Xa sisiya evenkileni, sibona iishelufu ezizele ziibhotile zeentlobo ezahlukeneyo zeoyile, akunjalo? Ngenye imini siva ukuba ukutya ibhotolo akulunganga entliziyweni. Ngenye imini bathi akubi kangako, kodwa endaweni yoko ukutya izinto ezininzi ezifana nesonka nerayisi kuyingozi. Emva kokuva la mabali, kufuneka ukuba intloko yakho ididekile. "Owu Thixo wam, yeyiphi ioyile elungileyo, simele siyitye ntoni?" Umele ukuba ucinga. Ke namhlanje, masithethe ngale nto, oko kukuthi, inyaniso ngamafutha neeoyile, ngokulula nangendlela enobuhlobo.
Ungakhathazeki! Ngaba ufanele woyike kangaka 'ngamafutha agcweleyo'?
Kangangexesha elide, sonke besicinga into enye. Oko kukuthi , amafutha agcweleyo, afumaneka kwizinto ezifana nebhotolo, itshizi, inyama enamafutha, kunye neemveliso zobisi, lutshaba olukhulu lweentliziyo zethu. Kwakukho isizathu sokucinga njalo. Kuba la mafutha agcweleyo anyusa inqanaba le-cholesterol "embi", okanye i-LDL cholesterol, egazini lethu. Amanqanaba aphezulu e-LDL anxulumene ngqo nesifo sentliziyo. Yiyo loo nto oogqirha besixelela ukuba singatyi kakhulu kwezi zinto.
Kodwa uphando olutsha lubonisa ukuba kukho elinye icala kweli bali. Ingxaki ayikokutya amafutha agcweleyo kuphela. Khawucinge ukuba uyeka ukutya ibhotolo ngokupheleleyo uze endaweni yoko uqale ukutya izinto ezifana neebhisikithi, iikeyiki, isonka, kunye nerayisi emhlophe ebhalwe ukuba ayinamafutha kodwa igcwele iswekile kunye neecarbohydrates ezicociweyo? Enyanisweni, inokunyusa umngcipheko wakho wesifo sentliziyo nangakumbi.
Ngamafutshane, ukucinga ukuba unciphisa amafutha kodwa endaweni yoko ukutya iswekile nomgubo omninzi kwenza umonakalo omkhulu kunokuba kulunge.
Ngaba oko kuthetha ukuba singatya ibhotolo netshizi kangangoko sifuna? Hayi, akunjalo konke konke. Imibutho yezempilo ephambili ehlabathini, njenge-American Heart Association, isacebisa ukuba singafumani ngaphezulu kwe-7% yeekhalori zethu zemihla ngemihla ezivela kumafutha agcweleyo. Ngoko ke kubaluleke kakhulu ukuqaphela ubungakanani.
Masikhethe iioyile ezisempilweni entliziyweni, ezisekelwe kwizityalo
Uninzi loogqirha kunye neengcali zesondlo ziyavuma ukuba kububulumko ukutshintsha amafutha agcweleyo ngamafutha angagcwaliyo . Umzekelo, kungcono ukusebenzisa ioyile yomnquma okanye ioyile yecanola endaweni yebhotolo.
Nangona kunjalo, kukho izimvo ezahlukeneyo malunga nokuba loluphi uhlobo lweoyile olusempilweni. Makhe sijonge ezi nkcukacha zithe vetshe.
| Uhlobo lweoyile | Uhlobo oluphambili lwamafutha | Ifanelekile ntoni? |
|---|---|---|
| I-oyile ye-olivu | I-Monounsaturated | Ityiwa neesaladi, isonka, okanye ifafazwe phezu kwepasta, njl. Ayifanelekanga xa ishushu kakhulu. |
| I-oyile yecanola | I-Polyunsaturated kunye ne-Omega-3 | Yokuqhotsa nokupheka (indawo enomsi omninzi). Ayinavumba lahlukileyo ngoko ke ayiphazamisi nezinye iincasa. |
| Ioyile yelanga | I-Polyunsaturated | Yokuqhotsa nokupheka (indawo yokutshaya kakhulu). |
| Isoya, ioyile yombona | I-Polyunsaturated | Ngeenjongo ezahlukeneyo zokupheka. |
| Ioyile yeSesame | I-Polyunsaturated kunye ne-monounsaturated | Ukongeza incasa nevumba kwiiresiphi zaseAsia. Ayifanelekanga xa kushushu kakhulu. |
Eyona nto ingcono onokuyenza kukusebenzisa iintlobo ngeentlobo zeoyile zemifuno endaweni yohlobo olunye kuphela. Zilungile kwimpilo yakho kunye nencasa yokutya kwakho.
Ungalibali malunga ne-Omega-3 fatty acids!
