High cholesterol muropa - chirwere chaiyo chemazuva ano. Nemhaka yekuwedzera kwekushongedzwa kweklesterol, njodzi yehutano hwemwoyo inowedzera, iyo ndeimwe yezvinonyanya kukonzera rufu. Zvitubu zvekutsvaira kwemaholesterol yakazara mafuta anowanikwa mumiti yakawanda yemhuka yakabva. Ndokusaka vanachiremba vanokurudzira kuti vaise mukati mokudya zvinowanikwa mune zvigadzirwa izvo zvinobva kune zvinyorwa zvisingabatsiri mafuta.
Ndechipi musiyano pakati pemafuta asina tsvina uye akazara?
Kunzwisisa musiyano pakati pemafuta akazara uye asina insaturated, anobatsira kudzidza maikemikari. Mafuta anogutsa anoonekwa nekodhoni imwe yebhoni, iyo inoita kuti zvive nyore kuungana mumakomba akaoma, ega cholesterol plaques uye inowanikwa mumatoro akawanda. Mafuta asina unaturiswa ane kabhoni kaviri kabhoni, saka vanoramba vari kushingaira, kupinda mukati memasero membrane uye havagadziri maitiro akaoma muropa.
Zvisinei, izvi hazvirevi kuti mafuta akazara, ayo ari mune nyama, mazai, chokoti, kamuti, muchindwe uye mafuta ekokoni, anofanira kubviswa zvachose kubva mukudya. Mafuta anogutsa anodikanwa kuti ave nani kuenzaniswa kwevamwe mavitamini uye kutsvakurudza zvinhu, kushanda kwakakodzera kwehutano hwevanhu, kubudiswa kwehomoni uye nekuvakwa kwema membrane. Mukuwedzera, mafuta akazara ane simba rakasiyana uye rinonyanya kukosha munguva yechando. Chimiro chezuva nezuva chemafuta akazara is 15-20 g.
Kana iri kurema, inogona kuwanikwa nekushandisa zvakanyanya zvemafuta chero ipi zvayo, kunyanya - pamwe chete ne digestible carbohydrates.
Ndezvipi zvekudya zvine mafuta asina kuiswa?
Mafuta unsaturated ane monounsaturated uye polyunsaturated mafuta acids. Zvose izvi zvemhando dzinobatsira pakuderedza huwandu hwehutachiona hunokonzerwa nehuwandu hwemafuta akazara mukati mekudya. Mishonga ine mafuta anaturated kazhinji anowanzobatanidza mapundu maviri emafuta acids.
Chinhu chinonyanya kukosha chemafuta asingatsvaki ndiyo mafuta omuorivhi. Kutenda nhamba huru ye monounsaturated mafuta acids, mafuta emuorivhi anobatsira kuchenesa midzi yeropa uye kuderedza kushanda kweropa, inoshandisa kudzivirira kenza uye chirwere chechipiri chirwere cheshuga, chinowedzera huropi hunoita, ganda nemvere. Zvisinei, zvakakosha kuyeuka kuti muorivhi, kufanana nemamwe mairi emafuta, anoramba ari mafuta akachena, iyo yekoriyumu yakawanda iyo yakakwirira chaizvo. Nokudaro, iwe unofanirwa kuishandisa mune zvikamu zviduku - kwete kupfuura hupuni, iyo, nenzira, inenge inenge 120 kilocalories!
Mafuta akawanda asingatoriki, kunyanya omega-3 (polyunsaturated fatty acids), ane hove dzegungwa (ivo varipo mumhenderekedzo yehove, asi mune zviduku zvishoma). Nokuda kwemafuta esaturated, hove yegungwa inobatsira zvikuru kumagetsi emagetsi, manotsi nemidziyo, uye zvakakosha zvevhitamini nemaminera anoita kuti chigadzirwa ichi chikosha zvikuru kuvanhu.
Mafuta akawandisa emafuta isaturated ndiwo mishonga yemafuta (linseed, corn, soybean, sunflower), maruva (shrimps, mussels, oysters, squids), nuts (walnuts, maarmond, mahazelnuts, cashews),
Harm of fat unsaturated
Iyo yakawanda inokuvadza mafuta, iyo inofanirwa kuiswa kunze kwekudya kwevanhu vose, inotengesa mafuta. Uye, zvisingaiti, mafuta anotengesa anobudiswa pamusana pemafuta asingabatsiri asina kuwanikwa. Nokuda kwehutano hweHygengenation, huri yemiriwo inova yakaoma, i.e. vanorasikirwa nehutano hwavo uye vanowana pfuma yekuita nyore nyore thrombi mumidziyo yeropa. Zvirwere zveTrans zvinokanganisa metabolism mukati memasero, zvinokonzera kuwedzera kwehupfu, kuwedzera ngozi yehuga, kukonzera utachiona hwehutachiona uye kukonzera mamwe matambudziko akawanda ehutano. Iine mafuta anotora mu mayonnaise, margarine, ketchup, zvimwe zvinogadzirwa nemiti.