Foods akapfuma mafuta: Table

Ndiyo nguva yokuti agumise ngano zvigadzirwa pamwe yakaderera mafuta kugutsikana, kushandiswa iyo mukufamba zvokudya kwainzi chokwadi nzira kuderedza uremu kudzivirira, mwoyo chirwere uye nezvimwe chisingaperi zvirwere. Chokwadi chokuti "ngozi" rinowanzoshandiswa yakavigwa pasi shoko "mafuta isina chigadzirwa," umo yeshoko uye magadzirirwo vari ndanyarara hangu kuti nokuwedzera uwandu munyu, shuga kana yakanatswa mbeu. The mugumisiro "vakapfuura" zvinotarisirwa - nyika kunwa kuderedzwa mafuta zvigadzirwa kwakaita chete nokuwedzera avhareji kurema munhu.

Low-mafuta zvokudya - zvakanaka kana zvakaipa?

Nei uchifanira tipei zvigadzirwa pamwe yakaderera chaizvo muviri mafuta kubva muzana? Vanhu vakawanda kare vakaramba chikafu ichi nokuti vanofunga yakaderera-mafuta madhishi vari shata uye azere kurambidzwa. Chokwadi ndechokuti mafuta DZEMUNHU DZINODZORA kugaya, zvokudya zvakawanda, yakavakirwa kudya zvokudya zvishoma mafuta kukonzera munhu kurwisa nzara zuva rose.

Mishonga mafuta anobatsira inokosha basa Exchange - ose giremu ose rine 9 macalorie. mafuta ichi inobetsera muzviitiko apo zvokudya zvishoma, zvinokosha chaizvo kuti vanhu vasiri kukwanisa kupinza yakawanda chikafu.

Chii mafuta?

Kwemafuta - ndiwo simba redu chengetedza. The muviri anogona kuchengeta chete shoma shuga sezvo glycogen nesimba, saka zvakakosha pamberi adipose rinenge aigona kubudisa ayo risina parinogumira uwandu. Kwakatangira izvi midzi kare kure, kana zvokudya zvaiva zvishoma, saka kwayo kugadzirwa aipedza yakawanda simba. Nhasi, dambudziko iri hakuwaniki, asi tinoramba richapedza zvekudya akapfuma mafuta, wavaiona uye vazhinji. Vaunganidza, nemhaka yavo simba rinoshandiswa ikozvino chete panguva hope uye panguva kurovedza muviri.

Pazasi ndiyo inonyanya kufarirwa zvekudya mufumi mafuta (Donongodzo zvinosanganisira mafuta pa 100 g):

1. Palm mafuta - 93,7 d
2. Desiccated kokonati - 57,2 d
3. Ruomba - 51,4 d
4. Beef - 52,3 d
5. Chocolate - 32,4 d
6. Rehove pamunhu mumafuta - 29.9 d
7. Hard chizi - 24.6 d

The Mhando mafuta acids uye nei vari kudiwa

Pane mhando mbiri mafuta acids: linoleic Alpha-linoleic. Mafuta acids - zvinokosha zvinoumba muchitokisi membranes, vari kutendeukira kwemakemikari Kudzorwa chokuita pakugwamba kweropa, akawedzera midziyo ropa, etc. Kushayikwa kwavari vana kunoratidzwa kunonoka kukura, ungaderedza masoja basa, mapundu ... Dzimwe nguva izvi zvinotungamirira matambudziko chiono uye tsinga matambudziko.

Nokuti kukura zvakanaka uye zvaida nemapurotini. Pasina kwavari, masoja emuviri havagoni zvakanaka kudzivirira muviri kubva utachiona uye utachiona. Naizvozvo, zvakakosha kuti kudya zvokudya vapfumi kwemafuta uye mapurotini.

Ko zvine mafuta mwoyo chirwere?

Kunwisa kunwa akawanda zvine mafuta acids hwakazara nokuwedzera padanho LDL (yakaderera arambe achirema lipoprotein), nokudaro kuwedzera remafuta akawandisa kugutsikana uye kunoderedza aikanganiswa jekiseni. Rich zvekudya vari mapuroteni, mafuta, makabhohaidhiretsi zvinoderedza mukana nechirwere chemwoyo, sitiroko, BP, chirwere cheshuga uye kufutisa. Rich mu faibha kunodzivirira kenza muura, ndivo zvakakodzera kuti kudzivirira Mamota. Uyezve, fibers vari zvokudya dzose (utano) utachiona kuti zvinowanika ura uye zvinopa saturation nezvinovaka muviri. The fibers zviri bhinzi, wose mbeu uye bhinzi.

