Uma uya esitolo ukuze wehlise isisindo noma ulawule i-cholesterol yakho, awubheki yini amalebula athi “angenamafutha” kanye “namafutha aphansi” emashalofini? Abantu abaningi bacabanga ukuthi ukudla okunjalo kuhle kakhulu emzimbeni nokuthi azikho izinkinga. Kodwa uyazi indaba yangempela ngemuva kwala malebula amahle? “
Amafutha awekho” akusho njalo ukuthi “awekho izinkinga.” Ake sixoxe ngalokhu ngokuningiliziwe.
Asho ukuthini ngempela lawa malebula athi 'Angenamafutha' kanye 'Namafutha Aphansi'?
Sibona la magama kakhulu uma sithenga into efana ne-yogurt noma iphakethe lamabhisikidi esitolo. Kodwa ilebula ngalinye lalawa lilandisa indaba ehlukile. Kalula nje, nakhu okushiwoyo:
| Ithemu Lelebula | Kusho ukuthini |
|---|
| Ayinamafutha | Amafutha kufanele abe ngaphansi kwamagremu angu-0.5 ngokukhonza ngakunye. |
| Amafutha aphansi | Ukudla kufanele kube namagremu amathathu amafutha noma ngaphansi. |
| Amafutha ancishisiwe | Ukudla kufanele kube namafutha angaphansi ngo-25% kunomkhiqizo ojwayelekile. |
| Ukukhanya | Amakhalori kufanele ancishiswe ngo-1/3, noma amafutha kufanele ancishiswe ngo-50%. |
Inkinga efihliwe ngokudla 'okungenamafutha'
Cabanga ngakho, kwenzekani uma ususa amafutha ngokuphelele ekudleni? Ngokuvamile,
alahlekelwa ukunambitheka kwawo . Ngakho-ke abakhiqizi bokudla benzani ukuze babuyisele lokhu kunambitheka? Banezela ezinye izinto kukho. Ngokukhethekile, izinto ezifana
noshukela, ufulawa wesinkwa, izithambisi-ndlela ezahlukahlukene, nosawoti . Lokhu kubangela ukuthi okuqukethwe kwamakhalori kokudla kukhule yize amafutha engasekho.
Lokho kusho ukuthi ukhuluphele .Ukudla okuncane kunalokho ocabanga ukuthi kungangeza ushukela nama -calories angadingekile emzimbeni wakho.
Futhi, njengoba lokhu kudla kungamnandi kangako, akusigcwalisi. Bese sigcina
sidla okuningi ngaphandle kokuqaphela. Ekugcineni, sigcina sikhuluphele esikhundleni sokwehlisa isisindo.
Esikhundleni sokuthi 'akukho mafutha', ake sicabange 'ngamafutha amahle'!
Uma kukhulunywa ngendlela yokuphila enempilo, okubaluleke kakhulu kunokudla amafutha
angakanani uhlobo lwamafutha esiludlayo . Imizimba yethu idinga amafutha. Kodwa uhlobo "oluhle". Uma sikhuluma nge-cholesterol, sesizwile ngezinhlobo ezimbili, akunjalo?
- I-LDL (Low-Density Lipoprotein): Lena " i-cholesterol embi " . Yakheka ezindongeni zemithambo yegazi yethu, iyinciphise futhi ivule indlela yesifo senhliziyo .
- I-HDL (High-Density Lipoprotein): Lena "i-cholesterol enhle." I-HDL ivikela inhliziyo yethu ngokususa i-cholesterol embi ye-LDL emithanjeni yethu yegazi.
Ngakho-ke umgomo wethu kufanele kube ukudla ukudla okwehlisa i-cholesterol embi (LDL) nokwandisa i-cholesterol enhle (HDL). Nasi isigaba "samafutha amahle" kanye "namafutha amabi".
