Amafutha e-Polyunsaturated wuhlobo lwamanoni okudla angasetshenzisiwe anika izinzuzo zezempilo lapho udliwa ngokulinganisela. Izibonelo zamafutha we-polyunsaturated zihlanganisa ama-walnuts, izinhlobo eziningi zembewu, kanye nezinhlobo zezinhlanzi. Amafutha aqukethe i-polyunsaturated fatty acids ayetshezi lokushisa ekamelweni lokushisa futhi abe nempilo emifushane eshelele kunezinye izinhlobo zamafutha.
Umehluko Phakathi kwamafutha e-Polyunsaturated kanye namanye amafutha okudla
Amafutha egazini anamafutha avela ekudleni esikudlayo.
Kuhlukile kunamafutha umzimba wethu owenzayo uma sidla amakholori amaningi kakhulu. Amafutha e-Polyunsaturated wuhlobo olulodwa lwamanoni okudla. Kodwa kunezinye izinhlobo eziningana zamafutha okudla okubandakanya amafutha agcwele, amafutha okuthutha kanye namafutha e-monounsaturated.
Amafutha e-Polyunsaturated yizinto zokudla ezakhiwa ngokuyinhloko ngama-acids e-polyunsaturated acids (PUFAs). Lezi zinhlama ezinamafutha anezakhi zamakhemikhali eziqukethe ukubopha kabili phakathi kwamaqoqo amabili noma ngaphezulu ama-athomu e-carbon. I-Polyunsaturated fatty acids ifana ne-monounsaturated fatty acids (i-MUFAs) equkethe isibopho esisodwa esisodwa phakathi kwama-carbons amabili.
Zombili amafutha omculo kanye namafutha we-polyunsaturated angaphila umzimba wakho uma uwadla ngokulinganisela.
Izinzuzo zamafutha we-Polyunsaturated
Umzimba wakho udinga amafutha ukuze wenze imisebenzi ebalulekile. Amafutha abeka umzimba wakho, amafutha asiza amangqamuzana akho ukuthi asebenze kahle, futhi udinga amafutha ukuze uthathe amavithamini athile abalulekile.
Kodwa amafutha we-polyunsaturated ahlinzeka ngezinzuzo ezikhethekile.
Amafutha e-Polyunsaturated anikeza izakhi ezibalulekile ezifana ne- vitamin E. I-Vitamin E i-antioxidant esiza ukuvikela amangqamuzana omzimba wakho.
Amafutha we-Polyunsaturated nawo anikeza omega-3 nama-omega-6 fatty acids. Omega-3 fatty acids kuye kwaboniswa ukuthuthukisa ukugeleza kwegazi, ukunciphisa ukuvuvukala nokuthuthukisa impilo yenhliziyo.
Abanye abacwaningi bakholelwa nokuthi ukudla okunomsoco omega-3s kungasiza ekuthuthukiseni impilo yobuchopho.
Iningi lezazi zincoma ukuthi uthole i-dose ephakanyisiwe yamafutha e-omega-3 amafutha e-polyunsaturated, kunokuba avele ekugcineni.
Izibonelo ze-Polyunsaturated Fat Foods
Amafutha we-Polyunsaturated atholakala ekudleni okunempilo okuningi okungenzeka ukuthi usudla kakade njalo. Uzothola amafutha we-polyunsaturated ezinhlobonhlobo zezinhlanzi, amantongomane kanye namafutha asezimboni.
Imithombo yezinhlanzi ze-PUFA
- Ithrawuthi
- Albacore tuna
- Uhlobo lwenhlanzi
- i-herring
- Mackerel
Imithombo Nembewu ye-PUFAs
- Ama-Walnuts
- Imbewu ye-sunflower
- Imbewu ye-Flax
- Imbewu ye-Chia
- Imbewu yeSesame
Imithombo yamanzi yama-PUFA
- Amafutha we-soya
- Amafutha ommbila
- Amafutha e-sunflower
- Amafutha we-Flax imbewu
- Amafutha angcolile
I-Tofu nama-soybean nayo imithombo emihle yamafutha we-polyunsaturated.
