Uma sicabanga ngamafutha emifino, iningi lethu licabanga ngamabhodlela amakhulu kawoyela esitolo, akunjalo? Wake wacabanga ngokujulile ngala mafutha esiwaletha ekhaya futhi siwasebenzisele ukuthosa okuthile noma ukulungisa ukudla? Eqinisweni, 'amafutha emifino' ayisihloko esibanzi kakhulu. Ngakho-ke namuhla, ake sixoxe ngokuthi yimaphi amafutha emifino angcono kakhulu emzimbeni, nokuthi singawafaka kanjani ngendlela efanele ekudleni kwethu.
Okokuqala, ake sibone, iyini le 'oyela yemifino'?
Uma uzwa leli gama, ungase ucabange ukuthi liyi-oyela eyenziwe ngemifino kuphela, kodwa lokho akulona iqiniso. Amafutha emifino ayiqoqo lezinhlobo eziningi zamafutha atholakala ezithelweni, amantongomane, okusanhlamvu, kanye nembewu. Lawa asetshenziselwa izinjongo ezahlukene zokupheka. Isibonelo, kunezinhlobo eziningi ezifana namafutha omnqumo, amafutha e-canola, amafutha e-sunflower, kanye namafutha e-soya.
Into ebaluleke kakhulu ukuthi kungakhathaliseki ukuthi uwoyela unempilo kangakanani, kufanele usetshenziswe ngokulinganisela , njengoba wonke lawa mafutha aphezulu ngamakhalori futhi akhiwe kakhulu ngamafutha.
Ngakho-ke ngaphambi kokukhetha uwoyela, ake sifunde kancane ngezinhlobo zamafutha. Kulula kakhulu.
| Uhlobo lwamafutha | Indlela ethinta ngayo impilo | Yiziphi izinto ezifakiwe? |
|---|---|---|
| Amafutha agcwele (Amafutha Agcwele) | Lokhu kwandisa izinga le-cholesterol emzimbeni, ngaleyo ndlela kwandisa ingozi yesifo senhliziyo. Ukusetshenziswa kwazo kufanele kulinganiselwe. | Imikhiqizo yezilwane (isib. ibhotela, amafutha engulube), uwoyela kakhukhunathi, uwoyela wesundu. |
| Amafutha e-Trans (Amafutha e-Trans) | Lezi yizinhlobo ezimbi kakhulu zamafutha. Andisa kakhulu ingozi yesifo senhliziyo. Kufanele agwenywe ngangokunokwenzeka. | Ukudla okupakishwe futhi okucutshunguliwe, imikhiqizo yokubhaka, imajarini. |
| Amafutha angagcwali (Amafutha Agcwele I-Monounsaturated) | Lawa ngamafutha "amahle". Andisa amazinga e-cholesterol enhle (i-HDL) emzimbeni futhi anciphise ingozi yesifo senhliziyo. Lawa abizwa nangokuthi i-omega-9. | Amafutha omnqumo, amafutha e-canola, amafutha e-peanut, amafutha e-avocado. |
| Amafutha e-Polyunsaturated (Amafutha Angagcwele) | Lokhu futhi uhlobo lwamafutha "amahle". Ama-fatty acid e-Omega-3 kanye ne-omega-6 ikakhulukazi awela ngaphansi kwalesi sigaba. Asiza ekusebenzeni kwamaseli, ukugaya i-cholesterol, kanye nokumuncwa kwamavithamini (A, D, E, K). | Amafutha e-sunflower, amafutha kasoya, amafutha enhlanzi, ama-walnuts. |
Kalula nje, uma ukhetha uwoyela, kuwukuhlakanipha ukukhetha owoyela onamafutha agcwele futhi angenawo amafutha amaningi kanye namafutha angagcwele.
La mafutha enziwa kanjani?
Lokhu futhi kufanelekile ukukwazi. Amanye amafutha alula kakhulu ukwenza. Cabanga ngamafutha omnqumo. Uvele uchoboze ama-olive bese uhlunga amafutha avela kuwo.
Kodwa-ke, amanye amafutha amaningi asebenzisa inqubo eyinkimbinkimbi kakhulu ukuze akhiqizwe. Lezi yizinyathelo ezivame ukulandelwa:
1. Ukukhishwa kwamafutha: Imbewu, okusanhlamvu, noma amantongomane kuyachotshozwa kahle bese kukhishwa amafutha. Ngezinye izikhathi, kusetshenziswa amakhemikhali ukuhlukanisa amafutha ngokuphelele.
2. Ukucwenga: Okulandelayo, kunezelwa izinto ezahlukahlukene kulo mafutha ukuze kususwe izinto ezingafuneki (isb., izinto ezenza uwoyela ube nokuthungwa okufana nensipho).
