Zakudya Zapamwamba Zambiri 10 Zomwe Zimakhala Zathanzi Kwambiri

Zamkati

• 1. Zolemba
• Momwe Mungasankhire Avocado Yabwino
• 2. Tchizi
• 3. Chokoleti Yamdima
• 4. Mazira Onse
• 5. Nsomba Zamchere
• 6. Mtedza
• 7. Mbewu za Chia
• 8. Mafuta a Maolivi Owonjezera
• 9. Makokonati ndi Mafuta a Kokonati
• 10. Yogurt Yokwanira

Kuyambira pomwe mafuta adachitidwa ziwanda, anthu adayamba kudya shuga wambiri, ma carb oyenga komanso zakudya zopangidwa m'malo mwake.

Zotsatira zake, dziko lonse lapansi ladzala ndi kunenepa.

Komabe, nthawi zikusintha. Kafukufuku tsopano akuwonetsa kuti mafuta, kuphatikiza mafuta odzaza, si mdierekezi yemwe adapangidwa kukhala (1,).

Zakudya zamtundu uliwonse zomwe zimakhala ndi mafuta tsopano zabwerera ku "superfood".

Nazi zakudya 10 zamafuta ambiri zomwe zimakhala zathanzi komanso zopatsa thanzi.

1. Zolemba

Avocado ndiyosiyana ndi zipatso zina zambiri.

Pomwe zipatso zambiri zimakhala ndi ma carbs, ma avocado amanyamula mafuta.

M'malo mwake, ma avocado ali pafupifupi 77% yamafuta, ndi ma calories, kuwapangitsa kukhala owonjezera mafuta kuposa zakudya zambiri zanyama (3).

Mafuta amchere kwambiri ndi mafuta omwe amatchedwa oleic acid. Awa ndi mafuta ambiri omwe amapezeka mu mafuta, omwe amaphatikizidwa ndi maubwino osiyanasiyana azaumoyo (4,).

Avocados ndi ena mwa potaziyamu wabwino kwambiri pazakudya, ngakhale ali ndi potaziyamu 40% kuposa nthochi, chakudya cha potaziyamu wamba.

Amakhalanso ndi fiber, ndipo kafukufuku wasonyeza kuti atha kutsitsa LDL cholesterol ndi triglycerides, kwinaku akukweza HDL ("wabwino") cholesterol (,,).

Ngakhale ali ndi mafuta komanso ma calories ambiri, kafukufuku wina akuwonetsa kuti anthu omwe amadya ma avocado amakonda kulemera pang'ono komanso amakhala ndi mafuta ochepa m'mimba kuposa omwe alibe ().

Avocados ndi chipatso, ndipo mafuta amakhala ndi 77% yama calories. Ndiwo gwero labwino kwambiri la potaziyamu ndi ulusi, ndipo awonetsedwa kuti ali ndi maubwino akulu athanzi lamtima.

Momwe Mungasankhire Avocado Yabwino

2. Tchizi

Tchizi ndizopatsa thanzi modabwitsa.

Izi ndizomveka, popeza kuti chonse chikho cha mkaka chimagwiritsidwa ntchito popanga kagawo kakang'ono kamodzi ka tchizi.

Ndi gwero lalikulu la calcium, vitamini B12, phosphorus ndi selenium, ndipo lili ndi michere yambiri (10).

Mulinso mapuloteni ambiri, okhala ndi kagawo kakang'ono kamodzi ka tchizi kamene kali ndi magalamu 6.7 a mapuloteni, ofanana ndi kapu ya mkaka.

Tchizi, monga mafuta ena amkaka ochulukirapo, amakhalanso ndi mafuta amchere amphamvu omwe amalumikizidwa ndi mitundu yonse ya maubwino, kuphatikiza kuchepa kwa chiwopsezo cha mtundu wachiwiri wa shuga ().

Tchizi ndi chopatsa thanzi modabwitsa, ndipo kagawo kamodzi kali ndi michere yofanana ndi kapu ya mkaka. Ndi gwero lalikulu la mavitamini, mchere, mapuloteni abwino komanso mafuta athanzi.

3. Chokoleti Yamdima

Chokoleti chamdima ndi chimodzi mwazakudya zathanzi zomwe sizimveka bwino.

Ndi mafuta kwambiri, ndi mafuta pafupifupi 65% ya zopatsa mphamvu.

Chokoleti chakuda ndi 11% fiber ndipo imakhala ndi 50% ya RDA yachitsulo, magnesium, mkuwa ndi manganese (12).

Amadzazidwanso ndi ma antioxidants, kotero kuti ndi chimodzi mwazakudya zabwino kwambiri zoyesedwa, ngakhale kuposa ma blueberries (13).

Ena mwa ma antioxidants omwe ali mmenemo ali ndi zochita zambiri m'thupi, ndipo amatha kutsitsa kuthamanga kwa magazi ndikuteteza cholesterol ya LDL m'magazi kuti isakhale okosijeni (14,).

Kafukufuku akuwonetsanso kuti anthu omwe amadya chokoleti chakuda 5 kapena kangapo pamlungu amakhala ocheperako theka la kufa ndi matenda amtima, poyerekeza ndi anthu omwe samadya chokoleti chakuda (,).