Protein-vapfumi zvokudya, mafuta, makabhohaidhiretsi zvakafanira kuti zvinoitika kushanda mune zvakanaka yakawanda. Nezvezvokudya dzinorumbidza Kuderedza kudyiwa zvine mafuta acids kusvika 10% of zvachose caloric kugutsikana (18 magiramu vaya zuva absorbs 1600 kcal). Makrorasprostraneniya zvinobvumidzwa chikuva makabhohaidhiretsi ndiyo 45-65%. Somuenzaniso, kana muchidya 1600 macalorie pazuva, munhu anonzwisisa carbohydrate yaunodya anoda kubva 180 magiramu kusvika 260.

Dzivisa "mafuta zvakaipa"

Akacherechedza kuti Pizza pamwe nemadomasi muto, chizi uye nyama anoomesa pashure kutonhora? Pokuoma iri zvechokwadi zvinhu mukuru zvine mafuta ayo kuomesa kunyange nzvimbo tembiricha. Mukaka mafuta, dzinopisa anonhuwirira (womukokonati, nemichindwe), izvo chikamu anenge ose aizikirimu, uyewo zvikurukuru ane nomuti kwemafuta. Chinonyanya akakurumbira zvigadzirwa pakati pevechiduku, izvo hunodzorwa zvine mafuta Pizza uye zvokuseredzera, asi nyama yakabikwa itsime mapuroteni.

Sezvo makabhohaidhiretsi, mapuroteni muri macronutrients zvinokosha. mazino machena akachena - chiratidzo chokuti munhu unopedza zvokudya zvakawanda mafuta uye mapurotini. Protein zvinopa kwetunhu collagen, riri saka zvakakosha kuti maumbirwo mapfupa, mazino uye ganda.

Kuchinja kubva zvine mafuta kusvikira unsaturated. Pane kubatsira utano?

The mukana kuderedza yaunodya ose zvine mafuta kunobva pakuti zvinhu zvakawanda, mune Vol. H. Uye avo zvokudya imi kudzitsiva. Kuzvitsinhanisa pamusoro defatted pretzels uye a chewy candies ingaita muedzo, asi pakutanga chakaipa zano, sezvo kudya mudenga zvikuru akanatswa makabhohaidhiretsi vanowanzotevedzera kuwedzera triglyceride nhanho uye kuderedzwa HDL (matunhu arambe achirema liproteinov), wakawedzera remafuta akawandisa yomuropa, inova chinodiwa zvemwoyo chirwere.

The yakanakisisa urongwa ndiko kutsiva zvekudya vapfumi hakuvaki zvine mafuta ari zvokudya mufumi mafuta anobatsira. Sandwich pamwe bhekoni munowedzera zvikomborero kune muviri kupfuura bande kuti Pizza, uye yaitsiva chimedu chizi kana bhekoni yekotapeya ndeimwe danho akangwara kune muviri. Kana kudya chinhu kunyanyisa mari macalorie pazuva, unogona kuenda nokushandiswa mukaka rose rive chigadzirwa ane kuderedzwa mafuta kugutsikana.

Yakazara mafuta anowanikwa sezvingatarisirwa mu zvokudya zvakawanda. Vazhinji vavo zvinowanika kunyanya zvokudya mhuka mavambo. Tora Kutarira zvokudya mufumi mafuta (Nyora mhinduro pazasi). Ivo:

- nuna nyama;

- gwayana;

- yenguruve;

- yehuku ganda;

- beef tallow;

- bhekoni uye ruomba;

- ruomba;

- chizi nezvimwe nomukaka zvigadzirwa akaita kubva mukaka yose.

Kuvandudza utano anokuvadza mafuta ari zvisingagoneki

Vagadziri zvigadzirwa, mukuwedzera kune zvine, vachishandisa mhiri mafuta, zvinova hydrogenation kwacho uye anowanzoshandurwa kushandiswa kuwedzera pasherefu upenyu kupatsanurwa zvokudya, zvakadai tika, machipisi kana makeke.

