Kodi ndizotheka kudya mafuta anyama ambiri? Kafukufuku watsopano

Amadziwika kuti cholesterol imakwera chifukwa chodya kwambiri mafuta a nyama. Pankhaniyi, funso lazomwe zili ndi lipids zovulaza m'mitsempha yamafuta mumafuta ndizosangalatsa. Poona kuti mankhwalawa ndi mafuta kwambiri, ayenera kukhala nawo amodzi mwa magulu ena a cholesterol oyipa.

Koma kodi zilidi choncho, muyenera kuzifufuza. Anthu omwe ali ndi cholesterol yayikulu ayenera kuyang'anitsitsa zakudya zawo komanso kusamalira mwapadera zakudya zamafuta a nyama. Koma, monga momwe zidakhalira, kuphatikiza kwa "mafuta ndi cholesterol" pang'ono sikisintha zomwe zili ndi lipids zovulaza m'magazi.

Kodi mafuta amawonjezera cholesterol?

Cholesterol ndi chinthu chokhala ngati mafuta - lipoprotein, ndi gawo limodzi mwa ziwalo za thupi. Mphamvu zawo zimatengera chuma chake. Imadyetsa maselo amitsempha yamaubongo ndipo imagwira nawo kaphatikizidwe kazinthu zofunika zamahomoni. Cholesterol imagawidwa m'mitundu iwiri: kachulukidwe komanso kachulukidwe.

Owonjezera oyamba a iwo kumabweretsa kukula kwa atherosulinotic mtima matenda. Chilichonse chamoyo chimakhala ndi lipoprotein pamlingo umodzi kapena wina. Ndikofunika kupewa kumwa komwe anthu ambiri omwe amakhala ndi cholesterol yotsika kwambiri.

Palibe kukayikira kuti mafuta ndi mafuta. M'malo mwake, sizinthu zonse zamafuta zomwe zimapezekamo zomwe zimapangitsa kuti pakhale cholesterol, zomwe zimabweretsa kukula kwa mtima wamatenda ngati atherosulinosis. Idakhazikitsidwa kale ndipo imadziwika kuti zotsatira zoyipa zimachokera ku otsika kachulukidwe lipoproteins. Ndizomwe zimapangitsa kupanga mapangidwe a atherosulinotic pamakoma a ziwiya zathu.

Tiyenera kukumbukira kuti pakuchita bwino kwa thupi patsiku, pafupifupi 300 mg ya cholesterol imafunika. Mwapang'onopang'ono, zimapangidwa m'thupi palokha, ndipo zina zimachokera ku chakudya. Oyang'anira zakudya zopatsa thanzi, komanso omwe amakakamizidwa kuwunika zakudya zawo chifukwa cha matenda osiyanasiyana, nthawi zambiri amakhala ndi chidwi chofuna kuchuluka kwa mafuta m'thupi komanso ngati zimawonjezera zomwe zili ndi lipoproteins yotsika.

Akatswiri azakudya zam'magazi amati kuchuluka kwa mafuta m'thupi amtunduwu ndizotsika kwambiri kuposa zinthu zina zofananira. Mafuta 100 g ali ndi 90 mg ya cholesterol. Ngati mungayerekeze, ndiye kuti mu batala ndiye kuti mulibwereza kawiri. Ndipo mu chiwindi, kuchuluka kwa mafuta m'thupi kumakhala kambiri maulendo 6.

Chifukwa chake, kugwiritsa ntchito mafuta a nkhumba pamankhwala ochulukirapo sikungakulitse kwambiri cholesterol m'magazi, makamaka chifukwa mafuta nthawi zonse amadyedwa.

Izi zikugwira ntchito makamaka kwa anthu omwe sanachite kuletsa kugwiritsa ntchito kwawo. Mafuta ndi 90% yamafuta azinyama. Pali mafuta a nkhumba omwe amakhala ndi mawonekedwe amkati mwa minofu yamafuta.

Pa 100 g ya malonda ake ndi:

• 87 g mafuta
• 23 g mapuloteni
• 0 g wamafuta,
• 800 kilocalories.

Mavulidwe Azinthu

• arachidonic acid
• linolenic acid
• oleic acid
• palmitic acid
• mavitamini a gulu A, E, D.

Chifukwa chake, arachidonic acid ndi wofunikira pakugwira ntchito kwa maselo ndi minofu ya thupi. Amatenga nawo mbali mu kagayidwe kazakudya ndi kapangidwe kazinthu ka mahomoni. Kuphatikiza apo, zimathandizira kuyeretsa khoma la mtima wa cholesterol yoyipa, motero, imatha kuchepetsa ndende ya otsika osalimba a lipids m'magazi.

Komabe, sichingakhale bwino kulimbikitsa mafuta anyama ngati njira yotsatsira ma lipoprotein. Ngati tiyerekeza nyama yankhumba ndi zinthu zina zomwe zimachokera kuzinyama ndi zomwe zili ndi ma lipoprotein mwa iwo, ndiye kuti ndizotsika kwambiri pamtunduwu.

• 100 g batala - 250 mg,
• 100 ga dzira la dzira - mpaka 500 mg,
• 100 g nsomba caviar - mpaka 300 mg,
• 100 g ya nyama yakumwa - mpaka 800 mg.

Palibenso cholesterol yambiri m'mafuta amchere kuposa mafuta atsopano, koma mchere wambiri. Mtundu wofukizidwawu umakhala ndi ma carcinogen ambiri komanso mavitamini ndi michere ochepa ochepa. Chifukwa chake, sioyenera kugwiritsidwa ntchito tsiku ndi tsiku. Ndikofunika kugwiritsa ntchito nyama yankhumba ndi saladi, buckwheat, adyo, zonunkhira zotentha.

Kuphatikiza uku kumapangitsa kuti metabolidi a lipid ndi chakudya azikhala. Komabe, mafuta anyama amatha kuvulaza thupi ngati mumagwiritsa ntchito zochuluka. Pankhaniyi, sikuti mitsempha yokha imavutika, komanso chiwindi ndi ndulu. Kuchulukitsa zochuluka kotereku kumakhudza kugwira ntchito kwawo.

Kodi ndizotheka kudya ndi cholesterol yambiri

Kafukufuku watsopano wamafuta amafuta a cholesterol akuwonetsa mwayi wogwiritsa ntchito mankhwalawa mu Mlingo wocheperako, pafupifupi 30 g patsiku. Kuwona lamulo ili, mutha kudya mafuta ndi cholesterol yayikulu osadandaula ndi zotsatirapo zake. Pankhaniyi, kuchuluka kwa lipoproteins kotsika sikungachitike.

Ngati ntchito zamagulu zimagwirizanitsidwa ndi kuchuluka kwa zochitika zolimbitsa thupi, ndiye kuti mutha kuwonjezera kuchuluka mpaka 70 g patsiku. Kuphatikiza apo, kusakhala kwadongosolo mwadongosolo lino mwa munthu wathanzi sikungayambitse kuchuluka kwa mafuta m'thupi.

Sizoletsedwa kudya mafuta a nkhumba popanda chithandizo choyambirira cha kutentha. Mosiyana ndi nyama ndi nsomba, ilibe mphutsi za majeremusi ndi helminths. Nthawi zambiri, mafuta anyama amathiridwa mchere ndimadyedwe ndi zonunkhira. Chifukwa chake, kupezeka kwamchere kumalepheretsa kuwoneka kwama tizilombo tambiri.

Komabe, anthu achikulire opitilira 60 amalangizidwa kuti achepetse kugwiritsa ntchito izi. Ngakhale yankho lotsimikizika ku funso loti ngati pali cholesterol m'mafuta sikutilepheretsa kugwiritsa ntchito moyenera. Chifukwa chake, iwo omwe ali ndi cholesterol yokwera pang'ono amatha kudya mafuta a nkhumba.

Kodi mafuta m'thupi angati?

