Amayi ambiri amazindikira mafuta mu mitundu yonse ngati mdani wa chiwerengero chabwino. Komabe, sizinthu zonsezi zoona. Komabe, nkhaniyi iyenera kusokonezedwa mwatsatanetsatane kuti tipewe ziweruzo zambiri zolakwika.
Mafuta abwino ndi olakwika
Tisanagawane mitundu yonse ya mafuta m'thupi lomwe liri lofunikira kwa thupi laumunthu ndi lomwe liri lovulaza, tidzatha kudziwa kuti mafuta ndi otani.
Mafuta, omwe amatchedwanso triglycerides, ndi lipids m'kalasi yawo ndipo ali ndi mankhwala a mafuta a acids ndi glycerol esters. Kawirikawiri, kutanthauzira kwa mankhwalawa sikufunika kudziwa, ndikofunika kumvetsetsa kuti mafuta onse adagawidwa m'magulu awiri: saturated and unsaturated. Chinthu chachikulu chimene amasiyanitsa ndi mankhwala, omwe amasiyana nawo.
Mafuta okhuta
Mafuta okhuta ndi mbali ya mafuta olimba ndipo ndi ophweka kwambiri. Mtundu uwu wa mafuta mwamsanga umaikidwa pa thupi ngati mawonekedwe adipose. Izi zikuphatikizapo:
- batala, tchizi;
- mafuta a impso, mafuta a mkati, mafuta oyera pa nyama (kuphatikizapo khungu la nkhuku);
- margarine, kufalikira;
- kanjedza ndi mafuta a kokonati.
Mtundu uwu wa mafuta ndi wovulaza kwambiri ku thanzi, chifukwa umachepetsa kuwala kwa mitsempha, zomwe zimabweretsa matenda a mtima, zilonda ndi matenda ena a mtima.
Mitengo yambiri yotsutsana ndi iwo omwe akufuna kuchotsa kulemera kwakukulu. Kugwiritsidwa ntchito mwakhama kwa mafuta oterewa kumabweretsa chisokonezo cha kuchepa kwa thupi, chifukwa cha mafuta omwe amadzipangira kwambiri thupi.
Komabe, mafuta odzaza amanyamula zowawa komanso zopindulitsa: sangathe kulephera, chifukwa amakwaniritsa ntchito yawo yovuta kwambiri. Osowa zakudya akulangizidwa kulandira chakudya kuchokera ku mafuta odzaza oposa 7% a maola patsiku.
Mafuta osasinthika
Mafuta osatchulidwa ndi mafuta ambiri ndiwo mafuta ambiri. Amapezeka makamaka m'nyanja ndi mafuta a masamba. Pachifukwachi, gulu ili likuphatikizapo zinthu zotsatirazi:
- Monounsaturated fatty acids. Mtundu uwu wa asidi umapangidwa ndi thupi la munthu. Amagwira nawo ntchito yowononga magazi - mwachitsanzo, oleic acid, yomwe ili ndi mafuta ambiri, imachepetsa mlingo wa cholesterol m'magazi.
- Mafuta a polyunsaturated (omega-6) ndi mafuta ofunikira kwambiri a thupi. Iwo ali mu mafuta a masamba - mpendadzuwa, soya. Kuphatikizana ndi zovuta za omega-3 zimathandizira kuti ukhale wathanzi la thupi lonse.
- Polyunsaturated mafuta acids (omega-3). Mtengo uwu ndi wofunika kwambiri, mwa njira, iwo ali odzaza mafuta a nsomba, omwe amadziwika kwa ambiri kuyambira ubwana. Ndi chifukwa cha zidulo za polyunsaturated zomwe mafuta a nsomba amadziwika kuti ndi imodzi mwa zakudya zabwino kwambiri zowonjezera. Kuphatikiza pa mafuta a nsomba, ma omega-3 angapangidwe ku rapse, soya,
Mafuta a fulakesi, komabe, amadzala mitundu yosiyanasiyana sagwiritsidwa ntchito m'malo mwake. Mwa njira, pofuna kuonetsetsa kuti thupi limaperekedwa ndi asidiwa, pokhapokha 2-3 pa sabata kuti muwonjezere kudya zakudya kuchokera ku nsomba zamtundu wa mafuta (wotchedwa: kumpoto kwa mitundu ya nsomba, omega-3 yomwe ilipo). - Chokhacho chodetsa nkhaŵa ndi mafuta opatsirana , omwe ndi mtundu wa mafuta osatchulidwa. Malinga ndi asayansi a ku America, mafuta ameneŵa ndi amodzi mwa zifukwa za matenda a mtima.
Kuti tifotokoze mwachidule, tiyenera kuzindikira kuti mafuta ndi ofunikira thupi, komabe, ayenera kukhala "olondola", mafuta osatsitsika omwe ali ndi mafuta ofunika kwambiri a thupi.