Uninzi lwethu luye luyoyika kancinci xa sisiva igama elithi " amafutha ," akunjalo? Izinto ezinje ngokuthi "Ndiza kukhula ndityebe," "Ndiza kwakha i-cholesterol," kunye nokuthi "Ndiza kuba nesifo sentliziyo" zifika engqondweni. Ngaphambili, oogqirha babesixelela ukuba sinciphise okanye siphephe amafutha. Kodwa ngoku, isayensi yezonyango ihambele phambili, kwaye siyazi ukuba ayizizo zonke amafutha esiwatyayo angalunganga emizimbeni yethu. Enyanisweni, kukho amafutha "alungileyo" anokunceda ukulawula amanqanaba akho e-cholesterol kwaye akugcine usempilweni.
Kutheni amafutha ebaluleke kakhulu emizimbeni yethu?
Ngamafutshane, amafutha sisondlo esibalulekileyo ekusebenzeni kakuhle kwemizimba yethu. Cinga nje ngomsebenzi owenziwa ngala mafutha emizimbeni yethu.
- Inika amandla: Amafutha ngumthombo omkhulu wamandla onika amandla afunekayo ukusebenza imini yonke.
- Igcina ubushushu bomzimba: Amafutha anceda ukugcina ubushushu bomzimba wethu buzinzile.
- Ukwakha iiseli: Yonke iseli emzimbeni yenziwe nge-membrane yeseli enamafutha.
- Ikhusela amalungu omzimba: Amafutha asebenza njengesigqubuthelo esikhuselayo esijikeleze amalungu abalulekileyo angaphakathi njengentliziyo kunye nezintso.
- Inceda ekufunxeni iivithamini: Amafutha abalulekile emzimbeni ukuze kufunxe iivithamini ezinyibilikayo njengeevithamini A , D, E, kunye ne-K.
- Ivelisa iihomoni : Amafutha abalulekile ekuvelisweni kweehomoni ezilawula imisebenzi eyahlukeneyo emzimbeni.
Eyona nto ibalulekileyo kukongeza iintlobo ezifanelekileyo zamafutha ekutyeni kwethu, ngobuninzi obufanelekileyo . Amafutha angagcwaliyo ngamafutha 'alungileyo' alungele umzimba. Amafutha agcweleyo kunye namafutha atshintshiweyo ngamafutha 'amabi' ekufuneka siwalumkele. Masijonge la ngokwahlukeneyo ngoku.
Zithini amafutha agcweleyo nalawo angagcwaliyo?
Umahluko omkhulu phakathi kwezi ntlobo zimbini zamafutha yindlela ezimile ngayo iikhemikhali. Kodwa masingathethi ngezinto ezinzima kangaka, masiziqonde ngokulula.
- Amafutha agcweleyo : La mafutha ahlala eqinile xa kushushu kwigumbi. Cinga ngeoyile yekhokhonathi nebhotolo. Ajika abe lilitye xa kubanda, akunjalo? Yiloo ndlela kanye asebenza ngayo.
- Amafutha angagcwaliyo: La ngamafutha angaphantsi kolwelo kubushushu begumbi. Imizekelo ibandakanya ioyile yomnquma kunye neoyile yelanga.
Kutheni sifanele sixhalabele amafutha agcweleyo?
Xa sitya ukutya okuninzi okunamafutha agcweleyo, amanqanaba ethu "e-cholesterol embi" ( i-LDL cholesterol ) anokunyuka. Le cholesterol ye-LDL ifakwa eludongeni lwemithambo yegazi yethu, nto leyo ebangela ukuvaleka. Oku kwandisa umngcipheko wezifo ezinzulu ezifana nesifo sentliziyo kunye nestroke.
| Ukutya Okuphezulu Ngamafutha Agcweleyo | |
|---|---|
| Inyama ebomvu | Inyama yenkomo, inyama yebhokhwe, inyama yengulube |
| Inkukhu enesikhumba | Inkukhu enesikhumba |
| Iimveliso zobisi ezinamafutha apheleleyo | Ubisi, Itshizi, I-ayisikhrim, Iyogathi |
| Ibhotolo kunye neGhee | Ibhotolo kunye neGhee |
| Ezinye iioyile zemifuno | Ioyile yekhokhonathi, ioyile yesundu |
Nangona kunjalo, kukho izimvo ezahlukeneyo kuluntu lwezonyango malunga nala mafutha agcweleyo. Ezinye izifundo zithi akukho bungqina bokuba anxulumene ngqo nesifo sentliziyo. Nangona kunjalo, imibutho emikhulu efana ne-American Heart Association icebisa ukuba ungafumani ngaphezulu kwe-5%-6% yeekhalori zakho zemihla ngemihla ezivela kumafutha agcweleyo. Into ebalulekileyo kukuba yintoni oyityayo endaweni yamafutha agcweleyo. Umzekelo, ukutshintsha amafutha agcweleyo ngamafutha 'alungileyo' angagcwaliyo kunokunciphisa umngcipheko wakho wesifo sentliziyo.
Amafutha Angagcwaliyo
La mafutha siwabiza ngokuba “ngamafutha alungileyo.” Siwafumana ikakhulu kwimifuno, amandongomane, neentlanzi. Ngenxa yokuba alungile entliziyweni nakwezinye iindawo zomzimba, oogqirha bacebisa ukuba siwafake ekutyeni kwethu endaweni yamafutha amabi.
