Uma siya esitolo, sibona amashalofu agcwele amabhodlela ezinhlobo ezahlukene zamafutha, akunjalo? Ngolunye usuku sizwa ukuthi ukudla ibhotela akukuhle enhliziyweni. Ngolunye usuku bathi akukubi kangako, kodwa esikhundleni salokho ukudla izinto eziningi njengesinkwa nelayisi kuyingozi. Ngemva kokuzwa lezi zindaba, kumelwe ukuthi ikhanda lakho ladideka. "Hawu Nkulunkulu wami, yimuphi uwoyela omuhle, yini okufanele siyidle?" Kumelwe ukuthi uyacabanga. Ngakho-ke namuhla, ake sixoxe ngalokhu, okungukuthi, iqiniso ngamafutha namafutha, kalula nangendlela enobungane.
Ungakhathazeki! Ingabe kufanele wesabe kangaka 'ngamafutha agcwele'?
Isikhathi eside, sonke besicabanga into efanayo. Okusho ukuthi , amafutha agcwele, atholakala ezintweni ezifana nebhotela, ushizi, inyama enamafutha, nemikhiqizo yobisi, iyisitha esikhulu sezinhliziyo zethu. Empeleni kwakukhona isizathu sokucabanga kanjalo. Ngoba la mafutha agcwele andisa izinga le-cholesterol "embi", noma i-LDL cholesterol, egazini lethu. Amazinga aphezulu e-LDL ahlobene ngqo nesifo senhliziyo. Yingakho odokotela besitshela ukuthi sidle kancane kulawa.
Kodwa ucwaningo olusha lubonisa ukuthi kukhona olunye uhlangothi lwale ndaba. Inkinga akuyona nje amafutha agcwele. Cabanga nje uma uyeka ukudla ibhotela ngokuphelele bese uqala ukudla izinto ezinjengamabhisikidi, amakhekhe, isinkwa, nelayisi elimhlophe elibhalwe ukuthi alinamafutha kodwa ligcwele ushukela nama-carbohydrate acwengisisiwe? Eqinisweni, kungandisa ingozi yakho yesifo senhliziyo nakakhulu.
Kalula nje, ukucabanga ukuthi unciphisa amafutha kodwa esikhundleni salokho ukudla ushukela nofulawa omningi kulimaza kakhulu kunokuhle.
Ngakho-ke lokho kusho ukuthi singadla ibhotela noshizi omningi ngendlela esifuna ngayo? Cha, akunjalo nhlobo. Izinhlangano zezempilo ezihamba phambili emhlabeni, njenge-American Heart Association, zisancoma ukuthi singatholi ngaphezu kuka-7% wamakhalori ethu aphelele ansuku zonke avela kumafutha agcwele. Ngakho-ke kubaluleke kakhulu ukuqaphela inani.
Ake sikhethe amafutha asekelwe ezitshalweni, anempilo enhliziyweni
Odokotela abaningi kanye nochwepheshe bezokudla bayavuma ukuthi kuwukuhlakanipha ukufaka esikhundleni samafutha agcwele ngamafutha angagcwele . Isibonelo, kungcono ukusebenzisa amafutha omnqumo noma amafutha e-canola esikhundleni sebhotela.
Kodwa-ke, kunemibono ehlukene mayelana nokuthi yiluphi uhlobo lwamafutha olunempilo kakhulu. Ake sibheke lokhu ngemininingwane ethe xaxa .
| Uhlobo lwamafutha | Uhlobo oluyinhloko lwamafutha | Ifanelekelani? |
|---|---|---|
| Amafutha omnqumo | I-Monounsaturated | Kudliwa namasaladi, isinkwa, noma kufakwe i-pasta phezu kwayo, njll. Akufanele ukushisa okuphezulu. |
| Amafutha eCanola | I-Polyunsaturated kanye ne-Omega-3 | Kokuthosa nokupheka (indawo eshisayo kakhulu). Ayinaphunga elihlukile ngakho ayiphazamisi ezinye izinongo. |
| Amafutha e-Sunflower | I-Polyunsaturated | Kokuthosa nokupheka (indawo eshisayo kakhulu). |
| Ubhontshisi, uwoyela wommbila | I-Polyunsaturated | Ngezinhloso ezahlukene zokupheka. |
| Amafutha e-Sesame | I-Polyunsaturated kanye ne-monounsaturated | Ukwengeza ukunambitheka nephunga ezinhlelweni zokupheka zase-Asia. Akufanele ukushisa okuphezulu. |
Into engcono kakhulu ongayenza ukusebenzisa amafutha emifino ahlukahlukene esikhundleni sohlobo olulodwa kuphela. Kuhle empilweni yakho kanye nokunambitheka kokudla kwakho.
Ungakhohlwa ngama-fatty acid e-Omega-3!
