Okuqukethwe
Ukulimala kwamafutha noma inzuzo?
Ukudla kwethu kuyinhlanganisela yamaprotheni, amafutha nama-carbohydrate ngokunezela okuncane kwezinto zokulandela umkhondo namavithamini. Ngabe kufanele siziyeke ngokuphelele lezo zingxenye ezibonakala ngathi ziyingozi emzimbeni, njengamafutha, kusho isazi sethu sokudla u-Oleg Vladimirov.
Amafutha aletha amakhalori amaningi emzimbeni, ngakho-ke odokotela bavame ukweluleka ukunciphisa inani lokudla okunamafutha ukugcina isisindo esijwayelekile, futhi kungcono kakhulu ukukuyeka ngokuphelele! Kodwa-ke, akuwona wonke amafutha ayingozi, kukhona futhi lawo abizwa ngokuthi awusizo. Amafutha anempilo ahlukaniswe ngamaqembu amathathu: agcwele, agcwele ama-polyunsaturated nama-monounsaturated ngama-hydrogen athomu.
Amafutha aqinisiwe
Amafutha agcwele ekamelweni lokushisa ngokuvamile aqinile, umthombo wawo yimikhiqizo yezilwane (inyama yenkomo, imikhiqizo yobisi enamafutha), kanye namafutha ashisayo (ukhukhunathi, isundu), avame ukusetshenziswa embonini yokudla ngenxa yokungabizi kwawo kanye nekhono lokungakwenzi. ziwohloka isikhathi eside, kodwa izinzuzo zabo ngomzimba ziyangabazeka.
Amafutha enziwe ngengqondo
Amafutha angenayo i-unsaturated ngokuvamile ayiketshezi ekamelweni lokushisa, futhi ngokuvamile abhekana nalokho okubizwa ngokuthi i-hydrogenation ukuze aqine. Imikhiqizo ewumphumela (i-margarine, ukusabalalisa) iyingozi kakhulu kunamafutha agcwele, futhi iqukethe ama-trans-fatty acids, okwandisa ingozi ye-coronary disease, izifo zenhliziyo nemithambo yegazi, i-Alzheimer's, futhi ingaholela ekungazali.
Umthombo wamafutha we-monounsaturated ngamafutha we-canola kanye namafutha we-nut, kanye ne-olive ne-peanut oil. Impahla yabo eyinhloko ewusizo ukulinganisa isilinganiso se-cholesterol embi futhi enhle, ngenkathi kugcinwa izinga elijwayelekile le-cholesterol ephelele.
Amafutha we-Polyunsaturated
Amafutha e-Polyunsaturated ahlukaniswe abe izinhlobo ezintathu, okuthiwa i-Omega 3, 6, no-9. Zonke ziletha izinzuzo ezinkulu emzimbeni, ikakhulukazi, ukunciphisa ukuvuvukala okungapheli futhi kuthuthukise umzimba wezicubu. Amafutha e-polyunsaturated ayadingeka kumuntu onempilo ngenani lika-5 kuya ku-10 g ngosuku, umthombo wabo oyinhloko amafutha emifino avela kumantongomane, kanye nezinhlanzi ezinamafutha. Izinhlanzi kufanele zibe zasolwandle, zibanjwe emanzini abandayo asenyakatho, futhi akufanele ulahle izinhlanzi ezisemathinini emafutheni - zizozuza nomzimba.
Kusobala ukuthi amafutha, abaningi abawabheka njengomthombo wazo zonke izinkinga zabo, empeleni anezinto eziningi eziwusizo, ngakho-ke, ngaphandle kokuqukethwe okuphezulu kwekhalori, kuyingozi ukuwakhipha ekudleni. Ukudla okunomsoco kufanele kube okuhlukahlukene ngangokunokwenzeka - ukuze ukukhula okujwayelekile nokusebenza komzimba wethu kudinga uhla oluphelele lwezakhamzimba. Ungasusa ama-calories ngokweqile ngokwandisa ukusetshenziswa kwamandla omzimba, kunezindlela ezanele zokwenza lokhu: unganciphisa izinga lokushisa elizungezile ngokuvula nje, ngokwesibonelo, iwindi, noma ungenza umzamo futhi ekugcineni ufinyelele ejimini ! Yilokhu, hhayi ukunqatshelwa kwamafutha adingekayo, okuzozuzisa umzimba.