Kodi mafuta amatha kuphatikizidwa muzakudya za anthu odwala matenda ashuga?

Salo imawonedwa ngati chothandiza kwa anthu ambiri, ndi mtundu wamtengo wapatali. Koma ngati mukukhala ndi zovuta ndi kapamba, muyenera kudziwa ngati ndizotheka kudya mafuta omwe ali ndi matenda ashuga. Ndibwino kudziwa ngati chida ichi ndi chothandiza kwa inu? Chimodzi mwatsatanetsatane - kuchuluka kwamafuta sikungavulaze thupi lanu. Ngati muli ndi matenda ashuga, muyenera kutsatira malamulo okhwimitsa zakudya, apo ayi, chithandizo sichingagwire ntchito, komanso mawonekedwe a zovuta sangathe. Ichi ndichifukwa chake ndikofunikira kumvetsetsa ngati ndizotheka kudya mafuta a odwala matenda ashuga.

Kodi ili ndi shuga?

Ndi matenda awa, zakudya ziyenera kukhala zoyenera momwe zingathere. Zakudya siziyenera kukhala ndi zopatsa mphamvu zochulukirapo, popeza odwala ambiri amakhala ndi matenda osiyanasiyana. Kunenepa kwambiri, kusokonezeka kwa kagayidwe kachakudya, komanso mavuto okhala ndi lipid metabolism nthawi zambiri amapezeka ngati matenda amodzimodzi. Ngati tikunena za kapangidwe kazinthuzo, ndiye kuti zimakhala ndi mafuta olimba, pomwe 100 magalamu ake amapanga mafuta 85 g. Mukamaganiza ngati mafuta angagwiritsidwe ntchito m'magazi a shuga, ndikofunikira kufotokozera kuti ndi mtundu wachiwiri sikuletsedwa kudya mafuta. Pankhaniyi, si mafuta omwe amakhudza thupi mosasamala, koma shuga.

Zogulitsa:

• Ndizovuta kudya mafuta ambiri pachakudya chimodzi, ndipo gawo laling'ono limatha kuvulaza thupi,
• Shuga wazinthu izi amakhala ndi magalamu 4 okha pa magalamu 100 a chinthu,
• Mafuta a nyama amapanga thupi, kuwonjezera mafuta m'thupi, hemoglobin,
• Tiyenera kudziwa kuti mafuta amchere a shuga amatha kusokoneza thupi la anthu omwe ali ndi vuto la impso. Ndi chifukwa cha izi kuti dokotala amatha kuchepetsa kugwiritsa ntchito zakudya zamchere.

Iyenera kukhala osamala kwambiri mukamagwiritsa ntchito zinthu monga chakudya. Komabe, akatswiri saletsa kugwiritsa ntchito mafuta. Ndikofunikira kuti mafuta a nyama agwiritsidwe ntchito pang'ono pazakudya. Njira yabwino yothetsera vutoli ndi kudya mafuta m'magawo ang'onoang'ono.

Pindulani - ndi chiyani?

Zinthu zofunikira kwambiri pazogulitsa ndizakuti zimakhala ndi mafuta achilengedwe ofunikira thupi:

Mutha kudya mafuta owiritsa a shuga, chifukwa ali ndi oleic acid, omwe amatchedwa Omega-9. Ndikofunikira kuti thupi likhale ndi maselo onse athanzi. Koma chinthuchi chimawonedwa ngati chofunikira kwa odwala matenda ashuga. Katunduyu ndi amene amachititsa kuti maselo, mitsempha yamagazi, azikhala mu nembanemba. Kafukufuku akuwonetsa kuti m'maiko omwe anthu amakonda kudya zakudya zambiri, mankhwalawa amapezeka kawirikawiri.

Popeza mankhwalawo ali ndi oleic acid, mafuta anyama sikuti amayambitsa kuchuluka kwa cholesterol yoyipa. Thupi limakhudza kukana kwa insulin, kuichepetsa, kumathandizanso kuchepetsa kuthamanga kwa magazi. Izi zimathandiza kupewa zovuta za matenda, monga matenda oopsa, neuropathy.

Ngati wodwalayo ali ndi shuga wambiri, ndiye kuti chiwindi chambiri chimatha kupezeka m'magazi. Zimayambitsa zomwe zimapangitsa kuti pakhale makulidwe a oxidative omwe amakhudza thupi. Ndipo oleic acid imatha kuteteza thupi ku ma free radicals. Zimalepheretsa kuwoneka ngati zovuta monga matenda ashuga. Acid imatha kulimbitsa chitetezo chofooka, imathandiza kuthana ndi matenda omwe ndi fungus, ma virus, mabakiteriya achilengedwe. Koma linolenic acid kapena, monga momwe amatchedwanso, Omega-3 amathandiza kuchepetsa kuchuluka kwa cholesterol yoyipa. Amachepetsa mwayi wokhala ndi vuto la mtima. Mwambiri, mkhalidwe wamanjenje umayenda bwino, mamvekedwe amwazi amachepa, ndikuwundana kwa magazi kumapetsedwa.

Omega-6 ndi Mavitamini

Linoleic ndi arachidonic acid kapena omega-6s amathandizira kufulumizitsa kagayidwe. Amachepetsa kwambiri thupi, kubwezeretsa ulusi wamitsempha wowonongeka. Ngati mumadya mafuta amtundu wa shuga, kaphatikizidwe ka mahomoni ndi ma enzymes awo amawongolera. Amachepetsa mwayi woti kufooka kungayambire. Chogulitsachi chili ndi mavitamini angapo, mwachitsanzo, awa ndi B6, E, B 12 ndi ena. Mu mafuta mulinso selenium, yomwe imawerengedwa kuti ndi antioxidant wamphamvu. Komabe selenium imakhala ndi phindu pa mphamvu zamphongo. Ngati kuchepa kwa chinthuchi kwadziwika, ndiye kuti kapamba angatsutse.

Mawonekedwe akugwiritsidwa ntchito

Tatha kupenda momwe mafuta adapangidwira, titha kunena kuti mankhwalawo ali ndi mphamvu pa thupi la wodwalayo. Koma nthawi imodzimodzi, zabwino ndi zovuta zamafuta zimadalira kwambiri kuchuluka kwa momwe mumadyera. Muyenera kuganiziranso za momwe mungachitire, - kugwiritsa ntchito chinthu chokazinga muzakudya ziyenera kuthetsedweratu. Ndikofunikira kumvetsetsa kuti mafuta abwino ndi chiyani kwa shuga, pokhapokha muwonjezere ku zakudya. Pakati pa zoletsedwa pali mafuta anyama osuta, mukusuta fodya ngati benzopyrene.

Ngati mumagula mafuta anyama m'sitolo, muyenera kumvetsetsa kuti ili ndi sodium nitrate. Chigawo choterocho ndichofunikira kuti tifutukule moyo wa alumali pazogulitsa. Izi zimathandizira kukana insulini, zimatha kudumphitsa kuthamanga kwa magazi.

Ngati mumagwiritsa ntchito zinthu zotere mu zakudya, ndiye kuti mutha kukumana ndi mfundo yoti ziphuphu zana zitha kugwira ntchito kwambiri. Ndipo ngati cholesterol m'mafuta imakhala yochepa, ndiye kuti mchere wa chinthu chosakhala chatsopano ukupezeka wambiri. Ndipo odwala ayenera kuwongolera kugwiritsa ntchito mchere, chifukwa umathandiza kusunga madzi mthupi. Chifukwa chaichi, edema imatha kupanga, katundu pazimpso umachuluka.

Kodi cholipirira tsiku lililonse chizikhala chiyani?

Koma mchere wa tsiku ndi tsiku suyenera kupitilira theka la supuni. Ngati mukutenga nawo mbali powerengera mchere womwe umagwiritsidwa ntchito, muyenera kumvetsetsa kuti umapezeka pazomalizidwa. Anthu odwala matenda ashuga sayenera kudya malonda omwe ali ndi zonunkhira zosiyanasiyana, zokometsera, mpiru, kansalu. Zowonjezera zotere zimakhudza ntchito ya kapamba, kuzikula. Njira yabwino yothetsera vutoli ndi kufunsa dokotala yemwe akuthandizani. Adzanena ngati mungathe kudya mafuta kapena ayi.

Mulimonsemo, ndibwino kudya mafuta anyama atsopano kuchokera ku chiweto chomwe chidakulidwa kunyumba. Mlingo wa tsiku ndi tsiku ndi magalamu 30 patsiku, ndibwino kuti musagwiritse ntchito nthawi imodzi, koma muyezo zingapo. Akatswiri amati chinthucho chimaphatikizidwa bwino kwambiri ndi zakudya zotsika kwambiri. Izi zitha kukhala saladi wa masamba, msuzi wamasamba, masamba ena aliwonse azakudya.

Anthu ambiri amadziwa kuti chinsinsi cha njira yopewera chithandizo cha matenda ashuga ndicho kukhala ndi chakudya choyenera. Ndiye chifukwa chake ndikofunikira kuyang'anitsitsa zakudya zanu, kuti zitsimikizire kuti chakudyacho sichambiri kwambiri. Ndikofunikira kuti kuchuluka kwa mapuloteni, zakudya zamafuta ndi mafuta akhale olondola. Mukamagwiritsa ntchito mafuta, zotsatira zabwino za thupi zimadziwika, chimbudzi chimakonzanso ndipo chopondapo chimasintha. Mkhalidwe wazombo zimayenda bwino, matupi amthupi.

Zinthu zazikuluzikulu zomwe zimapangidwazo

Kodi ndizotheka kudya ndi kuchuluka kwambiri kwa shuga m'magulumagulu zomwe zimapanga 85% mafuta. Kafukufuku akuwonetsa kuti mafuta 100 magalamu ali ndi magalamu anayi a shuga. Kupatula apo, ndi shuga omwe amachititsa kuchepa kwa insulin, osati mafuta. Zotsatira zokhudzana ndi kugwiritsidwa ntchito kwamafuta mu mtundu wa shuga wachiwiri zimayenderana makamaka chifukwa ndi matendawa anthu amakhalanso ndi kunenepa kwambiri, kusokonezeka kwa metabolic kapena lipid metabolism. Matenda okhala ndi vuto lomwe limakulitsa wodwalayo, ndipo ngati simumawaganizira, ndiye kuti mankhwalawo sadzabala zipatso. Kuchepetsa shuga kumatha kuyambitsa kutseguka kwa kuchuluka kwa mafuta ochulukirapo.

Zakudya zomwe zimaperekedwa moyenera, pofuna kuthana ndi matenda osokoneza bongo komanso kupewa mavuto ambiri kuti asayambike, zitha kugawidwa m'magulu awiri: chakudya chokhala ndi calorie control komanso wopanda zopatsa mphamvu. Anthu omwe ali ndi mavuto a kunenepa kwambiri kapena kunenepa kwambiri ayenera kuwongolera kuchuluka kwa zopatsa mphamvu, zomwe zikutanthauza kuti osavomerezeka kugwiritsa ntchito mafuta anyama pamenepa - mafuta ndi amodzi mwa magwero apamwamba a calories. Koma ngati zovuta zomwe zikuyang'aniridwa sizikuwoneka, ndiye kuti matenda a shuga alipo opunduka, poganizira mfundo izi:

1. Kwa magalamu 100 a chinthucho ndi pafupifupi magalamu anayi a shuga. Nthawi yomweyo, zopatsa mphamvu za calorie zimatsimikiza kuti si aliyense amene angadye mafuta ambiri nthawi. Pakadali pano izi zimazindikira kuti shuga wochepa amalowa mthupi, zomwe zikutanthauza kuti zilibe vuto.
2. Zotsatira zoyipa zomwe zimafunsidwa zimatha kukhala ndi anthu omwe ali ndi vuto la metabolic.
3. Tiyenera kukumbukira kuti mafuta a nyama, akamwetsa, amachititsa kuti mafuta azikhala ndi mafuta ambiri. Hemoglobin imatha kuchuluka kwambiri, yomwe imafunikiranso kukumbukiridwa.

Mu matenda ashuga, mafuta anyama amatha kudyedwa, koma, monga zakudya zina, muyenera kudziwa muyeso.

Malangizo ogwiritsira ntchito

Mukamaona ngati nkotheka kudya mafuta ndi shuga, muyenera kuyang'anira zotsatirazi:

1. Monga zakudya zina zambiri, mafuta anyama amayenera kudyedwa m'magawo ang'onoang'ono.
2. Chinthu chachikulu ndicholondola - simungagwiritse ntchito mankhwala a ufa kapena mowa ndi mafuta anyama. Chifukwa chophatikizidwa ndi zigawo zikuluzikulu mthupi, shuga amapangidwa, ndipo mafuta anyama amakhala chinthu chowopsa, ngakhale ochepa.
3. Mutha kuphatikiza malonda omwe amafunsidwa ndi msuzi kapena msuzi wamafuta ochepa. Nthawi yomweyo, tikuwona kuti zochulukirapo ndizothandiza kwa anthu ambiri, popeza fiber imaphatikizidwa, yomwe imathandizira kuthetsa poizoni ndi poizoni, imapangitsa matumbo kutulutsa.
4. Akatswiri ena azakudya amakhulupirira kuti kumwa pang'ono mafuta anyama sikuti kumangovulaza thupi la odwala matenda ashuga, komanso kumabweretsa zabwino zina. Pankhaniyi, ndikofunikira mutatha kuchita izi kuti muchite masewera olimbitsa thupi, chifukwa mwanjira iyi ndizotheka kuthamanga kwambiri kutuluka kwa kagayidwe.

