Masifunde ngakumbi ngamafutha. Ungakhathazeki, masithethe!

Xa sisiva igama elithi amafutha, ngamanye amaxesha siyoyika kancinci, akunjalo? Abanye abantu bacinga, 'Owu, amafutha akulunganga ukuwatya.' Kodwa ubusazi, amafutha ngokwenene sisondlo esibalulekileyo emizimbeni yethu. Ayizizo zonke amafutha ezimbi, kwaye ezinye iintlobo zamafutha zibalulekile ukuze imizimba yethu isebenze. Ngoko ke, namhlanje siza kususa iingcamango eziphosakeleyo malunga namafutha size sithethe ngeenkcukacha zokwenyani.

Yintoni eyenzayo amafutha emizimbeni yethu?

Ngamafutshane, amafutha yenye yezona zondlo zine ziphambili ezinika amandla emizimbeni yethu. Ezinye ziiproteni, iicarbohydrate, kunye namanzi. Ezi sizibiza ngokuba zi -macronutrients .

Enye yezinto ezikhethekileyo ngamafutha kukuba aneekhalori eziphezulu xa kuthelekiswa nezinye izondlo. Khawucinge nje, igram enye yamafutha ineekhalori ezi-9. Kodwa igram enye yeproteni okanye iicarbohydrate ineekhalori ezi-4 kuphela. Oko kungaphezulu kokuphindwe kabini! Ngoko ke amafutha ngumthombo weekhalori ezixineneyo.

Amafutha luhlobo lwe- triglyceride kwiqela leekhemikhali elithi `(Lipids)` . Umzimba wethu uyawadinga la `(Lipids)` okanye amafutha ukuze enze imisebenzi eliqela ekhethekileyo. Cinga nje, iindonga zeebhiliyoni zeeseli emzimbeni wethu zenziwe ngamafutha. Kwakhona, amafutha anceda ukugcina nokuthutha izinto ezithile emzimbeni. Umzekelo, amafutha abalulekile emzimbeni ukuze afunxe ngokufanelekileyo iivithamini ezinyibilikayo kumafutha ezifana neevithamini A, D, E, kunye ne-K. Amafutha anceda umzimba wethu ukuba usebenzise ezi vithamini ngokufanelekileyo.

Enye into kukuba amafutha asinceda sizive 'sanele, sihluthi' xa sisitya. Oku kubizwa ngokuba kukwanela . Oku kuthetha ukuba kubalulekile nokulawula ukutya kwethu ngokugqithisileyo. Ngoko ke xa kukho amafutha amancinci esidlweni, siziva sihluthi ngokukhawuleza, ngoko ke sitya kancinci kunokuba kufanele.

Kodwa nantsi into, amafutha esiwatyayo awagcinwa ngqo njengamafutha omzimba, oko kukuthi, njengezicubu zamafutha . Oko kwenzeka kuphela ukuba sitya iikhalori ezingaphezulu (nokuba zivela kwiproteni, iicarbohydrate, okanye amafutha) ngaphezu koko sikudingayo ngosuku. Oko kukuthi, ukuba sitya iikhalori ezingaphezulu kunezo sizitshisayo ukuze sifumane amandla, umzimba wethu uyazigcina njengamafutha kwaye uyakhula.

Ngoko ke zeziphi iintlobo zamafutha ezikhoyo?

Sidla ngokuhlela amafutha ngokwe-'saturated' kunye ne-'unsaturated'. Kodwa eneneni iyinkimbinkimbi ngakumbi kunoko. Ukuchaneka, kukho iintlobo ezine eziphambili zamafutha esizifumana ekutyeni:

• Amafutha angagalelwanga
• Amafutha e-Polyunsaturated
• Amafutha agcweleyo
• Amafutha e-Trans

Ngoku makhe sijonge nganye kwezi ntlobo ngokwahlukeneyo.

Zithini ii-monounsaturated fats?

