Funsani Dokotala Wazakudya: Kufunika kwa Mafuta Opangidwa ndi Polyunsaturated

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Q: Kodi ndiyenera kudya mafuta ambiri a polyunsaturated kuposa mafuta amtundu wina? Ngati ndi choncho, ndi zochuluka motani?

Yankho: Posachedwapa, mafuta okhutira akhala mutu wodziwika bwino pankhani yazakudya, makamaka monga kafukufuku watsopano akuwonetsa kuti kudya pang'ono kwamafuta osakwanira sikungasokoneze thanzi la mtima wanu monga timaganizira kale. Chotsatira chake, anthu akhala akunena za mafuta okhathamira kwinaku akuwononga gawo la mafuta a polyunsaturated muzakudya zawo-zomwe ndikulakwitsa.

Ngati mukufuna kuchepetsa LDL cholesterol, ndiye kuwonjezera mafuta osatha (polyunsaturated ndi monounsaturated) pomwe kuchepetsa mafuta odzaza muzakudya zanu ndiyo njira yosavuta yochitira izi. Asanadziwike bwino za mafuta osakwanira, anthu amauzidwa kuti azidya mafuta ochepa komanso m'malo mwa mafutawo azidya ndi chakudya. (Fufuzani ngati mukudya mafuta ochuluka kwambiri.)

Komabe, anthu sanamalize kutsitsa mafuta awo okhathamira-m'malo mwake, amangodya zakudya zabwino kwambiri, zoyera (ie buledi woyera), zomwe sizinathandize thanzi laku America konse. M'malo mwake, tsatirani malangizo awa kuti muwonetsetse kuti mukudya mafuta amtundu uliwonse.

Isungeni Moyenera

Nthawi zambiri ndimalimbikitsa kuti makasitomala azilandira gawo limodzi mwa magawo atatu amafuta awo kuchokera ku mafuta (mafuta, mafuta ofiira, mkaka wamafuta onse), gawo limodzi mwa magawo atatu a polyunsaturated (walnuts, nsomba zamafuta, mafuta a canola), ndi gawo limodzi mwa magawo atatu kuchokera ku monounsaturated ( mafuta, ma avocado, mtedza wa macadamia). Mumalowa m'mavuto mukayamba kuchepetsa kwambiri kapena kuwonjezera gulu linalake. Ndimadzimva ndikamva akatswiri akulangiza anthu kuti adye mafuta onse okhathamira omwe akufuna - ndiupangiri upangiri woyipa! Chilichonse muzakudya zanu chimakhala chokwanira, mukamadya china chake, mudzafunika kudya china - ndipo anthu nthawi zonse amawoneka kuti amakumbukira gawo la "kudya kwambiri" ndikuiwala gawo "losadya pang'ono".

Kafukufuku watsopano wokhudzana ndi mafuta akuwonetsa kuti kudya chakudya chamafuta m'malo mwa mafuta okhathamira ndi lingaliro loipa kuposa momwe mungasiyire mafuta omwe mumakhala nawo koyambirira. Lingaliro labwinoko: Idyani mafuta okwanira (koma osapitirira muyeso), komanso idyani mafuta a monounsaturated, mafuta a polyunsaturated, ndikuchepetsa shuga wowonjezera ndi mbewu zoyera muzochita zanu momwe mungathere. (Yesani mafuta asanu ndi atatu abwino kuphika nawo!)

Ngati Muyenera, Dalirani Mosatekeseka

Ngati mumakonda kudya mafuta amtundu umodzi, ndingakulimbikitseni kudya mafuta ambiri osakwaniritsidwa (polyunsaturated and monounsaturated). Kuchotsa mafuta ochulukirapo ndi mafuta osatha kumabweretsa kuchepa kwamafuta am'mimba owononga kagayidwe kachakudya omwe amakhala mozungulira ziwalo zanu. Kafukufuku wina amasonyeza kuti ngati mumadya kwambiri, ndiye kuti kudya mafuta ambiri a polyunsaturated (mosiyana ndi mafuta odzaza) kumabweretsa kuchepa kwa thupi. Ngakhale mafuta okhathamira amakoma, ndipo amafunikira pakugwira ntchito zosiyanasiyana zama cell komanso kapangidwe kake, phindu la thanzi la kudya mafuta ochulukirapo nthawi zambiri limachulukitsidwa. (Kotero nthawi yotsatira mukakhala kukhitchini, yesani izi m'malo mwa mafuta omwe ali abwino kuposa batala.)

Pitani mtedza

Mutha kupeza mafuta a polyunsaturated mzakudya zanu kuchokera kuzinthu monga mtedza ndi mbewu, zomwe zimakhala ndi mafuta a polyunsaturated komanso monounsaturated. Mafuta ena opangidwa ndi polyunsaturated amaphatikizapo nthanga, mafuta a fulakesi, mafuta a canola, ndi mafuta azitsamba a sesame.

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