Chofunikira kwambiri m'mafuta ndi mafuta a nyama. Bacon amatanthauza mafuta osunthika, momwe zinthu zambiri zachilengedwe zimasungidwa. Izi ndi za gulu lalikulu kwambiri lama calori, chifukwa magalamu 100.0 ali ndi 770 kcal.

Palibe cholesterol yochuluka kwambiri m'mafuta, chifukwa kuchuluka kwake kumakhala ndi zovuta zina zosakanikira.

Cholesterol mu mafuta anyama ali ndi 70.0 mpaka 100.0 mamiligalamu pa 100.0 magalamu a mafuta anyama. Ichi sichizindikiro chachikulu komanso mafuta okhala ndi hypercholesterolemia siowopsa kuposa mazira ndi nsomba zamafuta.

Zinthu zothandiza

Mafuta apamwamba ali ndi zinthu zopindulitsa pakupanga kwake, zomwe sizingapezeke muzakudya zambiri

Chomwe chimapangidwa ndi mankhwala ndi arachidonic acid.

Asidi awa amatenga mbali yogwira pama metabolism ambiri mthupi, ndipo amatenganso mbali pakupanga maselo ambiri. Kuphatikiza kwa arachidonic acid kwa thupi sikungakokomeze, chifukwa ndi chinthu chofunikira kwambiri.

Acid amatenga nawo kaphatikizidwe wama mahomoni ambiri (kuphatikiza kugonana), komanso kapangidwe ka mamolekyulu a cholesterol ndi metabolid ya lipid. Wodwala aliyense yemwe ali ndi cholesterol yayikulu m'magazi ayenera kudziwa momwe mafuta anyama amachitikira ndi cholesterol.

Bacon imakhudzanso thupi, chifukwa arachidonic acid ndi gawo la enzyme ya myocardial, ndipo monga gawo la zidulo monga: linolenic, oleic ndi palmitic.

Ma acids amathandizira kuyeretsa myocardium ndi magazi ake kuchokera ku mamolekyulu oyipa a cholesterol.

Mavitamini a gulu B, komanso Vitamini D ndi E, mafuta ali ndi carotene ndi vitamini A.

Kutenga nawo gawo m'thupi la mavitamini otere ndikosavuta kuti amatenga nawo gawo pakupititsa chitetezo cha mthupi, komanso amalimbikitsa choroid. Bacon imalepheretsa kukula kwa khansa mwa anthu.

Katundu wofunikira wamafuta ndi nthawi yayitali yosungirako.

Zogulitsa zonse zokhala ndi nyama zimatha kuwonongeka msanga, chinthu chimodzi chokha chomwe chimatha kusungidwa kwanthawi yayitali ndi mafuta. Izi zimakuthandizani kuti muzisunga kuti muzigwiritsa ntchito mtsogolo ndikuziisunga mwatsopano mufiriji, kapena mawonekedwe amchere mufiriji.

The bioavailability wamafuta ndi 4 kapena 5 kuposa kuposa bioavailability batala.

Ngati pa nthawi yomwe mayiyo ali ndi pakati mayiyo amakhala atapatuka pa zomwe zikuwonetsa kuchuluka kwa cholesterol m'magazi, ndiye kuti kugwiritsa ntchito nyama yankhumba kuyenera kuchepetsedwa, kapena kusiya kugwiritsa ntchito panthawiyi.

Kugwiritsa ntchito nsomba kuyenera kuchepetsedwa ngati, pakakhala pakati, mkazi apatuka panjira yozindikiritsa za cholesterol m'magazi

Mafuta okhala ndi cholesterol yayikulu

Mafuta ndichakudya chokhutiritsa komanso chamafuta ambiri, okhala ndi micoprotein yotsika kwambiri, yomwe imakhumudwitsa mapangidwe a atherosranceotic amana, zomwe zimatsogolera pakupanga kwa atherosulinosis matenda.

Ndikofunikanso kuti usaiwale kuti tsiku lililonse kumwa kolesterol ndi katswiri wambiri mpaka 300 milligram. 80.0% ya lipids yonse imapangidwa mkati mwa thupi ndi maselo a chiwindi, ndipo 20.0% ya lipoprotein imalowa m'thupi ndi chakudya.

Chifukwa chake, muyenera kuwerengera moyenera kuchuluka kwa cholesterol ndi zakudya zomwe mungadye tsiku lililonse.

Mndandanda wa mamolekyulu a cholesterol muzinthu zopangidwa ndi nyama

Gome likuwonetsa kuti mumafuta, kuchuluka kwa lipids kulibe malo oyamba, koma pali zinthu zomwe zimakhala ndi 2 ndi kangapo lipoprotein, chifukwa chake musawope kudya icho ndi cholesterol yayikulu m'magazi.

Osawopa kudya mafuta okhala ndi cholesterol yayikulu m'magazi

Zotsatira zabwino

Salo akhala akugwiritsidwa ntchito kuyambira kalekale pochiritsa anthu. Malinga ndi maphikidwe a mankhwala achikhalidwe, nyama yankhumba imagwiritsidwa ntchito osati kungogwiritsa ntchito pakamwa, komanso mankhwalawa a pathologies a thupi pogwiritsa ntchito kunja.

Makhalidwe othandiza kuwonekera mthupi, onetsetsani chithandizo cha izi:

• Matenda a kuphatikiza. Malinga ndi mankhwala a asing'anga achikhalidwe, mafupa omwe akudwala amayenera kudzoza ndi mafuta osungunuka, wokutidwa ndi pepala lokhala ndi chikopa ndikukulungidwa ndi ubweya waubweya. Njirayi iyenera kuchitidwa musanagone ndipo osachotsa compress usiku wonse,
• Zovulala pamodzi. Kuti muchepetse zowawa, mafuta a nkhumba osungunuka ayenera kusakanikirana ndi miyala kapena mchere wanyanja. Kuchita njirayi, monga momwe munapangira kale,
• Pokana kulira kwa eczema, mafuta a nkhumba kapena mafuta a nkhumba amagwiritsidwanso ntchito.. Sungunulani supuni ziwiri za nyama yankhumba (mafuta azikhala opanda mafuta), konzekerani mafuta (kapena tengani mafuta a nkhumba) ndikusakaniza ndi mamililita 1000 a madzi a chomera cha celandine, komanso tengani mazira awiri a nkhuku ndi 100.0 magalamu a chomera cha nightshade. Lolani zosakaniza kuyimilira kwa masiku osachepera atatu ndikugwiritsira ntchito popukutira madwala,
• Mutha kugwiritsa ntchito mafuta amchere pamutu wopangira mano, mutasiyanitsa khungu ndi chidutswacho ndikuchotsa mchere. Ikani chidutswa ichi pakati pa dzino ndi tsaya kwa mphindi 20 mpaka 30. Zowawa zimachoka kwa nthawi yayitali
• Chachikazi pachifuwa. Ndikofunikira kutenga mafuta achikulire achikaso ndikugwirizanitsa chidutswa chopyapyala ndi malo owawa pachifuwa. Sungani chidutswa cha zomatira ndikulunga chifuwa ndi nsalu ya ubweya,
• Mafuta angagwiritsidwe ntchito kuthana ndi kuledzera mwachangu. Phwando lisanachitike, ndikofunikira kudya nyama yankhumba ndipo mowa udzagwidwa ndi matumbo, chifukwa chuma cha mafuta sichimalola kuti makoma am'mimba amwe. Kuledzera kumatenga nthawi yayitali.

Mafuta amatsitsa cholesterol m'magazi, ngati amamwetsa tsiku lililonse osaposa 30.0 magalamu. M'mafuta, mumakhala ma enzymes omwe amatseka kapangidwe ka cholesterol ndi maselo a chiwindi.

