"O, ungadli ukudla okunamafutha, kuzokwandisa i-cholesterol!" "Ukudla ukudla okunamafutha akukuhle emzimbeni!"... Sizwa lezi zinto njalo, akunjalo? Eqinisweni, abaningi bethu bayayesaba igama elithi 'amafutha'. Isizathu salokhu ukuthi ososayensi bathole ukuthi amafutha angabangela izifo eziningana, njengesifo senhliziyo, ukukhuluphala, kanye nezinye izinhlobo zomdlavuza. Yingakho izitolo manje zigcwele zonke izinhlobo zokudla okubizwa ngokuthi "okungenamafutha". Kodwa ingabe ngempela kumayelana nokuyeka uwoyela ngokuphelele? Cha. Indaba yangempela imayelana nokugwema uwoyela omubi nokudla uwoyela omuhle, ngobuningi obufanele, kanye nokudla okulinganiselayo .
Lokhu akuyona indaba yobuhle noma ububi, kuyindaba yokulinganisela!
Kalula nje, sidinga ukukhuluma ngqo ngezinhlobo ezimbili zama-fatty acid ezibalulekile emizimbeni yethu: ama-fatty acid e-Omega-3 nama- fatty acid e-Omega-6 .
Cabanga laba ababili bafana nezingane ekilasini. U-Omega-3 ungumntwana omuhle osebenza kanzima futhi osiza ikilasi. U-Omega-6 uyisiwula kancane. Ngisho noma eyisiwula, ikilasi lisamdinga lowo mntwana. Kodwa inkinga ukuthi ikilasi ligcwele izingane eziyisiwula kunokuba kube yizingane ezinhle. Bese kuba khona ibhalansi ekilasini bese kuvela izinkinga. Kunjalo-ke.
Ososayensi bathole ukuthi ukudla okucebile ngama-omega-3 kungavimbela izifo ezifana nesifo senhliziyo, isifo sikashukela, nokukhuluphala ngokweqile , futhi kunciphise ubuhlungu obuvela ezinhlungwini zamalunga njenge-arthritis .
Ngakolunye uhlangothi, izifo zenhliziyo zivame kakhulu kubantu abadla ukudla okune-omega-3 encane kodwa okune-omega-6 ephezulu (okuyindlela yokudla emazweni amaningi aseNtshonalanga).
"Lokhu akusho ukuthi i-omega-6 ayilungile kithi. Inkinga ukuthi isilinganiso samanani amabili esiwadlayo asiphelele neze."
Isimo sethu siqhathaniswa kanjani nesamanye amazwe emhlabeni?
Ake sibheke emhlabeni wonke. Isilinganiso esimaphakathi se-omega-6 ne-omega-3 ekudleni kwaseJapane, eYurophu, naseMedithera singaba ngu -2:1 . Lokho kusho ukuthi kuzo zonke iziphako ezimbili ze-omega-6, udla ingxenye eyodwa ye-omega-3. Lesi yisilinganiso esinempilo kakhulu.
Kodwa ezweni elifana neMelika, lesi silinganiso siphezulu njengo -20:1 ! Lokho kusho ukuthi izingxenye ezingamashumi amabili ze-omega-6 ngengxenye ngayinye ye-omega-3! Lesi yisimo esingesihle neze. Yingakho izifo ezingathelelani njengesifo senhliziyo, ukukhuluphala ngokweqile nesifo sikashukela zidlangile kulawo mazwe.
Ngokusho kochwepheshe, lesi silinganiso esidlula u-4:1 siyingozi empilweni.
Manje ake sicabange ngathi. Uma sidla ukudla kwethu kwendabuko, sithola i-Omega-3 eningi ezintweni ezifana nenhlanzi, imifino eluhlaza edliwa nelayisi, kanye ne-sambol. Kodwa namuhla, ukudla kwethu kuya ngokuya kuba okwaseNtshonalanga. 'Ukudla okucutshunguliwe', ukudla okusheshayo, ukudla okuthosiwe ngamafutha emifino asezingeni eliphansiSekuyingxenye yezimpilo zethu. Kuphezulu ku-omega-6. Ngakho-ke, ngokungazi sihlushwa yilokhu kungalingani okuyingozi.
Kulungile, ngakho-ke usenza kanjani lesi silinganiso?
