Los iipilisi, ikwabizwa ngokuba ngamafutha, inegama elibi kakhulu. Ngokuchasene noko, iingcebiso zithi ukutya okunempilo kufuneka kube nepesenti ebuthathaka amafutha. Kodwa konke ukutya lipid akukho mgangathweni, ngoko ke kufuneka ukwazi kubo.
Los iipilisi Ziyaziwa ngokuba ngamafutha okanye ii-acid ezinamafutha, ziyimfuneko ekusebenzeni kakuhle kwe into ephilayo. Ezi zokugqibela kufuneka zibandakanywe kukutya kwemihla ngemihla phakathi kwama-25 ukuya kuma-30% exabiso elipheleleyo lekhalori.
Eyona nto ibalulekileyo kwi iipilisi ngumgangatho wayo. Kungenxa yoko le nto kubalulekile ukuseka udidi oluthile kunye nokwazi ukuba yeyiphi ukutya okuqulathe la mafutha adumileyo.
Ukwahlulwa kweasidi enamafutha
- Ii-lipids ezizalisiweyo zezo zinamakhonkco alula.
- Iiponids zeMonounsaturated zinamafutha aneketoni enye yekhabhoni kabini, umzekelo i-Omega 9 acid.
- Iipolyunsaturated lipids zezo zinamakhonkco amabini ahlukeneyo ekhabhoni, umzekelo i-omega 3 acid kunye ne-omega 6 acid.
Ngokuchasene noko uninzi lukholelwa kuko, onke amafutha awalunganga. Kanjalo, amafutha ukumelwa y polyunsaturated ukunceda ukunciphisa i-cholesterol embi.
Ukutya okuphezulu kwiFat egcwalisiweyo
Kukho ezo kufuneka zithintelwe ukondla. Sebenzisa amanqatha ahluthisiweyo kunye nokutya okuyimvelaphi yezilwanyana njengobisi olupheleleyo, ibhotolo, amafutha, inyama enamafutha, itshizi enamanqatha, ibhekoni, inyama kunye neesoseji, cream, ice cream.
Kwakhona ziyafumaneka amafutha Izele kukutya okufana neoyile yekhokhonathi okanye ioyile yesundu. Ukusetyenziswa kakhulu koku kutya kunokunyusa kakhulu izinga LDL okanye icholesterol. Ke ngoko kubalulekile ukuba unonophele ekusetyenzisweni koku kutya.
Ukutya okusekwe kwizityalo:
- I-oyile ye-olivu,
- ioyile yeavokhado,
- iamangile
- kunye neoli ye-walnut.
Oku kutya kulungele umzimba, kangangokuba ioyile yomnquma inezibonelelo ezininzi ezibangelwa ulawulo IMeditera isiseko.
Ukutya okunotye kakhulu kwiipidunsaturated lipids
Eli qela lahlula ngokukodwa iifayile ze- intlanzi, ezinye iinkozo namandongomane.
Iintlanzi zolwandle, iioyile zentlanzi, ujongilanga, umbona, isoya. Amantongomane afana namandongomane, iiamangile, ii-chestnuts. Iflakisi, i-chia kunye neesame.
Oku kutya kufuneka kubandakanyiwe ukondla ukubona iziphumo ezilungileyo emzimbeni. Zombini ukutya okunotye kakhulu kwi-monounsaturated kunye ne-polyunsaturated lipids kukutya okunceda ukunciphisa i-cholesterol embi, kunye nokwandisa i-cholesterol elungileyo HDL, ke oku kutya kunciphisa umngcipheko wesifo sentliziyo.