Anthu ambiri amakhulupirira kuti nyama yankhumba ndi mankhwala owopsa kwambiri omwe amachititsa kuti munthu akhale wochuluka kwambiri, choncho amayesa kuthetseratu kudya . Chifukwa cha ichi, ambiri adzakondwera kudziwa ngati nyama yankhumba ndi yopindulitsa thupi kapena mankhwalawa akadali ovulaza. Akatswiri amati ali ndi mitundu yambiri ya unsaturated mafuta acids.
Ndibwino kuti mukuwerenga
Mu mankhwala owoneka ngati owopsa ali ndi chiwerengero cha zinthu zomwe zili zofunika kwa thupi la munthu:
- Arachidonic asidi ndi yambiri yosasinthika. Ndikofunika kuti ntchito ya mtima, impso, komanso kachitidwe kambiri ka kolesterolini.
- Mafuta a oleic ndi ofunika kuti thupi likhale ndi thupi. Kuonjezera apo, mwamsanga zimakhudzidwa ndi thupi.
Kodi kugwiritsidwa ntchito kwa mafuta a abambo ndi chiyani?
Zopangidwe za mankhwalawa zimaphatikizapo mavitamini A ndi E, zomwe zimatengedwa kuti ndizofunikira kwambiri zokongola. Pofuna kupindula ndi mafuta, nkofunika kulamulira ndalama zomwe zimagwiritsidwa ntchito. Ndibwino kuti mudye zidutswa ziwiri pamimba yopanda kanthu, zomwe zingakupangitseni kuti mumve bwino. Chifukwa cha ichi simudya chilichonse chowonjezera ndipo simungapeze mapaundi owonjezera. Kuwonjezera pamenepo, monga chotukuka chochuluka, mungagwiritse ntchito chidutswa cha mafuta, chomwe chidzalowe m'malo mwa bun.
Nutritionists amanena kuti mafuta ochepa mafuta ayenera kuphatikizapo saladi ya masamba atsopano, omwe akhoza kudzazidwa ndi mafuta a vinyo kapena vinyo wosasa. Chida ichi chimayikidwa ndi thupi kwa nthawi yaitali, chomwe chimapangitsa kuti mukhale ndi nthawi yaitali.
Akatswiri a zaumoyo atsimikiza kuti chilolezo cha mafuta chomwe chimachokera ku izo chimakhala chofunika kwambiri:
- moyo wapansi - 30 magalamu patsiku;
- ngati muli ndi kulemera kwakukulu - 10 magalamu patsiku.
Ngati mumadutsa nambala yololedwa, m'pofunika kuchepetsa chiwerengero cha zinthu zina. Kuwonjezera apo, kuchita masewera olimbitsa thupi nthawi zonse ndikofunikira.
Kodi ndi chithandizo chotani pa mafuta ndi momwe mungachigwiritsire ntchito bwino?
Nutritionists amalimbikitsa kudya zakudya zonona pamodzi ndi mkate wakuda kapena bran. Zakudyazi zimakhudzidwa bwino ndi thupi ndipo zimathandizana. Ngakhale mankhwalawa ali ndi kalori yambiri, alibe zakudya, zomwe zikutanthauza kuti zikhoza kuphatikizidwa mndandanda wa zakudya zomwe zimaperekedwa ku Kremlin.
Dr Krasnevsky adakhazikitsa chakudya chosazolowereka, chochokera pa mankhwalawa. Akunena kuti kugwiritsa ntchito mafuta ndi kolondola, mukhoza kutaya makilogalamu osakanikirana panthawi yochepa. Chiwerengero chachikulu cha anthu odwala matenda okhudzana ndi kulemera kwa thupi, koma zakudya pa mafuta akadali ndi ufulu wokhalapo. Malingana ndi Krasnevsky, chakudya, chomwe chili chofunikira kwa munthu, chiyenera kupereka ndi mphamvu yochuluka. Pa nthawi imodzimodziyo, chakudyacho chiyenera kuchotsedwa masamba, zipatso ndi mafuta ochepa.
Menyu yamakono:
- Zakudya zam'mawa - zokazinga mazira, zophika pamaziko a mazira 3 ndi nyama yankhumba, tiyi ndi mkate ndi batala;
- chakudya chamadzulo - chochepa cha mbatata, kuzifutsa nkhaka ndi 80 magalamu a mafuta;
- Kudya - 25 magalamu a mafuta.
Pa chakudya chimenechi, mukhoza kudya nthawi iliyonse,
Zakudya za zakudya izi:
- Kuwonjezeka kwa chiopsezo chotenga gastritis, kuperepesa, ndi zina zotero.
- Ngati mukudwala matenda oterowo muyenera kusiya.
Munthu aliyense amadzichitira yekha njira ina monga mafuta, wina akhoza kuthandiza kuchepetsa thupi, koma izi zimachitika kumadera ena. Kwenikweni, zakudya zoterezi zimathandiza kupanga mapaundi owonjezera.