Ake sifunde kabanzi ngamafutha. Ungakhathazeki, ake sixoxe!

Uma sizwa igama elithi amafutha, ngezinye izikhathi siyesaba kancane, akunjalo? Abanye abantu bacabanga ukuthi, 'O, amafutha awalungile ukuwadla.' Kodwa bewazi, amafutha empeleni ayizakhamzimba ezibalulekile emizimbeni yethu. Akuwona wonke amafutha amabi, futhi ezinye izinhlobo zamafutha zibalulekile emizimbeni yethu ukuze isebenze. Ngakho-ke, namuhla sizosusa imibono eyiphutha ngala mafutha futhi sixoxe ngemininingwane yangempela.

Yini amafutha ayenzayo emizimbeni yethu?

Kalula nje, amafutha angenye yezakhamzimba ezine eziyinhloko ezinikeza amandla emizimbeni yethu. Ezinye ziyi-protein, ama-carbohydrate, namanzi. Lokhu sikubiza ngokuthi ama-macronutrients .

Enye yezinto eziyingqayizivele ngamafutha ukuthi aphezulu ngamakhalori uma kuqhathaniswa nezinye izakhamzimba. Cabanga nje, igremu elilodwa lamafutha linamakhalori angu-9. Kodwa igremu elilodwa lamaprotheni noma ama-carbohydrate linamakhalori angu-4 kuphela. Lokho kungaphezu kokuphindwe kabili! Ngakho amafutha angumthombo ogcwele kakhulu wamakhalori.

Amafutha uhlobo lwe- triglyceride eqenjini lamakhemikhali elithi `(Lipids)` . Umzimba wethu uyawadinga lawa `(Lipids)` noma amafutha ukuze enze imisebenzi eminingana ekhethekile. Cabanga nje, izindonga zamaseli ayizigidigidi emzimbeni wethu zakhiwe ngamafutha. Futhi, amafutha asiza ukugcina nokuthutha izinto ezithile emzimbeni. Isibonelo, amafutha abalulekile ukuze umzimba umunce kahle amavithamini ancibilikayo njengamavithamini A, D, E, kanye no-K. Amafutha asiza umzimba wethu ukuthi usebenzise lawa mavithamini ngendlela efanele.

Enye into ukuthi amafutha asisiza sizizwe 'senele, sigcwele' lapho sidla. Lokhu kubizwa ngokuthi ukusutha . Lokhu kusho ukuthi kubalulekile nokulawula ukudla kwethu ngokweqile. Ngakho-ke uma kunamafutha amancane ekudleni, sizizwa sigcwele ngokushesha, ngakho-ke sidla kancane kunalokho okufanele sidle.

Kodwa nansi into, amafutha esiwadlayo awagcinwa ngqo njengamafutha omzimba, okungukuthi, njengezicubu zamafutha . Lokho kwenzeka kuphela uma sidla amakhalori amaningi (kungakhathaliseki ukuthi avela kumaprotheni, ama-carbohydrate, noma amafutha) kunalawo esiwadingayo ngosuku. Okungukuthi, uma sidla amakhalori amaningi kunalawo esiwashisa ukuze sithole amandla, umzimba wethu uwagcina njengamafutha bese ukhula.

Ngakho-ke yiziphi izinhlobo zamafutha ezikhona?

Sivame ukuhlukanisa amafutha ngezigaba 'ezigcwele' kanye 'nezingagcwele'. Kodwa empeleni kuyinkimbinkimbi kakhulu kunalokho. Ukuze sibe neqiniso, kunezinhlobo ezine eziyinhloko zamafutha esizithola ekudleni:

• Amafutha angagcwalisiwe
• Amafutha e-Polyunsaturated
• Amafutha agcwele
• Amafutha e-Trans

Manje ake sibheke ngayinye yalezi zinhlobo ngokwehlukana.

Ayini amafutha angenawo usawoti?

