Thupi limasowa onse atatu oimira zakudya: mapuloteni, mafuta ndi chakudya . Mawu akuti "mafuta" amawopsya anthu omwe akuyesera kuchepetsa thupi. Komabe, anthu ochepa okha amadziwa za kupezeka kwa mafuta abwino, omwe ndi ofunika kwa thanzi la munthu aliyense.
Ndi mafuta otani omwe amatchedwa wathanzi?
Pali mitundu yosiyanasiyana ya polyunsaturated yomwe siimapangidwa popanda thupi, koma imachokera kugawanika kwa mankhwala. Izi zikuphatikizapo zida zovuta: linoleic ndi alpha-linolenic, dzina lawo lomwelo ndi Omega-6 ndi Omega-3. Ndi mafuta awa omwe amatchedwa oyenera.
Mafuta othandiza a thupi sungasinthike, pamene akugwira nawo ntchito yomanga maselo a maselo, amapereka chithandizo chachikulu ku mitsempha yambiri: amapereka zotetezeka ku makoma a mitsempha ndi mitsempha, amasungunula thrombi ndipo, ponseponse, amaonetsetsa kuti vutoli ndi lovuta.
Ndikofunika kuyang'anitsitsa kulondola kwa zakudya, pamene mukugwiritsa ntchito mafuta abwino olemera. Zakudya zamakono zili bwino kusankha ndi Omega-3 zambiri zovuta. Ngati sikokwanira, ndipo Omega-6 ndi owonjezera, kusayeruzika kumeneku kumabweretsa chisokonezo mu njira zamagetsi komanso, kupitirira, kulemera kwakukulu.
Kuchita zakudya nthawi zonse kumapangitsanso kuyeretsa thupi, ndilo vuto la Omega lomwe limathandiza kuthetsa mafuta m'thupi. Ngati mumasankha zakudya zabwino ndi mafuta abwino, mukhoza kupeza mphamvu yowonongeka komanso kuchepetsa thupi.
Mavuto a mafuta odyera Omega amasangalala ndi moyo wabwino komanso maganizo, ndipo kuchepa nthawi zonse kumakhala ndi maganizo abwino komanso kukhala ndi maganizo abwino.
Zamagulu ndi mafuta abwino
Pafupifupi chakudya chonse cha tebulo lathu chili ndi mafuta osiyana ndi acids komanso lipids. Koma mafuta othandiza amapezeka muzinthu zina.
- Alfa-linolenic acid alipo mu zomera zonse zomwe zimadetsedwa ndi maonekedwe a mdima. Gululi likuphatikizapo walnuts, nyemba za soya ndi mbewu ya fulakesi.
- Mafuta onse a zamasamba (chimanga, azitona, mpendadzuwa, nyanja-buckthorn, etc.) ali ndi mafuta abwino.
Muyenera kusankha zomwe, pamodzi ndi mankhwala othandiza, muli mafuta ochepa ochepa. Mwachitsanzo, mafuta a azitona ndi abwino kwambiri. - Zakudya zam'madzi zili ndi mafuta ambiri, kotero kuti kulemera kwake ndi bwino kudya anchovies, tuna, salimoni. Nsombazo ndi zowonjezera komanso zothandiza chifukwa mapuloteni a nsomba amawongolera mosavuta, choncho ntchito yake siimapangitsa kuti mafuta asungidwe. Mafuta omwe ali mbali ya nsomba ndi ofunika kwa khungu lathu, amathandiza kutulutsa vitamini D , momwe mawu ake amadalira.