Ukutya okunamafutha amaninzi kunokukhokelela ekuzuzeni ubunzima, kunye nokuphakamisa amanqanaba e-cholesterol. Nangona kunjalo, kubalulekile ukwahlula phakathi kwamafutha asempilweni kunye namafutha amabi.
Amafutha, anokubakho kuzo zombini izityalo kunye nemvelaphi yezilwanyana, zahlulwe zangumononataturated, polyunsaturated, saturated and trans. I-Monounsaturated kunye ne-polyunsaturated ithathwa njengelungileyo, ngelixa igcwele kwaye i-trans imbi.
Ngaba amafutha ayakutyeba?
Ukuba sizithelekisa nezinye izondlo, eneneni, amafutha ayakutyeba. Igram enye yamafutha ineekhalori eziphindwe kabini njengesixa esilinganayo seprotein okanye iikhabhohayidrethi. Le datha ayithethi ukuba ziintshaba (ukuzibona zinje ngempazamo, ngakumbi xa kufikwa kumanqatha asempilweni), ibonisa kuphela ukuba licebo elihle ukuba ungabahlukumezi.
Ukwazi le nto kusibekela isicwangciso sokunciphisa umzimba. Ngenxa yokutya okuphezulu kwekhalori, ukunciphisa amanqatha ekutyeni kusebenza ngakumbi kunokunciphisa iiprotein okanye iikhabhohayidrethi.
Amafutha asempilweni
Xa kuziwa kumanqatha asempilweni, anokuboniswa nge-monounsaturated kunye ne-polyunsaturated. Uya kubaqonda kuba bahlala bemanzi kubushushu begumbi..
Ukutya okugcwele amafutha alungileyo kuthathwa njengokunceda ekusebenzeni kwentliziyo. Izifundo zibonisa ukuba ukubabandakanya ekutyeni kunciphisa umngcipheko wokuba nesifo sentliziyo. Banokuba nefuthe lokulwa nomhlaza. Kwakhona, kufanele kuqatshelwe ukuba bakugcina ugcwele ixesha elide, elinceda ukuba ungatyisi ukutya phakathi kokutya, kwaye ayinyusi cholesterol embi.
Zifumaneka phi?
I-Mono kunye ne-poly fats zihlala zifumaneka kwimifuno, kunye neentlanzi ezithile. Oku kulandelayo kukutya okunotyebileyo kuyo nganye:
Amafutha eMonounsaturated
- Olive, canola, ujongilanga, kunye neoyile yesesame
- I-Avocado
- Iintlobo ngeentlobo zamandongomane nembewu
Amafutha ePolyunsaturated
I-omega 3 edumileyo kunye ne-omega 6 fatty acids ngamafutha e-polyunsaturated:
- Iimbotyi zesoya, umbona kunye neoli ye-safflower
- Iintlanzi ezinamanqatha (isalmon, imackerel, herring ...)
- Amanye amandongomane nembewu
Amafutha amabi
Ezi ntlobo zamafutha zinokugcwaliswa kwaye zidluliswe. Icebo lokuziqonda yile nto zihlala zihlala ziqinile kubushushu begumbi. Ngokwendalo, amanqatha akasoloko ejonga ngelixa uthenga. Kwiimveliso ezihlanganisiweyo, jonga ukujonga iilebheli rhoqo ukufumana ithuba lokuziphepha.
Ukutya okuphezulu kumanqatha amabi yonyusa umngcipheko wokutyeba kakhulu kwaye inyuse amanqanaba e-LDL ye-cholesterol okanye ye-cholesterol embi. Amafutha eTrans akonyusi i-cholesterol ye-LDL kuphela, kodwa anciphisa ne-HDL okanye i-cholesterol elungileyo. Baye badibaniswa nomngcipheko okhulayo womhlaza.
Zifumaneka phi?
Amafutha agcwalisiweyo
Oku kuvela ikakhulu kwimithombo yezilwanyana, kodwa kukwakho nezityalo eziqulathe zona.
- Inyama ebomvu kunye nenyama egqityiweyo (inyama yehagu, iisoseji, ukusika okubandayo ...)
- Ideri (itshizi, ubisi olupheleleyo, ice cream ...)
- Ioyile yesundu
- Ioyile yekhokhonathi
- Butter
- Amakhekhe
- Iimpawu
- Iisosi zeshishini
- Pizza
Trans amanqatha
Kwiziphumo zalo eziyingozi kufuneka kongezwe oko zihlala zifihliwe kukutya okwenziweyo, nto leyo ebenza babe lutshaba olungabonakaliyo. Uninzi luveliswa kwimizi-mveliso ngeoyile yemifuno:
- Amakhekhe
- Imajarini
- Iitapile kunye neetshiphusi
- Fritters
- Iinkozo
Ngaba kufuneka siwasuse amanqatha ekudleni?
Akukho mfuneko yokwenza ngaphandle kwamafutha ekutyeni. Endaweni yoko, iingcali zicebisa ukuba kwenziwe esinye isicwangciso esilumkileyo nekulula ukusenza: endaweni yamafutha amabi ngamafutha alungileyo. Oku kulandelayo zezinye izimvo zokukunceda ubeke esi sicwangciso:
- Guqula inyama ebomvu yeentlanzi ezinamafutha, iimbotyi, okanye iinkukhu ezingenalusu, njengenkuku neturkey
- Sebenzisa amanye amandongomane kunye nembewu
- Ukupheka ngeoyile yemifuno endaweni yebhotolo kunye namanye amafutha aqinileyo
Ngokwendalo, amanqatha ayaqhubeka nokutyeba, nangona ineziphumo eziluncedo, ukuze ungatyebeki, Kuyimfuneko ukusebenzisa ukutya okutyebileyo kumanqatha asempilweni usebenzisa ukumodareyitha.
Ngakolunye uhlangothi, ukuba ukutya ukutya okukhawulezayo njengepitsa okanye iayisi khrim kuphakathi kweentandokazi zakho, ungazigcina kukutya kwakho njengomvuzo weveki nangona usisityebi kumanqatha apheleleyo. Yonke le veki zama ukubeka phambili iisaladi, amandongomane, iziqhamo kunye nemidumba.
Khetha ubisi olunamafutha asezantsi
Unako nokunciphisa inani lamafutha atyebileyo owadlayo usuku ngalunye ngokukhetha iintlobo ezinamafutha asezantsi obisi lwakho oluthandayo. Jonga izinto ezinje nge "fat-fat", "skim," okanye "semi-skimmed" kwiilebheli. Ukuqinisekisa ukuthathwa kwamafutha asezantsi xa usitya ukutya kweli qela lokutya.
Guqula indlela opheka ngayo
Ukuyeka ukucima kunokukunceda ukunciphisa amanqatha. Sebenzisa iindlela zokupheka ezinje nge-grill okanye i-oveni ukulungisa izitya ezimnandi nezisempilweni kunye nenyama kunye nemifuno yakho.