Pane kusanzwisiswa kwakajairika pamusoro pemafuta anokonzera uremu uye anokonzera zvirwere zvakasiyana-siyana zvisingaperi. Asi mhedzisiro yemarudzi ese emafuta haina kufanana. Zvimwe zvinokuvadza nepo zvimwe zvinobatsira. Kune mhando mbiri dzemafuta: mafuta ane hutano uye asina kunaka. mafuta ane hutano, omega 3, monounsaturated mafuta uye polyunsaturated mafuta yakakamurwa kuita matatu subtypes. Kana mafuta asina kunaka mafuta akazara uye trans mafuta classified as.
Mafuta akazara uye trans mafuta Kunyangwe iwo akaiswa muchikamu chimwe chete, ane maitiro akasiyana kubva kune mumwe nemumwe.
Chii chinonzi saturated mafuta?
Icho chimiro chemafuta akasimba patembiricha yekamuri. Zvokudya zvose zvine mafuta zvinogadzirwa nemusanganiswa wemhando dzakasiyana dzemafuta.
Mafuta akazara anowanikwa muzvigadzirwa zvemhuka. Zvisinei, kokonati coconut mafutaZvimwe zvekudya zvinobva mumiti, zvakadai semafuta emichindwe nemafuta emichindwe, zvinewo mafuta akazara. Zvimwe zvokudya, zvakadai sezvokudya zvakakangwa uye zvokudya zvagara zvarongwa, zvinewo mafuta akawandisa.
Mafuta akaguta anoonekwa seasina hutano sezvo anowedzera huwandu hwecholesterol yakaipa. Nechinhu ichi, chinokonzera kuwedzera kwengozi yechirwere chemoyo uye sitiroko.
Chinhu chakanaka chemafuta akazara ndechekuti paunenge uchisimudza cholesterol yakaipa, inosimudzawo cholesterol yakanaka. Mafuta akaguta haana kunaka kana adyiwa akawanda.
Chii chinonzi trans mafuta?
trans mafutaiko kushandurwa kwemafuta emuriwo kuita mafuta akasimba ane hydrogen gasi uye inokonzeresa. Imhando yemafuta asina kunaka anogadzirwa neiyo hydrogenation process.
Nyama yemombe, Zvimwe zvigadzirwa zvenyama, segwayana uye zvigadzirwa zvemukaka, zvinogara zvine mashoma emafuta ekutengesa. Aya anonzi ma natural trans mafuta uye ane hutano.
Asi mafuta ekufambisa ari muchikafu chakagadzikiswa sechikafu chakaomeswa nechando uye margarine yakakangwa anosimudza cholesterol yakaipa. Nokudaro, hazvina kunaka.
Trans mafuta haina kunaka kumoyo nemidziyo yeropa zvachose. Inokonzera kuwedzera kwecholesterol mazinga uye inokonzera kuzvimba mumuviri. insulin kurambaChii chinokonzeresa zvinogona kutungamirira kumamiriro ezvinhu akadai kufutisa uye chirwere cheshuga.
Hutano dzimwe nzira kune akazara mafuta uye trans mafuta
Mafuta akazara uye trans mafuta Panzvimbo pesarudzo dzisina hutano senge:
- Bika zvokudya zvako namafuta omuorivhi.
- Sarudza skim mukaka pane mukaka wakakwana.
- Shandisa mukaka panzvimbo yekrimu.
- Panzvimbo penyama tsvuku, idya zvigadzirwa zvenyama zvishoma-mafuta zvakadai sezamu rehuku uye nyama yemombe.
- Idya zvakabikwa uye zvakabikwa panzvimbo pezvokudya zvakakangwa.
- Usati wabika nyama, bvisa mafuta.
- Shandisa zvinotsiva shuga sehuchi panzvimbo yeshuga yepatafura.
Idya zvokudya zvine monounsaturated mafuta, polyunsaturated mafuta uye shoma shoma mafuta akazara. Dzivisa zvigadzirwa zvine mafuta ekutengesa, senge zvakakangwa uye zvakagadzikiswa.
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