Xa sisiva igama elithi 'ioyile' okanye 'amafutha', uninzi lwethu lucinga ukuba ayilunganga emzimbeni, akunjalo? Sizama ukunciphisa ukutya ioyile kuba inyusa ubunzima kunye ne-cholesterol. Kodwa ubusazi na ukuba kukwakho 'iioyile ezilungileyo' ezibalulekileyo emizimbeni yethu kwaye zilungile kakhulu entliziyweni? Elinye lamafutha 'alungileyo' ngamafutha e-polyunsaturated esithetha ngawo namhlanje. Mhlawumbi ugqirha wakho ukwabiza oku ngokuthi '(i-Polyunsaturated Fatty Acids - PUFA)'.
Kutheni imizimba yethu ifuna amafutha ngokwenene?
Njengeecarbohydrates kunye neeproteni, amafutha ayinxalenye ebalulekileyo yokutya kwethu okunesondlo. Masibone ukuba kutheni.
- Umthombo ophambili wamandla: Amafutha ngumthombo otyebileyo wamandla. Khawucinge nje, igram enye yeecarbohydrates kunye neproteni isinika iikhilocalories ezi-4 kuphela zamandla. Kodwa igram enye yamafutha inika iikhilocalories ezi-9 zamandla.
- Inceda ekufunxeni iivithamini: Amafutha abalulekile emizimbeni yethu ukuze ikwazi ukufunxa ngokufanelekileyo iivithamini ezinyibilikayo kumafutha ezifana neevithamini A , D, E, kunye neK. Nokuba uthatha kangakanani na, ezi vithamini aziyi kusebenza kakuhle ukuba awunamafutha aneleyo emzimbeni wakho.
- Inika ii-fatty acids ezibalulekileyo: Kukho ii-fatty acids umzimba wethu ongenakukwazi ukuzivelisa wodwa, kodwa zibalulekile ukuze siphile. Ezi zinto sizifumana kuphela ekutyeni esikutyayo.
Ziziphi iintlobo zamafutha? Masichonge amafutha 'alungileyo' kunye 'nabi'
Ngamafutshane, amafutha anokwahlulwa abe ziintlobo ezimbini eziphambili. La 'ngamafutha alungileyo' kunye 'namafutha amabi.' Le theyibhile iya kukunika umbono olungileyo ngale nto.
| Uhlobo lwamafutha | Indalo kunye nempembelelo kwimpilo |
|---|
| Amafutha 'Alungileyo' - Amafutha Angagcwaliyo | Ezi zilulwelo kubushushu begumbi (umz. ioyile yemifuno). Zilungile kakhulu entliziyweni. Zinciphisa inqanaba le-cholesterol embi egazini, zinciphisa umngcipheko wezifo ezifana nesifo sentliziyo kunye nesifo sohlangothi. Kukho iintlobo ezimbini zazo: i-monounsaturated kunye ne-polyunsaturated. |
| Amafutha 'Amabi' - Amafutha Agcweleyo | Ezi ziqinile kubushushu begumbi (umz. ibhotolo, ioyile yekhokhonathi). Zininzi kakhulu ekutyeni kwezilwanyana (inyama, itshizi). Ukutya kakhulu kwazo kunokunyusa izinga le-cholesterol embi (LDL) emzimbeni kwaye kwandise umngcipheko wesifo sentliziyo. |
| Amafutha 'amabi kakhulu' - Amafutha e-Trans | Olu lolona hlobo luyingozi lwamafutha. La mafutha enziwe ngokwenziwa (ngokusebenzisa i-hydrogenation) adla ngokufumaneka kwiimpahla ezibhakiweyo, kwi-margarine, nasekutyeni okucutshungulwayo. Anyusa i-cholesterol embi (LDL) kwaye anciphisa i-cholesterol elungileyo (HDL). Oku kwandisa umngcipheko wesifo sentliziyo, isifo sohlangothi, kunye nesifo seswekile. |
Ngaba uyaqonda? Akufuneki siyeke ngokupheleleyo ukutya amafutha. Okubalulekileyo kukunciphisa amafutha amabi (amafutha agcweleyo kunye namafutha aguqulweyo) endaweni yoko songeze amafutha alungileyo (amafutha angagcwaliyo) ekutyeni kwethu.
Zeziphi ukutya eziqulethe amafutha e-polyunsaturated (PUFA)?
