Panyaya yezvokudya zvinovaka muviri, pane zvakawanda zvisiri izvo zvekuti ndezvipi zvekudya zvinobatsira uye kuti ndezvipi zvisingabatsiri. Imwe nzvimbo inowanzokonzera kusava nechokwadi pakugadzira chirongwa chekudya chine utano mafuta. Mubvunzo unomuka kana mafuta emiriwo anokunda ayo anobva kumhuka, sezvo iwo ekupedzisira akabatanidzwa nekuwedzera kubatwa nechirwere uye chii. chikafu chakapfuma mumafuta emiriwo ane hutano.
Muchikamu chino tichakuudza kuti ndezvipi zvekudya zvakapfuma mumafuta emiriwo, maitiro avo uye nei uchifanira kudya rudzi urwu rwemafuta ane hutano.
Mafuta emuriwo ari nani pane emhuka here?
Kusarudza kana marudzi akasiyana emafuta ane hutano kana kwete mubvunzo wakaoma usingagoni kupindurwa nyore nyore hongu kana kwete. Hutano hwemafuta hunoenderana nekwaanobva. Semuenzaniso, mafuta emhuka akadai seaya Inowanikwa muhove dzine mafuta, dzakapfuma mu omega-3 fatty acids, iyo inobatsira muviri.. Kune rumwe rutivi, mafuta akazara aripo mucheki chizi, mazai uye yogati anonziwo ane hutano.
Kusiyana neizvi, mafuta anobva kumasoseji, margarine nemafuta anoshandiswa mumafekitori eindasitiri haaonekwe seanobatsira kune hutano uye, chokwadi, anogona kuve nemhedzisiro yakaipa.
Kuumbwa kwechikafu chekudya kuchakanganisawo, kunyanya huwandu hwemafuta aripo. Naizvozvo, Zvinokurudzirwa kuti upe fariro kune monounsaturated uye polyunsaturated mafuta.
Tsvagiridzo nyowani inoratidza kuti kuchinja kubva kumafuta akazara kuenda kumafuta ane polyunsaturated uye monounsaturated kunogona kuve nemhedzisiro inobatsira pahutano hwemoyo. Kana tichitaura nezvemafuta, zvinova pachena kuti kuwana chiyero pakati pemafuta emhuka nemiriwo kwakakosha, pamwe nekuisa pamberi pezvimwe zvekudya pane zvimwe.
Zvokudya zvakapfuma mumafuta emiriwo ane hutano
Kusanganisira chikafu chakapfuma mu omega-3 uye omega-6 fatty acids mukudya kwako kunogona kubatsira zvakanyanya kune hutano hwako. Omega-3 uye omega-6 marudzi maviri akakosha e polyunsaturated fatty acids anoita basa rakakosha mukudya kwedu mafuta ekudya. Aya mafuta akakosha anonyanya kukosha kuvana sezvo vachibatsira mukukura kwavo kwemuviri nekushanda uye, Panguva imwecheteyo, vanoderedza mikana yekuvandudza zvirwere zvemwoyo mune ramangwana.
Omega-3 inogona kuwanikwa mune zvakasiyana siyana zvekudya, kusanganisira zvidyarwa-zvakasarudzika sarudzo senge walnuts, chia mhodzi neflax, pamwe nesarudzo dzemhuka, kunyanya hove dzine mafuta senge tuna, trout, salmon, sardines uye anchovies. . Pane kudaro, Omega-6 yakawanda mumafuta emiriwo akadai soya, sunflower uye chibage, pamwe chete mune dzimwe nyama nemasoseji.
Miorivhi
Maorivhi haangobatsiri kudzora cholesterol, asi zvakare kurwisa kuvimbiswa, kusimudzira intestinal kugara, inomutsa immune system uye isarudzo yakanaka kune vanhu vane anemia.
Walnuts
Walnuts ane mukana wekutora zita renzungu ine yakanyanya omega-3 yemukati, pamwe nemafuta ewalnut. Nokuda kwechikonzero ichi, walnuts ave achionekwa kwenguva refu kuti anobatsira pahutano hwemwoyo. Zvisinei, zvikomborero zvaro zvinopfuurira mberi kwechinhu ichi. Walnuts inopawo hupfumi mupiro weprotein, fiber, antioxidants, vhitamini B uye zvicherwa zvakaita semhangura, manganese, magnesium, phosphorus uye zinc, muhuwandu hwakanyanya..
