Cholesterol Waukulu M'magazi - Mliri weniweni wamasiku ano. Chifukwa cha kuchuluka kwa cholesterol, chiopsezo cha matenda a mtima chimakula, chomwe ndi chimodzi mwa zifukwa zofunika kwambiri za imfa. Mafuta a cholesterol oipa ndi mafuta odzaza omwe amapezeka muzinthu zambiri zamtundu. Ndicho chifukwa madokotala amalimbikitsa kuti mukhale ndi zakudya zambiri zomwe zimakhala zothandiza mafuta osatchulidwa.
Kodi pali kusiyana kotani pakati pa mafuta osatchulidwa ndi odzaza?
Kumvetsetsa kusiyana pakati pa mafuta odzaza ndi osatchulidwa, kumathandiza kuphunzira za mankhwala awo. Mafuta okhuta amadziwika ndi mgwirizano umodzi wa kaboni, womwe umapangitsa kuti akhale ophweka kuti asonkhane mu makina ozungulira, kupanga mawonekedwe a cholesterol ndipo amaikidwa m'masitolo olemera. Mafuta osasinthika amakhala ndi mgwirizano wambiri wa kaboni, kotero amakhalabe achangu, alowetsa m'kati mwa maselo ndipo samapanga mankhwala olimba m'magazi.
Komabe, izi sizikutanthawuza kuti mafuta odzaza, omwe ali mu nyama, mazira, chokoleti, kirimu, kanjedza ndi mafuta a kokonati, ayenera kuchotsedwa kwathunthu ku zakudya. Mafuta okhutira ndi ofunikira kuti mavitamini ena aziwoneka bwino ndikuwongolera zinthu, ntchito yoyenera ya kubereka, kupanga mahomoni komanso kumanga ma membrane. Kuwonjezera apo, mafuta odzaza ndi magwero apadera a mphamvu ndipo ndi ofunika makamaka m'nyengo yozizira. Chizoloŵezi cha tsiku ndi tsiku cha mafuta odzaza ndi 15-20 g.
Ponena za kunenepa kwambiri, amatha kupezeka mowa mwauchidakwa, makamaka - kuphatikiza ndi chakudya chokhazikika.
Ndi zakudya ziti zomwe zili ndi mafuta osatulutsidwa?
Mafuta osatchulidwa ali ndi monounsaturated ndi polyunsaturated mafuta acids. Mitundu yonseyi ndi yothandiza kuchepetsa mafuta a cholesterol oyipa chifukwa cha mafuta ochulukirapo m'thupi. Mafuta omwe ali ndi mafuta osatchulidwa amakhala ndi mitundu yonse ya mafuta acids.
Chitsime chapadera cha mafuta osatchulidwa ndi mafuta. Chifukwa cha kuchuluka kwa mafuta a monounsaturated mafuta, maolivi amathandiza kutsuka mitsempha ya magazi ndi kuchepetsa kuthamanga kwa magazi, kuteteza khansa ndi matenda a shuga a mtundu wa II, zimapangitsa ubongo kugwira ntchito, khungu ndi tsitsi. Komabe, nkoyenera kukumbukira kuti azitona, monga mafuta ena onse a masamba, akadakali mafuta abwino, kalori yomwe ilipo kwambiri. Choncho, muyenera kugwiritsa ntchito pagawo kakang'ono - osaposa supuni, yomwe, mwa njira, idzakhala pafupifupi makilogalamu 120!
Mafuta ambiri osatchulidwa, makamaka omega-3 (polyunsaturated mafuta acids), ali ndi nsomba za m'nyanja (amapezeka ndi nsomba, koma ndizing'ono). Chifukwa cha mafuta osatulutsidwa, nsomba za m'nyanja zimathandiza kwambiri kuntchito, ziwalo ndi zitsulo, ndipo mavitamini ndi mchere amatha kupanga mankhwalawa kukhala ofunika kwambiri kwa anthu.
Mafuta ochuluka a mafuta osatayika ndi mafuta a masamba (linseed, chimanga, soya, mpendadzuwa), nsomba za m'nyanja (shrimps, mussels, oysters, squids), mtedza (walnuts, amondi, nkhono, msuzi)
Kuvulaza mafuta osatchulidwa
Mafuta owopsa kwambiri, omwe amafunika kuchotsedwa ku zakudya ndi aliyense, ndi mafuta opatsirana. Ndipo, mochititsa chidwi, mafuta odzola amapangidwa pogwiritsa ntchito mafuta osatsitsika. Chifukwa cha njira ya hydrogenation, mafuta a masamba amakhala ovuta, mwachitsanzo, amalepheretsa kukhala ndi katundu komanso kukhala ndi katundu wambiri wopanga thrombi m'mitsempha ya magazi. Mafuta a trans amachititsa kuti maselo asokonezeke, amachititsa kuti poizoni ayambe kuwonjezeka, kuonjezera chiopsezo cha shuga, kufooketsa chitetezo cha thupi komanso kuchititsa mavuto ambiri azaumoyo. Ili ndi mafuta odzola mu mayonesi, margarine, ketchup, zinthu zina zamakono.