Mafuta muzvokudya

Zvechokwadi munoziva kuti mafuta muzvokudya ndiwo anowanzokonzera kuwandisa pachiuno. Izvi ndezvechokwadi: zviri mumafuta iyo yakawanda yakawanda yekoriori yakafukidzwa, uye nerudo rwevanhu nokuda kwezvokudya zvine mafuta zvinogona dzimwe nguva kuva zvakaoma kurarama. Vanhu vashoma vanonamatira kune zvinowanzoitika - mafuta haafaniri kudarika 20% ezvokudya zvezuva nezuva (iyi inenge 40-50 g). Chips, chero ipi zvayo yakabikwa, confectionery cream, sausages - izvi zvose zvinokubvumira kukurumidza kudarika chiyero, kunyange kana wakadya zvishoma zvigadzirwa zvakadaro. Kana ukasarudza zvokudya zvakaderera-mafuta, mikana, iwe unenge uine zvinetso zvishoma nekuwedzeresa.

Fat content in foods

Isu tinokwanisa kugovera zvigaro zvose zvatinodya mumapoka akawanda, zvichienderana nehuwandu hwemafuta mumiti. Maererano nehuwandu hwemafuta pamagiramu zana emugadzirwa, zvikamu zvishanu zvinogona kusiyaniswa, izvo zvinoratidza kuti ndezvipi zvokudya zvakagadzirwa mumafuta, uye izvo zviri pasi-mafuta.

1. Zvokudya zvakakura mumafuta (anopfuura 80 gramu) . Izvi zvinomera, marimu, marara (kunyanya mashizha emafuta anowanikwa mune michero yemhando iyi), margarine, mafuta, machira. Zvose izvi zvinoshandiswa mukudya zvinodiwa zvishoma, nokuti michina yakadaro inogona kutungamirira kukurumidza kuwedzera, kana yakadzika.
2. Mishonga ine mafuta akakwirira (kubva pamakumi maviri kusvika ku40 magamu) . Izvi zvinenge mapepa ega ega, kamuki nemafuta emucheka wemukaka (kubva kumazana makumi maviri emafuta), ducks, goose, nyama yenguruve, pamwe chete nesusages yemarudzi ose, dairy sairy, sprats, chero zvingwa, chokoti, halva. Zvigadzirwa zvakadai zvinofanirawo kushandiswa zvakanyatsonaka uye zvine mwero, nokuti zvakasiyana neboka rokutanga, rinoshandiswa kazhinji zvishoma nezvishoma, mune zvigadzirwa izvi, vakawanda havazivi zviyero.
3. Mishonga ine mafuta ane mwero (kubva pa10 kusvika ku19,9 magamu) . Iyi mafuta yakawanda gorosi, chezi, kamuki ice cream, mazai, gwayana uye huku, nyama yebeef sausages, tei uye mabiko ezvokudya, pamwe nehove dzakakora - salmon, sturgeon, saury, herring, caviar. Izvi zvinokurudzirwa kutorwa nguva dzose, sezvo zvinogona kuwedzerwa nyore nyore kune chero kudya kune mafuta akawandisa, ndicho chikonzero chinova chikonzero chekudya kwakakodzera, kwakakwana.
4. Mishonga ine mafuta akaderera (kubva pa3 kusvika ku9,9 magamu). Iyi mukaka, yogashi yakakora, mukaka ice cream , bold cottage cheese, nyuchi, gonda rakaonda, mahara mackerel, mackerel, salmon yepine, mashizha, mashizha, sprats, uye sweetsant. Zvokudya zvakadaro zvinogona kuiswa muzvokudya pasina kutya, nokuti kunyange kana iwe uchizvishandisa zvakanyanya, hazvikukuvadzi iwe uye chimiro chako, asi chichapa muviri muviri mafuta akakodzera.
5. Mishonga ine mafuta akaderera (zvisingasviki magiramu matatu) . Iyi ibhandi, zviyo, mapuroteni mukaka, pasi-fat fat cottage cheese, cod, hake, chingwa, pike perch, pike. Kudya zvokudya izvi zvakachengeteka zvachose, ivo vakakodzera kunyange kune avo vanoomerera kune zvakanyanya kudya kudya kwekurasikirwa.

Hazvina maturo kutaura, mishonga ine mafuta inobatsira zvakasiyana-siyana mumuviri. Izvo zvinoenderana nerudzi rwemafuta.

Mafuta muzvokudya: anobatsira uye anokuvadza

Mafuta asina kushandiswa uye anonzi polyunsaturated yevanhu ndiwo anonyanya kukosha, uye arimo mafuta anowanikwa zvirimwa. Saturated fatty acids, pane zvinopesana, yakasimba, yakakosha kudya uye isiri yakakoshawo kuvanhu (iri gwayana uye mafuta echingwa, mafuta, mafuta emuti wemafuta). Mishonga ine mafuta akazara inofanira kunge isina kukwana muzvokudya. Saka, tichapfupisa:

1. Zvokudya zvine mafuta akazara - cheese, mazai yolk, marara uye nyama, mafuta akazengunuka, shrimp uye makemiti, mukaka nemichero yemiti, chokoti, kamuti, palmende, konati uye bhotela.
2. Mishonga ine zvinyorwa zvisingatsvaki - marangi, maorivhi, huku, avocados, mhuka, makanda, maorivhi uye peanut butter.
3. Mishonga ine mafuta anonzi polyunsaturated - almonds, mbeu, walnuts, hove, chibage, linseed, rapeseed, kamba, sunflower uye soybean mafuta.