"Amafutha"... amafutha ... Uma sizwa leli gama, lihlala lifika engqondweni yethu njengento embi, akunjalo? Sivame ukuzwa izinto ezinjengokuthi "Ungadli amafutha, awalungele umzimba", "Nciphisa ukudla kwakho amafutha". Kodwa bewazi ukuthi akuzona zonke izinhlobo zamafutha ezimbi? Eqinisweni, kukhona namafutha "amahle" abalulekile empilweni enempilo yomzimba wethu. Namuhla, sizokhuluma ngohlobo olunjalo lwamafutha olunempilo nelusizo olunjalo.
Ake siqale siqonde ngamafutha.
Kalula nje, amafutha ayizakhamzimba eziyinhloko ezinikeza imizimba yethu amandla. Igremu ngalinye lamafutha esiwadlayo liqukethe amakhalori ayisishiyagalolunye. Liphinde lisize umzimba ukuthi umunce amavithamini ancibilikayo amafutha njengevithamini A , D, E, kanye no-K. Ngakho-ke, ngokulinganisela, amafutha ayingxenye ebalulekile yokudla okunempilo .
Kunezinhlobo ezine eziyinhloko zamafutha. Uma ubheka ilebula lokudla okunomsoco ephaketheni lokudla olithenga esitolo, ungabona imininingwane ngalawa.
1. Amafutha agcwele
2. Amafutha angagcwali
3. Amafutha e-Trans - Lolu uhlobo olubi kakhulu lwamafutha okudingeka siluqaphele kakhulu . Lawa atholakala ekudleni okuningi okucutshunguliwe, okupakishwe emaphaketheni, kumabhisikidi, emakhekheni, njll.
Manje ake sibheke kabanzi izinhlobo zamafutha ezivame ukuxoxwa ngazo: agcwele kanye nalawo angagcwele.
| Uhlobo Lwamafutha | Imvelo kanye nomphumela emzimbeni | Ukudla okuqukethe okuningi |
|---|---|---|
| Amafutha Agcwele | Iqinile uma izinga lokushisa legumbi liphansi. Ukudla kakhulu kungandisa izinga le-cholesterol embi (i-LDL cholesterol) emzimbeni. | Amafutha kakhukhunathi, amafutha esundu, ibhotela, ushizi, inkukhu enesikhumba, inyama ebomvu, ubisi nemikhiqizo yobisi. |
| Amafutha Angagcwalisiwe | Ziwuketshezi ekamelweni lokushisa. Zisiza ukwehlisa i-cholesterol embi (LDL) futhi zikhuphule i-cholesterol enhle (i-HDL cholesterol). Lawa “amafutha amahle.” | Amafutha emifino (umnqumo, i-canola), amantongomane (amakinati, ama-alimondi), imbewu, ama-avokhado, nezinhlanzi ezinamafutha. |
Ukuze uthole ukudla okunempilo, odokotela batusa ukuthi ngaphansi kuka-10% wamakhalori ethu aphelele ansuku zonke avela kumafutha agcwele.
Izinhlobo ezimbili zamafutha "amahle": i-Monounsaturated ne-Polyunsaturated
Amafutha angagcwalisiwe, esiwabiza ngokuthi “amafutha amahle,” ahlukaniswe ngezigaba ezimbili eziyinhloko.
1. Amafutha Angagcwele (i-MUFA)
Lesi yisihloko sethu namuhla. Lolu hlobo lwamafutha luwusizo kakhulu ekulawuleni amazinga e-cholesterol emzimbeni wethu. Lwenza izinto ezimbili:
Lokhu kufana nokushanela nokuhlanza umgwaqo ngokususa ukungcola. Lawa mafutha "amahle" anciphisa ukunqwabelana kwamafutha amabi emithanjeni yethu yegazi.
Yikuphi ukudla okunamafutha amaningi angagcwali?
- Ukwatapheya
- Amafutha omnqumo
- Amafutha e-canola
- Amantongomane namafutha entongomane
- Amantongomane afana nama-alimondi nama-cashew
2. Amafutha Angagcwele Kakhulu (i-PUFA)
Leli elinye ilungu lomndeni wamafutha "amahle". Njengamafutha angenawo amafutha amaningi, lawa asiza ukwehlisa i-cholesterol embi futhi akhuphule i-cholesterol enhle. Cishe uke wezwa nge- Omega-3 ne -Omega-6 . Yilokho okushiwo la mafutha.
Yikuphi ukudla okunamafutha amaningi aqukethe i-polyunsaturated?