Ezi zikwabizwa ngokuba yi-monounsaturated fatty acids (ii-MUFA) . Ngokuyintloko sizifumana kwezi:

• Ukusuka kwiiavokhado kunye neoyile yeavokhado
• Iindidi ngeendidi zeenkozo kunye namafutha azo (umz. iinkozo zepinati, iialmond, iicashews)
• Ukususela kwiolive kunye neolive oil

Oogqirha bacebisa ukuba i-20% okanye ngaphantsi yeekhalori zethu zemihla ngemihla kufuneka zivela kula mafutha angagcwaliyo. Ukuba umntu omdala oqhelekileyo ucetyiswa ukuba atye malunga neekhalori ezingama-2,000 ngosuku, ngoko ke malunga neekhalori ezingama-400 kufuneka zivela kolu hlobo lwenyama.

Masifunde nangamafutha angenamafutha amaninzi!

Ezi zikwabizwa ngokuba zii-polyunsaturated fatty acids (ii-PUFA) . Ezinye zezi zii -essential fatty acids . Oku kuthetha ukuba imizimba yethu ayinakuphila ngaphandle kwazo, kwaye imizimba yethu ayinakuzenza. Ke ngoko, kufuneka sizifumane ekutyeni esikutyayo.

Ii-acids eziyimfuneko ze-polyunsaturated fatty acids zezi:

• I-Omega-3 : Indoda idinga malunga ne-1.6 grams ngosuku, kwaye umfazi udinga malunga ne-1.1 grams.
• I-Omega-6 : Indoda idinga malunga neegram ezili-17 ngosuku, kwaye umfazi udinga malunga neegram ezili-12.

Kukho iintlobo ezimbini eziphambili ze-omega-3 fatty acids, kwaye zivela kwimithombo eyahlukeneyo:

• Ii-omega-3s ezinemixokelelwane emide : Ezi zifumaneka kakhulu kwiintlanzi ezinamafutha, ezifana ne-herring, i-mackerel, i-salmon, i-sardines, i-trout, kunye ne-shellfish. Zikwafumaneka kakhulu kubisi lwebele.
• Ii-omega-3s ezimfutshane : Ezi zifumaneka kakhulu kwimifuno nakwizityalo. Zifumaneka kwimifuno eluhlaza efana nespinatshi, ioyile yecanola, imbewu yeflakisi kunye neoyile yeflakisi, iisoya, iiwalnuts kunye neoyile yewalnut.

Kukho imithombo emininzi ye-omega-6 fatty acids. Eminye imizekelo yile:

• Umbona kunye neoyile yombona
• Amaqanda
• Iimbotyi ezifana neesoya kunye neoyile yesoya
• Imbewu yesesame kunye neoyile yesesame
• Imbewu yelanga kunye neoyile yelanga
• I-margarine ethambileyo
• Imbotyi yengqolowa

Amafutha agcweleyo awalungile kangako?

Amafutha agcweleyo luhlobo lwamafutha aqinileyo kubushushu begumbi. Ayingozi xa esetyenziswa ngamanani amancinci kakhulu . Oogqirha bacebisa ukuba ngaphantsi kwe-10% yeekhalori zethu zemihla ngemihla zivela kumafutha agcweleyo.

Kodwa uphando lubonise ukuba ukutya amafutha amaninzi agcweleyo kunokuba yingozi kwimpilo yakho . Oku kungenxa yokuba kunokunyusa umngcipheko wokuba nesifo sentliziyo, okanye isifo sentliziyo . Ngokukodwa, kucingelwa ukuba oku kungenxa yokuba kunyusa amanqanaba e-cholesterol embi, okanye i-LDL cholesterol , emizimbeni yethu. Yiyo loo nto oogqirha becebisa ngamandla ukuba sinciphise inani lamafutha agcweleyo esiwatyayo kunye nokuba siwatya kangaphi.

Ukutya okuphambili okunamafutha amaninzi agcweleyo zezi:

• Amafutha ezilwanyana (umz. iLard, iTallow)
• Ibhotolo yecocoa kunye netshokholethi (ingakumbi itshokholethi yobisi)
• Ubisi lwekhokhonathi kunye neoyile yekhokhonathi (nangona ezi ziqulethe amafutha agcweleyo, kukho izimvo ezahlukeneyo malunga nokusetyenziswa kwazo ngokulinganisela)
• Ukutya kobisi, ingakumbi ibhotolo, ukhilimu, ubisi olungenamafutha, kunye nezinye iitshizi
• Ioyile yesundu
• Inyama ebomvu (inyama yenkomo, imvana, inyama yehagu)

Amafutha e-Trans - le yeyona iyingozi kakhulu!

