Amafutha anika ukuthungwa nokucebile okucebile. Ukudla okunamanani amakhulu kuhlanganisa inyama, ubisi, amaqanda, amantongomane kanye nembewu. Izibonelo ezijwayelekile zokupheka amafutha zihlanganisa amafutha omnqumo , amafutha , isiliva, i-canola, ibhotela, igargarini, nokunciphisa.
Kudingeka udle amafutha - amafutha amahle adingekayo emzimbeni onempilo. Kodwa kudingeka futhi ugweme amanye amafutha. Ngokuqondile, amafutha amabi aphakamisa i-cholesterol yakho futhi akhulise ukuvuvukala.
Okokuqala, i-Little Chemistry
Amafutha akhiwa ama-molecule athile okuthiwa ama-fatty acids, okuyizintambo zamatomu e-carbon kanye namanye ama-athomu e-oksijeni nama-hydrogen. Ama-athomu e-carbon ku-molecule ye-fatty acid ahlanganiswa nezibopho ezilodwa noma ezimbili.
Ama-acids amafutha ahluka ngobude. Amakhemikhali ama-acide amancane-chain anama-athomu kabili amabili; i-chain chain ama-acids ama-athomu ayisithupha kuya kwangu-12, ama-acids ama-long ayenama-athomu angu-14 kuya ku-18. Ambalwa ama-acids ama-acids anezingqimba ezingaphezu kuka-20 zama-carbon atom.
Ama-acids amafutha angagcwele noma angasetshenzisiwe. Amathambo amafutha anelisekile ayinaso izibopho ezimbili phakathi kweyodwa yama-athomu e-carbon at the chain. Amafutha anamanzi agcwele amaminerali asezingeni eliphansi lokushisa (cabanga ngamafutha enyama ebomvu). Ama-acids e-unsaturated ane-acids anesibindi esisodwa noma ngaphezulu kabili ku-carbon chain. I-monounsaturated fatty acids inesibopho esisodwa esisodwa, futhi ama-acids e-polyunsaturated ama-acids anokubili noma ngaphezulu.
Ngezinye izikhathi ama-acids angama-fatty acids abizwa ngokuthi yizikhundla zezibopho ezimbili emkhakheni wekhabhoni.
Amagama omega-3, -6 noma -9 abhekisela ezindaweni zokubopha kokubili kabili emaqenjini amathathu ehlukene e-fatty acid.
I-monounsaturated ne-polyunsaturated fatty acids yilezi zindwangu ekamelweni lokushisa (cabanga ngamafutha emifino).
Ama-acids e-unsaturated angaba nemingcele emibili ehlukene yama-athomu e-hydrogen atholakala nganoma yiluphi uhlangothi lwezibopho ezimbili.
Lezi zibizwa ngokuthi "cis" noma "trans" ukulungiselelwa. Ukuhlelwa kwe-Cis kunezo athomu ze-hydrogen zombili ezihlangothini olufanayo ze-molecule. Ukulungiselelwa kwe-Cis kubangela ukuthi i-molecule ibonakale sengathi igobile. Ukulungiswa kweTr kunezo athomu zama-hydrogen ezinhlangothini eziphambene nezibopho ezimbili, okwenza i-molecule ibukeke ngendlela efana, njengamafutha agcwele.
Amafutha (ne-cholesterol - uhlobo lwezinto ezinamafutha okwenziwa kakhulu ngesibindi sakho, kodwa ezinye zivela ekudleni kwakho) zinemisebenzi eminingi ebalulekile, efaka:
- Ukwakhiwa kwemibuso yomzimba
- Izingxenye zesakhiwo se-membrane zesakhiwo
- Ukwenziwa kwamahomoni e-steroid
- Isitoreji samandla
- Ukugxila ebanda
- Ukuthwala amavithamini amaningi ahlaziyekile A, D, E, K
Amafutha amahle namafutha amabi
Amanye amafutha angcono empilweni yakho kunabanye. I-polyunsaturated ne-monounsaturated fatty acids ngokuvamile ihle, futhi amafutha amaningi agcwele amabi. Amanani amakhulu kunawo wonke amafutha we-polyunsaturated atholakala ezitshalweni, njengezimbewu, amantongomane namafutha zemifino. Izinhlanzi nezilwane zasolwandle nazo zicebile ngamafutha we-polyunsaturated. Amafutha omnqumo, amafutha e- canola , i-avocado, namantongomane nawo aqukethe i-monounsaturated fatty acids, enhle enhliziyweni yakho nasemithanjeni yegazi.
