Ingabe udokotela wakho ukutshelile ukuthi izinga lakho le-cholesterol liphezulu kancane? Uma lokho kwenzeka, into yokuqala abantu abaningi abayicabangayo nabayenzayo ukususa ngokuphelele amafutha namafutha ekudleni kwabo. Bacabanga ukuthi, "Ukudla uwoyela kuyimbangela yalokhu, ngakho ungadli uwoyela." Kodwa bewazi yini, ngokusho kochwepheshe bezokudla, ukususa zonke izinhlobo zamafutha ngokuzumayo kuzolimaza kakhulu kunokuba kuhle emizamweni yakho yokwehlisa i-cholesterol yakho. Uma kukhulunywa ngamafutha, into ebaluleke kakhulu ukukhetha inani elifanele kanye nohlobo .
Kungani amafutha/amafutha ebalulekile emizimbeni yethu?
Njengoba kukhona ukuxhumana phakathi kwamazinga e-cholesterol egazini namafutha ekudleni esikudlayo, ungase ucabange ukuthi ukususa amafutha ekudleni kwakho kuyinto engcono kakhulu ongayenza. I-cholesterol ephezulu iyisici esiyingozi ezifweni ezingathi sína njengesifo senhliziyo nesifo sohlangothi. Kodwa ochwepheshe bathi imikhawulo enjalo yokudla eyingozi ayilungile kuwe.
"Into embi kakhulu ongayenza ngenhliziyo yakho kanye nempilo yakho iyonke ukususa amafutha ngokuphelele ekudleni kwakho. Kunzima ngawe ukujwayela ukudla okungenamafutha, futhi akukuhle empilweni yakho ."
Kalula nje, ama-fatty acid abalulekile emizimbeni yethu ukuze isebenze kahle. Ezinye izinhlobo zamafutha , ikakhulukazi ama-fatty acid e-omega-3, empeleni zilungele inhliziyo yakho. Zisiza futhi ukuthutha nokumunca amavithamini ancibilikayo emafutheni njengevithamini A, D, E, kanye ne-K emzimbeni wonke. Akukhona lokho kuphela, kodwa amafutha nawo anikeza imizimba yethu amandla, noma amakhalori.
Ngaphandle kwalokho, amafutha asiza ekunambithekeni nasekunukeni kokudla, kanye nokukusiza uzizwe "usuthi" ngemva kokudla. Cabanga nje, ungaqhubeka nokudla ukudla okungenawo amafutha? Akuzizwa kugculisa, akunjalo? Ngakho-ke, esikhundleni sokususa amafutha ngokuphelele, kubaluleke kakhulu ukukhetha uhlobo olufanele.
Yimaphi amafutha angcono kakhulu ongawasebenzisa lapho upheka ukuze wehlise i-cholesterol?
Ukuze ulawule amazinga e-cholesterol, kubalulekile ukunciphisa inani lamafutha esiwadlayo, kanye nokukhetha uhlobo olufanele lwamafutha lapho sipheka. Amafutha esiwasebenzisa ezintweni ezifana nebhotela, i-margarine, namafutha emifino angahlukaniswa ngezigaba ezimbili eziyinhloko: amafutha amahle (amafutha angagcwalisiwe) kanye namafutha amabi (amafutha agcwele kanye nama-trans).
