Nakuba abanye bethu behlobanisa amafutha ikakhulukazi namabi kakhulu, amanye awo abonakala ngezakhiwo zezempilo ezingavamile. Amafutha emifino angumthombo wamafutha e-unsaturated fatty acids, ahlinzeka umzimba ngokuvikelwa ekuthuthukisweni komdlavuza kanye nezifo zenhliziyo. Emashalofini esitolo manje singathola izinhlobo eziningi zamafutha, okuhlanganisa i-rapeseed, ubhekilanga, ubhontshisi wesoya nommbila. Iyiphi ezoba nempilo kakhulu futhi yini okufanele uyiqaphele lapho uthenga uwoyela?
Ngaphambi kokuthenga uwoyela, kufanele ngaso sonke isikhathi sihlole ilebula ukuze siqiniseke ukuthi aweqi idethi engcono kakhulu yangaphambi kwalokho. Ngesikhathi esifanayo, kufanele igcinwe kahle esitolo (imithetho yokugcina ingatholakala futhi emaphaketheni), futhi ulwazi oluthe xaxa ngelebula mayelana nokubunjwa kwayo nendlela yokucindezela, kungcono. Khona-ke sibhekene nowoyela wekhwalithi engcono. Ungalokothi uthenge amafutha agcinwe ngendlela engafanele noma anolwazi oluncane kakhulu kulebula. Kunomthetho othi imikhiqizo engcono kakhulu yokuthosa nokupheka yileyo enamafutha amaningi e-monounsaturated fatty acids, futhi lawo anama-polyunsaturated fatty acids kufanele asetshenziswe kuphela kubanda, isb kumasaladi.
Kungani kufanele udle amafutha?
- Aqukethe ama-monounsaturated fatty acids, ukusetshenziswa kwawo okwanele kunciphisa ingozi ye-atherosclerosis kanye nomfutho wegazi ophezulu. Lokhu kungenxa yokuthi alawula izinga le-cholesterol egazini ngokwandisa izinga lengxenyana enhle ye-HDL futhi ehlise embi, okungukuthi i-LDL.
- Ziwumthombo wama-omega-3 nama-omega-6 fatty acids.
- Ziqukethe i-vitamin E, ebizwa ngokuthi i-vitamin yentsha ngenxa yomphumela wayo we-antioxidant (iqeda ama-radicals mahhala, ivimbela ukuguga nokwakheka komdlavuza).
Izinhlobo zamafutha kanye nezakhiwo zawo
Enye yamafutha adume kakhulu i-sunflower, ebonakala ngokunambitha okuncane, iphunga nombala osagolide. Iqukethe ama-omega-6 fatty acids amaningi kanye nenani elincane le-omega-3. Okuthakazelisayo nakakhulu, uwoyela we-sunflower unovithamini E kakhulu, ngaphezu kwamafutha omnqumo, abhekwa abaningi njengohlobo lwamafutha olunempilo kakhulu. Ngeke ifaneleke ukuthosa isikhathi eside nokubhaka ngaphezu kwama-degree angu-100, ngakho-ke ungayidluli ngezinga lokushisa uma uyisebenzisa, izosebenza kahle njengesithako kumasaladi namasoso.
Olunye uhlobo oluvame ukwaziwa futhi olusetshenziswayo uwoyela odlwenguliwe, equkethe i-vitamin E, i-omega-3 acids, futhi ngesikhathi esifanayo ihlala ihlanzekile isikhathi eside kakhulu. Akesabi izindawo ezinelanga namazinga okushisa aphakeme. Phakathi kwamafutha, iphinde ihlukanise nokuqukethwe kwe-monounsaturated fatty acids. Kunempilo kakhulu futhi kufanelekile ukuthosa, ukupheka, amasaladi kanye nanoma iyiphi enye "inselele" yokupheka.
Phakathi kokunye, amafutha angaziwa kancane, kufanelekile ukusho sesame. Iwumthombo wamafutha e-polyunsaturated kanye ne-monounsaturated fatty acids, ihlukaniswa ngokuzinza okuphezulu ekukhanyeni nasekushiseni, ngokufanayo ne-rapeseed, ngakho-ke ifaneleka ukudla okubandayo, kanye nokuthosa noma ukupheka emazingeni okushisa aphezulu. Inephunga elimnandi, elinamandla lesesame.
Okulandelayo ohlwini amafutha e-soya, enenani eliphezulu le-omega-6 futhi ilandele amanani e-omega-3. Ilungele ukupheka, amasaladi, amasoso nokuthosa, kodwa hhayi isikhathi eside kakhulu. Izofaneleka kwabesifazane ngesikhathi sokuya esikhathini, njengoba iqukethe ama-phytoestrogens abalulekile, afana nama-estrogens wesifazane. Ngaphezu kwalokho, i-lecithin ekhona kuyo ingathuthukisa ukusebenza kwesibindi, kanye nenkumbulo nokugxila.
Isibonelo sokugcina sithi amafutha ommbila, nayo ene-omega-6 eningi kanye ne-omega-3 encane. Iwumthombo omuhle wamavithamini E no-A, kodwa kufanele isetshenziswe kuphela kubanda. Ngeke kube kuhle ukuthosa, ngoba izolahlekelwa izakhiwo zayo futhi i-oxidize ngokushesha, ngakho-ke kufanele ifakwe kuphela ekuphekeni, amasoso namasaladi.