Okuqukethwe
Namuhla, sithola inqwaba yolwazi mayelana namafutha anempilo futhi angenampilo, ukubhangqwa kokudla, nemithamo nezikhathi ezinconyiwe zokuzisebenzisela izinzuzo ezinkulu zezempilo.
Ngokusho kolwazi olwamukelwa namuhla, ama-fatty acids angathathiwe angabaholi abaziwayo emafutheni ngokuqukethwe kwezinto eziwusizo.
Lokhu kuyathakazelisa:
- Inani labantu abakhuluphele baseMelika seliphindaphindeke kabili kule minyaka engu-20 edlule, ngesikhathi esifanayo nokuqala “kwenguquko yamafutha amancane” e-United States!
- Ngemuva kweminyaka yokubuka izilwane, ososayensi bafinyelele esiphethweni sokuthi ukuntuleka kwamafutha ekudleni kuholela ekwehliseni isikhathi sokuphila.
Ukudla okunamafutha angenashukela aphakeme kakhulu:
Kuboniswe inani elilinganiselwa ku-100 g womkhiqizo
Izici ezijwayelekile zamafutha angafakwanga
Amafutha angagcotshisiwe ayiqembu lezakhamzimba ezidingekayo ekwakheni amaseli emzimbeni wethu nasekulawuleni izinqubo zemethabolic.
Amafutha angagcotshwanga asendaweni yokuqala phakathi kwabalandeli bokudla okunempilo. Lokhu kufaka phakathi i-monounsaturated ne-polyunsaturated fatty acids.
Umehluko phakathi kwamafutha angagcwalisiwe nezinye izinhlobo zamafutha ulele kwifomula yawo yamakhemikhali. Iqembu lokuqala lamafutha acid angenasisekelo linokuhlangana okukabili kokuma kwalo, kuyilapho elesibili linezimbili noma ngaphezulu.
Amalungu adume kakhulu emndenini onamafutha we-asidi ongafakwanga amafutha omega-3, omega-6, namafutha omega-9. Okuyaziwa kakhulu ngama-arachidonic, linoleic, myristoleic, oleic kanye ne-palmitoleic acid.
Ngokuvamile amafutha angenayo i-unsaturated anesakhiwo esiwuketshezi. Okuhlukile ngamafutha kakhukhunathi.
Amafutha emifino avame ukubizwa ngokuthi ukudla okunothe ngamafutha angagcwele. Kodwa ungakhohlwa ngamafutha enhlanzi, inani elincane lesinqumelo, lapho amafutha angenayo i-unsaturated ehlanganiswa nalawo agcwele.
Ekudleni kwezitshalo, njengomthetho, ama-acids e-polyunsaturated ahlanganiswe nama-monounsaturated. Emikhiqizweni yezilwane, amafutha angenayo i-unsaturated ngokuvamile ahlanganiswa namafutha agcwele.
Umsebenzi omkhulu wamafutha angahlanjululwanga ukubamba iqhaza ku-fat metabolism. Kulokhu, ukuwohloka cholesterol egazini kwenzeka. Amafutha angagcotshwanga amuncwa kahle ngumzimba. Ukungabikho noma ukuntuleka kwalolu hlobo lwamafutha kuholela ekuphazamisekeni kobuchopho, ukuwohloka kwesimo sesikhumba.
Isidingo sansuku zonke samafutha esingafakwanga
Ukuze usebenze ngokujwayelekile komzimba womuntu ophilile ohola indlela yokuphila esebenzayo, udinga ukusebenzisa ama-20% wamafutha angagculisiwe avela kokuqukethwe okuphelele kwekhalori ekudleni.
Lapho ukhetha ukudla ezitolo ezinkulu, imininingwane ngokuqukethwe kwamafutha komkhiqizo ingafundwa kupakethe.
Kungani kubalulekile ukudla isilinganiso esifanele samafutha?
