Funsani Dokotala Wazakudya: Zakudya Zowotcha Mafuta

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Q: Kodi pali zosintha zilizonse zomwe ndikadatha zomwe zingalimbikitse kagayidwe kanga, kapena kodi ndi hype chabe?

Yankho: Nthawi zambiri zonena kuti "zakudya zowotcha mafuta" sizolondola, chifukwa zakudya zambiri sizimapangitsa kuti kalori ayambe kuwonjezeka koma m'malo mwake zimakhazikitsa malo omwe mafuta amawotchera mosavuta. Mwachitsanzo, Broccoli, sichimakulitsa kuchuluka kwa kagayidwe kachakudya, koma ndi chakudya chochepa kwambiri chomwe chimakhala ndi chakudya chochepa kwambiri, ma fiber, ndi ma phytochemicals omwe angathandize kuchotsa estrogen yochulukirapo. Zonsezi zingapangitse kuti kuchepetsa thupi kukhale kosavuta.

Komabe, pali zakudya zochepa zosungunuka mafuta, zakudya zomwe zikamadya zimakulitsa mphamvu ya kalori- komanso kuwotcha mafuta. Awiri otchuka komanso odziwika bwino ndi tiyi wobiriwira ndi tsabola wotentha.

EGCG, antioxidant mu tiyi wobiriwira, imatha kukulitsa kuwotcha kwamafuta ndikuchepetsa thupi ikaphatikizidwa ndi caffeine-yomwe imangochitika mwachilengedwe ndi tiyi wobiriwira.

Tsabola wotentha amakhala ndi antioxidant capsaicin, yomwe imatha kuwonjezera mafuta makutidwe ndi mafuta (mwachitsanzo kuyaka mafuta). Chosowa chokha kwa capsaicin ndikuti muyenera kuyitenga mu fomu yowonjezerapo kuti mupindule nayo.

Ndipo, malinga ndi kafukufuku watsopano wofalitsidwa mu American Journal of Clinical Nutrition, mafuta a monounsaturated-monga omwe amapezeka mu mafuta a azitona ndi ma avocados-ayenera kuwonjezeredwa pamndandanda wa zakudya zomwe zimakuthandizani kutentha ma calories ambiri.

Ochita kafukufuku anayerekezera zakudya zokhala ndi mafuta ambiri a monounsaturated ndi zakudya zokhala ndi mafuta ambiri ndipo anapeza kuti zakudya zokhala ndi mafuta ochepa kwambiri zimabweretsa kuwonjezeka kwakukulu (mpaka 4.3 peresenti) pakugwiritsa ntchito mphamvu zopumula za otenga nawo phunziro (ndiyo sayansi ya chiwerengero cha ma calories. mumawotcha tsiku lililonse osadalira magwiridwe antchito anu). Olemba maphunzirowa amaganiza kuti mafuta amachititsa mitochondria yathu, injini zoyaka kalori za maselo athu, zimawotcha mphamvu zambiri monga kutentha.

Zomwe ndimakonda mafuta a monounsaturated ndi awa:

• Azitona
• Mafuta a azitona
• Mtedza
• Mtedza wa Macadamia
• Njuchi
• Mapeyala

Mungakumbukire mmbuyo ku "Funsani Dokotala Wazakudya" komwe tidayang'ana kafukufuku yemwe adawonetsa kuchepa kwamafuta am'mimba pomwe ochita nawo kafukufuku adachepetsa kukhuta ndikuwonjezera mafuta a monounsaturated muzakudya zawo. Maphunziro awiriwa ataphatikizidwa akuwonetsa kuti ndibwino kusuntha kudya ma monos ambiri.

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