Zakudya zonenepa kwambiri

Zamkati

• Ndalama zolimbikitsidwa patsiku
• Kuchuluka kwa mafuta mu chakudya
• Zomwe zimayambitsa Mafuta Osakwaniritsidwa (Zabwino)
• Magwero akulu amafuta okhutitsidwa (Oipa)
• Trans Fat (Zoipa)

Zomwe zimapatsa mafuta abwino pachakudyacho ndi nsomba ndi zakudya zomwe zimachokera kuzomera, monga maolivi, maolivi ndi peyala. Kuphatikiza pakupereka mphamvu komanso kuteteza mtima, zakudyazi ndizopanganso mavitamini A, D, E ndi K, ofunikira popewa mavuto monga khungu, kufooka kwa mafupa komanso kutuluka magazi.

Komabe, nyama kapena mafuta a hydrogenated, monga omwe amapezeka munyama, zopukutira ndi ayisikilimu, ndizoyipa pathanzi chifukwa ali ndi mafuta okhathamira kapena opitilira muyeso, omwe amathandizira kukwera kwa cholesterol komanso mawonekedwe a atherosclerosis.

Ndalama zolimbikitsidwa patsiku

Mafuta oyenera kudyedwa patsiku ndi 30% ya mafuta okwanira tsiku lililonse, koma 2% yokha ndi yomwe imatha kukhala mafuta osakanikirana ndi mafuta okwanira 8%, chifukwa awa ndi owopsa kuumoyo.

Mwachitsanzo, wamkulu wathanzi wokhala ndi kulemera kokwanira amafunika kudya pafupifupi 2000 kcal patsiku, pafupifupi 30% yamphamvuzi zimachokera kumafuta, omwe amapatsa 600 kcal. Monga 1 g wamafuta ali ndi 9 kcal, kuti afike ku 600 kcal munthu ayenera kudya pafupifupi 66.7 g wamafuta.

Komabe, kuchuluka kumeneku kuyenera kugawidwa motere:

• Trans mafuta(mpaka 1%): 20 kcal = 2 g, yomwe ingapezeke ndikugwiritsa ntchito magawo anayi a pizza wachisanu;
• Mafuta okhuta (mpaka 8%): 160 kcal = 17.7 g, yomwe imapezeka mu 225 g wa steak wokazinga;
• Mafuta osakwaniritsidwa (21%): 420 kcal = 46.7 g, yomwe imatha kupezeka mu supuni 4.5 zamafuta owonjezera a maolivi.

Chifukwa chake, zikuwoneka kuti ndizotheka kupitilira mosavuta malingaliro amafuta mu zakudya, ndikofunikira kukhala tcheru kuti zomwe amagwiritsira ntchito kwambiri ndi mafuta abwino.

Kuchuluka kwa mafuta mu chakudya

Gome ili m'munsi likuwonetsa kuchuluka kwa mafuta muzakudya zazikulu zomwe zili ndi michere imeneyi.

Kuphatikiza pa zakudya zachilengedwezi, zakudya zambiri zotukuka zimaphatikizapo mafuta ambiri, komanso kuti mudziwe kuchuluka kwa mafuta, muyenera kuwerenga zolemba ndikuwona phindu lomwe limapezeka mu lipids.

Zomwe zimayambitsa Mafuta Osakwaniritsidwa (Zabwino)

Mafuta osasungika ndi abwino athanzi, ndipo amatha kupezeka makamaka mu zakudya zoyambira monga mafuta, ma soya, mpendadzuwa kapena mafuta a canola, mabokosi, walnuts, ma almond, flaxseed, chia kapena avocado. Kuphatikiza apo, amapezekanso mu nsomba zam'nyanja, monga nsomba, nsomba ndi sardine.

Gululi limaphatikizapo mafuta a monounsaturated, polyunsaturated ndi omega-3, omwe amathandiza kupewa matenda amtima, kukonza mawonekedwe am'magazi ndikuthandizira kuyamwa mavitamini A, D, E ndi K m'matumbo. Werengani zambiri pa: Mafuta abwino amtima.

Magwero akulu amafuta okhutitsidwa (Oipa)

Mafuta okhuta ndi mtundu wamafuta oyipa omwe amapezeka makamaka mu zakudya za nyama, monga nyama yofiira, nyama yankhumba, mafuta anyama, mkaka ndi tchizi. Kuphatikiza apo, imapezekanso mumakampani otsogola omwe ali okonzeka kugwiritsidwa ntchito, monga opukutira, ma hamburger, lasagna ndi sauces.

Mafuta amtunduwu amawonjezera mafuta m'thupi ndipo amasonkhana m'mitsempha yamagazi, zomwe zimatha kupangitsa kuti mitsempha itseke komanso kuwonjezera chiopsezo cha mavuto amtima monga atherosclerosis ndi infarction.

Trans Fat (Zoipa)

Mafuta a Trans ndiwo mafuta oyipitsitsa kwambiri, chifukwa amathandizira kukulitsa cholesterol choipa ndikutsitsa cholesterol yabwino m'thupi, kukulitsa chiopsezo cha mavuto amtima ndi khansa.

Amapezeka pazakudya zotsogola zomwe zimakhala ndi mafuta a masamba a hydrogenated monga chowonjezera, monga mitanda ya makeke okonzeka, ma cookie odzaza, margarines, zokhwasula-khwasula, ayisikilimu, chakudya chofulumira, lasagna yachisanu, nkhokwe za nkhuku ndi ma popcorn a microwave.

Onani zakudya zina ku:

• Zakudya zamadzimadzi
• Zakudya zamapuloteni