NgoJanuwari 8, 2014, i-Academy of Nutrition and Dietetics
Abantu abadala abanempilo kufanele bathole amaphesenti angama-20 kuye kwangama-35 amakhalori abo emafutheni okudla. Kufanele uhlose ukukhulisa ukudla kwakho kwe-omega-3 fatty acids futhi unciphise ukudla kwakho kwamafutha agcwele kanye nashintshayo, ngokuvumelana neziqondiso ezibuyekeziwe ezivela e-US Academy of Nutrition and Dietetics.
Iphepha elichaza imiphumela ye-fatty acids empilweni yabantu abadala lanyatheliswa kumagazini kaJanuwari we-Journal of the Academy of Nutrition and Dietetics. Lo mbhalo uqukethe izincomo zabathengi emkhakheni wokusetshenziswa kwamafutha nama-fatty acids.
Isikhundla esisha se-Academy siwukuthi amafutha okudla omuntu omdala onempilo kufanele anikeze amandla angamaphesenti angu-20 kuya kwangu-35, ngokunyuka kokudla okunamafutha e-polyunsaturated fatty acids kanye nokunciphisa ukudla okunamafutha agcwele kanye nama-trans. I-Academy incoma ukusetshenziswa njalo kwamantongomane nembewu, imikhiqizo yobisi enamafutha amancane, imifino, izithelo, okusanhlamvu, nemifino.
Izazi zokudla zizama ukusiza abathengi ukuthi baqonde ukuthi ukudla okuhlukahlukene, okunomsoco kunenzuzo enkulu kunokumane unciphise amafutha bese esikhundleni sawo ngama-carbohydrate, njengoba ukudla okuphezulu kwama-carbohydrate acwengiwe nakho kungathinta kabi impilo.
I-Academy Position Paper ingumlayezo oya emphakathini mayelana nesidingo sokudla ngendlela efanele:
• Indlela elula nephumelelayo yokuthuthukisa impilo yakho ukudla amantongomane amaningi nembewu futhi udle ama-dessert ambalwa kanye nokudla okugayiwe. • Amafutha ayizakhi ezibalulekile, futhi izinhlobo ezithile zamafutha, njenge-omega-3 ne-omega-6, zibalulekile empilweni enhle. Ngenxa yalokhu nezinye izizathu, ukudla okunamafutha aphansi akunconywa. • Ukhula lwasolwandle luwumthombo omuhle kakhulu we-omega-3s, kanjalo ne-flaxseeds, ama-walnuts, namafutha e-canola. • Inani kanye nohlobo lwamafutha ekudleni kunomthelela omkhulu ekuthuthukiseni impilo nezifo. • Ukudla okuhlukene kunikeza izinhlobo ezahlukene zamafutha. Amanye amafutha athuthukisa impilo yethu (ama-omega-3 asiza inhliziyo nobuchopho) kanti amanye awayimihle empilweni yakho (amafutha e-trans andisa izici eziyingozi zesifo senhliziyo).