- Amafutha emifino afana ne-sunflower, i-sesame, i-soy, ummbila
- Izinhlanzi zasolwandle ezinamafutha njenge-salmon, i-tuna, i-mackerel, kanye ne-sardine
- Imbewu efana nembewu yefilakisi kanye nembewu yethanga
Kungani Amafutha Angagcwele I-Monounsaturated Ebaluleke Kangaka Emizimbeni Yethu?
Inzuzo eyinhloko yokwengeza lolu hlobo lwamafutha ekudleni kwethu iwukunciphisa ingozi yezimo ezifana nesifo senhliziyo kanye nesifo sohlangothi .
Ngaphezu kwalokho, amafutha agcwele i-monounsaturated ahlinzeka imizimba yethu ngezakhamzimba ezibalulekile njenge -vitamin E. I-Vitamin E iyi-antioxidant enamandla. Lokhu kusho ukuthi iyasiza ekuvimbeleni ukulimala kwamangqamuzana omzimba, iwalondoloze, futhi isize ekwakheni amangqamuzana amasha.
Cabanga ngakho, yize zonke izinhlobo zamafutha zinenani elifanayo lamakhalori, okubalulekile ukuthi zithinta kanjani impilo yethu. Ngakho-ke, ngokunciphisa amafutha agcwele njengebhotela, i-margarine, nenyama enamafutha, bese ufaka ukudla okucebile ngamafutha agcwele njenge-olive oil, i-avocado, namantongomane, ungathola izinzuzo ezinkulu zempilo.
Ungawugcina kanjani ukudla okunempilo kwenhliziyo?
Uma ungeza le mikhuba emincane empilweni yakho, nawe ungagcina inhliziyo yakho iphilile.
- Funda amalebula okudla: Ngaphambi kokuthi uthenge noma yini esitolo, yenza umkhuba wokufunda ilebula lokudla okunempilo. "Amafutha Aphelele" yisamba sazo zonke lezi zinhlobo zamafutha. Bheka ngaphansi kwalokho ukuze ubone ukuthi angakanani 'Amafutha Agcwele'.
- Sebenzisa izinto ezincane zokushintsha: Izinguquko ezincane ekudleni kwakho kwansuku zonke zingaletha imiphumela emikhulu.
- Uma uthenga izinto ezifana ne-yogurt noshizi, khetha izinhlobo ezinamafutha aphansi.
- Esikhundleni senkukhu enesikhumba, khetha inyama noma inhlanzi enesikhumba esisusiwe.
- Engeza imifino namakhambi amaningi ekudleni kwakho.
Imibono yokudla kwasekuseni
Esikhundleni sokufaka ushizi okhilimu ku-bagel yakho, yidla inkomishi ye-oats. Faka ithisipuni lempuphu yembewu yefilakisi kuyo ukuze uthole i-Omega-3 eyengeziwe. Sebenzisa ubisi olunamafutha amancane esikhundleni sekhilimu enamafutha amaningi ekhofini lakho.
Imibono yokudla kwasemini
Esikhundleni sokwengeza amasoso afana ne-mayonnaise kuma-sandwich nama-salad akho, hlanganisa i-avocado evuthiwe . Lokhu kuzokunika ukhilimu okudingayo kanye namafutha anempilo angenasawoti. Esikhundleni sezingcezu zebhekoni, engeza izingcezu zenkukhu eziphekiwe kuma-salad akho.
Imibono yesidlo sakusihlwa
Uma uthosa noma upheka inhlanzi, sebenzisa amafutha omnqumo amancane esikhundleni sebhotela. Esikhundleni sama-sauce enziwe ngokhilimu, fafaza amantongomane achotshoziwe afana nama-alimondi noma amantongomane phezu kwenhlanzi. Kwengeza ukuklwebheka okuhle futhi kuhle nasenhliziyweni yakho.
Umlayezo Wokuya Nawe Ekhaya
- Akuwona wonke amafutha amabi. Kukhona namafutha 'amahle' abalulekile emzimbeni.
- Nciphisa ukudla kwakho amafutha agcwele (isib. amafutha kakhukhunathi, ibhotela, inyama) bese udla amafutha angagcwele kakhulu (isib. amafutha omnqumo, ukwatapheya, amantongomane).
- Amafutha agcwele i-monounsaturated ehlisa i-cholesterol embi (LDL) futhi andise i-cholesterol enhle (HDL), okunciphisa ingozi yesifo senhliziyo.
- Funda amalebula lapho uthenga ukudla. Faka izinto ezincane nezinempilo esikhundleni sakho empilweni yakho.
- Uma unezinye izimo zezokwelapha, njengesifo sikashukela noma umfutho wegazi ophakeme, kubaluleke kakhulu ukukhuluma nodokotela wakho ngaphambi kokwenza izinguquko ezibalulekile ekudleni kwakho.
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