Sawubona! Namuhla, sizoxoxa ngesihloko esivame ukungaqondwa kahle kodwa esibalulekile empilweni yomndeni wakho wonke: “Amafutha.” Abantu abaningi bacabanga ukuthi wonke amafutha mabi ngokwemvelo, kodwa ingabe kunjalo ngempela? Ake singene shí esayensini engemuva kwawo ndawonye.
Kuyini Amafutha Futhi Kungani Umzimba Wakho Uwadinga?
Kalula nje, amafutha ayizakhamzimba ezitholakala ekudleni okudlayo. Umzimba wakho uthembele kuwo emisebenzini eminingi ebalulekile. Cabanga ngale ndlela: umzimba wakho udinga amafutha ukuze wakhe ulwelwesi lwamaseli, usekele uhlelo lwakho lwezinzwa (ikakhulukazi ubuchopho bakho), futhi ukhiqize ama-hormone abalulekile.
Ngaphezu kwalokho, amafutha asebenza njengomthombo wamandla aqinile kuwe. Noma imaphi amafutha angasetshenziswa ngokushesha ukuze abe namandla agcinwa ngumzimba wakho—yindlela yokuphila eguquguqukayo eyenzelwe ukuhlinzeka ngokulondolozwa kwamandla ngezikhathi zokuntuleka.
Ngakho-ke, yize amafutha amaningi kakhulu engaba yingozi empilweni yakho, ezinye izinhlobo zibalulekile enhlalakahleni yakho. Ukudla okunempilo kufanele kube nezinhlobo ezifanele zamafutha.
Iyini Inkinga Yamafutha?
Nakuba amafutha enezela ukunambitheka, ukuthungwa, kanye nephunga ekudleni, inselele isekuxineni kwawo kwamakhalori aphezulu . Ukudla ukudla okunamafutha amaningi kungaholela ezinkingeni ezahlukene zempilo.
Ikakhulukazi ezinganeni kanye nentsha, ukudla okuningi abakudlayo kuvame ukuvela ekudleni okusheshayo, ukudla okulula okuthosiwe, kanye nokudla okuphekiwe. Ngaphezu kwalokho, imikhiqizo yobisi enamafutha amaningi (njengobisi olunamafutha aphelele, ushizi, nebhotela) kanye nenyama eqoshiwe enamafutha (njengebhekoni, amasoseji, nenyama yenkomo enamafutha) kungandisa kakhulu ukudla kwakho kwansuku zonke kwamafutha.
Ubuwazi ukuthi ezinye izidlo zokudla okulula ezithengwa esitolo zingaba namafutha amaningi kakhulu kunokudla okuphekwe ekhaya? Ukudla okuthosiwe kunamafutha amaningi kakhulu. Ngaphezu kwalokho, amafutha avame ukuhlala "efihliwe" kumasoso akhilimu, izithasiselo ezisekelwe kushizi, kanye nezithako ezisekelwe ebhotela, lapho singase singakuboni khona.
Kungani amanye amafutha ebhekwa njenganempilo?
Kuyiqiniso—akuwona wonke amafutha amabi. Amafutha anempilo ayingxenye ebalulekile yokudla okunempilo nokulinganiselayo kokubili ezinganeni nakubantu abadala.
Amanani anele ala mafutha abaluleke kakhulu ekukhuleni nasekukhuleni kwezingane. Phakathi neminyaka emibili kuya kwemithathu yokuqala yokuphila, la mafutha abalulekile ekukhuleni kobuchopho okufanele.
Ngaphandle kokunikeza amandla, amafutha anempilo anikeza ezinye izinzuzo eziningana:
- Zisiza umzimba wakho ukuthi umunce amavithamini ancibilika emafutheni—ikakhulukazi amavithamini A, D, E, kanye no-K. Umzimba wakho udinga inani elincane lamafutha ekudleni ukuze usebenzise kahle lezi zakhi ezibalulekile.
- Amafutha asebenza njengezitini zokwakha ama-hormone athile.
- Zibalulekile empilweni yobuchopho .