Zotsatira zoyipa

Pali zovuta zambiri zamafuta m'thupi, ndipo zimatengera mtundu wa malonda:

• Mafuta opaka. Mchere ndimtetezedwe wabwino wazomera zambiri ndi nyama. Mu mafuta anyama mumakhala mchere wambiri, womwe odwala omwe ali ndi cholesterol yayikulu mthupi. Mchere umasunga madzimadzi mkati mwa thupi, umachulukitsa magazi m'magazi, umakwiyitsa komanso umachulukitsa nkhawa m'thupi. Ndikofunikira nthawi zonse kuwongolera mchere pazakudya, kuphatikiza mafuta, kuphatikiza kuwonjezera zamasamba zatsopano muzakudya zomwe muyenera kudya popanda mchere. Izi zikuthandizira kuchepetsa mphamvu ya mchere komanso mothandizidwa ndi fiber m'masamba, zimathandizira kutulutsa mamolekyulamu otsika kwambiri m'thupi,
• Kuchokera mafuta akale, zimangovulaza thupi. Ngati mafuta anyama asungidwa kwanthawi yayitali, ndipo ayamba kale kutuluka chikasu, ndiye kuti ziyenera kutayidwa. Carcinogens amadziunjikira m'mafuta akale, zomwe zimapangitsa kuti magazi azikhala ndi magazi, komanso amathandizira kukulitsa zotupa za khansa kumalungo. Choyipitsacho chimagwira bwino kwambiri thupi, ndipo chitha kukhala chosokoneza cha lipid metabolism,
• Wosuta nyama yankhumba. Mafuta amchere amadzetsa phindu kwambiri kwa munthu kuposa kuvulaza, koma kusuta ndi njira ina pozungulira. Sikulimbikitsidwa kudya anthu omwe ali ndi cholesterol yayikulu magazi, komanso munthu wathanzi, muyenera kuchepetsa kugwiritsa ntchito mafuta osuta pang'ono. Pakusuta, mafuta amataya mavitamini ake ambiri, ndipo zinthu zimapangidwanso momwe zimawonjezera cholesterol m'thupi ndikuthandizira pakupanga zotupa za khansa. Sizoletsedwa kudya mafuta anyama tsiku lililonse kwa anthu azaka zosiyanasiyana komanso athanzi.

Wosuta nyama yankhumba

Ndani amalephera kudya mafuta?

Palibe kuchuluka kwa ma pathologies omwe kugwiritsidwa ntchito kwamafuta kumatsutsana:

• Madera osiyanasiyana am'mimba,
• Matenda a mucosa m'matumbo,
• Kunenepa kwambiri kwa digiri yachiwiri ndi yachitatu,
• Matenda a maselo a chiwindi pakachulukidwe ka matenda ndi matenda ake
• Matenda owopsa a impso, zomwe zimatsogolera kupanga mkodzo wopanda mchere, ndi mchere m'mafuta, zimatha kukulitsa njira yothandizira matenda,
• Mkulu mawonekedwe a lipid kagayidwe m'thupi.

Ndi ma pathologies oterowo, ndikofunikira kupewa osati kudya mafuta okha, komanso zinthu zanyama, mchere ndi zonunkhira, chifukwa zimakwiyitsa mucous membrane wa ziwalo zomwe zakhudzidwa.

Kodi mungasankhe bwanji yoyenera?

Kuti nyama yankhumba ibweretse phindu lalikulu mthupi osayambitsa matenda ambiri mutatha kumwa, ndikofunikira kusunga malamulo posankha mafuta:

• Muyenera kugula malonda kuchokera kwa ogulitsa odalirika, kapena m'malo osankhidwa. Pemphani wogulitsa satifiketi yoyenerana ndi malonda ndi zoyenera,
• Muyenera kufunsa wogulitsa mpeni. Mpeni wakudulira mafuta uyenera kudzipatula, osati womwe umadula nyama. Ndi mpeni pamiyendo, mutha kubweretsa helminth, komanso kuchuluka kwa mabakiteriya,
• Kokani mbali yosemphana ndi mpeniwo pamafuta ochokera pakhungu lomwe. Iyenera kudulidwamo pazinthu zazing'ono. Ichi ndi chitsimikizo kuti nkhumba sizidapatsidwa chakudya komanso mankhwala othandizira kuti muchepetse thupi, ndipo zakudya za nkhumbazo zinali zachilendo ndipo mafuta anyama anali atayamba kukula nthawi yanenepa. Ichi ndi chizindikiro cha chinthu chabwino,
• Ndikofunikanso kuthira mafuta anyama. Zatsopano zimangununkhira ngati nyama yatsopano.Ingosankha nyama yankhumba yosuta, ndikofunikira pamaziko a malamulo ena, chifukwa mtundu wa nyama yankhumba chonunkhira ndi yovuta kudziwa, zimagwiranso ntchito pa bacon yokonzedweratu, yomwe imakonzedwa ndi kuwira ndi zonunkhira, kapena kupaka mchere mu saline ndi kuwonjezera kwa zonunkhira za masamba obiriwira. allpice, thyme, cloves,
• Mafuta apamwamba apamwamba okhala ndi mtundu woyera, kapena pang'ono pang'ono pinki. Ngati mafuta anyama ali ndi mtundu wachikasu, kapena chikasu, ndiye kuti izi zikuwonetsa kuti anyaniwo ndi okulirapo ndipo samasungidwa bwino. Ndizowopsa kugula chinthu choterocho, chifukwa chimangowonjezera kuchuluka kwa mafuta m'thupi, komanso kungayambitse poizoni wa thupi ndi mabakiteriya, omwe panthawiyi amasangalala ndi mafuta akale,
• Mukamasankha mafuta osuta, kudziwa njira yosuta fodya ndi njira yachilengedwe, kapena njira yogwiritsira ntchito utsi wamadzimadzi, ndikofunikira kupukuta khungu pakompyuta yosuta. Ngati njira yachilengedwe yosuta, ndiye kuti pali zoyera zimayendera khungu. Akagwiritsidwa ntchito pokonza utsi wamadzimadzi, amapaka mafuta onse chimodzimodzi khungu lake. Kugwiritsa ntchito mafuta awa ndi owopsa mthupi, chifukwa ali ndi mafuta amthupi ambiri ndi mankhwala.
• Kusasinthika kwa nyama yankhumba kuyenera kukhala kokuta, ndipo utoto ukhale wofanana. Mafuta amatha kukhala ndi mitsempha ya nyama, kapena popanda iwo.

Mafuta abwino okha ndi achilengedwe omwe angapangitse munthu kusangalala ndi zomwe amamwa, komanso zimakhudza thupi komanso osachulukitsa cholesterol m'magazi, koma m'malo mwake amaphatikizika ndi mamolekyulu a lipid.

Mafuta atsopano ndi achilengedwe okha omwe amatha kusangalatsa munthu kuchokera pakumwa kwake.

Njira zosungira

Mafuta ochepa amatha kusungidwa mufiriji, kapena thumba lomangika lopanda mpweya. Koma njira yabwino kwambiri yosungira mafuta atsopano ndi kuyimitsanso mufiriji.

mafuta owundana amatha kukhala ndi nthawi yayitali yosungirako (zaka zingapo) ngati sichinapunthidwe.

Kuzizira mobwerezabwereza kwa nyama yankhumba ndi nyama ndizoletsedwa, chifukwa nthawi yakusoka, mabakiteriya omwe ndi owopsa kuumoyo wamunthu amayamba kuchulukana muzinthu izi.

Njira yabwino yosungiramo mafuta anyama watsopano ndi kusankha zinthu zonunkhira komanso zonunkhira. Mafuta owiritsa amakhala ndi alumali pafupifupi chaka chimodzi.

Ndi yosungirako bwino, malo onse ofunikira ndi kuchuluka kwa arachidonic acid, komanso ma polyunsaturated acids onse, amasungidwa mmenemo.

Bacon singakhale yokazinga kwa nthawi yayitali mu poto, chifukwa ikasungunuka, ma carcinogen amapangidwa omwe amawonjezera cholesterol ndi mpaka 50.0% ya mavitamini onse amatayika.

Kuwonongeka komweko kwa mavitamini kumachitika mukamasuta fodya.

