Iningi lethu liyasaba kancane uma sizwa igama elithi "amafutha" noma "amafutha," akunjalo? Sivame ukuzwa izinto ezinjengokuthi, "Ungadli ukudla okunamafutha, kuzokukhuluphalisa," nokuthi "Kuzokhulisa i-cholesterol." Kodwa bewazi ukuthi akuzona zonke izinhlobo zamafutha ezimbi emizimbeni yethu? Eqinisweni, ezinye izinhlobo zamafutha zibalulekile emizimbeni yethu ukuze ihlale iphilile. Ngakho-ke namuhla, ake sisuse imibono eyiphutha ngala mafutha bese sikhuluma nje ngokuthi iqiniso liyini.
Kalula nje, ayini amafutha?
Amafutha angenye yezakhamzimba ezine eziyinhloko ezidingwa yimizimba yethu. Ezinye ziyiprotheni, ama-carbohydrate namanzi. Lokhu sikubiza ngokuthi izakhamzimba ezinkulu.
Isici esiyinhloko samafutha okuqukethwe kwawo amakhalori aphezulu. Okusho ukuthi, uma kuqhathaniswa nezinye izakhamzimba, amafutha anokuqukethwe kwamakhalori aphezulu kakhulu ngegremu ngayinye. Cabanga ngakho, igremu leprotheni noma i-carbohydrate linamakhalori ama-4 kuphela. Kodwa igremu lamafutha linamakhalori ayi-9. Lokhu kungaphezu kokuphindwe kabili.
Yini eyenziwa ngamafutha emizimbeni yethu?
Amafutha adlala indima ebaluleke kakhulu emizimbeni yethu. Izindonga zawo wonke amaseli emzimbeni wethu zakhiwe ngama-fatty acid. Amafutha futhi asiza ukugcina nokuthutha izinto ezithile kuwo wonke umzimba.
Isibonelo esihle ngamavithamini ancibilika emafutheni. Cishe uke wezwa ngamavithamini A, D, E, kanye no-K. Amafutha abalulekile emizimbeni yethu ukuze ikwazi ukumunca la mavithamini ngendlela efanele.
Ngaphezu kwalokho, amafutha asisiza sizizwe sigcwele ngemva kokudla, noma "sisuthi." Yingakho ukudla ukudla okunamafutha kancane kusenza sizizwe sigcwele ngokushesha.
Into ebalulekile ukuthi amafutha esiwadla ekudleni awagcinwa ngqo njengamafutha omzimba. Amafutha omzimba agcinwa kuphela uma sidla amakhalori amaningi (kungakhathaliseki ukuthi angamafutha, amaprotheni, ama-carbohydrate) kunalokho umzimba wethu okudingayo ngosuku.
Yiziphi izinhlobo eziyinhloko zamafutha?
Sivame ukuhlukanisa amafutha ngokwezigaba “amafutha amahle” kanye “namafutha amabi.” Kodwa empeleni kuyinkimbinkimbi kakhulu kunalokho. Ngokwesayensi, kunezinhlobo ezine eziyinhloko zamafutha ekudleni esikudlayo.
| Uhlobo Lwamafutha | Imithombo Evamile |
|---|---|
| Amafutha Angagcwele | Ama-avokhado namafutha e-avokhado, amantongomane afana nama-cashew namafutha awo, ama-olive namafutha omnqumo. |
| Amafutha Ane-Polyunsaturated | Izinhlanzi ezinamafutha njenge-salmon, i-mackerel, ama-sardine, ubhontshisi, imbewu ye-flax, imbewu ye-sunflower, ama-walnuts. |
| Amafutha Agcwele | Amafutha kakhukhunathi, ubisi lukakhukhunathi, amafutha esundu, ibhotela, ushizi, ubisi oluphelele, inyama ebomvu (inyama yenkomo, ingulube), ushokoledi. |
| Amafutha e-Trans | I-margarine ekhiqizwe ngokwenziwa, imikhiqizo yokubhaka, ukudla okusheshayo okuthosiwe ngokujulile (okuvinjelwe kwamanye amazwe). |
Ake sibheke lezi zinhlobo ngemininingwane ethe xaxa.
1. Amafutha Angagcwali - "Amafutha Amahle"
Lawa yiwo esiwabiza ngokuthi “amafutha amahle.” Aluketshezi ekamelweni lokushisa. Alungele kakhulu impilo yenhliziyo yethu. Kunezinhlobo ezimbili zawo:
- Amafutha angenawo amafutha amaningi: Lawa asiza ekunciphiseni izinga le-cholesterol embi (i-LDL cholesterol) emizimbeni yethu.
- Amafutha e-Polyunsaturated: Kulawa , ama-fatty acid e-Omega-3 kanye ne-Omega-6 ayizinhlobo ezimbili ezidingwa yimizimba yethu kodwa ezingenakukwazi ukuzikhiqiza zodwa. Ngakho-ke, kumelwe siwathole ekudleni. I-Omega-3 inawo wonke uwoyela wezinhlanzi futhi ibaluleke kakhulu ekusebenzeni kobuchopho kanye nempilo yenhliziyo.