Amafutha angagcwaliyo ahlulwe abe ziindidi ezimbini eziphambili:
1. Amafutha angaxutywanga: La mafutha alula xa ekwiqondo lobushushu begumbi, kodwa ayaqina xa efakwe efrijini.
- Zeziphi ukutya eziqulathe ezi zinto?: Iiavokhado, ioyile yomnquma, ioyile yecanola, ioyile yamandongomane, amandongomane afana neealmond, iicashews, kunye neehazelnuts.
2. Amafutha e-polyunsaturated: La mafutha ahlala engamanzi kubushushu begumbi nakwifriji.
- Zeziphi ukutya eziqulathe ezi zinto?: Imbewu yeflakisi, ioyile yombona, ioyile yesoya, ioyile yelanga, iiwalnuts, iintlanzi ezinamafutha ezifana nesalmon, i-tuna, kunye ne-mackerel.
I-Omega-3 kunye ne-Omega-6: Kutheni zibaluleke kangaka?
Ngaba ukhe weva nge-Omega-3 kunye ne-Omega-6? Ezi ziyinxalenye yamafutha e-polyunsaturated akhankanyiweyo apha ngasentla. Zikwabizwa ngokuba "zii-essential fatty acids" kuba imizimba yethu ayinakuzenza yodwa. Oku kuthetha ukuba simele sizifumane ekutyeni kwethu.
Ii-Omega-3 Fatty Acids
Izifundo zibonise ukuba ezi zinto ziyanciphisa umngcipheko wesifo sentliziyo. Ziza ngeendlela ezintathu eziphambili: i-EPA, i-DHA (efumaneka kakhulu kwiintlanzi), kunye ne-ALA (efumaneka kwizityalo).
- Eyona mithombo ilungileyo: Ukutya iintlanzi ezinamafutha ezifana nesalmon, i-mackerel, kunye ne-herring ubuncinane kabini ngeveki kunokukunceda ufumane i-omega-3s yakho. Iimbewu zeflax kunye neewalnuts nazo ziqulethe.
Ii-Omega-6 Fatty Acids
Ezi zifumaneka kwimifuno eluhlaza, amandongomane, kunye neeoyile zemifuno. Nangona ngaphambili kwakucingwa ukuba azilunganga entliziyweni, uphando lwanamhlanje lubonisa ukuba zikwaluncedo kwimpilo yentliziyo.
Uhlobo lwamafutha ekufuneka uwaphephe: Amafutha eTrans
Olu lolona hlobo lubi nolona luyingozi lwamafutha. Nangona luvela ngokwendalo ngamanani amancinci kwinyama nakwiimveliso zobisi, uninzi lwamafutha e-trans esiwasebenzisayo enziwe ngokwenziwa kwiifektri. Iioyile zemifuno ezingamanzi ziyaqina ngokongeza i-hydrogen (i-hydrogenation). Oku kuvumela ukutya ukuba kugcinwe ixesha elide, kwaye kukunika incasa engcono kunye nenkangeleko.
Musa ukucinga ukuba ukutya kusempilweni ngokupheleleyo kuba nje kusithiwa "akukho mafutha agqithisileyo"! Kusenokuba neswekile eninzi, ityuwa, okanye amafutha agcweleyo. Ngoko ke soloko ufunda ilebheli ngononophelo.
Ezi zinokuba nencasa entle, kodwa azilungelanga umzimba wakho. La mafutha angenampilo anyusa amanqanaba e-cholesterol e-LDL kwaye anciphise amanqanaba e-cholesterol e-HDL. Oku kwandisa kakhulu umngcipheko wesifo sentliziyo, istroke, kunye nesifo seswekile sohlobo lwesibini .
| Ukutya Okunokuba Ne-Trans Fat | |
|---|---|
| Ukutya okuqhotsiweyo | Iifries, iipatties, iirolls |
| Iimveliso zebhekile | Iikeyiki, iipastries, iibhisikithi, iikuki, iidonathi |
| I-Margarine (Iintonga okanye ii-margarine zebhafu) | Ezinye iintlobo zemargarine |
| Ukutya okukhawulezayo | I-popcorn ye-microwave, i-pizza eqandisiweyo |
Umyalezo Wokuya Ekhaya
- Ukuze ugcine intliziyo yakho kunye nomzimba wakho uphilile, fumana uninzi lwamafutha owafaka ekutyeni kwakho kumafutha angenawo amathambo 'alungileyo'. Faka izinto ezifana neeavokhado, amantongomane, intlanzi enamafutha, kunye neoyile yomnquma ekutyeni kwakho.
- Nciphisa ukutya kwakho inyama ebomvu, inkukhu engenalusu, iimveliso zobisi ezinamafutha apheleleyo, kunye neoyile yekhokhonathi, equlethe amafutha agcweleyo 'amabi'.
- Ziphephe ukutya okuqhotsiweyo, iimveliso zokubhaka, kunye nokutya okukhawulezileyo okucutshungulwayo, okuqulethe amafutha e-trans 'ayingozi', kangangoko kunokwenzeka. Kulungile ukuyeka ukuwatya ngokupheleleyo.
- Fumana uninzi lwesondlo sakho kwimifuno, iziqhamo, iimbotyi, iinkozo ezipheleleyo, kunye neeproteni ezingenamafutha aneleyo njengentlanzi kunye nenkukhu engenalusu.
- Xa uthenga into evenkileni, funda ilebheli ngononophelo.Lumka malunga nobungakanani bamafutha, iswekile kunye netyuwa ekuyo.
- Ukuba unemibuzo okanye unenkxalabo malunga namanqanaba e-cholesterol okanye indlela otya ngayo, thetha nogqirha wakho ngayo.
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