Ambiri azolowera kuti mafuta amayenera kupezeka padyera. Anthu odwala matenda ashuga amatha kumangodya chinthu chabwino chomwe chilibe zonunkhira zambiri kapena mchere. Zonunkhira zomwe zimagwiritsidwa ntchito pokonza mchere zimatha kukulitsa kuchuluka kwa glucose, pomwe zochulukazo zidzakhala zakuthwa.

Zinthu zophika

Chofunika kwambiri chimakhala nyama yankhumba yatsopano, yomwe sinakonze. Mukamagwiritsa ntchito chinthu chomwe chakhala chikuchitika chithandizo chisanachitike, ndikofunikira kuwerengera moyenera kuchuluka kwake kwa calorie ndi shuga. Nutritionists amalimbikitsa kudya mankhwalawo pamafunso olimbitsa thupi okha, chifukwa izi zimachepetsa chiopsezo cha kunenepa kwambiri komanso shuga, mafuta amalowetsedwa mwachangu m'magazi chifukwa chakuyambitsa kwa kagayidwe kachakudya.

Mkaka wokazinga suletsedwa kwa anthu odwala matenda ashuga, chifukwa kutentha pamankhwala omwe amawaganizira kumawonjezera kwambiri cholesterol ndi glucose, zomwe zingayambitse kukula kwa hypoglycemia.

Mtundu wina wa mankhwala omwe akufunsidwa ndi akatswiri a zandalama ndiye kuti amawotcha. Mukamaphika, mafuta ambiri omwe amapezeka mwachilengedwe amatuluka, ndipo zinthu zabwino zokhazo zimatsalira. Ndizovuta kuphika bwino, chifukwa muyenera kuyang'anira kutentha, kuchuluka kwa mchere ndi zonunkhira zomwe zimagwiritsidwa ntchito. Njira yophika kuphika ndiyotalika, popeza kutentha kwambiri kumakhudzidwa ndi mafuta, zinthu zovulaza zimatulutsidwa. Komabe, musayerekeze momwe kuphika ndi kusuta - zimasiyana mosiyanasiyana m'mene zimadutsira, komanso zomwe zimachitika.

Malangizo otsatirawa angatanthauzidwe kuti ndi zokuthandizani kuphika:

1. Ndikulimbikitsidwa kuphika ndi masamba, monga pankhaniyi, kuchuluka kwa michere kumachulukanso. Monga lamulo, chidutswa cholemera pafupifupi magalamu 400 chimatengedwa, chomwe chimayenera kuphikidwa pafupifupi mphindi 60.
2. Funso lofunika ndilakuti masamba ndi oyenera kuphika. Anthu odwala matenda ashuga amatha kutenga zukini, tsabola wa belu kapena biringanya. Nthawi zina, maapulo omwe sanafotokozedwe amatengedwa.
3. Asanaphike, tikulimbikitsidwa kupaka mchere wa mafuta anyama, kusiya kwa mphindi zochepa kuti zilowerere. Komabe, simungagwiritse ntchito mchere wambiri, popeza umakhala ndi vuto losokoneza thupi.
4. Ngati matenda amtundu wa 2 shuga, ndiye kuti amaloledwa kugwiritsa ntchito adyo, omwe amatha kuwaza pamtunda. Ndi adyo omwe amatha kuwonjezera zonunkhira. Cinnamon amathanso kugwiritsidwa ntchito ngati zokometsera.

Zakudya zotsalira, makamaka zomwe zimagulitsidwa zokonzedwa, ndizoletsedwa.

Mukatha kuphika, mafuta amayikidwa mufiriji kwa maola angapo. Pambuyo pake, imayikidwanso mu uvuni, m'mene idadzoza kale pepala lophika ndi mafuta a masamba. Ndizofunikira kudziwa kuti anthu ambiri amalimbikitsa kugwiritsa ntchito masamba pang'ono pokonzekera mbale zambiri, popeza ndizodzaza ndi zofunikira zofufuza ndi mavitamini, palibe mafuta amanyama pazomwe zimapangidwira.

Pomaliza, tazindikira kuti zakudya zambiri zimapangidwa kupatula mafuta kuchokera kuzakudya. Ichi ndichifukwa chake, musanaganize zophatikiza muzakudya, muyenera kufunsa kaye dokotala kapena wazakudya. Ndikulimbikitsidwanso koyambilira kugwiritsidwa ntchito kwazomwe zimagwiritsidwa ntchito poyang'anira kuchuluka kwa shuga, popeza momwe zimachitikira ndi cholesterol yambiri komanso mafuta achilengedwe amatha kukhala osiyana. Pokhapokha ngati, mutatenga mankhwala ochepa omwe mukufunsidwa, zizindikirozo sizisintha, mutha kuziphatikiza ndi zakudya.