Ukudla okunempilo namafutha

Eminyakeni engu-30 edlule amafutha ekudleni abhekwa njengembangela yesisindo esiningi, i-cholesterol ephezulu nesifo senhliziyo. Kodwa-ke, ukusetshenziswa kwemikhiqizo enamafutha aphansi kanye nokulandela ukudla okunamafutha aphansi akwanele ukuze ube mncane futhi ube nempilo. Eqinisweni, okuphambene kuyiqiniso.

Ngaphezu kokukhathalela ukuthi sidla amafutha amangakanani, udinga ukukwenza ucabangisise. Ngempela, ukunciphisa ukusetshenziswa kwezinye izinhlobo zamafutha kunciphisa ingozi yezifo eziningi ezingamahlalakhona. Ngakolunye uhlangothi, izinhlobo ezithile zamafutha zidingeka kakhulu empilweni yethu.

Kunolwazi oluningi ngamanoni, futhi kungabonakala kuyaphikisana ngenxa yokungapheleli kwawo. Ngakho-ke awunalo igebe kulo mkhakha wolwazi, ake sibhekane nakho konke ngokulandelana futhi sichaze abangane nezitha phakathi kwamafutha.

Izinganekwane namaqiniso ngamafutha

Inganekwane: ukudla okunamafutha amancane kuyindlela engcono yokunqoba ukukhuluphala.

Amaqiniso:

• Inani labantu baseMelika abakhuluphele liphindaphindeke kabili kule minyaka engama-20 edlule elihambisane nenguquko yamafutha aphansi.
• Ngo-1960, abaseMelika bathola ama-calorie angu-45% emafutheni - futhi ama-13% kuphela ayekhuluphele. Manje, lapho iningi lithola cishe ama-33% wamakhalori emafutheni, ama-34% anokutholakala kokukhuluphala!

Inganekwane: ukunciphisa isisindo, udinga ukudla amafutha amancane

Amaqiniso:

• Okuxakayo ukuthi ukwehla okungazelelwe kwamafutha ekudleni kunomphumela ohlukile: ukuzama ukudla amafutha amancane, siyakhula. Ngokwenqaba amafutha, abantu abaningi baqala ukudla ukudla okunothe ngama-carbohydrate agaya kalula, noma ukudla okunamafutha amancane, bese kuthi amafutha anempilo ashintshwe ngoshukela nama-carbohydrate acwengekile anama-khalori amaningi. Lokhu, kunjalo, akunikezi umthelela omuhle kakhulu esibalweni.
• Udinga ukunciphisa amakhalori ukunciphisa isisindo. Kepha amafutha asuthisa futhi anelise indlala yakho, ngaleyo ndlela avikele ekudleni ngokweqile.
• Ucwaningo lukhombisile ukuthi abesifazane abadla ukudla okunamafutha aphansi balahlekelwe isisindo esengeziwe kunabesifazane abalandela ukudla kwabo okujwayelekile.

Amafutha anempilo abalulekile empilweni

Umzimba womuntu usebenzisa okunamafutha acid kuyo yonke inqubo, kusuka ekwakheni ulwelwesi lweseli ukwenza imisebenzi ebalulekile ebuchosheni, emehlweni nasemaphashini. Amafutha enza le misebenzi elandelayo emzimbeni womuntu:

• Brain - Amafutha abhala ama-60% wezicubu zobuchopho futhi abalulekile emisebenzini yawo, kufaka phakathi amakhono okufunda, inkumbulo nokulawulwa kwemizwelo. Amafutha abaluleke kakhulu kwabesifazane abakhulelwe njengoba behlanganyela ekukhuleni kobuchopho besisu.
• Amaseli - Ama-fatty acids asiza amangqamuzana ukuthi ahlale eshukumiseka futhi aguquguquke, futhi abhekene nokwakhiwa kolwelwesi lweseli.
• Heart - 60% wamandla inhliziyo yethu ewathola ekushisweni kwamafutha. Amanye amafutha ayadingeka futhi ukugcina isigqi senhliziyo esizinzile.
• Imizwa - Amafutha aqamba okokumboza nokuvikela izinzwa, ahlukanise imizwa kagesi nokusheshisa ukudluliswa kwawo.
• Amapulazi - I-surfactant ye-pulmonary, edinga ukuhlushwa okukhulu kwamafutha agcwele, ibenza bakwazi ukusebenza kalula futhi babagcine bangawi.
• Amehlo - Amafutha abalulekile ekufezeni imisebenzi ebonakalayo.
• Ukugaya - amafutha ekudleni anciphisa inqubo yokugaya, umzimba unesikhathi esithe xaxa sokumunca izakhamzimba. Amafutha asiza ukuhlinzeka ngezinga lamandla elihlala njalo futhi ahlala egcwele ngokugcwele. Amavithamini ancibilikiswa ngamafutha (A, D, E, K) amuncwa lapho kukhona amafutha.
• Zonke izitho zangaphakathi - Amafutha ayisigaxa esivikela izitho zethu zangaphakathi.
• izivikeli mzimba - amanye amafutha asiza imetabolism yakho namasosha omzimba ukuthi uhlale uphilile futhi usebenze kahle.

