Izinto ekufuneka uzazi malunga namafutha! Zilungile? Zimbi? Masithethe!

Abanye abantu bayoyika kancinci xa besiva igama elithi amafutha, akunjalo? Kukho abo bacinga ukuba, "Owu, amafutha akulunganga ukuwatya, ayingozi emzimbeni." Kodwa ngaba amafutha abalulekile emizimbeni yethu, okanye yinto ekufuneka siyiphephe? Yiza, namhlanje siza kuthetha ngesi sihloko sibizwa ngokuba ngamafutha ngendlela elula onokuyiqonda.

Yintoni amafutha?

Ngamafutshane, amafutha sisondlo esibalulekileyo emizimbeni yethu. Kanye njengokuba sifuna izitena nesamente ukwakha izindlu zethu, amafutha abalulekile ekwakheni ii-membrane zeeseli, ukuvelisa izicubu zemithambo-luvo engqondweni, kunye nokuvelisa iihomoni ezahlukeneyo. Ukongeza, amafutha asebenza njengesibaso sokunika imizimba yethu amandla. Khawucinge nje, ukuba amafutha esiwatyayo awasetyenziselwa amandla ngoko nangoko okanye ukwakha imizimba yethu, imizimba yethu iyawagcina kwiiseli zamafutha. Oku kufana nomzimba ogcina amafutha ulindele ukunqongophala kokutya kwixesha elizayo.

Nangona kunjalo, njengayo nayiphi na into , amafutha amaninzi kakhulu anokuba yingozi emzimbeni. Nangona kunjalo, kukho iintlobo ezithile zamafutha ezilungileyo kakhulu kwimpilo yethu. La mafutha alungileyo ngokuqinisekileyo kufuneka afakwe kukutya okunempilo.

Yintoni icala elibi lamafutha?

Nangona amafutha anokongeza incasa, ivumba, kunye noburhabaxa ekutyeni, akwaneekhalori eziphezulu kakhulu. Ngoko ke, ukuba uqhubeka nokutya ukutya okunamafutha amaninzi, unokujongana neengxaki ezininzi zempilo. Ingakumbi xa kuziwa kubantwana bethu abancinci kunye nabakwishumi elivisayo, uninzi lwamafutha abo bafumana ukutya okukhawulezayo, ukutya okuqhotsiweyo, kunye nezinye izidlo ezipakishwe ngepakethe. Ukongeza, amafutha afakwa emzimbeni kwizinto ezifana nobisi olungenamafutha, itshizi, ukhilimu, kunye neemveliso zobisi ezinamafutha amaninzi ezifana nebhotolo, ibhekoni, isoseji, kunye neziqwenga zenyama yenkomo ezinamafutha amaninzi.

Ukutya okuya kwiindawo zokutyela kunye nokutya okuya ngaphandle kudla ngokuba namafutha amaninzi kunesidlo esiqhelekileyo esiphekiweyo ekhaya. Ukutya okuqhotsiweyo kokona kutya kunamafutha amaninzi. Ngamanye amaxesha, asiqondi ukuba amafutha afihliwe kwiisosi ezikhrimu, iisosi ezinetshizi, okanye kwiisosi zebhotolo okanye kwiidressing. Cinga nje ukuba angakanani amafutha akwi-bagel okanye irayisi eqhotsiweyo oyithenga evenkileni!

Ngoko ke, kutheni ezinye iintlobo zamafutha zilungile kwimpilo?

"Kutheni ke oogqirha besithi iintlobo ezithile zamafutha zilungile?" Ungabuza. Ewe, amafutha asempilweni abaluleke kakhulu kubantwana abancinci kunye nathi bantu abadala. La mafutha alungileyo abaluleke kakhulu ekukhuleni nasekuphuhliseni abantwana abancinci, kunye nophuhliso oluqhelekileyo lwengqondo.