Pomaliza

Ndi kuchuluka kwa cholesterol m'magazi, ngakhale kuti mafuta anyama amathandiza thupi, ndikofunikira kuchepetsa kugwiritsa ntchito kwake. Kudya mafuta anyama ndi matenda a lipid osokoneza kungakhale 20 30 magalamu, 2 kawiri pa sabata.

Ndipo tikulimbikitsidwa kuti tizigwiritsa ntchito m'mawa kuti tikhutitse thupi ndi mphamvu komanso kukhuta. Mwa zinthu zonse zomwe zimachokera kuchinyama, mafuta owonda okha ndi omwe amakhudzidwa ndi zomwe zimachitika mthupi ndipo zimakhala zovulaza.

Kachigawo kakang'ono ndi mkate wopanda bulawuni, womwe mumadya kadzutsa, mumayambitsa maselo aubongo ndikuwonjezera unyamata wa chamoyo chonse.

Mafuta akudya madzulo amawaika m'thupi momwe amapangira ma lipid.

Kodi ndizotheka kudya mafuta okhala ndi cholesterol yayikulu?

Kafukufuku wakale adawonetsa kuopsa kogwiritsa ntchito chinthu chifukwa cha zopatsa mphamvu. Komabe, kuyesa kwatsopano kunawonetsa kuti kuchuluka kwa cholesterol yoyipa m'magazi imangokulira pambuyo pochulukitsa mafuta ochulukirapo kuposa 30-35 g patsiku kapena pamene chinthu chotsika kwambiri chikuphatikizidwa muzakudya. Mafuta a nyama amatha kuchepetsa magwiridwe antchito ndikuwongolera thanzi, chifukwa ngati ma organic samachokera kunja, amayamba kupanga kudzera mkati. Komabe, ndizowopsa kugwiritsa ntchito mankhwalawa ngati matendawo apezeka ndi vuto lalikulu la metabolic.

Momwe mungasankhire ndikugwiritsa ntchito?

Mu mafuta azinyama, mafuta a cholesterol sachepera pazogulitsa ndi mafuta. Mitengo yapamwamba kwambiri imakhala impso ndi chiwindi.

Ndi cholesterol yayikulu, mutha kudya mafuta anyama, kutsatira malangizo otsatirawa a madokotala:

Kugwiritsa ntchito kwazinthu zojambulidwa kumayambitsa kuphwanya kwa lipid metabolism.

• Simungagule chinthu chomwe chimakhala ndi chikasu chachikasu kapena chakumaso chowawa, popeza chili ndi ma carcinogen ndi zinthu zapoizoni.
• Khungu liyenera kukhala lofewa, lofewa komanso losakhwima. Ngati sakonda kutafuna, ndiye kuti malonda ndi okalamba kapena opanda pake.
• Mchere sukulimbikitsidwa, makamaka pakupuma pantchito zaka 60. Ma pickles nawonso safunika kugwiritsidwa ntchito ngati chakudya.
• Kwa miyezi yambiri, mafuta osungidwa amadzaza mankhwala osakanikirana, ndipo amatha kuwonjezera cholesterol.
• Chifukwa cha zopatsa kalori, mafuta a nyama ayenera kuyatsidwa. Mulingo wovomerezeka tsiku lililonse, womwe umatsitsa cholesterol - 45 g.
• Kuti musinthe bwino, ndikofunikira kudya mafuta anyama ambiri monga masamba ndi chimanga, mwachitsanzo, mapira, oatmeal, buckwheat kapena chimanga.
• Ndikofunika kugwiritsa ntchito mbale pamimba yopanda kanthu kuti mukhutitse thupi ndikuwonjezeranso kukula kwake.
• Mankhwala osuta amakhala ndi mafuta osokoneza bongo, omwe amakhala oopsa makamaka akaganiza za oncology.
• Mafuta owaza ndi mafuta ambiri sakanakhoza kuphatikizika, chifukwa zinthu zapoizoni zimapangidwa mu nyama yankhumba nthawi ya kutentha. Imayenera kudyedwa yaiwisi.
• Mlingo wa kholesterol umadzuka ngati mudya chakacho mukatha kudya.
• Mafuta owundana amamweketsa kwambiri, chifukwa chake musanayambe kugwiritsa ntchito amalimbikitsidwa kuti amutenthe kutentha.

Choyipa: kodi chiwopsezocho ndi chiyani?

Poyerekeza kuphatikiza mafuta m'zakudya chifukwa cha zinthu zotsatirazi, zomwe zikufotokozedwa pagome:

Kafukufuku wasonyeza kuti kumwa mafuta a nyama nthawi zonse kumathandiza thupi kukhala bwino, kumathandizanso kusangalala, Ma cholesterol omwe amapezeka m'mafuta samavala zotengera zamafuta.

Madokotala amalimbikitsa kudya mafuta anyama amchere panthawi yachisanu. Izi zimathandizira kulimbikitsa chitetezo chokwanira pamagulu a ma cell. Ngati mumadya kagawo kakang'ono ka mafuta anyama tsiku ndi tsiku, ntchito ya mtima ndi impso zimayenda bwino, ma cell membrane amalimbitsa. Thupi limayamba kugonjetsedwa ndi mabakiteriya, tizilombo toyambitsa matenda, ma virus.

Kodi cholesterol imachuluka ndi mafuta

Mafuta a nkhumba amaloledwa mosavuta ndi thupi. Kapangidwe kakang'ono kumalimbitsa ndi mphamvu, kumakwaniritsa njala, osayambitsa kudya. Komabe, monga mankhwala aliwonse azinyama, imakhala ndi cholesterol.

Kodi mafuta m'thupi angati? Pa 100 g ya mankhwala, 80-100 mg wa sterol imagwera, yomwe ndi theka monganso batala.

Mafuta - chakudya chopatsa mphamvu kwambiri, 100 g yokhala ndi mchere wopanda khungu wokhala ndi 816 kcal. Komabe, sizikhala ndi ma lipoproteins otsika kwambiri a LDL, omwe amachititsa kuti mafuta azigwira kwambiri komanso azitulutsa atherosulinosis.

Kuchuluka kwa arachidonic acid, m'malo mwake, kumatha kukhala ndi zotsatira zabwino pama sterol. Imatsuka magazi a tinthu tambiri, kutilepheretsa kukhazikika pamitsempha. Koma mafuta anyama sangalimbikitsidwe ngati njira yochepetsera cholesterol yoopsa.

Mafuta ndi cholesterol ndimalingaliro odalira. Kugwiritsa ntchito mafuta ochulukirapo kumawonjezera zonse zopatsa mphamvu zamafuta, kumakhumudwitsa kagayidwe. Pakapita kanthawi, kuchuluka kwa cholesterol kwathunthu kudzapambana zovomerezeka.

Nutritionists amalimbikitsa kudya zosaposa 30 g zamafuta patsiku. Kuchuluka kotere sikungachititse kuti mafuta a cholesterol awonjezeke. Anthu athanzi omwe ntchito yawo imalumikizidwa ndi kulimbitsa thupi mwamphamvu amatha kudya mpaka 70 g / tsiku.

Kodi ndizotheka kudya mafuta ndi mafuta ambiri? Ndizotheka, koma kuchuluka kwake kudzayenera kuchepera 30 g 3 nthawi / sabata. Mafuta a nkhumba sayenera kudyedwa ndi mafuta ena, monga batala. Izi zimabweretsa kuchuluka kwa zopatsa mphamvu, cholesterol amkati, kulephera kwa metabolic. Amadziwika kuti kuchepa kwa kuchuluka kwa mafuta omwe amaperekedwa ndi chakudya kumachepetsa kuchuluka kwa sterol.

Kodi ndizotheka kudya mphete kapena mafuta osuta ndi hypercholesterolemia? Ayi. Chowotcha kapena chosemedwa chimataya zinthu zake zambiri zopindulitsa, chili ndi poizoni wambiri, wama carcinogen. Zachidziwikire, kugwiritsa ntchito kamodzi kwa mikwingwirima sikungayambitse matenda oopsa, koma milomo ya magazi ikamakulirakulira.

