"Amafutha"... amafutha ... Xa sisiva eli gama, lihlala lisithi yinto embi, akunjalo? Sihlala sisiva izinto ezinje ngokuthi "Musa ukutya amafutha, awalungelanga umzimba", "Nciphisa ukutya amafutha". Kodwa ubusazi ukuba ayizizo zonke iintlobo zamafutha ezimbi? Enyanisweni, kukwakho namafutha "alungileyo" abalulekileyo kubomi obusempilweni bomzimba wethu. Namhlanje, siza kuthetha ngohlobo lwamafutha olunempilo neluncedo entliziyweni.
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Masiqale siqonde ngamafutha.
Ngamafutshane, amafutha sisondlo esikhulu esinika imizimba yethu amandla. Igram nganye yamafutha esiwatyayo ineekhalori ezilithoba . Ikwanceda umzimba ukuba ufunxe iivithamini ezinyibilikayo kumafutha ezifana neevithamini A , D, E, kunye ne-K. Ngoko ke, ngokulinganisela, amafutha yinxalenye ebalulekileyo yokutya okunempilo .
Kukho iintlobo ezine eziphambili zamafutha. Ukuba ujonga ileyibhile yesondlo kwiphakheji yokutya oyithenga evenkileni, ungabona iinkcukacha malunga nala mafutha.
1. Amafutha agcweleyo
2. Amafutha angahluthwanga
3. Amafutha e-Trans - Olu lolona hlobo lubi kakhulu lwamafutha ekufuneka silulumkele kakhulu . La mafutha afumaneka kukutya okuninzi okucutshungulwayo, okupakishwe kwiipakethe, kwiibhisikithi, kwiikeyiki, njl.njl.
Ngoku makhe sijonge ngakumbi iintlobo zamafutha ezixutyushwa kakhulu: agcweleyo nangagcwaliyo.
| Uhlobo lwamafutha | Indalo kunye nefuthe emzimbeni | Ukutya okuqulethe okuninzi |
|---|---|---|
| Amafutha Agcweleyo | Iqinile xa ikwiqondo lobushushu begumbi. Ukutya kakhulu kunokunyusa izinga le-cholesterol embi (i-LDL cholesterol) emzimbeni. | Ioyile yekhokhonathi, ioyile yesundu, ibhotolo, itshizi, inkukhu enesikhumba, inyama ebomvu, ubisi kunye neemveliso zobisi. |
| Amafutha Angagcwaliyo | Zilulwelo kubushushu begumbi. Zinceda ekunciphiseni i-cholesterol embi (LDL) kwaye zonyusa i-cholesterol elungileyo (i-HDL cholesterol). La ngamafutha alungileyo. | Iioyile zemifuno (umnquma, i-canola), amandongomane , ii-almond), imbewu, ii-avokhado, kunye neentlanzi ezinamafutha. |
Ukuze kubekho ukutya okunempilo, oogqirha bacebisa ukuba ngaphantsi kwe-10% yeekhalori zethu zemihla ngemihla zivela kumafutha agcweleyo.
Iintlobo ezimbini zamafutha "alungileyo": i-Monounsaturated kunye ne-Polyunsaturated
Amafutha angagcwaliyo, esiwabiza ngokuba “ngamafutha alungileyo,” ahlulwe abe ziindidi ezimbini eziphambili.
1. Amafutha Angangxengwanga (i-MUFA)
Le yingongoma yethu namhlanje. Olu hlobo lwamafutha luluncedo kakhulu ekulawuleni amanqanaba e-cholesterol emzimbeni wethu. Lwenza izinto ezimbini:
Oku kufana nokutshayelela nokucoca indlela ngokususa uthuli. La mafutha "alungileyo" anciphisa ukuqokelelwa kwamafutha amabi kwimithambo yethu yegazi.
Ziziphi ukutya okunamafutha amaninzi angenawo umgubo?
- Iponyoponyo
- I-oyile ye-olivu
- I-oyile yecanola
- Iinati kunye neoyile yamandongomane
- Amantongomane afana nee-almond kunye nee-cashews
2. Amafutha e-Polyunsaturated (PUFA)
Eli lelinye ilungu losapho "lwamafutha alungileyo". Njengamafutha angagalelwanga, la mafutha anceda ekunciphiseni i-cholesterol embi nokunyusa i-cholesterol elungileyo. Mhlawumbi ukhe weva nge -Omega-3 kunye ne-Omega-6 . Yiloo nto la mafutha ekuthethwa ngayo.
Ziziphi ukutya ezinamafutha amaninzi e-polyunsaturated?