Amafutha awaniki nje kuphela imizimba yethu amandla, kodwa anezinye izibonelelo ezibalulekileyo:

• Iivithamini ezinyibilikayo kumafutha– Oko kuthetha ukuba inceda ekufunxeni iivithamini A, D, E, kunye no-K. Ukuze ezi vithamini zifunxeke emzimbeni, ukutya esikutyayo kufuneka kube namafutha athile.
• Zisebenza njengeebhloko zokwakha iihomoni .
• Kubaluleke kakhulu kwimpilo yengqondo.
• Kudala ukuziva ugcwele emva kokutya, nto leyo enciphisa umngcipheko wokutya kakhulu.

Amafutha ngumthombo omkhulu wamandla. Kodwa khumbula into enye. Xa kuthelekiswa neecarbohydrate okanye iiproteni, inani elifanayo lamafutha linenani eliphindwe kabini leekhalori. Umzekelo, igram e-1 yamafutha ineekhalori ezi-9. Kodwa igram e-1 yeecarbohydrate okanye iiproteni ineekhalori ezi-4 kuphela.

Zeziphi iintlobo zamafutha ezifumaneka ekutyeni?

Kulungile, makhe sijonge iintlobo eziphambili zamafutha afumaneka ekutyeni. Ukwazi la mafutha kuya kukunceda wenze ukhetho olufanelekileyo lokutya. Kukho iintlobo ezintathu eziphambili zamafutha:

1. Amafutha angahluthwanga - njengomhlobo olungileyo!

La mafutha afumaneka kakhulu ekutyeni kwezityalo nakwiintlanzi. Ngokuqhelekileyo awanabungozi entliziyweni, kwaye ngamanye amaxesha kuthiwa aluncedo kwimpilo yentliziyo . Amafutha angagcwaliyo ahlulwe kabini:

• Amafutha angenamafutha: La afumaneka kwiiavokhado, amantongomane afana nebhotolo yamandongomane, iialmond, iipecans, kunye neeoyile ezifana neoyile yomnquma, ioyile yamandongomane, kunye neoyile yecanola.
• Amafutha e-Polyunsaturated: La afumaneka kwiioyile zemifuno ezininzi, njengeoyile yombona kunye neoyile yesoya. Uhlobo olukhethekileyo lwe-fatty acid olukweli qela yi- omega-3 fatty acids. La afumaneka kwiintlanzi ezinamafutha ezifana ne-salmon kunye ne-tuna, ii-walnuts, kunye nembewu yeflakisi. La alungile kakhulu kwingqondo yethu nakwintliziyo yethu.

2. Amafutha agcweleyo - lumka!

La mafutha afumaneka kakhulu kwinyama (ingakumbi inyama ebomvu), nakwiimveliso zezilwanyana ezifana nebhotolo, i-shortening, i-lard, itshizi, ubisi olunamafutha aphantsi, kunye nekhrimu. Ioyile yekhokhonathi ikwaphezulu kumafutha agcweleyo. Ukutya amafutha agcweleyo kakhulu kunokunyusa amanqanaba e-cholesterol egazini kwaye kwandise umngcipheko wesifo sentliziyo. Ngoko ke kungcono ukuwatya ngokulinganisela.

3. Amafutha e-Trans - hlala kude nala mafutha!

Olu lolona hlobo lwamafutha ekufuneka silumke kakhulu ngalo. Amanye ama-margarine anamathelayo, ukutya okulula okuthengiswayo okufana nee-crackers, izinto ezibhakiweyo, kunye nokutya okuthosiweyo okuthengiswayo kusenokuba nala mafutha e-trans . Amafutha e-trans ngamafutha ongezwe kwi-oyile yemifuno ngokongeza i-hydrogen (inkqubo ebizwa ngokuba yii-hydrogenation), amafutha okwenziwa enzelwe ukuqina kubushushu begumbi. Amafutha e-trans anyusa inqanaba le-cholesterol embi egazini lethu, anciphise inqanaba le-cholesterol elungileyo, kwaye anyuse kakhulu umngcipheko wesifo sentliziyo. Ngoku, kumazwe amaninzi, iilebheli zokutya kufuneka zikhankanye amafutha e-trans. Kwakhona, iinkampani ezininzi zokutya zithathe amanyathelo okususa amafutha e-trans kwiimveliso zazo. Le yinto entle kakhulu!

