Xa usiya evenkileni ukuze wehlise umzimba okanye ulawule i-cholesterol yakho, awukhangeli na iilebheli "ezingenamafutha" kunye "nezinamafutha aphantsi" ezishelufini? Abantu abaninzi bacinga ukuba ukutya okunjalo kulungile kakhulu emzimbeni kwaye akukho ngxaki. Kodwa ngaba uyayazi ibali lokwenyani emva kwezi lebheli zintle? "Akukho
mafutha " akuthethi rhoqo ukuba "akukho ngxaki." Makhe sithethe ngale nto ngokweenkcukacha.
Zithetha ukuthini ngokwenene ezi lebhile 'ezingenamafutha' kunye 'nezingenamafutha aphantsi'?
Siwabona la magama kakhulu xa sithenga into efana neyogathi okanye ipakethi yeebhisikithi evenkileni. Kodwa ilebheli nganye kwezi ixela ibali elahlukileyo. Ngamafutshane, nantsi into ethethwa yile:
| Ixesha leeleyibhile | Ithetha ukuthini |
|---|
| Ayinamafutha | Amafutha kufuneka abe ngaphantsi kwe-0.5 grams kwisabelo ngasinye. |
| Amafutha amancinci | Isidlo ngasinye masibe namafutha angama-3 grams okanye ngaphantsi. |
| Amafutha ancitshisiweyo | Ukutya kufuneka kube namafutha angaphantsi ngama-25% kunomkhiqizo oqhelekileyo. |
| Ukukhanya | Iikhalori kufuneka zincitshiswe nge-1/3, okanye amafutha ancitshiswe ngama-50%. |
Ingxaki efihlakeleyo ngokutya 'okungenamafutha'
Khawucinge nje, kwenzeka ntoni xa ususa ngokupheleleyo amafutha ekutyeni? Amaxesha amaninzi,
alahlekelwa yincasa yawo . Ngoko ke abavelisi bokutya benza ntoni ukubuyisela le ncasa? Bongeza ezinye izinto kuyo. Ngokukodwa, izinto ezifana
neswekile, umgubo wesonka, izinto ezahlukeneyo zokutyebisa, kunye netyuwa . Oku kubangela ukuba umxholo weekhalori zokutya unyuke nangona amafutha engekho.
Kwakhona, ekubeni oku kutya kunganambitheki kakuhle, akusihluthisi. Emva koko, sigqibela
ngokutya okungakumbi singaqondanga. Ekugqibeleni, sigqibela ngokutyeba endaweni yokunciphisa umzimba.
Endaweni yokuthi 'akukho mafutha', masicinge 'ngamafutha alungileyo'!
Xa kufikwa kwindlela yokuphila enempilo, okubaluleke ngaphezu kokuba sitya amafutha
angakanani kukutya amafutha . Imizimba yethu ifuna amafutha. Kodwa luhlobo "olulungileyo". Xa sithetha nge-cholesterol, sivile ngeentlobo ezimbini, akunjalo?
- I-LDL (i-Low-Density Lipoprotein): Le yi " cholesterol embi " . Ikhula eludongeni lwemithambo yegazi yethu, iyinciphe kwaye ivule indlela yesifo sentliziyo .
- I-HDL (i-High-Density Lipoprotein): Le "yi-cholesterol elungileyo." I-HDL ikhusela intliziyo yethu ngokususa i-LDL cholesterol embi kwimithambo yegazi yethu.
Ngoko ke injongo yethu mayibe kukutya ukutya okunciphisa i-cholesterol embi (LDL) nokunyusa i-cholesterol elungileyo (HDL). Nantsi indlela yokwahlulahlula "amafutha alungileyo" kunye "namafutha amabi".