Simungadye mafuta okhala ndi mitsempha yambiri (brisket, Bacon). Izi sizosazindikira, koma mafupa am'mimba komanso mapuloteni (nyama), omwe amadzaza chiwindi. Sioyenera kudya chakudya. Simungadye mopitilira 5 g kuti mumve kukoma kwa masamba azamasamba.

Mafuta othandizira kwambiri a cholesterol ndi 2-3 masentimita pansi pa khungu, amchere basi ndi kuwonjezera kwa adyo, zitsamba, tsabola. Kachigawo kakang'ono ka mafuta amchere ndi koyenera pang'ono. Imayamwa bwino, kuthetsa njala, mphamvu. Ndizothandiza kwambiri kuposa sangweji ya soseji, mkate, bun.

Momwe mungadyere mafuta

Kanthu kakang'ono ka mafuta amchere, kamadyedwe theka la ola isanakwane njira yayikulu, kwa nthawi yayitali kumapangitsa kuti muzimva kukomoka. Mafuta ndi gwero labwino kwambiri lamphamvu, lilibe zinthu zowonongeka, zomwe zimatanthawuza kuti sizimangoletsa chakudya cham'mimba. Itha kuonedwa ngati mankhwala azakudya.

Mafuta ndibwino kudya ndi chimanga chonse kapena buledi wa chinangwa. Mutha kuphatikiza ndi masamba, mwachitsanzo, kudya bite ndi kabichi kapena kukonzekera hodgepodge.

Zikhulupiriro zabodza zokhudzana ndi mafuta

Zaka zingapo zapitazo, chifukwa cha cholesterol m'mafuta, adawonedwa ngati owopsa ku thanzi. Masiku ano mazira, batala, nyama yofiira, nsomba ndi nkhumba zamchere zopaka mchere zakhala zothandiza komanso zofunikira ku hyperlipidemia.

Komabe, pali zikhulupiriro zambiri zabodza zokhudza zovuta zamalonda izi:

• Mafuta ndichomwe chimawoneka ngati mapaundi owonjezera. Kunenepa kwambiri sikuwoneka kuchokera ku mafuta anyama, koma kuchokera pakudya kwamafuta kwambiri. Ngati munthu akukhala moyo wongokhala, wodwala mapaundi owonjezera, ayenera kutsatira zakudya zamafuta ochepa, kudya mafuta pafupifupi 10 g / tsiku.
• Mafuta ndi mafuta okhazikika. Inde, koma kufunika kwake. Ndi mafuta osunthika omwe amasunga kuchuluka pazinthu zofunikira. Chofunika kwambiri ndi arachidonic acid. Sipangidwa ndi thupi, koma limafunikira pakupanga kwa cholesterol, mapangidwe a membrane wam'magazi, ndi ntchito ya mtima. Mafuta ophikira alibe arachidonic acid. Kuchuluka kwake kumakhala ndi nkhumba, ng'ombe, ndi mafuta a mutton. Koma ziyenera kudziwika kuti mafuta amakhala ndi cholesterol, kotero sangaphatikizidwe ndi zinthu zina zomwe zimakhala ndi sterol yayikulu.
• Mafuta othiridwa mchere ndi chakudya cholemera. Izi sizowona. Kwa thupi, mafuta amtengo wapatali kwambiri ndi omwe amasungunuka kutentha kwina kwa thupi. Amamugaya mwachangu, thupi lonse, osadzaza chiwindi, kugaya chakudya. Lard imangotulutsa mndandanda wamafuta awa.
• Zimayenda bwino ndi mowa. Zilidi. Mafuta a nkhumba amaletsa kuyamwa kwa mowa kudzera m'mimba. Zachidziwikire, mowa wa ethyl umalowabe m'magazi, koma pang'onopang'ono, popanda kuchititsa kuledzera mwachangu.
• Cholesterol choopsa. Katundu wamafuta sikuti nthawi zonse amakhala ndi mafuta ambiri. Bacon ndi chitsimikizo cha izi. Kodi mafuta m'thupi angati? Pafupifupi 100 mg pa 100 g ya mankhwala. Ngakhale 100 g ya mazira a nkhuku ali ndi 485 mg, zinziri 844 mg. Kanthu kakang'ono kokhala ndi mafuta acids, m'malo mwake, ndikothandiza popewa matenda a atherosulinosis.

Mafuta amayenera kupanga pafupifupi 30% ya zopatsa mphamvu za tsiku ndi tsiku, izi ndi 60-80 g Mwa izi, gawo limodzi mwa magawo atatu ndi mafuta aziphuphu, asidi: 10% polyunsaturated, 30% yodzala, 60% monounsaturated. Kuwerengera kumeneku kumapezeka mwa mafuta anyama, chiponde, mafuta a azitona.

Momwe mungasankhire mafuta

Ndikwabwino kugula mafuta okoma kwenikweni pamsika. Ili ndi zizindikiro izi:

• Mafuta okoma kwambiri ochokera kumbali kapena kuchokera kumbuyo ndi khungu loonda. Makulidwe amafuta kuchokera m'masaya kapena m'khosi la chinyama sicholimba, khungu limakhala lonenepa. Zabwino kwambiri kusuta, kuphika.
• Bacon watsopano amakhala ndi mtundu wa pinki woyera kapena wopepuka. Zigawo za nyama zimaloledwa. Makulidwe abwino kwambiri ndi masentimita 3-6
• Chovala chabwino chimakhala ndi khungu lopyapyala lopanda maburashi, mtundu wake ulibe kanthu.
• Ndibwino kuti musagule mafuta a nyama yankhumba. Ndizovuta, zimakhala ndi fungo losasangalatsa la urea. Mutha kuwona izi poyimba kachidutswa kakang'ono kopepuka. Pulogalamu yabwino imakhala ndi fungo labwino, chimera chochepa, mafuta anyama ochokera ku nkhumba zakutchire zimanunkhiza urea.

Masiku ano, phindu la mafuta limadziwika ngati mankhwala ovomerezeka. Ndi cholesterol yayikulu, kudya mafuta amchere ndi otetezeka. Lamulo lalikulu ndikuyendetsa. Pokhapokha panganoli silingawononge chithunzi ndi thanzi.

Zinthu zomwe zidakonzedwa ndi olemba polojekitiyi
malingana ndi ndondomeko yakusinthaku.

Ubwino wamafuta amthupi

Musaiwale za phindu la mafuta a nkhumba, chifukwa ilibe mavitamini okha (E, A ndi D), komanso arachidonic acid. Izi zimatha kuyendetsa zochitika za maselo, kusintha matendawa komanso kuyeretsa makoma amitsempha yama lipoprotein.

Kuyambira kale, mafuta anyama akhala akugwiritsidwa ntchito kwambiri ngati mankhwala achikhalidwe ngati mankhwala ochiritsa matenda osiyanasiyana. Mapinduwa adatsimikiziridwa onse pakugwiritsa ntchito mkati komanso pakugwiritsa ntchito kunja.

Cholemetsa cha nkhumba chosungunuka chimathandizira kupweteka kwapawiri, komanso zotupa zam'mimba ndi mafupa pambuyo povulala (fractures) zimachotsa kupukuta kwa malo owawa ndi mchere ndi mchere. Kuphatikiza apo, mafuta a nkhumba amathandiza kuthetsa kupweteka kwa dzino, kuchiritsa eczema ndi mastitis.

Kodi cholesterol yochuluka bwanji pamalonda awowa?

Mafuta ndi chakudya chamafuta kwambiri, ndipo palibe amene angatsutse izi. Pakadali pano, mafuta omwe amapangidwamo sakhala a lipids ochepa, omwe amachititsa kuti atherosclerosis apangidwe. Poyamba, ziyenera kukumbukiridwa kuti munthu aliyense payekhapayekha amamanga pafupifupi 300 mg ya cholesterol patsiku. Gawo lake limapangidwa mokha m'thupi, ndipo gawo limabwera ndi chakudya. Ndikosavuta kuwerengera pawokha kuchuluka kwa cholesterol yomwe imachokera ku chakudya popanda kugwiritsa ntchito matebulo apadera.

