Njira Yolemera Kwambiri Yodulira Mafuta

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Kusintha kwakanthawi kazakudya kumatha kupanga chiwonetserochi pakudya mafuta. Kuti adziwe ntchito yabwino kwambiri, ofufuza aku Yunivesite ya A&M ku Texas adafunsa achikulire 5,649 kuti akumbukire momwe amayesera kuchepetsa mafuta kuchokera pazakudya zawo munthawi yamaora 24, kenako kuwerengera kuti ndi kusintha kotani komwe kumachepetsa mafuta omwe amagwiritsidwa ntchito kwambiri.

Nayi njira zodziwika bwino, zomwe anthu osachepera 45% amalemba:

- Chepetsani mafuta kuchokera ku nyama.

- Chotsani khungu ku nkhuku.

- Idyani tchipisi kawirikawiri.

Zocheperako, zomwe zanenedwa ndi 15 peresenti kapena ochepera omwe anafunsidwa:

- Idyani mbatata zophika kapena zophika popanda mafuta owonjezera.

- l Pewani batala kapena margarine pa buledi.

- Idyani tchizi chamafuta ochepa m'malo modya nthawi zonse.

- Sankhani zipatso kuposa mchere wambiri.

Nazi zomwe zidagwira ntchito bwino kuti muchepetse kudya kwamafuta okwanira komanso okhutira:

- Osawonjezera mafuta ku mbatata yophika kapena yophika.

- Osadya nyama yofiira.

- Osadya nkhuku yokazinga.

- Osadya mazira opitilira awiri pa sabata.

Adanenedwa mu Journal ya American Dietetic Association.

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