Kuze kube muva nje, ukudla okulungile akushiyanga nethuba lamafutha - le macronutrient, "umngane" wamaprotheni nama-carbohydrate, yathola isiphetho somuntu olahliwe. Nokho, eminyakeni yamuva nje isimo siye sashintsha ngokuphawulekayo. Siyakutshela ukuthi ukwesaba amafutha ekudleni kuvelaphi futhi kungani sekuyisikhathi sokuvalelisa kulokhu kwesaba.
Kungaba iphutha ukukholelwa ukuthi amafutha ahlala ehlukaniswa njengomkhiqizo olimazayo - ngokuphambene nalokho, isikhathi eside ayebhekwa njengenani elinomsoco, ikhono lokufudumala, ukunikeza amandla nokwenza ukudla kube tastier. Isimo saqala ukushintsha ngokushesha ngasekupheleni kwawo-1970 nasekuqaleni kwawo-1980, lapho ukuqina, ukudla okunomsoco kanye nothando olujwayelekile lokuphila okunempilo kungena emfashinini. Amafutha aye asolwa cishe engxenyeni yazo zonke izinkinga zesintu futhi acishe axoshwa ngokuphelele ekudleni okunempilo.
Isiqalo salokhu kushushiswa kwaba "Isifundo Samazwe Ayisikhombisa" esidumile, esanyatheliswa uprofesa waseMelika u-Ansel Keys. U-Keys waphikisa ngokuthi ukudla okunamafutha amaningi kwandisa ingozi yesifo senhliziyo nemithambo yegazi, njengoba amazwe ngokuvamile adla ukudla okunamafutha amaningi emikhiqizweni yezilwane maningi amathuba okuba abulawe isifo senhliziyo nokushaywa unhlangothi. Emazweni lapho kukhethwa khona ama-carbohydrate nokudla kwezitshalo, bambalwa abantu ababa nalezi zinkinga zempilo.
Naphezu kweqiniso lokuthi kwakukhona amaphutha amaningi ocwaningweni lukaKeys (ngaphandle kwalokho, wamane wachitha lawo mazwe ayengangeni “ethisisini yakhe yokulwa namafutha”), umsebenzi wakhe waba nomthelela omkhulu ekuthuthukisweni kwemboni yezokudla kanye neqembu. uhlelo lokunakekelwa kwezempilo e-United States nakwamanye amazwe. Ucwaningo lwanyatheliswa ngo-1970, futhi ngawo-1980, cishe umhlaba wonke waqala ukwesaba amafutha.
Ukuze wenze umkhiqizo udayiswe kangcono, kwanele ukubeka ilebula ethi "amafutha angenawo" kulebula - futhi kubathengi yaqala ukubonakala "iwusizo kakhulu". Akukaze kwenzeke kunoma ubani ukuthi cishe akunakwenzeka ukususa amafutha emkhiqizweni ngaphandle kokudela ukunambitheka - ukudla okungenamafutha ngokuphelele kuba mnandi kancane kunekhadibhodi. Yingakho isitashi, ushukela nezinye izithasiselo zengezwa kuwo wonke ama-yogurt "anempilo" aphansi, ama-bread rolls kanye neminye imikhiqizo ethuthukisa ukuthungwa nokunambitha kwabo.
Ekupheleni kweminyaka yawo-1990, kwaba sobala ukuthi kukhona okwakungahambi kahle: babedla amafutha amancane, futhi bagula kakhulu ngenxa yezifo zenhliziyo nemithambo yegazi, ukukhuluphala, uhlobo lwesifo sikashukela sohlobo lwe-II kanye nesifo i-Alzheimer's, futhi, okwakusabisa kakhulu, hhayi nje kuphela. abadala, kodwa futhi izingane. Ucwaningo lukaKeys lwacatshangelwa kabusha ngokujulile, konke ukuqanjwa nokusetshenziswa kwamaqiniso kwavela obala. Kubuye kwavela ukuthi izifundo eziningi ezibeka amafutha njenge-macronutrient eyingozi zixhaswe yimboni yokudla, ikakhulukazi izinkampani zikashukela nesoda.
Kungaba okungalungile ukusho ukuthi ngokuphelele bonke ochwepheshe baye bahlangana ngokumelene namafutha - ngisho nasesiqongweni "se-anti-fat fever", abaningi bazama ukuveza ukubaluleka kwamafutha empilweni. Nokho, inani okwakucatshangwa ukuthi lanele labuyekezwa.
Amafutha ayingxenye esebenzayo ezinqubweni eziningi emzimbeni wethu.
Emashumini eminyaka adlule, kuye kwacaca ukuthi i-lipids idlala indima ebalulekile ekusebenzeni kwesistimu ye-endocrine - isibonelo, ukukhiqizwa kwamahomoni ocansi cishe kuncike ngokuqondile emafutheni. Imetabolism yamaselula kanye nempilo ye-mitochondria, enesibopho sokukhiqiza amandla kumaseli, nayo incike ngqo kuma-lipids.
Ubuchopho bethu buqukethe cishe ama-60% amafutha - emphakathini wesayensi kunombono wokuthi kwakungamafutha asenza sihlakaniphe ngesikhathi sokuziphendukela kwemvelo. Ngokuvamile, amafutha ayingxenye esebenzayo ezinqubweni eziningi emzimbeni wethu. Akumangalisi ukuthi ngokungayifaki ekudleni, isintu siye sathola izinkinga eziningi. Namuhla, izazi zokudla okunomsoco kanye nabanye ochwepheshe bathi ukudla komuntu onempilo kungaba futhi kufanele kuqukathe kuze kufike ku-30-35% wamafutha anempilo ekhwalithi. Kuyasiza, ngoba akuwona wonke amafutha alungele impilo ngokulinganayo.
