Amafutha ommbila avame ukusetshenziswa ngabalandeli bokudla okufanele. Icebile ngamafutha anempilo kanye nama-antioxidants anamandla, kodwa ngesikhathi esifanayo inokuqukethwe kwekhalori ephezulu kakhulu. Cabangela izici zamafutha ommbila ngokuningiliziwe.
Ngaphezu kwengxenye yesine yamafutha ommbila, cishe amagremu angu-4 isipuni ngasinye, angama-monounsaturated fatty acids. Ukudla ukudla okuqukethe lawa mafutha kungenye yezinto ezinhle kakhulu ongayenza empilweni yakho yenhliziyo. Ama-monounsaturated fatty acids adlala indima ekwehliseni i-low-density lipoprotein, noma i-cholesterol “embi”.
Amafutha angaphezu kwesigamu kumafutha ommbila, noma amagremu angu-7,4 isipuni ngasinye, angamafutha e-polyunsaturated. Ama-PUFA, njengamafutha e-monounsaturated, abalulekile ekuqiniseni i-cholesterol nokuvikela inhliziyo. Amafutha ommbila aqukethe i-Omega-6 fatty acids, kanye nenani elincane le-Omega-3. Lawa ma-fatty acids abaluleke kakhulu ekudleni, njengoba umzimba awukwazi ukuwakhiqiza. I-Omega-6s kanye ne-Omega-3s iyadingeka ukunciphisa ukuvuvukala kanye nokukhula nokuxhumana kwamangqamuzana obuchopho.
Njengoba iwumthombo ocebile kavithamini E, isipuni esisodwa samafutha ommbila siqukethe cishe u-15% wesabelo sansuku zonke esinconywayo. I-Vitamin E iyi-antioxidant ekhipha ama-radicals mahhala emzimbeni. Uma ingekho le vithamini, ama-radicals mahhala ahlala emangqamuzaneni anempilo, okubangela izifo ezingapheli.
Kokubili amafutha omnqumo nawommbila kukhonjisiwe ukuthi anciphisa amazinga e-cholesterol, athuthukise ukujiya kwegazi, futhi ngokuvamile ayizinketho ezinempilo zokupheka, ngokusho kocwaningo.
Uma kuqhathaniswa nommbila, amafutha omnqumo anephesenti eliphezulu lamafutha e-monounsaturated:
Amafutha angama-59% e-polyunsaturated, 24% amafutha e-monounsaturated, 13% amafutha agcwele, okuholela esilinganisweni samafutha angagcwele ku-6,4:1.
Amafutha angama-9% e-polyunsaturated, 72% amafutha e-monounsaturated, 14% amafutha agcwele, okuholela esilinganisweni samafutha angagcwele ku-5,8:1.
Ngenxa yokuthi amafutha ommbila anothile ngezithako ezikhuthaza impilo akusho ukuthi kufanele adliwe njalo. Amafutha ommbila anama-kilojoule amaningi: isipuni esisodwa simelela cishe ama-calories angu-125 kanye namagremu angu-13,5 amafutha. Uma kubhekwa ukuthi isilinganiso esimaphakathi ngosuku singama-44-78 g wamafutha kuma-calories angu-2000, isipuni esisodwa samafutha ommbila sizovala u-30% we-reserve ekudleni kwansuku zonke kwamafutha. Ngakho, amafutha ommbila afanelekile ukufaka ekudleni kwakho. Nokho, hhayi ngesisekelo unomphela, kodwa kunalokho ngezikhathi ezithile.