Xa sisiva igama elithi "amafutha" okanye "ioyile," uninzi lwethu luyoyika kancinci, akunjalo? "Owu, ukutya amafutha akulunganga, kukwenza utyebe, kwaye kwandisa i-cholesterol," yinto efika engqondweni yethu. Kodwa uyazi, elo bali aliyonyani ngokupheleleyo. Enyanisweni, amafutha abalulekile ukuze imizimba yethu isebenze kakuhle. Sidinga amafutha ukuze sigcine ulusu lwethu lusempilweni, sikhusele amalungu ethu, kwaye sisebenze kakuhle kwinkqubo yethu ye-endocrine. Kodwa ingxaki kukuba, ayizizo zonke iintlobo zamafutha ezilungileyo ngokulinganayo.
Kukho iintlobo ezine zamafutha... Zithini ezi?
Ngamafutshane, kukho iintlobo ezine eziphambili zamafutha ekutyeni esikutyayo. Makhe sijonge ukuba zeziphi.
- Amafutha angagalelwanga
- Amafutha e-Polyunsaturated
- Amafutha agcweleyo
- Amafutha e-Trans
Musa ukoyika ngala magama. Kulula kakhulu. Kukho umahluko omncinci kwisakhiwo seekhemikhali zezi ntlobo zamafutha. Cinga ngayo, amafutha agcweleyo luhlobo oluqinileyo kubushushu begumbi, olugobile kancinci. Umzekelo, izinto ezifana nebhotolo, i-lard, kunye neoyile yekhokhonathi. Kwelinye icala , amafutha angagcwaliyo luhlobo olumanzi kubushushu begumbi. Izinto ezifana neoyile yomnquma kunye neoyile yecanola.
Iintlobo ezimbini zokuqala zezi, ezizezi amafutha angagcwaliyo, zilungile kakhulu emizimbeni yethu. Kodwa iintlobo ezimbini zokugqibela, ezizezi amafutha agcweleyo kunye namafutha atshintshiweyo, zezo sizibiza ngokuba "ngamafutha amabi." Ukutya kakhulu kwezi zinto kuyingozi empilweni yethu.
Kutheni sifanele soyike kangaka amafutha agcweleyo?
Eyona nto iphambili kukuba amafutha agcweleyo anyusa inqanaba "le-cholesterol embi" emizimbeni yethu. Usenokuba ukhe weva nge-cholesterol ye-'LDL'. Yiyo loo nto.
Xa inqanaba le-cholesterol 'ye-LDL' lisanda emzimbeni, kwenzeka into eyingozi kakhulu. Le cholesterol imbi ibekwa kwimo ye-'plaque' eludongeni lwemithambo yegazi yethu, ingakumbi imithambo yegazi ethwala igazi entliziyweni. Ifana nomhlwa owenzeka ngaphakathi kombhobho wamanzi. Ngenxa yezi plaque, ukuhamba kwegazi kuya kuncipha kancinci kancinci.
Khawucinge nje, kwenzeka ntoni ukuba ihlwili legazi livela ngaphakathi kwemithambo yegazi lize livale ukuhamba kwegazi? Intliziyo ayifumani igazi elifunekayo. Kulapho ke kuvela khona ukuhlaselwa yintliziyo .
Ngamanye amaxesha la macandelo egazi anokuqhekeka aze adlule egazini, aze ahlale kwimithambo yegazi emincinci engqondweni. Kulapho ke kuvela khona izifo ezifana nokuhlaselwa sisifo sohlangothi .
Amafutha e-trans mabi nangakumbi. Awanyusi nje kuphela i-LDL (i-cholesterol embi), kodwa akwanciphisa i-HDL (i-cholesterol elungileyo), nto leyo ilungileyo emizimbeni yethu. Yingakho amazwe amaninzi epasise imithetho yokususa amafutha e-trans okwenziwa ekutyeni.
Ngoko ke, oogqirha bacebisa ukuba ngaphantsi kwe-10% yeekhalori zethu zemihla ngemihla zivela kumafutha agcweleyo. Kububulumko ukutshintsha amafutha agcweleyo ngamafutha angagcwaliyo (afana neoyile yomnquma kunye namandongomane) kangangoko kunokwenzeka.