Amafutha amabi ahlanganisa izinhlobo ezithile zamafutha agcwele amafutha.
Abantu abadla amafutha amaningi agcwele izidakamizwa abomvu bavame ukuba namazinga aphezulu e-cholesterol kunabantu abadla kakhulu ukudla okusekelwe ezitshalweni. Ngaphezu kwalokho basengozini yokuvuvukala nesifo senhliziyo. Noma kunjalo, akucaci ukuthi ngabe zonke izinhlobo zamanoni anogciniwe agcwele zimbi.
Kodwa-ke, kusobala ukuthi amafutha amaningi asetshenzisiwe amabi. Amafutha amaningi asetshenziselwa uma ama-hydrogen ephoqelelwa ukuba abe namafutha omquba omswakama ukuze abenze njengesiqinile.
Ezinye izinhlobo ze-margarine enamathele ziqukethe amanani amaningi esitokisi, futhi ezinye zokudla ezicutshungulwe kakhulu zinamafutha okuguqula. Amanye ama-trans-fats akhona ngokwemvelo asemikhiweni yobisi; Kodwa-ke, kubonakala sengathi akuyona into eyingozi njengama-trans-amafutha adalwe ngokuhlakanipha.
Ukudla ukudla okunempilo kusho ukuthi udinga ukudla amafutha athile amancane namafutha agcweleyo kanye namafutha amaningi ase-polyunsaturated ne-monounsaturated. Kuleli sonto uzosebenza kokubili.
UMnyango Wezolimo wase-United States ukhombisa ukuthi cishe amaphesenti angu-30 ama-calories akho avela kumafutha, kodwa abantu abaningi badla amanoni amaningi kunalokho. Ungaqala ngokukhetha ukudla okunamafutha aphansi kanye okungewona amafutha esitolo nokukhetha izindlela zokupheka eziphansi kwamafutha. Ngokuvamile, kufanele:
- Gwema ama-sauces aluhlaza kanye nokugqoka amafutha.
- Gwema ukudla okuthosiwe.
- Hlala kude nokudla okucutshungulwa kakhulu (noma okungenani funda amalebula ukukhetha imikhiqizo enenani elincane lamafutha).
- Ungadli izidakamizwa ezicebile eziphezulu ushukela namafutha.
- Sebenzisa i-cookware engenamathela kanye nokupenda okungeyona induku esikhundleni sebhotela namafutha.
- Khetha izinkwa zokupheka nokudla okudla okuncane kunamafutha aphansi kunama-chips avamile.
Inyama ebomvu iphezulu emafutheni agcwele, ikakhulukazi ukusikeka okunomsoco wenyama kanye nenkomo yenkomo. Amaqanda, imikhiqizo yobisi efana nekhilimu, ubisi lonke noshizi, amafutha ashisayo namafutha kakhukhunathi nawo aphezulu emafutheni agcwele.
Lezi akuzona "ukudla okungalungile," kodwa udinga ukubuka ukuthi udla kangakanani lemikhiqizo. Izinkukhu zasemini ezenziwe, izinja ezishisayo, ama-sausages, kanye nebhethoni ziphakeme kakhulu ngamafutha agcwele (futhi aqukethe amakhemikhali amabi kuwe), futhi kufanele agwenywe.
Nazi ezinye izinyathelo ongazithatha ukuze unciphise ukusetshenziswa kwakho kwamafutha agcwele:
- Khetha ubisi obunamafutha noma obuphansi, i-yogurt, noshizi nsuku zonke.
- Gcoba amafutha okudla okubomvu ngaphambi kokupheka noma ukhethe ukusikeka okunamandla kwenyama.
- Yidla inyama ebomvu izikhathi ezimbili noma ezintathu ngesonto ngalinye.
- Khumbula ukuthi ukukhonza okunye okubomvu kumele kufane nobukhulu bekhadi lamakhadi.
- Khetha izinkukhu (susa isikhumba), futhi udobe kaningi. Bhaka, i-grill noma i-broil yenkukhu, nenhlanzi, kodwa ungafisi.
- Gwema ukudla okuhlanziwe futhi okuthosiwe. I-high calories namafutha amabi.
- Yidla imifino eningi njengobhontshisi owomile, ubhontshisi kanye namalenti. Iqukethe amaprotheni amaningi kanye ne-fibre, futhi ayikho amanoni agcwele.