Ndiyibona njani inkcazelo yamafutha kwiileyibhile zokutya?

Mhlawumbi sele uyibonile ilebheli ethi "Nutrition Facts" ngasemva kokutya okupakishiweyo okuthenga evenkileni. Ichaza ngokucacileyo ubungakanani bamafutha apheleleyo, amafutha agcweleyo, kunye namafutha e-trans kwisabelo. Kodwa ingxaki ngale nto kukuba singatya ngokulula ngaphezu "kobungakanani bokukhonza" obudweliswe kwilebheli. Umzekelo, nangona ipakethi yeetships zombona isithi iitships ezili-12 "kwisabelo ngasinye," sidla ngokutya malunga nesiqingatha sepakethi ngaxeshanye, akunjalo? Ke ngoko ubungakanani bamafutha esiwatyayo bungaphezulu kakhulu koko kukwilebheli.

Xa uthetha ngamafutha kwiipakethe zokutya, kusenokwenzeka ukuba ukhe wawabona amagama anje ngokuthi “angenamafutha,” “amafutha aphantsi,” “amafutha ancitshisiweyo,” kunye “nokukhanya” okanye “okuncinci.” Urhulumente unemithetho ethile yokusebenzisa la magama. Ngokomthetho:

• Ukutya okubhalwe "okungenamafutha" akunakuqulatha ngaphezulu kwe-0.5 grams yamafutha ngokuphakelwa ngakunye.
• Ukutya okubhalwe "amafutha aphantsi" kufuneka kube neegram ezi-3 zamafutha okanye ngaphantsi kwisabelo ngasinye.
• Ukutya okubhalwe "light" (lite) kufuneka kube namafutha angaphantsi ngama-50%, okanye iikhalori ezingaphantsi ngesinye kwisithathu, kunendlela eqhelekileyo yokutya.
• Ukutya okubhalwe "amafutha ancitshisiweyo" kufuneka kube namafutha angaphantsi ngama-25% kunemveliso eqhelekileyo.

Kodwa nantsi into encinci ekufuneka uyikhumbule. Ukutya okubhalwe "light" (lite) kunye "reduced-fat" kusenokuba kongeze iswekile ukugcina incasa. Kwakhona, ukuba imveliso yokuqala, eqhelekileyo inamafutha amaninzi kakhulu, olu hlobo "lunciphisiweyo" lusenokuba lusenamafutha amaninzi. Ngoko ke bubulumko ukufunda ilebheli ngononophelo ngaphambi kokuba wenze isigqibo.

Abantwana abancinci badinga amafutha angakanani?

Amafutha kunye ne-cholesterol zizinto ezimbini ezidlala indima ebaluleke kakhulu ekuphuhlisweni kwengqondo, ingakumbi kubantwana abancinci. Ke ngoko, amafutha asempilweni ayinxalenye ebalulekileyo yokutya okunesondlo komntwana. Akuyonto ilungileyo ukuwanciphisa kakhulu okanye ukuwayeka ngokupheleleyo ekutyeni.

Musa ukunciphisa amafutha ekutyeni, ingakumbi kwiintsana ezingaphantsi konyaka omnye ubudala.Amafutha abalulekile ekukhuleni kwabo ngokukhawuleza nasekuphuhliseni ingqondo. Ekutyeni kwabantwana abangaphezu kweminyaka emi-2 ubudala, licebo elihle ukuzama ukugcina ubungakanani beekhalori ukusuka kumafutha agcweleyo ukuya ngaphantsi kwe-10% yeekhalori zemihla ngemihla ezisetyenziswayo.

Indlela yokulawula amafutha kubomi bemihla ngemihla?

Okwangoku mhlawumbi uyaqonda ukuba ukutya uhlobo olufanelekileyo kunye nobungakanani bamafutha kubaluleke kakhulu kubomi obusempilweni. Nangona kunjalo, inyaniso kukuba, uninzi lwabantwana bethu (kwaye ngamanye amaxesha nathi) sidla amafutha amaninzi kakhulu. Oku kukhokelela ekutyebeni okungeyomfuneko. Xa ufumana ubunzima obukhulu, usenokuba neengxaki ezininzi zezifo ezingosuleliyo, ezifana ne-cholesterol ephezulu, uxinzelelo lwegazi oluphezulu, kunye nesifo seswekile.

Ngoko ke, nazi ezinye iindlela ezilula zokukunceda ulawule amafutha kwaye utye ngendlela enempilo:

• Faka ukutya okuninzi okunamafutha aphantsi ngokwendalo – oko kukuthi , iziqhamo ezitsha, imifuno, iimbotyi, iinkozo ezipheleleyo, inyama engenamafutha amaninzi, kunye neemveliso zobisi ezinamafutha aphantsi – kwizidlo zabantwana bakho.
• Xa upheka, khetha amafutha angenawo amathambo asempilweni , njengeoyile yomnquma kunye neoyile yecanola, kwaye usebenzise kancinci kangangoko.
• Faka iintlobo ngeentlobo zeeproteni ekutyeni kwakho. Umzekelo, inyama engenamafutha amaninzi, inkukhu engenalusu, intlanzi etyebileyo kwi-Omega-3 (efana nesalmon, i-mackerel, kunye ne-tuna), kunye nemithombo yeproteni esekwe kwizityalo efana neelentile, iitshizi, iipeas, kunye neembotyi eziluhlaza, kunye neenati ezifana nesoya, iicashews, kunye neenati zilungile.
• Xa upheka inyama, intlanzi, kunye nenkukhu, sebenzisa iindlela ezifana nokuyosa inyama, ukuyosa - kwi-rack, okanye ukuyosa endaweni yokuyosa nzulu. Ezi ndlela zinciphisa iikhalori ngokukhupha amafutha agqithisileyo. Ukuyosa kongeza amafutha amaninzi.
• Nanini na xa kunokwenzeka , lungisa isidlo sasemini esikolweni, izidlo zokutya okulula, kunye nokutya okuthathayo nosapho lwakho xa uphuma ekhaya. Ngale ndlela, unokulawula ubungakanani beoyile, iswekile, kunye netyuwa etyiwa lusapho lwakho. Khawucinge ukuba ingaba isandwich yemifuno enesondlo eyenziwe ngumama wakho ingcono kangakanani kunepatty ethengwe evenkileni ukuze intombi yakho iyise esikolweni.
• Nciphisa ukutya ngaphandle, ingakumbi kwiindawo zokutyela ezikhawulezayo, kangangoko unako.
• Ukuba kufuneka utye ngaphandle, nceda abantwana bakho bakhethe iindlela ezisempilweni. Umzekelo, qiniseka ukuba ufaka isaladi eluhlaza kwisidlo sabo kwaye ucele i-dressing enamafutha aphantsi. Beka i-mustard kwisandwich endaweni ye-mayonnaise. Khetha izitya ezibhakiweyo, ezigosiweyo, okanye eziphekiweyo endaweni yezitya eziqhotsiweyo.

Umyalezo oza kugoduka nawo kweli nqaku

Ukuqukumbela, eyona ndlela ilungileyo nelula yokufundisa abantwana bethu iindlela zokutya ezinempilo kukubaNjengabantu abadala, sifanele sibe yimizekelo emihle kubo. Ukuze ube nendlela yokuphila enempilo neyonwabileyo, yenza kube ngumkhwa ukutya ngobulumko nangokunesondlo. Khetha iintlobo ngeentlobo zokutya, kuquka amafutha anempilo, ekutyeni kwakho. Kwakhona, ungalibali ukuzilolonga rhoqo. Ezi zinto zilula zizo ezisikhokelela kubomi obude nobunempilo.

Amafutha , amafutha asempilweni, amafutha angagcwaliyo, amafutha agcweleyo, amafutha e-trans, i-cholesterol, ukutya okunempilo