Zvirokwazvo iwe wakanzwa kushambadza nauseam kuti iyo mafuta emuchindwe zvakashata kune hutano hwako. Kuti kunwa kwayo kunogona kukonzera matambudziko akasiyana kune hutano hwemunhu uye kuti chikafu chinokuvadza. Uku kwave kurambwa kwahwo munharaunda kuti zvigadzirwa zvakawanda zvaimbozvishandisa izvozvi zvinoisa pakanyorwa kuti "Hapana mafuta emichindwe". Izvo zvinokuvadza sezvavanotaura here kana kuti ingori imwe nzira yekushambadzira indasitiri yezvikafu kuti uwane mari pane izvi?
Muchikamu chino tichaenda kukupa ongororo izere nezvehunhu hwemafuta emuchindwe uye kuti unganyatsoita sei hutano hwako. Iwe unoda kuziva zvakawanda nezvazvo?
Mafuta emichindwe, oiri yemafuta
Kunyangwe iri oiri yemiriwo, zvivakwa zvainazvo nemhedzisiro yazvo yakaipa mune gakava risingaperi. Izvi zvinoreva kuti indasitiri yezvikafu iri kuita zvese zvinobvira kuti ibvise kubva kune zvigadzirwa. Haasi ese mafuta emiriwo nemafuta akafanana, asi hutano hwavo hwakasiyana. Kune mamwe maoiri anotibatsira kuchengetedza mamiriro akanaka emuviri, senge mafuta omuorivhi.
Zvisinei, kune mamwe maoiri asina kunaka kana akamedzwa kakawanda uye muhuwandu hwakawanda. Sezvo zvakagara zvichitaurwa, ndiwo muyero unoita huturu. Mumari shoma, mafuta emuchindwe haazove nemhedzisiro inokuvadza pahutano hwako. Izvo zvakakosha kuti uzive kusiyanisa mhedzisiro yehutano yemafuta emiriwo akasiyana usati waadya.
Semuenzaniso, imwe yemhandara yemafuta emuorivhi ine mhando yemafuta ane hutano anobatsira kudzora kufa kwemoyo chirwere. Nekudaro, zvinoenderanawo nemari dzavari kutora. Mafuta omuorivhi chigadzirwa chakakosha chaizvo iyo inokwanisa kuwedzera nezve mazana matatu kcal kune saladhi zvakakwana. Kana isu tikasadzora zvakasara zvekudya zvakanyanya, zvinogona kudaro, nekuda kwekudyiwa kwemafuta emuorivhi aya, tiri kuenda pamusoro pezuva nezuva koriori yekudya uye tinopedzisira tave kurema.
Sezvatinoziva, kufutisa kunounza pamwe nemamwe matambudziko emwoyo uye ekufema mukuwedzera mukuwedzera mwero wekufa nguva isati yakwana.
Mafuta emichindwe uye palmitic acid
Tichaona kuti mafuta emuchindwe anokanganisa sei muviri uye kuwanda kana kuwanda kunogona kukuvadza. Zvigadzirwa zvakawanikwa kubva kune mamwe mafuta hazvina kufanana. Semuyenzaniso, isu tinofanirwa kusiyanisa zvigadzirwa nemafuta emuchindwe, mafuta emichindwe uye palmitic acid.
Mafuta emichindwe ari muhupo hwezvakanyanya-zvakagadzirwa chikafu. Anoda kusvika makumi manomwe muzana mafuta akazara anowanikwa kubva kune izvi-zvigadzirwa. Ndicho chikonzero chikuru nei kushandiswa kwayo kusingakurudzirwe zvakadaro. Mafuta akaguta ane mabasa akanaka kwazvo emuviri asi mune mashoma mashoma maitiro. WHO inokurudzira kuti huwandu hwemagiramu makumi maviri nemaviri emafuta akazara anodyiwa zuva nezuva pakati pemafuta emunhu.
Rudzi urwu rwemafuta harukurudzirwe zvakanyanya nekuti rwunowedzera matambudziko ehutano hwemwoyo. Mukuwedzera, inowedzera cholesterol mazinga uye ine thrombogenic mhedzisiro. Ndokunge, inoumba kugwamba kweropa.
