Masifunde ngqo ngamafutha. Oku kubaluleke kakhulu kwimpilo yosapho lwakho!

Molo! Namhlanje siza kuthetha ngesihloko abantu abaninzi abangasiqondi kakuhle, kwaye esibaluleke kakhulu kwimpilo yomntu wonke kusapho lwethu. Oko kukuthi "amafutha" okanye "ioyile" ('Amafutha'). Abanye abantu bacinga ukuba xa besithi amafutha, kuthetha ukuba yonke into imbi, kodwa ngaba kunjalo ngokwenene? ​​Masifumanise ukuba yintoni kanye kanye le nto.

Yintoni amafutha? Kutheni siwadinga?

Ngamafutshane, amafutha sisondlo esifumaneka ekutyeni esikutyayo. Anemisebenzi emininzi emizimbeni yethu. Cinga ngako, amafutha abalulekile ekwakheni iiseli emizimbeni yethu, ekusebenzeni kakuhle kwenkqubo yethu yemithambo-luvo (ingakumbi ingqondo yethu), nasekuveliseni iihomoni ezithile.

Ayipheleli apho, kodwa nemizimba yethu isebenzisa amafutha ukunika amandla. Ukuba onke amafutha esiwatyayo awasetyenziselwa amandla, amanye aseleyo agcinwa emzimbeni. Kufana nomzimba ocinga kwangaphambili. Uyawagcina ukuze asetyenziswe ngamaxesha okunqongophala kokutya.

Ngoko ke, amafutha amaninzi kakhulu awalungelanga umzimba, kodwa ezinye iintlobo zamafutha zilungile kakhulu kuthi. La mafutha alungileyo ngokuqinisekileyo kufuneka afakwe kukutya okunempilo.

Ngoko ke yintoni icala elibi lamafutha?

Amafutha ongeza incasa, ivumba, kunye noburhabaxa ekutyeni. Kodwa ingxaki kukuba amafutha aneekhalori eziphezulu kakhulu . Ngoko ke, ukuba sitya ukutya okunamafutha amaninzi, kunokubangela iingxaki ezahlukeneyo zempilo.

Ingakumbi kubantwana bethu abancinci nabakwishumi elivisayo, uninzi lwamafutha abo bafumana ukutya okukhawulezayo, ukutya okuqhotsiweyo, kunye nokutya okulula. Kwakhona, iimveliso zobisi ezinamafutha amaninzi - njengobisi olungenamafutha, itshizi, ukhilimu, kunye nebhotolo - kunye nenyama enamafutha amaninzi - njengebhekoni, iihot dog, kunye nenyama yenkomo engenamafutha - nazo zinegalelo kumafutha amaninzi.

Cinga ngako, ngamanye amaxesha ukutya esikuthenga evenkileni kunokuba namafutha amaninzi kunoko sikuphekayo ekhaya. Ingakumbi ukutya okuqhotsiweyo kwioyile kwaye kunamafutha amaninzi. Kwakhona, ngamanye amaxesha ukutya esikutyayo kunamafutha "afihliweyo" kwizinto ezifana ne-cream sauces, i-cheese sauces, kunye ne-butter sauces, kwaye asicingi nokucinga ngako.

Kutheni kuthiwa ezinye iintlobo zamafutha zisempilweni?

Ewe, yinyani leyo. Ayizizo zonke ii-fats ezimbi. Ii-fats ezinempilo ziyinxalenye ebalulekileyo yokutya okunesondlo nokunempilo kubantwana nakubantu abadala.

Ingakumbi abantwana, kufuneka bafumane la mafutha alungileyo aneleyo ekukhuleni nasekuphuhliseni kwabo . Kwasebuntwaneni, oko kukuthi, ukuya kuthi ga kwiminyaka emibini okanye emithathu ubudala, la mafutha abalulekile ekuphuhliseni ubuchopho babantwana .

La mafutha asempilweni awapheleli nje ekunikeni amandla emzimbeni, kodwa anezinye izibonelelo ezininzi:

• Iivithamini ezinyibilikayo ngamafutha – iivithamini A, D, E, kunye ne-K – zinceda umzimba ukuba uzifunxe kakuhle. Ukuze ezi vithamini zifunxwe, ukutya esikutyayo kufuneka kube namafutha athile.
• Xa kusenziwa iihomoni ezithile, amafutha asetyenziswa njengesithako esisisiseko.
• Amafutha abaluleke kakhulu kwimpilo yengqondo yethu.
• Xa usitya, uziva uhluthi, nto leyo enciphisa isidingo sokutya ukutya okungakumbi ngokungeyomfuneko.

