Iningi lethu liyasaba kancane uma sizwa igama elithi "amafutha," akunjalo? Ikakhulukazi uma sicabanga nge-cholesterol, sizama ukunciphisa inani lokudla okunamafutha esikudlayo ngangokunokwenzeka. Kodwa bewazi ukuthi akuzona zonke izinhlobo zamafutha eziyingozi emzimbeni? Eqinisweni, kukhona futhi "amafutha amahle" abalulekile emizimbeni yethu, ikakhulukazi empilweni yenhliziyo. Okunye kokudla okuqukethe amafutha amahle kakhulu "inhlanzi enamafutha."
Kungani le nhlanzi enamafutha ilungele inhliziyo kangaka?
Kalula nje, isizathu esiyinhloko salokhu ukuthi lezi zinhlobo zezinhlanzi zicebile ngezakhi zomzimba ezibizwa ngokuthi ama-Omega-3 fatty acids . Lawa “amafutha amahle” esikhulume ngawo ngaphambili. Ngokungafani namafutha agcwele angenampilo atholakala enyameni, lawa ma-Omega-3 ayigugu kakhulu emizimbeni yethu.
Ngakho-ke lawa ma-omega-3 asiza kanjani imizimba yethu?
- Yehlisa ama-Triglycerides: Ama-Triglycerides awuhlobo lwamafutha ayingozi egazini lethu. Ukwanda kwalawa kuyimbangela enkulu yesifo senhliziyo. I-Omega-3 inganciphisa kakhulu la mazinga e-triglyceride.
- Kunciphisa ukugcinwa kwamafutha emithanjeni yegazi : Ukugcinwa kwamafutha ezindongeni zemithambo yegazi yethu, okwakha "ama-plaque," kungaholela esifweni senhliziyo. Ama-omega-3 asiza ekunciphiseni izinga lokwakheka kwala ma-plaque.
- Kunciphisa ukuvuvukala emzimbeni: Ama-Omega-3 anekhono lokulawula izimo zokuvuvukala ezingabonakali emzimbeni ezibangela izifo ezahlukahlukene.
Ngakho-ke, kubaluleke kakhulu kunoma ubani okhathalela inhliziyo yakhe ukuthi afake izinhlanzi ezinamafutha ekudleni kwakhe.
Yibuphi ubufakazi besayensi balokhu?
Lokhu akusibo nje ubufakazi obungacacile. Ucwaningo oluningi luye lwenziwa eminyakeni edlule ukuze kuhlolwe izinzuzo zezinhlanzi ezinamafutha. Isibonelo, ukuhlaziywa okubalulekile kwezifundo eziningana kuthole ukuthi ukuthatha ama-omega-3 emafutheni ezinhlanzi nsuku zonke kunganciphisa amazinga e-triglyceride phakathi kuka-25% no-30%.
Lobu bufakazi bunamandla kangangokuthi ngisho nezinhlangano ezidumile emhlabeni wonke njenge-US FDA (Food and Drug Administration) ziye zavuma ngokusemthethweni ama-omega-3 fatty acids (ikakhulukazi i-EPA ne -DHA ) njengendlela yokunciphisa ingozi yesifo senhliziyo. Ziye zavumela nemikhiqizo yokudla equkethe lesi sakhi ukuthi ithi "ingasiza ekunciphiseni ingozi yesifo senhliziyo."
Ngakho-ke yiziphi lezi zinhlanzi ezinamafutha ezinhle ukuzidla?
Esikhathini esiningi, lezi yizinhlanzi zasemanzini abandayo. ESri Lanka, singazithola kalula ezinye zalezi zinhlanzi. Ithebula elingezansi libala ezinye zezinhlobo zezinhlanzi ezinconywayo.
| Uhlobo lwenhlanzi | Ukubaluleka kwethu eSri Lanka |
|---|---|
| Uhlobo lwenhlanzi | Icebile nge-omega-3. Ingathengwa ezitolo ezinkulu. Ibiza kancane. |
| I-Tuna / I-Tuna | Itholakala kalula njengenhlanzi entsha noma ekheniwe, ingumthombo omuhle kakhulu we-omega-3. |
| Ama-sardine | Ishibhile, ivame kakhulu eSri Lanka. Icebile kakhulu nge-omega-3. Ama-sardine asemathinini nawo ayindlela enhle. |
| I-Mackerel / Kumbalawa | Olunye uhlobo lwenhlanzi olunempilo oluvame ukutholakala eSri Lanka. |
| Ithrawuthi | Imnandi njenge-salmon. Nakuba ingavamile eSri Lanka, ngezinye izikhathi ingatholakala. |
| i-herring | Nakuba inomsoco, akuyona uhlobo oluvamile lwenhlanzi olutholakala eSri Lanka. |
Indlela opheka ngayo inhlanzi nayo ibaluleke kakhulu!
