Yize kukunye kokudla okuthandwa kakhulu, Ukudla okuthosiwe kuxhunyaniswe nezinkinga ezinkulu zempilonjengesifo sikashukela sohlobo 2 nesifo senhliziyo.
Ukudla okuthosiwe - ikhwalithi yaso iyashintshwa, kukhiqizwa i- ukwanda kokuqukethwe kwayo kwekhalori kuqhathaniswa nesimo sayo semvelo- kungemuva kwezici eziyinhloko eziyinhloko zokukhula kwalezi zifo, njengokukhuluphala, umfutho wegazi ophakeme kanye ne-cholesterol ephezulu.
Amafutha aphezulu, ama-calories kanye nosawoti kaningi, nathi kufanele sikungeze lokho ezindaweni zokudlela ezisheshayo ngokuvamile ziphekwa ngamafutha ane-hydrogenated. Yize bekhulisa ukunambitheka kwabo nokuqina, akukuhle empilweni yakho. La mafutha e-trans anyusa amazinga we-cholesterol embi (i-LDL) namazinga aphansi we-cholesterol enhle (i-HDL), okwandisa ubungozi bokuhlaselwa yisifo senhliziyo.
Uma isetshenziswa futhi, kukhona okudla okwenziwa yizindawo zokudlela, uwoyela ophethwe yi-hydrogen uba yingozi kakhulu. Njengoba zihlahloka ngokuthosa ngakunye, ukwakheka kwazo kuyashintsha, kubangele ukuthi ukudla kumunce uwoyela omningi. Lezi zinguquko zandisa ingozi ye-cholesterol ephezulu nomfutho wegazi ophezulu.
Ukudla okuthosiwe akuyona inketho yokudla okunempilo, ngoba inikeza ama-calories amaningi futhi akunikezi noma iziphi izakhamzimba ezidingwa ngumzimba. Kodwa-ke, ngesimo somvuzo wamasonto onke, idlanzana lamazambane amazambane noma olunye uhlobo lokuthosa, akufanele kubeke engcupheni kubantu abaphilile. Ukusetshenziswa njalo okungadala izinkinga.
Indlela ephephe kunazo zonke yokudla ukuvutshelwa ukuzilungiselela wena ekhaya. Kungale ndlela kuphela lapho singalawula uhlobo lwamafutha olusetshenziswayo. Ukubheja ngamafutha omnqumo, acebile ku-omega 3 fatty acids, ungawasebenzisi futhi sebenzisa ama-napkins ephepha ukumunca uwoyela omningi. Uma ufuna ukunciphisa amazinga e-acrylamide (inhlanganisela ezifundweni zezilwane exhunywe nokuthuthukiswa komdlavuza) ungazivumeli zibe nsundu ngokweqile. Elinye iqhinga ukugcina amazambane ekamelweni lokushisa, ngoba akhiqiza ushukela omningi esiqandisini, okudala i-acrylamide eningi.
Okokugcina, ungasebenzisa futhi amafriji angenawo uwoyela ongajabulela ngawo ukudla okuthosiwe okunamafutha amancane kakhulu njengoba imfihlo yawo ukuthi asebenza njengehhavini, ngakho ukudla kuphekwa empeleni esikhundleni sokuthosiwe. Ziqatha ngokulinganayo kodwa silahlekelwa ukunambitheka okujwayelekile kokuthosa kwendabuko.