Varumbidzwa yaunodya pakati - kwete kupfuura 1% of zvachose macalorie (pe2 magiramu kana iwe uchapedza 1,600 macalorie pazuva). Kana ukateerera zvinotaurwa zvekudya akapfuma mafuta, zvinokwanisika kuziva kungoda mhiri mafuta nokuverenga mazita zvinhu dziri pamapepa mishonga: ". Hydrogenated" izvi zvinhu zviri yakazonyorwa pasi mazita "akaomesa mafuta" kana

Zvinonaka uye utano zvokudya yakakwirira macronutrients zvakafanira

Idya zvokudya zvakawanda mafuta uye makabhohaidhiretsi, zvakadai mukaka, michero uye miriwo. Makabhohaidhiretsi ndivo chikuru rine simba pamuviri, ichipa huni masero kusanganisira masero uropi. Simple uye kunzwisisa makabhohaidhiretsi ane 4 macalorie por giremu. 45-65% zvachose macalorie vanofanira kuva makabhohaidhiretsi, apo 20-35% - mafuta. Anenge zvose zvigadzirwa, kunze mazai, nyama uye vamwe zvomugungwa akapfuma makabhohaidhiretsi. Vegetables, kunyanya mbatatisi, chibage, zvinozipa mbatatisi, pizi, ane vazhinji unhu starchy makabhohaidhiretsi uye fibers. All chirimwa zvokudya, kusanganisira michero, miriwo, bhinzi, bhinzi uye nzungu, vane yakakwirira zviri faibha, iyo kunonatsiridza bowel.

Sezvambotaurwa, kune unsaturated mafuta acids kuvandudza ropa remafuta akawandisa yomuropa, uye jekiseni wanda kana ivo kutsiva yakazara uye mhiri kwemafuta. Kune mapoka maviri unsaturated mafuta acids: monounsaturated uye polyunsaturated kwemafuta. Monounsaturated inowanikwa makotapeya, nzungu, mbeu, maorivhi, nzungu, namafuta.

Munguva pfupi yapfuura polyunsaturated mafuta iine acid naOmega-3 mafuta vari chaanoonekwa nokuda kwebasa ravo kudzivirira zvirwere zvemwoyo. Vanogona kuwanikwa fruit, flaxseed, tofu, soyabhinzi, oilseed chibharo. Uyewo, mamwe marudzi maviri nuna acids (eicosapentaenoic (EPA) uye dokozogeksaenovaya (DHA)) zvinokosha kwete chete nokuda mwoyo, asiwo kutarisana acuity kuti zvakakodzera uropi chiitiko mudumbu panguva pamuviri; ivo vanoshumira chinokosha mashandiro kuti tava kuderera zvishande kuderera mune vakwegura; kwakaderedza zviratidzo arthritis, maronda colitis, uye vamwe. anogumbura zvirwere. acids izvi zvinosanganisira marudzi hove dzakadai Tuna, herring, Rainbow, mackerel, Sarimoni, sardine, Tuna.

Omega-6 - mufananidzo polyunsaturated mafuta wechipiri. Zvokudya zvakawanda mafuta akadai naOmega-6: sunflower mbeu, Brazil nzungu, pecans uye nemifiri nzungu. Vamwe okubikisa vari zvakare manyuko naOmega-6 vari zviyo, sunflower, uye mafuta sesame.

Zvokudya zvakawanda mafuta: Table

Pane nzira maererano iyo, zvinokwanisika kuverenga rakarumbidza kushandiswa mwero mafuta:

Total mafuta (g) = uwandu macalorie X 30% = nhamba "mafuta" macalorie pazuva / 9.

muenzaniso:

2000 macalorie X 0,3 = 600/9 = 67 d mafuta.

Yeuka kuti ine pamwero zuva nezuva 20-35% zvachose macalorie nezuva.

Usatya kudya zvokudya akapfuma mafuta, asi sarudza navo nokuchenjera, kuita chokwadi kuti haapfuuri yenyu caloric zvinodiwa. Nyasha zvekudya vane monounsaturated uye polyunsaturated mafuta, apo vakaomerwa yakazara uye mhiri kwemafuta.