Zakudya zokhala ndi mafuta ambiri

Zamkati

• Mndandanda wa zakudya zokhala ndi mafuta okwanira
• Mvetsetsani chifukwa chake mafuta odzaza ndi oyipa
• Kodi pali kusiyana kotani pakati pa mafuta okhuta ndi mafuta osakwanira

Mafuta okhuta amatha kupezeka, makamaka, mu zakudya za nyama, monga nyama zamafuta, batala ndi mkaka, koma imapezekanso mumafuta ndi zotengera za coconut ndi mafuta amanjedza, komanso muzinthu zingapo zopangidwa.

Kawirikawiri, mafuta amtunduwu ndi ovuta kutentha. Ndikofunika kupewa kumwa mopitirira muyeso mafuta okhutira chifukwa amathandizira kuonjezera cholesterol ndikulimbikitsa kunenepa.

Mndandanda wa zakudya zokhala ndi mafuta okwanira

Tebulo lotsatirali lili ndi mndandanda wazakudya zomwe zili ndi mafuta okhutira omwe amapezeka mu 100g wazakudya.

Ndikoyenera kuti kudya mafuta okhutira sikupitilira 10% yamtengo wokwanira wama caloriki, chifukwa chake, mu kalori 2,000, simungadye mafuta opitilira 22.2 g patsiku. Chofunikira ndikudya mafuta ochepa kwambiri momwe mungathere, chifukwa chake onani kuchuluka kwa mafuta omwe ali nawo.

Mvetsetsani chifukwa chake mafuta odzaza ndi oyipa

Mafuta okhuta ndi oyipa chifukwa amasungunuka mosavuta pamakoma amkati amitsempha yamagazi, omwe amatha kupititsa patsogolo mapangidwe amafuta ndi kutsekeka kwa mitsempha, kotheka kuyambitsa matenda a atherosclerosis, kuchuluka kwa cholesterol, kunenepa kwambiri komanso mavuto amtima. Kuphatikiza apo, mafuta okhutira nthawi zambiri amapezeka mu zakudya zopatsa thanzi kwambiri, monga zilili ndi nyama zofiira, nyama yankhumba, soseji ndi zotchingira, mwachitsanzo, zomwe zimathandizanso kunenepa komanso kuwonjezera cholesterol.

Kodi pali kusiyana kotani pakati pa mafuta okhuta ndi mafuta osakwanira

Kusiyanitsa kwakukulu pakati pa mafuta odzaza ndi mafuta osakwanira ndi kapangidwe kake ka mankhwala, kamene kamapangitsa mafuta okhutira, akagwiritsidwa ntchito mopitilira muyeso, kuvulaza thanzi lathu. Mafuta osatulutsidwa amakhala athanzi ndipo amathandizira kukweza mafuta m'thupi, amagawika kukhala monounsaturated ndi polyunsaturated.

Mafuta ndi chinthu chomwe chimapatsa chakudya kukoma, ndipo ntchito yake yayikulu mthupi ndikupereka mphamvu. Pali mitundu yosiyanasiyana ya mafuta:

• Mafuta okhuta: ayenera kupewedwa ndipo amapezeka munyama, nyama yankhumba ndi soseji, mwachitsanzo;
• Mafuta a Trans: ziyenera kupewedwa ndipo zimapezeka mumakeke odzaza ndi majarini, mwachitsanzo;
• Mafuta osakwaniritsidwa: amayenera kudyedwa pafupipafupi chifukwa ndiopindulitsa pamtima, ndipo amapezeka muzakudya monga maolivi ndi mtedza.

Kuti muchepetse cholesterol woyipa, ndikofunikanso kuchepetsa kugwiritsa ntchito mafuta opatsirana. Nazi momwe mungapewere cholesterol:

• Zakudya zomwe zili ndi mafuta ambiri
• Momwe mungachepetsere cholesterol yoyipa