Uma sizwa igama elithi "amafutha" noma "amafutha," abaningi bethu bayasaba kancane, akunjalo? "O, ukudla amafutha akukuhle, kukwenza ukhuluphale, futhi kwandisa i-cholesterol," yilokho okufika engqondweni yethu. Kodwa uyazi, leyo ndaba ayilona iqiniso ngokuphelele. Eqinisweni, amafutha abalulekile ukuze imizimba yethu isebenze kahle. Sidinga amafutha ukuze sigcine isikhumba sethu siphilile, sivikele izitho zethu zomzimba, futhi sisebenze kahle ohlelweni lwethu lwe-endocrine. Kodwa inkinga iwukuthi, akuzona zonke izinhlobo zamafutha ezilingana kahle.
Kunezinhlobo ezine zamafutha... Ziyini lezi?
Kalula nje, kunezinhlobo ezine eziyinhloko zamafutha ekudleni esikudlayo. Ake sibheke ukuthi ayini.
- Amafutha angagcwalisiwe
- Amafutha e-Polyunsaturated
- Amafutha agcwele
- Amafutha e-Trans
Ungakhathazeki ngala magama. Kulula kakhulu. Kunomehluko omncane ekwakhiweni kwamakhemikhali kwalezi zinhlobo zamafutha. Cabanga ngakho, amafutha agcwele yilawo aqinile ekushiseni kwegumbi, ajiyile kancane. Isibonelo, izinto ezifana nebhotela, amafutha e-lard, namafutha kakhukhunathi. Ngakolunye uhlangothi , amafutha angagcwele yilawo agcwele uketshezi ekushiseni kwegumbi. Izinto ezifana namafutha omnqumo namafutha e-canola.
Izinhlobo ezimbili zokuqala zalezi, okungukuthi amafutha angagcwalisiwe, zinhle kakhulu emizimbeni yethu. Kodwa izinhlobo ezimbili zokugcina, okungukuthi amafutha agcwele kanye namafutha ashintshiwe, yilokho esikubiza ngokuthi “amafutha amabi.” Ukudla kakhulu kwalawa kuyingozi empilweni yethu.
Kungani kufanele sesabe kangaka amafutha agcwele?
Isizathu esiyinhloko salokhu ukuthi amafutha agcwele akhuphula izinga "le-cholesterol embi" emizimbeni yethu. Kungenzeka ukuthi uke wezwa nge-cholesterol ethi 'LDL'. Yilokho okuyikho.
Uma izinga le-cholesterol ethi `LDL' landa emzimbeni, kwenzeka into eyingozi kakhulu. Le cholesterol embi ifakwa ngesimo se-`plaque' ezindongeni zemithambo yegazi yethu, ikakhulukazi imithambo yegazi ethwala igazi iye enhliziyweni. Ifana nokugqwala okwakheka ngaphakathi kwepayipi lamanzi. Ngenxa yalezi zinhlayiya, ukuhamba kwegazi kuya ngokuya kuba kuncane.
Cabanga nje, kwenzekani uma ihlule lihlangana ngaphakathi kwemithambo yegazi futhi livimba ukugeleza kwegazi? Inhliziyo ayitholi igazi eliyidingayo. Yilapho-ke kuvela khona ukuhlaselwa yinhliziyo .
Ngezinye izikhathi lezi zingcezu zegazi zingaphuka futhi zidlule egazini, zihlale emthanjeni wegazi omncane ebuchosheni. Yilapho kuvela khona izimo ezifana nokushaya kwenhliziyo .
Amafutha e-trans mabi nakakhulu. Awakhulisi nje kuphela i-LDL (i-cholesterol embi), kodwa futhi anciphisa i-HDL (i-cholesterol enhle), okuyinto enhle emizimbeni yethu. Yingakho amazwe amaningi edlulise imithetho yokususa amafutha e-trans okwenziwa ekudleni.
Ngakho-ke, odokotela batusa ukuthi ngaphansi kuka-10% wamakhalori ethu ansuku zonke avela kumafutha agcwele. Kuwukuhlakanipha ukufaka esikhundleni samafutha agcwele ngamafutha angagcwele (njengamafutha omnqumo namantongomane) ngangokunokwenzeka.
