Ake sifunde kahle ngamafutha. Lokhu kubaluleke kakhulu empilweni yomndeni wakho!

Sawubona! Namuhla sizokhuluma ngesihloko abantu abaningi abangasiqondi kahle, futhi esibaluleke kakhulu empilweni yabo bonke emndenini wethu. Lokho "amafutha" noma "amafutha" ('Amafutha'). Abanye abantu bacabanga ukuthi uma bethi amafutha, kusho ukuthi konke kubi, kodwa ingabe kunjalo ngempela? Ake sithole ukuthi kuyini ngempela lokhu.

Kuyini ukukhuluphala? Kungani sikudinga?

Kalula nje, amafutha ayizakhamzimba ezitholakala ekudleni esikudlayo. Anemisebenzi eminingi emizimbeni yethu. Cabanga ngakho, amafutha abalulekile ekwakheni amaseli emizimbeni yethu, ekusebenzeni kahle kwesimiso sethu sezinzwa (ikakhulukazi ubuchopho bethu), kanye nokwenza ama-hormone athile.

Akukhona lokho kuphela, kodwa nemizimba yethu isebenzisa namafutha ukuze inikeze amandla. Uma wonke amafutha esiwadlayo engasetshenziselwa amandla, amanye agcinwa emzimbeni. Kunjengokungathi umzimba ucabanga kusengaphambili. Uyawagcina ukuze asetshenziswe ngezikhathi zokuntuleka kokudla.

Ngakho-ke, amafutha amaningi kakhulu awalungele umzimba, kodwa ezinye izinhlobo zamafutha zilungele kakhulu thina. Lawa mafutha amahle ayadingeka ekudleni okunempilo.

Ngakho-ke, yini uhlangothi olubi lwamafutha?

Amafutha engeza ukunambitheka, iphunga, kanye nokuthungwa kokudla. Kodwa inkinga ukuthi amafutha aphezulu kakhulu ngamakhalori . Ngakho-ke, uma sidla ukudla okunamafutha amaningi, kungadala izinkinga ezahlukene zempilo.

Ikakhulukazi ezinganeni zethu ezincane kanye nentsha, bathola iningi lamafutha abo ekudleni okusheshayo, ukudla okuthosiwe, kanye nokudla okulula. Futhi, imikhiqizo yobisi enamafutha amaningi - njengobisi olunamafutha amancane, ushizi, ukhilimu, nebhotela - kanye nenyama enamafutha amaningi - njengebhekoni, ama-hot dog, kanye nenyama yenkomo engenamafutha amaningi - nayo inikela ngamafutha amaningi.

Cabanga ngakho, ngezinye izikhathi ukudla esikuthenga esitolo kungaba namafutha amaningi kunokudla esikupheka ekhaya. Ikakhulukazi ukudla okuthosiwe ngamafutha futhi okunamafutha amaningi. Futhi, ngezinye izikhathi ukudla esikudlayo kunamafutha “afihliwe” ezintweni ezifana nama-cream sauce, ama-cheese sauce, nama-butter sauce, futhi asicabangi ngisho nangalokho.

Kungani kuthiwa ezinye izinhlobo zamafutha zinempilo?

Yebo, lokho kuyiqiniso. Akuwona wonke amafutha amabi. Amafutha anempilo ayingxenye ebalulekile yokudla okunempilo nokunomsoco kokubili ezinganeni nakubantu abadala.

Ikakhulukazi izingane zidinga ukuthola la mafutha amahle anele ukuze zikhule futhi zikhule . Ebuntwaneni, okungukuthi, kuze kube yiminyaka emibili noma emithathu, la mafutha abalulekile ekuthuthukisweni kobuchopho bezingane .

Lawa mafutha anempilo awagcini nje ngokunikeza amandla emzimbeni, kodwa futhi anezinye izinzuzo eziningi:

• Amavithamini ancibilika emafutheni – amavithamini A, D, E, kanye no-K – asiza umzimba ukuba uwamunce kahle. Ukuze la mavithamini amunceke, ukudla esikudlayo kumele kube namafutha athile.
• Uma kwenziwa ama-hormone athile, amafutha asetshenziswa njengesithako esiyisisekelo.
• Amafutha nawo abaluleke kakhulu empilweni yobuchopho bethu.
• Uma udla, uzizwa usuthi, okunciphisa isidingo sokudla ukudla okwengeziwe ngokungadingekile.

