⚡ Interactive Clinical Tool
TDEE Calculator
Calculate the number of calories needed per day to lose, gain or maintain weight
Kungani imizimba yethu idinga amafutha ngempela?
Njengama-carbohydrate namaprotheni, amafutha ayingxenye ebalulekile yokudla kwethu okulinganiselayo. Ake sibone ukuthi kungani.- Umthombo omkhulu wamandla: Amafutha angumthombo ocebile wamandla. Cabanga nje, igremu elilodwa lama-carbohydrate namaprotheni lisinika ama-kilocalories amane kuphela wamandla. Kodwa igremu elilodwa lamafutha linikeza ama-kilocalories ayisishiyagalolunye wamandla.
- Kusiza ekumunceni amavithamini: Amafutha abalulekile emizimbeni yethu ukuze imunce kahle amavithamini ancibilikayo amafutha njengevithamini A , D, E, kanye no-K. Kungakhathaliseki ukuthi uwathatha kangakanani, la mavithamini ngeke asebenze kahle uma ungenawo amafutha anele emzimbeni wakho.
- Ihlinzeka ngama-fatty acid abalulekile: Kukhona ama-fatty acid umzimba wethu ongeke ukwazi ukuwakhiqiza wodwa, kodwa abalulekile ukuze siphile. Siwathola kuphela ekudleni esikudlayo.
Yiziphi izinhlobo zamafutha? Ake sithole amafutha 'amahle' kanye 'namabi'
Kalula nje, amafutha angahlukaniswa abe izinhlobo ezimbili eziyinhloko. Lawa 'amafutha amahle' kanye 'namafutha amabi.' Leli thebula lizokunikeza umbono omuhle ngalokhu.| Uhlobo lwamafutha | Imvelo kanye nomthelela empilweni |
|---|---|
| Amafutha 'Amahle' - Amafutha Angagcwele | Lezi ziwuketshezi ekamelweni lokushisa (isib. uwoyela wemifino). Zilungele kakhulu inhliziyo. Zinciphisa izinga le-cholesterol embi egazini, zinciphisa ingozi yezifo ezifana nesifo senhliziyo kanye nesifo sohlangothi. Kunezinhlobo ezimbili zazo: i-monounsaturated kanye ne-polyunsaturated. |
| Amafutha 'Amabi' - Amafutha Agcwele | Lezi ziqinile ekamelweni lokushisa (isib. ibhotela, uwoyela kakhukhunathi). Ziningi ekudleni kwezilwane (inyama, ushizi). Ukudla kakhulu kwazo kungandisa izinga le-cholesterol embi (LDL) emzimbeni futhi kwandise ingozi yesifo senhliziyo. |
| Amafutha 'amabi kakhulu' - Amafutha e-Trans | Lolu uhlobo lwamafutha oluyingozi kakhulu. La mafutha adalwe ngokwenziwa (ngokusebenzisa i-hydrogenation) avame ukutholakala ezitsheni ezibhakiwe, kuma-margarine, nasekudleni okucutshungulwe. Andisa i-cholesterol embi (LDL) futhi ehlisa i-cholesterol enhle (HDL). Lokhu kwandisa ingozi yesifo senhliziyo, isifo sohlangothi, nesifo sikashukela. |
Ngakho-ke, uyaqonda? Akudingeki siyeke ngokuphelele ukudla amafutha. Okubalulekile ukunciphisa amafutha amabi (amafutha agcwele kanye nama-trans) bese esikhundleni salokho sengeza amafutha amahle (amafutha angagcwalisiwe) ekudleni kwethu.
Yikuphi ukudla okuqukethe amafutha e-polyunsaturated (PUFA)?
Kulungile, manje ake sibheke ngokujulile iqhawe lendaba yethu, i-Polyunsaturated Fat. Lawa ahlukaniswe ngezinhlobo ezimbili eziyinhloko. Yi -Omega-3 kanye ne -Omega-6 . Zombili zibalulekile emizimbeni yethu. Nazi ezinye izindlela zokuzifaka ekudleni kwethu kwansuku zonke.| Ukudla okucebile ku-Omega-3 | Ukudla okucebile ku-Omega-6 |
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Izinzuzo zamafutha e-Polyunsaturated emzimbeni wethu
La mafutha amahle asiza imizimba yethu ngezindlela ezahlukene.- Kuyasiza ekunciphiseni izinga le-cholesterol embi ( LDL ) egazini lakho.
- Kunciphisa ingozi yokugcwala kwamafutha kanye nokuvaleka kwemithambo yegazi .
- Ingozi yesifo senhliziyo kanye nesifo sohlangothi incishiswe kakhulu.
- Kuyasiza ekukhuleni nasekugcinweni kwamaseli emzimbeni wethu.
- Kubaluleke kakhulu ekuthuthukisweni nasekusebenzeni kobuchopho .
- Ilawula umfutho wegazi futhi ithuthukisa impilo yenhliziyo.
- Amavithamini ancibilika emafutheni njengevithamini E andisa ikhono lomzimba lokuwamunca.
Kungakanani okuhle kithi?
Uhlobo lwamafutha owadlayo lubaluleke njengobuningi bawo. Odokotela batusa ukudla cishe amagremu angu-225 (ama-ounces angu-8) ezinhlobonhlobo zokudla kwasolwandle ngesonto. Kungumqondo omuhle futhi ukwengeza cishe izipuni ezintathu zamafutha emifino anempilo ngosuku, njengamafutha omnqumo namafutha e-canola. Into ebaluleke kakhulu ukufunda amalebula ekudleni nasezintweni ezilula ozithenga esitolo. Bheka izinhlobo zamafutha aqukethe, ikakhulukazi amafutha agcwele kanye namafutha e-trans. Khetha ukudla okunamafutha agcwele kanye namafutha agcwele.Uma unemibuzo ngalokhu, ikakhulukazi uma unezinye izimo zezokwelapha (njengesifo sikashukela noma umfutho wegazi ophakeme), khuluma nodokotela wakho womndeni . Uzokwazi ukukunikeza iseluleko esingcono kakhulu ngesimo sakho sempilo.
Umlayezo Wokuya Nawe Ekhaya
- Akuyona yonke into ethi 'amafutha' embi. Ama-polyunsaturated nama-monounsaturated 'amafutha amahle' alungele imizimba nezinhliziyo zethu.
- Imizimba yethu ayikwazi ukuzenzela la mafutha amahle ngokwayo, ngakho-ke sidinga ukuwathola ekudleni okufana nenhlanzi enamafutha, amantongomane (ama-walnuts), kanye namafutha enziwe ngamantongomane (amafutha omnqumo).
- Nciphisa 'amafutha amabi' (amafutha agcwele kanye nama-trans) atholakala ezinkwalweni ezibhakiwe, ekudleni okucutshunguliwe, nasemafutheni ezilwane ngangokunokwenzeka.
- Amafutha amahle ehlisa i-cholesterol embi, anciphise ingozi yesifo senhliziyo, futhi asize ekusebenzeni kobuchopho.
- Njalo thintana nodokotela wakho ukuze uthole iseluleko esingcono kakhulu mayelana nokudla kwakho.
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