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Iyo nguva yaunonzwa izwi rekuti 'mafuta', unokasira kugara kure - kunyanya kana uri kuita chero huremu hutongi. Iwo wakareruka mutemo wekureruka kurasikirwa ndewe kupisa akawanda macalorie pane zvaunodya. Izvi zvinomanikidza muviri wako kuputsa mafuta akachengetwa kuti uwane huwandu hunodiwa hwesimba.
Mune mazwi akapusa, kana iwe uchida kunongedza yako turkey mutsipa, saka unofanirwa kutarisa tsika dzako dzekudya. Nekudaro, chikafu chako chinofanira kusanganisira chiyero cheyakavaka muviri-chikafu chikafu kuti zvive nemhedzisiro.
Mafuta ese haasi dhiabhorosi sekufungidzirwa nevanhu vazhinji uye muviri wedu unoda mafuta akakosha kuti ushande nemazvo uye kubatsira kudzikira. Mafuta anogona kusarudzwa semafuta akanaka uye akaipa. Mafuta akanaka anobatsira mukuwedzera metabolism uye zvakare chengetedza moyo wako kubva kuzvirwere zvakasiyana siyana [1] [piri] .
Vanhu vazhinji vanovhiringidzika pamusoro pekuti ndeapi mafuta akanaka kubva pane yakashata, saka ngatikurukurei zvimwe zvezvinhu zvekudya izvo zvinofanirwa kuve zvine chekuita mukudya kwako nekukurumidza uye kwakakodzera uremu hunozivikanwa hune mafuta akanaka mavari.
1. Avocado
Iine makumi masere muzana emafuta, avocado ine fatty acid inonzi oleic acid iyo inobatsira zvakanyanya kune hutano hwemunhu [3] . Zvidzidzo zvakaona kuti avocado ine potassium yakawanda kupfuura mabhanana uye inobatsira pakurwisa cholesterol [4] .
Zvakawanikwa zvakare kuti vanhu vanosanganisira avocado mukudya kwavo vanowana mashoma mudumbu mafuta nekuda kwekuvapo kwemafuta akanaka ayo anobatsira kugadzirisa metabolism yako [5] .
2. Nzungu
Nzungu dzave kutariswa sezvinhu zvine hutano zvakanyanya chikafu izvo zvakakwirira mumafuta akanaka, fiber uye mapuroteni [6] . Zvidzidzo zvakaratidza kuti vanhu vanodya nzungu dzine hutano senge walnuts, maarumondi uye macadamia nzungu vanowanzo kuve noutano uyezve vane njodzi shoma yekuwana kufutisa, sezvo izvi zvine mafuta ane hutano hwekudzora uremu. [7] .
3. Chia Mbeu
28 gramu yembeu dzechia dzinenge dzakatenderedza 9 magiramu emafuta akanaka. Mbeu dzeChia dzine omega-3 fatty acids, chinova chinhu chakanakisa chine hutano pamoyo uye mbeu idzi dzinewo mafuta akanaka ekudzikisa uremu [8] .
4. Maruva
Mbeu idzi dzakazara ne omega-3 fatty acids uye fibre ine hutano, pamwe ne9 g yemafuta (mu 2 mapuni), ayo anenge asina kunyatsokwana [9] . Iyo faibha yezvinyorwa mumafuta eflakisi zvinobatsira kukurudzira kuonda uye zvakare kubatsira kudzikisa yakakwira cholesterol mazinga [10] .
5. Rima Chocolate
Izvi zvinonaka zvinopa huwandu hwakanaka (9 g) yemafuta ane hutano anoita anosvika makumi matanhatu neshanu muzana [gumi neimwe] . Chokoreti yakasviba ine yakakwira mwero ye antioxidants iyo inobatsira mukudzora cholesterol uye BP.
6. Mazai-ose
Ongororo dzichangoburwa dzakaratidza kuti cholesterol iri muzai-rose haina kukanganisa huwandu hwecholesterol muropa. Chaizvoizvo, zai rese raizove iro chete chikafu chine chinhu chega chega chega chinodiwa nemuviri wedu [12] .
Mazai anewo ane simba antioxidants ayo anobatsira kwazvo kune hutano hwedu, izvo zvinoita kuti rose-zai rive uremu hwakanyanya-kurasikirwa-hushamwari chikafu [13] .
7. Hove Yemafuta
Hove salmon, mackerel, sardine, herring uye trout zvine omega-3 fatty acids anobatsira kuonda [14] . Uye zvakare, kudya hove dzakakora kunoita kuti munhu ave noutano hwakanaka, aine mamiriro emwoyo ari nani uye anodzivirirwa kubva kumatambudziko senge kuora mwoyo [gumi neshanu] .
8. Yakawedzera-Mhandara Maorivhi Oiri
Oiri-mhandara yemafuta emuorivhi inoonekwa seimwe yezvikafu zvine hutano, asi vanhu vashoma vanoziva kuti yakanyanya mumafuta ane hutano. Iyo ine akawanda mabhenefiti ehutano uye ine vhitamini E, vhitamini K uye zvakare ine simba antioxidants, ayo anobatsira kusimudzira hutano huremu uremu [16] .
9. Kokonati Oiri
Imwe yeakanakisa sosi yemafuta akazara nhasi anowanikwa kwatiri, kokonati mafuta ane akakomberedza 90 muzana yemafuta acids uye ese anobatsira kune hutano hweumwe [16] .
Mafuta acho anonyatsoshanda senzira yekuvandudza metabolism yemuviri wedu uye anobatsira mukupisa makirogiramu zana nemakumi maviri pazuva. Aya mafuta acids anobatsira mukuderedza mafuta emudumbu [17] .
10. Yakazara-mafuta Yoghurt
Pane fungidziro yakajairika yekuti zvinhu zvekudya zvine mafuta akazara zvakashata kune hutano, asi ongororo dzakaratidza kuti kunyangwe chikafu chine mafuta akakosha chaizvo chinobatsira hutano hwedu. Yakazara mafuta yoghurt, semuenzaniso, inobatsira mukugaya, kurwisa chirwere chemwoyo uye kufutisa [18] .
Pamashoko ekupedzisira…
Mafuta akakosha kumuviri wedu uye hutano hwakazara. Kudya kwakaringana kunofanirwa kuve neakanaka monounsaturated uye polyunsaturated mafuta. Ziva huwandu hwaunodya nekuti kuenzanisa ndiko kwakakosha.
Inowanzo Bvunzwa Mibvunzo
Mubvunzo: Mafuta ane hutano anokubatsira here kuti uremu?
TO. Mafuta eMonounsaturated imafuta ane hutano anowanzo kuwanikwa mumafuta emuorivhi, nzungu, mhodzi uye zvimwe zvekudya zvemhuka. Kudya kwakanyanya mumafuta emonounsaturated kunogona kubatsira nekudzikisa uremu uye kunogona kudzora njodzi dzehosha yemwoyo, chero bedzi vasinga wedzere mamwe macalorie kuchikafu chako.
Mubvunzo: Mafuta ane hutano anoita kuti uwedzere uremu here?
TO. Kunyangwe mafuta aine macalorie akawanda pa gramu pane mapuroteni kana makabhohaidhiretsi, kudya kunowanda mumafuta hakuiti kuti vanhu vakore. Izvi zvinoenderana zvizere nemamiriro ezvinhu. Kudya kwakakwirisa macarbbs nemafuta kuchakuita mafuta, asi hazvisi nekuda kwemafuta.
Q. Peanut butter mafuta ane hutano here?
TO. Ehe.
