Ukubeka lesi sithako esidumile ngombono
Uma ucabangela ukukhishwa kwamuva kwezindaba mayelana nokwengeza amafutha kakhukhunathi ekudleni kwakho kwezempilo (amanye ama-pro, amanye ama-con), ungase ucabange ukuthi ukusetshenziswa kwamafutha kakhukhunathi e-United States kwakuhambisana nobisi noma ushizi. Eqinisweni, izinombolo zibonakala zibonisa okunye.
I-coconut consumption per capita e-United States ingamakhilogremu angu-1 ngonyaka (okufaka amafutha nayo yonke imikhiqizo).
Ngokuphambene nalokho, ushizi ukusetshenziswa phakathi baseMelika cishe amapounds angu-35 ngonyaka-izikhathi ezingaphezu kuka-20 eziphakeme. Okumangalisa nakakhulu yizibalo ukuthi ngonyaka ka-2014 e-United States, ukusetshenziswa okuvamile kwenyama yezilwane (inyama ebomvu, izinkukhu, i-shellfish, kanye nenhlanzi) kwakuyizigidi ezingu-181 izigidi zabantu, noma izikhathi ezingu-100 ngaphezu kakhukhunathi. Futhi ngokuyiqeda konke, sasidla amakhilogremu angama-239 ebisi (okungabandakanyi ushizi) ngonyaka ngonyaka, noma izikhathi ezingu-150 ikhoconsi ethobekile.
Kungani Amafutha Kakhukhunathi Ezindaba?
Lona umbuzo omuhle. I-hype ikakhulukazi ivela kumqulu okhishwe yi-American Heart Association's Presidential Advisory ethi "Izidakamizwa Zamafutha Nezifo Zenhliziyo."
Iphaneli labacwaningi abahlonishwayo nabahlonishwayo abavela eHarvard, eTufts, Northwestern, nakwezinye amanyuvesi babuzwa ukuthi babuyekeze ucwaningo oludala nolusanda kuhlobana phakathi kokudla okuphakeme emafutheni agcwele, njengenyama, ibhotela, ushizi, nobisi, futhi ingozi yesifo senhliziyo.
Njengoba kunikezwa izindaba, ungase ucabange ukuthi yonke i-American Heart Association ekhulunywe ngayo yayiyisihloko samafutha kakhukhunathi. Akunakwenzeka ukuthi i-whimper izwile emaphephandabeni mayelana nokuhlaziywa okuningiliziwe okuphetha ukuthi ukunciphisa ukudla okucebile ngamafutha agcwele izilwane futhi kufaka esikhundleni sabo ngokufaka izitshalo ezisekelwe ezitshalweni, ikakhulukazi njengoba kuhlobene nokukhetha amafutha yemifino ngaphezu kwebhotela noma isinqumelo, kwakuyisinconywa esibaluleke kakhulu .
Imithombo yezindaba ibonakala sengathi iyindima eyodwa eyathi, "ngoba amafutha kakhukhunathi akhuphula i-LDL cholesterol, imbangela ye-CVD, futhi ayinayo imiphumela eyaziwayo yokunciphisa imiphumela, siyeluleka ngokusetshenziswa kwamafutha kakhukhunathi."
Lokho kwakungamazwi angu-25 kanye nezinkomba ezine zezesayensi ezivela ezinkulungwaneni zamagama, amakhasi angu-25, nezingcaphuno ezingaba ngu-200 ezifakwe kulo mbhalo.
Cuckoo for Amafutha Kakhukhunathi
Ngombono wami, abacebisi be-AHA babenomthwalo wokuqokomisa izingozi zempilo ezingabangela ukwengeza amafutha kakhukhunathi ekudleni. Lesi sithako siqinisekiswa ngokuzikhandla ngabeluleki abaningi bokuzikhandla kanye nokudla okunomsoco futhi sithole indawo yokudla kwabantu abaningi engafanele ngempela. Kodwa-ke, cishe awudli wonke amafutha amaningi kakhukhunathi ukuqala.
Ukuqokomisa lokhu njengokwakhelwa kwalezi ziphakamiso zokweluleka okushiwo yizo okufanele uzigxile kakhulu ekuthuthukiseni izinkinga oyohlala ukhululekile ngazo isifo senhliziyo. Nazi ezinye iziphakamiso neziphetho ezisuka ephepheni le-AHA okungenzeka ukuthi awuzange ulizwe embikweni wakho wezindaba zakusihlwa-ulwazi olubaluleke kakhulu kunezihloko eziphathelene namafutha kakhukhunathi.
