I-Los lipids, abizwa nangokuthi amanoni, anedumela elibi kakhulu. Ngokuphambene nalokho, izincomo zithi ukudla okunempilo kufanele kube nephesenti elibuthakathaka le- amanoni. Kepha konke ukudla okunama-lipid akulona ikhwalithi efanayo, ngakho-ke kuyadingeka ukubazi.
I-Los lipids Zaziwa nangokuthi ngamafutha noma ama-fatty acid, ziyadingeka ekusebenzeni okufanele kwe umzimba. Lezi zamuva kufanele zifakwe ekudleni kwansuku zonke phakathi kwama-25 no-30% wenani eliphelele lekhalori.
Into ebaluleke kakhulu ku- lipids ikhwalithi yayo. Yingakho kubalulekile ukusungula ukuhlukaniswa okukhethekile nokwazi ukuthi yikuphi ukudla okuqukethe la mafutha adumile.
Ukuhlukaniswa kwamafutha acid
- Ama-lipids agcwele lawo anamaketanga alula.
- I-Monounsaturated lipids ngamafutha anechungechunge elilodwa le-carbon kabili, isibonelo i-Omega 9 acid.
- I-Polyunsaturated lipids yilezo ezinamaketanga e-carbon ahlukene, ngokwesibonelo i-omega 3 acid ne-omega 6 acid.
Ngokuphikisana nalokho okukholelwa kakhulu, wonke amafutha awamibi. Ngempela, amanoni kuthuliswa y i-polyunsaturated usize ukunciphisa i-cholesterol embi.
Ukudla okuphezulu kumafutha agcwele
Kukhona lezo okufanele zivinjelwe kuzo ukondla. Sebenzisa amafutha agcwele ngokudla okuvela ezilwaneni njengobisi lonke, ibhotela, amafutha, inyama enamafutha, ushizi onamafutha, ubhekeni, inyama namasoseji, ukhilimu, u-ayisikhilimu.
Ziyatholakala amanoni igcwele ekudleni okunjengamafutha kakhukhunathi noma amafutha esundu. Ukusetshenziswa ngokweqile kwalokhu kudla kungakhuphula kakhulu izinga le- LDL noma i-cholesterol. Ngakho-ke kubalulekile ukuthi unake ukusetshenziswa kwalokhu kudla.
Ukudla okususelwa ezitshalweni:
- Amafutha e-Olive,
- uwoyela we-avocado,
- i-alimondi
- namafutha omnathi.
Lokhu kudla kulungele umzimba, kangangoba amafutha omnqumo anezinzuzo eziningi ezibangelwa umbuso IMedithera isisekelo.
Ukudla okunothe ngama-lipid polyunsaturated
Leli qembu lihlukanisa ikakhulukazi i- inhlanzi, okunye okusanhlamvu namantongomane.
Izinhlanzi zasolwandle, uwoyela wezinhlanzi, ubhekilanga, ummbila, isoya. Amantongomane njengamakinati, ama-alimondi, ama-chestnut. Ifilakisi, i-chia nezinhlamvu zesame.
Lokhu kudla kufanele kufakwe ku- ukondla ukubona imiphumela emihle emzimbeni. Kokubili ukudla okunothe ngama-lipoun monounsaturated ne-polyunsaturated kungukudla okusiza ukunciphisa i-cholesterol embi, nokwandisa i-cholesterol HDL, ngakho-ke lokhu kudla kunciphisa ubungozi besifo senhliziyo.