Miti yemafuta ndeye pfungwa dzakasiyana-siyana uye vazhinji vanovhiringidzika mazviri. Munhu wose anoziva kuti, somuenzaniso, mafuta emuorivhi anobatsira. Asi zvinobatsira here kuwedzera maruva emichindwe ku-ice cream? Inopararira nemafuta emichero inobatsira here? Kune mibvunzo iyi yose uchadzidza mhinduro kubva munyaya ino.
Chii chine chokuita nemafuta emiti?
Mhando yemafuta yemiriwo inosanganisira zvose mafuta anobatsira uye zvinokuvadza. Nokuti sarudzo maererano nemitemo yemavambo (yemiriwo yemafuta kana mhuka) haisi nguva dzose inoratidza kubatsira kwechigadzirwa.
Semuenzaniso, mafuta emiriwo anosanganisira maorivhi anoshanda, peanut butter uye zvinokuvadza - palms uye kokonati. Uye mafuta emhuka anosanganisira mafuta ehove anoshanda uye zvinokuvadza mafuta emhuka (mukati me mafuta, mafuta, nezvimwewo).
Chinhu chacho ndechokuti zvakakosha kuisa mafuta kubva pakuona kwezvipo muzvikamu zvitatu - mafuta akazara, monounsaturated uye polyunsaturated.
Mafuta anogutisa - mafungu emadziro akaoma asingatswi, uye anowanzogara mumutumbi, achiuputira uye achivhara midziyo nemapupa echolesterol. Izvi zvinosanganisira mbiru, kokonati mafuta uye cocoa bata, pamwe chete nemarudzi ose emafuta emhuka - ingava margarine, mafuta, mafuta, nyama, mafuta kana mamwe mazai emisi ane mafuta akawanda. Vanofanira kuiswa kunze kwekudya!
Mafuta anonzi monounsaturated kana oleic acid (omega-9) ndiyo inonyanya kukosha mumuviri womunhu, izvo zvinokubvumira kurwisa chirwere cheshuga, oncology, kuderera kwehutachiona, utera uye dzimwe zvirwere. Iwe unogona kuvawana kubva pamuorivhi uye peanut butter, huku, avocado uye maorivhi. Aya mafuta ane utano, uye anofanirwa kunge achidya.
Mafuta ePolunsaturated (omega-3 uye omega-6) mafuta ayo muviri haubvumi, uye anofanira kuwanikwa nokudya, sezvavanoita mune zvose zvinoshandiswa mumagetsi uye kuwedzera hutano. Izvi zvinosanganisira rapeseed uye linseed mafuta, marinari mafuta uye gorosi germ, uye hove uye hove mafuta inowanikwa omega-3. Uye zvitubu zve omega-6 ndevungu, mbeu, cottonseed, sunflower uye corn oil.
Nokudaro, chikamu chemafuta nemafuta zvinobatsira, zvimwe zvinokuvadza. Zvakakosha kuti uyeuke mutsauko uyu uye kwete kuita zvikanganiso zvakawanzana.
Miti yemichero muzvibereko
Kana mune zvakagadzirwa chero ipi zvayo yakagadzirwa iwe "miti yemafuta" - iwe unoziva, ndiyo iyo yakaipa mafuta yakazara - palm kana kokonati mafuta. Kuchinja kwavo pamuviri womunhu hakuna kunaka, asi nekuda kwavo zvinokwanisika kuderedza zvakanyanya mari yekutengeswa, saka vanowedzerwa kuhuwandu hwezvinhu zvakasiyana-siyana.
Ngationgororei zvakadzama, kupfuura aya mafuta emidziyo asingasviki ane ngozi:
- kuvhiringidza basa remuviri wepamuviri;
- iyo inenge isingadi kudyiwa, nekuda kweiyo inowedzera zvakanyanya muzinga wekutsvaira cholesterol muropa;
- Mafuta akadaro anokonzera kukura kwe atherosclerosis;
- nekuda kwekushandiswa kwemazuva ano mafuta aya, kuneta kunowedzera;
- kushandiswa kwezvigadzirwa nemafuta akadaro - kukurira kwakasimba kumwoyo yematambudziko;
- mune mafuta aya pane anenge asingabatsiri linoleic acid, zvinoreva kuti kukuvadza kwakaitwa hakubhadharwi zvachose.
Ndicho chikonzero, kana iwe ukaona chisingaiti "mishonga yemafuta" muzvinyorwa zvezvigadzirwa zvechigadzirwa, zvakakosha kunzwisisa kuti izvi hazvisi zvinokosha uye zvinobatsira mafuta, asi mafuta asina kutakura uye anokuvadza.
Miti ine midziyo yemiriwo
Mafuta omupamusoro anonyanya kuzivikanwa: zvigadzirwa, izvo zvichiswedzerwa, zvakachengetwa kwenguva refu, hazvitsvaki zvakachengetwa zvigadziriro, zvakanyatsobata chimiro uye hazvikanganisi maitiro avo kunyange mushure mekugara kwenguva refu. Sezvo mutemo, zvinokwanisika kuona kuti zvinokonzerwa nemafuta anokanganisa mumiti yakadaro:
- french fries uye chips;
- hamburgers, cheeseburgers, uye zvimwe zvokudya zvinokurumidza;
- zviyo zvinokambaira uye tsvimbo;
- zvisikwa zvakasiyana-siyana zvakagadzirirwa, marinades uye sauces;
- Mafuta, chokoti, mabhisikiti uye donuts;
- unnatural cream;
- mamwe marudzi ezviyo zvakagadzirwa-akagadzirwa;
- kubika kwekugadzirwa kwemabhizimisi;
- fried chicken;
- processed cheese;
- ice-cream, zvakawanda zvakagadzirwa zvakagadzirirwa;
- pakarepo noodles nemimwe michero yakaoma-yakaomeswa;
- margarine uye inopararira.
Kusarudza chimwe chinhu kubva pane urongwa urwu, zvisingaiti, usave wakasviba zvikuru kudzidza ruvara rwekusarudza michina isingakukuvadze iwe nemhuri yako.