Ushizi Akuyona Okukhethekile: Ukuqondisa kukaMengameli kuhlolwe indima yesikhizi, ukudla okuphezulu emafutheni agcwele izilwane.
Kuye kwaphakanyiswa ukuthi, ngoba ushizi uvutshiwe ngaphambi kokudla, kungase kungathinteki ingozi yesifo senhliziyo njengamanye imikhiqizo yobisi engahlosiwe. Isiphetho sabacwaningi? Ayikho idatha yokusekela lokhu.
Kungaba ukuhlakanipha ukusika noma ukusika ubisi olugcwele ngamafutha njengendlela yokunciphisa ukudla kwakho okunamafutha egcwele izilwane. Kukhona imikhiqizo eningi enhle eshizi, okunye okuhle kakhulu nokulingisa i-Brie, i-Camembert, nezinye izintandokazi, ezenziwe ngamantongomane nembewu etholakala ezitolo zokudla kanye ne-intanethi.
Buka Ukubanjwa Kwakho Kwamafutha Okugcwele Namathambo: Nakuba kungenzeka ukuthi awukwazi ukutshela kusuka ezihlokweni, abalobi babe nemibono eyathandekayo ekunciphiseni noma ekushintsheni lezi zinto ukunciphisa ukudla kwakho kwamafutha agcwele izilwane.
Isitatimende esinamandla kunazo zonke abafakiwe sagxila emzamweni wama-1970 eFinland okubhekiswe ekubhekaneni nenani eliphakeme kakhulu lokuhlaselwa kwenhliziyo ezweni laseNtshonalanga:
"Impumelelo yezempilo emhlabeni wonke yokunciphisa izinga eliphezulu lokufa kwe-CHD (coronary heart disease), elaqala ngo-1972, lalinomgomo omkhulu ekunciphiseni ukudla okukhulu kwamafutha aphelele. Le phrojekthi yenza ukunciphisa ubisi obukhulu namafutha, okwehlisa i-serum cholesterol ngamaphesenti angu-13 kubantu futhi amaphesenti angu-18 kwabesifazane. Ngo-1992, izinga lokufa kwe-CHD lahla ngamaphesenti angu-55 emadodeni namaphesenti angu-68 kubantu besifazane. "
Lo myalezo obalulekile empilweni yakho. Ukunciphisa isikhathi eside ekuhlaselweni kwenhliziyo nasengozini yokufa kwenhliziyo okuza ne-swapping ibhotela kanye nobisi olunamafutha amaningi okunye okungezansi noma okungafani namafutha agcwele isilwane, njengobisi lwe-alimondi kanye namafutha yemifino asakazeka, uthanda nenhliziyo yakho impilo.
Ungakhohlwa Ngenkathi Yenyama
Ukusetshenziswa kwezilwane akukhulunywanga ngokuningiliziwe ngokuningiliziwe yi-AHA Advisory. Njengoba ungase uqaphele, izilwane zezilwane, kokubili ezibomvu nezimhlophe, kungakhathaliseki ukuthi zisetshenziselwa futhi zingasebenzi, zinamanani aphezulu amafutha agcwele. Ngempela, imithombo eyishumi ephezulu yamafutha agcweleyo ekudleni yinyama, ikakhulukazi ubhekeni nenkukhu. Uma ufuna ukuguqula ukudla kwakho kuze kube nenhliziyo enempilo enhle, ukunciphisa noma ukuqeda ukudla kunconywa.
Siyazi izici eziyinhloko zokudla kwabantu okunempilo, futhi zichazwe yi-Harvard School of Public Health, i-Initiative Health Initiative, nabanye. Kubalulekile ukulalela izinhloko ezinokwethenjelwa, kodwa qiniseka ukuthi uzibeka esimongeni futhi ugxile kulokho okubaluleke kakhulu uma kuziwa ekugcineni impilo yakho.
Zama ukudla inyama encane, ibhotela, noshizi, futhi uthole ukushintshwa njengama-ubhontshisi, amafutha omifino asakaza mahhala ama-trans, nama-nut-based-cheeses. Engeza izithelo nemifino eningi kokudla kanye nokudla okulula. Futhi uma ufuna ukusebenzisa amafutha kakhukhunathi ku-smoothie yakho futhi ungenayo isifo senhliziyo nesifo sikashukela, sebenzisa i-pinch (hhayi ipondo).