Kulungile, ngoku makhe sijonge ngakumbi iqhawe lebali lethu, iPolyunsaturated Fat. La mafutha ahlulwe abe ziintlobo ezimbini eziphambili. Ziyi
-Omega-3 kunye ne
-Omega-6 . Zombini zibalulekile emizimbeni yethu. Nazi ezinye iindlela zokuzongeza ekutyeni kwethu kwemihla ngemihla.
| Ukutya okutyebileyo kwi-Omega-3 | Ukutya okutyebileyo kwi-Omega-6 |
|---|
- Intlanzi enamafutha (isalmon, i-mackerel, i-sardines, i-shark, i-herring)
- Ukutya kwaselwandle (iishrimp, iioyster)
- IiWalnuts
- Imbewu yeflakisi kunye nembewu yeChia
- I-Tofu
- Ioyile yeCanola, ioyile ye-olive
- Amaqanda
| - Ioyile yelanga, ioyile yesoya, ioyile yombona
- IiWalnuts, iipine nuts, iipeanuts
- Imbewu yesesame kunye nepaste yesesame (iTahini)
- Iimbotyi zesoya kunye netofu
- Amaqanda
- Inyama kunye nenkukhu
|
Iingenelo zamafutha e-Polyunsaturated emzimbeni wethu
La mafutha alungileyo anceda imizimba yethu ngeendlela ezahlukeneyo.
- Inceda ekunciphiseni izinga le-cholesterol embi ( LDL ) egazini lakho.
- Inciphisa umngcipheko wokugcinwa kwamafutha kunye nokuvaleka kwemithambo yegazi .
- Umngcipheko wesifo sentliziyo kunye nesifo sohlangothi uncitshiswe kakhulu.
- Inceda ekukhuleni nasekugcinweni kweeseli emzimbeni wethu.
- Kubaluleke kakhulu ekuphuhlisweni nasekusebenzeni kwengqondo .
- Ilawula uxinzelelo lwegazi kwaye iphucula impilo yentliziyo.
- Iivithamini ezinyibilikayo ngamafutha ezifana ne-vitamin E zonyusa amandla omzimba okuzifunxa.
Ingakanani into elungileyo kuthi?
Uhlobo lwamafutha owatyayo lubaluleke ngokulinganayo nobungakanani bawo. Oogqirha bacebisa ukuba utye malunga neegram ezingama-225 (ii-ounces ezi-8) zeentlobo ngeentlobo zeentlanzi zaselwandle ngeveki. Kukwangumbono olungileyo ukongeza malunga neepunipoyi ezi-3 ngosuku zeoyile yemifuno enempilo, njengeoyile yomnquma kunye neoyile yecanola. Eyona nto ibalulekileyo kukufunda iilebheli zokutya kunye nezidlo ozithengayo evenkileni. Jonga iintlobo zamafutha eziqulathwe kuzo, ingakumbi amafutha agcweleyo kunye namafutha e-trans. Khetha ukutya okunamafutha agcweleyo aphantsi kunye namafutha angenawo.
Ukuba unemibuzo malunga noku, ingakumbi ukuba unezinye izifo (ezifana nesifo seswekile okanye uxinzelelo lwegazi oluphezulu), thetha nogqirha wakho wosapho . Uya kukwazi ukukunika icebiso elifanelekileyo ngempilo yakho.
Umyalezo Wokuya Ekhaya
- Ayizizo zonke 'amafutha' angalunganga. Amafutha atyebileyo angamafutha amaninzi (polyunsaturated) kunye namafutha atyebileyo angamafutha atyebileyo (monounsaturated) 'amafutha alungileyo' alungele imizimba yethu neentliziyo zethu.
- Imizimba yethu ayinakukwazi ukuzenzela la mafutha alungileyo yodwa, ngoko ke kufuneka siwafumane ekutyeni okufana neentlanzi ezinamafutha, amantongomane (i-walnuts), kunye neoyile ezenziwe ngamantongomane (ioyile yomnquma).
- Nciphisa 'amafutha amabi' (amafutha agcweleyo nagqithisileyo) afumaneka kwiimpahla ezibhakiweyo, ekutyeni okucutshungulwayo, namafutha ezilwanyana kangangoko kunokwenzeka.
- Amafutha alungileyo anciphisa i-cholesterol embi, anciphisa umngcipheko wesifo sentliziyo, kwaye anceda ekusebenzeni kwengqondo.
- Soloko uqhagamshelana nogqirha wakho ukuze ufumane icebiso elingcono malunga nokutya kwakho.
Amafutha alungileyo, amafutha angenamafutha amaninzi, i-omega 3, i-omega 6, i-cholesterol, impilo yentliziyo, amafutha agcweleyo
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