Izinto okudingeka uzazi ngamafutha! Kuhle? Kubi? Ake sixoxe!

Abanye abantu bayesaba kancane uma bezwa igama elithi amafutha, akunjalo? Kukhona labo abacabanga ukuthi, "O, amafutha awalungile ukuwadla, ayingozi emzimbeni." Kodwa ingabe amafutha abalulekile ngempela emizimbeni yethu, noma ingabe yinto okudingeka siyigweme ngempela? Wozani, namuhla sizoxoxa ngalesi sihloko esibizwa ngokuthi amafutha ngendlela elula ongayiqonda.

Ayini amafutha?

Kalula nje, amafutha ayizakhamzimba ezibalulekile emizimbeni yethu. Njengoba nje sidinga izitini nosimende ukwakha izindlu zethu, amafutha abalulekile ekwakheni ulwelwesi lwamaseli, ekukhiqizeni izicubu zemizwa ebuchosheni, nasekukhiqizeni ama-hormone ahlukahlukene. Ngaphezu kwalokho, amafutha asebenza njengophethiloli wokunikeza imizimba yethu amandla. Cabanga nje, uma amafutha esiwadlayo engasetshenziswanga amandla ngokushesha noma ekwakheni imizimba yethu, imizimba yethu iwagcina kumaseli amafutha. Lokhu kufana nomzimba ogcina amafutha ngokulindela ukuntuleka kokudla esikhathini esizayo.

Kodwa-ke, njenganoma yini , amafutha amaningi kakhulu angaba yingozi emzimbeni. Kodwa-ke, kunezinhlobo ezithile zamafutha ezinhle kakhulu empilweni yethu. Lawa mafutha amahle kufanele afakwe ekudleni okunempilo.

Iyini ingxenye embi yamafutha?

Nakuba amafutha anganezela ukunambitheka, iphunga, kanye nokuthungwa ekudleni, futhi aphezulu kakhulu ngamakhalori. Ngakho-ke, uma uqhubeka nokudla ukudla okunamafutha amaningi, kungase kudingeke ubhekane nezinkinga eziningi zempilo. Ikakhulukazi uma kukhulunywa ngezingane zethu ezincane kanye nentsha, zithola iningi lamafutha azo ekudleni okusheshayo, ukudla okuthosiwe, kanye nokudla okulula okupakishwe ngamaphakethe ahlukahlukene. Ngaphezu kwalokho, amafutha ayengezwa emzimbeni ngezinto ezifana nobisi olunamafutha amaningi, ushizi, ukhilimu, kanye nemikhiqizo yobisi enamafutha amaningi njengebhotela, ubhekeni, isoseji, kanye nezingcezu zenyama yenkomo enamafutha amaningi.

Ukudla kwasezitolo zokudlela kanye nokudla okudliwayo kungaba namafutha amaningi kunokudla okuvamile okuphekiwe ekhaya. Ukudla okuthosiwe kakhulu yikona ukudla okunamafutha kakhulu. Ngezinye izikhathi, asiqapheli ukuthi amafutha afihliwe kumasosi akhilimu, amasosi anoshizi, noma kumasosi anebhotela noma ama-dressing. Cabanga nje ukuthi kunamafutha angakanani ku-bagel noma irayisi elithosiwe olithenga esitolo!

Ngakho-ke, kungani ezinye izinhlobo zamafutha zilungele impilo?

"Pho kungani odokotela bethi izinhlobo ezithile zamafutha zinhle?" Ungase ubuze. Yebo, amafutha anempilo abaluleke kakhulu ezinganeni ezincane kanye nakithina bantu abadala. Lawa mafutha amahle abaluleke kakhulu ekukhuleni nasekuthuthukisweni kwezingane ezincane, kanye nasekukhuleni kobuchopho okuvamile.