Kungakhathaliseki ukuthi udla yiphi inhlanzi, uma uyipheka ngendlela engafanele, ungalahlekelwa yiyo yonke into enhle. Zonke izinzuzo zezempilo zenhlanzi ziyalahleka uma uyithosa kakhulu.
"Indlela olungisa ngayo noma yikuphi kwalokhu kudla inomthelela omkhulu emazingeni akho e-cholesterol egazini. Kungcono ngaso sonke isikhathi uku-grill, uku-steam, noma ukubhaka lokhu kudla." - Keecha Harris, isazi sokudla okunempilo.
Ake sibone ukuthi yiziphi izindlela ezinhle nezimbi.
| Izindlela Ezinempilo | Izindlela Ezingaphilile |
|---|---|
| ✔️ Ukushisa ngomusi | ❌ Ukuthosa Okujulile |
| ✔️ Ukosa inyama | ❌ Ukuthosa epanini ngamafutha amaningi |
| ✔️ Ukubhaka | |
| ✔️ Ukwenza i-curry |
Sonke siyawathanda amasangweji e-tuna, kodwa angenziwa abe nempilo enhle. Ungawenza nge-mayo encane enamafutha amancane kanye nokuthile okunomsoco, njengesinkwa sikakolweni ophelele.
Kufanele udle inhlanzi engakanani ngesonto?
Isincomo samanje esivela kochwepheshe bezokudla ukuthi udle okungenani izitsha ezimbili zenhlanzi ngesonto . Isilinganiso esisodwa ngokuvamile singamagremu angu-85-100. Kalula nje, ucezu lwenhlanzi olulingana nesandla sakho.
Into ebaluleke kakhulu ukukhetha uhlobo lwenhlanzi oluthanda kakhulu ukuyidla. Ngemuva kwalokho kuzoba lula ukuyenza umkhuba.
I-American Heart Association itusa ukuthola okungenani igremu elilodwa le-EPA kanye ne-DHA ngosuku, ikakhulukazi uma unesifo senhliziyo , enhlanzini uma kungenzeka. Kodwa-ke, uma unesifo senhliziyo, kubalulekile ukukhuluma nodokotela wakho ngalokhu bese ulandela iseluleko sakhe.
Wenzani uma ungathandi ukudla izinhlanzi?
Kukhona abanye abantu abangathandi ngisho nephunga lezinhlanzi. Akunamsebenzi ukuzama ukuziphoqa ukubapha ukudla. Ngenhlanhla, kunezinye izindlela zokuthola ama-omega-3.
- Ama-walnuts
- Imbewu yeflakisi
- Amafutha e-canola
- Amaqanda acebile nge-Omega-3
Ungazama ukwengeza lezi zinto ekudleni kwakho.
Ezinye izinto ezibalulekile okufanele uzikhumbule
- Cabanga ngamakhalori futhi: Nakuba izinhlanzi "ezinamafutha" ziqukethe amafutha anempilo, nazo ziphezulu ngamakhalori. Ngakho-ke ukudla kakhulu kungaholela ekukhuluphaleni. Kodwa iqiniso liwukuthi, abantu abaningi ezweni lethu abadli ngisho nenani elinconywayo lezinhlanzi. Ngakho-ke akukho okufanele ukhathazeke ngakho.
- Qaphela ubuthi: Ezinye izinhlobo zokudla kwasolwandle, ikakhulukazi izinhlanzi ezinkulu njenge-tuna, zingaqukatha izinsimbi ezisindayo njenge -mercury . Izinhlanzi ezifana ne-salmon zingaqukatha ubuthi njenge-polycyclic aromatic hydrocarbons (PCBs) . Le ngozi iphezulu kakhulu kwabesifazane abakhulelwe, abesifazane abazama ukukhulelwa, kanye nezingane ezincane. Uma uwela kwesinye salezi zigaba, qiniseka ukuthi ubuza udokotela wakho ukuthi yiziphi izinhlobo zezinhlanzi eziphephile ukuzidla nokuthi zingakanani.
Umlayezo Wokuya Nawe Ekhaya
- Ama-omega-3 fatty acid atholakala ezinhlanzini ezinamafutha (njenge-sardine, i-tuna, ne-salmon) awusizo kakhulu empilweni yenhliziyo.
- Zama ukudla okungenani izinhlanzi ezimbili ngesonto (ingxenye eyodwa engangesundu ngokuphakelwa ngakunye).
- Uma upheka izinhlanzi, gwema ukuthosa kakhulu. Esikhundleni salokho, sebenzisa izindlela ezinempilo njengokupheka ngomusi, ukuzosa, noma ukuzibilisa ngamanzi abandayo.
- Uma unesifo senhliziyo noma ungumama okhulelwe, khuluma nodokotela wakho mayelana nokudla kwakho bese uthola iseluleko esifanele.
- Uma ungathandi ukudla izinhlanzi, khetha okunye ukudla okuqukethe i-omega-3, njenge-walnuts ne-flaxseeds.
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