Bwe tuwulira ekigambo ‘amafuta’ oba ‘amasavu’, abasinga tulowooza nti kibi eri omubiri, nedda? Tufuba okukendeeza ku mafuta ge tulya kubanga ayongera ku mugejjo ne kolesterol. Naye obadde okimanyi nti waliwo n’amafuta amalungi’ agatali ga bulijjo eri emibiri gyaffe ate nga galungi nnyo eri omutima? Ekimu ku ‘amasavu amalungi’ ng’ago ge masavu agayitibwa polyunsaturated fat ge twogerako leero. Mpozzi omusawo wo era kino akiyita `(Polyunsaturated Fatty Acids - PUFA)`.
Lwaki ddala emibiri gyaffe gyetaaga amasavu?
Okufaananako n’ebirungo ebizimba omubiri (carbohydrates) ne puloteyina, amasavu kitundu kikulu nnyo mu mmere yaffe ey’enjawulo. Ka tulabe lwaki.
- Ensibuko y’amaanyi enkulu: Amasavu galina amaanyi mangi. Lowooza, gram emu eya carbohydrates ne protein etuwa kilocalories 4 zokka ez’amaanyi. Naye gram emu ey’amasavu egaba amaanyi ga kilocalories 9.
- Ayamba okunyiga vitamiini: Amasavu geetaagisa nnyo emibiri gyaffe okunyiga obulungi vitamiini ezitabulwa mu masavu nga vitamiini A , D, E, ne K. Ne bw’omira obungi otya, vitamiini zino tezijja kukola bulungi nnyo singa tolina masavu gamala mu mubiri gwo.
- Awa asidi z’amasavu ezikulu : Waliwo asidi z’amasavu omubiri gwaffe gwe gutasobola kukola ku bwagwo, naye nga zeetaagisa nnyo okusobola okuwangaala. Bino tubifuna mu mmere gye tulya yokka.
Ebika by’amasavu bye biruwa? Ka tuzuule amasavu ‘amalungi’ ne ‘amabi’
Mu ngeri ennyangu, amasavu gasobola okwawulwamu ebika bibiri ebikulu. Zino ‘amasavu amalungi’ ne ‘amasavu amabi.’ Emmeeza eno ejja kukuwa endowooza ennungi ku kino.
| Ekika ky’amasavu | Obutonde n’enkosa ku bulamu |
|---|
| Amasavu ‘Malungi’ - Amasavu agatali majjuvu | Zino zibeera mazzi ku bbugumu erya bulijjo (e.g. amafuta g’enva endiirwa). Birungi nnyo eri omutima. Zikendeeza ku kolesterol omubi mu musaayi, ekikendeeza ku bulabe bw’endwadde ng’endwadde z’omutima n’okusannyalala. Waliwo ebika byazo bibiri: monounsaturated ne polyunsaturated. |
| Amasavu 'Mabi' - Amasavu Amangi | Zino zibeera nkalu ku bbugumu erya bulijjo (e.g. butto, amafuta ga muwogo). Zibeera nnyingi mu mmere y’ebisolo (ennyama, kkeeki). Okuzirya ennyo kiyinza okwongera ku kolesterol omubi (LDL) mu mubiri n’okwongera ku mikisa gy’okufuna endwadde z’omutima. |
| ‘Mabi nnyo’ amasavu - Amasavu aga Trans | Kino kye kika ky’amasavu ekisinga okuba eky’obulabe. Amasavu gano agatondeddwa mu ngeri ey’ekikugu (nga gayita mu hydrogenation) gatera okusangibwa mu bifumba, margarine, n’emmere erongooseddwa. Kyongera ku kolesterol omubi (LDL) n’okukendeeza ku kolesterol omulungi (HDL). Kino kyongera obulabe bw’okulwala omutima, okusannyalala ne ssukaali. |
Kale, otegedde? Tetwetaaga kulekera ddala kulya masavu. Ekikulu kwe kukendeeza amasavu amabi (saturated ne trans fats) ate mu kifo ky’ekyo tuteekemu amasavu amalungi (unsaturated fats) mu mmere yaffe.
Mmere ki erimu amasavu agayitibwa polyunsaturated fat (PUFA)?
