Ukwenza I-Sense Ye-Fat Dietary
Amafutha athole i-rap embi iminyaka eminingi. Ukudla amanoni kuye kwasolakala ukuthi kubangele ukukhuluphala, ukwanda kwe-cholesterol nezinkinga zempilo.
Abaningi bezondlo kanye nodokotela bebelokhu behamba nge-fat-fat band band njengempendulo yokulahlekelwa isisindo nokuphatha izindaba zezempilo. Lokhu kwakungeke kube kude neqiniso. Njengoba kufana nolwazi olungelona iqiniso olumayelana nomkhawulo we-carbohydrate , amafutha asukelwe esigabeni sesigaba sokudla esibi isikhathi eside kakhulu.
Lesi sihloko sizosikhombisa ukuthi kungani amafutha ebalulekile ukuba adle nsuku zonke impilo enhle.
I-Fat yethu Yezimfuneko Zomzimba
Amafutha angomunye wama-macronutrients amathathu adingekayo ukuze umzimba usebenze ezingeni elikhulu. Lokhu kusho ukuthi amaphesenti amakhulu adingekayo ukuze agcine impilo enhle.
"Ngokusho kweDetary Reference Intakes eshicilelwe ama-USDA angu-20% - 35% ama-khalori kufanele avele ngamanoni." Inhloso yamafutha emzimbeni wethu iwukukhula nokuthuthukiswa, amandla , i-vitamin absorption, ukuvikelwa kwezitho zethu, nokugcina isilwane izibilini.
Ukuqonda indima ebalulekile edlalwa ekudleni kokudla kwansuku zonke kuchaza ukuthi kungani akufanele kususwe emndenini wethu. Amafutha angumthombo obalulekile wamandla futhi ancike ngesikhathi sokusebenza kwethu. Amafutha anama-molecule asebenzayo ashukumisa indlela imisipha ephendula ngayo i-insulin nokuphendula ukuphendula ukuvuvukala.
Amafutha Ahle Gcina Umzimba Uphilile
Ucwaningo olunzulu lubonisa ukuthi inani lamafutha ekudleni akuhlanganisiwe nesisindo noma izifo. Ucwaningo luye lwaveza ukuthi yilo uhlobo lwamafutha kanye ne-kilojoule ephelele ekudleni okubaluleke ngempela.
Amafutha amahle agcina umzimba uphilile kanti amafutha amabi akhuthaza i-cholesterol ephakeme nezindaba zezempilo. Wonke amafoni awadalwa alinganayo futhi akhipha izinto ezimbi futhi agcina okuhle kudingekile ukuze asigcine siphilile.
Ngayo yonke into ethi "ungadli amafutha" , siyeka ukudla amafutha amahle enenzuzo enhliziyweni yethu nasempilo yonke. Uma ukhetha amafutha enempilo kungcono enhliziyweni yakho, uma kuziwa emgqeni wakho, wonke amafutha anenani elifanayo lamakhalori.
Ukunaka ukulawulwa kwesigaba kanye nokudla okuphelele kwenani angeke kusize nje ekulahlekeni kwesisindo kodwa futhi kukhuthaze impilo ende futhi enempilo.
Amafutha Ahle
Amafutha amahle ayaziwa ngokuthi amafutha angenasaturated noma monounsaturated nama polyunsaturated. Ezinye izinzuzo zezempilo zamafutha ama-unsaturated amahle zihlanganisa ukwehla kwamazinga wegazi le-cholesterol, ukuvuvukala okunciphise kanye nokulinganiswa kwenhliziyo. Amafutha anempilo atholakale kakhulu ekudleni okuvela ezitshalweni ezifana namafutha omnqumo nemifino, amantongomane kanye nembewu futhi ayinamafutha ekamelweni lokushisa. Kunezinhlobo ezimbili zamafutha angasetshenzisiwe:
- Amafutha e-Monounsaturated: Eyaziwa nangokuthi amafutha enenhliziyo enempilo ayesetshenziselwa uketshezi ekamelweni lokushisa kodwa aqiniswe lapho efriji. Amafutha omnqumo mhlawumbe abe phezulu ohlwini oluhle lwe-mono-fat. Ukugxila okuphezulu kungatholakala naseminqumo; i-avocados; ama-hazelnuts; ama-alimondi; Amantongomane aseBrazil; i-cashews; imbewu yesesame; imbewu yamathambo; nomnqumo, i-canola, namafutha we-peanut.
- Amafutha e-Polyunsaturated: Ayaziwa ngendima yawo ekunciphiseni i-blood cholesterol kanye namazinga e-triglyceride. Ama-fatty acids ama-Omega ama -polyunsaturated amahle kakhulu aboniswe ukuhlinzeka ngezinzuzo zezempilo zenhliziyo. Imithombo yokudla ihlanganisa izinhlanzi ezinamafutha njenge-saumon, i-trout, i-catfish, i-mackerel, kanye nama-flaxseeds nama-walnuts. Kunconywa ukuthola ama-fatty acids e-Omega 3 emithonjeni yokudla kunezingxenye zokudla kanye nokudla izinhlanzi ezimbili ezinamafutha amaningi ngesonto ngalinye.
Amafutha amabi
Amafutha amabi ayaziwa njenge-saturated noma amaTrans futhi akhulisa ingozi yezifo emzimbeni womuntu. Kube khona ukuphikisana okuningi nokuphikisana okukhulunywe ngakho ngokuphathelene namafutha agcwele. Ucwaningo lwezigameko seluphelile ngokuthi, "ukunciphisa amafutha agcwele kungaba ngcono empilweni uma abantu befaka esikhundleni samafutha agcweleyo ngamafutha amahle, ikakhulukazi, amafutha we-polyunsaturated." Okungenani, amafutha agcwele kufanele adliwe kancane. Kunezinhlobo ezimbili zamafutha amabi:
- Amanoni anelisiwe: axhumene nezinga legazi le-cholesterol, imishanguzo eminyene, nesifo senhliziyo. Amafutha anelisiwe atholakalayo emithonjeni yezilwane njengenyama ebomvu, isikhumba senkukhu, ubisi olunamafutha amaningi, amaqanda nemifino yemifino emanzi ekamelweni lokushisa njengamafutha esundu. "I-American Heart Association itusa ukugcina amafutha agcweleyo kuphela kuma-7% wekhalori eliphelele."
- I-fat fat: Okubi kabi ngamafutha agcwele futhi kwenziwa ngokushisa amafutha omquba omswakama ngendlela ebizwa nge-hydrogenation. Le nqubo idala umphumela wokudla okukhohlisayo futhi i-unnaturally inikeza imikhiqizo yokudla impilo engaphezulu. I-hydrogenation iphendulela okumele kube yi-liquid ibe umkhiqizo wokudla oqinile njengama margarine. Amafutha we-Trans asetshenziselwa kakhulu ezindaweni zokudla kanye nembonini yokudla yokudoba, izimpahla ezibhaka, ama-pastries, ukudla okudlalwa ngokudla, kanye negargarine. "I-American Heart Association (AHA) ikhuthaza ukunciphisa amafutha esithuthukisayo kuya ngaphansi kuka-2 amagremu ngosuku."
Imithombo:
I-Harvard School of Health Public, Amafutha kanye Ne-Cholesterol: Ngaphandle Kokubi, Ngenahle, 2015
I-National Academy of Science, I-Dietary Reference Intakes Macronutrients, 2002-2005