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Mukangomva mawu oti 'mafuta', mumachedwa kutalikirana - makamaka ngati mukumana ndi vuto lililonse loonda. Lamulo losavuta lochepetsa thupi ndikuwotcha zopatsa mphamvu kuposa zomwe mumadya. Izi zikakamiza thupi lanu kuti liwononge mafuta omwe amasungidwa kuti mupeze mphamvu zofunikira.
Mwa mawu osavuta, ngati mukufuna kuloza khosi lanu la Turkey, ndiye kuti muyenera kuwunika momwe mumadyera. Chifukwa chake, zakudya zanu ziyenera kukhala ndi zakudya zamafuta ochepa kuti mukhale ndi zotsatira zabwino.
Mafuta onse si satana monga amaganizira anthu ambiri ndipo matupi athu amafunikira mafuta ofunikira kuti agwire bwino ntchito ndikuthandizira kuwonda. Mafuta amatha kuwerengedwa ngati mafuta abwino kapena oyipa. Mafuta abwino amathandizira kukulitsa kagayidwe kathu komanso amateteza mtima wanu ku matenda osiyanasiyana [1] [ziwiri] .
Anthu ambiri amasokonezeka kuti mafuta abwino ndi ati, choncho tiyeni tikambirane zina mwa zakudya zomwe muyenera kudya mukamadya mofulumira komanso moyenera zomwe zimadziwika kuti zili ndi mafuta abwino.
1. Peyala
Muli mafuta 80%, avocado imakhala ndi mafuta acid omwe amatchedwa oleic acid omwe amapindulitsa kwambiri thanzi la munthu [3] . Kafukufuku apeza kuti avocado ili ndi potaziyamu wambiri kuposa nthochi ndipo imathandizira kulimbana ndi cholesterol [4] .
Zinapezekanso kuti anthu omwe amaphatikiza avocado pazakudya zawo amakhala ndi mafuta ochepa m'mimba chifukwa chakupezeka kwa mafuta abwino omwe amathandizira kusintha kagayidwe kanu [5] .
2. Mtedza
Mtedza amawerengedwa kuti ndi chakudya chopatsa thanzi chomwe chili ndi mafuta abwino, fiber ndi mapuloteni [6] . Kafukufuku wasonyeza kuti anthu omwe amadya mtedza wathanzi monga walnuts, ma almond ndi mtedza wa macadamia amakhala athanzi komanso amakhala ndi chiopsezo chochepa kwambiri, chifukwa amakhala ndi mafuta athanzi [7] .
3. Mbewu za Chia
28 magalamu a mbewu za chia amakhala ndi 9 magalamu amafuta abwino. Mbeu za Chia zimakhala ndi omega-3 fatty acids athanzi, omwe ndi gawo labwino kwambiri lokhala ndi mtima wathanzi ndipo mbewu izi zimakhala ndi mafuta abwino ochepetsa thupi [8] .
4. Mbewu zamchere
Njerezi zimadzazidwa ndi omega-3 fatty acids ndi fiber yolimba, komanso 9 g wamafuta (mu supuni 2), omwe amakhala osakwanira [9] . Zomwe zimapezeka mu flaxseeds zimathandizira kulimbikitsa kunenepa komanso kumathandiza kuchepetsa kuchuluka kwama cholesterol [10] .
5. Chokoleti Yamdima
Zakudya zabwinozi zimapereka kuchuluka kwabwino (9 g) wamafuta abwinobwino omwe amapanga mpaka 65 peresenti [khumi ndi chimodzi] . Chokoleti yamdima imakhala ndi ma antioxidants ambiri omwe amathandiza kuchepetsa cholesterol ndi kuthamanga kwa magazi.
6. Mazira athunthu
Kafukufuku waposachedwa awonetsa kuti cholesterol mu dzira lathunthu sikukhudza kuchuluka kwama cholesterol m'mwazi. Kwenikweni, dzira lathunthu ndilo lingakhale chakudya chokha chomwe chimakhala ndi michere yonse yomwe thupi lathu limafunikira [12] .
