Kukholelwa ngephutha ukuthi amafutha avela kuwo wonke umugqa wezingxenye zokudla esizidlayo ayingozi kakhulu emzimbeni. Abashisekeli bokulahlekelwa isisindo bayeka kubo kwasekuqaleni futhi ngenxa yalokho banemiphumela emibi yezempilo. Kungani futhi yimaphi amafutha abalulekile ekudleni?
Amafutha abhekwa njengama-fatty acids ane-glycerin. Ziyizingxenye ezibalulekile zokudla kwamangqamuzana, kanye namaprotheni nama-carbohydrate. Amanye amafutha empeleni adala umonakalo omkhulu emzimbeni, awamuncwe kahle futhi avame ukunqwabelana. Kodwa izinzuzo zamafutha afanele azikwazi ukubhekwa ngokweqile - ngaphandle kwazo umzimba wethu ngeke ubukeke unempilo futhi umuhle, izinqubo ezibalulekile zomzimba zizoncishwa umthwalo ofanele nokusekelwa.
Amafutha ahlukaniswe ngezinhlobo ezi-2 - ama-saturated fatty acids nama-unsaturated fatty acids.
Amafutha agcwele agcwele izinhlanganisela zekhabhoni. Emzimbeni wethu, lawa mafutha ahlanganiswa kalula futhi enze ungqimba lwamafutha. Ngaphandle kokukhishwa emzimbeni, zonakalisa ukubukeka kwethu futhi zifaka isandla ekuzuzeni isisindo. Ukudla okunamafutha agcwele - inyama enamafutha, ukudla okusheshayo, imajarini, ama-dessert, imikhiqizo yobisi. Ngokuvamile, lawa amafutha ezilwane kanye namafutha emifino afana namafutha esundu namafutha kakhukhunathi.
Amafutha e-unsaturated fatty acids aqukethe i-carbon encane, ngakho-ke adonswa kalula ngumzimba, yiqiniso, uma esetshenziswe ngaphakathi kwemingcele enengqondo. Lawa mafutha abalulekile ohlelweni lwe-endocrine, i-metabolism kanye nokugaya ukudla, kanye nesimo esihle sezinwele, isikhumba nezinzipho. Ukudla okunamafutha angagcwele amantongomane, inhlanzi, namafutha emifino.
Ngokwezinkambiso, wonke umuntu onempilo kufanele abhale ukudla kwakhe ngendlela yokuthi amaphesenti angu-15-25 awo amafutha. Lokhu kulinganiselwa ku-1 gram nge-1 kg yesisindo. Amafutha amaningi kufanele ahlanganiswe ne-omega-3 ne-omega-6 fatty acids engagcwalisiwe, futhi amaphesenti angu-10 kuphela amafutha agcwele avunyelwe.
Inani lamafutha emzimbeni
– Amafutha abandakanyeka ekwakhiweni kwamaseli.
- Ukudla okunamafutha kunikeza amandla izikhathi ezi-2 ngaphezu kwama-carbohydrate namaprotheni: i-1 igremu yamafutha i-9,3 kcal yokushisa, kuyilapho amaprotheni nama-carbohydrate enikeza i-4,1 kcal ngayinye.
- Amafutha ayingxenye ebalulekile ye-hormone synthesis.
- Ungqimba lwamafutha aluvumeli umzimba ukuba upholile.
- Amafutha aqukethe amaminerali, amavithamini, ama-enzyme nezinye izinto eziningi ezibalulekile kanye nezingxenye.
- Amafutha ayadingeka ukuze kuhlanganiswe amavithamini A, D, E, K.
Okuncane mayelana ne-omega
Amafutha e-Omega-3 abalulekile ekusheshiseni i-metabolism, anciphisa ukukhuphuka kwe-insulin, akhuthaze ukuncipha kwegazi, ngaleyo ndlela ehlise umfutho wegazi, akhulise ukukhuthazela nokumelana nomzimba, ehlise isifiso sokudla, akhulise imizwa futhi akhulise ikhono lokugxila. I-Omega-3s ithambisa futhi ithambisa isikhumba kusuka ngaphakathi, futhi ibambe iqhaza ngenkuthalo ekuhlanganiseni amahomoni kanye nokwakhiwa kwe-testosterone.
Amafutha e-Omega-6 aguqulwa abe yi-gamma-linolenic acid, ebandakanyeka ekwakhekeni kwe-prostaglandin E1. Ngaphandle kwale nto, umzimba uyaguga ngokushesha futhi uguge, kukhule izifo zenhliziyo, ukungezwani komzimba nezinto ezithile, kanye nezifo ze-oncological. I-Omega-6s isiza ukwehlisa i-cholesterol, inciphise ukuvuvukala, i-premenstrual syndrome, iyasebenza ekwelapheni i-multiple sclerosis, futhi isiza nokuxebula izinzipho nesikhumba esomile.
I-Oleic acid, eyaziwa ngokuthi i-omega-9, inenzuzo kwesifo sikashukela kanye nomfutho wegazi ophakeme, yehlisa ingozi yomdlavuza webele, yehlisa i-cholesterol, iqinisa amasosha omzimba, isiza ukululama kwemisipha, futhi inenzuzo ezifweni zenhliziyo, ukuphazamiseka kokugaya ukudla kanye nokucindezeleka.