Lokhu kubizwa nangokuthi ama-monounsaturated fatty acids (ama-MUFA) . Sithola lokhu kakhulu ku:

• Kusukela kuma-avokhado namafutha e-avokhado
• Amantongomane ahlukahlukene namafutha awo (isib. amantongomane, ama-alimondi, ama-cashew)
• Kusukela kuma-olive namafutha omnqumo

Odokotela batusa ukuthi ama-calories ethu ansuku zonke angama-20% noma ngaphansi kufanele avele kulawa mafutha agcwele. Uma umuntu omdala ojwayelekile enconywa ukuthi adle ama-calories angaba ngu-2,000 ngosuku, khona-ke ama-calories angaba ngu-400 kufanele avele kulolu hlobo okungenani.

Ake sifunde nangamafutha aqukethe i-polyunsaturated!

Lawa abizwa nangokuthi ama-polyunsaturated fatty acids (ama-PUFA) . Amanye awo angama-acid abalulekile . Lokhu kusho ukuthi imizimba yethu ayikwazi ukuphila ngaphandle kwawo, futhi imizimba yethu ayikwazi ukuwakhiqiza. Ngakho-ke, sidinga ukuwathola ekudleni esikudlayo.

Ama-acid abalulekile e-polyunsaturated fatty acids yilawa:

• I-Omega-3 : Indoda idinga cishe amagremu angu-1.6 ngosuku, kanti owesifazane udinga cishe amagremu angu-1.1.
• I-Omega-6 : Indoda idinga amagremu angu-17 ngosuku, kanti owesifazane udinga amagremu angu-12.

Kunezinhlobo ezimbili eziyinhloko zama-omega-3 fatty acid, futhi zivela emithonjeni ehlukene:

• Ama-omega-3 anochungechunge olude : Lawa atholakala kakhulu ezinhlanzini ezinamafutha, njenge-herring, i-mackerel, i-salmon, ama-sardine, i-trout, kanye ne-shellfish. Atholakala futhi ngobisi lwebele.
• Ama-omega-3 afushane : Lawa atholakala kakhulu emifinweni nasezitshalweni. Atholakala emifinweni eluhlaza njengesipinashi, uwoyela we-canola, imbewu ye-flax kanye namafutha embewu ye-flax, ubhontshisi, ama-walnut kanye namafutha e-walnut.

Kunemithombo eminingi yama-omega-6 fatty acids. Ezinye izibonelo yilezi:

• Ummbila namafutha ommbila
• Amaqanda
• Imifino efana nobhontshisi kanye namafutha kabhontshisi
• Imbewu yesesame namafutha esesame
• Imbewu yelanga kanye namafutha elanga
• I-margarine ethambile
• Igciwane likakolweni

Amafutha agcwele awakulungele yini?

Amafutha agcwele awuhlobo lwamafutha aqinile ekamelweni lokushisa. Awonakalisi ngamanani amancane kakhulu . Odokotela batusa ukuthi ngaphansi kuka-10% wamakhalori ethu aphelele ansuku zonke avela kumafutha agcwele.

Kodwa ucwaningo lukhombisile ukuthi ukudla amafutha agcwele kakhulu kungaba yingozi empilweni yakho . Lokhu kungenxa yokuthi kungandisa ingozi yakho yokuthola isifo senhliziyo, noma isifo senhliziyo . Ikakhulukazi, kucatshangwa ukuthi lokhu kungenxa yokuthi kuphakamisa izinga le-cholesterol embi, noma i-LDL cholesterol , emizimbeni yethu. Yingakho odokotela bencoma kakhulu ukuthi sinciphise inani lamafutha agcwele esiwadlayo nokuthi siwadla kangaki.

Ukudla okuyinhloko okunamafutha amaningi agcwele yile:

• Amafutha ezilwane (isb. i-Lard, i-Tallow)
• Ibhotela likakhukhunathi kanye noshokoledi (ikakhulukazi ushokoledi wobisi)
• Ubisi lukakhukhunathi namafutha kakhukhunathi (nakuba lokhu kuqukethe amafutha agcwele, kunemibono ehlukahlukene mayelana nokuwasebenzisa ngokulinganisela)
• Ukudla kobisi, ikakhulukazi ibhotela, ukhilimu, ubisi olunamafutha amancane, kanye noshizi othile
• Amafutha esundu
• Inyama ebomvu (inyama yenkomo, iwundlu, ingulube)

Amafutha e-Trans - lokhu kuyingozi kakhulu!