Monga tikuonera patebulopo, mafuta anyama (nkhumba ndi nkhumba) ndizopanda zinthu zoyipitsitsa. Chifukwa chake, pali cholesterol yambiri mu shrimp, koma imayikidwa ngati chakudya chamagulu komanso chakudya.

Kodi imakweza mafuta m'thupi?

Funso ili ndizovuta kuyankha mopanda chidwi. Mafuta ndi cholesterol yayikulu imatha kukhala malingaliro odalirika, ngati mungagwiritse ntchito mankhwalawa mopitirira muyeso, chifukwa amatha kuwonjezera zonse zopatsa mphamvu ndipo nthawi yomweyo zimabweretsa zovuta zambiri. Pakadali pano, izi zitha kunenedwa pazinthu zambiri. Kudya mafuta okha, pakapita nthawi, kuchuluka kwa cholesterol m'magazi kumadzapambana kuposa momwe zimakhalira, koma mowerengeka anthu ochepa omwe amadya chakudya chochepa kwambiri. Nthawi zambiri, mafuta anyama amadyedwa pamaphwando komwe kumakhala zakudya zamafuta ambiri apamwamba, ndipo mwanjira iyi, zakudya zonse zomwe munthu amadya zimakhala zolakwika kukweza mafuta m'thupi.

Ngati mumadya mafuta ambiri mumiyeso yaying'ono, pafupifupi 30 g pa tsiku, ndiye kuti sizingayambitse cholesterol. Omwe ntchito zawo zimagwirizanitsidwa ndi kulimbitsa thupi kwakukulu, mlingo uyu umatha kuwonjezeka mpaka 70 g ya mankhwala patsiku.Pomaliza, kawirikawiri kopanda dongosolo mwamagetsi olimbikitsidwa mwaumoyo wathanzi sikubweretsanso kuchuluka kwa mafuta m'thupi.

Osawopa kuti mafuta anyama amamwetsa musanadye kutentha. Chifukwa chake, ndi nyama ndi nsomba, machitidwe otere amayenera kubweretsa nkhawa, chifukwa mphutsi za majini a helminth zimatha kukhala mu ulusi, womwe pambuyo pake umadutsa ndikukhazikika m'matumbo aumunthu. Palibe ulusi wamafuta awa m'mafuta, chifukwa chake helminths samangokhala kumeneko, zomwe zikutanthauza kuti kuchokera pamenepa ndiotetezeka kwathunthu. Kuphatikiza apo, mafuta anyama nthawi zambiri amamwetsa mchere, ndi zonunkhira. Pamaso pa mchere, ma virus pang'ono satha kukhala ndi moyo ndikukula. Zida zina zamchere, zonunkhira, zimachitanso chimodzimodzi. Chifukwa chake, mafuta a bay masamba ofunikira amagwira ntchito ngati antiseptic ndikuthandizira kuwononga mabakiteriya amitundu yonse.

Kodi ndingathe kuzigwiritsa ntchito ndi cholesterol yapamwamba?

Kuwonjezeka kwa milingo ya otsika osalimba a lipoproteins ndi chizindikiro choti munthu ayenera kuyamba kuwongolera, kuphatikizapo chakudya chake, osanenanso za kufunika kosintha moyo wake. Kodi ndizotheka kudya mafuta okhala ndi cholesterol yambiri, kapena ndibwino kukana izi?

Choyamba, kuchuluka kwazomwe zimagulitsidwa ndi chakudya ziyenera kukhala zochepa. Izi ndi zapamwamba kwambiri. Ngakhale kuchepa kwapang'onopang'ono kwa mafuta a calorie, makamaka chifukwa cha mafuta omwe amwedwa, kumatha kubweretsa kuchepa kwa mafuta m'thupi.

Kachiwiri, mafuta anyama amathanso kusintha zina mwa nyama zina zomwe zimalowa m'thupi kudzera mu chakudya. Mwachitsanzo, ngati m'mbuyomu munthu adadya sangweji ya chakudya cham'mawa ndi batala, wolemera mu cholesterol, ndiye kuti mukamagwiritsa ntchito mafuta, muyenera kusiya batala kuti musakulitse zakudya zopatsa mphamvu. Pakalipano, kulephera kwathunthu kwazinthu zilizonse kungalimbikitsidwe kokha ndi katswiri, kutengera mawonekedwe a thupi, zotsatira za kuyezetsa magazi, makamaka - kuchuluka kwa cholesterol ndi maphunziro ena.

Pomaliza, kupatula cholesterol ndi zinthu zina, mafuta anyama ali ndi arachidonic acid wambiri, womwe umakhudzidwa ndi kusintha kambiri m'thupi. Acid iyi imathandizira mwachindunji kusinthana kwa cholesterol, ndipo kutenga nawo mbali ndikabwino. Mwanjira ina, zimathandizira kuyeretsa magazi a zotupa za ziwalo zolimba za lipid, zomwe pambuyo pake zimayikidwa pazitseko zamitsempha yamagazi ndikupangitsa chitukuko cha matenda monga atherosulinosis ndi matenda a mtima.

Mafuta amayenera kudyedwa musanadye, ndipo sizitengera cholesterol yamagazi. Ma Enzymes omwe amabisidwa ndi kudya mafuta amatha kuphwanya mafuta ndi cholesterol yomwe ilimo. Ngati mumadya mukatha chakudya chachikulu, ndiye kuti msuzi wa m'mimba umatha kuchepetsedwa ndi chakudya china, ndikulankhula za kugaya bwino kwazinthu izi kale ndizovuta. Kuphatikiza apo, chidutswa chamafuta chakudya chikatha kudya chimatha kuwonjezera mafuta m'thupi ndipo nthawi zambiri chimawonjezera kukhumudwa. Mkhalidwe wosiyana kotheratu ngati mumadya mafuta anyama a nkhumba musanadye. Thupi lidzalandira mphamvu ndi kumva kuti mukukomoka, komwe kumakhalabe naye kwanthawi yayitali. Mwambiri, kuchuluka kwa chakudya chotsatira kumachepetsedwa, zomwe zimapangitsa kuti thupi lizikhala lopepuka. Chifukwa chake, titha kunena kuti mafuta anyama mwanjira inayake amatha kuchepetsa magazi m'thupi.

Chifukwa chake, poyankha funso lokhudza kuthekera kudya mafuta ndi cholesterol yambiri, mutha kuyankha mogwirizana. Mafuta ndi cholesterol mmenemo sizingayambitse kuchuluka kwa osachulukitsa lipoprotein m'magazi, motero, malinga ndi chilolezo chatsiku ndi tsiku komanso kuwunika kosalekeza kuchuluka kwa mafuta ena omwe amabwera ndi chakudya.

