Ngati mwasankha kutsatira zakudya zanu, ndikofunikira kuti muphunzire kumvetsa zakudya zomwe zili ndi mafuta. Ichi ndi gwero lamphamvu kwambiri, komabe, malingana ndi mtundu wa mafuta, akhoza kunyamula thupi lonse kupindula ndi kuvulaza.
Zakudya zomwe zili ndi mafuta abwino
Mafuta othandiza omwe ali ndi zinthu zofunikira kwa thupi laumunthu ndi monga monounsaturated (omega-9) ndi polyunsaturated (omega-3 ndi omega-6). Mutha kulandira kuchokera ku zotsatirazi:
- nsomba ndi mafuta a nsomba;
- mafuta a masamba (uyu ndi mtsogoleri pakati pa zakudya zomwe ziri ndi mafuta ambiri);
- mtedza ndi mbewu.
Mitundu iyi ya mafuta ndi othandiza kwambiri, imathandiza kuchepetsa mphamvu ya magazi ndi kuika magazi, kuwonjezera mphamvu, kumathandizira kuletsa kudya ndi kuchepa kwa thupi, kuyambitsa zotsutsana ndi zotupa, kusintha khungu, tsitsi ndi misomali, kulimbikitsa kuimika kwa mahomoni. Mafutawa sayenera kuchita mantha - ndi ofunikira thupi, ndipo kuthamangitsidwa kwawo ku zakudya kumangokuvulazani thanzi lanu.
Akatswiri amavomereza kuti munthu ayenera kulandira 30 gm ya mafuta patsiku, koma osaposa 100-150 (izi ndizo anthu omwe akugwira ntchito yomanga thupi kapena ntchito yolimba).
Ndi zakudya ziti zomwe zili ndi mafuta owopsa?
Chiwerengero cha mafuta oopsa chimaphatikizapo mafuta odzaza mafuta ndi mafuta (awa ndi mafuta odzola). Ndikofunika kuphunzira
- kuzindikira zakudya zomwe zili ndi mafuta odzaza ndi kuchepetsa ntchito yawo:
- margarine, kufalikira;
- mafuta a mitundu yonse - mafuta a mkati, mafuta, tchizi, mafuta a impso ndi mafuta oyera pa nyama (kuphatikizapo khungu la mbalame);
- mafuta a zamasamba (mgwalangwa, mafuta a kokonati);
- mafuta a nyama (mafuta a ng'ombe, nkhosa, makamaka nkhumba);
- chakudya chofulumira (hamburgers, fries French, etc.);
- zakudya zamakono ndi chokoleti;
- Mafuta a mkaka (mkaka, kirimu, etc.).
Ngati gulu lapitalo liri lokwanira kudula zakudya zanu, ndiye kuti mafuta oyenera ayenera kuchotsedwa. izi ndi njira yowongoka kwambiri ya kulemera kwambiri ndi matenda. Amapezeka mu ma cookies, donuts, katundu wophika, zokometsera, chips ndi mankhwala omwewo.