"Abalingisi" emndenini wamafutha

Ukuze uqonde ukuthi imaphi amafutha alungile nokuthi yikuphi okungalungile, kufanele wazi amagama wabadlali neminye imininingwane ngabo.

Amafutha enziwe ngengqondo

• Ingabe uketshezi ekamelweni lokushisa futhi ugcwele lapho kugcinwa esiqandisini.
• Imithombo eyinhloko ngoyela wemifino njengamafutha erapisiwe, uwoyela wamantongomane, namafutha omnqumo. Eminye imithombo emihle ngama-avokhado; ama-alimondi, ama-hazelnuts, ama-pecans nembewu yamathanga nembewu yesame.
• Abantu abalandela ukudla okuvamile kwaseMedithera, okunemikhiqizo eminingi equkethe amafutha e-monounsaturated (amafutha omnqumo), bavame ukuba nengozi ephansi yesifo senhliziyo.

Amafutha we-Polyunsaturated

• Ingabe uketshezi ekamelweni lokushisa futhi nakumazinga okushisa aphansi
• Imithombo esemqoka i-sunflower, ummbila, ubhontshisi wesoya kanye namafutha we-Flaxseed, kanye nokudla okufana nama-walnuts, imbewu yefilakisi nenhlanzi.
• Lo mndeni ufaka ama-omega-3 fatty acids, anomphumela wokulwa nokuvuvukala. Umzimba wethu awukwazi ukukhiqiza. Ngaphezu kwalokho, amafutha omega-3 atholakala ekudleni okumbalwa kakhulu.

Amafutha agcwele

• Njengomthetho, usesimweni esiqinile ekamelweni lokushisa futhi inephuzu lokuncibilika eliphakeme
• Imithombo eyinhloko ukudla okuvela ezilwaneni, okuhlanganisa inyama nemikhiqizo yobisi. Eminye imithombo ngamafutha emifino ashisayo njengamafutha kakhukhunathi, amafutha esundu kanye nemikhiqizo eyenziwe ngokusetshenziswa kwawo. Izinkukhu nezinhlanzi ziqukethe amafutha agcwele, kodwa ngamanani amancane kunenyama ebomvu.
• Amafutha agcwalisiwe akhulisa i-lipoprotein ephansi, noma i-cholesterol embi, eyandisa ingozi yesifo senhliziyo (CHD).
• Emzimbeni wethu akudingekile ukuthola amafutha agcwele ukudla, njengoba wonke amafutha agcwele ayidingayo, angakhiqiza ngokuzimela lapho kunele "amafutha amahle" ekudleni.

Amafutha we-TRANS

• Amafutha akwa-TRANS adalwa ngokushisa uwoyela wemifino ongamanzi lapho kukhona igesi le-hydrogen, inqubo ebizwa ngokuthi i-hydrogenation. I-hydrogenation engaphelele yamafutha yemifino ibenza bazinze kakhudlwana futhi banciphe kancane, okuyinto enhle kakhulu kubenzi bokudla - futhi kubi kakhulu kuwe.
• Imithombo emikhulu yamafutha e-TRANS ngoyela wemifino, amanye amaMargarines, ama-crackers, amaswidi, amakhukhi, ukudla okulula, ukudla okuthosiwe, izimpahla ezibhakiwe nokunye ukudla okusetshenzisiwe okwenziwe ngamafutha emifino angenayo i-hydrogenated.
• Amafutha e-TRANS akhulisa i-lipoprotein enesisindo esiphansi, noma i-cholesterol embi, ekhulisa ubungozi besifo senhliziyo futhi yehlise i-cholesterol "enhle" (i-lipoprotein density).