3. Ukuhlikihla: Uwoyela ube usufudunyezwa bese uxutshwa nezinto zokuhlunga ezikhethekile. Lezi zisetshenziselwa ukumunca umbala ongafuneki kanye nokungcola okuvela kulowo mafutha.
4. Ukususa iphunga: Okokugcina, uwoyela ushiswa ufike ezingeni lokushisa eliphezulu (cishe ama-degree Celsius angu-250) bese kusetshenziswa umusi ukususa konke ukungcola okusele kanye nephunga elingafuneki. Kulapho-ke kuphela lapho lo mafutha upakishwa khona futhi ulethwa ekhishini lethu.
Amafutha emifino ayithinta kanjani impilo yethu?
Amafutha abalulekile ukuze imizimba yethu isebenze. Kodwa kufanele adliwe ngokulinganisela. Uma uqhubeka nokudla ukudla okunamafutha agcwele kanye nama-trans, ungandisa ingozi yakho yezimo ezifana nesifo senhliziyo, umdlavuza, kanye nezifo ezizimele. Futhi, ukudla kakhulu la mafutha amabi kungandisa ukumelana ne-insulin emzimbeni, okungaholela kusifo sikashukela.
Masikhethe uwoyela ngokuhlakanipha!
Cabanga ngokudla kwakho konke. Nakuba amaprotheni nama-carbohydrate anama-calories angu-4 ngegremu, amafutha anama-calories angu-9 ngegremu. Lokhu kusho ukuthi ngisho namafutha anempilo afana namafutha omnqumo namafutha e-avocado aphezulu ngama-calories. Ngokuvamile, akufanele uthole ngaphezu kuka-25%-35% wama-calories akho aphelele ansuku zonke avela emafutheni.
Enye into ebalulekile okufanele uyicabangele ukuqaphela ukudla okucutshungulwe okubhalwe ukuthi “amafutha aphansi.” Lokhu kuvame ukufaka ushukela nosawoti ukuze kugcinwe ukunambitheka, ngakho akuyona inketho enhle.
Khetha amafutha anenani eliphezulu lokudla okunempilo, njengamafutha omnqumo. Amafutha omnqumo anganciphisa i-cholesterol embi (i-LDL cholesterol) futhi andise i-cholesterol enhle (i-HDL cholesterol) emzimbeni. Ngaphezu kwalokho, amafutha omnqumo aqukethe nezakhamzimba ezifana ne-beta-carotene namavithamini A, E, D, kanye no-K.
Indlela opheka ngayo nayo ibaluleke kakhulu!
Cabanga ngendlela osebenzisa ngayo uwoyela. Sijwayele ukuthosa yonke into ngokujulile. Uma senza lokho, simunca uwoyela omningi kakhulu ekudleni. Kunalokho, zama izindlela ezifana nokusosa ngamafutha amancane.
Enye into ukuthi uma uwoyela ushiswa njalo emazingeni okushisa aphezulu, kukhiqizwa izinhlayiya eziyingozi ezibizwa ngokuthi ama-free radicals . Lokhu kungandisa ngisho nengozi yezifo ezifana nomdlavuza wesikhumba ngokuhamba kwesikhathi. Ngakho-ke, ngisho namafutha okuthiwa afanele ukuthoswa emazingeni okushisa aphezulu kufanele asetshenziswe ngobuningi obulinganiselwe.
Amafutha angasetshenziswa hhayi ekuphekeni kuphela, kodwa futhi nasezintweni ezifana nokwenza ama-dressing esaladi.
Umlayezo Wokuya Nawe Ekhaya
- Akuwona wonke amafutha adalwe ngokulinganayo. Esikhundleni samafutha agcwele kanye nama-trans , khetha amafutha acebile ngamafutha angagcwele, njenge-olive, i-canola, kanye ne-sunflower.
- Kungakhathaliseki ukuthi ziphilile kangakanani, wonke amafutha aqukethe amakhalori amaningi, ngakho-ke wasebenzise ngokulinganisela.
- Indlela opheka ngayo ukudla kwakho ibalulekile. Nciphisa ukuthosa kakhulu ngangokunokwenzeka futhi ugxile ezindleleni ezifana nokusanhlamvu.
- Qaphela ukudla okucutshungulwe okubhalwe ukuthi “amafutha aphansi.” Kungase kube noshukela omningi noma usawoti omningi.
- Uma unezinkinga zempilo ezifana ne-cholesterol ephezulu, isifo sikashukela, noma isifo senhliziyo, qiniseka ukuthi ukhuluma nodokotela wakho mayelana nokudla kwakho nokusebenzisa uwoyela.
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