Amafutha awagcini nje ngokunikeza amandla emizimbeni yethu, kodwa futhi anezinye izinzuzo eziningana ezibalulekile:

• Amavithamini ancibilika emafutheni– Lokho kusho ukuthi kusiza ekumunceni amavithamini A, D, E, kanye no-K. Ukuze la mavithamini amunceke emzimbeni, ukudla esikudlayo kumele kube namafutha athile.
• Zisebenza njengezitini zokwakha ama-hormone .
• Kubaluleke kakhulu empilweni yobuchopho.
• Kudala umuzwa wokugcwala ngemva kokudla, okunciphisa ingozi yokudla ngokweqile.

Amafutha angumthombo omuhle wamandla. Kodwa khumbula into eyodwa. Uma kuqhathaniswa nama-carbohydrate noma amaprotheni, inani elifanayo lamafutha linenani eliphindwe kabili lama-calories. Isibonelo, igremu eli-1 lamafutha liqukethe ama-calories angu-9. Kodwa igremu eli-1 lama-carbohydrate noma amaprotheni liqukethe ama-calories angu-4 kuphela.

Yiziphi izinhlobo zamafutha ezitholakala ekudleni?

Kulungile, ake sibheke izinhlobo eziyinhloko zamafutha atholakala ekudleni. Ukwazi lokhu kuzokusiza ukuthi wenze ukukhetha kokudla okunolwazi. Kunezinhlobo ezintathu eziyinhloko zamafutha:

1. Amafutha angagcwali - njengomngane omuhle!

Lawa mafutha atholakala kakhulu ekudleni kwezitshalo nasezinhlanzini. Ngokuvamile awayona ingozi enhliziyweni, futhi ngezinye izikhathi kuthiwa awusizo empilweni yenhliziyo . Amafutha angagcwali ahlukaniswe ngezigaba ezimbili:

• Amafutha angenawo amafutha amaningi: Lawa atholakala kuma-avokhado, amantongomane afana nebhotela lamantongomane, ama-almond, ama-pecan, namafutha afana namafutha omnqumo, uwoyela wamantongomane, namafutha e-canola.
• Amafutha e-Polyunsaturated: Lawa atholakala emafutheni amaningi emifino, njengamafutha ommbila kanye namafutha kasoya. Uhlobo olukhethekile lwe-fatty acid olukuleli qembu yi- omega-3 fatty acids. Lawa atholakala ezinhlanzini ezinamafutha njenge-salmon kanye ne-tuna, ama-walnuts, kanye nembewu ye-flax. Lawa alungele kakhulu ubuchopho bethu kanye nenhliziyo.

2. Amafutha agcwele - qaphela!

Lawa mafutha atholakala kakhulu enyameni (ikakhulukazi enyameni ebomvu), kanye nemikhiqizo yezilwane efana nebhotela, i-shortening, i-lard, ushizi, ubisi olunamafutha amancane, kanye nokhilimu. Amafutha kakhukhunathi nawo aphezulu emafutheni agcwele. Ukudla amafutha agcwele kakhulu kungakhuphula amazinga e-cholesterol egazini futhi kwandise ingozi yesifo senhliziyo. Ngakho-ke kungcono ukuwadla ngokulinganisela.

3. Amafutha e-Trans - gwema lawa!

Lolu uhlobo lwamafutha okudingeka siluqaphele kakhulu. Amanye ama-margarine anamathelayo, ukudla okulula okuthengiswayo njengama-crackers, izinto ezibhakiwe, kanye nokudla okuthosiwe okuthengiswayo kungase kube nalawa mafutha e-trans . Amafutha e-trans ngamafutha afakwe emafutheni emifino ngokufaka i-hydrogen (inqubo ebizwa ngokuthii-hydrogenation), amafutha okwenziwa enzelwe ukuqina ekamelweni lokushisa. Amafutha e-trans aphakamisa izinga le-cholesterol embi egazini lethu, ehlisa izinga le-cholesterol enhle, futhi andise kakhulu ingozi yesifo senhliziyo. Manje, emazweni amaningi, amalebula okudla kumele asho amafutha e-trans. Futhi, izinkampani eziningi zokudla zithathe izinyathelo zokususa amafutha e-trans emikhiqizweni yazo. Lokhu kuyinto enhle ngempela!