Kufanele Ngidle I-Polyunsaturated Fat Yokunciphisa Isisindo?
Nakuba amafutha we-polyunsaturated anikeza izinzuzo ezibalulekile zomzimba wakho, akufanele ngempela udle amafutha amaningi ukuze uthuthukise impilo yakho. Njengamafutha onke, amafutha e-polyunsaturated anika ama-calories angu-9 ngegramu ngayinye. Lokhu kusho ukuthi uma udla ukudla okuphezulu emafutheni we-polyunsaturated, udla ukudla okungaphezulu kwamanoni nama-calories. Ukudla okuningi kakhulu noma ukudla okuningi lokhu kungabangela ukutholakala kwesisindo futhi kungenza isisindo siphume kakhulu.
Uma uzama ukunciphisa umzimba , kufanele unciphise amafutha akho. Iningi lezazi zincoma ukuthi awutholi ngaphezu kwama-30% wamakhilomitha akho ayizinkulungwane kusuka kumafutha. I- USDA Dietary Guidelines incoma ukuthi udle ngaphansi kuka-10% wamakhilomitha akho alungile kusuka kumafutha agcwele. Ngakho-ke kungcono ukuthola amafutha akho amaningi kusuka kokudla okunamafutha we-polyunsaturated noma i-monounsaturated.
Indlela Yokuthenga Amafutha We-Polyunsaturated
Ngakho ungathola kanjani amafutha we-polyunsaturated uma uthenga? Amanye amalebula enempilo ahlinzeka ngolwazi oluningiliziwe mayelana nohlobo lwamafutha ekudleni kwakho. Kodwa iningi alikwazi. Ngakho-ke kufanele wazi lapho ungathola khona ukudla okunamafutha we-polyunsaturated esitolo.
Imikhiqizo yobisi nemikhiqizo kaningi iqukethe amafutha agcwele. Ukudla okucutshungulwa njengabaqaphi kanye nezimpahla ezibhaka ngokuvamile kuqukethe amafutha anesifo esiyingozi. Ngakho kufanele ugweme lezi zindawo lapho uthengisa amafutha enempilo.
Bheka endaweni yokubhaka amafutha anempilo aqukethe ama-polyunsaturated fat. Khumbula, amafutha aqukethe ama-PUFA ayeseketshezi ekamelweni lokushisa. Lawo mafutha anamanzi athile avame ukugcinwa emashalofini aphansi kakhulu ngaphansi kwamafutha okupheka aqinile. Uzothola amantongomane kanye nembewu endaweni yokubhaka noma esigabeni sokudla esiningi semakethe yakho.
Futhi-ke, vakashela ingxenye entsha yenhlanzi yesitolo sakho ukuze ugcwalise ukudla okunamafutha okudla okunamafutha we-polyunsaturated. Inhlanzi eyodwa yokukhonza , njenge-saumoni noma i-trout, ayihlinzeki nje kuphela ngamafutha enempilo kodwa futhi iyimithombo emihle yamaprotheni. Ukudla okufaka amaprotheni, i-carbs emihle nemithombo enempilo yamafutha kuzosiza umzimba wakho ukuba ufinyelele futhi ugcine isisindo esinempilo.
> Imithombo:
"Ukudla okuyisisekelo nokugaya" I- ACE Health Coach Manual American American Council on Exercise. 2013.
I-Medline Plus. Amaqiniso Ngamafutha Anama-Polyunsaturated. Ilabhulali Kazwelonke Yezokwelapha yase-US. https://medlineplus.gov/ency/patientinstructions/000747.htm
I-Medline Plus. Amafutha okudla. Ilabhulali Kazwelonke Yezokwelapha yase-US. https://medlineplus.gov/dietaryfats.html
Amafutha we-Polyunsaturated. I-American Heart Association. Kufinyelelwe: http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Polyunsaturated-Fats_UCM_301461_Article.jsp#.ViZ6qxCrTG5