Kodi mafuta a chiponde Amakupangitsani Kunenepa?

Zamkati

• Wambiri mafuta ndi zopatsa mphamvu
• Osalumikizidwa ndi kunenepa ngati akadya pang'ono
• Momwe mafuta a chiponde angakuthandizireni kuti muchepetse kunenepa
• Zitha kukuthandizani kuti mukhalebe ndi thanzi lalitali
• Mapuloteni amathandiza kusunga minofu
• Zitha kukuthandizani kuti musunge dongosolo lanu lochepetsa thupi
• Momwe mungawonjezere batala wa chiponde ku zakudya zanu
• Mfundo yofunika

Mtedza wa kirimba ndi wofala, wokoma kufalikira.

Yodzaza ndi zakudya zofunikira, kuphatikizapo mavitamini, michere, ndi mafuta athanzi.

Chifukwa cha mafuta ambiri, batala wa kirimba ndi wandiweyani wambiri. Izi ndizokhudza ena, popeza kuchuluka kwama calories kungayambitse kunenepa pakapita nthawi.

Komabe, kafukufuku wina wasonyeza kuti chiponde chingapangitse kuti muchepetse thupi mukamadya pang'ono ().

Nkhaniyi ikuwunika momwe kudya batala kumakhudzira thupi.

Wambiri mafuta ndi zopatsa mphamvu

Ndizodziwika bwino kuti kunenepa kumatha kuchitika mukamadya zopatsa mphamvu kuposa momwe mumawotchera.

Pachifukwa ichi, ma dieters ena amasamala batala wa chiponde chifukwa ndi mafuta ambiri komanso ma calories.

Supuni 2 iliyonse (32-gramu) yotumizira batala wa chiponde ili ndi ():

• Ma calories: 191
• Mafuta onse: Magalamu 16
• Mafuta okhuta: 3 magalamu
• Mafuta a monounsaturated: 8 magalamu
• Mafuta a polyunsaturated: 4 magalamu

Komabe, sikuti zakudya zonse zamafuta ambiri kapena zopatsa mphamvu zambiri sizabwino. M'malo mwake, batala wa chiponde ndi wopatsa thanzi kwambiri.

Mwa amodzi, 75% yamafuta ake ndiosakwaniritsidwa. Kafukufuku akuwonetsa kuti kudya mafuta osakhutira m'malo mwa mafuta okhutira kungathandize kuchepetsa mafuta a LDL (oyipa) cholesterol ndikuchepetsa chiopsezo cha matenda amtima (,).

Chiponde chimakhalanso ndi mapuloteni, michere, ndi mavitamini ndi michere yambiri, kuphatikiza manganese, magnesium, phosphorus, vitamini E, ndi B mavitamini ().

Mtedza wa kirimba umakhala ndi ma calories ambiri koma umakhala ndi mafuta athanzi, ulusi, mavitamini ndi michere yofunikira.

Osalumikizidwa ndi kunenepa ngati akadya pang'ono

Kulemera kumachitika mukamalandira ma calories ambiri kuposa momwe mumawotchera.

Chifukwa chake, batala wa kirimba mwina sangapangitse kunenepa ngati akadya pang'ono - mwanjira ina, ngati mudya ngati gawo la zosowa zanu za tsiku ndi tsiku.

M'malo mwake, kafukufuku ambiri amalumikiza kudya kwa mafuta a chiponde, mtedza, ndi mtedza wina kuti muchepetse thupi (,,,).

Kafukufuku wina wowona mwa achikulire oposa 370,000 adapeza kuti kudya mtedza pafupipafupi kumalumikizidwa ndi kunenepa pang'ono. Ophunzira nawo anali ndi chiopsezo chotsika 5% chokunenepa kwambiri kapena kukhala onenepa kwambiri pazaka 5 ().

Izi zati, anthu omwe amadya mtedza amakhala ndi moyo wabwino. Mwachitsanzo, anthu omwe adadya mtedza mu phunziroli adanenanso kuti akuchita masewera olimbitsa thupi ndipo amakonda kudya zipatso ndi ndiwo zamasamba kuposa omwe sanadye mtedza ().

Ngakhale zili choncho, kafukufukuyu akuwonetsa kuti mutha kuyika mafuta a chiponde pachakudya chopanda chiwopsezo popanda kunenepa.

Komabe, ngati cholinga chanu ndi kulemera, muyenera kudya ma calories kuposa momwe mumawotchera, makamaka kuchokera ku zakudya zopatsa thanzi. Mtedza wa kirimba ndi njira yabwino kwambiri chifukwa imakhala yodzaza ndi michere, yotsika mtengo, komanso yosavuta kuwonjezera pazakudya zanu.

Mtedza wa kirimba sungapangitse kulemera kosafunikira ngati mutadya zosowa zanu za tsiku ndi tsiku. Komabe, ndi njira yathanzi ngati mukufuna kunenepa.

Momwe mafuta a chiponde angakuthandizireni kuti muchepetse kunenepa

Mtedza wa kirimba ungathandizire dongosolo lanu lochepetsa thupi polimbikitsa kukhuta, kusunga minofu, komanso kuchepetsa kuchepa kwanthawi yayitali.

