Vakadzi vakawanda vanoona mafuta mukati mezvipfeko semuvengi wechitarisiko chakanaka. Zvisinei, kwete mune zvose zviitiko izvi ndezvechokwadi. Kunyange zvakadaro, nyaya iyi inofanira kunge yakasanganiswa zvakadzama kuitira kuti tisaita mitongo yakawanda yekutonga.
Zvakanaka uye zvisina kururama mafuta
Tisati tagovana marudzi ose aripo emafuta ari mune izvo zvakakosha mumuviri womunhu uye izvo zvinokuvadza nazvo, tichanzwisisa kuti mafuta ndeapi.
Mafuta, anonziwo triglycerides, ndiwo lipids mukirasi yavo uye ndiwo mashizha e-fatty acids uye glycerol esters. Nenzira yakawanda, iyi tsananguro yemakemikari haifaniri kuziva, zvinokosha kunzwisisa kuti mafuta ose akaparadzaniswa kuva marudzi maviri: saturated uye unsaturated. Chinhu chikuru chavanopesana ndicho chemakemikari, kubva pane kusiyana kwezvinhu zvazvo.
Satisfied fat
Mafuta anogutisa chikamu chesimba yemafuta akaoma uye ari nyore kwazvo mukugadzirisa kwawo. Iko rudzi rwemafuta runokurumidza kuiswa mumuviri nenzira yeadipose tissue. Izvi zvinosanganisira:
- mafuta, cheese;
- itsvo mafuta, mafuta omukati, mafuta machena panyama (kusanganisira chiganda chekuku);
- margarine, anopararira;
- palm palm uye kokonati mafuta.
Iko rudzi rwemafuta ndiyo inonyanya kukuvadza kuhutano, nokuti inoderedza chiedza chemariti, iyo inoguma inotungamirira kukurwisa kwemoyo, kurohwa nemamwe zvirwere zvemoyo.
Kunyanya kunopesana nemafuta akazara yeavo vanoda kurasa kuwedzera kwehutano. Kushandisa kushandiswa kwemafuta akadaro hakusi kutungamirira kukanganisa kwemasabetism, nekuda kweiyo mafuta inowedzera mumuviri zvikuru.
Kunyange zvakadaro, mafuta akazara anotakura zvose zvinokuvadza uye anobatsira: haakwanisi kuvharirwa zvachose, nokuti vanozadzisa basa ravo rakaoma mumatabolism. Nutritionists vanokurudzirwa kugamuchira nechingwa kubva kune mafuta akazara kwete kupfuura 7% yekoriori pazuva.
Unsaturated mafuta
Unsaturated fatty acids ndiyo yakasiyana-siyana inobatsira yemafuta. Iyo inonyanya kuwanika mune zvegungwa nemafuta emichero. Nekudaro, boka iri rinosanganisira zvinhu zvinotevera:
- Monounsaturated fatty acids. Izvozvo zvakasikwa zvinogadzirwa nemuviri womunhu. Vanotora chikamu mukutonga kweropa rakagadzirirwa - somuenzaniso, oleic acid, iyo yakawanda mumafuta emuorivhi, inoderedza huwandu hwehushutera muropa.
- Mafuta ePolunsaturated (omega-6) mafuta anokosha evanhu metabolism. Iyo iri mumafuta emiriwo - sunflower, soy. Mukubatana nedambudziko re omega-3 rinobatsira pakuvandudza hutano hwemuviri pamwe chete.
- Polyunsaturated fatty acids (omega-3). Iyi ndiyo inonyanya kukosha yemafuta, nenzira, iyo izere namafuta ehove, anozivikanwa kune vakawanda kubva pauduku. Iko kunokonzerwa neiyi polyunsaturated acids iyo hove yemafuta inozivikanwa seimwe yezvokudya zvakanakisisa zvinowedzera. Mukuwedzera kune mahove ehove, maitiro e-omega-3 anogona kuwanika kubva pakuberekwa, soybean,
mafuta eflakisi, zvisinei, mbeu dzakasiyana-siyana hazvikwanisi kubvisa zvachose maitiro ezvinyorwa zvegungwa. Nenzira, kuitira kuti ave nechokwadi chokuti muviri wakagoverwa nesidhari iyi, zvinongowanikwa 2-3 nguva pavhiki kuwedzera kune kudya kwezvokudya kubva kune hove dzakawanda (yakataurwa: kuchamhembe kwemarudzi ehove, iyo inowedzera omega-3 inayo). - Izvo chete zvinokuvadza zvinokonzerwa nemafuta anotengesa , ayo ari rudzi rwemafuta asina kuwanikwa. Iro marudzi ano mafuta, maererano nevasayendisiti veAmerica, ndeimwe yezvinokonzera chirwere chemwoyo.
Kutaura muchidimbu, zvakakosha kuziva kuti mafuta anodikanwa kumutumbi, zvisinei, zvinofanira kunge "zvakarurama", mafuta asina kuwanikwa ane zvakakosha mafuta acids mumuviri.