Funsani Dokotala Wazakudya: Kodi Mukudya Mafuta Ambiri Athanzi?

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Q: Ndikudziwa zakudya monga amondi, mapeyala, mafuta a azitona, ndi nsomba za salimoni zili ndi mafuta a monounsaturated, koma "mafuta abwino" ndi ochuluka bwanji? Nanga ndizodya zakudya zamafuta zochuluka motani kuti ndilandire zabwino popanda kunenepa?

Yankho: Funso lalikulu. Mafuta ndi chinthu chabwino, koma siosiyana ndi inu angathe pezani zochuluka kwambiri za izo. Zopatsa mphamvu ndizofunika, makamaka ndi mafuta, ndizosavuta kudya zopatsa mphamvu zambiri popanda kudziwa. Ndikupanga malingaliro angapo kuti ndithe kuyankha mafunso anu molondola.

Tiyerekeze kuti mumadya makilogalamu 1700 patsiku, ndipo mumatsata zakudya zomwe zili pafupifupi 40% ya chakudya, mapuloteni 30 peresenti, ndi mafuta 30% (chakudya chanzeru, chopatsa thanzi). Mumadya katatu komanso chakudya chimodzi cha ma almond (1oz) tsiku lililonse.

Pogwiritsa ntchito manambalawa mukudya magalamu 57 a mafuta patsiku. Chotupitsa chanu cha 1oz cha amondi chili ndi magalamu 14 amafuta, ndikukusiyani ndi magalamu 14 amafuta pazakudya zanu zilizonse. Awa ndi kuchuluka kwamafuta omwe amapezeka mu 1 Tbsp yamafuta (azitona, sesame, kokonati, canola, ndi zina) kapena ½ wa avocado. Tchizi limodzi lili ndi magalamu 9 a mafuta, pomwe dzira limodzi lonse lili ndi magalamu 6. Mutha kuwona kuti ndizosavuta kukwaniritsa zolinga zanu zamafuta tsikulo.

Kuchuluka kwa mafuta omwe angakupangitseni kunenepa ndi funso la kuchuluka kwama calories. Simufunikanso kutsekeredwa mu 30 peresenti ya zopatsa mphamvu kuchokera ku mafuta chitsanzo chimene ine ndinagwiritsa ntchito pamwamba, koma pakati pa 30-35 peresenti ndi pamene anthu ambiri ayenera kutera, pokhapokha ngati akuletsa mwamphamvu chakudya (20 peresenti ya zopatsa mphamvu zonse). Kafukufuku wokhala ndi chakudya chochepa kwambiri cha mahydrohydrate akuwonetsa kuti mutha kukhala owolowa manja kwambiri mukamadya mafuta mukamadya kwambiri.

Mfundo yomaliza yomwe ndimauza makasitomala nthawi zonse ndikuyezera mafuta. Ndikosavuta kutsanulira 2 Tbsp mafuta a maolivi mu poto m'malo mwa 1. Njira yosavuta imeneyi imatha kusintha mafuta ndi kalori anu kuchokera pomwe amapitilira muyeso.

Dr. Mike Roussell, PhD, ndi mlangizi wazakudya wodziwika bwino chifukwa chokhoza kusintha malingaliro ovuta azakudya kukhala zizolowezi ndi njira zothandiza kwa makasitomala ake, zomwe zimaphatikizapo akatswiri ochita masewera, oyang'anira, makampani azakudya, komanso malo olimbitsira thupi. Dr Mike ndi mlembi wa Dongosolo la Kuchepetsa Kunenepa kwa Dr. Mike Mike ndi zomwe zikubwera 6 Mizati ya Chakudya Chakudya.

Lumikizanani ndi Dr. Mike kuti mumve malangizo osavuta paza zakudya ndi zakudya potsatira @mikeroussell pa Twitter kapena kukhala wokonda tsamba lake la Facebook.

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