Uninzi lwethu luyoyika kancinci xa sisiva igama elithi "amafutha" okanye "ioyile," akunjalo? Sihlala sisiva izinto ezinje, "Musa ukutya ukutya okunamafutha, kuya kukwenza utyebe," kunye nokuthi "Kuya kunyusa i-cholesterol." Kodwa ubusazi na ukuba ayizizo zonke iintlobo zamafutha ezimbi emizimbeni yethu? Enyanisweni, ezinye iintlobo zamafutha zibalulekile emizimbeni yethu ukuze sihlale siphilile. Ngoko ke namhlanje, masisuse iingcamango eziphosakeleyo ngala mafutha size sithethe nje ngenyani.
Ngamafutshane, yintoni amafutha?
Amafutha yenye yezona zondlo zine zibalulekileyo ezifunwa yimizimba yethu. Ezinye ziiproteni, iicarbohydrate, kunye namanzi. Ezi sizibiza ngokuba zi-macronutrients.
Eyona nto iphambili ngamafutha kukutya kwawo okuneekhalori eziphezulu. Oko kukuthi, xa kuthelekiswa nezinye izondlo, amafutha anomxholo weekhalori eziphezulu kakhulu kwigram nganye. Cinga ngako, igram yeproteni okanye i-carbohydrate ineekhalori ezi-4 kuphela. Kodwa igram yamafutha ineekhalori ezi-9. Oku kungaphezulu kokuphindwe kabini.
Yintoni eyenziwa ngamafutha emizimbeni yethu?
Amafutha adlala indima ebaluleke kakhulu emizimbeni yethu. Iindonga zeseli nganye emzimbeni wethu zenziwe ngama-fatty acids. Amafutha akwanceda ukugcina nokuthutha izinto ezithile emzimbeni wonke.
Umzekelo omhle ziivithamini ezinyibilikayo emafutheni. Mhlawumbi ukhe weva ngeevithamini A, D, E, kunye ne-K. Amafutha abalulekile emizimbeni yethu ukuze ikwazi ukufunxa ezi vithamini ngokufanelekileyo.
Ukongeza, amafutha asinceda sizive sihluthi emva kokutya, okanye "sihluthi." Yiyo loo nto ukutya isidlo esinamafutha kancinci kusenza sizive sihluthi ngokukhawuleza.
Into ebalulekileyo kukuba amafutha esiwatyayo ekutyeni awagcinwa ngqo njengamafutha omzimba. Amafutha omzimba agcinwa kuphela ukuba sitya iikhalori ezingaphezulu (nokuba ngamafutha, iiproteni, iicarbohydrate) kunokuba umzimba wethu ukufuna ngosuku.
Ziziphi iintlobo eziphambili zamafutha?
Sidla ngokubeka amafutha ngokweendidi "zamafutha alungileyo" kunye "namafutha amabi." Kodwa eneneni iyinkimbinkimbi ngakumbi kunoko. Ngokwesayensi, kukho iintlobo ezine eziphambili zamafutha ekutyeni esikutyayo.
| Uhlobo lwamafutha | Imithombo Eqhelekileyo |
|---|---|
| Amafutha angenawo umxube | Iiavokhado kunye neoyile yeavokhado, amantongomane afana neecashew kunye neeoyile zawo, iiolive kunye neoyile yeolive. |
| Amafutha e-Polyunsaturated | Iintlanzi ezinamafutha ezifana nesalmon, i-mackerel, iisardine, iisoya, imbewu yeflakisi, imbewu yelanga, iiwalnuts. |
| Amafutha Agcweleyo | Ioyile yekhokhonathi, ubisi lwekhokhonathi, ioyile yesundu, ibhotolo, itshizi, ubisi olupheleleyo, inyama ebomvu (inyama yenkomo, inyama yehagu), itshokolethi. |
| Amafutha eTrans | I-margarine eyenziwe ngokwenziwa, iimveliso zokubhaka, ukutya okuqhotsiweyo okufakwe nzulu (okungavumelekanga kwamanye amazwe). |
Makhe sijonge ezi ntlobo ngeenkcukacha ezithe vetshe.
1. Amafutha Angagcwaliyo - "Amafutha Alungileyo"
Ezi zezona sizibiza ngokuba "ziioyile ezilungileyo." Zilulwelo kubushushu begumbi. Zilungile kakhulu kwimpilo yentliziyo yethu. Kukho iintlobo ezimbini zazo:
- Amafutha angenamafutha: La mafutha anceda ekunciphiseni inqanaba le-cholesterol embi (i-LDL cholesterol) emzimbeni wethu.
- Amafutha e-Polyunsaturated: Kula mafutha , i-Omega-3 kunye ne-Omega-6 fatty acids ziintlobo ezimbini ezifunwa ngumzimba wethu kodwa ezingenakuveliswa zodwa. Ke ngoko, kufuneka sizifumane ekutyeni. I-Omega-3 ininzi kwioyile yeentlanzi kwaye ibaluleke kakhulu ekusebenzeni kwengqondo nakwimpilo yentliziyo.
2. Amafutha Agcweleyo - "Amafutha Alinganiselweyo"
La ngamafutha aqinileyo kubushushu begumbi (umz. ioyile yekhokhonathi, ibhotolo). Nangona siwabiza ngokuba "ngamafutha amabi," eneneni awanobungozi xa esetyenziswa kancinci .