Amafutha e-trans afana kakhulu namafutha agcwele. Umehluko kuphela umehluko omncane ekwakhiweni kwamakhemikhali. Womabili aqinile ekushiseni kwegumbi, futhi womabili aphakamisa i-cholesterol embi (i-LDL cholesterol). Kodwa amafutha e-trans enza okubi nakakhulu - anciphisa i-cholesterol enhle (i-HDL cholesterol)! Le cholesterol ye-HDL uhlobo oluhle lwe-cholesterol oluvikela inhliziyo yethu.

Kunezindlela ezimbili amafutha e-trans angangena ngazo:

• Imithombo yemvelo : Inyama ebomvu nemikhiqizo yobisi ingaba namanani amancane kakhulu. Amanani amancane akhiqizwa futhi uma amafutha emifino eshiswa emazingeni okushisa aphezulu (isb., ngesikhathi sokuthosa kakhulu).
• Imithombo Yokwenziwa : Amafutha e-Trans adalwa ngokwenziwa ngokufaka uwoyela wemifino owuketshezi ezinqubweni ezithile zamakhemikhali, njenge-hydrogenation. Lawa ayingozi kakhulu . Ayevame ukutholakala ezintweni eziningi ezibhakiwe, ukudla okulula okupakishiwe, kanye nezinye izinhlobo ze-margarine.

Kodwa izindaba ezinhle ukuthi amazwe amaningi emhlabeni jikelele, njenge-United States, manje asekuvimbele ukufakwa kwamafutha e-trans okwenziwa ekudleni. Isizathu salokhu yizingozi zezempilo zesikhathi eside zokudla amafutha e-trans. Kukhona nobufakazi bokuthi amafutha e-trans andisa ingozi yomdlavuza nezinye izifo.

Ngakho-ke singahlukanisa amafutha njengahle nangalungile?

Eqinisweni, uma kukhulunywa ngamafutha ngaphandle kwamafutha ashintshiwe, kunzima ukusho ukuthi ‘lokhu kuhle, lokhu kubi.’ Amafutha ashintshiwe ahlala emabi, akukho kungabaza ngakho!

Kodwa ake sibheke ezinye. Ucwaningo lubonisa ukuthi imithombo yamafutha agcwele, ngezinye izikhathi ebizwa ngokuthi 'amabi' (isib. ubisi olunamafutha agcwele, ushokoledi omnyama, inyama engenasawoti), uma idliwa ngokulinganisela, ayikhulisi ngempela ingozi yesifo senhliziyo.

Futhi, yize lokho okubizwa ngokuthi amafutha angenasawoti 'amahle' (okungukuthi amafutha angenasawoti kanye nanamafutha angenasawoti amaningi) kuhle emzimbeni, awalungile uma edliwa ngokweqile. Okuningi kakhulu akukuhle, ngisho ne-nectar inobuthi. Yingakho odokotela bethi kufanele siqaphele inani lamafutha angenasawoti esiwafaka ekudleni kwethu.

Ingabe ukudla okunamafutha amancane kuhlale kukuhle?

Cha, akwenzeki njalo. Cabanga ngakho, uma unciphisa amafutha ekudleni, kushintsha ukunambitheka kwako, okuvame ukukwenza kube kubi kakhulu. Ngakho-ke izinkampani zokudla zenzani? Zengeza ushukela nama-carbohydrate amaningi ekudleni 'okunamafutha aphansi' ukuze kulungiswe lokho kunambitheka. Kodwa ngokuhamba kwesikhathi, lokhu shukela owengeziwe nama-carbohydrate kungandisa ingozi yokuthola izifo ezifana nesifo sikashukela sohlobo 2 .

Ngakho-ke, ukuze sigweme ukubhajwa entweni eyodwa embi nenye, kudingeka sifunde ilebula lokudla okunomsoco emaphaketheni okudla ngokucophelela.Qaphela kakhulu inani lama-carbohydrate noshukela okukuwo. Ungacabangi ukuthi into ethile ilungile ngoba nje ithi "ayinamafutha" noma "amafutha aphansi."