- Zikusiza uzizwe usuthi ngemva kokudla, okungakuvimbela ukudla ngokweqile.
Nakuba amafutha ewumthombo omuhle kakhulu wamandla, khumbula ukuthi igremu ngegremu, amafutha aqukethe amakhalori aphindwe kabili kunama-carbohydrate noma amaprotheni.
Isibonelo, igremu elilodwa lamafutha liqukethe amakhalori angu-9, kanti igremu elilodwa lama-carbohydrate noma amaprotheni liqukethe amakhalori angu-4 kuphela. Kubalulekile ukuqaphela ubukhulu besabelo sakho.
Yiziphi izinhlobo zamafutha ezikhona ekudleni kwakho?
Ngokuvamile, kunezinhlobo ezintathu eziyinhloko zamafutha:
1. Amafutha Angagcwali
Lawa aziwa ngokuthi amafutha "amahle" . Ngokuvamile atholakala ekudleni okusekelwe ezitshalweni nasezinhlanzini, abhekwa njenganempilo enhliziyweni. Amafutha angagcwalisiwe ahlukaniswa kabanzi:
- Amafutha angenawo amafutha: Atholakala kuma-avokhado, ibhotela lamakinati, ama-alimondi, ama-pecan, uwoyela womnqumo, uwoyela wamakinati, kanye namafutha e-canola.
- Amafutha e-Polyunsaturated: Avame ukutholakala emafutheni emifino afana namafutha ommbila noma kabhontshisi.
- Ama-omega-3 fatty acids: Uhlobo lwamafutha angenawo amafutha amaningi atholakala ezinhlanzini ezinamafutha (njenge-salmon noma i-mackerel), ama-walnuts, kanye nembewu ye-flax. Lawa awusizo kakhulu empilweni yakho!
2. Amafutha Agcwele
Lokhu kuvame ukutholakala enyameni nakweminye imikhiqizo yezilwane, njengebhotela, i-shortening, i-lard, ushizi, amafutha obisi, kanye nokhilimu. Amafutha kakhukhunathi nawo aphezulu kumafutha agcwele.
Ukudla amafutha agcwele ngokweqile kungakhuphula amazinga e-cholesterol egazini lakho, okungase kwandise ingozi yesifo senhliziyo. Ngakho-ke, kuwukuhlakanipha ukuwadla ngokulinganisela.
3. Amafutha e-Trans
Lokhu kungaphikiswana ngakhoAmafutha "amabi kakhulu". Amafutha e-Trans angatholakala kwamanye ama-margarine anamathelayo, ukudla okulula okucutshunguliwe njengamabhisikidi namakhekhe, imikhiqizo yokubhaka, kanye nokudla okuthile okuthosiwe ezitolo.
Amafutha e-trans adalwa ngenqubo ebizwa ngokuthi i-hydrogenation, lapho i-hydrogen ifakwa khona kumafutha emifino ukuze iqine ekushiseni kwegumbi.
Amafutha e-Trans angakhuphula i-cholesterol yakho futhi andise kakhulu ingozi yakho yesifo senhliziyo. Lokhu kuyingozi ngempela empilweni yakho.
Ngenhlanhla, abakhiqizi abaningi bokudla manje kudingeka babhale okuqukethwe kwamafutha e-trans kumalebula, futhi abaningi bawasuse ngempumelelo emikhiqizweni yabo—okuyisinyathelo esihle sokuqhubekela phambili!
Indlela yokufunda okuqukethwe kwamafutha kumalebula okudla
Uma uthenga ukudla okupakishiwe, kwenze umkhuba ukuhlola ilebula ethi "Nutrition Facts" ngemuva. Ichaza ngokucacile inani lamafutha aphelele, amafutha agcwele, kanye namafutha e-trans ngokukhonza ngakunye.
Kodwa-ke, qaphela "usayizi wokukhonza." Kulula kakhulu ukudla okungaphezu kwengxenye eshiwo.
