Okuqukethwe
Ukuyeka ukudla okunamafutha ngokulandela umzimba omncane sekuthandwa kakhulu. Kodwa-ke, ososayensi baphikelela ngokuthi izingozi zamafutha zihaba ngokweqile. Ukudla kwabantu basendulo bekuqukethe amafutha angamaphesenti angama-75, futhi ayephilile kakhulu kunathi. Futhi ngaphandle kokwenqaba ukudla okunamafutha, inkinga yesisindo eseqile inyukile.
Kubalulekile ukukhetha imithombo efanele yamafutha nokulawula izinombolo zawo. Ukudla okunamafutha okusebenziseka kakhulu: ushizi, ushokoledi omnyama, amaqanda, ukwatapheya, inhlanzi enamafutha, amantongomane, imbewu yeChia, uwoyela womnqumo, ukhukhunathi kanye namafutha kakhukhunathi, hhayi i-yogurt enamafutha amancane.
Kungani ziwusizo?
1. Ukusebenza kangcono kobuchopho
Amafutha ayizakhi zokwakha ubuchopho bethu, kuyinto ephathelene namaphesenti angama-60 azo zonke izicubu. Ngasikhathi sinye, amafutha alusizo kokubili imifino, njengomthombo wama-omega fatty acids, nezilwane, ezisiza ekumungeni amavithamini A, D, T, no-K. kanye noParkinson's, ukudangala nezifo zemizwa. Kepha i-omega-3 ithinta ukuhlelwa kwezinqubo zokucabanga.
2. Ngomsebenzi wamaphaphu
Ukuphefumula okujwayelekile kubalulekile futhi ukusebenzisa amafutha ezilwane. Ubuso be-alveoli yamaphaphu buhlanganiswe nenhlanganisela yezinto ezisebenza ngama-surfactants, futhi ukungabi bikho kwazo kudala izinkinga zokuphefumula. Imvamisa kuba yimbangela yesifuba somoya nokuhluleka ukuphefumula.
3. Ukwenza ngcono amasosha omzimba
Ababhali bamaphepha amaningi ezokwelapha bagcizelela embonweni wokuthi ukuntuleka kwamafutha anele emangqamuzaneni amhlophe egazi kwenza kube nzima ukubona nokunqoba izinto ezingaziwa - amagciwane, amagciwane, isikhunta. Ngakho-ke, ubukhona bokudla okunamafutha ekudleni kwabo bonke abantu kuyadingeka.
4. Ngesikhumba esinempilo
Inqwaba yesikhumba yakha amafutha. Kubalulekile hhayi kuphela ukufudumeza umzimba wonke ngenkathi ebandayo. Ngaphandle kwamafutha anele, isikhumba siyoma, ama-flakes, nemifantu, ukwakheka kwamanxeba namathumba kuvela.
5. Ukuze kusebenze kahle inhliziyo
Lapho inani elanele lamafutha ekudleni - inhliziyo ihlangabezana nomthwalo omncane, ngoba yehlisa ubungozi bokukhuluphala. Umkhiqizo wamafutha unama-calories aphindwe kabili kunama-carbohydrate, ngakho-ke sidla ukudla okuncane kepha sisazizwa sinamandla.
Okuningi ngokubukwa kokubaluleka kwamafutha kuvidiyo engezansi:
