Umele ukuba ubonile xa usiya evenkileni ukuba ezinye iimargarine, iiyogathi, kunye nesonka zibhalwe "Intliziyo Ephilileyo." Ezinye iipakethi zomgubo wobisi kunye neebhisikithi zithi "ziyongezwa kwi-Omega-3." Ngale ndlela, sibiza ukutya okunezondlo ezingekhoyo ngokwemvelo ekutyeni kodwa kuthiwa kulungile kwimpilo yethu ngokuthi "Kukutya Okusebenzayo." Ke namhlanje, masibone ukuba zeziphi ngokwenene ezi, ngaba zilungile emizimbeni yethu, kwaye kufuneka sizikhethe?
Abahlobo Bentliziyo: IiStanols Zezityalo kunye neeSterols
La magama mabini asenokuba matsha kuwe. Ngamafutshane, la ngamacandelo amabini afumaneka ngokwemvelo kwiziqhamo, imifuno, amandongomane, kunye nembewu. Okumangalisayo kukuba, ulwakhiwo lwawo lufana kakhulu ne-cholesterol emizimbeni yethu.
Ngoko ke yintoni inzuzo kuthi kule nto?
Cinga nje ngokuba inkqubo yethu yokugaya ukutya yindlela. I-cholesterol ekutyeni esikutyayo ihamba ngale ndlela ize izama ukungena kwimithambo yegazi yethu. Kodwa, ezi Plant Stanols kunye neeSterols zifana namapolisa etrafikhi . Zivala indlela yezo zithuthi zibizwa ngokuba yi-cholesterol kwaye ziyazithintela ukuba zingangeni egazini lethu. Ngenxa yoko, i-cholesterol ifakwa kwimithambo yegazi yethu, iyivale kwaye inciphise umngcipheko wesifo sentliziyo.
Oku kunokunciphisa ngakumbi amanqanaba e -LDL (i-Low-Density Lipoprotein), esiyibiza ngokuba yi-"cholesterol embi."
Izifundo zibonise ukuba ukongeza iigram ezimbini zePlant Stanols okanye iiSterols kuphela ekutyeni kwakho ngosuku kunokunciphisa amanqanaba akho e-cholesterol embi (LDL) nge-5% ukuya kwi-15% kwiiveki ezimbalwa. Ukuba sele usebenzisa ibhotolo okanye i-margarine, kungaba ngumbono olungileyo ukutshintshela kwi-margarine eyongeziweyo. Kodwa khumbula, ezi zikwanamafutha, ngoko ke akulunganga ukusebenzisa ngaphezulu komlinganiselo ocetyiswayo .
Ifayibha - Ingaba yendalo? Ngaba kungcono ukongeza ifayibha?
Ifayibha yinto efumaneka ngokwendalo ekutyeni kwezityalo. Ukutya okutyebileyo kwifayibha kuquka iziqhamo, imifuno, iimbotyi (ezifana neembotyi, ii-peas, iilentils), kunye neenkozo ezipheleleyo (ezifana ne-buckwheat, i-oats, kunye nerayisi emdaka).
Kodwa ngoku abavelisi bokutya benze iifayibha zomgubo ezingenancasa, ezenziwe ngokwenziwa. Zongezwa ekutyeni ebesingenakuze sikucinge. Zongezwa kwezinye iintlobo zesonka, iinkozo ezineswekile, kunye neyogathi. Ukuba ujonga ilebheli xa uthenga ukutya, uya kubona ukuba ezi zikhankanywa njenge -Inulin, i-Maltodextrin, i-Polydextrose , okanye i-Chicory fiber .
Ifayibha inceda njani intliziyo?
Ifayibha yinto entle enceda ekunciphiseni amanqanaba ethu e-cholesterol. Kwaye ukuba utya ifayibha eyaneleyo, unganciphisa umngcipheko wakho wesifo sentliziyo, isifo seswekile sohlobo lwesibini, kunye nokutyeba kakhulu. Ingxaki kukuba uninzi lwethu alufumani ubuninzi befayibha esiyidingayo yonke imihla.
"Ukongeza ifayibha kwisonka okanye kwi-cereal kunokuba yinto elungileyo. Nangona kunjalo, izazinzulu azikaqiniseki ukuba ezi fayibha zongeziweyo ngokwenziwa zibonelela ngeenzuzo ezifanayo zempilo njengefayibha efumaneka ngokwendalo kwi-oats, irayisi emdaka, kunye nemifuno," batsho oososayensi bezondlo.
Ngoko ke, eyona nto ingcono onokuyenza kukongeza ukutya okuninzi okunefayibha eninzi ngokwemvelo - oko kukuthi, imifuno efana nekale, iiplantains, ispinatshi, igotu kola, iimbotyi, iilentile, iitshizi, iioats, iibhatata ezimnandi, kunye necassava - ekutyeni kwakho.
Ngokomyinge, umfazi udinga malunga neegram ezingama-25 zefayibha ngosuku, kwaye indoda idinga malunga neegram ezingama-38.
I-Omega-3 - Ngaba zonke ii-Omega-3 ziyafana?
