Uma ungumdlali kodwa ungaqiniseki ngesidingo samafutha, nazi izizathu ezi-5 ezizokuqinisekisa ukuthi amafutha emifino kufanele afakwe ekudleni:
1. Yilwa nokuvuvukala futhi ukuvimbele
Inzuzo ebaluleke kakhulu yamafutha emifino ukuthi asebenza njenge-lubricant yamalunga, imigqa, imithambo yegazi, namaseli. Banciphisa amathuba okuvuvukala emithanjeni, ebuchosheni, emangqamuzaneni, enhliziyweni; yehlisa ngisho nokucindezeleka. Abasubathi abaningi badla izinhlanzi ukuze banikeze umzimba ama-omega-3 acids anciphisa ukuvuvukala emzimbeni. Kodwa kubalulekile ukuqonda ukuthi kulezi zinhloso, empeleni, i-salmon noma i-mackerel ayidingeki. Izinhlanzi zithola ama-omega-3 azo e-algae, futhi nathi singawathola ngokuqondile ku-algae, kanye nembewu ye-chia, imbewu yefilakisi, imbewu ye-hemp, imbewu yethanga, nama-walnuts. Amafutha emifino awaqukethe i-cholesterol - ngokuphambene nalokho, aqukethe izakhi eziluhlaza ezitholakala ngqo emathunjini oMhlaba. Futhi yebo, ngisho namafutha agcwele, lapho etholakala emithonjeni yezitshalo (ukhokho, ukhukhunathi), asalungile ekwehliseni umfutho wegazi nokukhuphula ama-triglycerides.
I-2. Amandla amaningi
Uma umzimba ungawatholi ama-kilojoule anele kumaprotheni, ama-carbohydrate namafutha, ukukhathala kuyaqala. Lesi simo sigwenywa kalula ngokudla ukudla okunamafutha acid. Umzimba wethu uhlakaniphe kakhulu, uyasikhala ngokoqobo ngezinkinga zawo, udinga nje ukufunda ukuwulalela.
Uma uphumula ngokwanele, kodwa ubukeka ukhathele ngaso sonke isikhathi, ungase uthole ukuthi awunawo ama-calories anele emafutheni anempilo. Okokuqala, qiniseka ukuthi awudli ushukela ocolisisiwe kanye nofulawa, okhuthaza ukuvuvukala kanye namazinga kashukela egazini, okuholela ekushintsheni kwemizwa. Futhi, qiniseka ukuthi udla amaprotheni, ama-carbs, namafutha anempilo (ngisho ngamanani amancane) ngakho konke ukudla. Faka amafutha emifino asuka ekudleni okungaphekiwe ekudleni kwakho futhi uzwe umehluko!
3. Ukugcwalisa
Amafutha emifino nawo ayadingeka ukuze uthole umuzwa wokusutha. Amafutha athatha isikhathi eside ukugaya kunamaprotheni nama-carbohydrate futhi aqukethe ama-calories engeziwe (amagremu angu-9 uma kuqhathaniswa nama-4 kuma-carbohydrate namaprotheni). Basiza ukugcina amazinga kashukela egazini futhi bagweme ukwehla kwengcindezi ngesikhathi sokuzivocavoca.
4. Ukumuncwa izakhi
Wonke umuntu udinga umsoco, futhi abasubathi nabo. Izakhi eziningi ezibalulekile zincibilika emafutheni, okusho ukuthi azikwazi ukumuncwa ngaphandle kwamafutha. Lawa amavithamini A, D, E, K. Ngakho-ke, ukuze uthole inzuzo enkulu ekudleni, amafutha emifino kufanele afakwe ekudleni. Cishe yonke imifino eluhlaza inothile ngamavithamini A no-K. Amakhowe anothe ngovithamini D, futhi ukwatapheya, amantongomane nembewu kuwumthombo wemvelo kavithamini E, ogcina imithambo inempilo nesikhumba sisihle.
5. Ukuqinisa imisipha
Naphezu kwenkolelo eqhubekayo yokuthi imisipha yakhiwe kuphela kumaprotheni, lokhu akulona iqiniso ngokuphelele. Eqinisweni, amaprotheni, amafutha kanye nama-carbohydrate ndawonye akha imisipha. Cabanga ukuthi umzimba wakho (okufanele) ungumshini ogcotshwe kahle. Noma ngabe wakha izicubu zomzimba, ukubekezela, noma amandla, qiniseka ukuthi udla amafutha anempilo ngaphambi kokujima. Amangqamuzana akho emisipha azokubonga futhi uzokwakha imisipha ngesikhathi esincane kunalapho ugweme amafutha ngokuphelele. Amafutha, ngaphezu kwalokho, asheshisa imetabolism, nakuba abaningi belindele ukuthi kube nomphumela ophambene.
Nasi isidlo esikhulu sangaphambi kokujima: Xuba i-1/3 yenkomishi ye-oatmeal nesipuni esingu-1 sembewu ye-chia kanye nesipuni esingu-1 sama-alimondi aluhlaza, imbewu yethanga, noma ama-walnuts, ama-cherry amasha noma afriziwe, isinamoni, ne-stevia (uma ufuna kube mnandi). Faka ubisi “olungelona olobisi” ukunonga leli phalishi elinempilo.
Okungafanele ukudle ngamafutha anempilo
Lapho ukhetha amafutha anempilo, gwema amafutha acwengekile. Kunalokho, yidla yonke imithombo yamafutha equkethe amavithamini, amaminerali, kanye ne-fiber. Khumbula: noma yikuphi ukudla okuphelele okuqukethe i-fiber kungcono kakhulu ekukhuthazeni ukuzuza kwemisipha nokuncipha kwesisindo. Ngokwesibonelo, emafutheni emifino, khetha ukwatapheya, ama-alimondi, neminqumo ngaphezu kwamafutha avela kulokhu kudla, nenyama kakhukhunathi phezu kwamafutha kakhukhunathi. Uma ubekezelela amafutha kahle, lokho kuhle, kodwa kunoma yikuphi, ungakhohlwa ukudla okuphelele.
Futhi gwema ama-carbohydrate aphezulu e-glycemic afana nelayisi elimhlophe, amakhukhi, izithelo ezomisiwe ezinoshukela owengeziwe, ama-crackers kafulawa omhlophe, konke okungabangela ukukhuluphala. Khetha imithombo ye-carbohydrate enempilo: okusanhlamvu, okusanhlamvu (i-quinoa, ibhali, i-oatmeal, irayisi lasendle), izithelo ezintsha, imifino, nemifino enamaqabunga.
Umsubathi noma cha, amafutha ayadingeka kunoma yikuphi. Ngaso sonke isikhathi khetha ukudla okumsulwa, okuphelele, okusekelwe ezitshalweni kunokudla okusekelwe ezilwaneni, okungenayo i-cholesterol kodwa okucebile ngamavithamini namaminerali. Njengazo zonke ezinye izakhi, amafutha kufanele abe yingxenye ebalulekile yokudla okulinganiselayo.
Source: