Uhlobo lwamafutha oyisebenzisayo ekhishini ngeke luthinte kuphela umphumela wesidlo sakho, lungenza umehluko empilweni yakho. Ngokuvamile, amafutha anempilo anamafutha amaningi ase-polyunsaturated nama- monounsaturated namafutha aphansi kakhulu. Isibonelo, amafutha omnqumo nama-avocado aphezulu emafutheni ase-monounsaturated namafutha e-canola kanye nama-soy aphezulu kuma-omega-3s we-polyunsaturated.
Ulwazi Lokudla Nokunakekelwa KwezeMpilo Amafutha
Ngokuqondene nokwaziswa okunomsoco uya, wonke amafutha anenani elifanayo lamakhilomitha-cishe angu-120 ngepuniji ngalinye. Amafutha asezimboni asetshala futhi anezakhi zamavithamini E no-K. Amazinga angenakulungiswa, njengamafutha omnqumo ehlukile, anezinye antioxidants ezingase ziyingxenye yezizathu zokuthi zikulungele impilo yakho yenhliziyo.
Kodwa izizathu eziyinhloko amafutha zihle noma azibi empilweni yakho ngenxa yamafutha acids akha amafutha. Izinhlobo zama-fatty acid nazo zenza umehluko endleleni osebenzisa ngayo lawa mafutha.
Ukuwohloka kwe-Acid Acty
Wonke amafutha akhiwe ngamanani ahlukahlukene e-fatty acids, kodwa indlela elula yokukala amafutha ngezinzuzo zabo zezempilo ngokuqhathanisa ukulinganisa kwezinhlobo ezahlukene.
Ama-MUFA
I-Monounsaturated fatty acids icatshangwa ukuthi iyinto enhle empilweni yakho ngoba inciphisa i-LDL cholesterol (uhlobo olubi) futhi iphakamisa i-HDL cholesterol (izinto ezinhle).
Ukudla kwaseMedithera kukhulu emafutheni omnqumo, okuphakeme emafutheni amaningi e-monounsaturated, futhi lokho kungaba yisinye sezizathu zokuthi ukudla kuhlanganiswe nempilo engcono. Amafutha amaningi e-monounsaturated fatty acids afaka:
- Amafutha e-Olive
- amafutha e-avocado
- i-canola amafutha
- amafutha e-peanut
- amafutha ahlanzekile
- amafutha esesame
I-PUFAs
I-Polyunsaturated fatty acids nayo inhle kakhulu empilweni yenhliziyo lapho isetshenziselwa indawo yamafutha agcwele (ngaphezulu kubo ngezansi) ngoba banciphisa amazinga e-LDL ama-cholesterol.
Amafutha amaningi okupheka asekelwe ezitshalweni aphezulu ezinhlobonhlobo zamafutha we-polyunsaturated:
- amafutha ommbila
- amafutha yemifino
- amafutha e-sunflower
- amafutha ahlanzekile
- amafutha e-soy
- amafutha omununu
- i-canola amafutha
- amafutha aqoshiwe
- amafutha e-peanut
- amafutha esesame
- amafutha anefilakisi
Mhlawumbe ama-acids ama-polyunsaturated amahle kakhulu wezempilo yi-omega-3 fatty acids enhle kakhulu enhliziyweni nasesimweni sezempilo sezinzwa. Amafutha asekelwe ezitshalo aphezulu e-omega-3 fatty acid okuthiwa i-alpha linolenic acid yi:
- i-canola amafutha
- amafutha omununu
- amafutha e-soy
- amafutha anefilakisi
Amafutha Acat Satated
Amathambo amafutha anelisiwe atholakala kumafutha esilwane, njengebhotela nesinqumelo, namafutha ashisayo, kuhlanganise nokakhukhunathi namafutha esundu. Iseluleko samanje samanje ukukhawulela ukudla kwakho kwamafutha amaningi agcwele ngoba ukudla ukudla okuphezulu kumafutha agcwele kuye kwaxhunyaniswa nengozi ephezulu yesifo senhliziyo nesifo sohlangothi. Kodwa, akucaci ukuthi uma amafutha acutshwe ngamafutha asitshalo angalungile empilweni noma cha. Eqinisweni, abanye abantu bakholelwa ukuthi amafutha kakhukhunathi anezinzuzo ezengeziwe zezempilo, nakuba ucwaningo alucacile ngalokhu.
Ukupheka Ngamafutha
Amanye amafutha owagcina ekhishini lakho angcono ukupheka kanti amanye angcono ekusetshenzisweni noma e-vinegreattes. Nakhu okubheka amafutha afaneleka kakhulu ngezinjongo zokupheka ezihlukahlukene.
