Amafutha "afihliwe" ekudleni okuningi. Kodwa awekho yini amafutha “amahle”?
Amafutha angatholakala ekudleni okuningi ngempela - ngisho nokunempilo. Amafutha amaningi emkhiqizweni, ayanda okuqukethwe kwawo kwekhalori, njengoba amafutha angumthombo ogxilile wama-kilojoule. Igremu elilodwa lamafutha liqukethe ama-calories angu-9 - okuphindwe kabili kunegremu elilodwa lamaprotheni noma ama-carbohydrate (ama-calories ama-4). Ngakho-ke, ukungeza ngisho nenani elincane lamafutha ekuphekeni kungakhuphula kakhulu amakholori aphelele.
Njengomthetho, amafutha avela emithonjeni yemifino angcono kunamafutha avela emithonjeni yezilwane. Amafutha emifino, njengamafutha eminqumo, amantongomane, imbewu, iflakisi, nokwatapheya, ayimithombo ecebile kavithamini E, amakhemikhali e-phytochemicals (izinhlanganisela zezitshalo ezivikelayo noma ezilwa nezifo), kanye namafutha abalulekile, ahlanganisa i-omega-3 fatty acids kunenzuzo ezinhliziyweni ngamafutha monounsaturated.
Asikho isincomo esisodwa senani lamafutha emifino okumele uwafake ekudleni kwakho. Kunoma yikuphi, uma udlula ngisho namafutha amahle, umphumela uzoba inani eliningi lama-calories namagremu engeziwe amafutha emzimbeni wakho. Nakuba amafutha enza ngcono ukunambitheka kokudla, awakwenzi ukudla kwanelise. Lena enye yezingibe zokudla okunamafutha. Ukudla okuningi okunekhalori ephansi, okufana nezinhlamvu nemifino, kugcwalisa umzimba wakho kangcono kakhulu ngoba kugcwele ama-carbohydrate ayinkimbinkimbi kanye ne-fiber eningi. Ngokudla lokhu kudla, siyasutha ngaphambi kokuba sibe nesikhathi sokudla ama-calories amaningi avela kukho.
Cabanga ukuthi uzizwa kanjani lapho udla u-ayisikhilimu noma iwolintshi elikhulu. Cishe uzozizwa ugcwele ngokulinganayo, kodwa ngewolintshi, uthola ama-calories ambalwa kakhulu. Kuyinto efiselekayo ukuthi amafutha emifino akha i-10-30% yokudla kwakho kwansuku zonke. Uma ubheka isisindo sakho, ngakho-ke, amafutha amancane, angcono.
Ingabe akhona amafutha amabi ngokuphelele?
Amafutha e-hydrogenated ngokwengxenye awanempilo neze. Eyakhelwe ekuqaleni ukuze igcinwe isikhathi eside, lawa mafutha acutshungulwe ngokukhethekile aqukethe amafutha e-trans, izinto ezaziwa ngokunyusa amazinga e-cholesterol kanye nobungozi besifo senhliziyo.
Alikho nje izinga eliphephile lokusetshenziswa kwamafutha e-trans. Amalebula okudla akhombisa ukuthi mangaki amafutha e-trans umkhiqizo onawo. Ungase uqaphele ukuthi atholakala ikakhulukazi ekudleni okugaywe kakhulu futhi ezinhlobonhlobo eziningi zemajarini namafutha e-confectionery, izithako ezivame ukusetshenziswa ekuphekeni kophaya, amakhukhi, amakhekhe, njll.
Yiziphi ezinye izithako ezidinga ukugadwa?
Esinye isithako sekhalori ephezulu esingenazo izinzuzo zezempilo ushukela. Inkomishi eyodwa yetiye elishisayo, ngokwesibonelo, ayinakhalori, kodwa engeza amathisipuni ambalwa kashukela futhi leyo nkomishi inamakhalori angaba ngu-30. Ngokuphuza izinkomishi ezintathu zetiye ngosuku, udla ama-calories angu-90 engeziwe. Kungakhathaliseki ukuthi uthanda kangakanani ama-sweeteners - ushukela, uju, isiraphu ye-maple noma isiraphu yommbila - kuhle kakhulu ukugcina ukusetshenziswa kwawo okungenani, ngoba aqukethe cishe izakhi.
Abantu abadla ama-kilojoule angama-2000 ngosuku bayelulekwa ukuthi banciphise ukudla kwabo ushukela kube amathisipuni ayi-10 ngosuku. Lokhu kungase kubonakale kuningi, kodwa empeleni cishe ingxenye yesamba sikashukela abantu abaningi abawudlayo njengamanje.
Iphuzu elibalulekile: Zama ukudla amafutha emifino eluhlaza kuphela, nciphisa ukudla okuthosiwe, futhi ugweme amafutha ane-hydrogenated kancane. Uma ubheka ukudla kwakho kwekhalori, kunengqondo ukunciphisa ngisho namafutha emifino kanye noshukela wengeze ngangokunokwenzeka.