Okuqukethwe
Ukuzincisha amanoni akulungile neze. Kepha futhi ungcolise umzimba awunamsebenzi noma uyingozi futhi awufanele. Yikuphi ukudla okunamafutha okungafanele sikwesabe kepha kufanele sikufake ekudleni kwethu kwansuku zonke?
Izinhlanzi ezinamafutha
Ososayensi bahlale bethi izinhlanzi ezinamafutha azilimazi isibalo sakho, futhi amafutha e-omega-3 enempilo azozuzisa isikhumba, izinzipho nezinwele kuphela. Yidla i-salmon, i-trout, i-mackerel, i-sardines, i-herring, futhi ngeke wazi ukuthi yini ukucindezeleka noma isifo senhliziyo.
Ushokoledi omunyu
Ushokoledi omnyama uqukethe amafutha anele, anomphumela omuhle emzimbeni womuntu. I-100 amagremu kashokoledi yi-fibre engu-11% kanye nengxenye yomthamo wansuku zonke wensimbi, i-magnesium, ithusi, ne-manganese. Futhi, kukhona ama-antioxidants ahlukahlukene kushokoledi, ngakho-ke izikwele ezimbalwa ziyisihluthulelo sempilo ephumelelayo nesimo esihle sengqondo.
Ukwatapheya
Lesi sithelo siwumthombo wamafutha emifino, kuyilapho amafutha akukotapheya engaphezulu kakhulu kwama-carbohydrate. Kukhona i-oleic acid emkhiqizweni, eyehlisa i-cholesterol egazini futhi iqinise imithambo yegazi. Kubuye kube umthombo we-potassium, okutholakala ku-avocado kakhulu kunakubhanana.
Ushizi
Ushizi uqukethe ama-fatty acids anamandla, avimbela ukuthuthukiswa kwezifo eziningi eziyinkimbinkimbi. Iwumthombo we-calcium, uvithamini B12, i-phosphorus, i-selenium, namaprotheni. Into esemqoka - ukukhetha umkhiqizo wemvelo futhi ungawudlulisi ngobuningi.
Nuts
Amantongomane ambalwa njenge-snack - hhayi nje okwanelisayo, kodwa futhi awusizo. Ama-Walnuts anokuhlushwa okuphezulu kakhulu kwamafutha amahle kepha aphezulu kunengozi ejwayelekile yezibalo. Ngakolunye uhlangothi, amantongomane avimbela ukukhuluphala, isifo senhliziyo nesifo sikashukela. Kukhona futhi i-vitamin E eningi ne-magnesium, ezolile futhi ebukeka kahle.
Amafutha e-Olive
Uma uzogqoka isaladi, khetha amafutha omnqumo. Iwumthombo olungile wamafutha anempilo, ama-antioxidants, amavithamini, nokuvimbela izifo zenhliziyo nemithambo yegazi.
I-yogurt
Iyogathi iwumkhiqizo oyingqayizivele. Igcwele ubisi olugcwele, olunothiswe ngamagciwane anempilo ku-microflora yethu, uvithamini D, amaprotheni namafutha. I-yogurt inenzuzo ekugayeni ukudla, ilwa nezifo eziningi, futhi ivimbela ukubukeka kwazo.
imbewu Chia
Amagremu ayi-100 embewu yeChia aqukethe cishe ama-gramu angama-32 amafutha - ama-omega-3 fatty acids, alungele inhliziyo futhi anezinto ezilwa nokuvuvukala. I-Chia icebile nge-fiber, yingakho imbewu iyingxenye yokudla okuningi.