Okuqukethwe
Ezweni lesimanje, impilo iyashesha ngejubane elisheshayo. Imvamisa asikho isikhathi esanele ngisho sokulala. Ukudla okusheshayo, okugcwele amafutha, okuvame ukubizwa ngokuthi ukudla okusheshayo, cishe kuzuze ngokuphelele indawo ekhishini.
Kepha ngenxa yolwazi oluningi mayelana nendlela yokuphila enempilo, abantu abaningi ngokwengeziwe badonswa indlela yokuphila enempilo. Lokho kushiwo, amafutha agcwele abhekwa ngabaningi njengomthombo oyinhloko wazo zonke izinkinga.
Ake sithole ukuthi inenkolelo evamile mayelana nezingozi zamafutha agcwele. Ngamanye amagama, kufanele yini ukudla ukudla okunamafutha agcwele nhlobo?
Imikhiqizo enokuqukethwe okuphezulu kakhulu kwe-EFA:
Kuboniswe inani elilinganiselwa ku-100 g womkhiqizo
Izici ezijwayelekile zamafutha anele
Ngokombono wamakhemikhali, ama-fatty acid acids (SFA) yizinto ezinezibopho ezilodwa zama-athomu ekhabhoni. Lawa ngamafutha agxile kakhulu.
Ama-EFA angavela emvelweni wemvelo noma wokufakelwa. Amafutha okufakelwa afaka imajarini, amafutha emvelo - ibhotela, isinqumelo, njll.
Ama-EFA atholakala enyameni, okobisi nokunye ukudla kwezitshalo.
Isici esikhethekile samafutha anjalo ukuthi awalahli ifomu lawo eliqinile ekamelweni lokushisa. Amafutha agcwalisiwe agcwalisa umzimba womuntu ngamandla futhi abambe iqhaza ngenkuthalo kwinqubo yokwakheka kweseli.
Ama-fatty acids anelisiwe yi-butyric, i-caprylic, i-nylon ne-acetic acid. Futhi ne-stearic, palmitic, capric acid nabanye.
Ama-EFA avame ukufakwa emzimbeni “ngendlela ebekiwe” ngendlela yamafutha. Ngaphansi kwethonya lamahomoni (i-adrenaline ne-norepinephrine, i-glucagon, njll.), Ama-EFA akhishwa egazini, akhiphe amandla omzimba.
Izeluleko eziwusizo:
Ukuhlonza ukudla okunamafutha amaningi agcwele, mane uqhathanise amaphuzu abo ancibilika. Umholi uzoba nokuqukethwe okuphezulu kwama-EFA.
Izidingo Zansuku zonke Ezigcwele Amafutha
Isidingo samafutha anele angama-5% wokudla okuphelele komuntu kwansuku zonke. Kunconywa ukuthi kudle u-1-1,3 g wamafutha nge-1 kg yesisindo somzimba. Okudingekayo kwamafutha acid agcwele kungama-25% wamafutha esewonke. Kwanele ukudla ama-250g we-cottage shizi enamafutha aphansi (u-0,5% wamafutha), amaqanda ama-2, ama-2 tsp. Amafutha e-Olive.
Isidingo samafutha acid agcwele siyanda:
- ngezifo ezahlukahlukene zamaphaphu: isifo sofuba, izinhlobo ezinzima nezithuthukile zenyumoniya, i-bronchitis, izigaba zokuqala zomdlavuza wamaphaphu;
- ngenkathi ukwelashwa kwezilonda zesisu, izilonda ze-duodenal, i-gastritis. Ngamatshe esibindi, inyongo noma isinye;
- ngokuzikhandla okuqinile ngokomzimba;
- ngokuwohloka okujwayelekile komzimba womuntu;
- lapho kufika inkathi ebandayo namandla asetshenzisiwe esetshenziselwa ukufudumeza umzimba;
- ngesikhathi sokukhulelwa nokuncelisa;
- kubahlali baseFar North.
Isidingo samafutha agcwele siyancipha:
- ngokweqile okukhulu kwesisindo somzimba (udinga ukunciphisa ukusetshenziswa kwama-EFA, kepha ungawashiyi ngokuphelele!);
- ngezinga eliphakeme le-cholesterol egazini;
- izifo zenhliziyo;
- isifo sikashukela;
- ngokuncipha kokusetshenziswa kwamandla komzimba (ukuphumula, umsebenzi wokuhlala phansi, isikhathi esishisayo).
Ukugayeka kwama-EFA
Ama-fatty acids anele awamuncwa kahle ngumzimba. Ukusetshenziswa kwalawo mafutha kufaka ukuwacubungula isikhathi eside abe ngamandla. Kungcono ukusebenzisa ukudla okunamafutha amancane.
Khetha inyama enomzimba wenkukhu, i-turkey, inhlanzi nayo ifanelekile. Imikhiqizo yobisi imunca kangcono uma inephesenti eliphansi lamafutha.
Izakhiwo eziwusizo zamafutha acid agcwele, umphumela wazo emzimbeni
Ama-fatty acids agciniwe abhekwa njengayingozi kakhulu. Kepha uma sicabanga ukuthi ubisi lwebele lugcwele la ma-acid ngobuningi (ikakhulukazi i-lauric acid), kusho ukuthi ukusetshenziswa kwamafutha acid kuyinto engokwemvelo. Futhi lokhu kubaluleke kakhulu empilweni yomuntu. Udinga nje ukwazi ukuthi yikuphi ukudla okungcono ukudliwa.
