Xa usasaza ibhotolo kwisonka sakho okanye uzama ukutya iqhekeza lesonka samasi, awuzange uve na ukukhalinyelwa kusapho lwakho, "Owu, ukutya oko kuya kunyusa i-cholesterol yakho kwaye kubangele ukuhlaselwa yintliziyo ?" Ibali esilivileyo sonke ixesha elide kukuba la mafutha ezilwanyana, oko kukuthi, amafutha agcweleyo, awalungelanga intliziyo. Besisoloko sixelelwa ukuba la mafutha, avela kwizinto ezifana nenyama, itshizi, ubisi, nebhotolo, anegalelo kwisifo sentliziyo. Endaweni yoko, sifunde nokutya "amafutha alungileyo" afana namandongomane, intlanzi, kunye neoyile yemifuno. Kodwa ngaba eli bali liyinyani ngokwenene? Masifumanise ngokuthe ngqo ngalo namhlanje.
Uphando olutsha lubalisa ibali elahlukileyo
Uphando lwakutshanje luye lwayitshintsha kancinci le nkolelo indala. Cinga ngoku: Uphononongo olukhulu lwezifundo ezingama-72 lufumanise ukuba akukho nxibelelwano luthe ngqo phakathi kokutya amafutha agcweleyo kunye nesifo sentliziyo esikhula . Ayipheleli apho, ikwafumanise nokuba amafutha angagcwaliyo , afumaneka kwizinto ezifana neoyile yomnquma kunye neeavokhado, awaboneleli ngokhuseleko oluphezulu kwisifo sentliziyo njengoko bekucingelwa ngaphambili.
Asikuko okokuqala kuxelwa into efana nale. Uphononongo olufana nalo kwiminyaka embalwa eyadlulayo nalo aluzange lufumane unxibelelwano phakathi kwamafutha agcweleyo nesifo sentliziyo.
Kodwa asinakufikelela kwisigqibo sokugqibela kwezi zifundo zodwa. Imibutho yezempilo ephambili ehlabathini, umzekelo, i-American Heart Association, isathi ukutya amafutha amaninzi agcweleyo kwandisa umngcipheko wesifo sentliziyo. Ayikatshintshi izikhokelo zayo okwangoku. Ngoko ke kukho amacala amabini kweli bali.
Ngoko ke simele senze ntoni? Sifanele sitye njani?
Ide isayensi ifumane impendulo ecacileyo koku, yintoni esifanele siyenze?
Musa ukujonga nje olu phando lutsha uze ugxeke ngoko nangoko izinto ezifana nenyama yenkomo, ibhotolo, netshizi. Into ebalulekileyo kukucamngca ngobulumko ngeentlobo zamafutha esiwatyayo.
Ingcamango ephambili apha "kukutshintsha." Njengoko iingcali zezondlo zisitsho, "Ukuba ususa amafutha agcweleyo ekutyeni kwakho uze uwatshintshe ngamafutha angenawo umxube , ufumana inzuzo ecacileyo ekunciphiseni umngcipheko wakho wesifo sentliziyo."
Ngoku, olu hlobo lwamafutha lunokuba lukubhide kancinci. Masihlale silula.
| Uhlobo lwamafutha | Ivela phi? (Imithombo) | Yintoni omawuyenze? (Ufanele uyenze ntoni?) |
|---|---|---|
| Amafutha Agcweleyo | Inyama ebomvu, ibhotolo, itshizi, ubisi olupheleleyo, ioyile yekhokhonathi, ioyile yesundu. | Akunyanzelekanga ukuba uyeke ngokupheleleyo, kodwa yibeke umda. |
| Amafutha angagcwaliyo | Ioyile yomnquma, iavokhado, amandongomane, iialmond, iicashews. | Ukhetho oluhle. Yongeza ekutyeni. |
| Amafutha e-Polyunsaturated | Iintlanzi ezinamafutha afana nesalmon, i-mackerel, iisardine, kunye neherring. Iioyile zesoya, zombona, kunye ne-canola. Iiwalnuts, imbewu yeflakisi. | Ilungele kakhulu impilo yentliziyo. Kungcono ukuthatha la mafutha agcweleyo endaweni yawo. |
Ngamafutshane, ukuba unciphisa ibhotolo yakho endaweni yoko wongeza ioyile yomnquma, iqhekeza lentlanzi kwisidlo sakho, okanye amantongomane ambalwa kwisaladi yakho, kunokwenza umahluko omkhulu kwimpilo yentliziyo yakho. Amafutha e-polyunsaturated yi - omega-3s esiye seva ngayo kwayeYenzelwe ii-fatty acids ezibizwa ngokuba yi-Omega-6.