Okay, kati katutunuulire nnyo omuzira w'emboozi yaffe, Polyunsaturated Fat. Bino byawulwamu ebika bibiri ebikulu. Zino ze zino:
Omega-3 ne
Omega-6 . Byonna byetaagisa nnyo eri emibiri gyaffe. Wano waliwo engeri gye tuyinza okuzigatta ku mmere yaffe eya buli lunaku.
| Emmere erimu ekirungo kya Omega-3 | Emmere erimu ekirungo kya Omega-6 |
|---|
- Ebyennyanja ebirimu amafuta (salmon, mackerel, sardines, shark, herring) .
- Ebyennyanja (shrimp, oysters) .
- Entangawuuzi
- Ensigo za Flax n’ensigo za Chia
- Tofu
- Amafuta ga canola, Amafuta g’ezzeyituuni
- Amagi
| - Amafuta ga sunflower, amafuta ga soya, amafuta ga kasooli
- Entangawuuzi, entangawuuzi za payini, entangawuuzi
- Ensigo z’omuwemba n’omuwemba (Tahini) .
- Soya ne tofu
- Amagi
- Ennyama n’enkoko
|
Emigaso gya Polyunsaturated Fat eri omubiri gwaffe
Amasavu gano amalungi gayamba emibiri gyaffe mu ngeri ezitali zimu.
- Ayamba okukendeeza ku kolesterol omubi ( LDL ) mu musaayi gwo.
- Kikendeeza ku bulabe bw'amasavu okuteekebwa n'okuzibikira mu misuwa .
- Obulabe bw’okulwala omutima n’okusannyalala bukendeera nnyo.
- Ayamba mu kukula n’okulabirira obutoffaali mu mubiri gwaffe.
- Kikulu nnyo mu nkula y'obwongo n'okukola .
- Afuga puleesa n’okutumbula obulamu bw’omutima.
- Vitamiini ezitabulwa mu masavu nga vitamiini E zongera obusobozi bw’omubiri okuzinyiga.
Ekirungi ki gye tuli?
Ekika ky’amasavu g’olya kikulu nnyo ng’omuwendo. Abasawo bagamba nti buli wiiki okulya gram nga 225 (8 ounces) ez’ebyennyanja eby’enjawulo. Era kirungi n’ossaamu ebijiiko nga 3 olunaku eby’amafuta g’enva endiirwa agalamu, gamba ng’amafuta g’ezzeyituuni n’amafuta ga canola. Ekisinga obukulu kwe kusoma ebiwandiiko ebiwandiikiddwa ku mmere n’emmere ey’akawoowo gy’ogula ku dduuka. Laba ebika by’amasavu ge galimu naddala amasavu agayitibwa saturated fat ne trans fat. Londa emmere erimu amasavu amatono ate nga erimu amasavu amangi.
Bw’oba olina ekibuuzo kyonna ku nsonga eno naddala ng’olina embeera endala ez’obujjanjabi (nga ssukaali oba puleesa), yogerako n’omusawo w’amaka go . Ajja kusobola okukuwa amagezi agasinga obulungi ku mbeera y’obulamu bwo.
Obubaka Obutwala Awaka
- Si ‘amasavu’ gonna nti mabi. Polyunsaturated ne monounsaturated ze ‘amasavu amalungi’ agalungi eri emibiri gyaffe n’emitima gyaffe.
- Emibiri gyaffe tegisobola kukola masavu gano amalungi ku bwagwo, n’olwekyo twetaaga okugafuna mu mmere ng’ebyennyanja ebirimu amafuta, entangawuuzi (entangawuuzi), n’amafuta agakoleddwa mu ntangawuuzi (amafuta g’ezzeyituuni).
- Kendeeza ‘amasavu amabi’ (amasavu amangi’ (saturated ne trans fats) agasangibwa mu bifumba, emmere erongooseddwa, n’amasavu g’ebisolo nga bwe kisoboka.
- Amasavu amalungi gakendeeza ku kolesterol omubi, gakendeeza ku bulabe bw’okulwala omutima, era gayamba obwongo okukola.
- Bulijjo weebuuze ku musawo wo okufuna amagezi agasinga obulungi ku mmere gy’olya.
Amasavu amalungi, amasavu amangi, omega 3, omega 6, kolesterol, obulamu bw’omutima, amasavu amangi
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