Ukuze uthole okuningi emafutheni akho emifino, kufanele ukhethe inketho engcono kakhulu yendlela yakho ethile yokupheka. Okokuqala, udinga ukwazi izinga lokushisa lomlilo (ukwakheka kwentuthu) kawoyela. Ngoba lapho uwoyela uqala ukubhema lapho usushisiwe, kusho ukuthi kwakhiwa amagesi anobuthi nama-radicals mahhala ayingozi kuwo.
Amafutha emifino angacaciswanga abandayo, njengamafutha omnqumo e-virgin, angafakwa ngokuphepha kumasaladi nasekudleni okwenziwe ngomumo, kepha gwema ukuwenza ngokushisa okuphezulu.
Sebenzisa uwoyela kakhukhunathi (onamafutha amaningi agcwele anempilo kanye namaketanga ama-triglycerides aphakathi nendawo), uwoyela ongezelwe wentombi (intombi), uwoyela we-avocado, uwoyela welayisi, kanye namanani amancane webhotela. Itafula eliqhathanisa amazinga okushisa avuthayo kawoyela wokupheka ekugcineni kombhalo lizokusiza ukuthi ulithole.
Okwesibili, kungcono ukukhetha owoyela abanokuqukethwe okuphezulu kwama-omega-3 fatty acids okupheka emazingeni okushisa aphansi noma ngokwengeza kokudla okulungiselelwe kanye nokugqokwa kwesaladi, njengoba besekela impilo yeseli futhi banciphisa ubungozi bokushaywa unhlangothi nokuhlaselwa yisifo senhliziyo. Ziyaziwa nangezakhiwo zazo ezilwa nokuvuvukala.
Ama-Omega-6 nawo ayadingeka ukugcina ubuqotho bezindonga zamaseli nokunikeza amandla emisipheni yenhliziyo. Kepha okweqile kwala mafutha acid kungadala ukuvuvukala emzimbeni. Inani elilungile le-omega-3 ne-omega-6 kithina ngu-1: 3, kepha ukudla kwesimanje okunamafutha acwengekile kwephula kakhulu lesi silinganiso - kufika ku-1: 30.
Ngaphezu kwalokho, amafutha okupheka aphezulu ku-omega-9 fatty acids ayasiza kakhulu. Zibhekwa “njengezimo ezingenakubuyiselwa ndawo”: umzimba womuntu uzikhiqiza wedwa, kodwa ngevolumu encane kakhulu. Ukusetshenziswa kwe-omega-9 (njenge-oleic acid) kunciphisa ubungozi bokuhlaselwa yinhliziyo, isifo sokuqina kwemithambo yegazi, futhi kusize ekuvikeleni umdlavuza.