Konke ukudla okunamafutha kunezinhlobo ezahlukene zamafutha.

Noma yimaphi amafutha noma uwoyela ayingxube yamafutha ahlukene. Ithebula elilandelayo * likhombisa lokhu:

Iqembu le-omega-3-Amafutha anempilo kakhulu

Sonke kufanele sikhuphule ukudla ama-omega-3 fatty acids, adingekayo emisebenzini yomzimba njengokulawula ukujiya kwegazi nokwakha ulwelwesi lweseli ebuchosheni. Sisafunda ngezinzuzo eziningi ze-omega-3, kepha ucwaningo lukhombisile ukuthi la mafutha acid angaba nomthelela omuhle kulezi zifo ezilandelayo:

• Isifo senhliziyo. Ukuhlolwa kwe-Epidemiological and clinical kubonise ukuthi i-omega-3 fatty acids isiza amazinga aphansi e-triglyceride, izinga lokukhula kwamapulangwe e-atherosclerotic kanye nengozi yama-arrhythmias. Bangase futhi banciphise umfutho wegazi omncane.
• Umdlavuza wesibindi. Ukusetshenziswa kwe-omega-3 fatty acids kungaba yindlela ephumelelayo yokuvikela nokwelashwa komdlavuza wesibindi.
• Ukucindezeleka. Ama-omega-3 fatty acids anciphisa izimpawu zokudangala, mhlawumbe ngenxa yokuthi afaka isandla ekwandeni kwendaba empunga yobuchopho.
• I-Dementia. Ukudla izinhlanzi ezinamafutha aphezulu ku-omega 3, kwehlisa amathuba okuba nezilonda zobuchopho ezingenasifo okungaholela ekulahlekelweni yimemori kanye nokuwohloka komqondo.

Izinhlobo ze-omega-3 fatty acids

Amalungu amathathu abalulekile omndeni we-omega-3 yi-alpha - linolenic acid (ALA); i-eicosapentaenoic acid (EPA) ne-docosahexaenoic acid (DHA). Imithombo emihle kakhulu izinhlanzi ezinamafutha njenge-salmon, i-herring, i-mackerel, ama-anchovies, ama-sardine noma amafutha enhlanzi njenge-Supplement. I-tuna ekheniwe kanye ne-lake trout nakho kungaba ngumthombo omuhle, kuya ngokuthi izinhlanzi zakhishwa futhi zalungiswa kanjani.

Ungase uzwe okuningi ngokuthola ama-omega-3s ekudleni okunothe ngamafutha e-alpha-linolenic acid. I-ALK yi-omega-3 acid ejwayelekile kunazo zonke ekhona ekudleni kwaseMelika futhi itholakala ngobuningi ezimbewini zefilakisi namafutha weFlakisi, nama-walnuts. Yize umzimba wakho ungaguqula i-ALA ibe yi-EPA ne-DHA, awunakuqiniseka ngaleli phesenti eliyikhulu, ngoba lokhu kungenzeka kuphela kwabanye abantu. Ngakho-ke, ukuze kuqinisekiswe ukuthola okwanele kulezi zakhi zomzimba ezibalulekile, kuyalulekwa ukufaka ekudleni izinhlanzi ezinamafutha noma uwoyela wezinhlanzi. Kepha, uma ungadli uwoyela wezinhlanzi nofishi, kepha usebenzisa i-ALK kuphela, kungcono kunalutho, futhi ukuvikela uhlelo lwakho lwe-cardiovascular luzoqhubeka lukhula, noma kungasetshenziswa uwoyela wezinhlanzi.

Abanye abantu bagwema ukudla kwasolwandle ngoba bekhathazeka nge-mercury noma obunye ubuthi obukhona ezinhlanzini. Ochwepheshe abaningi bayavuma ukuthi izinzuzo zezinsizakalo ezimbili zezinhlanzi zolwandle olubandayo ngesonto zidlula ubungozi.

