John Myers
Mafuta haasi mafuta chete: Musiyano unoitwa pakati peakazara, monounsaturated, uye polyunsaturated fatty acids. Iwe unogona kuziva pano izvo zviri shure kwayo uye kuti ndeapi mafuta anoitika.
Yakanaka uye ine hutano: unsaturated mafuta acids
Mafuta ndiwo macronutrient ane mukurumbira wakaipisisa - zvisiri izvo. Nekuti muviri unouda semakabhohaidhiretsi nemapuroteni. Zvisinei, zvinoenderana nerudzi rwemafuta atinodya. Iyo fatty acid inoumbwa yakakosha. Nepo zvikafu zvemhuka zvine mafuta akawanda zvakadai senyama, soseji, uye chizi kazhinji zvine maasidhi emafuta akazara, nemafuta emuriwo, dzimwe hove dzakaita semackerel, salmon, neherring, nenzungu zvinopa monounsaturated uye polyunsaturated fatty acids. Unsaturated mafuta anonzi ane utano: Anogona kuva nemigumisiro inobatsira pamazinga emafuta eropa, ayo akanaka kumwoyo netsinga. Mafuta akazara, anotorwa zvakanyanya, ita zvinopesana. Kana iwe chete apo neapo uchienda pamusoro uye uchidya mafuta hanzi nyama paKisimusi, semuenzaniso, asi neimwe nzira idya zvine mwero kudya, iwe kazhinji haufanirwe kunetseka.
Mafuta emiriwo emhando yepamusoro: yakanaka sosi yeakakosha mafuta acids
Mhando dzakasiyana dzine fatty acid pateni dzinoonekwa semafuta ekubika ane hutano. Kune rimwe divi, iwo ane akawanda monounsaturated fatty acids, kune rumwe rutivi, chiyero che polyunsaturated fatty acids omega 3 uye omega 6 chakarurama. Kuti usarudze mafuta akanaka ekudya kwako, haufanirwe kutarisana nemakemikari emafuta acids. Shandisa mazano anotevera segwara:
- Sarudze mafuta emuorivhi anotonhora-akadzvanywa, mafuta erapeseed, linseed mafuta, walnut mafuta, kana gorosi germ oil yezviyo zvinotonhora senge saladhi yekupfeka.
- Fry patembiricha yakakwira nemafuta ekubikisa asingadzivirirwe akacheneswa semafuta erapeseed, safflower oil, uye sunflower oil. Mafuta eVirgin akakodzerawo kune yakaderera kusvika pakati pekushisa.
- Dzivisa anoonekwa seasina hutano hydrogenated mafuta (trans mafuta) anowanzo kuwanikwa mune zvakabikwa zvinhu, zviri nyore zvekudya, zvakakangwa chikafu, uye kupararira.
Pfungwa yekupedzisira zvakare chikonzero nei, zvichienderana nechigadzirwa, mubvunzo webhotela kana margarine: chii chine hutano? akasarudza kufarira bota. Sechigadzirwa chemhuka, bhotela rine saturated fatty acids, asi iwo chaiwo akachipa emiriwo mafuta mumargarine anoomeswa panguva yekugadzira.
Mafuta haaite kuti ufure
Angave ane saturated kana kuti unsaturated fatty acids, pfungwa yokuti mafuta ari kufutisa yakagara iripo. Muchokwadi, panosvika 9 kcal pagiremu, mafuta anopa simba rakapetwa kaviri seprotein nemacarbohydrates. Nokudaro, yakawandisa haifaniri kudyiwa. Inoshandiswa zvine mwero, zvisinei, mafuta emhando yepamusoro, kunyanya, anopfumisa chikafu uye, chekupedzisira asi chisiri chidiki, yakakosha inotakura inotakura. Zvinonzwisisika dosed, unsaturated mafuta acids anogona kutoita kuti mutete nekuti mafuta anokuzadza iwe kwenguva yakareba.
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