Okuqukethwe
Sekuyisikhathi eside izazi zokudla okunomsoco zifunde ukuhlukanisa phakathi kwamafutha anempilo nalawo angenampilo. Ukunakwa okukhethekile kukhokhelwa lapha ekudleni okunokuqukethwe okuphezulu kwama-monounsaturated fatty acids (MUFA). Ochwepheshe batusa ukwakha ukudla ukuze kuthuthukiswe impilo futhi kunciphise usayizi wokhalo, ngokufaka okuyisibopho kwalawo mafutha.
Ukudla okuphezulu emafutheni we-monounsaturated:
Kuboniswe inani elilinganiselwa ku-100 g womkhiqizo
Izici ezijwayelekile zamafutha e-monounsaturated
Ama-MUFA angama-acid anamafutha lapho kungekho ngaphezu kwesisodwa isibopho sekhabhoni esivunyelwe esakhiweni semolekyuli.
Amafutha we-Monounsaturated anesici esisodwa esibalulekile esihlukanisayo. Ekamelweni lokushisa, banesakhiwo soketshezi, kepha bajiya njengoba izinga lokushisa lehla.
Ummeleli odume kakhulu wama-monounsaturated fatty acids (MUFA) yi-oleic acid (omega-9), etholakala ngobuningi emafutheni omnqumo.
Ngaphezu kwalokho, ama-MUFA afaka phakathi i-palmitoleic, i-erucic, i-eicosenic, ne-aceterucic acid. Futhi ama-monounsaturated fatty acids ayishumi nanye ngaphezulu.
Amafutha aseMonounsaturated ngokuvamile abhekwa njengezinto ezizuzisa kakhulu umzimba. Ngenxa yokusebenzisa kwabo okulungile, ungasusa i-cholesterol ephezulu yegazi, uthuthukise ithoni yemithambo, uvimbele isifo senhliziyo noma isifo sohlangothi.
Amafutha emifino awusizo kakhulu emzimbeni uma engaphekiwe kodwa esetshenziswa kumasaladi.
Qaphela, amafutha e-rapeseed!
Kuvela ukuthi akuwona wonke amafutha we-monounsaturated anezinzuzo ezifanayo zezempilo. Njenganoma imuphi umthetho, kukhona okunye okwehlukile…
Into ukuthi inani elikhulu le-erucic acid liholela ekwephuleni kwe-fat metabolism. Isibonelo, u-oyela ophekiwe uqukethe cishe amaphesenti ama-25 erucic acid.
Muva nje, ngemizamo yabafuyi bezinkukhu, izinhlobo ezintsha ze-rapeseed (i-canola) zakhiwe, okungafani naphambi kwazo eziqukethe i-erucic acid engu-2% kuphela. Umsebenzi oqhubekayo weziteshi zokukhetha kule ndawo uyaqhubeka. Umsebenzi wabo ukunciphisa inani le-erucic acid kulesi sitshalo samafutha.
Isidingo Samafutha Sansuku zonke seMonounsaturated
Phakathi kwazo zonke ezinye izinhlobo zamafutha adliwe, umzimba womuntu unesidingo esikhulu samafutha e-monounsaturated. Uma sithatha njengama-100% wonke amafutha adingwa ngumzimba, kuvela ukuthi ama-60% wokudla kufanele kube ngawamafutha e-monounsaturated. Okujwayelekile ukusetshenziswa kwabo komuntu onempilo, ngokwesilinganiso, kungama-15% wokuqukethwe kwekhalori ekudleni okuphelele.
Ukubalwa ngqo kwesilinganiso sokusetshenziswa kwansuku zonke se-MUFA kubheka uhlobo lomsebenzi oyisisekelo womuntu. Ubulili bayo nobudala bayo nakho kubalulekile. Isibonelo, imfuneko yamafutha e-monounsaturated iphezulu kubantu besifazane kunabesilisa.
Isidingo samafutha e-monounsaturated siyakhula:
- lapho uhlala endaweni ebandayo;
- kulabo ababambe iqhaza kwezemidlalo, benza umsebenzi onzima ekukhiqizeni;
- izingane ezincane ngesikhathi sokuthuthuka okusebenzayo;
- uma kwenzeka ukuphazamiseka kwesistimu yenhliziyo;
- ngenkathi ezindaweni ezingekho emvelweni (ukuvimbela umdlavuza);
- ezigulini ezinesifo sikashukela sohlobo 2.
Isidingo samafutha we-monounsaturated siyancipha:
- ngokuqubuka komzimba;
- kubantu abahamba kancane;
- esizukulwaneni esidala;
- ngezifo zesisu.