Ii-Omega-3 zizinto ezibaluleke kakhulu “ezilungileyo” emizimbeni yethu. Zifumaneka kakhulu kwiintlanzi ezinamafutha ezifana nesalmon, i-tuna, ii-sardines, kunye ne-herring. Zikwafumaneka kancinci kwiinati ezifana nee-walnuts, ii-almonds, kunye nembewu yeflax.
Ungayinceda njani intliziyo?
Ii-Omega-3 zinceda ekuthinteleni ukwakheka kwe-plaque enamathelayo kwimithambo yegazi yethu, enokuthi ivale imithambo yegazi kwaye ibangele ukuhlaselwa yintliziyo kunye nokubetha kwentliziyo. Ii-Omega-3 zikwanceda ekuthinteleni izingqisho zentliziyo ezingaqhelekanga kwaye zinciphise ii-triglycerides, uhlobo lwamafutha amabi egazini.
Kodwa kukho into ebalulekileyo ekufuneka siyazi apha.
Kukho iintlobo ezintathu eziphambili ze-Omega-3: i-DHA, i-EPA, kunye ne-ALA .
- I-DHA kunye ne-EPA: Ezi zezona ntlobo zimbini ziluncedo kakhulu entliziyweni. Zifumaneka kakhulu kwiintlanzi ezinamafutha .
- I-ALA: Oku kufumaneka ekutyeni kwezityalo (ezifana nembewu yeflakisi, iiwalnuts). Nangona imizimba yethu inokuyiguqula le nto ibe yi-ALA, i-DHA, kunye ne-EPA, ikwenza oko ngamanani amancinci kakhulu.
Nantsi ingxaki. Ukutya okuninzi okubonayo evenkileni okuthi kongeze i-Omega-3 - iyogathi, imajarini, isonka, ubisi lwesoya, amaqanda, njl.njl. - kongezwa kwifom yezityalo ebizwa ngokuba yi-ALA . Ngoko ke ezi zisenokungabi zizibonelelo zempilo yentliziyo ezifanayo nezo zentlanzi. Kwaye ngamanye amaxesha isixa esongeziweyo sincinci kakhulu.
| Izakhamzimba | Ungayinceda njani intliziyo? | Ubungakanani obucetyiswayo |
|---|---|---|
| IiStanols zezityalo/iiSterols | Ithintela ukufunxwa kwe-cholesterol kwindlela yokugaya ukutya. Inciphisa i-cholesterol embi (LDL). | Malunga neegram ezi-2 ngosuku. |
| Ifayibha | Inciphisa amanqanaba e-cholesterol iyonke. Inciphisa umngcipheko wesifo sentliziyo nesifo seswekile. | ~25g ngosuku kwabasetyhini, ~38g kumadoda. |
| I-Omega-3 (ingakumbi i-DHA/EPA) | Ithintela ukwakheka kwe-plaque kwimithambo yegazi. Inciphisa i-triglycerides. Ithintela ukubetha kwentliziyo okungaqhelekanga. | Ukutya iintlanzi ezinamafutha ubuncinane kabini ngeveki. |
Ekugqibeleni, loluphi ukhetho olungcono?
Ukutya okunesondlo ngamanye amaxesha kunokuba longezo oluhle ekutyeni kwethu. Kodwa eyona nto iphambili ekufuneka siyiqonde sonke kukuba akukho "kutya okunesondlo" okunokuthatha indawo yokutya okunesondlo, kwendalo.
Ufanele ufumane uninzi lwezondlo ozifunayo ekutyeni okupheleleyo . Oko kuthetha ukuba:
- Imifuno neziqhamo ezintsha
- Iinkozo ezipheleleyo (i-buckwheat, i-oats, irayisi yebran)
- Ubisi olunamafutha aphantsi kunye nokutya kobisi
- Intlanzi kunye nenyama engenamafutha
- Imifuno efana neelentile, iitshizi kunye neembotyi eziluhlaza
Akukabikho bungqina bucacileyo bokuba iingenelo ezipheleleyo zempilo zesondlo esifumaneka kwezi zinto zendalo zinokufunyanwa ngokutya ukutya okunezondlo ezongeziweyo ngokwenziwa.
Ukuba unesifo sentliziyo okanye esinye isifo sempilo, qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba wenze naluphi na utshintsho olukhulu kwindlela otya ngayo okanye wenze naluphi na ukhetho olukhulu lokutya. Nguye umntu ofanelekileyo ukucebisa oko kukulungeleyo.
Umyalezo Wokuya Ekhaya
- Ukutya okusebenzayo kukutya okunezondlo ezikhuthaza impilo ezongeziweyo kodwa ezingekhoyo ngokwendalo.
- IiPlant Stanols/Sterols, iFiber, kunye neOmega-3 zezinye zezona zithako zixhaphakileyo ezinempilo yentliziyo.
- Nangona ezi zinokuba luncedo, isiseko sobomi obusempilweni kukutya okunesondlo okuquka ukutya kwendalo okufana nemifuno emitsha, iziqhamo kunye neenkozo ezipheleleyo.
- Izongezo ze-Omega-3 ezithengwa evenkileni zihlala ziqulathe i-ALA esekwe kwizityalo, engeyongenelo ngqo entliziyweni njenge-DHA/EPA efumaneka kwiintlanzi.
- Soloko uqhagamshelana nogqirha wakho ngaphambi kokuba utshintshe indlela otya ngayo, ingakumbi ukuba unesifo esithile.
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