- Iioyile zemifuno ezifana ne-sunflower, i-sesame, i-soy, umbona
- Iintlanzi zolwandle ezinamafutha ezifana nesalmon, i-tuna, i-mackerel kunye ne-sardines
- Imbewu efana nembewu yeflakisi kunye nembewu yethanga
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Eyona nzuzo iphambili yokongeza olu hlobo lwamafutha ekutyeni kwethu kukunciphisa umngcipheko wezifo ezifana nesifo sentliziyo kunye nestroke .
Ukongeza, amafutha angenawo umxube anika imizimba yethu izondlo ezibalulekileyo ezifana ne -vitamin E. I-Vitamin E yi-antioxidant enamandla. Oku kuthetha ukuba inceda ekuthinteleni umonakalo kwiiseli zomzimba, izigcine zisempilweni, kwaye incede ekwakheni iiseli ezintsha.
Cinga ngako oku, nangona zonke iintlobo zamafutha zinenani elifanayo leekhalori, okubalulekileyo kukuba zichaphazela njani impilo yethu. Ke ngoko, ngokunciphisa amafutha agcweleyo njengebhotolo, i-margarine, kunye nenyama enamafutha, kwaye endaweni yoko wongeze ukutya okutyebileyo kumafutha angenawo amafutha afana neoyile yomnquma, ii-avokhado, kunye namandongomane, unokufumana izibonelelo ezinkulu zempilo.
Ungayigcina njani ukutya okunempilo kwentliziyo?
Ukuba wongeza le mikhwa incinci ebomini bakho, nawe unokuhlala unentliziyo ephilileyo.
- Funda iilebheli zokutya: Ngaphambi kokuba uthenge nantoni na evenkileni, yenza umkhwa wokufunda ilebheli yesondlo. "Amafutha apheleleyo" yindibaniselwano yazo zonke ezi ntlobo zamafutha. Jonga phantsi koko ukuze ubone ukuba angakanani 'Amafutha Agcweleyo'.
- Sebenzisa izinto ezincinci zokutshintsha ukutya: Utshintsho oluncinci kwindlela otya ngayo imihla ngemihla lunokuvelisa iziphumo ezinkulu.
- Xa uthenga izinto ezifana neyogathi kunye netshizi, khetha iintlobo ezinamafutha aphantsi.
- Endaweni yenkukhu enesikhumba, khetha inyama okanye intlanzi esusiwe ulusu.
- Yongeza imifuno kunye nemifuno engakumbi ekutyeni kwakho.
Iingcamango zesidlo sakusasa
Endaweni yokusebenzisa itshizi ekhrimu kwi-bagel yakho, yitya ikomityi ye-oats. Yongeza ithisipuni yomgubo wembewu yeflakisi kuyo ukuze wongeze i-Omega-3. Sebenzisa ubisi olunamafutha aphantsi endaweni yokusebenzisa ikhrimu enamafutha amaninzi kwikofu yakho.
Iingcamango zesidlo sasemini
Endaweni yokongeza iisosi ezifana nemayonnaise kwiisandwich zakho nakwiisaladi, xuba iavokhado evuthiweyo . Oku kuya kukunika ukhilimu owudingayo kunye namafutha anempilo angama-monounsaturated. Endaweni yeqhekeza lebhekoni, yongeza ezinye iziqwenga zenkukhu eziphekiweyo kwiisaladi zakho.
Iingcamango zesidlo sangokuhlwa
Xa uqhotsa okanye upheka intlanzi, sebenzisa ioyile yomnquma encinci endaweni yebhotolo. Endaweni yesosi ezenziwe ngekhrimu, fafaza amantongomane acoliweyo afana nee-almond okanye amantongomane phezu kwentlanzi. Yongeza ivumba elimnandi kwaye ikwalungile kwintliziyo yakho.
Umyalezo Wokuya Ekhaya
- Ayizizo zonke ii-fat ezimbi. Kukwakho namafutha 'alungileyo' abalulekileyo emzimbeni.
- Nciphisa ukutya kwakho amafutha agcweleyo (umz. ioyile yekhokhonathi, ibhotolo, inyama) kwaye utye amafutha angaphantsiyo (umz. ioyile yomnquma, iiavokhado, amantongomane).
- Amafutha angenawo umgubo anciphisa i-cholesterol embi (LDL) kwaye anyuse i-cholesterol elungileyo (HDL), nto leyo enciphisa umngcipheko wesifo sentliziyo.
- Funda iilebheli xa uthenga ukutya. Yongeza izinto ezincinci nezisempilweni ebomini bakho.
- Ukuba unezinye izifo, ezifana nesifo seswekile okanye uxinzelelo lwegazi oluphezulu, kubaluleke kakhulu ukuthetha nogqirha wakho ngaphambi kokuba wenze utshintsho olukhulu kwindlela otya ngayo.
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