Akukho kungabaza ngakho. Ama-omega-3 angamafutha abalulekile emizimbeni yethu. Avikela izinhliziyo zethu ezilinganisweni zenhliziyo ezingavamile. Aphinde asize ekugcineni ukuqina kwemithambo yegazi, anciphise ingozi yokuhlaselwa yinhliziyo kanye nesifo sohlangothi.
Ungayithola kanjani i-Omega-3?
- Inhlanzi enamafutha:Faka izinhlanzi ezinamafutha njenge-salmon, ama-sardine, i-herring, i-mackerel, kanye ne-herring ekudleni kwakho okungenani kabili ngesonto.
- Imithombo Yezitshalo: Ama-walnuts, imbewu yefilakisi, kanye namafutha e-canola nawo aqukethe ama-omega-3. Kodwa-ke, awaqukethe uhlobo olufanayo olunamandla lwe-omega-3 njengamafutha enhlanzi.
- Izithasiselo: Uma uthatha izithasiselo ze-omega-3, kubalulekile ukukhuluma nodokotela wakho kuqala bese ucela iseluleko.
Isikhohlakali sangempela: Nciphisa amafutha e-trans ngokuphelele
Nakhu sonke esikudingayo ukuze sikususe ngokuphelele ekudleni kwethu: Amafutha Okwenziwa Ashintshayo .
Lokhu kwandisa i-cholesterol embi (LDL) futhi kwehlisa i-cholesterol enhle (HDL). Akukhona lokho kuphela, kodwa futhi kubangela ukuvuvukala emzimbeni. Lokhu kuvuvukala kuholela ezifweni eziningi ezingamahlalakhona njengesifo senhliziyo, isifo sohlangothi kanye nesifo sikashukela.
Ngenhlanhla, imithetho yokulebula ukudla kanye nokuvinjelwa kwamafutha ashintshashintshayo emazweni amaningi kuye kwehlisa kakhulu inani lalokhu ekudleni. Kodwa-ke, kusatholakala ekudleni okucutshunguliwe.
Cabanga ngakho, amabhisikidi, amakhekhe, ama-pastries, izinhlobo ezithile ze-margarine ozithenga esitolo... Funda uhlu lwezithako zalokhu. Uma ithi "Amafutha ane-hydrogenated" noma "Amafutha ane-hydrogenated kancane" , lokho kusho ukuthi iqukethe amafutha e-trans. Gwema ukudla okunjalo ngangokunokwenzeka.
Ngezinye izikhathi, noma ngabe iphakethe lithi "0g trans fat," umthetho uvumela amanani amancane kakhulu (ngaphansi kwamagremu angu-0.5). Ngakho-ke kungcono ukuhlola uhlu lwezithako.
Ake sibe nombono ofanele ngamafutha.
Amafutha ayingxenye ebalulekile yokudla okulinganiselayo. Ikakhulukazi amafutha angagcwele. Ngisho nokudla kwaseMedithera, okubhekwa njengokunye kokudla okunempilo kakhulu emhlabeni, kuhlinzeka ngamakhalori angaphezu kuka-30% avela kumafutha. Kodwa iningi lalawo mafutha livela kumafutha omnqumo, kwamanye amafutha emifino, kanye nenhlanzi.
Into ebaluleke kakhulu ukungagxili kakhulu entweni eyodwa (amafutha noma ama-carbohydrate), kodwa ukugcina ukudla okunempilo.
Khumbula, ukudla okulinganiselayo okuhlanganisa imifino ehlukahlukene enemibala, izithelo, ubhontshisi, okusanhlamvu okuphelele, inhlanzi, inyama engenamafutha amaningi kanye namafutha anempilo kuyisisekelo esihle kakhulu sempilo enempilo. Uma unenkinga ngokudla kwakho, khuluma nodokotela wakho ngakho.
Umlayezo Wokuya Nawe Ekhaya
- Ungesabi zonke izinhlobo zamafutha. Okubalulekile uhlobo lwamafutha olukhethayo. Nciphisa amafutha agcwele (ibhotela, inyama) bese ukhetha amafutha angagcwele (amafutha omnqumo, amantongomane).
- Yeka ukudla amafutha e-trans okwenziwa ngokuphelele. Gwema ukudla okubhalwe ukuthi "amafutha e-hydrogenated" kumalebula okudla.
- Faka izinhlanzi ezinamafutha ezicebile ku-omega-3 (njenge-sardine ne-mackerel) ekudleni kwakho okungenani kabili ngesonto.
- Esikhundleni sokuzama ukunciphisa amafutha, gwema ukudla ushukela omningi kanye nofulawa ocolisisiwe (isinkwa, amabhisikidi, iziphuzo ezinoshukela). Kungaba yingozi kakhulu.
- Ungagxili ekudleni okukodwa nje kuphela, kodwa gxila ekudleni okulinganiselayo okuhlanganisa imifino, izithelo, okusanhlamvu kanye namaprotheni anempilo.
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