Ngilubona kanjani ulwazi lwamafutha olusezithebeni zokudla?

Cishe uke wabona ilebula ethi "Nutrition Facts" ngemuva kwanoma yikuphi ukudla okupakishiwe okuthenga esitolo. Lisho ngokusobala inani lamafutha aphelele, amafutha agcwele, kanye namafutha e-trans ekukhonzeni. Kodwa inkinga ngalokhu ukuthi singadla kalula okungaphezu "kosayizi wokukhonza" okubhalwe kulebula. Isibonelo, noma ngabe iphakethe lama-corn chips lithi ama-chips ayi-12 "ngokukhonza," sivame ukudla cishe ingxenye yephakethe ngesikhathi esisodwa, akunjalo? Khona-ke inani lamafutha esiwadlayo empeleni lingaphezu kakhulu kwalokho okukulebula.

Uma ukhuluma ngamafutha emaphaketheni okudla, kungenzeka ukuthi uke wabona amagama anjengokuthi “angenawo amafutha,” “amafutha aphansi,” “amafutha ancishisiwe,” kanye “nokukhanya” noma “okuncane.” Uhulumeni unemithetho ethile yokusebenzisa la magama. Ngokomthetho:

• Ukudla okubhalwe ukuthi "okungenamafutha" akufanele kube namagremu angaphezu kuka-0.5 amafutha ngokuphakelwa ngakunye.
• Ukudla okubhalwe ukuthi “amafutha aphansi” kufanele kube namagremu amathathu amafutha noma ngaphansi ngokuphakelwa ngakunye.
• Ukudla okubhalwe ukuthi "okulula" (okuncane) kumele kube namafutha angaphansi ngo-50%, noma amakhalori angaphansi kwengxenye eyodwa kwezintathu, kunohlobo olujwayelekile lokudla.
• Ukudla okubhalwe ukuthi “amafutha ancishisiwe” kumele kube namafutha angaphansi ngo-25% kunomkhiqizo ojwayelekile.

Kodwa nansi into encane okufanele uyikhumbule. Ukudla okubhalwe ukuthi "light" (lite) kanye nokuthi "reduced-fat" kungenzeka ukuthi kufake ushukela ukuze kulondolozwe ukunambitheka. Futhi, uma umkhiqizo wokuqala, ojwayelekile unamafutha amaningi kakhulu, le nguqulo "reduced" ingase isenawo amafutha amaningi. Ngakho-ke kuwukuhlakanipha ukufunda ilebula ngokucophelela ngaphambi kokwenza isinqumo.

Zingakanani amafutha adingwa yizingane ezincane?

Amafutha ne-cholesterol yizinto ezimbili ezidlala indima ebaluleke kakhulu ekukhuleni kobuchopho, ikakhulukazi ezinganeni ezincane. Ngakho-ke, amafutha anempilo ayingxenye ebalulekile yokudla okulinganiselayo kwengane. Akuyona into enhle ukuwanciphisa kakhulu noma ukuwayeka ngokuphelele ekudleni.

Unganciphisi amafutha ekudleni, ikakhulukazi ezinganeni ezingaphansi konyaka owodwa ubudala.Amafutha abalulekile ekukhuleni kwawo okusheshayo nasekukhuleni kobuchopho. Ekudleni kwezingane ezingaphezu kweminyaka emibili ubudala, kungumqondo omuhle ukuzama ukugcina inani lamakhalori kusukela kumafutha agcwele kuya ngaphansi kuka-10% wamakhalori aphelele adliwayo nsuku zonke.

Ungalawula kanjani amafutha empilweni yansuku zonke?

