Kodi Saturated Fat ndi Trans Fat ndi chiyani? Kodi pali kusiyana kotani pakati pawo?

Pali malingaliro olakwika okhudza mafuta omwe amayambitsa kunenepa ndikuyambitsa matenda osiyanasiyana osatha. Koma zotsatira za mitundu yonse ya mafuta sizili zofanana. Zina ndi zovulaza pamene zina ndi zopindulitsa. Kwenikweni pali mitundu iwiri yamafuta: mafuta athanzi komanso osapatsa thanzi. mafuta abwino, omega 3, mafuta a monounsaturated ndi mafuta a polyunsaturated adagawidwa m'magulu atatu. Ngati mafuta osakwanira mafuta odzaza ndi mafuta a trans osankhidwa ngati.

Mafuta odzaza ndi mafuta a trans Ngakhale kuti amagawidwa m'gulu lomwelo, ali ndi makhalidwe osiyanasiyana.

Kodi saturated mafuta ndi chiyani?

Ndi mtundu wa mafuta omwe amakhala olimba kutentha. Zakudya zonse zokhala ndi mafuta zimapangidwa ndi mitundu yosiyanasiyana yamafuta. 

Mafuta okhuta amapezeka kwambiri muzanyama. Komabe, kokonati kokonati mafutaZakudya zina zochokera ku zomera, monga mafuta a kanjedza ndi mafuta a kanjedza, zilinso ndi mafuta ambiri. Zakudya zina, monga zakudya zokazinga ndi zakudya zokonzedweratu, zilinso ndi mafuta ochuluka kwambiri.

Mafuta okhuta amaonedwa kuti ndi opanda thanzi chifukwa amawonjezera kuchuluka kwa cholesterol yoyipa. Ndi mbali iyi, zimayambitsa kuwonjezeka kwa chiopsezo cha matenda a mtima ndi sitiroko.

Ubwino wamafuta amafuta ndikuti pamene akukweza cholesterol yoyipa, amakwezanso cholesterol yabwino. Mafuta okhuta amakhala opanda thanzi akamagwiritsidwa ntchito mochuluka.

Kodi mafuta a trans ndi chiyani?

mafuta a transndikusintha kwamafuta amasamba kukhala mafuta olimba okhala ndi mpweya wa haidrojeni komanso chothandizira. Ndi mtundu wamafuta opanda thanzi opangidwa ndi njira ya hydrogenation.

Ng'ombe, Zakudya zina za nyama, monga nkhosa ndi mkaka, mwachibadwa zimakhala ndi mafuta ochepa. Awa amatchedwa mafuta achilengedwe achilengedwe ndipo ndi athanzi. 

Koma mafuta a trans muzakudya zosinthidwa monga zakudya zowunda ndi margarine wokazinga amakweza cholesterol yoyipa. Choncho, n'zopanda thanzi.

Mafuta a trans si abwino konse kwa mtima ndi mitsempha yamagazi. Zimayambitsa kuchuluka kwa cholesterol ndikuyambitsa kutupa m'thupi. kukana insuliniZomwe zimayambitsa zimatha kuyambitsa matenda monga kunenepa kwambiri komanso matenda a shuga.

Zakudya zopatsa thanzi m'malo mwamafuta okhathamira ndi mafuta a trans

Mafuta odzaza ndi mafuta a trans M'malo mwa zosankha zopanda thanzi monga:

• Muziphika zakudya zanu ndi mafuta a azitona.
• Sankhani mkaka wosakanizidwa m'malo mwa mkaka wathunthu.
• Gwiritsani ntchito mkaka m'malo mwa zonona.
• M'malo mwa nyama yofiira, idyani nyama zopanda mafuta ochepa monga chifuwa cha nkhuku ndi ng'ombe yamphongo.
• Idyani zakudya zophikidwa ndi zowiritsa m’malo mwa zokazinga.
• Musanaphike nyama, chotsani mafuta.
• Gwiritsani ntchito zina za shuga monga uchi m'malo mwa shuga wapa tebulo.

Idyani zakudya zomwe zili ndi mafuta a monounsaturated, mafuta a polyunsaturated ndi mafuta ochepa a saturated. Pewani zinthu zomwe zili ndi mafuta a trans, monga zakudya zokazinga komanso zosinthidwa.

Gwero: 1