Isisombululo esilungileyo: iphethini 'yokutya okupheleleyo'
Eyona ndlela ilungileyo yokuthintela isifo sentliziyo kukutya ukutya okuninzi okupheleleyo, okungalungiswanga ngangokunokwenzeka.
Kuthetha ukuthini oko? Kuthetha ukutya ukutya kwendalo okuninzi kangangoko kunokwenzeka endaweni yokutya okupakishwe kwiipakethe, okusemathinini, nokulungisiweyo.
- Intlanzi entsha
- Iimbotyi ezifana neembotyi, iimbotyi kunye neelentile
- Iziqhamo nemifuno emitsha
- Irayisi emdaka
- Amantongomane afana namandongomane, ii-cashews, kunye nee-walnuts
- Amantongomane afana nembewu yethanga kunye nembewu yelanga
- Ioyile yemifuno kunye neoyile yomnquma
- Izinto ezifana neyogathi, ubisi olungenamafutha, kunye nenyama ezimbalwa kunye netshizi ezikhethwe kakuhle
Umzekelo omhle woku kukutya kwaseMeditera , okuqulethe malunga ne-45% yamafutha ekutyeni kwabo, kodwa kuvela kwimithombo enempilo efana neoyile yomnquma, intlanzi kunye namandongomane.
Okokugqibela, khumbula ukuba ukutya akukuphela kwento enokubangela isifo sentliziyo. Izakhi zofuzo zakho kunye nemikhwa yakho yokuphila (efana nokutshaya, ukungazilolongi, kunye namanqanaba aphezulu oxinzelelo) nazo zidlala indima enkulu.
Ukuba unemibuzo okanye iinkxalabo malunga nokutya kwakho okanye umngcipheko wakho wesifo sentliziyo, eyona nto ilungileyo onokuyenza kukuthetha nogqirha wakho wosapho. Angakunika icebiso elifanelekileyo ngokusekelwe kwimeko yakho yempilo.
Umyalezo Wokuya Ekhaya
- Ingcamango yokuba amafutha agcweleyo (ibhotolo, itshizi, inyama) mabi ngokupheleleyo ngoku iyathandatyuzwa. Kodwa oko akuthethi ukuba kulungile ukutya kakhulu kuwo. Kubalulekile ukulawula ubungakanani bawo .
- Eyona nto ibalulekileyo kukutshintshaUkutshintsha amafutha agcweleyo ngamafutha angenamafutha amaninzi – afumaneka kwiintlanzi ezinamafutha, amandongomane, kunye neeoyile zemifuno – kunokunciphisa umngcipheko wesifo sentliziyo.
- Kuphephe ukutya okucutshungulweyo kangangoko unako kwaye utye ukutya okupheleleyo . Irayisi emdaka, imifuno, iziqhamo, iimbotyi, intlanzi kunye namandongomane zimizekelo emihle.
- Ayikokutya kuphela okuchaphazela izifo zentliziyo. Indlela ophila ngayo, ukuzilolonga, ukuphepha ukutshaya , kunye nokulawula uxinzelelo nazo zibaluleke kakhulu.
- Ukuba unamathandabuzo ngempilo yakho, kuphephe ukuqikelela. Funa icebiso elifanelekileyo kugqirha wakho.
Amafutha Agcweleyo, Amafutha Agcweleyo, Impilo Yentliziyo, I-Cholesterol, Isifo Sentliziyo, Ukutya Okunempilo, Amafutha Agcweleyo Aninzi
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