Ukudla okunamafutha amaningi kungaholela ekutholeni isisindo, kanye nokukhuphula amazinga e-cholesterol. Noma kunjalo, kubalulekile ukuhlukanisa phakathi kwamafutha anempilo namafutha amabi.
Amafutha, angavela kuzo zombili izitshalo nezilwane imvelaphi, zihlukaniswe mononisaturated, polyunsaturated, ayegcwele futhi trans. I-Monounsaturated ne-polyunsaturated kubhekwa njengokuhle, kuyilapho igcwele futhi i-trans imbi.
Ngabe amafutha ayakwenza ukhuluphale?
Uma siziqhathanisa nezinye izakhi zomzimba, empeleni, amafutha akwenza ukhuluphale. Igremu elilodwa lamafutha liqukethe ama-calories aphindwe kabili inani elilinganayo lamaprotheni noma ama-carbohydrate. Le datha ayisho ukuthi bayizitha (ukuzibona zinje kuyiphutha, ikakhulukazi uma kukhulunywa ngamafutha anempilo), kukhombisa kuphela ukuthi kungumbono omuhle ukungazihlukumezi.
Ukwazi leli qiniso futhi kusibekela isu lokwehlisa isisindo. Ngokunikezwa kokudla kwayo okuphezulu kwekhalori, ukunciphisa amafutha ekudleni kuphumelela kakhulu kunokunciphisa amaprotheni noma ama-carbohydrate.
amafutha anempilo
Uma kukhulunywa ngamafutha anempilo, angaba yi-monounsaturated ne-polyunsaturated. Uzozibona ngoba zivame ukuhlala ziwuketshezi ekamelweni lokushisa..
Ukudla okugcwele amafutha amahle kubhekwa njengokulusizo ekusebenzeni kwenhliziyo. Ucwaningo lukhombisa ukuthi ukuwafaka ekudleni kunciphisa ubungozi bokuhlaselwa yisifo senhliziyo. Bazoba nemiphumela yokulwa nomdlavuza. Futhi, kufanele kuqashelwe ukuthi zikugcina ugcwele isikhathi eside, okusiza ukudla okuncane phakathi kokudla, futhi akukhulisi i-cholesterol embi.
Zitholakala kuphi?
Amafutha e-mono ne-poly ajwayele ukutholakala kwimifino, kanye nakwezinye izinhlanzi. Okulandelayo ukudla okunothile ngakunye kwakho:
Amafutha we-Monounsaturated
- Olive, canola, ubhekilanga, ne-sesame oil
- I-Avocado
- Izinhlobo ezahlukahlukene zamantongomane nembewu
Amafutha we-Polyunsaturated
I-omega 3 ne-omega 6 fatty acids edumile ngamafutha we-polyunsaturated:
- Isoya, ummbila kanye ne-safflower oyela
- Izinhlanzi ezinamafutha (isalmon, mackerel, herring ...)
- Amanye amantongomane nembewu
Amafutha amabi
Lezi zinhlobo zamafutha zingagcwaliswa futhi zidluliswe. Icebo lokuzibona yilokho zivame ukuhlala ziqinile ekamelweni lokushisa. Ngokwemvelo, amanoni awahlali ebukwa lapho uthenga. Ngemikhiqizo ehlanganisiwe, cabanga ngaso sonke isikhathi ukuhlola amalebula ukuthola ithuba lokuwagwema.
Ukudla okuphezulu emafutheni amabi ukwandisa ingozi yokukhuluphala futhi uphakamise amazinga e-LDL cholesterol noma i-cholesterol embi. Amafutha weTrans akhulisi i-cholesterol ye-LDL kuphela, kepha anciphisa ne-HDL noma i-cholesterol enhle. Baphinde baxhunyaniswa nengozi eyengeziwe yomdlavuza.
Zitholakala kuphi?
Amafutha aqinisiwe
Lokhu kuvela ikakhulukazi emithonjeni yezilwane, kepha kukhona nemifino equkethe.
- Inyama ebomvu nenyama esetshenzisiwe (ingulube, amasoseji, ukusika okubandayo ...)
- Ubisi (ushizi, ubisi lonke, u-ayisikhilimu ...)
- Amafutha esundu
- Amafutha kakhukhunathi
- Ibhotela
- Amakhekhe
- Ama-Crisps
- Amasoso ezimboni
- Pizza
Amafutha e-Trans
Emiphumeleni yalo eyingozi kufanele kungezwe lokho kufihlwa njalo ekudleni okusetshenzwe, okubenza babe yisitha esingabonakali. Iningi likhiqizwa ngokwemboni ngoyili wemifino:
- Amakhekhe
- UMargarine
- Amazambane namazambane
- Fritters
- Izitshalo
Ingabe kufanele siqede amafutha ekudleni?
Akudingekile ukwenza ngokuphelele ngaphandle kwamafutha ekudleni. Esikhundleni salokho, ochwepheshe beluleka ukuthi kusetshenziswe elinye isu elihlakaniphe futhi elilula ukulenza: ukufaka amafutha amabi esikhundleni samafutha amahle. Lokhu okulandelayo yimibono yokukusiza ukuthi usebenze leli qhinga:
- Shintshanisa inyama ebomvu ngezinhlanzi ezinamafutha, imidumba, noma izinkukhu ezingenasikhumba, njengenkukhu ne-turkey
- Sebenzisa amakinati amaningi nembewu
- Ukupheka ngamafutha yemifino esikhundleni sebhotela namanye amafutha aqinile
Ngokwemvelo, amanoni ayaqhubeka nokukhuluphala, noma kunemiphumela ezuzisayo, ngakho-ke, ukuze ungakhuli kuyadingeka ukusebenzisa ukudla okunothe ngamafutha enempilo usebenzisa ukulinganisela.
Ngakolunye uhlangothi, uma ukudla okusheshayo kokudla njenge-pizza noma u-ayisikhilimu kuphakathi kwezintandokazi zakho, ungakugcina ekudleni kwakho njengomvuzo wamasonto onke yize ucebile emafutheni agcwele. Esinye isonto zama ukubeka phambili amasaladi, amantongomane, izithelo, nemidumba.
Khetha ubisi olunamafutha aphansi
Unganciphisa futhi inani lamafutha agcwele owadla nsuku zonke ngokukhetha izinhlobo ezinamafutha aphansi obisi lwakho oluthandayo. Bheka izinto ezifana namafutha aphansi, "skim," noma "semi-skimmed" kumalebula. ukuqinisekisa ukutholwa kwamafutha amancane uma udla ukudla okukuleli qembu lokudla.
Shintsha indlela opheka ngayo
Ukumisa ukuthosa kungakusiza ukunciphisa amafutha. Sebenzisa amasu okupheka njenge-grill noma i-ovini ukulungisa izitsha ezimnandi nezinempilo ngezinyama nemifino yakho.