Ukukhetha izithasiselo ze-omega-3 ezinhle kakhulu

Lapho ukhetha okondla nge-omega-3 okunomsoco udinga ukugcina lokhu okulandelayo:

• Ngosuku kwanele i-capsule eyodwa 500mg. Inombolo engaphezu kwalokhu ayinasidingo futhi ingalimaza impilo. I-American Heart Association incoma ukusetshenziswa kwamagremu ama-1-3 ngosuku lwe-EPA ne-DHA. Kwezinye izimo zezokwelapha, imithamo ephakeme ye-omega-3 ingaba wusizo, kepha ngaphambi kokuyisebenzisa, thintana nodokotela.
• Khetha izithasiselo ezingenayo i-mercury, ibanga lemithi kanye ne-distilled molecular. Qiniseka ukuthi i-Supplement iqukethe i-DHA ne-EPA. Kungaba nzima ukukuthola, kepha izengezo ezine-EPA ephezulu zikhetha kakhulu. Isilinganiso esihle kakhulu se-EPA ne-DHA ngu-3: 2
• Hlola usuku lokuphelelwa isikhathi!

Isilinganiso se-omega-6 ne-omega-3

I-Omega-3 ne-omega-6 fatty acids zibalulekile, okusho ukuthi umzimba awukwazi ukuzikhiqiza futhi kufanele sizithole ekudleni. Ukulingana okufanele kwala mafutha amabili kubaluleke kakhulu ngezizathu ezithile. I-Omega-6 ibangela inqubo yokuvuvukala, okusisiza ukuthi sigweme ukutheleleka futhi kukhuthaze ukwelashwa, kuyilapho i-omega-3 iphikisana nokuvuvukala futhi icisha impendulo yokuvuvukala lapho ingasadingeki.

Emashumini eminyaka amuva nje isilinganiso se-omega-6 ne-omega-3 fatty acids asilingani ekudleni kwaseNtshonalanga. Iningi labantu lidla ama-omega-6 amaningi anamafutha acid kanye ne-omega-3 encane. Lokhu kungenye yezinto ezibalulekile ezingasiza ekwehliseni ubungozi besifo senhliziyo, umdlavuza, izifo ezivuthayo nokudangala.

Amathiphu wokudla okulinganiselayo kwama-omega-fatty acids

• Gwema uwoyela wemifino onjengommbila noma uwoyela we-sunflower.

• Yehlisa ukudla inyama nemikhiqizo yobisi.

• Susa ukudla ngokucubungula okuphezulu.

• Khulisa ukusetshenziswa kokudla okunothile ku-omega-3 njengezinhlanzi ezivela ezilwandle ezibandayo (i-salmon), uwoyela we-Flaxseed, nama-walnuts.

Ukuqonda amafutha "amabi"

Amafutha alimele: Lapho amafutha amahle ephenduka amabi

Amafutha amahle angaba mabi uma elinyazwa ukushisa, ukukhanya noma umoya-mpilo. Amafutha e-Polyunsaturated yiwona asengozini enkulu. Amafutha anokuqukethwe okuphezulu kwamafutha we-polyunsaturated (isib. Amafutha we-Flaxseed) kumele igcinwe esiqandisini esitsheni esimnyama. Ukupheka usebenzisa la mafutha nakho kulimaza amafutha. Ungalokothi usebenzise uwoyela, imbewu namantongomane ngemuva kokuba eseqale kabi futhi wathola iphunga noma ukunambitheka okungathandeki.

Amafutha amabi: Amafutha we-TRANS (ama-TRANS fatty acids)

Amafutha we-TRANS ngama-molecule amafutha, ahlanekezelwe enqubeni ye-hydrogenation. Kule nqubo, uwoyela wemifino uketshezi uyashiswa futhi uhlangana ne-hydrogen. Umzimba wethu awudingi amafutha e-TRANS, ngakho-ke noma yiliphi inani alisebenziseki. Uma indlela odla ngayo ingenawo amafutha aphilile, umzimba uzosebenzisa ukusonteka kwamafutha we-TRANS, nawo lokho okwandisa ubungozi besifo senhliziyo nomdlavuza.

Pho kungani ama-TRANS-fatty acids evame kakhulu emikhiqizweni yokuhweba? Amafutha e-hydrogenated ngokwengxenye (atholwe yi-hydrogenation) azinzile (ajwayele ukulimala), kulula ukuthutha, angamelana nokushisisa okuphindaphindiwe, okuwenza alungele ukupheka ama-French fries nama-hamburger endaweni esiyintandokazi yokudla okusheshayo.

