Amafutha yebo, amafutha cha. Yini okuhle ekudleni?

Ngaso sonke isikhathi lapho sinikeza ukubaluleka okukhulu kulokho esikudlayo. Kuyaziwa njengamanje lokho izifo eziningi zingagwenywa noma okungenani zinciphise imiphumela yazo ngokudla okuhle.

Kuvamile ukuthola izindatshana komagazini bokudla noma emaphephandabeni, asixwayisa ngobungozi noma izinzuzo zokudla.

Sonke siyazi ukuthi kunezakhamzimba ezihlukile nokuthi isilinganiso ekudleni kwethu kumele sehluke ngakunye kwazo. Amafutha angenye yezakhi zomzimba, njengoba kudingekile ekusebenzeni kahle komzimba njengama-carbohydrate noma amaprotheni.

Kubalulekile ukwazi izinhlobo ezahlukahlukene zamafutha, okungukuthi "amafutha anempilo" nokubaluleka kokufaka amanye awo ekudleni kwethu kwansuku zonke.

Imisebenzi yamafutha

• Amafutha angumthombo oyinhloko wamandla emizimbeni yethu.
• Kuyindawo yokugcina amandla yomzimba wethu.
• Kuyasiza umzimba wethu ukumunca amavithamini athile.
• Kuvikela futhi kunikeze ukungaguquguquki kwezinye izitho.
• Kuyingxenye yokwakheka kolwelwesi lweseli.
• Umlawuli wehormone.
• Amafutha esiwathola ekudleni asinikeza ama-fatty acids abalulekile. Babizwa ngokuthi "kubalulekile" ngoba umzimba wethu awukwazi ukuzikhiqiza wedwa futhi ubalulekile ekusebenzeni kwawo.
• Umzimba idinga uku wokukhula kobuchopho, ukuvuvukala, noma ukuvimba kwegazi.

Amafutha esiwabonayo, amafutha esingawaboniyo

Kunezindlela ezimbili eziyisisekelo zokuthola amafutha ekudleni kwakho

Amafutha abonakalayo: lawo esiwasebenzisa njengesinongo noma ukupheka (njengamafutha omnqumo noma ibhotela) noma amanoni azungeze ukudla futhi esingakususa (njengamafutha azungeze inyama noma ngaphansi kwesikhumba senkukhu)

Amafutha angabonakali: Yilawo atholakala ngokwemvelo ekudleni (inyama noma amantongomane) noma leyo engezwa ngesikhathi sokucutshungulwa futhi lokho ngokuvamile akunampilo kakhulu (njengokudla okulungiselelwe, ukudla okulula noma amakhekhe ezimboni)

Izinhlobo zamafutha

Amafutha akhiwa ngama-molecule e-triglyceride.

Ama-Triglycerides akhiwe ngama-fatty acids. Ngokuya ngezibopho eziphakathi kwama-molecule, zihlukaniswa izinhlobo ezahlukene zamafutha:

Amafutha aqinisiwe

Bangamafutha emvelaphi yezilwane, njengenyama, amasoseji noma ubisi. Isici sabo esiyinhloko ukuthi bayaqina ekamelweni lokushisa.

Zitholakala nakowoyela othile wemifino, njengowoyela kakhukhunathi noma wefosholo. Zitholakala kakhulu kumakhekhe ezimboni noma ukudla okulula.

Lolu hlobo lwamafutha lusiza i-cholesterol "embi" (i-LDL cholesterol) ukuthi inyuke egazini. Kuhlobene nokwanda kwengozi yenhliziyo.

Amafutha angagcotshisiwe

Sibathola ekudleni okuyimvelaphi yezitshalo, njengamafutha omnqumo, ubhekilanga noma ummbila. Ezithelweni ezomisiwe (ama-walnuts noma ama-alimondi) nasezinhlanyelweni (isesame, ubhekilanga noma ifilakisi).

Isici sayo esiyinhloko ukuthi zisesimweni soketshezi ekamelweni lokushisa.

Ngokuya ngezibopho eziphakathi kwama-molecule abo zihlukaniswe zaba:

• Amafutha we-Monounsaturated: Banokuhlangana okukabili phakathi kwama-molecule abo.

Okubaluleke kakhulu yi-oleic acid. Singayithola kumafutha omnqumo, o-oyela bezinhlamvu, njengamafutha we-sunflower noma kuma-walnuts, ama-alimondi kanye nama-avocado.

• Amafutha we-Polyunsaturated: Zinezibopho ezimbili noma ngaphezulu eziphindwe kabili phakathi kwama-molecule azo.