Akukho mathandabuzo ngaloo nto. Ii-omega-3 ngamafutha abalulekileyo emizimbeni yethu. Zikhusela iintliziyo zethu kwizingqisho zentliziyo ezingaqhelekanga. Zikwanceda ukugcina ukuthamba kwemithambo yegazi, zinciphisa umngcipheko wokuhlaselwa yintliziyo kunye nestroke.
Uyifumana njani i-Omega-3?
- Iintlanzi ezinamafutha:Faka iintlanzi ezinamafutha ezifana nesalmon, iisardine, iherring, i-mackerel, kunye neherring ekutyeni kwakho ubuncinane kabini ngeveki.
- Imithombo yezityalo: Iiwalnuts, imbewu yeflakisi, kunye neoyile yecanola nazo ziqulathe i-omega-3s. Nangona kunjalo, aziqulathi uhlobo olufanayo olunamandla lwe-omega-3 njengeoyile yeentlanzi.
- Izongezo: Ukuba uthatha izongezo ze-omega-3, kubalulekile ukuba uthethe nogqirha wakho kuqala uze ufumane ingcebiso.
I-villain yokwenyani: Nciphisa amafutha e-trans ngokupheleleyo
Nantsi into ekufuneka siyisuse ngokupheleleyo kwiindlela esizityayo: Amafutha e-Artificial Trans .
Oku kwandisa i-cholesterol embi (LDL) kwaye kunciphisa i-cholesterol elungileyo (HDL). Ayipheleli apho, ikwabangela ukudumba emzimbeni. Oku kudumba kukhokelela kwizifo ezininzi ezingapheliyo ezifana nesifo sentliziyo, isifo sohlangothi, kunye nesifo seswekile.
Ngethamsanqa, imithetho yokubhala iilebheli zokutya kunye nokuvalwa kwamafutha e-trans kumazwe amaninzi kuye kunciphisa kakhulu inani lala mafutha ekutyeni. Nangona kunjalo, asenokufumaneka kwezinye ukutya okucutshungulwayo.
Cinga ngayo, iibhisikithi, iikeyiki, iipastries, ezinye iintlobo zemargarine ozithengayo evenkileni... Funda uluhlu lwezithako zezi. Ukuba ithi "iioyile ezineHydrogenated" okanye "iioyile ezineHydrogenated Partially" , oko kuthetha ukuba iqulethe amafutha e-trans. Ziphephe ukutya okunjalo kangangoko unako.
Ngamanye amaxesha, nangona iphakheji ithi "0g ye-trans fat," umthetho uvumela ukuba kubekho inani elincinci kakhulu (ngaphantsi kwe-0.5 grams). Ngoko ke kungcono ukujonga uluhlu lwezithako.
Masibe nembono efanelekileyo ngamafutha.
Amafutha yinxalenye ebalulekileyo yokutya okunesondlo esifanelekileyo. Ingakumbi amafutha angagalelwanga. Kwanokutya kwaseMeditera, okuthathwa njengolunye lwezona ndlela zokutya zisempilweni ehlabathini, kunika ngaphezulu kwe-30% yeekhalori ezivela kumafutha. Kodwa uninzi lwaloo mafutha luvela kwioyile yomnquma, kwezinye iioyile zemifuno, kunye neentlanzi.
Eyona nto ibalulekileyo kukungagxili kakhulu kwinto enye (amafutha okanye iicarbohydrate), kodwa kukugcina ukutya okunempilo ngokubanzi.
Khumbula, ukutya okunesondlo okuquka iintlobo ngeentlobo zemifuno enemibala, iziqhamo, iimbotyi, iinkozo ezipheleleyo, intlanzi, inyama engenamafutha amaninzi, kunye namafutha asempilweni yeyona nto ibalulekileyo ebomini obusempilweni. Ukuba unenkxalabo malunga nokutya kwakho, thetha nogqirha wakho ngayo.
Umyalezo Wokuya Ekhaya
- Musa ukoyika zonke iintlobo zamafutha. Okubalulekileyo luhlobo lwamafutha olukhethayo. Nciphisa amafutha agcweleyo (ibhotolo, inyama) kwaye ukhethe amafutha angagcwaliyo (ioyile yomnquma, amandongomane).
- Yeka ukutya amafutha e-trans angengowokwenyani ngokupheleleyo. Kuphephe ukutya okubhalwe "ii-hydrogenated oils" kwiileyibhile zokutya.
- Faka iintlanzi ezinamafutha ezityebileyo kwi-omega-3 (ezifana neesardine kunye ne-mackerel) ekutyeni kwakho ubuncinane kabini ngeveki.
- Endaweni yokuzama ukunciphisa amafutha, kuphephe ukutya iswekile eninzi kunye nomgubo ocoliweyo (isonka, iibhisikithi, iziselo ezineswekile). Kunokuba yingozi ngakumbi.
- Musa ukugxila kukutya okukodwa kuphela, kodwa gxila ekutyeni okunesondlo okuquka imifuno, iziqhamo, iinkozo kunye neeproteni ezisempilweni.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho