Iningi lethu liyasaba kancane uma sizwa igama elithi " amafutha ," akunjalo? Izinto ezinjengokuthi "Ngizokhuluphala," "Ngizokwakha i-cholesterol," kanye nokuthi "Ngizoba nesifo senhliziyo" ziyafika engqondweni. Esikhathini esidlule, odokotela babevame ukusitshela ukuthi sinciphise noma sigweme amafutha. Kodwa manje, isayensi yezokwelapha isithuthukile, futhi siyazi ukuthi akuwona wonke amafutha esiwadlayo amabi emizimbeni yethu. Eqinisweni, kunamafutha "amahle" angasiza ekulawuleni amazinga akho e-cholesterol futhi akugcine uphilile.
Kungani amafutha ebalulekile emzimbeni wethu?
Kalula nje, amafutha ayizakhamzimba ezibalulekile ekusebenzeni kahle kwemizimba yethu. Cabanga nje ngokuthi la mafutha asebenza kangakanani emizimbeni yethu.
- Inikeza amandla: Amafutha angumthombo omkhulu wamandla ohlinzeka ngamandla adingekayo ukuze usebenze usuku lonke.
- Kugcina ukushisa komzimba: Amafutha asiza ukugcina izinga lokushisa lomzimba wethu lizinzile.
- Ukwakha amangqamuzana: Iseli ngalinye emzimbeni lakhiwe ulwelwesi lweseli oluqukethe amafutha.
- Kuvikela izitho zomzimba: Amafutha asebenza njengesivikelo esizungeze izitho ezibalulekile zangaphakathi njengenhliziyo nezinso .
- Kusiza ekumunceni amavithamini: Amafutha abalulekile emzimbeni ukuze umunce amavithamini ancibilikayo njengalawa: amavithamini A , D, E, kanye no-K.
- Ikhiqiza ama-hormone : Amafutha abalulekile ekukhiqizweni kwama-hormone alawula imisebenzi eyahlukahlukene emzimbeni.
Into ebaluleke kakhulu ukwengeza izinhlobo ezifanele zamafutha ekudleni kwethu, ngamanani afanele . Amafutha angagcwalisiwe angamafutha 'amahle' amahle emzimbeni. Amafutha agcwele kanye nama-trans angamafutha 'amabi' okufanele siwaqaphele. Ake sibheke lawa ngokwehlukana manje.
Ayini amafutha agcwele kanye nalawo angagcwali?
Umehluko omkhulu phakathi kwalezi zinhlobo ezimbili zamafutha ukwakheka kwawo kwamakhemikhali. Kodwa masingakhulumi ngezinto eziyinkimbinkimbi kangaka, masiziqonde kalula.
- Amafutha agcwele : Lawa avame ukuba qinile ekushiseni kwegumbi. Cabanga ngamafutha kakhukhunathi nebhotela. Aphenduka abe yitshe emakhazeni, akunjalo? Yilokho okwenzekayo.
- Amafutha angagcwalisiwe: Lawa alula emazingeni okushisa asekamelweni. Izibonelo zifaka amafutha omnqumo namafutha elanga.
Kungani kufanele sikhathazeke ngamafutha agcwele?
Uma sidla ukudla okuningi kakhulu okunamafutha agcwele, amazinga ethu "e-cholesterol embi" ( i-LDL cholesterol ) angakhuphuka. Le cholesterol ye-LDL ifakwa ezindongeni zemithambo yegazi yethu, okubangela ukuvaleka. Lokhu kwandisa ingozi yezifo ezinkulu ezifana nesifo senhliziyo kanye nesifo sohlangothi.
| Ukudla Okune-Amafutha Agcwele | |
|---|---|
| Inyama ebomvu | Inyama yenkomo, inyama yembuzi, ingulube |
| Inkukhu enesikhumba | Inkukhu enesikhumba |
| Imikhiqizo yobisi enamafutha agcwele | Ubisi, Ushizi, I-ayisikhilimu, Iyogathi |
| Ibhotela ne-Ghee (Ghee) | Ibhotela ne-Ghee |
| Amanye amafutha emifino | Amafutha kakhukhunathi, amafutha esundu |
Kodwa-ke, kunemibono ehlukene emphakathini wezokwelapha ngala mafutha agcwele. Ezinye izifundo zithi abukho ubufakazi bokuthi ahlobene ngqo nesifo senhliziyo. Kodwa-ke, izinhlangano ezinkulu ezifana ne-American Heart Association zincoma ukuthi ungatholi ngaphezu kuka-5%-6% wamakhalori akho ansuku zonke avela kumafutha agcwele. Into ebalulekile yilokho okudlayo esikhundleni samafutha agcwele. Isibonelo, ukufaka esikhundleni samafutha agcwele ngamafutha 'amahle' angagcwele kunganciphisa ingozi yakho yesifo senhliziyo.
Amafutha Angagcwalisiwe
Lawa yilokho esikubiza ngokuthi “amafutha amahle.” Siwathola kakhulu emifinweni, amantongomane, nezinhlanzi. Ngenxa yokuthi alungele inhliziyo nezinye izingxenye zomzimba, odokotela batusa ukuwafaka ekudleni kwethu esikhundleni samafutha amabi.
Amafutha angagcwalisiwe ahlukaniswe ngezigaba ezimbili eziyinhloko:
1. Amafutha angagcwele: Lawa mafutha alula uma efakwa esiqandisini, kodwa ayaqina uma efakwa esiqandisini.
- Yikuphi ukudla okuqukethe lokhu?: Ukwatapheya, uwoyela womnqumo, uwoyela we-canola, uwoyela wamakinati, amantongomane afana nama-alimondi, ama-cashew, nama-hazelnuts.
