Kuyambira nthawi zakale, anthu adachokera ku chilengedwe amathandiza zomera, zipatso, zipatso, kuzindikira mankhwala awo komanso kugwiritsa ntchito mankhwalawa mwakhama. Imodzi mwa mavitaminiwa ndi mankhwala ndi fakitale, zonse mwa mawonekedwe a mbewu, ndi mawonekedwe a mafuta. Malinga ndi zachilengedwenso katundu, mafuta awa ali makamaka pakati masamba masamba. Komabe, ngakhale kuti kugwiritsa ntchito mafuta odzola thupi n'kofunika kwambiri, kungathenso kuvulaza.
Kuti mugwiritse ntchito mafuta otsekemera bwino, muyenera kudziwa bwino ntchito zake zopindulitsa komanso zovulaza, ndipo mumagwiritsira ntchito bwino mafuta osungunuka pamimba opanda kanthu, mutaphunzira phindu ndi kuvulazidwa kwa mankhwala.
Ubwino wa Mafuta Osekemera
Ubwino wa Mafuta Osekemera:
- ndi wolemera ndi wachirengedwe gwero la mafuta acids, monga omega-3 ndi omega-6 (ndikofunikira kuzindikira kuti kukhalapo kwa mafuta obiriwira a polyunsaturated mu mafuta osakaniza ndi apamwamba kwambiri kuposa mafuta a nsomba);
- kumapangitsanso ntchito zogonana;
- zimakhazikitsa dongosolo la biliary;
- kumaletsa kukalamba msanga kwa thupi;
- zimayimitsa mlingo wa kolesterolini, komanso zimakhudza thanzi la amuna ndi akazi.
Kuvulaza mafuta ofiira
Pogwiritsa ntchito mafuta othandizira, palinso mafuta ambiri oopsa, pangozi yowonjezera, chifukwa cha kusungidwa kosayenera ndi kugwiritsa ntchito mankhwala:
- kuchulukitsa kwa mafuta kuti azitenthedwa mofulumira, makamaka pamene akukumana ndi mpweya, kapena atapsa;
- kusagwirizana ndi mafuta omwe dzuwa limawatsogolera, lomwe ladzaza ndi kulandira kosagwiritsidwa ntchito, ndi kuvulaza;
- nthawi yaying'ono yosungiramo mafuta, komanso kupanga mofulumira kwa zida zowonongeka mwaulere mmenemo.
Kuika mafuta olemera
Kuti mupindule kwambiri ndi kupeĊµa kuwonongeka kwa mafuta a fulakesi kulemera kokha. Chinthu chachikulu ndikuwunika kusungirako bwino mafuta, ndikutenga usiku. Mafuta a polyunsaturated amachititsa kuti mafuta ayambe kutentha mofulumira, koma amagwiritsidwa ntchito mosamala kwambiri, panthawi yogona.