Mafuta a masamba ndi mfundo zambiri ndipo ambiri amasokonezeka. Aliyense amadziwa kuti, mwachitsanzo, mafuta a azitona amathandiza. Koma kodi ndi bwino kuwonjezera mafuta a kanjedza ku ayisikilimu? Kodi kufalikira ndi mafuta a masamba kumathandiza? Kwa mafunso onsewa mudzapeza mayankho ochokera m'nkhaniyi.
Kodi chimakhudza mafuta otani?
Mtundu wa mafuta a masamba umaphatikizapo mafuta abwino ndi owopsa. Chifukwa chakuti malingana ndi mfundo ya chiyambi (mafuta a zamasamba kapena nyama) samasonyeza nthawi zonse ubwino wa mankhwalawa.
Mwachitsanzo, mafuta a zamasamba ndi azitona wothandiza, supuni yamtengo wapatali komanso owopsa - kanjedza ndi kokonati. Ndipo mafuta a nyama amaphatikizapo mafuta othandizira amtengo wapatali ndi mafuta owononga nyama (mafuta a mkati, mafuta, etc.).
Chinthuchi ndi chakuti ndikofunikira kugawa mafuta kuchokera kumalo opindulitsa m'magulu atatu - mafuta odzaza, monounsaturated ndi polyunsaturated.
Mafuta okhutira - mafuta a chimangidwe chomwe sichikumba, ndipo nthawi zambiri amathera m'thupi, kuchigwiritsira ntchito ndikuphimba zotengerazo ndi ma cholesterol plaques. Gawoli likuphatikizapo mgwalangwa, mafuta a kokonati ndi mafuta a kakale, komanso mitundu yonse ya mafuta - kaya margarine, mafuta, mafuta, mafuta kapena zakudya zina za mkaka. Ayenera kuti asatulutse zakudya!
Mafuta a monounsaturated kapena oleic acid (omega-9) ndi chinthu chofunikira kwambiri kwa thupi laumunthu, chomwe chimakuthandizani kulimbana ndi shuga, mapulaneti, kuchepetsa chitetezo cha thupi, kufooka ndi matenda ena. Mutha kuwatenga kuchokera ku azitona ndi karanga, nkhuku, avocado ndi azitona. Awa ndi mafuta abwino, ndipo ayenera kukhala nawo.
Mafuta a polyunsaturated (omega-3 ndi omega-6) ndi mafuta omwe thupi silitulutsa, ndipo ayenera kupezeka ndi chakudya, pamene akugwira nawo ntchito zonse zamagetsi ndikuwonjezera mphamvu. Gawoli likuphatikizapo rapse ndi mafuta odzola, mafuta a mtedza ndi nyongolosi ya tirigu, ndi nsomba ndi mafuta a nsomba ndiwo magwero a omega-3. Ndipo magwero a omega-6 ndi mtedza, mbewu, kanyumba, mpendadzuwa ndi mafuta a chimanga.
Choncho, gawo la mafuta ndi mafuta ndi zothandiza, zina ndizovulaza. Ndikofunikira kukumbukira kusiyana kumeneku komanso kuti musapangitse zolakwika.
Mafuta a masamba m'zinthu
Ngati mukupanga chinthu chilichonse mumawona "mafuta a masamba" - mukudziwa, ndiwo mafuta odzaza kwambiri - kanjedza kapena mafuta a kokonati. Chikoka chawo pa thupi la munthu ndi choipa kwambiri, koma chifukwa cha iwo n'zotheka kuchepetsa mtengo wa zopangidwe, kotero iwo amawonjezeredwa ku unyinji wa mankhwala osiyana.
Tiyeni tione mwatsatanetsatane, kusiyana ndi mafutawa otsika mtengo ndiwo:
- kusokoneza ntchito ya m'mimba;
- iwo sali osakanizidwa, chifukwa cha zomwe zimawonjezera kwambiri kuchuluka kwa cholesterol choipa m'magazi;
- Mafuta otere amachititsa kuti chitukuko cha atherosclerosis chikule;
- Chifukwa cha mafuta ambiri, kunenepa kunayamba;
- kugwiritsa ntchito mankhwala ndi mafuta ngati amenewa - kuwopsa kwa mtima;
- mwa mafutawa mulibe mankhwala othandiza kwambiri linoleic acid, omwe amatanthauza kuti kuwonongeka sikungapindulitsidwe nkomwe.
Ndicho chifukwa chake, mukawona zodabwitsa za "mafuta a zamasamba" mndandanda wa zowonjezera za mankhwalawa, ndibwino kumvetsetsa kuti izi sizothandiza mafuta, koma mafuta otsika komanso owononga.
Mitengo yomwe ili ndi mafuta a masamba
Mafuta a palmi ndi otchuka kwambiri: mankhwalawa, omwe amawonjezeredwa, amasungidwa nthawi yayitali, safuna malo osungirako apadera, amawongolera mawonekedwe awo ndipo samataya mawonekedwe awo ngakhale atasungidwa nthawi yaitali. Monga lamulo, n'zotheka kuzindikira mafuta owononga masamba m'zinthu zotere:
- mafungo a French ndi chips;
- hamburgers, cheeseburgers, ndi zakudya zina zothamanga;
- chimanga ndi timitengo;
- ma sauces osiyanasiyana opangidwa kale, marinades ndi sauces;
- Mavitoni, chokoleti, mabisiketi ndi donuts;
- zonunkhira;
- mitundu ina ya tirigu wokonzeka kupanga;
- kuphika mafakitale;
- nkhuku yokazinga;
- tchizi;
- ayisikilimu, zochuluka zowonongeka;
- Zakudya zamphongo ndi zina zowonongeka;
- margarine ndi kufalikira.
Kusankha chinachake kuchokera mndandandawu, osachepera, musakhale waulesi kwambiri kuti muphunzire chizindikiro kuti musankhe mankhwala omwe sangakuvulazeni inu ndi banja lanu.