Amafutha ngumthombo olungileyo wamandla, kodwa kubalulekile ukukhumbula ukuba amafutha aneekhalori eziphindwe kabini kuneecarbohydrate okanye iiproteni ezilinganayo.

Umzekelo, i-1 gram yamafutha ineekhalori ezili-9, kodwa i-1 gram yeecarbohydrate okanye iproteni ineekhalori ezi-4. Ngoko ke kufuneka uqaphele ukuba utya kangakanani.

Zeziphi iintlobo zamafutha ezifumaneka ekutyeni?

Kulungile, ngoku masibone ukuba zeziphi iintlobo zamafutha ezikwezi zinto zokutya. Singathetha kakhulu ngeentlobo ezintathu zamafutha:

1. Amafutha angahluthwanga

La ngamafutha abizwa ngokuba “alungileyo” . Adla ngokufumaneka ekutyeni kwezityalo nakwiintlanzi. Athathwa njengalungileyo kwimpilo yentliziyo yethu. Amafutha angagcwaliyo aphinde ahlulwe abe ngamaqela aliqela:

• Amafutha angenamafutha: La afumaneka kwiiavokhado, ibhotolo yamandongomane, amandongomane afana neealmond kunye neepecans, ioyile yomnquma, ioyile yamandongomane, kunye neoyile yecanola.
• Amafutha e-Polyunsaturated: La mafutha afumaneka kwiioyile zemifuno ezininzi - umzekelo, ioyile yombona kunye neoyile yesoya.
• Ii-omega-3 fatty acids: Olu luhlobo lwamafutha angenamafutha amaninzi. Afumaneka kakhulu kwiintlanzi ezinamafutha ezifana nesalmon kunye netuna, kunye neewalnuts kunye nembewu yeflax. Zilungile kakhulu emizimbeni yethu!

2. Amafutha agcweleyo

La mafutha adla ngokufumaneka kwinyama nakwezinye iimveliso zezilwanyana. Umzekelo, kwibhotolo, kwi-shortening, kwi-lard, kwitshizi nakwikhrimu. Ioyile yekhokhonathi ikwanamafutha amaninzi agcweleyo.

Ukutya amafutha amaninzi agcweleyo kunokunyusa izinga le-cholesterol embi egazini kwaye kunyuse umngcipheko wesifo sentliziyo. Ngoko ke kungcono ukuzibamba xa usitya olu hlobo lwamafutha.

3. Amafutha eTrans

La ngamafutha "amabi" . Amanye ama-margarine anamathelayo, izidlo ezithengwa evenkileni ezifana neebhisikithi kunye neekeyiki, izinto ezibhakiweyo, kunye nokutya okuthosiweyo okuthengwa evenkileni kusenokuba namafutha e-trans.

Amafutha e-trans enziwa xa iioyile zemifuno zifakwe i-hydrogen. Ngamafutshane, le yinkqubo apho iiathom ze-hydrogen zongezwa kwiioyile zemifuno ukuze ziqine kubushushu begumbi.

Amafutha e-trans anokunyusa amanqanaba e-cholesterol kwaye anyuse kakhulu umngcipheko wesifo sentliziyo. Oku kubi kakhulu kwimpilo yethu.

Ngethamsanqa, iinkampani ezininzi zokutya ngoku zifuna ukuba umxholo wamafutha e-trans ubhalwe kwiilebheli zokutya kwazo. Ukongeza, iinkampani ezininzi zisuse amafutha e-trans kwiimveliso zazo. Yinto ekufuneka uyivuyele ngokwenene leyo!

Amafutha adweliswa njani kwiileyibhile zokutya?

Xa uthenga iphakheji yokutya evenkileni, yenza umkhwa wokujonga ilebhile ethi `Nutrition Facts` ngasemva. Ichaza ngokucacileyo ubungakanani bamafutha apheleleyo, amafutha agcweleyo, kunye namafutha e-trans kwi-`serving` enye.

Kodwa kukho into encinci ekufuneka uyilumkele apha. Kulula kakhulu ukutya okungaphezulu kunobungakanani bokuphakelwa obukwileyibhile.