- Isibonelo, uma isikhwama sama-corn chips sinosayizi wokuphakelwa wama-chips ayi-12, bangaki kithi abama ngempela ngemva kwama-12? Ngokuvamile, sigcina sidla inani eliphindwe kabili noma kathathu lelo, okusho ukuthi sidla amafutha amaningi kakhulu kunalokho obekuhlosiwe.
Uma ubheka amalebula, kungenzeka ukuthi uke wabona amagama anjengokuthi "angenawo amafutha," "amafutha aphansi," "amafutha ancishisiwe," kanye "nokukhanya" (noma "okuncane"). Kuneziqondiso ezijwayelekile zala magama:
- Ayinamafutha: Iqukethe amafutha angaphansi kwamagremu angu-0.5 ngokukhonza ngakunye.
- Amafutha aphansi: Iqukethe amagremu amathathu amafutha noma ngaphansi ngokuphakelwa ngakunye.
- Okulula (noma okuthambile): Kuqukethe amafutha angaphansi ngo-50% noma amakhalori angaphansi kwengxenye eyodwa kwezintathu kunenguqulo evamile.
- Amafutha ancishisiwe: Iqukethe amafutha angaphansi ngo-25% kunenguqulo evamile.
Khumbula ukuthi ukudla "okuncane" noma "okunamafutha ancishisiwe" ngezinye izikhathi kungase kube noshukela owengeziwe. Ngaphezu kwalokho, uma umkhiqizo wokuqala wawunamafutha amaningi kakhulu, inguqulo "encishisiwe" ingase isenawo inani elikhulu. Funda njalo ilebula eligcwele ngokucophelela.
Zingakanani amafutha adingwa yizingane?
Njengoba kushiwo, amafutha kanye ne-cholesterol kudlala indima ebalulekile ekukhuleni kobuchopho bengane. Amafutha anempilo abalulekile ekudleni kwengane futhi akufanele avinjelwe noma aqedwe ngokuphelele.
Ngokukhethekile, unganciphisi amafutha ekudleni kwezinsana ezingaphansi konyaka owodwa , ngoba kubalulekile ekukhuleni nasekuthuthukeni kwazo ngokushesha. INirogi Lanka ikukhumbuza ukuthi ukudla okunempilo kumayelana nokulinganisela, hhayi ukuswela.
Ezinganeni ezingaphezu kweminyaka emibili ubudala, hlose ukugcina amafutha agcwele (njengamafutha ezilwane namafutha kakhukhunathi) ngaphansi kuka-10% wenani lama-calories abawadla nsuku zonke.
Ngakho-ke, ungawaphatha kanjani la mazinga amafutha?
Ukudla izinhlobo ezifanele zamafutha kubalulekile empilweni enempilo. Kodwa-ke, iqiniso liwukuthi izingane eziningi namuhla zidla amafutha amaningi kunokudingekile, okuholela ekukhuleni kwesisindo okungenampilo.
Izingane ezikhuluphele ngokweqile zibhekene nengozi enkulu kakhulu yokuthola izimo zempilo ezimbi njenge-cholesterol ephezulu, umfutho wegazi ophezulu, kanye nesifo sikashukela i-mellitus esikhathini esizayo.
Nazi ezinye izinyathelo ezilula nezisebenzayo zokukusiza wena nomndeni wakho nihlakulele imikhuba yokudla enempilo ngeNirogi Lanka:
- Beka phambili ukudla okunamafutha aphansi ngokwemvelo, okuhlanganisa imifino, izithelo, imifino enamaqabunga, okusanhlamvu okuphelele (njengelayisi elibomvu ne-kurakkan), inyama engenamafutha amaningi, kanye nemikhiqizo yobisi enamafutha aphansi.
- Uma upheka, khetha amafutha angenawo agcwele anempilo enhliziyweni njengamafutha omnqumo noma amafutha e-canola , futhi njalo uhlose ukunciphisa inani eliphelele lamafutha asetshenziswayo.
- Faka imithombo ehlukahlukene yamaprotheni: inkukhu engenasikhumba esiqinile, inhlanzi ecebile nge-Omega-3, kanye nezinketho ezisekelwe ezitshalweni ezifana noshizi, amalentili, ubhontshisi we-mung, kanye nesoya.