| Uhlobo lwamafutha | Okulungileyo/okubi kunye nemizekelo |
|---|
| Amafutha Alungileyo - Yitya Okungakumbi Kwala |
|---|
| Amafutha angenawo umxube | Inciphisa i-cholesterol embi ye-LDL. Imizekelo: ioyile yomnquma, ioyile ye-canola, amandongomane, ii-avokhado. |
| Amafutha e-Polyunsaturated | Inciphisa i-cholesterol embi ye-LDL. Imizekelo: Iintlanzi ezinamafutha ezifana ne-mackerel, i-salmon, i-tuna, imbewu yelanga, imbewu yethanga. |
| Amafutha Amabi - Nciphisa la mafutha kangangoko kunokwenzeka |
|---|
| Amafutha Agcweleyo | Yonyusa i-cholesterol embi ye-LDL. Imizekelo: inyama yenkomo, inyama yehagu, ibhotolo, itshizi, kunye neemveliso zobisi ezinamafutha apheleleyo. |
| Amafutha eTrans | Ezi zezona ntlobo zimbi zamafutha . Zinyusa i-LDL kwaye zinciphise i-HDL elungileyo. Imizekelo: imajarini, iimveliso zokubhaka, ukutya okuqhotsiweyo okuthosiweyo. |
Imibutho emikhulu yezempilo efana ne-American Heart Association icebisa ukuba sigcine
amafutha agcweleyo angaphantsi kwe-6% yeekhalori zethu zemihla ngemihla. Kungcono
ukususa amafutha e-trans ekutyeni kwethu kangangoko kunokwenzeka.
Ungenza njani ukhetho olusempilweni?
Oku akuthethi ukuba ukutya 'okungenamafutha' kubi ngokupheleleyo. Kodwa kufuneka sibe nobulumko xa sikukhetha.
- Funda iilebheli zokutya ngononophelo: Musa ukuthenga nantoni na ethi 'ayinamafutha'. Jonga ukuba ingakanani iswekile netyuwa ekuyo, kwaye ingaba ineekhalori ezimbalwa kunemveliso eqhelekileyo. Kwakhona, qaphela ubungakanani bokuphakelwa .
- Lumka ubungakanani bomlinganiselo wakho: Khawuthelekelele ukuba ikomityi ye-ayisikhrim 'enamafutha aphantsi' ineegram ezi-3 zamafutha kunye neekhalori ezingama-250. Ukuba utya iikomityi ezintathu zazo, uza kongeza iigram ezi-9 zamafutha kunye neekhalori ezingama-750 emzimbeni wakho! Ngamanye amaxesha, kungcono ukuzonwabisa ngento encinci emnandi enamafutha apheleleyo kunokutya izinto ezininzi ezineswekile ezifana nale.
- Nika ukutya okungokwemvelo indawo yokuqala: Yongeza imifuno, iziqhamo, iinkozo ezipheleleyo, kunye namandongomane ekutyeni kwakho. Zinefayibha eninzi kunye nezondlo, nto leyo ekunceda uhlale uzive ugcwele ixesha elide. Zikwanazo neekhalori ezincinci kwaye zinamafutha aphantsi ngokwemvelo. Umzekelo, kungcono kakhulu ukutya i-sweet potato ebhakiweyo ekhaya okanye i-tapile (engenabhotolo okanye itshizi) kune-"baked" ethengwe evenkileni. Oku kungenxa yokuba i-tapile epheleleyo inezondlo ezininzi kunye nefayibha, kwaye iphantsi kwiikhalori.
Ukutya kwakho kufanele kwahluke kwaye kusekelwe kukutya kwendalo, okupheleleyo kunokuba kusetyenziswe ukutya okucutshungulwayo.
Umyalezo Wokuya Ekhaya
- Ileyibhile ethi "ayinamafutha" ayithethi rhoqo "impilo." Qaphela iswekile eyongeziweyo, ityuwa, kunye neekhalori ukuze ufumane incasa.
- Uhlobo lwamafutha owatyayo lubaluleke ngaphezu kobungakanani bamafutha owatyayo . Khetha ukutya okuqulethe "amafutha alungileyo" afana neeavokhado, intlanzi enamafutha, kunye neoyile yomnquma.
- Nciphisa "amafutha amabi" (amafutha agcweleyo nagqithisileyo) afumaneka ekutyeni okucutshungulwayo, kwiimpahla ezibhakiweyo, nasekutyeni okuqhotsiweyo kangangoko kunokwenzeka.
- Ziqhelise ukufunda iilebheli zokutya. Nika ingqalelo kungekuphela nje kumafutha, kodwa nakwiswekile, isodiyam (ityuwa), kunye nomxholo weekhalori.
- Ukuba unenkxalabo malunga nobunzima bakho, amanqanaba e-cholesterol, okanye indlela otya ngayo, soloko uqhagamshelana nogqirha wakho ukuze ufumane icebiso elifanelekileyo.
Ukutya okunamafutha aphantsi, ukutya okunempilo, i-cholesterol, amafutha alungileyo, amafutha amabi, ukwehla kobunzima, impilo yentliziyo
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