Amafutha abaluleke kakhulu emzimbeni; iyi-macronutrient edinga amandla kakhulu ekudleni komuntu. Amafutha anesibopho sokuthungwa, ukunambitheka kanye nephunga elimnandi lokudla, futhi emzimbeni asebenza njengama-cushions okuvikela phakathi kwezitho, afudumale umzimba futhi ayingxenye yawo wonke amangqamuzana emzimbeni.
Izidlo eziningi ziphakamisa ukunciphisa amafutha ekudleni, nanoma yiluphi uhlobo lwamafutha. Abantu bacabanga ngephutha ukuthi amafutha mabi ngoba anekhalori ephezulu kakhulu. Nokho, amafutha ahlukile: ayingozi noma anempilo. Futhi ezinye zazo zibalulekile kithi. Isibonelo, ngaphandle kwe-omega-3 ne-omega-6 fatty acids, ukuba khona kwethu akunakwenzeka. Amavithamini ancibilika kumafutha ngeke amuncwe nhlobo uma ungakudli ukudla okunamafutha. Ngendlela, ngokungafani nama-carbohydrate namaprotheni, inkomba ye-glycemic yamafutha ingu-zero, ngakho-ke ayikhuphuli nhlobo ushukela wegazi. Nakuba, yiqiniso, ngisho namafutha anempilo, awudingi ukuwenza ngokweqile. Ukudla okungamafutha angama-20-30% kuthathwa njengokufanelekile kumuntu omdala onempilo. Futhi ungethuki, lokhu akusho ukuthi kuzodingeka udle ibhotela, ukhilimu omuncu kanye nenyama enamafutha ... Ukuze uqonde ukuthi yimaphi amafutha okudingeka ugcwalise lawa 20-30%, ake siqonde izinhlobo zawo.
Amafutha ahlukaniswe ngamaqembu alandelayo:
- engenasaturated
- gcwele,
- transgender.
Amafutha angenayo i-unsaturated (okuyinto, yona, ahlukaniswe abe monounsaturated kanye ne-polyunsaturated)
Lawa mafutha atholakala ezinhlanzi, amantongomane, imbewu yefilakisi, ukwatapheya, iminqumo, imbewu kasesame, imbewu yethanga, imbewu kabhekilanga, cishe nawo wonke amafutha emifino. Amafutha e-Polyunsaturated angamafutha e-omega-3 ne-omega-6 abaluleke kakhulu kithi. Akhiqizwa ngumzimba womuntu futhi angena kuwo kuphela nokudla noma izithasiselo.
Ukuze uthole ukuthuthukiswa okuvamile nokusebenza komzimba, isilinganiso se-omega-3 kuya ku-omega-6 amafutha kufanele sisondele ku-1: 1. Nokho, lesi silinganiso ekudleni kwabaseNtshonalanga ngokuvamile singu-1:25 esivuna i-omega-6! Imiphumela yalokhu kungalingani ingaba mibi.
Yebo, ukuze siphile, sidinga amafutha e-omega-6, kodwa angabangela ukuvuvukala emzimbeni, okuholela ezifweni ezihlukahlukene ezingapheli. I-Omega-3s, ngakolunye uhlangothi, ivimbela ukuvuvukala. Ukugcina isilinganiso esinempilo samafutha e-omega-3 (inhlanzi enamafutha, i-flaxseeds, imbewu ye-chia) namafutha e-omega-6 (ama-walnuts, imbewu yethanga kanye nembewu ye-sunflower, amafutha amaningi emifino) kubalulekile ekugcineni impilo nokuphila isikhathi eside.
Ngaphandle kwebhalansi ye-omega-3 ne-omega-6 fatty acids, umuntu akufanele akhohlwe ngamafutha e-monounsaturated, okufanele afakwe ekudleni kwansuku zonke. Ucwaningo Lwezempilo Lomhlengikazi lwathola ukuthi abesifazane abadla okungenani amantongomane ambalwa ngosuku mancane kakhulu amathuba okuba babe nomdlavuza nesifo senhliziyo, futhi I-Harvard School of Public Health itusa ukudla ama-alimondi, ama-hazelnuts, ama-pecans, imbewu yethanga, imbewu yesesame njalo.
Amafutha aqinisiwe
Amafutha asuthisiwe maningi enyameni (yenkomo, yengulube, yewundlu), emikhiqizweni yobisi (ibhotela, ushizi, ubisi, u-ayisikhilimu), izikhumba zenkukhu, nokunye ukudla kwezitshalo (ukhukhunathi, amafutha kakhukhunathi, amafutha esundu namafutha ohlamvu lwesundu).
Ukudla kwendabuko kwaseNtshonalanga kuqukethe amafutha agcwele ngokweqile, okuthi kungabangela ukulimala emzimbeni, isibonelo, kungaholela ku-metabolic syndrome, uhlobo lwesifo sikashukela sohlobo lwe-II, ukukhuluphala kanye ne-atherosclerosis. Ukunciphisa amafutha agcwele ekudleni kuthuthukisa impilo kubantu abaningi.
Nokho, akuwona wonke amafutha agcwele ayingozi emzimbeni. Futhi banezakhiwo ezizuzisayo (isibonelo, uwoyela kakhukhunathi uthathwa njengokuwukudla okuphezulu kwabaningi), ngakho inani elincane lamafutha agcwele kufanele lihlale ekudleni. I-American Heart Association incoma ukuthi kungabi ngaphezu kwamagremu angu-20 amafutha agcwele ngosuku.
Amafutha e-Trans ayingozi kunoma yiliphi inani
Abakhiqizi bokudla baye basungula iqembu lamafutha ezindaweni zokucwaninga anenzuzo kakhulu ngezinjongo zabo zokuthengisa kunempilo yethu. Aziwa ngokuthi ama-trans fatty acids, aklanyelwe ukunikeza i-mouthfeel, i-mouthfeel, nezimfanelo zokupheka ezifana namafutha emvelo. Kodwa lawa mafutha okwenziwa ashibhe kakhulu futhi aneshelufu ende yokuphila.
Ngesikhathi se-hydrogenation, i-hydrogen "iphonswa" emafutheni emifino ewuketshezi, okuholela kokuthile okufana namafutha agcwele, kodwa ayingozi kakhulu empilweni. Ngesikhathi esifanayo, wonke ama-fatty acids abalulekile, amavithamini, amaminerali nezinye izinto eziwusizo zilahlekile, kuyilapho amakhemikhali anobuthi asetshenziswa ekukhiqizeni futhi okubangelwa ukushisa okukhulu akwazi ukuqhubeka.
Ama-trans fatty acids atholakala, isibonelo, kumajarini, futhi atholakala ekudleni okusheshayo, njengamafrimu aseFrance, nasezimpahleni ezibhakwayo zentengiso, ama-chips nokunye ukudla okulula. Ukusetshenziswa kwamafutha okwenziwa anjalo kuphazamisa izinqubo zokuqeda ubuthi emzimbeni wethu, kwandisa amazinga e-testosterone, kwandisa ingozi yokuba nesifo senhliziyo, i-metabolic syndrome, kanye nesifo sikashukela sohlobo lwe-II. Amafutha e-Trans ayingozi kakhulu kunamafutha agcwele ngenxa yokuthi akhuphula i-cholesterol embi futhi ehlisa i-cholesterol enhle. Amafutha e-Trans ayingozi kangangokuthi ngasekupheleni konyaka odlule, i-US Food and Drug Administration yaqala inqubo ezovimbela ukusetshenziswa kwamafutha e-trans ekudleni.
Ukuze unciphise ukungena kwamafutha amabi emzimbeni wakho, ngincoma lokhu okulandelayo:
- gwema ukudla okuthosiwe;
- susa amafutha enyameni ngaphambi kokupheka, susa isikhumba enkukhu;
- bhaka, gazinga, noma ubilise izinkukhu, inhlanzi, noma inyama engenamafutha
- susa amafutha akhayo ngesikhathi sokupheka inyama nenhlanzi;
- Faka kuphela inani elincane lamafutha / amafutha ekudleni noma ukugweme ngokuphelele;
- khetha izindlela zokupheka ezinempilo: imifino ye-steam noma imifino ye-grill ngaphandle kokusebenzisa amafutha;
- sebenzisa amakhambi noma ama-marinades ngaphandle kwamafutha ukuze ungeze ukunambitheka kokudla
- Ukuze ugweme ukungalingani kwe-omega-3 / omega-6, sebenzisa amafutha e-flaxseed esikhundleni samafutha omnqumo noma ubhekilanga (lokhu okuthunyelwe kunezinketho zamasoso amasaladi ngamafutha e-flaxseed);
- hlukanisa ukudla kwakho: yidla amantongomane amaningi, imbewu, ungakhohlwa nge-avocado ye-superfood;
- gwema noma yini equkethe amafutha ashintshashintshayo: amakhekhe, ama-chips, ukudla okulula … ngokuvamile, noma yini engenziwanga ngezithako eziphelele ngaphambi nje kokudliwa ?
Imithombo:
I-Harvard School of Public Health
American Heart Association