Amafutha angumthombo omuhle wamandla, kodwa kubalulekile ukukhumbula ukuthi amafutha anamakhalori aphindwe kabili kunenani elilinganayo lama-carbohydrate noma amaprotheni.

Isibonelo, igremu eli-1 lamafutha linamakhalori angu-9, kodwa igremu eli-1 lama-carbohydrate noma amaprotheni linamakhalori angu-4. Ngakho-ke kudingeka uqaphele ukuthi udla malini.

Yiziphi izinhlobo zamafutha ezitholakala ekudleni?

Kulungile, manje ake sibone ukuthi yiziphi izinhlobo zamafutha ezikulokhu kudla. Singakhuluma kakhulu ngezinhlobo ezintathu zamafutha:

1. Amafutha angagcwali

Lawa amafutha abizwa ngokuthi “amahle” . Avame ukutholakala ekudleni kwezitshalo nasezinhlanzini. Abhekwa njengalungele impilo yenhliziyo yethu. Amafutha angagcwalisiwe aphinde ahlukaniswe ngezigaba eziningana:

• Amafutha angenawo amafutha amaningi: Lawa atholakala kuma-avokhado, ibhotela lamakinati, amantongomane afana nama-alimondi nama-pecan, uwoyela womnqumo, uwoyela wamakinati, kanye namafutha e-canola.
• Amafutha e-Polyunsaturated: Lawa atholakala emafutheni amaningi emifino - isibonelo, uwoyela wommbila kanye namafutha kasoya.
• Ama-omega-3 fatty acids: Lokhu futhi uhlobo lwamafutha angenawo usawoti. Atholakala kakhulu ezinhlanzini ezinamafutha njenge-salmon ne-tuna, kanye nama-walnuts nembewu ye-flax. Empeleni alungele kakhulu imizimba yethu!

2. Amafutha agcwele

Lawa mafutha avame ukutholakala enyameni nakweminye imikhiqizo yezilwane. Isibonelo, ebhotela, e-shortening, e-lard, ushizi, kanye nokhilimu. Amafutha kakhukhunathi nawo aphezulu kumafutha agcwele.

Ukudla amafutha agcwele kakhulu kungandisa izinga le-cholesterol embi egazini futhi kwandise ingozi yesifo senhliziyo. Ngakho-ke kungcono ukulawula ukudla lolu hlobo lwamafutha.

3. Amafutha e-Trans

Lawa amafutha "amabi" . Amanye ama-margarine anamathelayo, ukudla okulula okuthengwa esitolo njengamakhukhi namakhekhe, izinto ezibhakiwe, kanye nokunye ukudla okuthosiwe okuthengwa esitolo kungase kube namafutha e-trans.

Amafutha e-trans adalwa lapho amafutha emifino efakwa i-hydrogen. Kalula nje, lena inqubo lapho ama-athomu e-hydrogen engezwa khona kumafutha emifino ukuze aqine emazingeni okushisa egumbi.

Amafutha e-trans angakhuphula amazinga e-cholesterol futhi andise kakhulu ingozi yesifo senhliziyo. Lokhu kubi kakhulu empilweni yethu.

Ngenhlanhla, izinkampani eziningi zokudla manje zidinga ukuthi okuqukethwe amafutha e-trans kufakwe ohlwini kumalebula azo okudla. Ngaphezu kwalokho, izinkampani eziningi zisuse amafutha e-trans emikhiqizweni yazo. Lokho kuyinto okufanele uyijabulele ngempela!

Amafutha afakwa kanjani ohlwini lwamalebula okudla?

Uma uthenga iphakheji yokudla esitolo, yenza umkhuba wokubheka ilebula ethi 'Nutrition Facts' ngemuva. Isho ngokucacile inani lamafutha aphelele, amafutha agcwele, kanye namafutha e-trans 'ekukhonzeni' okukodwa.

Kodwa kukhona okuncane okufanele ukuqaphele lapha. Kulula kakhulu ukudla okungaphezu "kosayizi wokukhonza" okulebula.

