Ukutyeba ewe, akukho mafutha. Yintoni elungileyo ekutyeni?

Ngalo lonke ixesha sinika ukubaluleka kokutya esikutyayo. Kuyaziwa ngoku ukuba izifo ezininzi zinokuphetshwa okanye ubuncinci zinciphise iziphumo zazo ngokutya okufanelekileyo.

Kuqhelekile ukufumana amanqaku kwiimagazini zokutya okanye kumaphephandaba, ezisilumkisa ngomngcipheko okanye iinzuzo zokutya.

Sonke siyazi ukuba kukho izakha-mzimba ezahlukileyo kwaye umyinge ekutyeni kwethu kufuneka wohluke nganye kuzo. Amafutha sesinye isondlo, njengoko kufuneka ukuze umzimba usebenze kakuhle njengee-carbohydrate okanye iiproteni.

Kubalulekile ukwazi iintlobo ezahlukeneyo zamafutha, "ngamafutha asempilweni" kunye nokubaluleka kokubandakanya amanye ekutyeni kwethu kwemihla ngemihla.

Imisebenzi yamafutha

• Amafutha ngowona mthombo wamandla kwimizimba yethu.
• Kuluvimba wamandla omzimba wethu.
• Inceda imizimba yethu ukuba ifumane iivithamini ezithile.
• Ikhusela kwaye inika ukungqinelana kwamanye amalungu.
• Inxalenye yesakhiwo sembumba yeseli.
• Umlawuli wehormone.
• Amafutha esiwafumana ekutyeni asinika ii-acid ezifanelekileyo. Zibizwa ngokuba "zibalulekile" kuba umzimba wethu awunako ukuzivelisa wedwa kwaye kubalulekile ekusebenzeni kwazo.
• Umzimba kufuneka yokukhula kwengqondo, ukulawula ukudumba, okanye ukujiya kwegazi.

Amafutha esiwabonayo, amafutha esingawaboniyo

Zimbini iindlela eziphambili zokufumana amanqatha kwindlela otya ngayo

Amafutha abonakalayo: esiyisebenzisayo njengesixhobo sokuthambisa okanye ukupheka (njengeoyile yeoyile okanye ibhotolo) okanye amanqatha ajikeleze ukutya esinokususa (njengamafutha ajikeleze inyama okanye phantsi kwesikhumba senkukhu)

Amafutha angabonakaliyo: Ngawo afunyanwa ngokwendalo ekutyeni (inyama okanye amandongomane) okanye leyo yongezwa ngexesha lokulungiswa kwaye ihlala ingenampilo kakhulu (njengokutya okulungisiweyo, amashwamshwam okanye iivenkile zeshishini)

Iindidi zamafutha

Amafutha akhiwe ngeemolekyuli ze-triglyceride.

I-Triglycerides yenziwe ngamafutha acid. Ngokwezibophelelo phakathi kweemolekyuli, zihlelwa iintlobo ezahlukeneyo zamafutha:

Amafutha agcwalisiweyo

Ngamafutha emvelaphi yezilwanyana, njengenyama, iisoseji okanye ubisi. Olona phawu lwabo lubalulekileyo kukuba baqinisa kubushushu begumbi.

Zikwafumaneka nakwioyile ezithile zemifuno, ezinjengeoyile yekhokhonathi okanye yomhlakulo. Zifumaneka kakhulu kwiivenkile okanye ukutya okulula.

Olu hlobo lwamafutha lunceda i-cholesterol "embi" (i-LDL cholesterol) ukunyuka egazini. Inxulumene nokwanda komngcipheko wentliziyo.

Amafutha angaqinisekiswanga

Sibafumana kukutya okunemvelaphi yezityalo, njengeoyile ye-olive, ujongilanga okanye umbona. Kwiziqhamo ezomisiweyo (iialnuts okanye iiamangile) nakwiimbewu (isesame, ujongilanga okanye iflakisi).

Olona phawu luphambili kukuba zikwimo yolwelo kubushushu begumbi.

Ngokwezibophelelo phakathi kweemolekyuli zabo zahlulwe zaba:

• Amafutha e-Monounsaturated: Banobumbano olunye kuphela phakathi kweemolekyuli zabo.

Eyona nto ibalulekileyo yi-oleic acid. Singayifumana kwioyile yomnquma, kwioyile yembewu, njengeoyile yejongilanga okanye kwii-walnuts, iiamangile kunye neeavokhado.

• Amafutha ePolyunsaturated: Zineebhondi ezimbini okanye ezingaphezulu kabini phakathi kweemolekyuli zazo.

Ziyaziwa njengamafutha acid abalulekileyo. Kubalulekile ukuba umzimba usebenze ngokukuko, kodwa umzimba wethu awunako ukuwenza. Zilawula iinkqubo ze-metabolic zenkqubo ye-cardiovascular, immune or pulmonary ...

