Zakudya zamafuta ambiri zabwino pamtima

Zamkati

• Mndandanda wa zakudya zomwe zili ndi mafuta ambiri
• Mafuta a maolivi ndiye mafuta abwino kwambiri otetezera mtima, chifukwa chake phunzirani kusankha mafuta abwino mukamagula.

Mafuta abwino amtima ndi mafuta osasunthika, omwe amapezeka mu saumoni, avocado kapena flaxseed, mwachitsanzo. Mafutawa amagawika m'magulu awiri, monounsaturated ndi polyunsaturated, ndipo nthawi zambiri amakhala amadzi kutentha.

Mafuta osakwaniritsidwa amaonedwa kuti ndi abwino chifukwa kuwonjezera pochepetsa cholesterol, LDL (bad) cholesterol ndi triglycerides, amathandizanso kuti cholesterol cha HDL (chabwino) chikhale chokwera.

Mndandanda wa zakudya zomwe zili ndi mafuta ambiri

Onani tebulo ili m'munsiyi kuti muwone kuchuluka kwamafuta abwino omwe amapezeka mu 100 g yazakudya zina.

Zakudya zina zomwe zili ndi mafutawa ndi: mackerel, mafuta a masamba monga canola, mafuta a mgwalangwa ndi soya, mpendadzuwa ndi nthanga za chia, mtedza, ma almond ndi ma cashews. Onani kuchuluka kwa mtedza womwe muyenera kudya kuti mukhale ndi thanzi labwino: Momwe mtedza wa nkhono ungasinthire thanzi.

Pazabwino zake, mafuta abwino amayenera kupezeka pachakudya, m'malo mwa mafuta oyipa, omwe amakhala okhutira ndi mafuta. Kuti mudziwe zakudya zamafuta oyipa, werengani: zakudya zokhala ndi mafuta ambiri komanso zakudya zamafuta.

Zina mwa mafuta abwino ndi awa:

• Kuchepetsa magazi,
• Limbikitsani kupumula kwa mitsempha yamagazi, kuthandiza kuchepetsa kuthamanga kwa magazi;
• Khalani ngati antioxidant m'thupi;
• Sinthani kukumbukira;
• Limbikitsani chitetezo cha mthupi;
• Pewani matenda amtima.

Ngakhale mafuta osasungika ndi abwino pamtima, akadali onenepa komanso owonjezera mafuta. Chifukwa chake, ngakhale mafuta abwino ayenera kudyedwa pang'ono, makamaka ngati munthu ali ndi cholesterol, kuthamanga kwa magazi, matenda ashuga kapena kunenepa kwambiri.

Mafuta a maolivi ndiye mafuta abwino kwambiri otetezera mtima, chifukwa chake phunzirani kusankha mafuta abwino mukamagula.