Amafutha e-trans afana kakhulu namafutha agcweleyo. Umahluko kuphela ngumahluko omncinci kwisakhiwo seekhemikhali. Zombini ziqinile kubushushu begumbi, kwaye zombini ziphakamisa i-cholesterol embi (i-LDL cholesterol). Kodwa amafutha e-trans enza into embi nangakumbi - anciphisa i-cholesterol elungileyo (i-HDL cholesterol)! Le cholesterol ye-HDL luhlobo oluhle lwe-cholesterol ekhusela intliziyo yethu.

Kukho iindlela ezimbini amafutha e-trans anokungena ngazo:

• Imithombo yendalo : Inyama ebomvu kunye neemveliso zobisi zinokuba nezixa ezincinci kakhulu. Izixa ezincinci ziveliswa xa iioyile zemifuno zifudunyezwa kubushushu obuphezulu (umz., ngexesha lokuqhotsa nzulu).
• Imithombo Yokwenziwa : Amafutha e-trans enziwa ngokwenziwa ngokufaka iioyile zemifuno ezingamanzi kwiinkqubo ezithile zeekhemikhali, ezifana ne-hydrogenation. Ezi zezona ziyingozi kakhulu . Zazifumaneka kwiimpahla ezininzi ezibhakiweyo, kwi-snacks ezipakishiweyo, nakwiintlobo ezithile ze-margarine.

Kodwa iindaba ezimnandi zezokuba amazwe amaninzi kwihlabathi liphela, njenge-United States, ngoku athintele ukongeza amafutha e-trans angengowokwenyani ekutyeni. Isizathu soku yimingcipheko yempilo yexesha elide yokutya amafutha e-trans. Kukwakho nobungqina bokuba amafutha e-trans andisa umngcipheko womhlaza nezinye izifo.

Ngoko ke singawahlulahlula amafutha njengalungileyo nangalunganga?

Enyanisweni, xa kuthethwa ngamafutha ngaphandle kwamafutha e-trans, kunzima ukuthi ‘oku kulungile, oku kubi.’ Amafutha e-trans asoloko emabi, akukho mathandabuzo ngaloo nto!

Kodwa makhe sijonge ezinye. Uphando lubonisa ukuba imithombo yamafutha agcweleyo, ngamanye amaxesha ebizwa ngokuba 'mabi' (umz., ubisi olunamafutha apheleleyo, itshokholethi emnyama, inyama engenatyuwa), xa ityiwa ngokulinganisela, ayinyusi umngcipheko wesifo sentliziyo.

Kwakhona, nangona amafutha angenamafutha abizwa ngokuba 'alungileyo' (oko kukuthi amafutha angangenamafutha kunye namafutha angangenamafutha) elungile emzimbeni, awalunganga ukuba atyiwa kakhulu. Ukuba aninzi kakhulu, nokuba yi-nectar ayilungile. Yiyo loo nto oogqirha besithi kufuneka silumke malunga nobungakanani bamafutha angangenamafutha esiwafaka kwizidlo zethu.

Ingaba ukutya okunamafutha aphantsi kusoloko kulungile?

Hayi, akwenzeki njalo rhoqo. Cinga ngako, xa unciphisa amafutha ekutyeni, kuyayitshintsha incasa yako, nto leyo edla ngokuyenza ibe mandundu incasa. Ngoko ke iinkampani zokutya zenza ntoni? Zongeza iswekile kunye neecarbohydrates ezingaphezulu ekutyeni 'okunamafutha aphantsi' ukuze zibuyisele loo ncasa. Kodwa ngokuhamba kwexesha, le swekile kunye neecarbohydrates ezingaphezulu zinokunyusa umngcipheko wokufumana izifo ezifana nesifo seswekile sohlobo lwesibini .

Ngoko ke, ukuze singabanjwa yinto embi nembi, kufuneka sifunde ngononophelo ilebheli yesondlo ekwiipakethe zokutya.Lumka ngakumbi malunga nobungakanani beecarbohydrates kunye neswekile ekuzo. Musa ukucinga ukuba into ilungile kuba nje isithi "ayinamafutha" okanye "amafutha aphantsi."