Sinokuzifumana zombini kukutya kwezityalo kunye nemvelaphi yezilwanyana. Bahlulwe baba ngamaqela amabini amakhulu:

I-Omega 3: eyona yaziwayo yi-linolenic acid. Zifumaneka kwioyile yeembotyi zesoya, i-walnuts kunye neentlanzi ezinamafutha. Ukusetyenziswa kwayo kunceda ukugcina amanqanaba afanelekileyo e-cholesterol egazini.

I-Omega 6: Phakathi kwezinye i-linoleic acid. Siyifumana kwioyile yombona, ioyile kajongilanga okanye amandongomane. Umsebenzi wayo kukugcina amanqanaba afanelekileyo e-cholesterol egazini.

Trans amanqatha

Ngamafutha angaqinisekiswanga afakwa hydrogenated ngexesha leenkqubo zorhwebo kwaye aba ngamafutha agcweleyo. Sizifumana kwiidlokhwe zeshishini, ukutya okulungiselelwe okanye amashwamshwam.

Ngamafutha amabi kakhulu emzimbeni wethu. Bonyusa amanqanaba e-cholesterol ye-LDL kunye ne-triglycerides kwaye banciphisa i-cholesterol ye-HDL okanye i-cholesterol elungileyo egazini. Bonyusa umngcipheko wesifo sentliziyo.

Iingcebiso

Ayingawo onke amanqatha ayingozi, kukho into esinokuthi "ngamafutha asempilweni", kubalulekile kwimpilo yethu.

Ngokwe-WHO, ukusetyenziswa kwamafutha kufuneka kube yi-15-30% yenani lilonke leekhalori ezingenisiweyo.

Ukunciphisa ukusetyenziswa kwamanqatha azalisiweyo ukuya kuthi ga ngaphantsi kwe-10% yamanqatha onke afakiweyo kunye nokuhanjiswa kwamafutha kuye ngaphantsi kwe-1%.

Ukutya okunamafutha kwePolyunsaturated: 6-10%

I-Omega 6 i-fatty acids: 5-8%

I-Omega 3 i-fatty acids: 1-2%

Ndinokutya ntoni ukuze ndibenamafutha asempilweni?

Ukutya Imeditera ibisoloko ingumthombo olungileyo wamafutha asempilweni.

Yitya izinto ezahlukileyo ezifanelekileyo iminyaka yakho kunye nomsebenzi. Nciphisa amafutha owadlayo.

Sebenzisa amanqatha amancinci kwaye iyanceda impilo. Faka iintlanzi ezininzi, iioyile zemifuno okanye amandongomane kunye nenyama encinci.

Yandisa ukusetyenziswa kweziqhamo, imifuno, imifuno, iimbotyi okanye iitapile. Zincinci kumanqatha kwaye zibonelela ngefayibha.

Sebenzisa i-25g yefayibha ngosuku. Ithintela ukuqhina, iphucula amanqanaba eswekile yegazi kwaye inceda ukuthoba i-cholesterol.

Kubalulekile ukutya ubisi kunye nezinto eziphuma kuzo mihla le. Ulungelelwaniso oluphakathi okanye ulungelelene.

Thatha iinkonzo ezincinci.

Yitya izidlo ezi-5 ngosuku. Izidlo ezintathu eziphambili kunye nezimbini.

Hlala usitya isidlo sakusasa. Esona sidlo sakusasa silungileyo siquka iziqhamo, ubisi, kunye neecereals.

Kupheke ngokwakho ukutya. Nciphisa inani lamafutha owasebenzisayo. Kungcono ukusebenzisa ioyile yomnquma kwaye uzame ukungasebenzisi kwakhona ioyile. Ukutya okuphekiweyo okuphekiweyo, okubilisiweyo, kwepapillote okanye okroziweyo ngcono kunokuba ugcadiwe.

Nciphisa amanqatha amaninzi avela kwizilwanyana ngokusemandleni.

Yiba esebenzayo. Kubaluleke ngokufanayo nokutya ngokufanelekileyo. Umzimba wethu kufuneka uchithe iikhalori esizityayo.

Zilolonge rhoqo, ubuncinci kathathu ngeveki, umthambo owuthandayo nowonwabileyo. Kwaye ukuba unako, hamba yonke imihla, imizuzu engama-30-60 yomthambo kulula ukuyifezekisa. Sukuyithatha imoto, ukunyuka ngezinyuko okanye ukuhambahamba yonke imva kwemini.

Ukuzilolonga akuncedi kuphela ukulawula ubunzima bethu okanye amanqanaba e-cholesterol kunye neglucose egazini. Ukuzilolonga kukhupha ii-endorphins kwaye kusinika imvakalelo emnandi yempilo-ntle, kukhupha uxinzelelo kunye nokulwa noxinzelelo.