Kodi mafuta osinthanitsa ndi zakudya ziti zomwe muyenera kupewa

Zamkati

• Gulu lazakudya zomwe zili ndi mafuta ambiri
• Mafuta ovomerezeka mu chakudya
• Momwe mungawerenge cholembera chakudya
• Chifukwa chomwe mafuta opatsirana amawononga thanzi
• Mvetsetsani kusiyana pakati pa mafuta opitilira mafuta odzaza

Kudya pafupipafupi zakudya zopatsa mafuta ambiri, monga buledi ndi zopangira zophika, monga makeke, maswiti, makeke, ayisikilimu, zokhwasula-khwasula m'mapaketi ndi zakudya zambiri zosinthidwa monga ma hamburger mwachitsanzo, zitha kuwonjezera cholesterol yoyipa.

Mafuta a hydrogenated amawonjezeredwa pazakudya zopangidwa chifukwa ndi njira yotsika mtengo yowonjezera mashelufu ake.

Gulu lazakudya zomwe zili ndi mafuta ambiri

Tebulo lotsatirali likuwonetsa kuchuluka kwa mafuta osinthika mu zakudya zina.

Zakudya zachilengedwe, zachilengedwe kapena zosakonzedwa bwino, monga chimanga, mtedza wa ku Brazil ndi mtedza, zimakhala ndi mafuta omwe ndi athanzi ndipo amatha kudyedwa pafupipafupi.

Mafuta ovomerezeka mu chakudya

Kuchuluka kwamafuta omwe amatha kudyedwa ndiopitilira 2 g patsiku, poganizira zakudya za 2000 kcal, koma choyenera ndikudya pang'ono momwe zingathere. Kuti mudziwe kuchuluka kwa mafuta omwe amapezeka mchakudya chotukuka, wina ayenera kuyang'ana pazolemba.

Ngakhale chizindikirocho chikuti zero trans mafuta kapena opanda mafuta opitilira, mutha kumayambirabe mafuta amtunduwo. Mndandanda wazosakaniza zolembedwazo uyeneranso kusakidwa ngati mawu: mafuta a masamba osungunuka pang'ono pang'ono kapena mafuta a hydrogenated, ndipo titha kukayikira kuti chakudyacho chili ndi mafuta opitilira pomwe alipo: mafuta a masamba kapena margarine.

Komabe, ngati malonda ali ndi mafuta ochepera 0,2 g potumiza, wopanga amatha kulemba 0 g yamafuta operekera pamalopo. Chifukwa chake, keke yodzaza, yomwe nthawi zambiri imakhala makeke atatu, ngati ndi ochepera 0,2 g, chizindikirocho chitha kuwonetsa kuti phukusi lonse la cookie silikhala ndi mafuta.

Momwe mungawerenge cholembera chakudya

Onerani kanemayu zomwe muyenera kuwunika pazolemba za zakudya zopangidwa kuti mukhale athanzi:

Chifukwa chomwe mafuta opatsirana amawononga thanzi

Mafuta a Trans ndi ovulaza thanzi chifukwa amabweretsa zovulaza monga kuchuluka kwa cholesterol yoyipa (LDL) komanso kuchepa kwa cholesterol (HDL) yabwino, yomwe imawonjezera chiopsezo cha matenda amtima ndi sitiroko. Kuphatikiza apo, mafuta amtunduwu amakhudzanso chiopsezo chowonjezeka cha kusabereka, matenda a Alzheimer's, matenda ashuga ndi mitundu ina ya khansa. Ngati ndi choncho, nayi njira yochepetsera cholesterol yanu yoyipa.

Mvetsetsani kusiyana pakati pa mafuta opitilira mafuta odzaza

Mafuta okhuta nawonso ndi mtundu wamafuta omwe ndi owopsa ku thanzi, koma mosiyana ndi mafuta opitilira muyeso, amapezeka mosavuta muzinthu monga nyama yamafuta, nyama yankhumba, masoseji, masoseji ndi mkaka ndi mkaka. Zakudya zamafuta okwanira siziyeneranso kupeŵedwa, koma malire omwe amadya mafutawa ndiochulukirapo kuposa malire omwe amaperekedwa mafuta opititsa patsogolo, kukhala pafupifupi 22 g / tsiku pa 2000 kcal zakudya. Phunzirani zambiri za mafuta okhutira.