2. Amafutha Agcwele - "Amafutha Okufanele Uwanciphise"
Lawa amafutha aqinile ekamelweni lokushisa (isib. uwoyela kakhukhunathi, ibhotela). Nakuba siwabiza ngokuthi “amafutha amabi,” empeleni awayona ingozi ngamanani amancane .
Kodwa-ke, ukudla amafutha agcwele kakhulu akuyona into enhle. Ngoba uma wenza kanjalo, izinga le-cholesterol embi (LDL) emzimbeni lizokhula, futhi ngokuhamba kwesikhathi, ingozi yesifo senhliziyo nokuvaleka kwemithambo yegazi inganda. Yingakho odokotela beluleka ukuthi udle lokhu ngokulinganisela nangokulinganisela.
3. Amafutha Ashintshiwe - "Amafutha Amabi Kakhulu"
Lolu uhlobo lwamafutha oluyingozi kakhulu futhi okufanele silugweme ngokuphelele. Amafutha e-trans akhiqizwe ngokwenziwa enziwa ngokufaka i-hydrogen emafutheni emifino acwebezelayo ukuze aqine (i-hydrogenation). Asetshenziselwa ukwandisa isikhathi sokudla esisele nokushintsha ukunambitheka.
Amafutha e-trans aphakamisa izinga le-cholesterol embi (LDL) ngenkathi ehlisa izinga le-cholesterol enhle (HDL). Lokhu kwandisa kakhulu ingozi yesifo senhliziyo. Ngenxa yalesi sizathu, amazwe amaningi emhlabeni jikelele avimbele ukufakwa kwamafutha e-trans okwenziwa ekudleni.
Ngakho-ke ingabe ukudla "okunamafutha aphansi" kuhle ngempela?
Lona umbuzo abantu abaningi abawubuzayo. Uma uya esitolo, kunezinhlobo eziningi ze-yogurt, ubisi, namabhisikidi abhalwe ukuthi "Amafutha Aphansi". Sicabanga ukuthi lokhu kunempilo kakhulu. Kodwa akunjalo ngaso sonke isikhathi.
Cabanga ngakho, uma unciphisa amafutha ekudleni, kuvame ukulahlekelwa ukunambitheka kwawo. Ngakho-ke izinkampani zokudla zenzani? Ukuze zibuyisele ukunambitheka okulahlekile, zengeza ushukela owengeziwe, usawoti, noma amanye ama-carbohydrate. Ngakho-ke kungenzeka ukuthi udla into ocabanga ukuthi inamafutha aphansi, kodwa empeleni ingaba noshukela omningi. Ngokuhamba kwesikhathi, lokhu kungandisa ingozi yakho yezinye izifo, njengesifo sikashukela sohlobo 2.
Ngakho-ke, kubaluleke kakhulu ukufunda ilebula lokudla okunomsoco ngaphambi kokuthenga noma yini. Ngisho noma inamafutha aphansi, hlola ukuthi iqukethe ushukela nama-carbohydrate angakanani.
Ucabangani ngokudla okunamafutha amaningi?
Kunezindlela ezithile zokudla, njengokudla okune-ketogenic, okunciphisa kakhulu ama-carbohydrate futhi kwandise ukudla kwamafutha namaprotheni. Lokhu kungaba usizo kwezinye izimo zezokwelapha (isb., isifo sokuwa esingalapheki).
Kodwa-ke, lolu hlobo lokudla okukhethekile alufanele wonke umuntu. Kwabanye abantu, ukulandela ukudla okunjalo okunamafutha amaningi kungabeka ingcindezi eyengeziwe esibindini noma ezinso. Ngakho-ke, ungalokothi ulandele ukudla okukhethekile okunjalo ngaphandle kokukhuluma nodokotela wakho.
Uma unemibuzo mayelana nokudla nokudla okunempilo, futhi uzizwa udidekile, kuyinto evamile. Into engcono kakhulu ongayenza ukubona udokotela womndeni wakho bese uxoxa ngalokhu. Angakuqondisa ohlelweni lokudla okunempilo olufanele wena.
Umlayezo Wokuya Nawe Ekhaya
- Akuwona wonke amafutha “amabi.” Amafutha “amahle”, njengamafutha angagcwele, abalulekile emizimbeni yethu ukuze ihlale iphilile.
- Zama ukufaka ukudla okucebile ngamafutha angagcwali, njenge-avokhado, uwoyela womnqumo, amantongomane afana nama-cashew nama-alimondi, kanye nenhlanzi enamafutha ekudleni kwakho.
- Nciphisa ukudla kwakho amafutha agcwele (amafutha kakhukhunathi, ibhotela, inyama ebomvu). Akudingeki uwaqede ngokuphelele, kodwa wadle ngokulinganisela.
- Gwema ukudla okuqukethe amafutha e-trans okwenziwa (izinto ezibhakiwe, ezinye izinhlobo ze-margarine) ngangokunokwenzeka. Lezi yizinhlobo zamafutha "amabi".
- Ungakhohliswa ilebula ethi "Amafutha Aphansi". Futhi, qaphela inani likashukela eliqukethe ngaphambi kokuthenga.
- Qiniseka ukuthi uthintana nodokotela wakho ngaphambi kokwenza noma yiziphi izinguquko ezinkulu ekudleni kwakho, ikakhulukazi ngaphambi kokulandela ukudla okunamafutha amaningi njenge-keto.
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