Kune rimwe divi, isu tine mafuta emuchindwe. Ichi chigadzirwa chinonatswa ne45% palmitic acid. Hunhu hukuru ndewekuti, kana hwakanatswa, hunomira kuva mafuta ane zvivakwa zvinobatsira. Iyo inorasikirwa neiyo antioxidant zvivakwa zvavanazvo. Palmitic acid izere nemafuta acid iyo inogadzirwa nemuviri wedu. Uye zvakare, inowanikwa mune zvekudya zvakawanda zvine hutano senge bhotoro, mukaka wemukaka kana kunyange mafuta emuorivhi. Iko kunwa kweichi palmitic acid hakukuvadzi kunze kwekunge isu tadya huwandu hwakakura kupfuura magiramu masere pazuva. Kana tikapfuura huwandu uhu, tinenge tichiwedzera huwandu hwecholesterol yedu.
Kunwa kunofanirwa kudzivirirwa here?
Kana mafuta omuorivhi akanaka kune hutano uye mafuta emuchindwe asiri, nei achishandiswa zvakanyanya muindasitiri yezvikafu? Izvi zvinodaro nekuti inoshandiswa kupa kuenderana uye kutsetseka. Iyo inobvumidza kuwedzera hupenyu hunobatsira hwezvakawanda zvigadzirwa uye inobatsira kudzora kwavo kuoneka kuora. Kugadzirwa kwemhando iyi yemafuta kunoiswa zvakanyanya munzvimbo dzinopisa uye kurimwa kwayo kuri kukonzera matambudziko ezvakatipoteredza.
Nezve huwandu hwakagwinya hunokurudzirwa neSpanish Federation yeSainzi Nutrition Societies, 10% yehuwandu hwezuva nezuva macalorie anonzi anobva kumafuta akazara. Kana tiine tudyo tune mafuta emuchindwe nguva nenguva, hazvizokanganisa chero chinhu chatiri kutaura nezvacho zvachose. Hutano hwedu hauna kushupika sezvatinofunga uye nekuwedzera kana tichirarama hupenyu hwakanaka. Kana isu takagara uye chikafu chedu kazhinji chisina kunaka, zvakajairika kuti huwandu hwemafuta emuchindwe hwakanyanya hune hutambudzo hwakanyanya.
Chinhu chakakosha kutevedzera mararamiro ane hutano, kurovedza muviri uye kushandisa mamwe maorivhi emhandara emafuta kupfuura emuchindwe.
CONCLUSIONS
Pakati pemhedziso yatinogona kutora nezve ichi chigadzirwa, kuti tirambe kana kuita dhimoni chigadzirwa ichi, tiri kuzotora data:
- Huwandu hwemafuta akazadza acids ayo yaainayo haikurudzirwe kune hutano, sezvo zvichizoita kuti iwe udye mari yakawanda kupfuura yakakurudzirwa. Kana gumi muzana remakoriori akafanira kunge akazara mafuta zvakanyanya, nemafuta aya tinoapfuura nyore.
- Zvichipa izvo zvidzidzo zviripo pamamiriro epalmitic acid mune yakakwira huwandu, kushandiswa kwayo kazhinji hakurudzirwe.
- Kashoma kuti uzviwane muzvikafu zvisina kugadziriswa, saka gara uchisarudza chikafu chine hutano uye chaicho kuti upinze mukudya kwako.
- Chido nguva nenguva hazvingakonzere iwe kuti uve nematambudziko ehutano uye zvishoma kana iwe uchitungamira kudya kunovaka uye mararamiro.
- Kuvapo kwemakomputa akasiyana siyana anogona kuita carcinogenic zvinoreva kuti mashandisiro avo haana kukurudzirwa zvakanyanya.
Sezvo zvinogara zvichitaurwa, haufanire kutora chero chinhu kune chakanyanya uye zvinogara zvirinani kuti uzive zvauri kudya uye nemari yauri kudya. Ndinovimba kuti neruzivo urwu uchadzidza nezve mafuta emuchindwe.