Nkhanu ndi mafuta. Zingati mafuta mu nkhanu?

Nkhanu angapezeke mu mndandanda wa zakudya mkulu mu mafuta. Komabe, ngakhale zili mkulu wa mafuta m'thupi, okwana mafuta okhutitsidwa nkhanu ndi otsika. Izi zikutanthauza kuti nkhanu, mosiyana ndi mankhwala ena ambiri (mwachitsanzo, mafuta nyama) kuchita zimakhudza osati zikuwononga pa mlingo mafuta. Mutha kutchula iwo mu zakudya anu, ngakhale ndi mafuta okwera.

Zingati mafuta mu nkhanu?

The zili mafuta mu nkhanu kwenikweni lalikulu. 100 ga nsomba ayenera 150-200 mg wa mafuta m'thupi, pamene analimbikitsa kudya tsiku la magalamu 300 a mafuta, koma nkhanu lili pang'ono - 1.5 ga pa 100 ga mankhwala. Pamene ano zimalimbikitsa mafuta, lomwe ndi chifukwa zina mafuta kaphatikizidwe mu thupi la 163 mg. Ndipo pafupifupi onse zopatsa mphamvu zopezeka 19 gm ya mapuloteni.

Mafuta ndi Chiswamphika

Ngakhale makhalidwe oipa, mafuta n'kofunika kwambiri kuti thanzi la munthu. M'pofunika kumanga maselo zoyendera zinthu m'magazi. M'pofunikanso kwa kaphatikizidwe wa vitamini D ndi gawo kozhoy wa m'chimake a misempha.

Komabe, madokotala amavomereza kudya chakudya cha osapitirira 300 mg wa mankhwala mu tsiku. Lamulo limeneli ndi chifukwa zotsatira za mafuta pa Mitsempha. Mafuta unayikidwa pa makoma chotengera ndi kupanga mipukutuyi atherosclerotic, zomwe zingawalepheretse magazi.

lingaliro zimenezi unakhazikitsidwa Nikolaem Anichkovym kumayambiriro kwa zaka za m'ma otsiriza, pambuyo pa mndandanda wa zinthu zatsopano pa akalulu. Anichkov ndiye anapanga Uku ndikuyankhula molimba mtima kwambiri: "Palibe mafuta - palibe atherosclerosis." Ndipo dziko lonse kwa nthawi yaitali anatenga malo.

Koma kunapezeka, pali mitundu iwiri ya mafuta m'thupi, "zoipa" ndi "wabwino." Pa makoma ziwiya anachedwa ndi yoyamba, ndipo chachiwiri, pa mwake, kumathandiza zolengeza mapangidwe. Choncho, polankhula ndi mkulu mafuta m'thupi, ndikofunika kudziwa kwenikweni mtundu wanji wa chifukwa zichuluke.

Kuti tichite zimenezi, kodi mayesero wapadera, zomwe kudziwa chiwerengero cha mkulu lipoprotein ( "zabwino" mafuta) ndi otsika ( "oipa") osalimba. Nthawi zambiri zimachitika kuti akukhudzidwira mlingo uli mkati yachibadwa malire, koma "zabwino" mafuta kwambiri otsika. Ndiye ngozi ya matenda a mtima ndi mkulu.

Tsopano mwachindunji mafuta ndi shrimp. Mu 1996, mu yapamwamba American Medical Journal «The American Journal of chipatala Zakudya» lofalitsidwa phunziro la zotsatira za nkhanu pa mafuta misinkhu. Kunapezeka kuti nkhanu chodziwa. Koma pa nthawi yomweyo kumawonjezera "zabwino" mafuta m'thupi. A "oipa" ngakhale pang'ono yafupika. Pambuyo kuyesera, asayansi anapeza kuti nkhanu mulibe kungasokoneze thanzi.

Pa njira kukonzekera

Paokha, ndi nkhanu si mafuta zakudya, koma ena njira kuphika akhoza kupanga mbale nkhanu molimba mokwanira, ndiyeno nkhanu mwina sangakhoze kukhala zothandiza.

Mwachitsanzo, njira yotchuka ya kuphika nkhanu umachitika mwa kumiza thupi mu osakaniza dzira ndi ufa ndi zina Frying iwo mu mafuta otentha. Chinsinsi ichi alibe nkhanu zakudya mankhwala. Ngati mukufuna kulamulira milingo mafuta m'thupi, kupewa kwambiri Frying, ndi njira zofanana kukonzekera.

Kwambiri zothandiza yophika nkhanu, chifukwa zakudya zambiri amasungidwa iwo. Mwaichi, iwo akhoza kudyedwa ngati mbale osiyana kapena anawonjezera kuti saladi.