I-margarine nayo ingamafutha, kodwa izinzuzo zayo, ukuyibeka kancane, iyangabaza kakhulu - okuthiwa i-hydrogenated noma i-trans fats ayinawo ama-fatty acids adingekayo emzimbeni, kodwa kunalokho iphazamisa umzimba phakathi naphakathi kwamaseli, "ukunamathela up” ulwelwesi lwamaseli. Maye, imboni yokudla ihlukumeza lolu hlobo oluthile lwamafutha, ngoba ikuvumela ukuthi ugcine umkhiqizo eshalofini ngesimo sawo sokuqala isikhathi eside. Imajarini namanye amafutha e-trans atholakala ekudleni okugayiwe okungaphezulu kwama-85%, amaswidi nokunye ukudla okukhiqizwe yizimboni, futhi cishe kukho konke ukudla okusheshayo.
Phakathi kwamafutha emvelo, futhi, konke akulula kangako. I-Omega 3, 6 kanye ne-9 ebalulekile yama-fatty acids, ebalulekile empilweni, aqukethwe kuwo ngokugxila okuhlukene kanye nezilinganiso. Umzimba wethu uyakwazi ukukhiqiza i-Omega-9 ngokuzimela, futhi uthola i-acids 3 ne-6 ekudleni. Ngesikhathi esifanayo, i-Omega-6 inesibopho sokusebenza kokuvuvukala, futhi i-3, ngokuphambene nalokho, ilwa nokuvuvukala.
Inqubo yokuvuvukala ikude kakhulu nokubi njalo - kuyindlela yokubhekana nokuphazamiseka okuthile, kodwa uma le nqubo iba yinto engapheli, izinkinga zempilo azikwazi ukugwema. Ngakho-ke, isilinganiso salawa ma-acids kufanele sibe esilungile - ngokufanelekile, cishe si-1: 4. Ekudleni okuvamile komuntu wanamuhla, kuhlukile - 1:30, futhi kwamanye amazwe ngisho nangaphezulu, kuze kufike ku-1:80.
Lapho ukhetha amafutha emifino, kubalulekile ukunaka indlela yokukhiqiza.
Ngakho-ke, sawubona, i-allergies, isifo samathambo, izifo zesimiso senhliziyo, ukwanda kwezifo ezizimele, ukuthuthukiswa kokuwohloka komqondo kanye nezinye izifo eziwohlokayo zobuchopho. Kwezinye izimo, ngisho nezinkinga zengqondo, kuhlanganise nokucindezeleka, zihlotshaniswa nokuntuleka kwamafutha kanye nokungalingani kwama-fatty acids emzimbeni.
I-Omega-6 itholakala ngobuningi emikhiqizweni yesimanje, ngakho-ke akufanele ukhathazeke ngenani elanele layo. Ochwepheshe bayeluleka ngokugxila ku-omega-3s nokukhetha amafutha nokudla okucebile kule asidi enamafutha: izinhlanzi ezinamafutha kanye ne-fish caviar, ukwatapheya, imbewu yethanga kanye nembewu ye-chia, amafutha omnqumo namafutha kakhukhunathi, amakhambi namaqanda, amantongomane namabhotela amantongomane (ikakhulukazi ama-alimondi) . , ama-hazelnuts nama-macadamia).
Kodwa i-sunflower, ummbila kanye namafutha e-rapeseed - athandwa kakhulu embonini yokudla - acebile nje ku-Omega-6 futhi afaka isandla ekuthuthukiseni izinqubo ezingapheli zokuvuvukala. Lapho ukhetha uwoyela wemifino, kufanele nakanjani unake indlela yokukhiqiza kwayo: okukhethwa kukho okungcono kakhulu uwoyela ocindezelwe kuqala.
Amafutha agcwele emvelo, anothe ngenyama yenkomo, yewundlu nengulube, ibhotela namafutha kakhukhunathi, amaqanda nemikhiqizo yobisi, kusaxoxwa kakhulu. Isikhundla esisemthethweni mayelana nokulimala kwabo empilweni futhi ikakhulukazi ohlelweni lwenhliziyo nemithambo yegazi siya ngokuya siphikiswa yizifundo ezintsha. Noma kunjalo, cishe wonke umuntu uqinisekisa ukulimala kwenani eliphezulu lamafutha, kufaka phakathi agcwele, inqobo nje uma ukudla kunenani eliphakeme lama-carbohydrate, ikakhulukazi alula.
Njengoba wengeza amafutha anempilo ekudleni kwakho, kufanele futhi ubuke umthamo wakho wama-carbohydrate, uthanda okusanhlamvu nemifino futhi ugweme ushukela, kuhlanganise nalawo abhekwa njengempilo (njengesiraphu ye-maple noma uju).
Kusobala ukuthi impikiswano mayelana nezinzuzo kanye nokulimala kwamanani aphezulu amafutha izonyakazisa umphakathi wesayensi isikhathi eside - isikhathi eside kakhulu le macronutrient iye yaxoshwa futhi yabangela ukwesaba. Noma kunjalo, ngisho nochwepheshe abalondoloza kakhulu bayavuma ukuthi amafutha abalulekile futhi ayadingeka, futhi ukunikeza ingxenye yesithathu yamakholori ansuku zonke kuwo akuwona umqondo omubi. Ngaphezu kwalokho, igcwala ngokuphelele futhi yenza noma yisiphi isidlo sibe tastier.