AMAGUGU amafutha angatholakala ekudleni okufana nalokhu:

• baking - amakhukhi, ama-crackers, amakhekhe, ama-muffin, ama-pie crusts, inhlama ye-pizza, nezinye izinkwa ezifana nama-hamburger buns.
• Ukudla okuthosiwe - ama-donuts, amafriji aseFrance, inkukhu ethosiwe kufaka phakathi ama-chicken nuggets ne-solid crust Taco.
• Snacks - amazambane, ummbila namachips, uswidi, upholi.
• Amafutha aqinile - imajarini kanye namafutha yemifino aqinile.
• Ukudla okuxutshwe ngaphambilini - hlanganisa ikhekhe, i-pancake mix, iziphuzo ze-chocolate mix.

AMAGUGU amafutha avame ukukhuphula i-cholesterol "embi" ye-LDL futhi anciphise "okuhle". Lokhu kungaholela ezinkingeni ezinkulu zempilo, kusuka kwesifo senhliziyo kuya kumdlavuza. Alikho inani lamafutha we-TRANS eliwusizo futhi akufanele leqe i-1% lenani eliphelele lama-calories.

Yiba ngumseshi ukusesha amafutha we-TRANS

Sebenzisa amakhono okuphenya ukugwema amafutha e-TRANS etafuleni lakho:

• Lapho uthenga imikhiqizo, funda amalebula bese ulandela ukuba khona "kwamafutha ayingxenye ye-hydrogenated". Noma ngabe umenzi womkhiqizo egomela ngokuthi awunawo amafutha e-TRANS, lesi sithako sikutshela ukuthi umkhiqizo usohlwini lwabasolwa ngokuba khona kwamafutha e-TRANS.

• Lapho udla ngaphandle, vula uhlu lwakho “olumnyama” lokudla okuthosiwe, amabhisikidi neminye imikhiqizo yamaconfectionery. Gwema le mikhiqizo uma ungaqiniseki ukuthi le khafeyi noma indawo yokudlela iyakhathalela ukuthi ukudla kwayo akunawo amafutha e-TRANS.

• Amazwe amaningi awanayo imithetho yokulebula ukudla okusheshayo. Kungase kuthiwe le mikhiqizo ayinayo i-cholesterol futhi iphekwe ngamafutha emifino. Nokho, ukudla idonadi elilodwa ngesikhathi sasekuseni (3.2 g of TFA) kanye nengxenye enkulu yamafrikhi athosiwe ngesikhathi sasemini (6.8 g of TFA), wengeza amagremu angu-10 e-TFA ekudleni kwakho, kusho i-American Heart Association.

• Kwamanye amadolobha aseMelika (isib. INew York, iPhiladelphia, iSeattle, iBoston), kanye nasesifundazweni saseCalifornia amafutha e-TRANS avinjelwe ezindaweni zokudlela. Yenza iketanga elikhulu ukuyeka ukusebenzisa amafutha we-TRANS.

Amafutha ne-cholesterol

Kubantu abaningi, ngaphandle kwabanesifo sikashukela, ubudlelwano phakathi kwenani le-cholesterol esiyisebenzisayo, nezinga le-cholesterol egazini abunakwa. Ngokuya ngesikole seHarvard sezempilo saseHarvard, ithonya elikhulu ezingeni le-cholesterol egazini linamafutha ahlanganisiwe ekudleni kwakho, hhayi inani le-cholesterol oyithola ekudleni.

Vele, udinga ukulandelela inani le-cholesterol ekudleni kwakho, kepha ukusetshenziswa kwamafutha enempilo kunganikeza usizo lwangempela ekulawuleni amazinga we-cholesterol. Ngokwesibonelo:

• Amafutha aseMonounsaturated aphansi aphelele futhi “amabi” (low density lipoprotein) cholesterol egazini ngenkathi ikhulisa i-cholesterol "enhle" (i-high-density lipoprotein).
• Amafutha we-Polyunsaturated anganciphisa i-triglycerides futhi alwe nokuvuvukala.
• Ngakolunye uhlangothi, amafutha agcwele angaholela ekukhuleni kwegazi okuphezulu. Amafutha e-TRANS abi kakhulu njengoba engagcini ngokukhulisa i-cholesterol “embi” ye-LDL futhi ehlisa ne-cholesterol enhle.

Uma unesifo senhliziyo nesifo sikashukela, noma usengozini yokuvela kwazoungashintshi indlela odla ngayo ngaphandle kokubonisana nodokotela!

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Ukuphela komugqa: Mangaki amafutha aningi kakhulu?

