Amafutha akhwelwe idemoni isikhathi eside, kunomqondo ojwayelekile wokuthi ukudla amanoni kwakukuphela kwento eyayikukhuluphele. Isikhathi esithile manje, lokho sekuguqukile. Manje ushukela usukhethwe njengesitha esiyinhloko somugqa, kanye nenhlalakahle.
Amafutha vs ushukela: Yini ekwenza ukhuluphale? Yikuphi okuyingozi kakhulu empilweni? Izazi eziningi zokudla okunomsoco ziyavuma ukuthi yonke iminyaka esiyichithe sikhathazeka ngamafutha, besingayinaki inkinga enkulu: ushukela.
Ushukela ungaba yingozi ngezizathu eziningi. Okokuqala, kungenzeka kubi kakhulu kuneminye imishanguzo, ikakhulukazi njengoba isemthethweni, itholakala kabanzi, futhi abantu bebonke abafundile mayelana nezimpawu zokuluthwa ushukela.
Ngokwemvelo, sidinga kuphela inani elithile lamandla avela kushukela (ushukela). Uma sithola okuningi kakhulu, okweqile kugcinwa esibindini bese kuguqulwa kube amangqamuzana anamafutha ukuze asetshenziswe esikhathini esizayo. Ngakho-ke ushukela uphenduka amafutha, okuthi uma ingasetshenziswa, iqhubeke nokugcinwa nokugcinwa. Umphumela: ukukhuluphala ngokweqile. Isifo esingaholela emakhulwini ezinkinga zempilo.
Ngokungafani namafutha - okuyi-macronutrient ebalulekile edingwa ngumzimba wethu -, asidingi ushukela ongeziwe. Onke ama-carbohydrate asezingeni (izithelo ezintsha, okusanhlamvu okuphelele, okusanhlamvu, njll.) Ekugcineni sehlukaniswa saba ushukela egazini, siphinde sinikeze izakhamzimba ezibalulekile.
Amafutha anempilo ahlinzeka ngama-fatty acid abalulekile. Lokhu kudlala indima ekulinganiseni ama-hormone kanye nokusebenza kahle kwesistimu yezinzwa, imithambo yegazi, nenhliziyo. Amafutha nawo ayasiza ukumunca amavithaminiNgakho-ke ngokuzayo lapho unesaladi, khumbula ukuthi uma ungafaki uwoyela noma olunye uhlobo lwamafutha, ngeke ukwazi ukuthola wonke umsoco emifino.
Amafutha anempilo asigcina sigcwele ngemuva kokudla futhi ithuthukise ukuzwela kwe-insulin, okungasiza ekwehliseni isisindo. Iphinde inyuse i-cholesterol enhle futhi inciphise ubungozi besifo senhliziyo, ukulwa nezinye zezingozi ezinkulu zempilo.
Kumele kuqashelwe ukuthi akuwona wonke amafutha azuzisayo. Amafutha agcwalisiwe kufanele adliwe ngokulinganisela, kuyilapho amafutha we-trans kufanele agwenywe ngazo zonke izindlela. Bobabili banesibopho se-cholesterol ephezulu. Ukwatapheya, uwoyela womnqumo, imbewu namantongomane yimithombo emihle yamafutha ekudleni kwakho. Lokhu kudla kuhlotshaniswe nokugcinwa kwesisindo, amasosha omzimba aqinile, kanye nempilo yegilo.
Ukudla okuphelele kunikela ngezinhlobo zoshukela namafutha umzimba ongawasebenzisa futhi uwacubungule ngokwemvelo, ngakho-ke ukugxila kuwo kungukuhamba okuhlakaniphile.