Nangona kunjalo, ukutya amafutha amaninzi agcweleyo akuyonto ilungileyo. Kuba ukuba wenza njalo, inqanaba le-cholesterol embi (LDL) emzimbeni liya kunyuka, kwaye ngokuhamba kwexesha, umngcipheko wesifo sentliziyo kunye nokuvaleka kwemithambo yegazi unokwanda. Yiyo loo nto oogqirha becebisa ukuba utye ezi zinto ngokulinganisela nangokulinganiseleyo.
3. Amafutha eTrans - "Amafutha amabi kakhulu"
Olu lolona hlobo lwamafutha luyingozi kakhulu kwaye kufuneka siluphephe ngokupheleleyo. Amafutha e-trans avelisiweyo enziwa ngokongeza i-hydrogen kwioyile yemifuno engamanzi ukuze aqine (i-hydrogenation). Asetyenziselwa ukwandisa ixesha lokutya kunye nokutshintsha incasa.
Amafutha e-trans anyusa inqanaba le-cholesterol embi (LDL) ngelixa ehlisa inqanaba le-cholesterol elungileyo (HDL). Oku kwandisa kakhulu umngcipheko wesifo sentliziyo. Ngenxa yesi sizathu, amazwe amaninzi kwihlabathi liphela aye athintela ukongezwa kwamafutha e-trans okwenziwa ekutyeni.
Ngoko ke, ngaba ukutya "okunamafutha aphantsi" kulungile ngokwenene?
Lo ngumbuzo abantu abaninzi abawubuzayo. Xa usiya evenkileni, kukho iintlobo ezininzi zeyogathi, ubisi, kunye neebhisikithi ezibhalwe "Amafutha Aphantsi". Sicinga ukuba ezi ziphilile kakhulu. Kodwa akunjalo rhoqo.
Cinga ngale nto, xa unciphisa amafutha ekutyeni, kudla ngokulahlekelwa yincasa yako. Ngoko ke iinkampani zokutya zenza ntoni? Ukuze zibuyisele loo ncasa ilahlekileyo, zongeza iswekile, ityuwa, okanye ezinye iicarbohydrate. Ngoko ke usenokuba utya into ocinga ukuba inamafutha aphantsi, kodwa eneneni isenokuba neswekile eninzi. Ekuhambeni kwexesha, oku kunokunyusa umngcipheko wakho wezinye izifo, ezifana neSifo seswekile soHlobo lwesibini.
Kungoko ke, kubaluleke kakhulu ukufunda ilebheli yesondlo ngaphambi kokuba uthenge nantoni na. Nokuba inamafutha aphantsi, jonga ukuba ingakanani iswekile kunye neekhabhohayidreyithi ezinayo.
Ucinga ntoni ngokutya okunamafutha amaninzi?
Kukho iindlela zokutya ezithile, ezifana nokutya kwe-ketogenic, okunciphisa kakhulu iicarbohydrates kwaye kwandisa ukutya kwamafutha kunye neeproteni. Ezi zinokuba luncedo kwezinye iimeko zonyango (umz., isifo sokuwa esinganyangekiyo).
Nangona kunjalo, olu hlobo lokutya okukhethekileyo alufanelekanga kuye wonke umntu. Kwabanye abantu, ukulandela ukutya okunjalo okunamafutha amaninzi kunokubeka uxinzelelo olungakumbi kwisibindi okanye kwizintso. Ngoko ke, ungaze ulandele ukutya okukhethekileyo ngaphandle kokuthetha nogqirha wakho.
Ukuba unemibuzo malunga nokutya kunye nesondlo, kwaye uziva udidekile, yinto eqhelekileyo. Eyona nto ingcono onokuyenza kukubona ugqirha wosapho lwakho uze uthethe ngale nto. Angakunika icebo lokutya okunempilo elifanelekileyo kuwe.
Umyalezo Wokuya Ekhaya
- Ayizizo zonke amafutha “amabi.” Amafutha “alungileyo”, njengamafutha angagcwaliyo, abalulekile emizimbeni yethu ukuze sihlale sisempilweni.
- Zama ukubandakanya ukutya okutyebileyo kumafutha angagcwaliyo, njengeavokhado, ioyile yomnquma, amantongomane afana ne-cashews kunye nee-almond, kunye neentlanzi ezinamafutha ekutyeni kwakho.
- Nciphisa ukutya kwakho amafutha agcweleyo (ioyile yekhokhonathi, ibhotolo, inyama ebomvu). Akunyanzelekanga ukuba uwanqumle ngokupheleleyo, kodwa yitya ngokulinganisela.
- Kuphephe ukutya okunamafutha e-trans okwenziwa (izinto ezibhakiweyo, ezinye iintlobo ze-margarine) kangangoko kunokwenzeka. Ezi ziintlobo zamafutha "amabi".
- Musa ukukhohliswa yileyibhile ethi "Amafutha Aphantsi". Kwakhona, qaphela ubungakanani beswekile ekuyo phambi kokuba uyithenge.
- Qiniseka ukuba uqhagamshelana nogqirha wakho ngaphambi kokuba wenze naluphi na utshintsho olukhulu kwindlela otya ngayo, ingakumbi ngaphambi kokuba ulandele ukutya okunamafutha amaninzi njenge-keto.
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