Mafuta odzaza mafuta ali ndi zinthu zothandiza kwambiri zomwe zimathandiza amayi kuti azikhala athanzi, okongola komanso ochepetsetsa! Makamaka muyenera kukhala ndi chidwi pa chinthu chomalizira, chifukwa tsopano tikuwonetsa kuti kudya mafuta kumathandiza kuchepetsa kulemera.
Zopindulitsa zambiri za mafuta a fulakesi kulemera kwake komanso kuvulaza ndizofotokozedwa pansipa.
Metabolism ndi mafuta ofiira
Mafuta a mafuta ndi omega-3 ndi 6 fatty acids, komanso vitamini E. Izi - mafuta a masamba, omwe amathandiza kuchepetsa cholesterol choipa m'magazi, komanso kufulumizitsa mitsempha yamatenda, kuphatikizapo mankhwala ofunika kwambiri.
Mafuta a zamasamba, choyamba, amatithandiza kuti tikhale ndi mahomoni abwino. Azimayi, amayi omwe amadya zakudya, nthawi zambiri amakhala ndi matenda ozunguza bongo, odwala kwambiri pa nthawi ya PMS, amachepetsa kugonana, komanso kuvutika maganizo. Zonsezi zikusonyeza kuti thupi liribe zigawo za kaphatikizidwe ka mahomoni.
Koma mahomoniwa amatithandizanso kulemera kwathu. Ndichifukwa chake, mafuta a flax ndi othandiza kulemera, komanso kuti chiwerengero cha thupi chikhale chokhazikika.
Chinthu china chofunikira cha mafuta osakaniza kulemera ndikutetezedwa ku "matalala". "Plateau" imabwera panthawi imene thupi likadya limamvetsa kuti pali njala ndipo muyenera kudya zakudya zopatsa mphamvu kuti musunge mafuta ambiri. Ndikutanthauza kuti, kudya, simudula thupi, koma m'malo mwake, pangani.
Pangani malo okonzeka kuchepetsa kulemera kothandiza omega mafuta - ndiko kuti, mafuta ofiira.
Vuto lina la kuchepa thupi ndikutambasula. Ngati mukuyenera kutaya mapaundi ochulukirapo, samalani khungu lanu kale - mafuta odzola amathandiza kulimbitsa khungu. Kotero, idzachepa pang'onopang'ono, monga thupi lanu. Ndipo izi zimagwira ntchito kwa amayi panthawi yoyembekezera - chifukwa cholemera, ambiri amatenga zizindikiro. Sizikanachitika ngati panthawi ina, akanatha kutenga makapisozi amtengo wapatali.
Mafuta otsekemera panthawi ya zakudya
Tiyeni tiwone momwe mafuta a fulakesi amathandizira kuchepetsa kulemera pamene mukudya:
- Mphamvu ndi maphunziro a aerobic - mnzanu wofunika kwambiri wolemera. Pa zakudya, mphamvu zanu zimakhala zochepa, ndipo changu chochuluka chophunzitsira chingasanduke chisokonezo. Mafuta otsekemera amathandiza kuti thupi likhale loyamba komanso limachepetsa kukula kwa minofu yatsopano.
- Kutaya thupi mpaka "mdima" - ngati zili zokhudzana ndi inu, kuwonjezera 20 g ya mafuta ofiira pa tsiku, mudzatayika matenda a "kavalo wothamangitsidwa". 20 g wa mafuta a masamba amathandiza kuthandizira maganizo, kulimbikitsa ndi kusunga kagayidwe kake .
Kodi mungachite bwanji?
Mafuta osakaniza ayenera kumwa mowa 1 tsp. m'mawa pa chopanda kanthu m'mimba, kutsukidwa pansi ndi madzi otentha. Madzi ayenera kukhala kutentha, madzi otentha amaletsa mafuta onse.
Yambani, onetsetsani kuti mwatsitsa mafuta ena - mtedza, mbewu, mafuta ovala saladi, nyama yambiri, ndi zina zotero.
Ngakhale phindu la mafuta a fulakesi kulemera kwake, amakhalanso ndi zotsutsana:
- cholelithiasis;
- kupweteka;
- chiwindi;
- kulandira mankhwala osokoneza bongo, antidepressants;
- anthu omwe ali ndi vuto lochepa la magazi coagulability - mafuta otsekemera amawombera pansi;
- omwe ali ndi pakati, panthawi ya lactation, komanso kwa ana - monga adanenera ndi dokotala.