Uma ufaka ibhotela esinkweni sakho noma uzama ukudla ucezu lukashizi, awukaze uzwe ukuthethiswa okuvela emndenini wakho, "O, ukudla lokho kuzokwandisa i-cholesterol yakho futhi kubangele ukuhlaselwa yinhliziyo ?" Indaba esesiyizwile sonke isikhathi eside ukuthi la mafutha ezilwane, okungukuthi, amafutha agcwele, awalungele inhliziyo. Besilokhu sitshelwa ukuthi la mafutha, avela ezintweni ezifana nenyama, ushizi, ubisi, nebhotela, anegalelo ezifweni zenhliziyo. Esikhundleni salokho, sifunde nokudla "amafutha amahle" njengamantongomane, inhlanzi, namafutha emifino. Kodwa ingabe le ndaba iyiqiniso ngempela? Ake sithole kahle ngayo namuhla.
Ucwaningo olusha luxoxa indaba ehlukile
Ucwaningo lwakamuva luye lwayishintsha kancane le nkolelo endala. Cabanga ngalokhu: Ukubuyekezwa okukhulu kwezifundo ezingu-72 kuthole ukuthi akukho ukuxhumana okuqondile phakathi kokudla amafutha agcwele kanye nesifo senhliziyo esiqala ukukhula . Akukhona lokho kuphela, kuphinde kwathola ukuthi amafutha agcwele , atholakala ezintweni ezifana namafutha omnqumo nama-avokhado, awanikezi isivikelo esiningi ezifweni zenhliziyo njengoba kwakucatshangwa ngaphambili.
Akusikho okokuqala kubikwa into efana nale. Ucwaningo olufanayo eminyakeni embalwa edlule nalo lwehlulekile ukuthola ukuxhumana phakathi kwamafutha agcwele nesifo senhliziyo.
Kodwa asikwazi ukufinyelela esiphethweni sokugcina kulezi zifundo zodwa. Izinhlangano zezempilo ezihamba phambili emhlabeni, isibonelo, i-American Heart Association, zisathi ukudla amafutha agcwele kakhulu kwandisa ingozi yesifo senhliziyo. Azikashintshi iziqondiso zazo okwamanje. Ngakho-ke kunezinhlangothi ezimbili kule ndaba.
Ngakho-ke kufanele senzeni? Kufanele sidle kanjani?
Kuze kube yilapho isayensi ithola impendulo eqondile kulokhu, yini okufanele siyenze?
Ungabheki nje lolu cwaningo olusha bese usola ngokushesha izinto ezifana ne-steak, ibhotela, noshizi. Into ebalulekile ukucabanga ngokuhlakanipha ngezinhlobo zamafutha esiwadlayo.
Umqondo oyinhloko lapha “ukufaka esikhundleni.” Njengoba ochwepheshe bezokudla besho, “Uma ususa amafutha agcwele ekudleni kwakho bese uwafaka amafutha agcwele i-polyunsaturated , uthola inzuzo ecacile ekunciphiseni ingozi yakho yesifo senhliziyo.”
Manje, lezi zinhlobo zamafutha zingase zikudide kancane. Ake sikwenze kube lula.
| Uhlobo Lwamafutha | Ivelaphi? (Imithombo) | Yini okufanele uyenze? (Yini okufanele uyenze?) |
|---|---|---|
| Amafutha Agcwele | Inyama ebomvu, ibhotela, ushizi, ubisi oluphelele, uwoyela kakhukhunathi, uwoyela wesundu. | Akudingeki ukuthi uyeke ngokuphelele, kodwa nciphisa. |
| Amafutha Angagcwele | Amafutha omnqumo, i-avokhado, amakinati, ama-alimondi, ama-cashew. | Ukukhetha okuhle. Faka ekudleni. |
| Amafutha Angagcwele I-Polyunsaturated | Izinhlanzi ezinamafutha njenge-salmon, i-mackerel, ama-sardine, ne-herring. Amafutha e-soya, ummbila, ne-canola. Ama-walnuts, imbewu ye-flax. | Kuhle kakhulu empilweni yenhliziyo. Kungcono ukufaka amafutha agcwele esikhundleni salokhu. |
Kalula nje, uma unciphisa ibhotela lakho bese ufaka amafutha omnqumo, ucezu lwenhlanzi ekudleni kwakho, noma amantongomane ambalwa esaladini lakho, kungenza umehluko omkhulu empilweni yenhliziyo yakho. Amafutha e-Polyunsaturated yi - omega-3s sonke esike sezwa ngayo futhiYenzelwe ama-fatty acid abizwa ngokuthi i-Omega-6.
