Kungani izingane zidinga amafutha?
Okokuqala, ngoba phakathi neminyaka yokuqala, banokukhula okunamandla kakhulu kwesisindo nobukhulu. Ngakho-ke, badinga ikhalori eyi-1 ngosuku cishe iminyaka eyi-100 naphakathi kuka-2 no-1 phakathi kweminyaka engama-200 no-1. Futhi amafutha awusizo olukhulu ekuhlangabezaneni nezidingo zabo zekhalori. “Khona-ke, isimiso sabo sezinzwa kanye nezinzwa sisakhiwa ngokugcwele futhi badinga amafutha acids abalulekile, i-omega 700 ne-3 edumile ehlinzekwa ngamafutha, ikakhulukazi amafutha emifino”, kuchaza uProfesa Régis Hankard, onguchwepheshe kwezokudla kwezingane.
Yimaphi amafutha ongawanikeza izingane futhi ngamanani?
Yebo, amafutha e-rapeseed kanye nama-walnuts alinganisela kakhulu ku-omega 3 no-6. Futhi sinikeza ngezikhathi ezithile amafutha omnqumo, imbewu yamagilebhisi noma i-soya. Amafutha e-peanut angethulwa kusukela ezinyangeni ezingu-6 ngaphandle kokwesaba ukukhuthaza ukungezwani komzimba. "Sithembele ezinhlobonhlobo ukuze sinikeze izinhlobonhlobo zama-acids abalulekile", kunezela uSolwazi Hankard *.
Amanani alungile? Ngokuvamile, sincoma i-teaspoonful engu-1 yezingane ezingaphansi konyaka ubudala, ukudla kwasemini, kanye nezipuni ezi-2 kusukela eminyakeni engu-2. Kuzo zonke izimo, ukungezwa kwamafutha kuba kudingekile lapho ingane iphuza kuphela amabhodlela amabili obisi ngosuku, cishe izinyanga ezingu-10. .
Ukushintsha ukudla kwamafutha, kanye noma kabili ngesonto, sinikeza amafutha emvelo yezilwane: 1 knob of butter noma 1 ithisipuni ye-crème fraîche. Ukuze sinikeze "amahle" ama-fatty acids, siphinde sicabange ngezinhlanzi ezinamafutha. Aqukethe i-omega 3 ne-6.
Ekusebenzeni, kuhle ukubeka izinhlanzi kumenyu kabili ngesonto ngenani elivumelaniswe neminyaka yobudala: 25-30 g izinyanga ezingu-12/18 kanye no-50 g esiphezulu kusukela eminyakeni engu-3/4. Futhi lapho futhi, siyahlukahluka: kanye inhlanzi enamafutha - i-mackerel, i-salmon, isardine - kanye nenhlanzi engenamafutha: i-cod, i-halibut, i-sole ... Ekugcineni, singakunikeza ukudla okuthosiwe, kodwa ngokunengqondo nangobuningi obuvumelana nobudala . Ngemva kokupheka, khipha ephepheni elimuncayo.
Kuvidiyo: Amafutha, kufanele engezwe ezitsheni zezingane?
Ngaphambi kweminyaka ye-3
I-Lipids kufanele imele u-45 kuya ku-50% wamandla abo nsuku zonke!
Ngemuva kweminyaka engu-3
Ukudla okunconyiwe kwehla kancane ukuze kufinyelele ku-35 kuya ku-40% *, okuhambisana nokwabantu abadala.
* Izincomo ezivela ku-French Food Safety Agency (ANSES).
Imikhiqizo yezimboni, yiziphi izingqondo ezinhle?
Ama-Trans fatty acids namafutha agcwele aqukethwe emikhiqizweni yezimboni akhuphula i-cholesterol embi kubantu abadala, kodwa alukho ucwaningo olufakazela ukuthi
umphumela omubi ohlelweni lwenhliziyo nemithambo yezingane ezisacathula. Abakukhuthazi nokukhuluphala. Lesi akusona isizathu sokuyidla kakhulu! Angakwazi ukudla imikhiqizo equkethe amafutha esundu? Amafutha esundu avame ukuba namademoni ngoba aqukethe ama-acid agcwele amafutha kunamanye. Kodwa i-palmitic acid, i-saturated fatty acid, iyingxenye evamile yobisi lomuntu!
Futhi njengawo wonke amafutha agcwele asetshenziswa ngokweqile, angakhuthaza isifo senhliziyo, ”kuphawula uSolwazi Régis Hankard. Idumela layo elibi lihlobene nokukhathazeka kwemvelo njengoba ukutshalwa kwezihlahla zesundu kubangela ukugawulwa kwamahlathi okuphawulekayo kwamanye amazwe.
Ngokuqondile, sinciphisa ukusetshenziswa kwemayonnaise - kusukela ezinyangeni ezingu-18 - futhi crisps. Njengesikhumbuzo, i-50 g ye-crisps iqukethe izipuni ezimbili zamafutha! Uma kukhulunywa ngenyama ebandayo, ngaphandle kwenyama emhlophe engafakwa kumenyu kusuka ezinyangeni ezi-2, kungcono ukulinda kuze kube yiminyaka emi-6 ukuze uthole amasoseji, ama-pâtés, ama-terrines ...
Ngokuqondene namakhekhe, amakhekhe, ama-spreads, zigcinelwe izinsuku zedili.
Noshizi? Aqukethe amafutha amaningi. Kodwa futhi ziyimithombo emihle ye-calcium. Sithanda ushizi ophethwe yi-pasteurized - i-brie, i-munster… kusukela ezinyangeni eziyisi-8-10 kanye nalezo ezenziwe ngobisi olungaphekiwe kusukela eminyakeni emi-3 ubudala ukuze kuvinjelwe izinkinga ze-listeriosis kanye ne-salmonellosis, ebangela umkhuhlane kanye nesifo sohudo.
* UProf. Régis Hankard okhethekile kwezokondleka kwezinsana futhi eyilungu leKomidi Lezokudla Le-French Pediatric Society (SFP)