• Khawucinge nje, ukuba uthenga ipakethi yeetships zombona, nangona 'ubungakanani bokuphakelwa' busithi ziitships ezili-12, bangaphi kuthi abatya iitships ezili-12 ngqo? Uninzi lwexesha, sitya kabini okanye kathathu loo myinge ngexesha elinye, akunjalo? Emva koko inani lamafutha angena emzimbeni nalo liyakhula ngokufanelekileyo.

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

• Ukutya okungenamafutha: Akudluli kwi-0.5 grams yamafutha ngokuphakelwa ngakunye.
• Ukutya okunamafutha aphantsi: Inxalenye enye mayibe neegram ezi-3 zamafutha okanye ngaphantsi.
• Ukutya okukhaphukhaphu (okanye okuncinci): Kufuneka kube namafutha angaphantsi ngama-50% kunemveliso eqhelekileyo, okanye iikhalori ezingaphantsi ngesithathu.
• Ukutya okunamafutha ancitshisiweyo: Kufuneka kube namafutha angaphantsi ngama-25% kunemveliso eqhelekileyo.

Kodwa nantsi into encinci ekufuneka uyikhumbule. Nangona besithi `amafutha alula` kunye `namafutha ancitshisiweyo`, ngamanye amaxesha ezo zinto zokutya zinokuba neswekile eninzi. Kwakhona, ukuba imveliso eqhelekileyo yayinamafutha amaninzi, ezi nguqulelo "zincitshisiweyo" zokutya zisenokuba namafutha amaninzi. Ngoko ke jonga ileyibhile ngononophelo.

Bafuna amafutha angakanani abantwana?

Amafutha kunye ne-cholesterol, njengoko bekutshiwo ngaphambili, zizondlo ezimbini ezidlala indima ebaluleke kakhulu ekuphuhlisweni kwengqondo yabantwana. Ke ngoko, amafutha asempilweni abalulekile ekutyeni komntwana. Akufanele athintelwe kakhulu okanye athintelwe ngokupheleleyo.

Musa ukunciphisa amafutha ekutyeni, ingakumbi kwiintsana ezingaphantsi konyaka omnye ubudala. Kubalulekile ekukhuleni kwazo ngokukhawuleza.

Kubantwana abaneminyaka engaphezu kwemi-2 ubudala, licebo elihle ukuzama ukugcina amafutha agcweleyo (oko kukuthi, iioyile zezilwanyana, njengeoyile yekhokhonathi) ngaphantsi kwe-10% yokutya konke abakutyayo.

Ngoko ke, ungayilawula njani le mali ininzi?

Ukutya uhlobo olufanelekileyo kunye nobungakanani bamafutha kubalulekile kubomi obusempilweni. Kodwa inyani yile, abantwana abaninzi kule mihla batya amafutha amaninzi kunalawo bawadingayo. Isiphumo esiphambili kukwanda kobunzima ngokungeyomfuneko.

Abantwana abatyebe kakhulu basengozini enkulu yokufumana izifo ezinzulu ezifana ne-cholesterol ephezulu, uxinzelelo lwegazi oluphezulu, kunye nesifo seswekile kwixesha elizayo.

Nazi ezinye iindlela ezilula zokukunceda wena nosapho lwakho niphuhlise imikhwa yokutya okunempilo:

• Yitya ukutya okuninzi okunamafutha aphantsi ngokwendalo (imifuno, iziqhamo, iimbotyi, iinkozo ezipheleleyo - njengerayisi yebran, iilentile - inyama engenamafutha kunye nentlanzi, kunye neemveliso zobisi ezingenamafutha aphantsi).
• Xa upheka , khetha amafutha angenawo amathambo asempilweni (afana neoyile yomnquma kunye neoyile yecanola) kwaye unciphise ubungakanani beoyile oyisebenzisayo kangangoko unako.
• Faka iintlobo ngeentlobo zeeproteni ekutyeni kwakho - inyama engenalusu kunye nenkukhu, intlanzi kunye neentlanzi zaselwandle ezityebileyo kwi-omega-3, kunye neeproteni zemifuno ezifana neetships, iilentils, iimbotyi eziluhlaza kunye nesoya nazo zilungile.
• Xa upheka inyama, intlanzi, kunye nenkukhu, sebenzisa iindlela ezifana nokubhaka, ukugrila, okanye ukurosta. Ezi ndlela azifaki ioyile eyongezelelweyo, kwaye amafutha asele ekutyeni ayalahleka, nto leyo enciphisa inani leekhalori. Ukuqhotsa kwioyile kongeza amafutha amaninzi kuphela.
• Yenza isidlo sasemini sabantwana bakho esikolweni, izimuncumuncu, kunye nokutya oza kuhamba nako xa uphuma nosapho lwakho ekhaya. Ngale ndlela, unokulawula ngcono ubungakanani bamafutha kwizinto ezityiwa lusapho lwakho.
• Nciphisa ukutya ngaphandle kangangoko unako, ingakumbi kwiindawo zokutyela ezithengisa ukutya okukhawulezayo.
• Ukuba kufuneka utye ngaphandle kancinci, nceda abantwana bakho benze ukhetho olusempilweni. Umzekelo, qiniseka ukuba ufumana isaladi eluhlaza kwaye ucele i-dressing enamafutha aphantsi. Beka i-mustard kwisandwich yakho endaweni ye-mayonnaise. Khetha ukutya okubhakiweyo, okugosiweyo, okanye okuphekiweyo endaweni yokutya okuqhotsiweyo.

Okona kubaluleke kakhulu, yiba ngumzekelo omhle nawe. Leyo yeyona ndlela ilungileyo yokufundisa abantwana bakho indlela yokutya enempilo. Xa bekubona usitya ukutya okunempilo, nabo baya kuqhelana nako.

Yeyiphi eyona nto ibalulekileyo esifanele siyithathele ekhaya kweli bali? (Umyalezo Wokubuyela Ekhaya)

Kulungile, ngoko ke sithethe kakhulu ngamafutha, akunjalo? Ndicinga ukuba uyiqonda kakuhle le nto ngoku.

Ngamafutshane, ayingawo onke amafutha amabi. Amafutha abalulekile emizimbeni yethu, ingakumbi ekukhuleni kwabantwana nasekusebenzeni kwengqondo. Into ebalulekileyo kukongeza uhlobo olufanelekileyo lwamafutha ekutyeni kwethu ngobungakanani obufanelekileyo .

• Amafutha angagcwaliyo – La ngabahlobo bethu abasenyongweni, afumaneka kwizinto ezifana neeavokhado, amandongomane ahlukeneyo (amandongomane, iialmond, iicashews), ioyile yomnquma, kunye neentlanzi ezinamafutha (isalmon, i-tuna). Zifake ezi ekutyeni kwakho.
• Amafutha agcweleyo – La mafutha avela kwizinto ezifana namafutha ezilwanyana, ibhotolo, itshizi, ubisi olunamafutha apheleleyo, kunye neoyile yekhokhonathi, kwaye kufuneka atyiwe ngokulinganisela. Akunyanzelekanga ukuba uwanqumle ngokupheleleyo, kodwa lumka malunga nobungakanani bawo.
• Amafutha e-Trans – La mafutha anokufumaneka ekutyeni okupakishwe kwiipakethe, kwezinye izinto ezibhakiweyo, nakukutya okuqhotsiweyo, kwaye kufuneka kuphetshwe kangangoko. La ngamafutha ambi kakhulu.
• Xa uthenga iphakheji yokutya, ziqhelise ukufunda ilebheli. Emva koko unokwazi ukuqonda ukuba yintoni kanye kanye oyityayo.
• Yitya ukutya okuphekwe ekhaya nanini na xa kunokwenzeka. Pheka usebenzisa iindlela ezinamafutha aphantsi nezinempilo.
• Fundisa abantwana bakho le mikhwa ilungileyo yokutya besebancinci. Xa wenza okufanayo, baya kuqhelana ngokwemvelo.
• Ukuze ube nobomi obusempilweni nobonwabisayo, ukutya okunesondlo, ukukhetha amafutha afanelekileyo, kunye nokuzilolonga rhoqo kubaluleke kakhulu.

Ndiyathemba ukuba nifumene ukuqonda okungcono ngamafutha kweli bali. Ukuba unemibuzo engaphezulu malunga nalo mba, ungathandabuzi ukubuza ugqirha wosapho lwakho okanye ingcali yesondlo efanelekileyo. Hlalani nisempilweni kwaye nonwabile nonke!

Amafutha, amafutha asempilweni, amafutha angagcwaliyo, amafutha agcweleyo, amafutha e-trans, isondlo sabantwana, ukutya okunempilo