Zothandiza katundu

Chodabwitsa ndichakuti, mafuta achilengedwewa omwe adachokera kuchinyama alibe ochepa. Mafuta onse opindulitsa amatha kuganiziridwa ndi kudya kwake kwa tsiku ndi tsiku:

1. Kulemera kwa vitamini. Asayansi amaona kuti mafuta anyama apadera. Ili ndi pafupifupi mavitamini onse: A, magulu B, F, D, E. Lilinso ndi mafuta acids acid, omwe amagwira ntchito ngati kupewa matenda a mtima. Ngakhale mafuta a cholesterol, mafuta amatha kuyesedwa ndi nsomba zamafuta, zomwe zakhala zikulemekezedwa kwa nthawi yayitali ndi anthu ambiri.
2. Mphamvu zolimba kwa nthawi yayitali. Popeza mafuta anyama pafupifupi mafuta oyera, amatulutsa mphamvu zambiri akawonongeka. Cholesterol ndi mafuta ochokera mmenemo amazilowetsa mwachangu komanso mosavuta, amasintha kukhala mphamvu. Kuti muzitha kutenthetsa thupi, ndiye nyama yankhumba yomwe imagwiritsidwa ntchito m'mitundu yambiri. Chidutswa chimodzi chodyedwa chimapangitsa munthu kuti azitha kutentha ndikusungabe kutentha mthupi kwanthawi yayitali, komanso kumamupatsanso mphamvu pakugwirabe ntchito ina. Palibe chinthu china chomwe chingadzitamandire pazinthu zotere, chifukwa chake mutha kuwonjezera mphamvu zanu pakudya mafuta.
3. Mkulu kuchuluka kwa mafuta acids. Popanda iwo, zopindulitsa zamafuta, monga mankhwala azakudya za tsiku ndi tsiku, zingakhale zotsutsana. Muli ma acid monga lanolin, palmitic, oleic. Zolemba zawo pano zitha kufananizidwa ndi masamba, makamaka - mafuta a azitona, omwe, chifukwa cha mafuta acids, amatha kutsitsa cholesterol, yomwe imatsimikizidwanso ndi kafukufuku waposachedwa. Ngati akatswiri azakudya akulembera mafuta a maolivi molimba mtima pazinthu zomwe mosakayikira zizipezeka muzakudya za anthu, ndiye kuti mafuta amayenera kuthandizidwa moyenera.
4. Zakudya. Ndikosavuta kukhulupirira, koma mafuta amatha kuonedwa ngati chakudya, chifukwa chake. Ili ndi pafupifupi zopanda tinthu tating'onoting'ono, zomwe zikutanthauza kuti imatha kudyedwa ndi matumbo opanda ntchito, komanso nthawi zomwe sizikulimbikitsidwa kuti ziletse chiwalochi ndikuchepetsa kuchuluka kwa fiber yoperekedwa ndi chakudya. Zinthu zosasamala zomwe tinthu tating'onoting'ono timayipeza zimayambitsa kusavunda m'matumbo, chifukwa chakuti chinthucho chimatsala pang'ono kusokonekera chisanafike mbali imeneyi.
5. Kuthekera kopanga kumverera kwathunthu. Ndi chifukwa cha mkhalidwe uwu kuti makolo athu ankakonda mafuta kwambiri. Gawo limodzi lailo, lomwe limadyedwa theka la ola lisanadye, silidzadya kwambiri, zomwe zikutanthauza kuti lidzapulumutsa, kuphatikizapo kuchuluka kwa mafuta m'thupi, pomwe munthu amadzaza kwathunthu kwa nthawi yayitali. Ngati, pakudya chakudya chamafuta ochepa (nthochi, maswiti), munthu amasiya kutaya mtima, koma akangobwezeretsa chilakolako chofuna kudya, ndiye kuti kugwiritsa ntchito mafuta anyama. Ichi ndichifukwa chake imatha kuperekedwanso kwa iwo omwe akufuna kuchepa thupi.
6. Zambiri za selenium. Izi zimayang'anira kubwezeretsa chitetezo cha mthupi. Ndikothekanso kukulitsa zomwe zili ndi selenium pang'onopang'ono pazinthu zina, ndipo munthu ayenera kusankha omwe mumakhala kupendekera kwake kwakukulu, ndipo mafuta anyama amakwaniritsa kwathunthu izi. Mwanjira ina, chinthu chapaderachi chimatha kupangitsa chitetezo chokwanira.
7. Mafuta ndichakudya chomwe chimakhala ndi nthawi yayitali. Zogulitsa zamtundu wa nyama zimakhala ndi moyo waufupi, ndipo mafuta ochepa okha ndi ena. Mchere umagwiritsidwa ntchito kusunga zinthu zake ndikuwusunga bwino. Ndikothekanso kusunga mafuta amchere kwa miyezi ingapo, ndipo zinthu zake sizingawonongeke konse. Ndiye chifukwa chake mafuta anyama ndi chinthu chofunikira kwambiri chomwe omwe amapita nawo paulendo wautali kapena paulendo.
8. Chakudya chofulumira. Zowonadi, kuti mudye mafuta anyama komanso kusangalala ndi kukoma kwake, simukuyenera kuyimirira pachitofu kwa nthawi yayitali. Inde, kuyeretsa kwazinthu kumafuna nthawi yambiri kuti mchere ndi zonunkhira zilowe mkati mwake, koma pambuyo pake kuyesayesa kumabweretsa phindu. Tsopano mutha kungotenga chidutswa kuchokera mufiriji, kuchiyika pamtanda, ndipo pang'ono pang'onopang'ono popanda kuyesetsa mwakonzeka.
9. Salo ndi gawo la mankhwala a matenda ambiri. M'mbuyomu, pafupifupi aliyense amadziwa za maphikidwe oterowo, lero, ndikupanga mankhwala othandizira komanso makampani opanga mankhwala, kugwiritsa ntchito mankhwalawa pochiza matenda kuli pafupifupi kuyiwalika, ngakhale kuti palibe amene ananyalanyaza phindu lake mosakayikira. Burns, mastitis, frostbite, gout - awa ndi mndandanda wocheperako wa matenda, kupweteka komwe kumatha kuchepetsedwa ngati kutayidwa ndi mafuta. Mavuto ambiri olowa nawo amachepetsa pogwiritsa ntchito mafuta osakanikirana ndi mchere pamalo owawa ndikuyika bandeji pamwamba. Pomaliza, aliyense amadziwa kuti kudya mankhwalawa kumachedwetsa kuledzera chifukwa cha kufalikira pamimba. Chifukwa chake, munthu amakhalabe wogalamuka nthawi yayitali kuposa osagwiritsa ntchito.

Katundu woipa

Palibe ambiri a iwo, komanso akuyenera kudziwa:

1. Zambiri zamchere. Monga tanena kale, mafuta anyama nthawi zambiri amawadyera mumchere wamchere. Mchere sikuti amangoteteza. Sodium mumchere imasungabe madzi m'thupi ndipo potero imathandizira kuti mapangidwe a edema, makamaka ngati pali zovuta za metabolic kale. Lamulo lalikulu apa ndikuti muyenera kuganizira kuchuluka kwa mchere womwe umalowa mthupi limodzi ndi kudya mafuta, ndikuchepetsa kuchuluka kumeneku ndi zakudya zina. Chifukwa chake, tchizi wamba chimatha kusinthidwa kukhala chamchere pang'ono, cha curd. Zakudya zophika kunyumba ziyeneranso kukhala zamchere pang'ono, kenako kumwa kwa mafuta anyama sikungayambitse mavuto.
2. Mafuta akale - amavulaza thupi. Ngati mankhwalawa agona mufiriji kwa miyezi yopitilira 6, ndiye kuti amataya zinthu zake. Kunja, imakhala ndi chosangalatsa chikasu. Fungo lake limakhala losalala, ndipo mutha kulawa kuuma kwazinthu izi. Kugaya kwa ubweya wamchere woterewu sikokwanira ngati kwa nyama yatsopano yatsopano. Komanso, kafukufuku wambiri akuwonetsa kuti pakapita nthawi, ma carcinogens amayamba kudziunjikira, zomwe zimatha kuyambitsa neoplasms. Mafuta oterowo ndi bwino kutaya kunja osawayika pachiwopsezo.
3. Bacon wosuta - kokha pa tchuthi. Ngati zochuluka zimadziwika pazabwino za ubweya wamchere, ndiye kuti simunganene zofanananso ndi chinthu chosuta. Mukamasuta, magawo a mavitamini okha samatayika, komanso mapangidwe a zinthu amayamba, omwe mtsogolomo angathandizire kukulitsa khansa. Izi zimachitika pokhapokha kuchuluka kwa zinthu zotere m'thupi kudzikundikira. Ichi ndichifukwa chake mafuta osuta sakhala oyenera kugwiritsidwa ntchito tsiku ndi tsiku.