Palinso maphunziro ena omwe akuwonetsa kuti chokoleti chakuda chitha kusintha magwiridwe antchito aubongo, komanso kuteteza khungu lanu kuti lisawonongeke padzuwa (18,).

Onetsetsani kuti mwasankha chokoleti chakuda chamtundu wabwino, ndi osachepera 70% koko.

Chokoleti chakuda chimakhala ndi mafuta ambiri, koma chodzaza ndi michere ndi ma antioxidants. Ndiwothandiza kwambiri pakukweza thanzi lamtima.

4. Mazira Onse

Mazira athunthu amawoneka kuti ndi opanda thanzi chifukwa ma yolks amakhala ndi cholesterol komanso mafuta ambiri.

M'malo mwake, dzira limodzi limakhala ndi 212 mg ya cholesterol, yomwe ndi 71% ya chakudya chofunikira tsiku lililonse. Kuphatikiza apo, 62% yama calories m'mazira athunthu amachokera ku mafuta (20).

Komabe, kafukufuku watsopano wasonyeza kuti cholesterol m'mazira sichimakhudza cholesterol m'mwazi, makamaka osati mwa anthu ambiri ().

Zomwe tatsala nazo ndi imodzi mwazinthu zopatsa thanzi kwambiri padziko lapansi.

Mazira athunthu alidi yodzaza ndi mavitamini ndi mchere. Amakhala ndi zopatsa thanzi pafupifupi chilichonse chomwe timafunikira.

Amakhala ndi ma antioxidants amphamvu omwe amateteza maso, ndi choline wambiri, michere yaubongo yomwe 90% ya anthu samapeza yokwanira (, 23).

Mazira nawonso ndi chakudya chochepetsera kuchepa thupi. Amakwaniritsa komanso amakhala ndi mapuloteni ambiri, michere yofunikira kwambiri yochepetsa thupi ().

Ngakhale ali ndi mafuta ambiri, anthu omwe amasintha chakudya cham'mawa chodyera ndi mazira amatha kudya ma calories ochepa ndikuchepetsa (,).

Mazira abwino kwambiri omega-3 amalemeretsedwa kapena kudyetsedwa. Osangotaya yolk, ndipamene pafupifupi zakudya zonse zimapezeka.

Mazira athunthu ali m'gulu la zakudya zopatsa thanzi kwambiri padziko lapansi. Ngakhale ali ndi mafuta ambiri komanso cholesterol, ndiopatsa thanzi modabwitsa komanso athanzi.

5. Nsomba Zamchere

Chimodzi mwazinthu zochepa zanyama zomwe anthu ambiri amavomereza kuti ndizabwino, ndi nsomba zamafuta.

Izi zikuphatikiza nsomba monga saumoni, nsomba za m'nyanja, mackerel, sardines ndi hering'i.

Nsombazi zimadzaza ndi omega-3 fatty acids wathanzi, mapuloteni apamwamba komanso mitundu yonse yazofunikira.

Kafukufuku akuwonetsa kuti anthu omwe amadya nsomba amakhala athanzi labwino kwambiri, okhala ndi chiopsezo chochepa cha matenda amtima, kukhumudwa, misala ndi matenda amtundu uliwonse (, 28,).

Ngati simungathe (kapena simungathe) kudya nsomba, ndiye kuti kutenga mafuta owonjezera a nsomba kungakhale kothandiza. Mafuta a chiwindi a nsomba za cod ndi abwino kwambiri, ali ndi omega-3 onse omwe mukufuna, komanso vitamini D.

Nsomba zamafuta ngati saumoni zimadzazidwa ndi michere yambiri, makamaka omega-3 fatty acids. Kudya nsomba zamafuta kumalumikizidwa ndi thanzi labwino, komanso kuchepa kwa matenda amitundu yonse.

6. Mtedza

Mtedza ndi wathanzi modabwitsa.

Amakhala ndi mafuta ndi michere yambiri, ndipo ndiwothandiza popanga mapuloteni.

Mtedza umakhalanso ndi vitamini E wambiri ndipo umadzaza ndi magnesium, mchere womwe anthu ambiri samapeza wokwanira.

Kafukufuku akuwonetsa kuti anthu omwe amadya mtedza amakhala athanzi, ndipo amakhala ndi chiopsezo chochepa cha matenda osiyanasiyana. Izi zimaphatikizapo kunenepa kwambiri, matenda amtima komanso matenda ashuga amtundu wa 2 (,, 32).

Mtedza wathanzi umaphatikizapo maamondi, mtedza, mtedza wa macadamia ndi ena ambiri.

Mtedza umadzazidwa ndi mafuta athanzi, mapuloteni, vitamini E ndi magnesium, ndipo ndi ena mwa magwero abwino kwambiri a mapuloteni obzala mbewu. Kafukufuku akuwonetsa kuti mtedza uli ndi maubwino ambiri azaumoyo.

7. Mbewu za Chia

Mbeu za Chia nthawi zambiri sizimawoneka ngati chakudya "chamafuta".