Mazira amakhalanso ndi ma antioxidants omwe ndi othandiza kwambiri paumoyo wathu, zomwe zimapangitsa dzira lathunthu kukhala chakudya chocheperako kwambiri [13] .
7. Nsomba Zamchere
Nsomba monga saumoni, mackerel, sardine, hering'i ndi nsomba zili ndi omega-3 fatty acids omwe amathandiza kuchepetsa thupi [14] . Kuphatikiza apo, kudya nsomba zamafuta kumamupangitsa munthu kukhala wathanzi kwambiri, ndikumakhala ndi mtima wabwino komanso kutetezedwa kumatenda ngati matenda amisala [khumi ndi zisanu] .
8. Mafuta a Maolivi Owonjezera
Mafuta a azitona omwe amadziwika kuti namwali amawerengedwa kuti ndi amodzi mwazakudya zabwino kwambiri, koma ndi anthu ochepa okha omwe amadziwa kuti ndi mafuta abwino kwambiri. Ili ndi maubwino ambiri azaumoyo ndipo imakhala ndi vitamini E, vitamini K komanso ma antioxidants amphamvu, omwe amathandizira kulimbikitsa kuwonda koyenera [16] .
9. Mafuta a Kokonati
Chimodzi mwazinthu zabwino kwambiri zamafuta okhazikika masiku ano omwe tili nawo, mafuta a kokonati ali ndi pafupifupi 90% ya mafuta acids ndipo onse ndi othandiza pa thanzi la munthu [16] .
Mafutawa amagwiranso ntchito ngati othandizira kuthana ndi kagayidwe kake ka thupi lathu ndikuthandizira kuwotcha zopatsa mphamvu za 120 patsiku. Izi mafuta acids zimathandizanso kuchepetsa mafuta m'mimba [17] .
10. Yoghurt wamafuta ambiri
Pali malingaliro olakwika wamba akuti zakudya zomwe zili ndi mafuta athunthu ndizoyipa pazaumoyo, koma kafukufuku wasonyeza kuti ngakhale zakudya zokhala ndi mafuta ochulukirapo ndizothandiza kwambiri ku thanzi lathu. Mwachitsanzo, mafuta yoghurt amathandizira kugaya chakudya, amalimbana ndi matenda amtima komanso kunenepa kwambiri [18] .
Pamapeto pake…
Mafuta ndi ofunikira m'thupi lathu komanso thanzi lathu lonse. Chakudya choyenera chiyenera kukhala ndi mafuta athanzi a monounsaturated ndi polyunsaturated. Dziwani kuchuluka kwa zomwe mumadya chifukwa kudziletsa ndikofunikira.
Mafunso Ofunsidwa Kawirikawiri
Q. Kodi mafuta athanzi amakuthandizani kuti muchepetse kunenepa?
KU. Mafuta a monounsaturated ndi mafuta athanzi omwe amapezeka mumafuta a maolivi, mtedza, mbewu ndi zakudya zina zanyama. Zakudya zamafuta ambiri a monounsaturated zitha kuthandizira kuchepa ndipo zitha kuchepetsa mavuto omwe amabwera chifukwa cha matenda amtima, bola ngati sawonjezeranso mafuta owonjezera pazakudya zanu.
Q. Kodi mafuta athanzi amakupangitsani kunenepa?
KU. Ngakhale mafuta amakhala ndi ma calories ambiri pa gramu kuposa mapuloteni kapena chakudya, zakudya zomwe zili ndi mafuta ambiri sizimapangitsa anthu kunenepa. Izi zimadalira kwathunthu pamalingaliro. Chakudya chokhala ndi ma carbs ambiri ndi mafuta chingakupangitseni kukhala wonenepa, koma si chifukwa cha mafuta.
Q: Kodi chiponde ndi mafuta athanzi?
KU. Inde.
