Xa sicinga ngeoyile yemifuno, uninzi lwethu lucinga ngeebhotile ezinkulu zeoyile evenkileni, akunjalo? Ngaba wakha wacinga nzulu ngale oyile siyizisa ekhaya size siyisebenzisele ukuqhotsa into ethile okanye ukulungisa ukutya? Enyanisweni, 'ioyile yemifuno' yingongoma ebanzi kakhulu. Ke namhlanje, masithethe ngezona oyile zemifuno zilungileyo emzimbeni, kunye nendlela yokuzifaka ngokufanelekileyo ekutyeni kwethu.
Okokuqala, masibone, yintoni le 'oyile yemifuno'?
Xa usiva eli gama, ungacinga ukuba yioyile eyenziwe ngemifuno kuphela, kodwa oko akuyonyani. Ioyile yemifuno yingqokelela yeentlobo ezininzi zeeoyile ezifumaneka kwiziqhamo, amandongomane, iinkozo, kunye nembewu. Ezi zisetyenziselwa iinjongo ezahlukeneyo zokupheka. Umzekelo, kukho iintlobo ezininzi ezifana neoyile yomnquma, ioyile yecanola, ioyile yelanga, kunye neoyile yesoya.
Eyona nto ibalulekileyo kukuba nokuba ioyile isempilweni kangakanani na, mayisetyenziswe ngokulinganisela , njengoko zonke ezi oyile zineekhalori ezininzi kwaye zenziwe ngamafutha.
Ngoko ke ngaphambi kokuba sikhethe ioyile, masifunde kancinci ngeentlobo zamafutha. Kulula kakhulu.
| Uhlobo lwamafutha | Indlela echaphazela ngayo impilo | Zeziphi izinto ezibandakanyiweyo? |
|---|---|---|
| Amafutha agcweleyo (Amafutha Agcweleyo) | Ezi zinyusa amanqanaba e-cholesterol emzimbeni, ngaloo ndlela zinyusa umngcipheko wesifo sentliziyo. Ukusetyenziswa kwazo kufuneka kuncitshiswe. | Iimveliso zezilwanyana (umz. ibhotolo, i-lard), ioyile yekhokhonathi, ioyile yesundu. |
| Amafutha e-Trans (Amafutha eTrans) | Ezi zezona ntlobo zimbi zamafutha. Ziyandisa kakhulu umngcipheko wesifo sentliziyo. Kufuneka ziphetshwe kangangoko kunokwenzeka. | Ukutya okupakishweyo nokulungisiweyo, iimveliso zokubhaka, imajarini. |
| Amafutha angagalelwanga (Amafutha angenamafutha amaninzi) | La ngamafutha "alungileyo". Anyusa amanqanaba e-cholesterol elungileyo (i-HDL) emzimbeni kwaye anciphisa umngcipheko wesifo sentliziyo. La mafutha akwabizwa ngokuba yi-omega-9. | Ioyile yomnquma, ioyile yecanola, ioyile yamandongomane, ioyile yeavokhado. |
| Amafutha e-Polyunsaturated (Amafutha angenamafutha amaninzi) | Olu lukwaluhlobo lwamafutha "alungileyo". I-Omega-3 kunye ne-omega-6 fatty acids ngokukodwa ziwela phantsi kolu didi. Zinceda ekusebenzeni kweeseli, imetabolism ye-cholesterol, kunye nokufunxwa kweevithamini (A, D, E, K). | Ioyile yelanga, ioyile yesoya, ioyile yentlanzi, iiwalnuts. |
Ngamafutshane, xa ukhetha ioyile, bubulumko ukukhetha leyo inamafutha agcweleyo nangenamafutha amaninzi, kunye namafutha angagcwaliyo.
Yenziwa njani le oyile?
Oku kubalulekile ukwazi. Ezinye iioyile zilula kakhulu ukuzenza. Cinga ngeoyile yomnquma. Uzityumza nje iiolive uze uhluze ioyile ephuma kuzo.
Nangona kunjalo, ezinye iioyile ezininzi zisebenzisa inkqubo enzima ngakumbi ukuzenza. La ngamanyathelo adla ngokulandelwa:
1. Ukukhupha ioyile: Imbewu, iinkozo, okanye amantongomane atyunyuzwa kakuhle aze akhuphe ioyile. Ngamanye amaxesha, kusetyenziswa iikhemikhali ukwahlula ioyile ngokupheleleyo.
2. Ukucocwa: Okulandelayo, kongezwa izinto ezahlukeneyo kule oyile ukuze kususwe izinto ezingafunekiyo (umz., izinto ezenza ioyile ibe nesepha).
