Kupatsa thanzi matenda ashuga ndi gawo lofunikira la chithandizo chamankhwala. Chifukwa chake, kusankha kwa zinthu ndi kuchuluka kwake menyu tsiku ndi tsiku kumawerengedwa mosamala.
Kwa mtundu wachiwiri wa matenda ashuga, kupanga njira yoyenera yazakudya kungachititse kuti pakhale mankhwala omwe amachepetsa shuga. Kuphwanya zakudya kumabweretsa Kukula kwa zovuta ngakhale ndi waukulu Mlingo wa mankhwala.
Vuto lalikulu la odwala omwe ali ndi matenda a shuga a 2 ndi kunenepa kwambiri, komwe limakulitsa njira ya matendawa ndikuwonjezera chiwonetsero cha insulin. Kuphatikiza apo, cholesterol yayikulu magazi, monga chimodzi mwazizindikiro za matenda ashuga, imafunikira choletsa kwambiri mafuta a nyama ndikuisintha ndi mafuta a masamba.
Mafuta mu zakudya za odwala matenda ashuga
Kwa thupi laumunthu, kusowa kwamafuta muzakudya kungakhudze mkhalidwe waumoyo, chifukwa ndi amodzi mwa magwero amphamvu, ndi gawo limodzi lamatumbo am'mimba, ndipo amatenga nawo mbali pazochita zachilengedwe za kapangidwe ka michere. Mafuta achilengedwe a polyunsaturated ndi mavitamini osungunuka a mafuta A, D ndi E amaperekedwa ndi mafuta.
Chifukwa chake, kupatula kwathunthu kwamafuta pazakudya sikulimbikitsidwa ngakhale mukunenepa kwambiri. Kuperewera kwamafuta m'zakudya kumabweretsa chisokonezo chamkati wamanjenje, kumachepetsa chitetezo chamthupi, chiyembekezo chamoyo chikuchepa. Kuperewera kwa mafuta kumapangitsa munthu kuti azikhala ndi chidwi chofuna kudya, chifukwa palibe kumverera kwodzaza.
Ndi malire okhwima a mafuta mwa akazi, msambo umasokonezeka, zomwe zimayambitsa mavuto okhala ndi mwana. Khungu lowuma ndi kuchepa kwa tsitsi, kuphatikizika kwa kuphatikizana kumasokonezeka nthawi zambiri, ndipo mawonekedwe sachepa.
Komanso, odwala matenda a shuga, chifukwa cha kuwonongeka kwa insulin kapenanso kukana kwa minofu yake, owonjezera mafuta m'thupi amapezeka m'magazi. Izi zimayambitsa kukula koyambirira kwa atherosulinosis komanso kusokonezeka kwakukulu kwa njira za metabolic, ma cellcirculation, mawonekedwe a mafuta m'chiwindi ndi makoma amitsempha yamagazi.
Pankhaniyi, zakudya zamafuta amnyama zanyama ndizochepa mu zakudya za anthu odwala matenda ashuga, chifukwa zimakhala ndi mafuta achilengedwe komanso cholesterol yambiri. Izi zikuphatikiza:
- Zakudya zamafuta: mwanawankhosa, nkhumba, offal, nkhumba, mutton ndi mafuta a ng'ombe.
- Goose, bakha.
- Masoseji amafuta, masoseji ndi masoseji.
- Nsomba zamafuta, nsomba zamzitini ndi batala.
- Batala, mafuta kanyumba tchizi, zonona ndi wowawasa zonona.
M'malo mwake, nyama yopanda mafuta, mkaka ndi nsomba, komanso mafuta a masamba a odwala matenda ashuga, amalimbikitsidwa. Kuphatikizidwa kwamafuta a masamba kumakhala ndi mafuta osaphatikizika, mavitamini ndi phosphatides, omwe amaletsa kuyika kwa mafuta m'matumbo a chiwindi ndi chiwindi, komanso amathandizira kuchotsa mafuta m'thupi ambiri m'thupi.
Mafuta a polyunsaturated acids amawongolera njira za metabolic, pamodzi ndi phosphoslipids ndi lipoprotein omwe amaphatikizidwa ndi kapangidwe ka cell membrane, zimakhudzanso kuchuluka kwawo. Izi zimatheka chifukwa chogwiritsa ntchito nthawi yomweyo zakudya zomwe zimakhala ndi mitundu yambiri yazakudya komanso zopatsa mphamvu zovuta.
Nthawi zambiri mafuta omwe amagwiritsidwa ntchito patsiku kwa odwala omwe ali ndi shuga osanenepa kwambiri ndi 65-75 g, pomwe 30% ndi mafuta azamasamba. Ndi atherosulinosis kapena onenepa kwambiri, mafuta omwe amapezeka m'zakudya amangokhala 50 g, ndipo kuchuluka kwa mafuta a masamba kumakwera mpaka 35-40%. Cholesterol chonse sichikhala chachikulu kuposa 250 g.
Mukamawerengera zakudya zama calorie komanso kuchuluka kwa mafuta, muyenera kuganizira kuti mafuta obisika amapezeka mu mayonesi, margarine, zakudya zopezeka mosavuta, masoseji, masamba. Nyama yotsimikizika ilinso ndi mafuta ochulukirapo kuposa nyama.
Chifukwa chake, popanga mankhwala othandizira odwala matenda a shuga, mankhwala oterowo ayenera kuthetsedweratu.
Kapangidwe kake ndi mafuta a mpendadzuwa
Kugwiritsa ntchito mafuta a mpendadzuwa mu mtundu wa shuga wachiwiri modabwitsa kumakhala kopindulitsa, chifukwa kapangidwe kake. Muli mafuta acids ambiri - linoleic, arachinic, linolenic, myristic, omega-3 ndi 6.