Komabe, ounce (28 magalamu) a mbewu za chia amakhala ndi magalamu 9 amafuta.

Poganizira kuti pafupifupi ma carbs onse amtundu wa chia ndi fiber, ma calories ambiri omwe amapezeka mwa iwo amachokera ku mafuta.

M'malo mwake, ndi ma calories, mbewu za chia zili pafupifupi mafuta 80%. Izi zimawapangitsa kukhala chakudya chabwino kwambiri chodzala mafuta.

Awa si mafuta amtundu uliwonse ayi, mafuta ambiri mumtundu wa chia amakhala ndi omega-3 fatty acid wathanzi la mtima wotchedwa ALA.

Mbeu za Chia zitha kukhalanso ndi maubwino angapo azaumoyo, monga kutsitsa kuthamanga kwa magazi ndikukhala ndi zotsutsana ndi zotupa (,).

Amakhalanso ndi thanzi labwino. Kuphatikiza pakudzaza ndi ma fiber ndi omega-3s, mbewu za chia zimadzazidwanso ndi mchere.

Mbeu za Chia ndizambiri zamafuta athanzi, makamaka omega-3 fatty acid wotchedwa ALA. Amakhalanso ndi fiber ndi mchere, ndipo amakhala ndi maubwino ambiri azaumoyo.

8. Mafuta a Maolivi Owonjezera

Chakudya china chamafuta chomwe pafupifupi aliyense amavomereza ndi chopatsa thanzi, ndi mafuta owonjezera a maolivi.

Mafutawa ndi gawo lofunikira pazakudya zaku Mediterranean, zomwe zawonetsedwa kuti zimakhala ndi maubwino ambiri azaumoyo (35,).

Mafuta owonjezera a maolivi ali ndi mavitamini E ndi K, ndipo ali yodzaza ndi antioxidants amphamvu.

Ena mwa ma antioxidants amatha kulimbana ndi kutupa ndikuthandizira kuteteza tinthu tating'onoting'ono ta LDL m'magazi kuti tisakhale okosijeni (,).

Awonetsedwanso kuti amachepetsa kuthamanga kwa magazi, kukonza ma cholesterol komanso amakhala ndi maubwino amtundu uliwonse okhudzana ndi chiwopsezo cha matenda amtima (39).

Mwa mafuta ndi mafuta abwinobwino mu zakudya, mafuta owonjezera a maolivi ndiye mfumu.

Mafuta owonjezera a maolivi ali ndi maubwino ambiri athanzi, ndipo ndi othandiza kwambiri pakukweza thanzi lamtima.

9. Makokonati ndi Mafuta a Kokonati

Makokonati, ndi mafuta a kokonati, ndiwo mafuta olemera kwambiri padziko lapansi.

M'malo mwake, pafupifupi 90% ya mafuta acid amadzaza.

Ngakhale zili choncho, anthu omwe amadya kokonati ambiri alibe matenda amtima, ndipo ali ndi thanzi labwino (,).

Mafuta a kokonati ndiosiyana kwenikweni ndi mafuta ena ambiri, ndipo amapangidwa makamaka ndi mafuta apakatikati.

Mafuta amtunduwu amasakanikirana mosiyanasiyana, amapita molunjika pachiwindi pomwe amatha kusandulika matupi a ketone ().

Kafukufuku akuwonetsa kuti mafuta amtundu wapakatikati amaletsa kudya, kuthandiza anthu kudya ma calories ochepa, ndipo amatha kupititsa patsogolo kagayidwe kake mpaka 120 calories patsiku (,).

Kafukufuku wambiri akuwonetsa kuti mafuta amtunduwu atha kukhala ndi phindu kwa anthu omwe ali ndi Alzheimer's, komanso awonetsedwa kuti akuthandizani kutaya mafuta am'mimba (,).

Makokonati amakhala okwera kwambiri munthawi yamafuta amtundu wamafuta, omwe amasinthidwa mosiyanasiyana kuposa mafuta ena. Amatha kuchepetsa kudya, kuwonjezera mafuta oyaka komanso kupereka maubwino ambiri azaumoyo.

10. Yogurt Yokwanira

Yogurt weniweni wamafuta onse ndi wathanzi modabwitsa.

Ili ndi michere yonse yofunikira yofanana ndi zinthu zina zamkaka zonona kwambiri.

Komanso imadzaza ndi mabakiteriya athanzi, omwe amatha kukhala ndi thanzi labwino.

Kafukufuku akuwonetsa kuti yogurt imatha kubweretsa kusintha kwakukuru m'thupi lam'mimba, ndipo itha kuthandizanso kulimbana ndi matenda amtima komanso kunenepa kwambiri (,,).

Onetsetsani kuti mwasankha yogurt weniweni wamafuta onse ndikuwerenga chizindikirocho.

Tsoka ilo, ma yogurts ambiri omwe amapezeka m'mashelufu am'masitolo amakhala ndi mafuta ochepa, koma m'malo mwake amakhala ndi shuga wowonjezera.

Ndi bwino kupewa omwe ali ngati mliriwo.

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