Hazelnuts
Kana zvasvika kune polyunsaturated fatty acids, walnuts, maarmonds, uye hazelnuts ndiwo matatu epamusoro nzungu. Pakati pavo, hazelnuts inomira kune yavo carbohydrate yemukati, iyo inovaita yakanakisa sosi yekukurumidza simba.
Maamondi
Kubva pane zvinovaka muviri, Maarumondi anomira semuzungu wepamusoro. Izvo zvine zvakasiyana-siyana zvinobatsira zvinhu, zvakadai semiti sterols, iyo inobudirira kuderedza cholesterol mazinga mumuviri. Uyezve, maarumondi akapfuma mu magnesium, yakakwirira-mhando mapuroteni, zinc, selenium, iodine, potassium, fiber, omega-3, vhitamini E uye carotenoids, izvo zvese zvinobatsira kune yavo antioxidant properties.
Chia mhodzi
Chia inotonga mumunda wekudya kwevegan, sezvo ine simba rinozivikanwa sechikafu chekudya uye inopa kusanganiswa kwakasimba kwemapuroteni, makabhohaidhiretsi, fiber, omega-3, iron, calcium uye vitamin B. Mukuwedzera, iyo inoshamisa digestibility inoita kuti ive mukati. chinhu chakasiyana-siyana chinotsiva mazai.
Imwe nzira yekubatanidza iyi inovaka muviri superfood mukudya kwako ndeye kubatanidza mbeu dze chia ne yogati. Semuenzaniso, unogona kugadzira chia pudding inonaka ne yogurt uye michero. Pamusoro pezvo, mhodzi dzechia dzinogona kushandiswa kugadzira makeke, chingwa kana kutowedzerwa kumakirimu emiriwo kuti zvipe zvinonaka kubata. Imwe sarudzo huru ndeyekusanganisira mbeu yeflakisi mukudya kwako.
Makotapeya
Mukurumbira weAvocado sechikafu chemazuva ano mukudya kwakasiyana-siyana kunogona kuverengerwa nekuwanda kwemafuta ane hutano. Avocado haingori chinhu chakanyanya kuchinjika mukicheni, asi zvakare ine hupfumi hwehupfumi hwakakosha uye mavhitamini. Chimwe chezvimiro zvayo zvinonyanya kukosha ndeye kuwanda kweiyo oleic acid, monounsaturated fatty acid yakanakira kuderedza mazinga echolesterol inokuvadza.
Soy mafuta
Iine huwandu hwepamusoro hwe omega-6 fatty acids kana ichienzaniswa neomega-3 fatty acids. Kuti uchengetedze hutano hwakanaka, zvinokurudzirwa kuisa zvokudya zvakapfuma mu omega-3 fatty acids. Izvi zvichabatsira kuwana chiyero chakakwana pakati pechikamu chinokonzeresa kuzvimba (omega-6) uye chikamu chinosimudzira anti-kuzvimba mhinduro (omega-3).
Mafuta ezuva
Sezvo inopfuura 50% yekuumbwa kwayo ine omega-6 linoleic acid, mafuta esunflower anowanzo kuputirwa neayo anonyanya kufarirwa, mafuta omuorivhi. Nekudaro, mafuta aya anofanirwa kucherechedzwa nekugona kwawo kuderedza cholesterol mazinga, kunatsiridza immune system uye kushanda sechinhu chakakosha pakudya kwedu kwezuva nezuva. Zvakakosha kuisa mafuta ezuva muzvokudya zvedu, sezvo muviri wedu usingakwanisi kubudisa chikafu chinokosha ichi chakazvimirira.
Sesame mafuta
Mafuta eSesame anozivikanwa zvakanyanya mumunda wemishonga yechinyakare uye zvizoro nekuda kwezvimiro zvayo. Multifunctional sekuchenesa kumeso, exfoliator uye moisturizer.
Pamusoro pemashandisirwo ayo akasiyana-siyana, iyi mafuta yemiriwo inopa hutano hwakakosha, sekuderedza cholesterol, kuzvimba, osteoarthritis, kurwadziwa kwekuenda kumwedzi, kuvandudza chiyeuchidzo uye kurwisa zviratidzo zvekuchembera.
Ndinovimba kuti neruzivo urwu unogona kudzidza zvakawanda nezvezvikafu zvakapfuma mumafuta emiriwo uye hutano hwavo.