Zitha kukuthandizani kuti mukhalebe ndi thanzi lalitali

Mtedza wa kirimba umadzaza kwambiri.

Pakafukufuku mwa amayi 15 omwe ali ndi kunenepa kwambiri, kuwonjezera supuni 3 (48 magalamu) za izi zimafalikira ku chakudya cham'mawa chambiri chimachepetsa chilakolako kuposa chakudya cham'mawa chokha ().

Kuphatikiza apo, iwo omwe amadya chiponde anali ndi shuga wokhazikika m'magazi, zomwe zitha kuthandiza kuchepetsa njala ().

Mtedzawu umakhalanso ndi mapuloteni ambiri ndi michere - michere iwiri yodziwika kuti imalimbikitsa kukhuta (11).

Chosangalatsa ndichakuti, ofufuza akuwonetsa kuti mtedza wathunthu ndi mtedza wina umatha kukhala ngati kudzaza batala (,,).

Chifukwa chake, kudya mtedza ndi mtedza wosiyanasiyana kungapindulitse kwambiri.

Mapuloteni amathandiza kusunga minofu

Kuchepetsa minofu ndikuchepetsa thupi nthawi zambiri zimayendera limodzi.

Komabe, kafukufuku akuwonetsa kuti kudya zomanga thupi zokwanira kuchokera ku zakudya monga chiponde kungakuthandizeni kusunga minofu mukamadya (,,).

Pakafukufuku wina, amuna olemera kwambiri amatsata mapuloteni apamwamba kapena puloteni yolemera yolemera. Ngakhale magulu onse awiriwa adataya kulemera kofananako, omwe amatsata puloteni yayikuluyo adataya pafupifupi gawo limodzi mwa magawo atatu a minofu ().

Sikuti kungosunga minofu ndikofunikira kuti mukhalebe ndi mphamvu, komanso kumathandizanso kuti muchepetse thupi. Mwambiri, mukakhala ndi minofu yambiri, ndimomwe mumawotchera tsiku lonse, ngakhale mutapuma ().

Zitha kukuthandizani kuti musunge dongosolo lanu lochepetsa thupi

Ndondomeko zopambana kwambiri zowonda ndi zomwe mungakhale nazo kwakanthawi.

Kusinthasintha ndi zakudya zanu ndi njira yabwino. Malinga ndi kafukufuku, mapulani ochepetsa thupi omwe amadziwika kuti ali ndi zakudya zomwe mumakonda akhoza kukhala osavuta kutsatira pakapita nthawi ().

Chosangalatsa ndichakuti, kafukufuku akuwonetsanso kuti ma dieters atha kutsata bwino mapulani ochepetsa thupi omwe amalola mtedza, kuphatikiza batala wa chiponde ().

Ponseponse, mafuta a chiponde akhoza kukhala oyenera kuwonjezera pazakudya zanu pang'ono - makamaka ngati ndi imodzi mwazakudya zomwe mumakonda.

Ndondomeko yochepetsera thupi yomwe imaphatikizapo zakudya zomwe mumakonda, monga batala wa kirimba, zingakhale zosavuta kutsatira nthawi yayitali.

Momwe mungawonjezere batala wa chiponde ku zakudya zanu

Mtedza wa kirimba umayenda bwino ndi chilichonse.

Mutha kuyiyala pa chotupitsa kuti musamweko pang'ono kapena kuigwiritsa ntchito ngati choviikira magawo a maapulo ndi timitengo ta udzu winawake.

Mukamagula zakudya, yesetsani kupanga zinthu zopanda shuga wowonjezera komanso zowonjezera zochepa. Mndandanda wosavuta wazitsamba zokha ndi mchere ndizabwino kwambiri.

Muthanso kuwonjezera kufalikira kwa zipatso za smoothies, oatmeal, muffins, ndi zakudya zina zowonjezera mafuta ndi mapuloteni.

Pofuna kupewa kupitirira zosowa zanu za tsiku ndi tsiku, kumbukirani kukula kwamagawo. Kwa anthu ambiri, izi zikutanthauza kumamatira ku 1-2 supuni (16-32 magalamu) patsiku. Powonekera, supuni imodzi (16 magalamu) ili pafupi kukula kwa chala chanu chachikulu, pomwe 2 (32 magalamu) ili pafupi kukula kwa mpira.

Sankhani batala wa chiponde womwe ulibe shuga wowonjezera ndipo uli ndi mndandanda wazosavuta, monga mtedza ndi mchere.

Mfundo yofunika

Ma dieters ambiri amapewa batala wa chiponde chifukwa ndi mafuta ndi ma calories ambiri.

Komabe, kudya pang'ono sikungapangitse kuti mukhale wonenepa.

M'malo mwake, kufalikira kumeneku kumakhala ndi thanzi labwino ndipo kumatha kuthandizira kuchepa thupi polimbikitsa kukhuta komanso kusunga minofu pakudya.

Kuphatikiza apo, zakudya zosinthika zomwe zimaphatikizapo zakudya zokoma, monga batala la kirimba, zitha kukhala zosavuta kutsatira nthawi yayitali.