| Uhlobo Lwamafutha | Okuhle/okubi kanye nezibonelo |
|---|
| Amafutha Amahle - Yidla Okuningi Kwalawa |
|---|
| Amafutha Angagcwele | Yehlisa i-cholesterol embi ye-LDL. Izibonelo: uwoyela womnqumo, uwoyela we-canola, amakinati, u-avokhado. |
| Amafutha Ane-Polyunsaturated | Yehlisa i-cholesterol embi ye-LDL. Izibonelo: Izinhlanzi ezinamafutha njenge-mackerel, i-salmon, i-tuna, imbewu yelanga, imbewu yethanga. |
| Amafutha Amabi - Nciphisa lawa ngangokunokwenzeka |
|---|
| Amafutha Agcwele | Kukhulisa i-cholesterol embi ye-LDL. Izibonelo: inyama yenkomo, ingulube, ibhotela, ushizi, kanye nemikhiqizo yobisi enamafutha aphelele. |
| Amafutha e-Trans | Lezi yizinhlobo ezimbi kakhulu zamafutha . Zikhulisa i-LDL futhi zinciphise i-HDL enhle. Izibonelo: imajarini, imikhiqizo yokubhaka, ukudla okusheshayo okuthosiwe ngokujulile. |
Izinhlangano ezinkulu zezempilo njenge-American Heart Association zincoma ukuthi sigcine
amafutha agcwele ngaphansi kwama-calories angu-6 ngosuku. Kungcono
ukususa amafutha e-trans ekudleni kwethu ngangokunokwenzeka.
Ungakhetha kanjani ukudla okunempilo?
Lokhu akusho ukuthi ukudla 'okungenamafutha' kubi ngokuphelele. Kodwa kudingeka sihlakaniphe lapho sikukhetha.
- Funda amalebula okudla ngokucophelela: Ungathengi noma yini ethi 'ayinamafutha'. Hlola ukuthi iqukethe ushukela nosawoti ongakanani, nokuthi empeleni inama-calories ambalwa yini kunomkhiqizo ojwayelekile. Futhi, qaphela usayizi wokudla .
- Qaphela ubukhulu besabelo sakho: Cabanga ukuthi inkomishi ye-ayisikhilimu 'enamafutha aphansi' inamagremu amathathu amafutha nama-calories angu-250. Uma udla izinkomishi ezintathu zalokho, uzofaka amagremu angu-9 amafutha nama-calories angu-750 emzimbeni wakho! Ngezinye izikhathi, kungcono ukuzitika ngento encane emnandi enamafutha agcwele kunokudla ukudla okumnandi okuningi okunoshukela njengalokhu.
- Nika ukudla kwemvelo kuqala: Faka imifino eminingi, izithelo, okusanhlamvu okuphelele, namantongomane ekudleni kwakho. Kuphezulu ku- fiber nezakhamzimba, okusiza ukuthi uzizwe usuthi isikhathi eside. Futhi kuphansi ngamakhalori futhi kunamafutha aphansi ngokwemvelo. Isibonelo, kungcono kakhulu ukudla ubhatata obhakiwe ekhaya noma ubhatata (ongenabhotela noma ushizi) kunebhatata "elibhakiwe" elithengwe esitolo. Lokhu kungenxa yokuthi ubhatata wonke unezakhamzimba eziningi kanye ne-fiber, futhi uphansi ngamakhalori.
Ukudla kwakho kufanele kuhluke futhi kusekelwe ekudleni kwemvelo, okuphelele kunokuba kusekelwe ekudleni okucutshungulwe.
Umlayezo Wokuya Nawe Ekhaya
- Ilebula elithi "okungenamafutha" alisho njalo ukuthi "okunempilo." Qaphela ushukela owengeziwe, usawoti, namakhalori ukuze uthole ukunambitheka.
- Uhlobo lwamafutha owadlayo lubaluleke kakhulu kunobuningi bamafutha owadlayo . Khetha ukudla okuqukethe "amafutha amahle" njengo-avokhado, inhlanzi enamafutha, namafutha omnqumo.
- Nciphisa "amafutha amabi" (amafutha agcwele kanye nama-trans) atholakala ekudleni okucutshungulwe, ezitsheni ezibhakiwe, kanye nasekudleni okuthosiwe kakhulu ngangokunokwenzeka.
- Zenze umkhuba wokufunda amalebula okudla. Ungagcini nje ngokunaka amafutha, kodwa futhi noshukela, i-sodium (usawoti), kanye nokuqukethwe kwamakhalori.
- Uma unenkinga ngesisindo sakho, amazinga e-cholesterol, noma ukudla okudlayo, xhumana nodokotela wakho njalo ukuze uthole iseluleko esifanele.
Ukudla okunamafutha aphansi, ukudla okunempilo, i-cholesterol, amafutha amahle, amafutha amabi, ukwehlisa isisindo, impilo yenhliziyo
💬 Comments (0)
Awekho amazwana athunyelwe okwamanje. Faka amazwana akho lapha okokuqala ngqa.
Engeza amazwana akho