Lokhu akunzima njengoba ungase ucabange. Kuyinto elula kakhulu ukuyenza. Yidla ukudla okuncane okune-omega-6 kanye nokudla okuningi okune-omega-3. Ake sikubone lokhu ngokucacile etafuleni.
| Izinto okufanele uzidle kakhulu (ezicebile ku-omega-3) | Izinto okufanele uzinciphise noma uziyeke (ezicebile nge-omega-6) |
|---|---|
| Izinhlanzi ezinamafutha: I-Salmon, i-mackerel, i-herring, ama-sardine, kanye nezinhlobo zezinhlanzi ezifana nama-sardine kanye ne-herring ezweni lakithi. | Ukudla okuthosiwe kakhulu kumafutha emifino afana namafutha ommbila, amafutha e-sunflower, kanye namafutha e-soya. |
| Imifino eluhlaza okotshani: Noma yiluphi uhlobo lwemifino enamaqabunga njengespinashi, i-gotukola, i-bok choy, i-bok choy (ikakhulukazi njenge-mallum, i-sambola) | Ukudla okucutshunguliwe: amasoseji, ama-meatball, ama-noodle apakishiwe, amabhisikidi, amakhekhe. |
| Amanye amantongomane: imbewu yefilakisi, imbewu ye-chia, ama-walnuts. | Ezinye izinhlobo ze-margarine kanye ne-salad dressing ziyatholakala emakethe. |
| Ukupheka: Sebenzisa uwoyela we-canola noma uwoyela womnqumo. | Ukuthembela kakhulu enyameni (ikakhulukazi inyama ebomvu) kanye nokusanhlamvu (lokhu kuyadingeka, kodwa ngokulinganisela). |
Lokhu akunakwenzeka yini ngezithasiselo?
"Uma ungathandi ukudla izinhlanzi, akulungile yini ukuthatha izithasiselo zamafutha ezinhlanzi?" ungase uzibuze. Yebo, lokho kuyindlela eyodwa. Izifundo zakamuva zibonise ukuthi izithasiselo zamafutha ezinhlanzi zingathathwa ngokuphephile ngemithamo efinyelela kumagremu angu-8 ngosuku.
Kodwa, kukhona into ebalulekile sonke okudingeka siyikhumbule lapha.
Kungcono futhi kuphephile ngaso sonke isikhathi ukuthola lezi zakhi zokudla zemvelo kunokuthola izithasiselo.
Isibonelo, ama-ounces angu-4 e-salmon (cishe ngobukhulu benhlanzi ephakathi nendawo) aqukethe amagremu angu-2.3 no-3.6 e-omega-3. Odokotela bathi ukuthola cishe amagremu amabili e-omega-3 ngosuku kungakunikeza izinzuzo zokuvikela ezishiwo ngenhla. Ngakho-ke, kufanele uzame ukuthola lezi zinto ekudleni kwemvelo noma nini lapho kungenzeka. Uma ngesizathu esithile ungakwazi ukwenza lokho, ungaxhumana nodokotela wakho (udokotela) bese uphendukela ku-supplement efanelekile.
Ezinye izinzuzo ezikhethekile ze-Omega-3
Ama-fatty acid e-Omega-3 abalulekile ohlelweni lwethu lwezinzwa oluphakathi .
Kokunye ukuhlola, kwatholakala ukuthi uhlelo lwezinzwa lwezingane ezizalwa ngomama abadle ukudla okucebile nge-omega-3 ngesikhathi sokukhulelwa lukhula kangcono. Lokhu kukhombisa ukuthi i-omega-3 ibaluleke kangakanani ekuthuthukisweni okunempilo kobuchopho kanye nohlelo lwezinzwa lomntwana ongakazalwa. Yingakho odokotela bencoma ukuthi abesifazane abakhulelwe, ikakhulukazi, badle okungenani izinhlanzi ezinamafutha kathathu ngesonto . Uma ukhulelwe, qiniseka ukuthi ukhuluma nodokotela wakho ngalokhu.
Ngaphezu kwalokho, ucwaningo luyaqhubeka okwamanje ukuthola ukuthi ama-omega-3 angakuvimbela yini ukulahlekelwa yinkumbulo okuhlobene nokuguga kanye nezifo zezinzwa ezifana nesifo i-Alzheimer's .
Umlayezo Wokuya Nawe Ekhaya
- Ungesabi konke okuthi 'amafutha'. Okubalulekile ukugcina ibhalansi phakathi kwezinhlobo ezimbili zamafutha: i-omega-3 ne-omega-6.
- Engeza ukudla okuningi okucebile nge-omega-3 (inhlanzi enamafutha, imifino eluhlaza, imbewu yefilakisi) ekudleni kwakho.
- Nciphisa ukudla okucebile nge-omega-6 (ukudla okucutshunguliwe, ukudla okuthosiwe ngamafutha ashibhile) ngangokunokwenzeka.
- Ukudla kwemvelo kuhlale kuyindlela engcono kakhulu kunezithako zokudla okunempilo.
- Uma ungumama okhulelwe , qiniseka ukuthi ukhuluma nodokotela wakho mayelana nokuthatha i-omega-3 empilweni yakho neyengane yakho.
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