Amafutha Best Baking, Sauteing, futhi Frying-frying
Ngokuvamile, udinga kuphela inani elincane lamafutha okuhambisa nokugubha, ngakho-ke bobabili babhekwa njengendlela ephilile yokulungisa izinhlobo ezihlukahlukene zokudla, izinkukhu, izilwane zasolwandle kanye nama-veggies.
Ukuze uqhume futhi uvuselele, uyodinga amafutha anezinga eliphakeme lokubhema ukuze ukwazi ukuwushisa ngokushisa okuphezulu ngaphandle kokwenza amafutha ababa. Amafutha okupheka anamaphuzu aphezulu okubhema afaka imifino, ummbila, ubhontshisi, i-canola, i-peanut, i-grapeseed, i-avocado, i-sunflower, nomswakama. Kulawa mafutha, amafutha e-peanut cishe ane-flavour eqinile futhi angashintsha umphumela wokuphela. Amanye amafutha asuke engathathi hlangothi ku-flavour.
Kodwa kuthiwani ngamafutha omnqumo?
Njengoba kucatshangwa ukuthi amafutha omnqumo anezinzuzo zezempilo, abantu abaningi bathanda ukubeka imali, kepha kungenzeka ukuthi akuyona into engcono kakhulu yokupheka ukushisa ngoba ngokuvamile inephuzu eliphansi lentuthu, ikakhulukazi amafutha omnqumo angaphezulu. Amafutha omnqumo ahlanzekile, alula, noma ahlanzekile anesiphakamiso somusi ophakeme, kodwa namanje angase 'ashise' futhi abe mbaba kakhulu.
Amafutha Best Baking and Roasting
Nakuba izimpahla ezibhaka kanye nama-casseroles akuzona ukudla okuphephile njalo, izitsha ezithile zokupheka zikulungele uma nje izithako ziphilile. Kulula kakhulu ukuthola amafutha azosebenza ekubhaka. Eqinisweni, wonke amafutha anezinga eliphezulu lokubhema afanele ukupheka noma ukupheka, kodwa ungase ufune ukugcina ama-flavour engqondweni. Amafutha e-peanut, isibonelo, angase angasebenzi nezinye izitsha.
Amafutha omnqumo ehlanzekile ahlanzekile angakwazi ukusingatha ukushisa okungcono kunamafutha omnqumo amasha okwedlulele ngakho-ke kuhle ukugcoba inyamazane. Ngaphezu kwalokho uthola ukunambitheka kokunambitheka komnqumo kwendlovu. Amafutha omnqumo ahlanzekile angasetshenziswa ekubhaka, nakuba kungashintsha ukunambitheka kwezimpahla ezibhaka.
Amafutha Aphezulu Okugqoka I-Salad nokugcoba
Ngesikhathi ungasebenzisa noma yikuphi amafutha okwenza isaladi ukugqoka, ukusebenzisa amafutha nge flavour ehlukile kungcono kakhulu. Amafutha omnqumo, amafutha amaningi omnqumo amancane, anephuzu eliphansi lokubhema kanye ne-flavor enamandla. Nakuba akuyona inketho enhle yokugubha-ukufisa noma ukukhipha, kuyisinqumo esihle sokugqoka kanye namaginigarettes, noma ukugcoba ngesidlo esiphelile.
Uma ungewona fan of the ukunambitheka kweminqumo, ungasebenzisa amafutha omunyu, okuyinto futhi amafutha 'amakhaza' omuhle. I-Sesame ingaba amafutha omuhle wokuphelisa ngoba inephunga elimnandi nelinambitheka.
Amafutha aqoshiwe amanye amafutha okufanele asetshenziswe amakhaza ngoba ngisho nokushisa okuncane kungonakalisa amafutha, kodwa ukunambitheka okunamandla akusebenzi kuwo wonke umuntu.
Izwi elivela
Amafutha okupheka okuyisisekelo esibalulekile kunoma yikuphi ikhishi futhi angasetshenziswa njengesithako noma njengendwangu yokufaka ukunambitheka esidlweni. Njengoba amafutha aphezulu ngama-kilojoule, kungcono kakhulu ukuwasebenzisa kancane uma udinga ukubukela isisindo sakho. Futhi iphuzu elilodwa ngaphezulu: uma kuvuliwe ibhodlela lamafutha, lilondoloze esiqandisini noma endaweni epholile ukuze uhlale uhlanzekile ngangokunokwenzeka.
> Imithombo:
> American Heart Association. "I-Monatsaturated Fat."
> American Heart Association. "I-Polyunsaturated Fat."
> American Heart Association. "Amafutha anelisiwe: Kungani konke i-Hubbub ngaphezu kwamaKononti?"
> United States uMnyango Wezolimo Wezolimo Ucwaningo Service. "I-National Nutrient Database ye-Standard Reference Release 28."