| Uhlobo lwamafutha | Incazelo kanye nokudla kufakiwe |
|---|---|
| Amafutha Ahle (Amafutha Angagcwalisiwe) | Lezi zilungele inhliziyo. Zivimbela imithambo yegazi ukuthi ivaleke. Lolu uhlobo okufanele silusebenzise kakhulu. - Amafutha angenawo amafutha amaningi: Amafutha omnqumo, amafutha e-canola, amafutha esesame, ama-avocado namafutha e-avocado, amantongomane afana namakinati namafutha awo. - Amafutha e-Polyunsaturated: uwoyela wommbila, imbewu yelanga namafutha, ubhontshisi namafutha kabhontshisi, uwoyela wezinhlanzi. |
| Amafutha Amabi (Amafutha Agcwele Futhi Aguquliwe) | Lokhu kwandisa ingozi yokuvaleka kwemithambo yegazi. Ukusetshenziswa kwazo kufanele kuncishiswe kakhulu. - Amafutha agcwele: Inyama enamafutha amaningi, imikhiqizo yobisi enamafutha agcwele (ibhotela, ushizi, i-ayisikhilimu), uwoyela kakhukhunathi , uwoyela wesundu. - Amafutha e-Trans: Ukudla okucutshunguliwe njenge-stick margarine, i-shortening, amabhisikidi athengwa esitolo, ama-cracker, nama-pastries. (Amafutha okupheka ngokuvamile awaqukethe amafutha e-trans.) |
Okudingeka ukwazi ngqo ngamafutha ethu kakhukhunathi
Njengoba ubona, uwoyela kakhukhunathi uhlukaniswe 'njengamafutha amabi'. Isizathu salokhu ukuthi uwoyela kakhukhunathi unamafutha amaningi agcwele . Kodwa kunephuzu elibalulekile okudingeka siliqonde lapha. Njengoba uwoyela kakhukhunathi uwumkhiqizo osuselwa ezitshalweni, awunayo i-cholesterol . Kodwa-ke, ngoba unamafutha amaningi agcwele, njenganoma yini enye, uwoyela kakhukhunathi kufanele udliwe ngokulinganisela . Nakuba kungadingeki ukuthi uwuyeke ngokuphelele, kuwukuhlakanipha ukugwema ukuwusebenzisa ngokweqile.
Umzimba wethu ukhiqiza inani lamafutha agcwele kanye ne-cholesterol oyidingayo. Ngakho-ke, asikho isidingo sokuthola amanye alawa ngaphandle. Asiwadingi nhlobo amafutha e-trans.
Umehluko wangempela phakathi kwamafutha amahle nambi
Eqinisweni, iningi lamafutha esiwasebenzisa ukupheka ngawo liyingxube yamafutha amahle namabi. Isibonelo, amafutha omnqumo abhekwa njengamafutha "amahle", kodwa futhi aqukethe amafutha agcwele (amafutha amabi). Ngokufanayo, ibhotela libhekwa "njengelibi," kodwa futhi liqukethe amafutha angagcwele (amafutha amahle). Ukuthi amafutha amahle noma amabi kuncike ekutheni aqukethe luphi uhlobo lwamafutha ngobuningi.
Kodwa khumbula, ukuthi uwoyela "muhle" akusho ukuthi ungawusebenzisa ngokweqile. Ukwenza kanjalo ngeke kusize ukwehlisa i-cholesterol.
Ngisho namafutha amahle (njengamafutha omnqumo) angangeza amafutha agcwele kanye nama-calories angadingeki emzimbeni wakho uma edliwa ngokulinganisela. Njengebhotela, amafutha omnqumo nawo aqukethe ama-calories. Uma ama-calories angadingeki engezwa emzimbeni, isisindo somzimba siyanda. Ukukhuluphala ngokweqile kungenye into eyingozi enkulu yesifo senhliziyo.
Ngakho-ke yiziphi izinhlobo zamafutha okufanele uzigcine ekhishini?
Kulungile, ngakho-ke yiziphi izinhlobo zamafutha okufanele sizisebenzise lapho sipheka ukuze sehlise i-cholesterol?
- Ukupheka okuvamile: Kungcono ukugcina amafutha anamafutha angagcwele futhi angamelana nokushisa okuphezulu ekhishini lakho. Izibonelo zifaka phakathi uwoyela wemifino, uwoyela we-canola, namafutha e-sunflower. Lawa ashibhile futhi angasetshenziswa ukulungisa izitsha ezahlukahlukene.
- Ukuze uthole ukunambitheka okukhethekile: Ungasebenzisa nezinto ezifana namafutha e-avocado namafutha e-almond.