Ndiye kodi ndi zabwino kapena zoipa?

Chifukwa chake, mafuta ndi mankhwala odabwitsa okhala ndi cholesterol yambiri. Iye ali ndi machitidwe ofunikira, ndipo ayenera kugwiritsidwa ntchito mwaluso. Zogulitsa zilizonse zimatha kukhala zoipa kuchokera pamalingaliro azakudya, koma ngakhale akatswiri azakudya samavomereza kuti mafuta sayenera kuperekedwa kuchakudya cha munthu. Zabwino zomwe bizinesi imabweretsa zidzaposa zolakwitsa zake zonse zochepa. Pomaliza, munthu sayenera kuyiwala za kukoma ndi zokondweretsa zomwe zimabweretsa. Njira zovomerezeka kwambiri sizimabweretsa zotsatira zabwino. Ndikosavuta kusangalala ndi moyo, kulandira mphamvu ndikubwezeretsa mphamvu zawo mothandizidwa ndi chinthu chodabwitsa ngati ichi - mchere wambiri. Ndipo ndi cholesterol yayikulu, muyenera kuthana ndi njira zosiyanasiyana komanso pokhapokha mutakumana ndi katswiri.

Kodi ndizotheka kudya mafuta ndi mafuta ambiri?

Choyamba muyenera kumvetsetsa momwe ma lipoproteins otsika-kachulukidwe (LDL) ndi momwe amalumikizirana ndi zovuta izi. LDL ndi mtundu wa cholesterol, kachigawo kakakulu kwambiri ka ma atherogenic, kamene kamapereka thupi mthupi ndi mphamvu yofunikira, koma ndikapitilira zomwe zili zovomerezeka m'magazi, zimakhazikika pamakoma amitsempha yamagazi, kutsitsa magazi. Momwemo, zimathandizira kukulitsa matenda a shuga, matenda a m'matenda, matenda oopsa komanso matenda opha ziwalo.

Inde, pankhaniyi, kugwiritsa ntchito mafuta azinyama kuyenera kukhala kochepa, koma simungathe kuzisiyiratu. Chifukwa cha arachidonic acid, chophatikizira chapaderachi chimakupatsani mwayi wothamangitsira kagayidwe ka mafuta, kuyeretsa magazi m'mitsempha yama lipid.

Zambiri zaposachedwa ndi asayansi zimatsimikizira kuti kumwa kwambiri mafuta kumachepetsa kuchuluka kwa cholesterol yoyipa m'magazi. Koma musaiwale kuti mutha kudya zosaposa 40 magalamu tsiku lililonse. Kupindulitsa kwakukulu kwa thupi kumatha kubweretsa mafuta anyama okha, chifukwa nthawi yothira kutentha (kuwaza kapena kusuta), ma carcinogens owopsa amapangidwamo.

Chofunikira ndikuchidya musanadye chakudya chachikulu kuti muthe kugwiritsa ntchito ma enzymes omwe ali ndi.

Izi zimatha kugwiritsidwa ntchito ngakhale ndi chakudya kuti muchepetse kunenepa. Kanthu kakang'ono ka mchere wamchere wodyedwa musanadye chakudya cham'mawa mofulumira kumalimbitsa thupi ndi mphamvu, amachepetsa njala, komanso amakhala ndi zotsatira zabwino pa milingo ya LDL. Ndiye chifukwa chake, madokotala samangoletsa, komanso amalimbikitsa mwamphamvu kuti pali mafuta oterewa okhala ndi cholesterol yayikulu, koma m'magawo ochepa kwambiri.

Kuphika koyenera komanso kudya

Monga tafotokozera pamwambapa, ndimchere wamafuta omwe ndi wothandiza kwambiri, ndipo nyama yothira kapena yosuta sadzetsa vuto lililonse. Ndikofunikira kuthira mchere chatsopano chokha, pamlingo wa 4 tbsp. supuni ya mchere pa 1 makilogalamu a zopangira. Kuphatikiza apo, mutha kuwonjezera tsabola pang'ono, adyo ndi nthangala za caraway, zomwe sizingangowonjezera kukoma, komanso kuwonjezera phindu la thupi.

Mutha kuthira mchere mafuta owuma mothandizidwa ndi brine yapadera (marinade). Ndipo, munjira ina, mafuta azitha kukhala zothandiza kuti achepetse milids yovulaza. Ndikwabwino kuchidya ndi kagawo kakang'ono ka mkate wa rye, koma osagwirizana ndi mkate kapena bun. Simuyenera kugwiritsa ntchito nyama yankhungu chifukwa ndi yocheperako, imakumbidwa ndi kugaya bwino kwambiri. Mafuta owiritsa amatha kuwiritsa pang'ono, zinthu zonse zofunika kuti thupi lisungidwe.

Mulingo watsiku ndi tsiku

Chitsanzo cha kuchuluka kwa mafuta tsiku lililonse ndi mafuta ambiri (pafupifupi 25 gm).

Zomwe zimachitika tsiku lililonse kwa munthu wathanzi zimatha kukhala 40 mpaka 80 magalamu. Ndi cholesterol yayikulu, chiwerengerochi chikuyenera kuchepetsedwa 20-25 magalamu patsiku.

Zitha kuvulaza komanso zotsutsana

Akatswiri ambiri amakhulupirira kuti kudya moyenera mafuta a nkhumba sikungavulaze, ndipo izi ndi zowona. Pazochepa zochepa (ndipo ngakhale mutagwiritsidwa ntchito kwambiri, nthawi imodzi), zilibe vuto lililonse. Cholepheretsa chokha ndi zaka, chifukwa mafuta sayenera kudyedwa ndi ana (osakwana zaka 3) ndi okalamba (woposa zaka 60).

Mafuta opaka ali ndi chimbudzi chabwino, sichimayambitsa kukhumudwa komanso kusasangalala m'mimba. Chosiyana ndi kukhalapo kwa munthu wam'mimba pachilonda chambiri. Ichi ndiye chinyengo chokhacho chogwiritsa ntchito. Ndikofunika kumvetsetsa kuti chilichonse, ngakhale chakudya chabwino kwambiri komanso chabwino, chitha kukhala chowopsa ngati mungachidye mopanda malire. Izi sizikugwira ntchito kokha kwa nyama yankhumba, komanso mazira, mkaka, mkaka ndi nyama, nsomba.

Timasankha mafuta apamwamba kwambiri

Chinsinsi cha thanzi labwino komanso thanzi labwino, ndizopatsa thanzi. Chifukwa chake, ndikofunikira kusankha chidziwitso choyenera kuti musade nkhawa ndi mtundu wake. Muyenera kugula kokha m'malo odalirika, kuchokera kwa ogulitsa odalirika. Poyenera, awa atha kukhala abwenzi oweta nkhumba kapena famu yayikulu. Wogulitsayo ayenera kukhala ndi satifiketi yoyang'anira malonda ndi chilolezo chogulitsa.

Ndikofunika kulabadira mawonekedwe ndi fungo lazinthu zopangira, kulawa musanayambe kugula. Mafuta apamwamba kwambiri sayenera kukhala achikasu kapena amtundu, amakhala ndi fungo losasangalatsa kapena fungo lokhazikika komanso kukoma kwa tsabola ndi zonunkhira zina. Chifukwa chake, ogulitsa osakhulupirika amayesa kubisa zophophonya zamafuta ochepa.

Chifukwa chake, kodi ndizotheka kudya mafuta a nkhumba ndi cholesterol yayikulu? Apa yankho lake ndi losatsutsika: inde. Koma pocheperako. ziyenera kudyedwa pamaso pa chakudya chachikulu. Mafuta amaloledwa ngakhale ndi atherosulinosis ya nthawi yayitali, chifukwa cha kupadera kwake kutsitsa LDL komanso kupewa mapangidwe a cholesterol m'makoma amitsempha yamagazi. Zomwe zimangoyambitsa ndi zilonda zam'mimba, kusalolera kwa munthu ndi ukalamba.