoga kwe5 muzana mumafuta asina kuzara.

Ndosaka nyanzvi dzichikurudzira kutora angangoita ako ese mafuta macalorie kubva kune asina kusaturated mafuta; isingasviki gumi muzana inofanirwa kubva kumafuta akazara uye isingasviki 1 muzana kubva pamafuta anotapira. Kuti udzivise madyiro aunoita tsinga idzi, sarudza mapuroteni ane mafuta akanaka, akadai sebhinzi nehove, kana mamwe asina mafuta akawanda, akadai senguruve, huku, uye mukaka usina mafuta mashoma. Iwe unofanirwawo kusarudza yakaonda nyama tsvuku-kutenderera, sirloin, uye kumusoro chiuno. Chekupedzisira, verenga mavara ezvekudya pane zvakagadziriswa chikafu uye utore iwo ane hushoma huwandu hwemafuta akazara uye zero magiramu emafuta ekufambisa pakushanda.

4. Kuderera hazvirevi kuti zviri nani nguva dzose Ichokwadi kuti kudya kwakawanda mumafuta kunowanzova kwakakwira mumakoriyori zvakare, izvo zvinosimudza njodzi yako yekufutisa uye kuita zvirwere zvisingaperi, senge chirwere chemoyo uye chirwere cheshuga, asi kuderera zvakanyanya kunogona kukanganisa hutano hwako. Ongororo yakaitwa muJournal of the American Medical Association yakawana kuti vanhu vakadya chikamu chimwe chete che20 muzana chemakori avo kubva mumafuta vaiva nemwero yakafanana yehosha yemwoyo, sitiroko, uye mamwe kenza sevaya vaidya kanoda kusvika kaviri.

Saka zvinokwana zvakawanda zvakadii? Nyanzvi dzinokurudzira kuwana inenge 25 kusvika ku35 muzana yehuwandu hwemakori ako kubva kumafuta. Kumudzimai anodya macalories 1,500 pazuva, anenge magiramu makumi mashanu, kana huwandu hwemaounces matatu esirloin, hafu yekotapeya, zvipunu 2 zvenzungu, uye makiki maviri. (Kuti uone chaizvo zvaunoda, enda ku myfatstranslator.com.) Aya mazano haana kuitirwa kuteverwa mazuva ese hazvo. Zvinonyanya kukosha kuyera mafuta ako ekudya mukati mevhiki, zvichireva kuti unogona kudya zvishoma zuva rimwe uye zvishoma zvishoma rinotevera.

5. Hove dzine mafuta ane utano Kunyangwe pasina chinhu chakadai sekurapa-kwese, omega-3 fatty acids anouya padhuze padhuze. Tsvagiridzo inoratidza kuti rudzi urwu rwemafuta ane polyunsaturated (anowanikwa muhove dzemvura inotonhora, sesaumoni, sardines, anchovies, uye flounder, pamwe neflaxseed, walnuts, omega-3-fortified mazai, uye nyama tsvuku kubva kumhuka dzakadyiswa uswa) inogona ita zvese kubva pakuderedza yako BP uye cholesterol mwero kurwisa kurasikirwa ndangariro uye kugadzirisa ganda rako. Dzimwe nyanzvi dzinoti dzinogona kukwirisa manzwiro ako uye kudzivirira kubva mukuora mwoyo.

Ongororo yakaitwa paTufts University yakawana kuti vanhu vakawedzera kudya kwavo omega-3 fatty acids vakaderedza mikana yavo yekuva nechirwere chemoyo ne40 muzana. Saizvozvo, iyo Institute of Medicine inopa zano rekudya zvinokwana 160 milligrams ye omega-3s pazuva.

Asi haasi ese marudzi e omega-3s anobatsira zvakaenzana. Nepo iwo matatu makuru akasiyana-ALA, DHA, uye EPA-ese akakunakira iwe, ekupedzisira maviri ndiwo akanyanya kurwisa chirwere varwi. Kudyara masosi, senzungu nembeu, ndiko kunowanikwa ALA. EPA neDHA zvinowanikwa mune algae, inodyiwa nehove uye shellfish, zvichivaita iwo maviri akanaka masosi. Kuti uwane zvakakwana zvezvikafu izvi, idya pasalmon kana imwe mhando yehove dzine mafuta kanenge kaviri pavhiki. Kwete fan yemafillet? Sarudza kapisi yemafuta ehove yemazuva ese isina mercury nezvimwe zvinosvibisa. Uye yekuwedzera iyo inongoshanda pakusimudza mazinga eomega-3 emuviri wako sezvekudya zvemugungwa-pasina hove aftertaste-edza DHA yekuwedzera inotorwa kubva kune algae kana krill mafuta.

6. "Trans-isina-mafuta" mavara anogona kutsausa Mushure mekunge masayendisiti aratidza kuti mafuta anotapira anokuvadza zvakadii pamoyo, vazhinji vanogadzira chikafu vakakwenya kuti vagadzire zvekare mabikirwo avo kuitira kuti vataure kuti "havana-mafuta." Asi kunyangwe zvigadzirwa zvitsva uye zvakavandudzwa zvisina mafuta aya, mazhinji achiri akaremerwa neasina hutano akazara mafuta kubva kumafuta emichindwe, bota, kana mamwe masosi.

Izvo zvakakoshawo kuti uzive kuti iwe haugone kutenda zvese zvaunoverenga: Kunyangwe izvo zvigadzirwa zvinoti hazvina mafuta-zvisina mutoro zvinogona zviri pamutemo zvine kusvika hafu yegiramu pakushandira. Kunyange izvo zvingaratidzika kunge zvishoma, masayendisiti eHarvard akawana kuti vakadzi vanodya mashoma se4 magiramu pazuva vaigona katatu kuita chirwere chemwoyo. Kuti utore masosi akavanzika emafuta ekufambisa, tarisa zvinongedzo zvemafuta ehydrogenated kana kupfupisa.

Ongororo ye