Zomwe zili ndi mavitamini ndi phosphatides zimatengera njira yochotsera ndikupitilira kukonza kwina. Vitamini E, wokhala ndi katundu wotchedwa antioxidant, ndi 46-58 mg% m'mafuta osafotokozedwa ndipo osapitirira 5 mg% mumafuta a azitona.
Kupeza mafuta a mpendadzuwa, kuyatsidwa kwa mankhwala mu mafuta amkati, omwe amapezeka atakanikiza mafuta, amagwiritsidwa ntchito nthawi zambiri. Mwa njira iyi, ma sol sol amagwiritsidwa ntchito omwe ali ndi hexane ndi petulo. Pambuyo pake, mafuta amatha kuyengedwa, omwe amachotsa pazabwino zake zambiri.
Mafuta abwino kwambiri amapezeka ndi kukanikiza. Kupsinjika kwatentha kumatanthauza kukakamiza kwa mbewu ndikusindikiza kwambiri kutentha, komwe kumakulitsa zipatso zachilengedwe, ndipo kuzizira, mutatha kukanikiza pa kutentha wamba, mafuta amasefedwa.
Kuyenga mafuta (kuyeretsa) kumachitika motere:
- Mafuta osakonzeka ndiwofunikira kwambiri, kungotulutsa kokha kwadutsa, sikungosungidwa kwa nthawi yayitali.
- Zosasankhidwa - zochotsa zosayera zamakina.
- Yotsukidwa - kukonzedwa ndi nthunzi, kutentha pang'ono, kuphulika ndi alkali.
Ngati mafuta oyeretsedwa adakonzanso deodorization, ndiye kuti imakhala yopanda tanthauzo malinga ndi zochita zachilengedwe ndipo ndi yoyenera kungoyambira. Chifukwa chake, mafuta othandizira kwambiri a shuga ndi osaphika ndipo muyenera kuwonjezerera ku saladi kapena chakudya chokonzekera, koma osathira.
Mitundu ngati mafuta a mpendadzuwa osagwiritsidwa ntchito kwenikweni samaperewera pa zosaphika, koma amasungidwa nthawi yayitali.
Ndiosavuta kugula kuchokera ku network yogawa; moyo wake wa alumali ndi wautali kwambiri kuposa waiwisi.
Phindu ndi zovulaza za mafuta a mpendadzuwa kwa odwala matenda ashuga
Mafuta osasankhidwa amakhala ndi mavitamini osungunuka a D, F, ndi E omwe ndi ofunikira ku thupi, komanso mafuta osakwaniritsidwa amafuta. Izi zimathandizira magwiridwe anthawi zonse a maselo amitsempha komanso amateteza mkati mwa mitsempha yamagazi kutuluka kwa cholesterol.
Chifukwa chake, kuphatikiza mafuta a mpendadzuwa kumalimbikitsidwa kupewa matenda ashuga a polyneuropathy ndi kupitilira kwa zovuta zam'magazi a mtundu 2 shuga. Mafuta ophikira samatha kudzikundikira m'thupi, mothandizidwa ndi kuchotsa mafuta amthupi m'thupi, chifukwa amathandizira kaphatikizidwe ndi kumasulidwa kwa bile acid.
Chifukwa chokhala ndi vitamini E yambiri, imateteza kapamba ndi chiwindi kuti zisawonongedwe ndi ma radicals aulere. Mphamvu ya antioxidant ya tocopherol imalepheretsa chitukuko cha matenda a shuga komanso matenda ashuga retinopathy.
Komanso, kudya mafuta, makamaka yaiwisi, kumalimbikitsidwa kuti munthu athe kudzimbidwa. Kuti muchite izi, pamimba yopanda kanthu muyenera kutenga supuni ya mafuta a mpendadzuwa ndikumwa kapu yamadzi ozizira. Mafuta a shuga amawonjezeredwa ku saladi kuchokera ku masamba atsopano, amatha kuthiridwa ndi masamba owiritsa kapena kuwonjezeredwa ku mbale yoyamba yomalizidwa.
Zoyipa zamafuta a mpendadzuwa:
- Zambiri zopatsa mphamvu zopatsa mphamvu: monga mafuta onse mumadontho akuluakulu amathandizira kuti munthu azichita bwino. Mlingo waukulu kwambiri pakalibe kunenepa kwambiri ndi supuni zitatu, ndi kulemera kambiri, imodzi kapena ziwiri.
- Kapangidwe kazakudya zopaka poyambira zakudya. Kwambiri kukazinga kutentha, mafuta owononga kwambiri pazakudya. Njira yowopsa kwambiri yophika kwambiri.
- Ndi cholelithiasis, kuchuluka kwambiri kungapangitse kuti blockage ya bile duct.
Pogula mafuta, muyenera kulabadira njira yomwe amapangira, moyo wa alumali ndi ma CD. Mwakuwala, mafuta a mpendadzuwa amadzala ndi mafutawo, motero amalimbikitsidwa kuti azisunga m'malo amdima komanso ozizira. M'chilimwe, tikulimbikitsidwa kuyika mafuta mufiriji, kuti lisungidwe bwino, mutha kuponya zidutswa ziwiri za nyemba zowuma mu botolo.
Pogwiritsa ntchito mankhwala, mafuta a premium omwe ali ndi kukoma kosangalatsa komanso fungo labwino ndizabwino. Ngati ili ndi matope, zikutanthauza kuti imakhala ndi kuchuluka kwa ma phospholipids ofunikira pakugwira ntchito bwino kwa chiwindi, chifukwa chake, ndizofunikira kwambiri kwa odwala matenda ashuga.
Kodi mafuta opindulitsa kwambiri a shuga ndi ati? Katswiri kuchokera pavidiyoyi munkhaniyi ayankha funso ili.