Isixazululo esingcono kakhulu: iphethini ethi 'Whole Foods'
Indlela engcono kakhulu yokuvimbela izifo zenhliziyo ukudla ukudla okuningi ngangokunokwenzeka, okungacutshungulwanga .
Kusho ukuthini lokho? Kusho ukudla ukudla kwemvelo okuningi ngangokunokwenzeka esikhundleni sokudla okupakishwe emathinini, okufakwe emathinini, nokucutshungulwe kabusha.
- Inhlanzi entsha
- Imifino efana nobhontshisi, uphizi kanye ne-lentile
- Izithelo nemifino emisha
- Ilayisi elinsundu
- Amantongomane afana namantongomane, ama-cashew, nama-walnuts
- Amantongomane afana nembewu yethanga kanye nembewu yelanga
- Amafutha emifino namafutha omnqumo
- Izinto ezifana ne-yogurt, ubisi olunamafutha amancane, kanye nenyama noshizi ezimbalwa ezikhethwe kahle
Isibonelo esihle salokhu ukudla kwaseMedithera , okuqukethe cishe ama-45% amafutha ekudleni kwabo, kodwa kuvela emithonjeni enempilo njengamafutha omnqumo, inhlanzi, namantongomane.
Okokugcina, khumbula ukuthi ukudla akuyona yodwa into engabangela isifo senhliziyo. Izakhi zofuzo zakho kanye nemikhuba yakho yokuphila (njengokubhema, ukuntuleka kokuvivinya umzimba, kanye namazinga aphezulu okucindezeleka) nakho kudlala indima enkulu.
Uma unemibuzo noma ukukhathazeka mayelana nokudla kwakho noma ingozi yakho yesifo senhliziyo, into engcono kakhulu ongayenza ukukhuluma nodokotela womndeni wakho. Angakunikeza iseluleko esingcono kakhulu ngokusekelwe esimweni sakho sempilo.
Umlayezo Wokuya Nawe Ekhaya
- Umbono wokuthi amafutha agcwele (ibhotela, ushizi, inyama) mabi ngokuphelele manje uyaphikiswa. Kodwa lokho akusho ukuthi kulungile ukudla amaningi kakhulu. Kubalulekile ukulawula inani lawo .
- Into ebaluleke kakhulu ukufaka esikhundleniUkufaka esikhundleni samafutha agcwele ngamafutha agcwele – atholakala ezinhlanzini ezinamafutha, amantongomane, namafutha emifino – kunganciphisa ingozi yesifo senhliziyo.
- Gwema ukudla okucutshungulwe ngangokunokwenzeka futhi udle ukudla okuphelele . Ilayisi elinsundu, imifino, izithelo, ubhontshisi, inhlanzi, namantongomane kuyizibonelo ezinhle.
- Akuyona nje indlela yokudla ethinta izifo zenhliziyo. Indlela yakho yokuphila, ukuzivocavoca umzimba, ukugwema ukubhema , kanye nokulawula ukucindezeleka nakho kubaluleke kakhulu.
- Uma unokungabaza ngempilo yakho, gwema ukuqagela. Funa iseluleko esifanele kudokotela wakho.
Amafutha Agcwele, Amafutha Agcwele, Impilo Yenhliziyo, I-Cholesterol, Isifo Senhliziyo, Ukudla Okunempilo, Amafutha Agcwele I-Polyunsaturated
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