- Mayelana Namafutha Omnqumo: Ungapheka ngamafutha omnqumo. Kodwa-ke, amafutha afana namafutha omnqumo angavamile, amafutha esesame, namafutha e-walnut akufanele abekwe ekushiseni okuphezulu. Asha kalula, alahlekelwe yizimfanelo zawo kanye nokunambitheka. Lawa asetshenziswa kangcono kumasaladi noma njenge-drip phezu kwemifino ephekiwe.
Ngaphandle kwamafutha kakhukhunathi namafutha esundu, amanye amafutha emifino yiwona anconywa kakhulu ochwepheshe. Kodwa lokho akusho ukuthi kufanele uyeke ngokuphelele ibhotela noma i-margarine. Into ebalulekile ukunciphisa ukusetshenziswa kwawo.
Kulungile, manje ake sipheke ngendlela ehlisa i-cholesterol!
Kunezindlela ezimbalwa ezilula zokunciphisa amafutha amabi ekudleni kwakho.
- Sebenzisa okungaphansi kwalokho iresiphi ekubizayo: Isibonelo, uma iresiphi yekhekhe idinga isigamu senkomishi yebhotela, kufanele usebenzise isigamu senkomishi yebhotela kanye nengxenye yesine yenkomishi yamafutha ekhwalithi enhle.
- Sebenzisa izinto ezinempilo esikhundleni sazo: Faka into efana namafutha e-canola esikhundleni se-shortening.
- Sebenzisa izinto ezingenamafutha esikhundleni sazo: Uma wenza izinto ezifana nama-pancake nama-muffin, ungashintsha ingxenye yamafutha ku-recipe nge-applesauce engenashukela noma i-yogurt engenamafutha.
Nazi ezinye izinto ezingasetshenziswa esikhundleni sazo.
| Esikhundleni salezi... | Zama lokhu... |
|---|---|
| 1 inkomishi ukhilimu omuncu | 1 inkomishi yeyogathi yamaGreki enamafutha aphansi noma ubisi olunamafutha amancane |
| Isipuni sebhotela lokuthosa | Ithisipuni elilodwa lebhotela + ithisipuni elilodwa nengxenye lamafutha e-canola/omunye uwoyela wemifino |
| Ibhotela lekomishi elilodwa nengxenye yokubhaka | 1/2 indebe ye-canola noma uwoyela wemifino noma 1/4 indebe yamafutha e-canola + 1/4 indebe yebhanana elicutshunguliwe noma 1/4 indebe yamafutha e-canola + 1/4 indebe ye-applesauce engenashukela |
| Ibhotela lekomishi eli-1/2 lama-brownies | 1/4 indebe yamafutha + izipuni ezintathu zama-plum omisiwe aqoshiwe |
| 1 inkomishi yobisi lonke | 1 inkomishi yobisi olunamafutha aphansi oluyi-1% noma Ubisi olusekelwe ezitshalweni njengobisi lwesoya/ubisi lwe-almond |
Kungakhathaliseki ukuthi ulandela yiphi indlela, umphumela uyafana: ukunciphisa inani lamafutha amabi (agcwele kanye namafutha ashintshiwe) afakwe ekudleni kwakho.
Umlayezo Wokuya Nawe Ekhaya
- Amafutha abalulekile ukuze umzimba wakho uhlale uphilile, ngakho ungawasusi ngokuphelele amafutha ekudleni kwakho.
- Into ebaluleke kakhulu ukukhetha amafutha amahle (amafutha angagcwalisiwe) nokunciphisa ukusetshenziswa kwamafutha amabi (amafutha agcwele kanye nama-trans) ngangokunokwenzeka.
- Ngisho namafutha amahle kufanele asetshenziswe ngokulinganisela, njengoba nawo enamafutha amaningi. Ukusetshenziswa ngokweqile kungaholela ekukhuluphaleni.
- Funda ilebula lokudla okucutshungulwe okuthengwe esitolo (amabhisikidi, amakhekhe) bese uhlola ukuthi aqukethe yini amafutha e-trans .
- Uma ukhathazekile ngamazinga akho e-cholesterol kanye nokudla okudlayo, khuluma nodokotela wakho njalo .
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