2. Amafutha e-Polyunsaturated: Lawa mafutha ahlala ewuketshezi ekamelweni lokushisa kanye nasefrijini.
- Yikuphi ukudla okuqukethe lokhu?: Imbewu yeflakisi, uwoyela wommbila, uwoyela wesoya, uwoyela welanga, ama-walnuts, izinhlanzi ezinamafutha njenge-salmon, i-tuna, kanye ne-mackerel.
I-Omega-3 ne-Omega-6: Kungani zibaluleke kangaka?
Uke wezwa nge-Omega-3 kanye ne-Omega-6? Lawa angaphansi kwesigaba samafutha e-polyunsaturated okukhulunywe ngawo ngenhla. Abizwa nangokuthi "ama-fatty acid abalulekile" ngoba imizimba yethu ayikwazi ukuwenza yodwa. Lokhu kusho ukuthi kumelwe siwathole ekudleni kwethu.
Ama-Acid Amafutha e-Omega-3
Izifundo zikhombisile ukuthi lokhu kunciphisa ingozi yesifo senhliziyo. Kuza ngezindlela ezintathu eziyinhloko: i-EPA, i-DHA (etholakala kakhulu ezinhlanzini), kanye ne-ALA (etholakala emithonjeni yezitshalo).
- Imithombo engcono kakhulu: Ukudla izinhlanzi ezinamafutha njenge-salmon, i-mackerel, kanye ne-herring okungenani kabili ngesonto kungakusiza ukuthi uthole ama-omega-3 akho. Imbewu ye-flax nama-walnuts nawo aqukethe.
Ama-Acid Amafutha e-Omega-6
Lokhu kutholakala emifino eluhlaza, amantongomane, namafutha emifino. Nakuba ngaphambili kwakucatshangwa ukuthi kubi enhliziyweni, ucwaningo lwanamuhla lubonisa ukuthi kuyazuzisa futhi empilweni yenhliziyo.
Uhlobo lwamafutha okufanele uwagweme: Amafutha e-Trans
Lolu uhlobo lwamafutha olubi kakhulu noluyingozi kakhulu . Nakuba luvela ngokwemvelo ngamanani amancane enyameni nasemikhiqizweni yobisi, iningi lamafutha e-trans esiwasebenzisayo lenziwa ngokwenziwa emafektri. Amafutha emifino acwebezelayo ayaqina ngokufaka i-hydrogen (i-hydrogenation). Lokhu kuvumela ukudla ukuthi kugcinwe isikhathi eside, futhi kukunikeza ukunambitheka okungcono nokubukeka okungcono.
Ungacabangi ukuthi ukudla kunempilo ngokuphelele ngoba nje kuthiwa "akukho mafutha e-trans"! Kungase kube noshukela omningi, usawoti, noma amafutha agcwele. Ngakho-ke funda ilebula ngokucophelela njalo.
Lokhu kungase kube mnandi, kodwa akukuhle emzimbeni wakho. Lawa mafutha angenampilo aphakamisa amazinga e-cholesterol e-LDL amabi futhi anciphise amazinga e-cholesterol e-HDL amahle. Lokhu kwandisa kakhulu ingozi yesifo senhliziyo, isifo sohlangothi, kanye nesifo sikashukela sohlobo 2 .
| Ukudla Okungaba Namafutha Aguquliwe | |
|---|---|
| Ukudla okuthosiwe | Ama-French fries, ama-patties, ama-roll |
| Imikhiqizo yebhikawozi | Amakhekhe, amakhekhe, amabhisikidi, amakhukhi, ama-donut |
| I-Margarine (i-Stick noma i-tub margarine) | Ezinye izinhlobo ze-margarine |
| ukudla okusheshayo | I-popcorn ye-microwave, i-pizza eqandisiwe |
Umlayezo Wokuya Nawe Ekhaya
- Ukuze ugcine inhliziyo yakho nomzimba wakho wonke uphilile, thola iningi lamafutha owafaka ekudleni kwakho emafutheni 'amahle' angagcwali . Faka izinto ezifana no-avokhado, amantongomane, inhlanzi enamafutha, namafutha omnqumo ekudleni kwakho.
- Nciphisa ukudla kwakho inyama ebomvu, inkukhu engenasikhumba, imikhiqizo yobisi enamafutha agcwele, kanye namafutha kakhukhunathi, aqukethe amafutha agcwele 'amabi'.
- Gwema ukudla okuthosiwe, imikhiqizo yokubhaka, kanye nokudla okusheshayo okucutshunguliwe, okuqukethe amafutha e-trans 'ayingozi', ngangokunokwenzeka. Kulungile ukuyeka ukuwadla ngokuphelele.
- Thola iningi lokudla okunomsoco wakho ngemifino, izithelo, ubhontshisi, okusanhlamvu okuphelele, kanye namaprotheni angenamafutha njengenhlanzi nenkukhu engenasikhumba.
- Uma uthenga okuthile esitolo, funda ilebula ngokucophelela.Qaphela inani lamafutha, ushukela, kanye nosawoti elikuqukethe.
- Uma unemibuzo noma unemibuzo mayelana namazinga akho e-cholesterol noma ukudla okudlayo, khuluma nodokotela wakho ngakho.
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