Futhi ungathola izinzuzo ezinjalo ngokwanele emafutheni! Amafutha ezilwane awumthombo ocebile kakhulu wamandla kubantu. Ngaphezu kwalokho, kuyinto engenakususwa engxenyeni yolwelwesi lweseli, kanye nokuba yingxenye yenqubo ebalulekile yokwenziwa kwamahomoni. Kungenxa yokutholakala kwamafutha acid agcwele kuphela ukwenziwa ngempumelelo kwamavithamini A, D, E, K kanye nama-microelements amaningi.
Ukusetshenziswa okulungile kwamafutha acid agcwele kuthuthukisa amandla, kulawula futhi kujwayelekile umjikelezo wokuya esikhathini. Ukusetshenziswa kahle kokudla okunamafutha kuyakhulisa futhi kuthuthukise ukusebenza kwezitho zangaphakathi.
Ukusebenzisana nezinye izinto
Kubaluleke kakhulu ukuthi ama-fatty acids anele ukuhlangana nezinto ezibalulekile. Lawa amavithamini angaphansi kwesigaba esincibilikayo esinamafutha.
Owokuqala futhi obaluleke kakhulu kulolu hlu uvithamini A. Utholakala koweziqathe, ama-persimmon, upelepele wensimbi, isibindi, i-sea buckthorn, izikhupha zamaqanda. Ngenxa yakhe - isikhumba esinempilo, izinwele zikanokusho, izipikili eziqinile.
Uvithamini D futhi uyinto ebalulekile, eqinisekisa ukuvinjelwa kwamarikethi.
Izimpawu zokushoda kwama-EFA emzimbeni
- ukuphazamiseka kwesimiso sezinzwa;
- ukukhuluphala;
- ukuwohloka kwesimo sezipikili, izinwele, isikhumba;
- ukungalingani kwe-hormonal;
- ukungazali.
Izimpawu zamafutha acid amaningi ngokweqile emzimbeni:
- isisindo somzimba esiningi ngokweqile;
- isifo sokuqina kwemithambo yegazi;
- ukuthuthukiswa kwesifo sikashukela;
- ukwanda kwengcindezi yegazi, ukuphazamiseka kwenhliziyo;
- ukwakheka kwamatshe ezinso nasenyongweni.
Izici ezithinta okuqukethwe kwe-EFA emzimbeni
Ukugwema ama-EFA kuholela ekwandeni kwengcindezi emzimbeni, ngoba kufanele ifune izisusa ezivela kweminye imithombo yokudla ukuze ihlanganise amafutha. Ngakho-ke, ukusetshenziswa kwe-EFA kuyinto ebalulekile ebukhoneni bamafutha agcwele emzimbeni.
Ukukhethwa, ukugcinwa nokulungiswa kokudla okuqukethe amafutha anele
Ukulandela imihlahlandlela embalwa elula lapho ukhetha, ukugcina, nokulungisa ukudla kuzosiza ukugcina ama-fatty acids anempilo.
- 1 Ngaphandle kokuthi unokusetshenziswa kwemali okwandisiwe, lapho ukhetha ukudla, kungcono unikeze okuncamelayo kulabo lapho umthamo wamafutha agcwele uphansi. Lokhu kuzokwenza umzimba ukwazi ukuwamunca kangcono. Uma unokudla okunamafutha acid amaningi, kufanele umane uzilinganisele emalini encane.
- 2 Ukugcinwa kwamafutha kuzoba kukhulu uma ungafaki ukungena komswakama, ukushisa okuphezulu, ukukhanya kuwo. Uma kungenjalo, ama-acids anamafutha agcwele isakhiwo sawo, okuholela ekuwohlokeni kwekhwalithi yomkhiqizo.
- 3 Ukupheka kanjani ukudla ngama-EFA ngokufanele? Ukupheka ukudla okunothe ngamafutha agcwele kubandakanya ukosa, ukosa, isitshulu nokubilisa. Kungcono ukungasebenzisi ukuthosa. Lokhu kuholela ekwandeni kokuqukethwe kwekhalori kokudla futhi kunciphise izakhiwo zayo ezizuzisayo.
Uma ungeke uzinikele ekusebenzeni kanzima, futhi ungenazo izinkomba ezikhethekile zokwandisa inani lama-EFA, kusengcono ukunciphisa kancane ukusetshenziswa kwamafutha ezilwane ekudleni kwakho. Izazi zokudla zincoma ukusika amafutha amaningi enyameni ngaphambi kokuwapheka.
Ama-Fatty Acids anelisiwe Obuhle Nempilo
Ukudla okulungile kwamafutha anele kuzokukwenza ubukeke uphilile futhi uheha. Izinwele ezinhle, izinzipho eziqinile, ukubona okuhle, isikhumba esinempilo konke kuyizinkomba ezibalulekile zenani elanele lamafutha emzimbeni.
Kubalulekile ukukhumbula ukuthi i-EFA ingamandla afanele ukusetshenziswa ukuze kugwenywe ukudala "izinqolobane" ezingadingekile. Ama-fatty acids anele ayingxenye ebalulekile yomzimba onempilo futhi omuhle!