Muviri unoda vamiririri vatatu vemiviri: mapuroteni, mafuta uye makhahydrates . Izwi rokuti "mafuta" rinotyisa vanhu vari kuedza kuderedza uremu. Zvisinei, vashomanana zvikuru vanhu vanoziva nezvehupo hwehutano hwakanaka, izvo zvinokosha kune hutano hwevanhu vose.
Ndeapi mafuta anonzi aine utano?
Izvo zvakasiyana-siyana zvinonzi polyunsaturated zvinoumba izvo zvisingagadziriswi nemuviri, asi zvinobva pakuparadzaniswa kwemiti. Izvi zvinosanganisira yakaoma acids: linoleic uye alpha-linolenic, zita rinonyanyozivikanwa kwavari ndeOmega-6 uye Omega-3. Ndiyo mafuta aya ayo anonzi akakosha.
Mafuta anobatsira omumuviri haasakwaniseki, sezvaanoitawo mukuvakwa kwemasero emakamuri, anoita chikamu chikuru kumasero epamusoro: anopa kuvhukira kumadziro emasuru nemishonga, kuparadza trombi uye, pamusoro pese, inowanzosimudzira kuoma.
Zvakakosha kuchengeta kunaka kwezvokudya, kana kushandisa mafuta akareruka ekurema kurasikirwa. Zvokudya zvezvokudya zviri nani kusarudza nemuzhinji weOmega-3 yakaoma. Kana iyo isingakwani, uye Omega-6 inopfuura, kusava nekukonzerwa kunokonzera kukanganisa mumagadzirirwo emagetsi uye, mberi, kuwedzera kuwanda.
Chiito chekudya nguva dzose chinangwa chekuchenesa muviri, ndicho chinetso cheOmega chinobatsira kuputsa cholesterol. Kana ukasarudza zvokudya zvakakodzera nemafuta ane utano, unogona kuwana huwandu hwehutano nekuchenesa, pamwe nekuderedza kuyerwa.
Majoka emafuta ane utano Omega anopa hukama hwakanaka uye mafungiro, uye nokuda kwekuchera nguva dzose nguva dzose mafungiro akanaka uye mafungiro akanaka anokosha.
Mishonga ine mafuta ane utano
Munenge mafura ose ezvokudya zvetafura yedu ine mafuta akasiyana-siyana uye lipids. Asi mafuta anobatsira anowanikwa mune zvimwe zvigadzirwa.
- Alpha-linolenic acid inowanikwa mune zvose zvinomera zvinodyiwa zvine unhu hwakasviba hwemashizha. Iri boka rinosanganisira marnuts, soya nyemba uye mbeu yeflakisi.
- Mafuta ose emiriwo (chibage, maorivhi, sunflower, gungwa-buckthorn, nezvimwewo) akapfuma mumafuta anobatsira.
Iwe unofanirwa kusarudza izvo, pamwe nemakemikari anobatsira, ane zvishomanana mafuta asina nyore. Somuenzaniso, mafuta emiorivhi ndiwo akakodzera kudya. - Zvokudya zvegungwa zvine huwandu hwemafuta anobatsira, saka pakurasikirwa kwemazivi zviri nani kudya anchovies, tuna, salmon. Ihove ine utano uye inobatsira nokuti purotini yehove inogadziriswa nyore nyore, saka kushandiswa kwayo hakuiti kuti kuwedzerwa mafuta kunowanikwa. Mafuta ari chikamu chezvokudya zvegungwa zvakakosha paganda redu, anobatsira kubereka vitamin D , apo inzwi rayo rinoenderana.