3. Ukufunxa: Emva koko ioyile iyafudunyezwa ize ixutywe nee-arhente ezikhethekileyo zokucoca. Ezi zisetyenziselwa ukufunxa umbala ongafunekiyo kunye nokungcola kwioyile.
4. Ukususa ivumba elibi: Okokugqibela, ioyile ifudunyezwa ifikelele kubushushu obuphezulu (malunga nama-250 degrees Celsius) kwaye umphunga usetyenziselwa ukususa zonke izinto ezingcolisayo eziseleyo kunye nevumba elingafunekiyo. Kulapho ke kuphela apho le oyile ipakishwa ize isiwe kwiikhitshi zethu.
Ioyile yemifuno iyichaphazela njani impilo yethu?
Amafutha abalulekile ukuze imizimba yethu isebenze. Kodwa kufuneka atyiwe ngokulinganisela. Ukuba uqhubeka nokutya ukutya okunamafutha agcweleyo kunye ne-trans, unokunyusa umngcipheko wakho wezifo ezifana nesifo sentliziyo, umhlaza, kunye nezifo zokuzikhusela komzimba. Kwakhona, ukutya kakhulu la mafutha mabi kunokunyusa ukumelana ne-insulin emzimbeni, nto leyo enokubangela isifo seswekile.
Masikhethe ioyile ngobulumko!
Cinga ngokutya kwakho konke. Nangona iiproteni kunye neecarbohydrate zineekhalori ezi-4 kwigram nganye, amafutha aneekhalori ezi-9 kwigram nganye. Oku kuthetha ukuba namafutha asempilweni afana neoyile yomnquma kunye neoyile yeavokhado aneekhalori eziphezulu. Ngokubanzi, akufanele ufumane ngaphezulu kwe-25%-35% yeekhalori zakho zemihla ngemihla kumafutha.
Enye into ebalulekileyo ekufuneka uyiqwalasele kukulumkela ukutya okucutshungulweyo okubhalwe "amafutha aphantsi." Oku kudla ngokongeza iswekile netyuwa ukugcina incasa, ngoko ke akulona ukhetho oluhle.
Khetha iioyile ezinesondlo esiphezulu, njengeoyile yomnquma. Ioyile yomnquma inokunciphisa i-cholesterol embi (i-LDL cholesterol) kwaye yonyuse i-cholesterol elungileyo (i-HDL cholesterol) emzimbeni. Ukongeza, ioyile yomnquma ikwanazo izondlo ezifana ne-beta-carotene kunye neevithamini A, E, D, kunye ne-K.
Indlela opheka ngayo ibaluleke kakhulu!
Cinga ngendlela oyisebenzisa ngayo ioyile. Siqhele ukuqhotsa yonke into. Xa sisenza loo nto, sifunxa ioyile eninzi kakhulu ekutyeni. Endaweni yoko, zama iindlela ezifana nokusosa ngeoyile encinci.
Enye into kukuba xa ioyile ifudunyezwa rhoqo kubushushu obuphezulu, kuvela amasuntswana ayingozi abizwa ngokuba zii-free radicals . Ezi zinokwandisa umngcipheko wezifo ezifana nomhlaza wolusu ekuhambeni kwexesha. Ke ngoko, neeoyile ekuthiwa zifanelekile ukuqhotswa kubushushu obuphezulu kufuneka zisetyenziswe ngobuninzi obulinganiselweyo.
Ioyile ingasetyenziselwa kungekuphela nje ukupheka, kodwa nakwizinto ezifana nokwenza ii-dressing zesaladi.
Umyalezo Wokuya Ekhaya
- Ayizizo zonke iioyile ezidalwe zilingana. Endaweni yamafutha agcweleyo kunye namafutha atshintshiweyo , khetha iioyile ezityebileyo kumafutha angagcwaliyo, njenge-olive, i-canola, kunye ne-sunflower.
- Nokuba ziphilile kangakanani na, zonke iioyile zineekhalori eziphezulu, ngoko zisebenzise ngokulinganisela.
- Indlela opheka ngayo ukutya kwakho ibalulekile. Nciphisa ukuqhotsa kakhulu kangangoko unako kwaye ugxile kwiindlela ezifana nokusautéing.
- Lumka ngokutya okucutshungulweyo okubhalwe "amafutha aphantsi." Kusenokuba neswekile eninzi okanye ityuwa.
- Ukuba uneengxaki zempilo ezifana ne-cholesterol ephezulu, isifo seswekile, okanye isifo sentliziyo, qiniseka ukuba uthetha nogqirha wakho malunga nokutya kwakho kunye nokusetyenziswa kweoyile.
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