Ukudla okunamafutha agcwele kanye nezinye izindlela ezinempilo
Kulungile, ake sibheke ukuthi yikuphi ukudla okunamafutha amaningi agcwele, yikuphi ukudla okufanele sikunciphise, nokuthi yiziphi ezinye izindlela ezinhle esingazikhetha esikhundleni salokho. Ngizibeke etafuleni ukuze kube lula ukuziqonda.
| Gwema noma Ubeke Umkhawulo Kulokhu | Khetha Lokhu Esikhundleni |
|---|---|
| Inyama enamafutha: Izingxenye ezinamafutha zenyama yenkomo nengulube. | Inyama enamafutha amancane: Sika noma yimaphi amafutha abonakalayo enyameni bese uyipheka. |
| Isikhumba senkukhu: Isikhumba siqukethe amafutha amaningi enkukhu. | Inkukhu engenasikhumba: Susa isikhumba ngokuphelele ngaphambi kokupheka. |
| Ukhilimu Onzima Nebhotela: Ukhilimu onamafutha amaningi nebhotela elenziwe ngobisi. | Ubisi Olunamafutha Amafutha: Sebenzisa ubisi olunamafutha anamafutha esikhundleni sokhilimu ekhofini lakho. Sebenzisa amafutha emifino afana namafutha omnqumo ekuphekeni esikhundleni sebhotela. |
| Amasoseji nebhekoni: Lokhu kuqukethe inani elikhulu lamafutha agcwele kanye nosawoti. | Amasoseji enziwe ngenyama ye-turkey: Lawa anamafutha aphansi. Noma, khetha okunye okufana nenhlanzi. |
| Izinhlobo zoshizi:Ikakhulukazi ushizi othambile, okhilimu. | Ushizi onamafutha aphansi: Khetha ushizi onamafutha aphansi njengoshizi we-cottage. |
| Imikhiqizo yokubhaka: Ibhotela ne-margarine kusetshenziswa kakhulu ezintweni ezifana nama-patties, ama-roll, nama-pastries. | Ezinye izindlela zokupheka ezenziwe ekhaya ezinempilo: Uma uzenzela ekhaya, sebenzisa ibhotela elincane nemifino eminingi. |
| Ukudla okulula okupakishiwe: Ama-potato chips athengwa esitolo, izinto ezithosiwe ngokujulile njengama-crackers. | Ukudla okulula okubhakiwe: Izingcezu zamazambane ezibhakiwe ekhaya kuhhavini. Noma udle amantongomane (angabhakiwe) njenge-chickpeas nama-cashew. |
| Ukudla Okusheshayo: Ukudla okufana nama-French fries kanye ne-pizza. | Izinketho ezenziwe ekhaya: Faka ushizi onamafutha amancane kanye nemifino eminingi ku-pizza yakho eyenziwe ekhaya. Bhaka amazambane kuhhavini bese uwafaka njenge-fries. |
| I-ayisikhilimu nama-milkshake: Lokhu kuqukethe amafutha amaningi, ukhilimu, noshukela. | I-yogurt nezithelo: Uma uzizwa sengathi ufuna ukudla i-ayisikhilimu, yidla i-yogurt nezithelo. Noma khetha i-ayisikhilimu enamafutha aphansi noma i-sorbet. |
| Amasosi aqinile: Izinto ezifana ne-mayonnaise kanye ne-cream dressing zamasaladi. | Amasosi alula: Faka ijusi likalamula, amafutha omnqumo amancane kanye nopelepele omncane esaladini. Ungenza futhi i-dressing emnandi usebenzisa i-yogurt. |
Njengoba ubona kuleli thebula, akudingeki siyeke ukudla ngokuphelele. Into ebalulekile ukwenza izinqumo ezihlakaniphile. Ngokuphekela ekhaya esikhundleni sokudla ngaphandle, singalawula izithako esizisebenzisayo. Uma unemibuzo noma ukukhathazeka mayelana nokudla kwakho, khuluma nodokotela womndeni wakho.Ungalokothi unqikaze. Angakunikeza iseluleko esingcono kakhulu ngesimo sakho sempilo.
Umlayezo Wokuya Nawe Ekhaya
- Akuwona wonke amafutha amabi. Amafutha angagcwele (amafutha omnqumo, amantongomane, inhlanzi) abalulekile emizimbeni yethu.
- Kudingeka sinciphise amafutha agcwele kanye namafutha e-trans. Lawa atholakala ebhotela, enyameni enamafutha, ezintweni ezibhakiwe, kanye nokudla okusheshayo.
- Ukudla amafutha agcwele kakhulu kwandisa izinga le-cholesterol embi (LDL) egazini futhi kwandisa ingozi yokuhlaselwa yinhliziyo kanye nesifo sohlangothi.
- Ngokulungisa ukudla ekhaya kunokuthenga ukudla esitolo, ungakwazi ukulawula inani lamafutha owadlayo.
- Izinguquko ezincane zingaba nemiphumela emikhulu. Qala ngezinto ezilula njengokususa isikhumba enyameni noma ukusebenzisa amafutha omnqumo esikhundleni sebhotela.
- Uma ukhathazekile ngokudla kwakho noma amazinga e-cholesterol, qiniseka ukuthi uthintana nodokotela wakho.
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