- ubuchopho bethu bungamafutha angama-60%;
- Amafutha angasetshenzisiwe ayingxenye yolwelwesi lweseli;
- inhliziyo yethu ithola cishe i-60% yamandla ayo ngenxa yokucubungula amafutha;
- amafutha adingeka ohlelweni lwezinzwa. Zimboza imigogodla yezinzwa futhi ziyabandakanyeka ekudlulisweni kwemizwa yezinzwa;
- ama-fatty acids ayadingeka emaphashini: ayingxenye yolwelwesi lwe-pulmonary, abambe iqhaza kunqubo yokuphefumula;
- Amafutha anciphisa ukugaya, akhuthaza ukumuncwa okuphelele kwezakhi zomzimba, yimithombo emihle kakhulu yamandla futhi ikugcina uzizwa ugcwele isikhathi eside;
- amafutha abalulekile ekubukeni.
Futhi, ungqimba lwamafutha luvikela ngokuthembekile izitho zangaphakathi ekulimaleni. Izinhlobo ezithile zamafutha acid zidlala indima ebalulekile ekugcineni amasosha ethu omzimba ephezulu.
Isidingo samafutha angenashukela siyanda:
- ekuqaleni kwenkathi ebandayo;
- ngemithwalo ephezulu emzimbeni ngesikhathi semidlalo;
- lapho usebenza kanzima;
- kwabesifazane abathwala ingane bese beyincelisa;
- ngesikhathi sokukhula okusebenzayo kwezingane nentsha;
- nesifo semithambo (i-atherosclerosis);
- lapho kwenziwa umsebenzi wokufakelwa komzimba;
- ngesikhathi sokwelashwa kwezifo zesikhumba, isifo sikashukela.
Isidingo samafutha angenashukela siyancipha:
- ngokubonakaliswa kokungezwani komzimba esikhumbeni;
- ngesilungulela nobuhlungu besisu;
- ngokungabikho kokuzivocavoca umzimba emzimbeni;
- kubantu asebekhulile.
Ukugayeka kwamafutha angasetshenziswanga
Amafutha angenayo i-unsaturated abhekwa njengagayeka kalula. Kodwa ngombandela wokuthi ukugcwala komzimba kungabi ngokweqile. Ukuze uthuthukise ukumuncwa kwamafutha angenalutho, kufanelekile ukunikeza okuthandayo emikhiqizweni yokudla okuphekwe ngaphandle kokwelashwa kokushisa (amasaladi, isibonelo). Noma izitsha ezibilisiwe - okusanhlamvu, amasobho. Isisekelo sokudla okugcwele izithelo, imifino, okusanhlamvu, amasaladi ngamafutha omnqumo, izifundo zokuqala.
Ukufana kwamafutha kuya ngokuthi banaliphi iphuzu lokuncibilika. Amafutha anezinga eliphezulu lokuncibilika awagayekeki kancane. Inqubo yokuphula amafutha nayo incike esimweni sohlelo lokugaya ukudla kanye nendlela yokulungiselela imikhiqizo ethile.
Izici ezizuzisayo zamafutha angasetshenziswanga nomphumela wazo emzimbeni
Ngokwenza lula inqubo ye-metabolic, ama-fatty acids angagcwalisiwe afeza umsebenzi obalulekile emzimbeni. Zilawula umsebenzi we-cholesterol "enhle", ngaphandle kwayo ukusebenza ngokuphelele kwemithambo yegazi akunakwenzeka.
Ngaphezu kwalokho, ama-fatty acids angenawo amandla afaka isandla ekuqedeni i-cholesterol "embi" engahlelekile, enomthelela omubi emzimbeni womuntu. Lokhu kuthuthukisa impilo yohlelo lonke lwenhliziyo.
Futhi, ukusetshenziswa okuvamile kwamafutha angagcotshwanga kulawula ubuchopho, kuqinisa imisipha yenhliziyo, kugxilise ukunaka, kuthuthukise inkumbulo, futhi kusize ukuqinisa amasosha omzimba.
Ukudla okulinganiselayo okunamafutha amaningi kuthuthukisa imizwa futhi kwenza ukucindezeleka kube lula ukubhekana nakho!
Ukusebenzisana nezinye izinto
Amavithamini amaqembu A, B, D, E, K, F amuncwa emzimbeni kuphela uma ehlangene ngokuvumelana namafutha.
Ukweqiwa kwama-carbohydrate emzimbeni kuqinisa ukuwohloka kwamafutha angasetshenziswanga.
Izimpawu zokushoda kwamafutha angasetshenziswanga emzimbeni
- ukungasebenzi kahle kwesistimu yezinzwa;
- ukuwohloka kwesikhumba, ukulunywa;
- izinwele eziphuka nezinzipho;
- ukukhubazeka kwememori nokunaka;
- izifo ezizimele;
- ukuphazamiseka kwesistimu yenhliziyo;
- i-cholesterol ephezulu yegazi;
- ukuphazamiseka komzimba.
Izimpawu zamafutha amaningi ngokweqile emzimbeni
- ukukhuluphala;
- ukuphazamiseka kokugeleza kwegazi;
- ubuhlungu besisu, isilungulela;
- ukuqubuka kwesikhumba komzimba.
Izici ezithinta okuqukethwe kwamafutha angafakwanga emzimbeni
Amafutha angagcotshwanga awakwazi ukukhiqizwa ngokwawo emzimbeni womuntu. Futhi bangena emzimbeni wethu kuphela ngokudla.
Amathiphu awusizo
Ukuze ugcine ukukhanga kwezempilo nokubukwa, zama ukusebenzisa amafutha angenawo amandla ngaphandle kokwelashwa kokushisa (uma kungenzeka, kunjalo!) Ngoba ukushisa kwamafutha kuholela ekuqongeleleni kwezinto eziyingozi ezingaba zimbi hhayi isibalo kuphela, kepha nezempilo ngokujwayelekile.
Izazi zokudla okunempilo zifinyelele esiphethweni sokuthi ukudla okuthosiwe akulimazi kangako emzimbeni uma kuphekwa ngamafutha omnqumo!
Amafutha angafakwanga nesisindo eseqile
Ukulwa nesisindo esiningi kuyaqhubeka nokuzuza umfutho. Amakhasi e-Inthanethi agcwele iziphakamiso zokuthi ungayinqoba kanjani le nkinga ngesikhathi esifushane. Imvamisa, izazi zokudla ziluleka ngokudla okunamafutha amancane noma zinikeza ukudla okungenamafutha ngokuphelele.
Muva nje, noma kunjalo, ososayensi bathole, ekuqaleni, iphethini eyinqaba. Akuvamile ukuthi ukuzuza kwesisindo kwenzeke ngenxa yokusebenzisa izinhlelo zokulawulwa kwesisindo esinamafutha aphansi. “Kungenzeka kanjani lokhu?” - ubuza. Kuvele ukuthi lokhu kuyenzeka! ..
Ukugwema ukudla okunothe ngamafutha kuvame ukuhambisana nokwanda kwenani likashukela ekudleni, kanye nokusetshenziswa kwenani elikhulu lama-carbohydrate alula. Lezi zinto, uma kunesidingo, nazo ziguqulwa ngumzimba zibe ngamafutha.
Ukusetshenziswa okujwayelekile kwamafutha anempilo kuletha amandla emzimbeni, osetshenziswa ngokuzikhandla ngesikhathi sokuncipha kwesisindo!
Amafutha angagcwali ngobuhle nempilo
Inhlanzi ihlale ifakiwe kumenyu yezinhlelo zokudla ezihamba phambili. Phela, izitsha zezinhlanzi ziwumthombo omuhle kakhulu wamaphaphu wokumuncwa kwamafutha angagcwele. Izinhlanzi zasolwandle zezinhlobo ezinamafutha acebile ikakhulukazi ngama-unsaturated fatty acids (sardine, herring, cod, salmon ...)
Uma kunenani elanele lamafutha angafakwanga emzimbeni, isikhumba sibukeka siphilile, asisuki, izinwele zibukeka zicwebezela, nezipikili aziphuli.
Indlela yokuphila esebenzayo nokudla okulinganiselayo nokuba khona kwenani elanele lamafutha angagcotshwanga kuyisinqumo esingcono kakhulu kulabo abafuna ukugcina ubusha nempilo!