Uma unemibuzo ngalokhu, khuluma nomhlinzeki wakho wokunakekelwa okuyinhloko. Angakunikeza ulwazi olwengeziwe kanye nesiqondiso. Bangase bakuthumele kumuntu ofana nochwepheshe wezokudla noma isazi sokudla okunempilo.

Ingabe ikhona into efana nokudla okunamafutha amaningi?

Yebo, kunezindlela zokudla ezithile ezibeka phambili amafutha namaprotheni ngaphezu kwama-carbohydrate. Isibonelo ukudla okune-ketogenic . Lolu hlobo lokudla lungaba usizo kwezinye izifo, njengesithuthwane esingamelani nokwelashwa. Kodwa-ke, alufanele wonke umuntu. Kwabanye abantu, ukudla kwe-keto kungabeka ingcindezi eyengeziwe esibindini noma ezinso. Ngakho-ke, ungalokothi uqale ukudla kwe-keto ngaphandle kweseluleko sikadokotela.

Uma uya esitolo esikhulu uyothenga ukudla, kunezikhathi lapho udideka khona ngaphambi kokuthi ubheke amalebula ezondlo. Kujwayelekile ukuzizwa ulahlekile futhi udidekile ngokuthi la mafutha amahle noma amabi. Awuwedwa, abantu abaningi banjalo.

Udokotela wakho womndeni angakusiza ukuthi uthole okwengeziwe ngalokhu. Ukufunda ukufunda amalebula okudla okunempilo nokuhlonza izinhlobo ezahlukene zamafutha kungaba isinyathelo sokuqala esibalulekile. Uma usuwazi ukuthi yini okufanele uyibheke, ukwenza izinqumo ngamafutha nokunye ukudla ngeke kube nzima kangako.

Ngakho-ke, yimuphi umyalezo okufanele siwukhumbule kule ndaba?

Kulula kakhulu. Ukhuluphele akasona isitha sethu, ungumngane wethu! Kodwa ngezimo.

• Akuwona wonke amafutha amabi: Kukhona amafutha abalulekile emizimbeni yethu. Ngaphandle kwawo, asikwazi ukuba nempilo enhle.
• Gwema amafutha e-trans ngazo zonke izindleko: Lawa amabi kakhulu. Gwema ukudla okuqukethe amafutha e-trans okwenziwa ngangokunokwenzeka.
• Nciphisa amafutha agcwele: Nciphisa amafutha agcwele, atholakala ezintweni ezifana nenyama ebomvu, imikhiqizo yobisi enamafutha amaningi, uwoyela wesundu, kanye namafutha kakhukhunathi, okungenani.
• Beka phambili amafutha amahle: Faka amafutha angagcwalisiwe (angenawo amafutha amaningi kanye nangenawo amafutha amaningi) atholakala kuma-avokhado, uwoyela womnqumo, amantongomane (amakinati, ama-cashew, ama-alimondi), imbewu ye-flax, kanye nezinhlanzi ezinamafutha (njenge-salmon, ama-sardine) ekudleni kwakho.
• Ubuningi bubalulekile: Ngisho noma kuwuhlobo oluhle kakhulu lwamafutha, akukuhle ukuba namafutha amaningi kakhulu. Gcina konke kulinganisiwe.
• Funda amalebula: Ungakhohliswa amagama athi 'amafutha aphansi'. Hlola futhi okuqukethwe ushukela nama-carbohydrate.
• Funa iseluleko sezokwelapha: Uma unemibuzo mayelana namafutha noma ukudla okunomsoco, ungesabi ukubuza udokotela wakho.

Khumbula, ukudla okunempilo kubaluleke kakhulu empilweni enempilo. Kulokho kudla okunempilo, kubalulekile ukuba nohlobo olufanele lwamafutha, ngenani elifanele! Ngakho-ke masenze izinqumo ezihlakaniphile, sakhe ubungane namafutha, futhi sihlale siphilile!

Amafutha , ukudla okunempilo, ukudla okunempilo, ukudla, i-cholesterol, isifo senhliziyo, amafutha angagcwali, amafutha agcwele