Ukuba unemibuzo malunga noku, thetha nomboneleli wakho wezempilo oyintloko. Angakunika ulwazi oluthe kratya kunye nesikhokelo. Banokukuthumela kumntu ofana nengcali yokutya okanye ingcali yesondlo.

Ngaba kukho into efana nokutya okunamafutha amaninzi?

Ewe, kukho ezinye iindlela zokutya ezibeka phambili amafutha kunye neeproteni ngaphezu kweekhabhohayidreyithi. Umzekelo kukutya kwe-ketogenic . Olu hlobo lokutya lunokuba luncedo kwezinye izifo, ezifana nesifo sokuwa esinganyangekiyo. Nangona kunjalo, alufanelekanga kuye wonke umntu. Kwabanye abantu, ukutya kwe-keto kunokufaka uxinzelelo olongezelelweyo kwisibindi okanye kwizintso. Ke ngoko, ungaze uqale ukutya kwe-keto ngaphandle kwengcebiso kagqirha.

Xa usiya evenkileni enkulu uze uthenge ukutya, kukho amaxesha apho udideka ngaphambi kokuba ujonge iileyibhile zesondlo. Kuqhelekile ukuziva ulahlekile kwaye udidekile malunga nokuba la mafutha alungile okanye mabi. Awuwedwa, abantu abaninzi banjalo.

Ugqirha wakho wosapho angakunceda ufumane okungakumbi ngale nto. Ukufunda ukufunda iilebheli zesondlo kunye nokuchonga iintlobo ezahlukeneyo zamafutha kunokuba linyathelo lokuqala elibalulekileyo. Wakuba wazi ukuba ujonge ntoni, ukwenza izigqibo malunga namafutha kunye nokunye ukutya akuyi kuba nzima kangako.

Ngoko ke, sisiphi isigidimi esifanele sisikhumbule kweli bali?

Kulula kakhulu. Utyebile akalotshaba lwethu, ngumhlobo wethu! Kodwa unemiqathango.

• Ayizizo zonke iintlobo zamafutha ezimbi: Kukho amafutha abalulekileyo emizimbeni yethu. Ngaphandle kwawo, asinakuba sempilweni.
• Ziphephe ii-trans fats nangayiphi na indlela: La ngamabi kakhulu. Ziphephe ukutya okunamafutha e-trans okwenziwa kangangoko unako.
• Nciphisa amafutha agcweleyo: Nciphisa amafutha agcweleyo, afumaneka kwizinto ezifana nenyama ebomvu, iimveliso zobisi ezinamafutha amaninzi, ioyile yesundu, kunye neoyile yekhokhonathi, ubuncinane.
• Beka phambili amafutha alungileyo: Yongeza amafutha angagcwaliyo (angenawo umxube kunye nalawo angenawo umxube) afumaneka kwiiavokhado, ioyile yomnquma, amantongomane (amandongomane, iicashews, iialmonds), imbewu yeflakisi, kunye neentlanzi ezinamafutha (ezifana nesalmon, iisardine) ekutyeni kwakho.
• Ubungakanani bubalulekile: Nangona ilona hlobo lubalaseleyo lwamafutha, akulunganga ukuba neninzi kakhulu. Gcina yonke into ilungelelene.
• Funda iilebheli: Musa ukukhohliswa ngamazwi athi 'amafutha aphantsi'. Kwakhona jonga umxholo weswekile kunye ne-carbohydrate.
• Funa ingcebiso kagqirha: Ukuba unemibuzo malunga namafutha okanye izondlo, ungoyiki ukubuza ugqirha wakho.

Khumbula, ukutya okunesondlo kubaluleke kakhulu kubomi obusempilweni. Kuloo kutya okunesondlo, kubalulekile ukuba namafutha afanelekileyo, ngomlinganiselo ofanelekileyo! Ngoko ke masenze ukhetho olulumkileyo, senze abahlobo ngamafutha, size sihlale sisempilweni!

Amafutha , isondlo, ukutya okunempilo, ukutya, i-cholesterol, isifo sentliziyo, amafutha angagcwaliyo, amafutha agcweleyo