- Esikhundleni sokuthosa, khetha izindlela zokupheka ezinempilo njengokubhaka, ukuthosa, noma ukuthosa. Lezi zindlela zivimbela ukungezwa kwamafutha amaningi futhi zivumela amafutha akhona ukuthi aphume, okunciphisa inani lamakhalori aphelele. Khumbula: ukuthosa ngokujulile kwengeza amafutha angenampilo kuphela.
- Lawula ukudla okunomsoco komndeni wakho ngokulungiselela ukudla kwasemini esikoleni, ukudla okulula kwansuku zonke, kanye nokudla kokuhamba ekhaya.
- Nciphisa ukudla ngaphandle ngangokunokwenzeka, ikakhulukazi ezindaweni zokudlela ezithengisa ukudla okusheshayo.
- Uma kufanele udle ngaphandle, khetha ukudla okunempilo: khetha isaladi eseceleni ene-dressing enamafutha amancane eceleni, sebenzisa i-mustard esikhundleni se-mayonnaise kuma-sandwich, bese ukhetha ukudla okubhakiwe, okuthosiwe, noma okuphekiwe kunokudla okuthosiwe.
Okubaluleke kakhulu, yiba yisibonelo. Izingane zifunda imikhuba enempilo ngokubheka eyakho. Uma zikubona udla ukudla okunempilo nokunomsoco, cishe nazo zizolandela lokho.
Uyini umyalezo obalulekile okufanele uwuthathe ekhaya?
Sixoxe okuningi ngamafutha namuhla. Ngithemba ukuthi usunokuqonda okucacile kokuthi athinta kanjani impilo yomndeni wakho.
Kalula nje, akuwona wonke amafutha adalwe ngokulinganayo. Amafutha okudla abalulekile ekukhuleni ngokomzimba kwengane nasekukhuleni kobuchopho. Isihluthulelo ukudla izinhlobo ezifanele zamafutha ngobuningi obufanele.
- Amafutha angagcwali: Atholakala kuma-avokhado, amantongomane (amakinati, ama-alimondi, ama-cashew), uwoyela womnqumo, kanye nenhlanzi enamafutha (i-salmon). Laba "abangane bakho abakhulu" bempilo yenhliziyo.
- Amafutha agcwele: Atholakala emafutheni ezilwane, ebhotela, ushizi, ubisi olunamafutha agcwele, kanye namafutha kakhukhunathi. Jabulela lokhu ngokulinganisela kunokuba ungawafaki ngokuphelele, kodwa qaphela ubukhulu bokudla okudliwayo.
- Amafutha e-Trans: Avame ukutholakala ekudleni okulula okucutshunguliwe, izinto zokubhaka zezentengiselwano, kanye nokudla okuthosiwe kakhulu. Gwema lokhu ngangokunokwenzeka; kuyizinketho ezinempilo kakhulu kuwe.
- Zijwayeze ukufunda amalebula okudla okunempilo ekudleni okupakishiwe ukuze wazi kahle ukuthi udlani.
- Noma nini lapho kungenzeka, lungisa ukudla okuphekwe ekhaya usebenzisa amasu anamafutha amancane futhi anempilo.
- Fundisa izingane zakho le mikhuba zisencane; zizolandela isibonelo sakho ngokwemvelo.
- Impilo enempilo nejabulisayo yakhelwe ekudleni okulinganiselayo, ukukhetha amafutha afanele, nokuhlala umatasa ngokomzimba.
Ngiyethemba ngempela ukuthi lo mhlahlandlela uzokusiza ukuthi wenze izinqumo ezinolwazi. Uma uneminye imibuzo, ungangabazi ukubonisana nodokotela womndeni wakho noma isazi sokudla esiqeqeshiwe. Hlala uphilile futhi ujabule!
Amafutha, Amafutha Anempilo, Amafutha Angagcwali, Amafutha Agcwele, Amafutha Ashintshayo, Ukudla Okunomsoco Kwengane, Imikhuba Yokudla Okunempilo