Ukugayeka kwamafutha e-monounsaturated
Lapho usebenzisa amafutha e-monounsaturated, udinga ukunquma ngokunembile inani lawo ekudleni. Uma kujwayelekile ukusebenzisa amafutha we-monounsaturated, inqubo yokufaniswa kwawo ngumzimba iyoba lula futhi ingabi nangozi.
Izakhiwo eziwusizo zamafutha we-monounsaturated, umphumela wazo emzimbeni
Amafutha e-monounsaturated ayingxenye yokwakheka kolwelwesi lweseli. Bahlanganyela ngenkuthalo ezinqubweni ze-metabolic, okuholela emsebenzini owenziwe kahle womzimba wonke. Iphula amafutha angenayo angenayo futhi ivimbele i-cholesterol eyeqile ekwakhiweni.
Ukudla okulinganiselayo kwamafutha e-MUFA kusiza ukuvimbela i-atherosclerosis, ukuboshwa kwenhliziyo ngokuzumayo, kunciphisa ingozi yomdlavuza, futhi kuqinise amasosha omzimba.
Isibonelo, ama-oleic ne-palmitic acid aziwa kakhulu anezinto zokuvikela inhliziyo. Zisetshenziswa ngenhloso ekuvikeleni nasekwelapheni izifo zenhliziyo. I-Oleic acid nayo isetshenziswa ekwelapheni ukukhuluphala.
Umsebenzi oyinhloko wamafutha we-monounsaturated ukusebenzisa izinqubo ze-metabolic emzimbeni. Ukuntuleka kwamafutha e-monounsaturated emzimbeni kugcwele ukuwohloka kokusebenza kobuchopho, ukuphazamiseka kwesistimu yenhliziyo, kanye nokuwohloka kwenhlalakahle.
Izeluleko eziwusizo:
Amafutha e-monounsaturated akhethwa kakhulu ukuthosa. Ngakho-ke, izazi zokudla okunomsoco zincoma ukuthi abathandi bezingcezu ze-crispy bathenge amafutha omnqumo noma amantongomane ngalezi zinhloso. Izinzuzo - izinguquko ezincane ekwakhekeni komkhiqizo lapho zivezwe emazingeni okushisa aphezulu.
Ukusebenzisana nezinye izinto
Ukudla amafutha e-monounsaturated kanye nokudla okunothe ngamavithamini ancibilika amafutha A, D, E kuthuthukisa ukumuncwa kwezakhamzimba.
Izimpawu zokuntuleka kwamafutha e-monounsaturated emzimbeni
- ukuphazamiseka emsebenzini wesimiso sezinzwa;
- ukuwohloka kwesikhumba, ukulunywa;
- izipikili nezinwele eziphukile;
- ukunakwa kabi, inkumbulo;
- ukuvela kwezifo zemvelo yokuzimela;
- ukwephulwa kwesistimu yenhliziyo;
- inani lenyukile le-cholesterol egazini;
- isifo se-metabolic;
- ezinye izimpawu zokushoda kwamavithamini ancibilika ngamafutha.
Izimpawu zamafutha amaningi we-monounsaturated emzimbeni
- ukuqubuka kwesikhumba;
- izinkinga zesisu;
- ukwanda kwesikhumba esinamafutha.
Izici ezithinta okuqukethwe kwe-MUFA emzimbeni
Ukuze ugcwalise kabusha izinqolobane zamafutha e-monounsaturated, udinga ukudla okunomsoco ngokuqukethwe okwanele kokugcina. Ngemuva kwakho konke, umthombo oyinhloko wokudla kwabo ukudla.
Amafutha aseMonounsaturated empini yobuncane nobuhle
Amafutha aseMonounsaturated kumele afakwe ekudleni kokwehlisa isisindo. Zisiza ekucebiseni umzimba ngezinto eziwusizo, zinika umzimba amandla okwengeza ukukhathazeka.
Ngaphezu kwalokho, amafutha angasuthanga kuleli qembu afaka isandla ekuwohlokeni okusheshayo kwamafutha agcwele, okungenzeka ukuthi abangele ukukhuluphala uma inani lawo lidlula okujwayelekile.
Ucwaningo lukhombisile ukuthi i-oleic acid ikhuthaza ukuwohloka kwamafutha omzimba. Ukusetshenziswa kwamafutha wemvelo acebile kumafutha we-monounsaturated kuzosiza ukuthuthukisa ukubukeka. Izinwele nezinzipho ziqala ukukhipha impilo nobuhle.
"Ukudla kweMedithera" okudumile, okucebile ngamafutha e-monounsaturated, akuvumeli nje kuphela ukuletha isibalo ngokushesha, kodwa futhi kunomthelela ekululameni okusheshayo kwawo wonke umzimba. Iminqumo, amantongomane, amafutha emifino, izithelo ezintsha nokudla kwasolwandle kuzokwenza uhlelo lwakho lokudla lube nempilo futhi lube mnandi.