• Cabanga nje, uma uthenga iphakethe lama-corn chips, noma ngabe 'usayizi wokukhonza' uthi ama-chips ayi-12, bangaki kithi abadla ama-chips ayi-12 ngqo? Isikhathi esiningi, sidla kabili noma kathathu lelo nani ngesikhathi esisodwa, akunjalo? Khona-ke inani lamafutha angena emzimbeni nalo liyakhula ngokufanele.

Uma ukhuluma ngamafutha, kungenzeka ukuthi uke wabona amagama anjengokuthi “angenawo amafutha,” “amafutha aphansi,” “amafutha ancishisiwe,” kanye “nokukhanya noma okukhanyayo” emaphaketheni okudla. Uhulumeni unemithetho ecacile mayelana nokusetshenziswa kwala magama. Ngokomthetho:

• Ukudla okungenamafutha: Akudluli amagremu angu-0.5 amafutha ngokuphakelwa ngakunye.
• Ukudla okunamafutha aphansi: Isabelo esisodwa kufanele siqukathe amagremu amathathu amafutha noma ngaphansi.
• Ukudla okune-"Light" (noma okune-"lite"): Kufanele kube namafutha angaphansi ngo-50% kunomkhiqizo ojwayelekile, noma amakhalori angaphansi ngengxenye yesithathu.
• Ukudla okunamafutha ancishisiwe: Kumelwe kube namafutha angaphansi ngo-25% kunomkhiqizo ojwayelekile.

Kodwa nansi into encane okufanele uyikhumbule. Ngisho noma bethi `amafutha alula` kanye `amafutha ancishisiwe`, ngezinye izikhathi lokho kudla kungaba noshukela omningi. Futhi, uma umkhiqizo ojwayelekile wokuqala wawunamafutha amaningi, lezi zinhlobo zokudla "ezincishisiwe" zingase zisenawo amafutha amaningi. Ngakho hlola ilebula ngokucophelela.

Zingakanani amafutha adingwa yizingane?

Amafutha ne-cholesterol, njengoba kushiwo ngaphambili, kuyizakhamzimba ezimbili ezidlala indima ebaluleke kakhulu ekukhuleni kobuchopho bezingane. Ngakho-ke, amafutha anempilo abalulekile ekudleni kwengane. Akufanele avinjelwe ngokweqile noma avinjelwe ngokuphelele.

Unganciphisi amafutha ekudleni, ikakhulukazi ezinganeni ezingaphansi konyaka owodwa ubudala. Kubalulekile ekukhuleni kwazo ngokushesha.

Kubantwana abaneminyaka engaphezu kwemibili ubudala, kuwumqondo omuhle ukuzama ukugcina amafutha agcwele (okungukuthi, amafutha ezilwane, njengamafutha kakhukhunathi) ngaphansi kuka-10% wokudla okuphelele abakudlayo.

Ngakho-ke ulawula kanjani leli nani lamafutha?

Ukudla uhlobo olufanele kanye nenani lamafutha kubalulekile empilweni enempilo. Kodwa iqiniso liwukuthi, izingane eziningi kulezi zinsuku zidla amafutha amaningi kunalawo eziwadingayo. Umphumela oyinhloko ukukhuluphala okungadingekile.

Izingane ezikhuluphele kakhulu zisengozini enkulu yokuthola izifo ezingathi sína njenge-cholesterol ephezulu, umfutho wegazi ophezulu kanye nesifo sikashukela esikhathini esizayo.

Nazi ezinye izindlela ezilula zokusiza wena nomndeni wakho nihlakulele imikhuba yokudla enempilo:

• Yidla ukudla okwengeziwe okunamafutha aphansi ngokwemvelo (imifino, izithelo, ubhontshisi, okusanhlamvu okuphelele - njengelayisi le-bran, udali - inyama engenamafutha amaningi nenhlanzi, kanye nemikhiqizo yobisi enamafutha aphansi).
• Uma upheka , khetha amafutha angenawo agcwele anempilo (njengamafutha omnqumo namafutha e-canola) bese wehlisa inani lamafutha owasebenzisayo ngangokunokwenzeka.
• Faka izinhlobo ezahlukene zamaprotheni ekudleni kwakho - inyama nenkukhu engenasikhumba, inhlanzi kanye nokudla kwasolwandle okucebile nge-omega-3, kanye nezinhlobo zamaprotheni emifino njenge-chickpeas, i-lentile, ubhontshisi oluhlaza, kanye ne-soy nakho kuhle kakhulu.
• Uma upheka inyama, inhlanzi, kanye nenkukhu, sebenzisa izindlela ezifana nokubhaka, ukugaya, noma ukuyosa. Lezi zindlela azifaki uwoyela owengeziwe, futhi amafutha asevele esekudleni ayalahleka, okunciphisa inani lamakhalori. Ukuthosa ngamafutha kunezela amafutha engeziwe kuphela.
• Yenza ukudla kwasemini kwezingane zakho esikoleni, ukudla okulula, kanye nokudla okuthathayo uma uphuma nomndeni wakho ekhaya. Ngale ndlela, ulawula kangcono inani lamafutha kulokho okudliwa umndeni wakho.
• Nciphisa ukudla ngaphandle ngangokunokwenzeka, ikakhulukazi izindawo zokudlela ezithengisa ukudla okusheshayo.
• Uma kufanele udle ngaphandle ngesikhathi esincane, siza izingane zakho zenze izinqumo ezinempilo. Isibonelo, qiniseka ukuthi uthola isaladi eluhlaza bese ucela isobho esinamafutha amancane. Faka isinaphi esendwitshini yakho esikhundleni semayonnaise. Khetha ukudla okubhakiwe, okuthosiwe, noma okuphekiwe esikhundleni sokudla okuthosiwe.

Okubaluleke kakhulu, yiba yisibonelo esihle nawe. Leyo yindlela engcono kakhulu yokufundisa izingane zakho imikhuba yokudla enempilo. Uma zikubona udla ukudla okunempilo, nazo zizojwayela.

Yini into ebaluleke kakhulu okufanele siyithathe ekhaya kule ndaba? (Umyalezo Wokuya Ekhaya)

Kulungile, ngakho-ke sesikhulume kakhulu ngamafutha, akunjalo? Ngicabanga ukuthi usukuqonda kahle lokhu manje.

Kalula nje, akuwona wonke amafutha amabi. Amafutha abalulekile emizimbeni yethu, ikakhulukazi ekukhuleni kwezingane kanye nokusebenza kobuchopho. Into ebalulekile ukwengeza uhlobo olufanele lwamafutha ekudleni kwethu ngamanani afanele .

• Amafutha angagcwali – Lawa angabangane bethu abakhulu, atholakala ezintweni ezifana no-avokhado, amantongomane ahlukahlukene (amakinati, ama-alimondi, ama-cashew), uwoyela womnqumo, kanye nenhlanzi enamafutha (i-salmon, i-tuna). Faka lokhu ekudleni kwakho.
• Amafutha agcwele – Lawa avela ezintweni ezifana namafutha ezilwane, ibhotela, ushizi, ubisi olunamafutha agcwele, kanye namafutha kakhukhunathi, futhi kufanele adliwe ngokulinganisela. Akudingeki uwaqede ngokuphelele, kodwa qaphela inani lawo.
• Amafutha e-Trans – Lawa angatholakala ekudleni okupakishwe emaphaketheni, kwezinye izinto ezibhakiwe, kanye nokudla okuthosiwe kakhulu, futhi kufanele kugwenywe ngangokunokwenzeka. Lawa mabi kakhulu.
• Uma uthenga iphakethe lokudla, jwayela ukufunda ilebula. Khona-ke uzokwazi ukuthi udlani ngempela.
• Yidla ukudla okuphekwe ekhaya noma nini lapho kungenzeka. Pheka usebenzisa izindlela ezinamafutha amancane nezinempilo.
• Fundisa izingane zakho le mikhuba emihle yokudla kusukela zisencane. Uma wenza okufanayo, zizojwayela ngokwemvelo.
• Ukuze ube nempilo enempilo nejabulisayo, ukudla okulinganiselayo, ukukhetha amafutha amahle, kanye nokuzivocavoca njalo kubaluleke kakhulu.

Ngithemba ngobuqotho ukuthi usuthole ukuqonda okungcono ngamafutha kule ndaba. Uma uneminye imibuzo mayelana nalolu daba, ungangabazi ukubuza udokotela womndeni wakho noma isazi sokudla okunempilo esiqeqeshiwe. Hlala uphilile futhi ujabule nonke!

Amafutha, amafutha anempilo, amafutha angagcwele, amafutha agcwele, amafutha e-trans, ukudla okunempilo kwezingane, ukudla okunempilo