Ziyaziwa njengama-acid abalulekile. Ibalulekile ekusebenzeni kahle komzimba, kepha ukuthi umzimba wethu awukwazi ukuhlanganisa. Zilawula izinqubo ze-metabolic zezinhlelo zenhliziyo, amasosha omzimba noma amaphaphu ...

Singabathola bobabili ekudleni kwemvelaphi yezitshalo nezilwane. Zihlukaniswe ngamaqembu amabili amakhulu:

I-Omega 3: okwaziwa kakhulu yi-linolenic acid. Zitholakala kumafutha wesoya, ama-walnuts nezinhlanzi ezinamafutha. Ukusetshenziswa kwayo kusiza ukugcina amazinga anele we-cholesterol egazini.

I-Omega 6: Phakathi kwabanye i-linoleic acid. Siyithola kumafutha ommbila, uwoyela we-sunflower noma amantongomane. Umsebenzi wawo futhi ukugcina amazinga anele we-cholesterol egazini.

Amafutha e-Trans

Ngamafutha angagcotshwanga afakwa i-hydrogenated ngesikhathi senqubo yezimboni futhi abe ngamafutha agcwele. Sikuthola kumakhekhe ezimboni, ukudla okulungiselelwe noma ukudla okulula.

Ngamafutha amabi kakhulu emzimbeni wethu. Zandisa amazinga e-LDL cholesterol ne-triglycerides futhi anciphisa ne-HDL cholesterol noma i-cholesterol enhle egazini. Zandisa ubungozi besifo senhliziyo.

Izincomo

Akuwona wonke amafutha ayingozi, kukhona esingakubiza ngokuthi "amafutha anempilo", abalulekile empilweni yethu.

Ngokusho kwe-WHO, ukusetshenziswa kwamafutha kufanele kube yi-15-30% yenani eliphelele lama-calories afakiwe.

Nciphisa ukusetshenziswa kwamafutha agcwele kuya ngaphansi kuka-10% wamafutha aphuziwe kanye namafutha adluliswayo abe ngaphansi kuka-1%.

Ukudla okunamafutha kwePolyunsaturated: 6-10%

I-Omega 6 fatty acids: 5-8%

I-Omega 3 fatty acids: 1-2%

Yini engingayidla ukuze ngithole ukutholakala kahle kwamafutha enempilo?

Ukudla iMedithera bekulokhu kuwumthombo omuhle wamafutha enempilo.

Yidla okuhlukahlukene futhi okufanele iminyaka yakho nomsebenzi wakho. Nciphisa amafutha owadlayo.

Sebenzisa amafutha amancane futhi lokho kuyinzuzo empilweni. Faka nezinhlanzi eziningi, uwoyela wemifino noma amantongomane nenyama encane.

Khulisa ukusetshenziswa kwezithelo, imifino, imifino, imidumba noma amazambane. Banamafutha amancane futhi banikeza i-fiber.

Sebenzisa ama-25g we-fiber ngosuku. Ivimbela ukuqunjelwa, ithuthukise amazinga kashukela egazini futhi isize ukwehlisa i-cholesterol.

Kubalulekile ukusebenzisa ubisi kanye nokuphuma kwalo nsuku zonke. I-skimed skimed noma skimmed engcono.

Thatha ama-servings amancane.

Yidla izidlo ezi-5 ngosuku. Ukudla okuthathu okuyisisekelo nokumbili.

Yidla njalo ibhulakufesi. Isidlo sasekuseni esihamba phambili sihlanganisa izithelo, ubisi namabele.

Kupheke ngokwakho ukudla. Nciphisa inani lamafutha owasebenzisayo. Kungcono ukusebenzisa amafutha omnqumo bese uzama ukungasebenzisi futhi uwoyela. Pheka ukudla okuphekiwe okuphekiwe, okubilisiwe, kwephillote noma okugosiwe kangcono kunokuthosiwe.

Gweba amanoni amaningi avela enyameni ngangokunokwenzeka.

Khuthala. Kubaluleke kakhulu njengokudla ilungelo ukusebenzisa. Umzimba wethu udinga ukusebenzisa ama-calories esiwadlayo.

Zivocavoca njalo, okungenani kathathu ngesonto, ukuzivocavoca okuthandayo nokujabulelayo. Futhi uma ukwazi, hambisa nsuku zonke, ukuzivocavoca imizuzu engama-30-60 kulula ukukufeza. Ungathathi imoto, ukhuphuke izitebhisi noma uthathe uhambo lokuhambahamba njalo ntambama.

Ukuzivocavoca akusizi kuphela ukulawula isisindo sethu noma amazinga we-cholesterol ne-glucose egazini. Ukuvivinya umzimba kukhipha ama-endorphin futhi kusinikeza umuzwa omnandi wenhlalakahle, kudedele ukungezwani futhi kulwe nokucindezeleka.