Funda ukuthi ungathola kanjani futhi uhlanganise nokudla okunempilo ekudleni kwakho
Amafutha egazini anamafutha adla ukudla okudlayo. I-fat is a umthombo omkhulu wamandla ekudleni, inikezela ama- kilojoule ayisishiyagalolunye ngogremu, ngaphezulu kokuphindwe kabili nenani elihlinzekwa ngama-carbohydrate noma amaprotheni . Amafutha okudla ahluke kunamafutha omzimba amafutha agcinwe emzimbeni wakho. Ngenxa yokuqukethwe kwayo ephezulu-khalori, amathuba okuba ngokweqile noma okweqa ngokweqile akhuphuka ngokudla okukhulu kwamafutha okudla.
Amafutha Okudla Incazelo
Incazelo ye-fat (yokudla) ihlukile kuncazelo yamafutha omzimba. Amafutha omzimba amandla angaphezu kwamandla agcinwe ukunikeza umzimba wakho uphethiloli ngezikhathi zendlala. Amafutha omzimba ahlinzeka nokuvikelwa kwezitho zakho nokuxhuma. Amafutha omzimba nawo abizwa ngokuthi ama-adipose futhi angagcinwa njengamafutha angaphansi kwesikhumba (ngaphansi kwesikhumba) noma amafutha e-visceral (azungeze izitho).
I- definition elula yokudla yamafutha ilula nje ukuthi uyidla. Kukhona amanye amafutha ekudleni okuningi okudlayo ngisho noma ukudla akubukeli amafutha noma okungenampilo. Amafutha egazini angafaka isandla emanzini omzimba uma udla kakhulu. Kodwa amafutha okudla nawo anikeza imisebenzi ebalulekile emzimbeni wakho uma udla uhlobo olufanele.
Izinhlobo ezahlukene zamafutha: Izincazelo
Kunezinhlobo ezahlukene zamafutha odlayo ekudleni kwakho. Ezinye izinhlobo zamafutha ziphilile kunezinye.
- Amafutha anelisiwe. Uma udla amafutha avela emithonjeni yezilwane ngokuvamile amafutha agcwele. Ezinye imithombo yezitshalo, njengekakhukhunathi namafutha esundu zibuye zinikeze amafutha agcwele. Amafutha anelisiwe aqinile ekamelweni lokushisa. Izibonelo zamanoni agcweleyo zihlanganisa ibhotela namafutha enkomo . Amazinga aphezulu amafutha agcwele ekudleni kwakho angandisa ingozi yesifo senhliziyo. Ngakho izinhlangano zezempilo ezinjenge-American Heart Association zincoma ukuthi unciphise ukudla kwakho okugcotshwe ngamafutha angaphansi kwezingu-7% zokudla kwakho kwekhalori yansuku zonke.
- I-Trans fat. Uhlobo olubi kakhulu lwe-fat is fat trans noma amafutha ayenziwe ukuze aqine ekamelweni lokushisa. Abakhiqizi bokudla kumele balandele amafutha e-trans emalebula okudla, kodwa ungakwazi futhi ukuskena uhlu lwezithako zamagama athi "hydrogenated" noma "kancane-hydrogenated" ukuthola ama-trans okudliwayo ekudleni kwakho. Ngenxa yokuthi amafutha e-trans awahlinzeki ngezinzuzo zempilo futhi ingaba yingozi ekudleni kwakho, ochwepheshe bezokwelapha batusa ukuthi uzame ukugwema ukudla nge-fat fat.
- Amafutha e-Monounsaturated. Ngokuvamile okubizwa ngokuthi "ama-MUFA" amafutha amaningi ajwayele ukubizwa ngokuthi "amafutha amahle." Lezi zinhlobo zokudla okunempilo zivela emithonjeni yemifino futhi ngokuvamile zimanzi ekamelweni lokushisa. Izibonelo zamanoni ase-monounsaturated zihlanganisa amafutha omnqumo, amafutha e-canola, ne-avocado. I-MUFA ingasiza ekunciphiseni amazinga akho e-LDL (amabi) ama-cholesterol, ngakho-ke ochwepheshe e-Academy of Nutrition and Dietetics batusa ukuthi ukhethe ukudla ngamafutha omnoni esikhundleni samafutha agcwele lapho kungenzeka.
- Amafutha e-Polyunsaturated. Olunye uhlobo lwamafutha enempilo ngamafutha we- polyunsaturated noma ama-PUFAs. Omega-3 fatty acids nama-omega-6 fatty acids amafutha we-polyunsaturated futhi anikeze izinzuzo zempilo ezibalulekile. Ngenxa yalesi sizathu, ochwepheshe bezempilo batusa ukuthi uthole amaphesenti angu-3 kuya kwangu-10 amakhalori wakho wansuku zonke kusuka ku-PUFAs. Imithombo emihle ye-polyunsaturated fat ihlanganisa i-salmon, i-tuna kanye nezinye izinhlanzi zamanzi abandayo.
Uphi I-Fat Yokudla Iya Kuphi?
Amafutha okudla oyidlayo angashiswa ngomzimba wakho njengamafutha noma agcinwe emzimbeni njengezicubu ze-adipose. Amanye amafutha nawo aqukethwe ku-plasma nakwamanye amangqamuzana. Izicubu ze-Adipose zisiza ukugxilisa umzimba futhi zinikeza ukwesekwa nokuxoshwa kwezitho.
U-Dieters angase alingeke ukuba agweme amafutha okudla ngoba akhule ngaphezu kwama-carbohydrates noma amaprotheni.
Amafutha anika ama-kilojoule angu-9 ngegramu ngenkathi ama-carbohydrate namaprotheni anikezela kuphela ama-kilojoule angu-4 ngegrama ngayinye. Kodwa ukudla amafutha okudla ngokulinganisela kubalulekile empilweni enhle.
Ochwepheshe abaningi batusa ukuthi ukudla kwakho akuhlinzeki ngamaphesenti angaba ngu-30 ama-kilojoule angama-fat. Ngakho ngokuya kokudla kwakho kwekhalori yansuku zonke, ama-gram akho wezinsuku zonke azohluka.
- Uma udla amakholori angu-1,600 ngosuku, kufanele udle amagremu angu-53 amafutha noma ngaphansi
- Uma udla amakholori angu-2,200 ngosuku, kufanele udle amagremu angama-73 amafutha noma ngaphansi
- Uma udla amakholori angu-2,800 ngosuku, kufanele udle amagremu angu-93 amafutha noma ngaphansi
I-USDA incoma ukuthi ungadli amaphesenti ayishumi ama-calories wakho wansuku zonke kusuka kumanoni agcwele futhi ugwema ama-trans trans.
Njengoba ungabona kulezi zincazelo ezahlukene zamafutha, kunezinhlobo ezithile zamafutha ezikuhle kuwe. Khumbula ukudla wonke amafutha ngokulinganisela ukulondoloza ibhalansi yekhalori bese ufinyelela isisindo esinempilo.