Ukuthi kungakanani inani lamafutha elengeziwe kuncike kwimpilo yakho, isisindo, ubudala, futhi ikakhulukazi kusuka esimeni sempilo yakho. UMnyango Wezolimo unikeza izincomo ezilandelayo kumuntu omdala ojwayelekile:

• Ukudla okuphelele kwamafutha kufanele kufike kuma-20-35% wokudla kwekhalori nsuku zonke
• Amafutha agcwalisiwe angadluli ku-10% wama-calories (ama-calories angama-200 wokudla okungama-2000 kcal)
• Amafutha we-TRANS angaphansi kuka-1% wama-calories (2 amagremu ngosuku ngo-2000 kcal diet)
• I-cholesterol engekho ngaphezu kwama-300 mg ngosuku

Kodwa-ke, uma ukhathazekile ngesifo senhliziyo, i-American Heart Association iphakamisa uhlelo olufanayo, lukhawulela amafutha agcwele kuma-7% ama-calories ansuku zonke (ama-calories ayi-140 ekudleni kwama-calories ayi-2000).

Ungazilandela kanjani lezi zincomo? Indlela elula ukufaka esikhundleni amafutha agcwele kanye nama-TRANS ekudleni kwakho nge-mono - ne-polyunsaturated fat, nokwandisa ukusetshenziswa kwama-omega-3 fatty acids. Sebenzisa imihlahlandlela elandelayo ukuze uqiniseke ukuthi usebenzisa amafutha anempilo kuphela.

Shaya ubungane namafutha aphilile futhi uyeke okubi kwabo unomphela

Ngakho-ke, usubonile ukuthi udinga ukugwema amafutha agcwele kanye namafutha we-TRANS… kepha ungawathola kanjani amafutha aphilile e-monounsaturated, polyunsaturated kanye ne-omega-3, esikhuluma ngawo ngaso sonke isikhathi?

• Zenzele isaladi. Ukugqoka isaladi lokuhweba kaningi kuqukethe amafutha amaningi agcwele, amakhemikhali ayingozi futhi kwenziwa kusetshenziswa owoyela abacutshungulwe ngokweqile, abalimele. Zenzele okwakho ngamafutha omnqumo asezingeni eliphakeme acindezelwe abandayo, amalayili we-linseed noma we-sesame namakhambi akho owathandayo.
• Yikuphi okungcono: ibhotela noma imajarini? Zombili zinezinhlangothi ezinhle nezimbi. Ngokuqondene nemajarini, khetha okuthambile futhi uqiniseke ukuthi awekho amafutha emifino e-TRANS kanye ne-hydrogenated. Kungakhathaliseki ukuthi ukhetha ibhotela noma imajarini, sebenzisa ngokulinganisela futhi ugweme ukuxubana neminye imikhiqizo.Amafutha omnqumo - ukushintshwa okuzuzisa kakhulu.
• Umbuzo wenyama. Inyama yenkomo, ingulube, imvu kanye nemikhiqizo yobisi kunamafutha agcwele. Yehlisa ukusetshenziswa kwale mikhiqizo. Noma nini lapho kunokwenzeka, khetha ubisi noshizi okunamafutha amancane. Zama ukuya inyama engenamafutha, ngokuvamile ukhethe inyama emhlophe esikhundleni sokubomvu, ngoba iqukethe amafutha amancane agcwele.
• Ungazami ukulahla amanoni omzimba, qhubeka okuhle amafutha. Uma ukhathazekile ngesisindo sakho noma impilo yakho yenhliziyo nemithambo yegazi, ungagwemi amafutha ekudleni kwakho, zama ukufaka onke amafutha amabi ngokuhle. Lokhu kungasho ukuthi kudingekile kuphela ukufaka ezinye izinhlobo zenyama oyidlayo, ubhontshisi kanye nemidumba, usebenzise owoyela bemifino esikhundleni sendawo eshisayo (isundu, ukhukhunathi), okuqukethe amafutha amaningi agcwele.
• Buza ukuthi ukudla kwakho kuphekwe ngawaphi. Uma udla ekhefi noma endaweni yokudlela, cela uweta ukuthi basebenzise uwoyela onjani. Uma inguwoyela oyingxenye ye-hydrogenated, phuma lapho kungekudala! Kuphakathi kokuthi cela ukudla o-odile ukuthi kuphekwe ngamafutha omnqumo atholakala njalo ezindaweni zokudlela eziningi.

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