Ukutya okunamafutha amaninzi agcweleyo kunye nezinye iindlela ezinempilo
Kulungile, makhe sijonge ukuba zeziphi ukutya ezinamafutha amaninzi agcweleyo, zeziphi ukutya ekufuneka sizithintele, kunye nezinye iindlela ezilungileyo esinokuzikhetha endaweni yoko. Ndizibeke etafileni ukuze kube lula ukuziqonda.
| Ziphephe okanye uzibeke umda kwezi zinto | Khetha Ezi Endaweni Yazo |
|---|---|
| Inyama enamafutha: Inyama yenkomo neyengulube enamafutha. | Inyama engenamafutha aneleyo: Sika nayiphi na inyama enamafutha abonakalayo uze uyipheke. |
| Ulusu lwenkukhu: Ulusu lunamafutha amaninzi enkukhu. | Inkukhu engenalusu: Susa ulusu ngokupheleleyo ngaphambi kokuba upheke. |
| Ikhrimu Enzima Nebhotolo: Ikhrimu enamafutha amaninzi kunye nebhotolo eyenziwe ngobisi. | Ubisi olucoliweyo kunye neoyile yomnquma: Sebenzisa ubisi olucoliweyo endaweni yekhrimu kwikofu yakho. Sebenzisa ioyile yemifuno efana neoyile yomnquma ekuphekeni endaweni yebhotolo. |
| Iisoseji kunye nebhekoni: Ezi ziqulethe amafutha amaninzi agcweleyo kunye netyuwa. | Iisoseji ezenziwe ngenyama yeturkey: Ezi zinamafutha aphantsi. Okanye, khetha enye indlela efana nentlanzi. |
| Iintlobo zetshizi:Ingakumbi iitshizi ezithambileyo nezikhrimu. | Iitshizi ezinamafutha aphantsi: Khetha iitshizi ezinamafutha aphantsi ezifana netshizi yekottage. |
| Iimveliso zebhaka: Ibhotolo kunye nemargarine zisetyenziswa kakhulu kwizinto ezifana neepatties, iiroli, kunye neepastries. | Ezinye iindlela ezisempilweni ezenziwe ekhaya: Ukuba uzenzela ezi zinto ekhaya, sebenzisa ibhotolo encinci kwaye usebenzise imifuno emininzi. |
| Izidlo ezipakishiweyo: Iitships zeetapile ezithengwa evenkileni, izinto eziqhotsiweyo ezifana neepretzels. | Izidlo ezibhakiweyo: Izilayi zeetapile ezibhakiweyo ekhaya ehovini. Okanye utye amantongomane (angabhakwanga) afana neetships kunye neecashews. |
| Ukutya Okukhawulezayo: Ukutya okufana neeFrench fries kunye nepizza. | Iindlela zokwenza ekhaya: Yongeza itshizi enamafutha aphantsi kunye nemifuno emininzi kwipizza yakho eyenziwe ekhaya. Bhaka iitapile kwi-oven uze uzenze zibe ngathi zii-fries. |
| I-ayisikhrim kunye nee-milkshakes: Ezi ziqulethe amafutha amaninzi, ukhilimu, kunye neswekile. | Iyogathi neziqhamo: Xa uziva ufuna ukutya i-ayisikhrim, yitya iyogathi kunye neziqhamo. Okanye khetha i-ayisikhrim enamafutha aphantsi okanye i-sorbet. |
| Iisosi ezinzima: Izinto ezifana nemayonnaise kunye needressing zekhrimu kwiisaladi. | Iisosi ezilula: Nonga isaladi ngejusi yelamuni, ioyile yomnquma encinci, kunye nepepile encinci. Ungenza nesosi emnandi usebenzisa iyogathi. |
Njengoko ubona kule theyibhile, akufuneki siyeke ukutya kwaphela. Into ebalulekileyo kukwenza izigqibo ezikrelekrele. Ngokuphekela ekhaya endaweni yokutya ngaphandle, singakwazi ukulawula izithako esizisebenzisayo. Ukuba unemibuzo okanye iinkxalabo malunga nokutya kwakho, thetha nogqirha wakho wosapho.Ungaze uthandabuze. Angakunika icebiso elifanelekileyo ngempilo yakho.
Umyalezo Wokuya Ekhaya
- Ayizizo zonke ii-fat ezimbi. Ii-fat ezingagcwaliyo (i-oli yomnquma, ii-nuts, iintlanzi) zibalulekile emizimbeni yethu.
- Kufuneka sinciphise amafutha agcweleyo kunye namafutha e-trans. La mafutha afumaneka kwibhotolo, kwiinyama ezinamafutha, kwiimpahla ezibhakiweyo, nasekutyeni okukhawulezayo.
- Ukutya amafutha amaninzi agcweleyo kwandisa inqanaba le-cholesterol embi (LDL) egazini kwaye kwandisa umngcipheko wokuhlaselwa sisifo sentliziyo kunye nestroke.
- Ngokulungiselela ukutya ekhaya kunokuthenga ukutya evenkileni, unokulawula ubungakanani bamafutha owatyayo.
- Utshintsho oluncinci lunokuba nemiphumo emikhulu. Qala ngezinto ezilula ezifana nokususa ulusu enyameni okanye ukusebenzisa ioyile yomnquma endaweni yebhotolo.
- Ukuba unenkxalabo malunga nokutya kwakho okanye amanqanaba e-cholesterol, qiniseka ukuba uqhagamshelana nogqirha wakho.
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