Njengamanje cishe usuyaqonda ukuthi ukudla uhlobo olufanele kanye nenani lamafutha kubaluleke kakhulu empilweni enempilo. Kodwa-ke, iqiniso liwukuthi, izingane zethu eziningi (futhi ngezinye izikhathi nathi) sidla amafutha amaningi kakhulu. Lokhu kuholela ekukhuleni kwesisindo okungadingekile. Uma uthola isisindo esiningi kakhulu, kungenzeka ukuthi uhlushwe yizifo eziningi ezingathelelani, njenge-cholesterol ephezulu, umfutho wegazi ophezulu, nesifo sikashukela.

Ngakho-ke, nazi ezinye izindlela ezilula zokukusiza ukuthi ulawule amafutha futhi udle ngendlela enempilo:

• Faka ukudla okwengeziwe okunamafutha aphansi ngokwemvelo – okungukuthi , izithelo ezintsha, imifino, ubhontshisi, okusanhlamvu okuphelele, inyama engenamafutha amaningi, kanye nemikhiqizo yobisi enamafutha aphansi – ekudleni kwezingane zakho.
• Uma upheka, khetha amafutha angenawo agcwele anempilo , njengamafutha omnqumo namafutha e-canola, bese usebenzisa kancane ngangokunokwenzeka.
• Faka izinhlobo ezahlukene zamaprotheni ekudleni kwakho. Isibonelo, inyama engenamafutha amaningi, inkukhu engenasikhumba, inhlanzi ecebile ku-Omega-3 (njenge-salmon, i-mackerel, ne-tuna), kanye nemithombo yamaprotheni esekelwe ezitshalweni njenge-lentile, ama-chickpeas, uphizi, nobhontshisi oluhlaza, kanye namakinati afana ne-soy, ama-cashew, namakinati kuyizinketho ezinhle.
• Uma upheka inyama, inhlanzi, kanye nenkukhu, sebenzisa izindlela ezinjengokuyosa , ukuyosa - eshalofini, noma ukuyosa esikhundleni sokuyosa ngokujulile. Lezi zindlela zinciphisa amakhalori ngokukhipha amafutha amaningi. Ukuyosa kumane kwenezela amafutha engeziwe.
• Noma nini lapho kungenzeka , lungisa ukudla kwasemini esikoleni, ukudla okulula, kanye nokudla okuthatha nomndeni wakho lapho niphuma ekhaya. Ngaleyo ndlela, ungalawula inani lamafutha, ushukela, kanye nosawoti okudliwa umndeni wakho. Cabanga ukuthi isandwich yemifino enomsoco eyenziwe ngumama wakho ingaba ngcono kangakanani kune-patty ethengwe esitolo ukuze indodakazi yakho iyiyise esikoleni.
• Nciphisa ukudla ngaphandle, ikakhulukazi izindawo zokudlela ezisheshayo, ngangokunokwenzeka.
• Uma kufanele udle ngaphandle, siza izingane zakho zikhethe izinketho ezinempilo. Isibonelo, qiniseka ukuthi ufaka isaladi eluhlaza ekudleni kwazo bese ucela isobho esinamafutha amancane. Faka isinaphi kumasangweji esikhundleni semayonnaise. Khetha izitsha ezibhakiwe, ezithosiwe, noma eziphekiwe esikhundleni sezitsha ezithosiwe.

Umyalezo okufanele uwuthathe ekhaya ovela kulesi sihloko

Ekuphetheni, indlela engcono kakhulu nelula yokufundisa izingane zethu imikhuba yokudla enempilo iwukuthiNjengabantu abadala, kufanele sibe yizibonelo ezinhle kubo. Ukuze ube nendlela yokuphila enempilo nejabulisayo, yenza umkhuba wokudla ngokuhlakanipha nangokunempilo. Khetha ukudla okuhlukahlukene, okuhlanganisa namafutha anempilo, ekudleni kwakho. Futhi, ungakhohlwa ukuzivocavoca njalo. Lezi zinto ezilula yizo ezisiholela empilweni ende nenempilo.

Amafutha , amafutha anempilo, amafutha angagcwele, amafutha agcwele, amafutha e-trans, i-cholesterol, ukudla okunempilo