Amafutha we-Trans angagwenywa ngokukhetha i-margarine engenziwanga ngamafutha ashukela (funda ilebuli ye-Nutrition Facts - kufanele ikhombise ama-zero ama-trans-fat futhi izithako akufanele zihlule "amafutha athile ama-hydrogenated". Kufanele futhi ugweme kakhulu ukudla okucutshungulwa njengamazambane amazambane, ama-chips e-tortilla kanye nama-cheese okudliwayo okuthosiwe ngama-trans, noma ezinye izinto zokudla okuphekwe ngamafutha we-trans. Eziningi zalezi zinto zokunambitheka ziphezulu ushukela, ngakho-ke wabanikeza ngesonto elibili.
Amafutha omnqumo umthombo owaziwayo we-monounsaturated fatty acid futhi iyisici esiyinhloko sokudla kwaseMedithera , okuhlobene nokuphila okuhle. Amafutha omnqumo omusha owengeziwe anesinqumo esihle ngoba aqukethe ama-phytochemicals abizwa ngokuthi i- polyphenols ezuzisa umzimba wakho.
Amafutha e-canola, amantongomane, kanye ne-avocade nawo aqukethe amafutha amaningi ase-monounsaturated. I-canola ine-flavour ekhanyayo, ngakho isebenza kahle ngokupheka nokupheka. Amantongomane nawo acebile amaprotheni futhi asize uhlale uzizwa ugcwele phakathi kokudla. Nanka eminye imibono yokwandisa amafutha e-monounsaturated ekudleni kwakho:
- I- salad yakho phezulu ngamafutha omnqumo kanye noviniga wase-balsamic.
- Faka amafutha omnqumo emifino yakho oyintandokazi.
- Engeza izingcezu ze-avocado kuma-saladi nama-sandwich.
- Jabulela amantongomane amancane njenge-snack yokudla.
- Engeza amantongomane aqoshiwe esitsheni se-oatmeal, esaladini lakho, noma ngaphezulu kwesidlo semifino.
Kunezinhlobo ezimbili zamafutha we-polyunsaturated okuthiwa i-omega-3 fatty acids nama-omega-6 fatty acids. Omega-3 amafutha atholakala ezinhlanzi, imbewu ye-chia , ifilakisi, soy, ama-walnuts namafutha kanola. Amafutha om-omega-6 atholakala ngezilinganiso ezihlukahlukene kwamantongomane, imbewu, okusanhlamvu namafutha yemifino. Inyama ebomvu iningi liphansi emafutheni e-polyunsaturated, kodwa izilwane ezikhuliswe ngotshani esikhundleni sokudla okunommbila zinenyama enamafutha amaningi ase-polyunsaturated kanye namafutha aphansi.
Cishe usuvele udla amafutha amaningi omega-6 ngaphandle kokuthi udla ukudla okunamafutha aphansi. Ama-fatty acids ama-omega-6 avame kakhulu ekudleni kwe-Western (linoleic acid emafutheni omifino futhi ehlanganiswa ne-linoleic acid ebisi nasenyama), kodwa ama-omega-3 fatty acids awanamakhono. Ochwepheshe abaningi bakholelwa ukuthi ukudla ukudla okunamafutha amaningi omega-6 namafutha ambalwa kakhulu omega-3 ukwandisa ingozi yokuvuvukala nesifo esingelapheki. Ungalungisa ukungalingani ukuthi ngokukhetha amanye ama-fatty acids ama-omega-3:
- Khetha amafutha e-canola esikhundleni samafutha ommbila noma amafutha ashisayo okupheka nokupheka.
- Phula imbewu yefilakisi elifakwe emasaladi akho.
- Thatha isipuni samafutha we-flax imbewu njengengxenye yansukuzonke.
- Yidla izinhlanzi ezimbili noma kathathu ngesonto. I-Salmon, i-tuna, ne-trout yonke icebile kuma-omega-3 fatty acids.
- I-Soy icebile amaprotheni nama-fatty acids ama-omega-3. Zama i-tofu ngesiyaluyalu-gazinga.
- Jabulela ama-walnuts noma imbewu yamathambo njengokudla okulula. Zombili ziqukethe amanani amaningi ama-omega-3 fatty acids.
Imithombo:
"Izinkombandlela Zokudla Kwabaningi baseMelika," uMnyango WezeMpilo WezeMpilo waseMelika. NgoJanuwari, 2010. Kufinyelelwe ngo-Ephreli 13, 2016. http://health.gov/dietaryguidelines/2010/.
Gropper SS, Smith JL, Groff JL. "Ukudla okunomsoco kanye ne-Human Metabolism." Edition Fourth. Belmont, CA. I-Wadsworth Pub Co. 2005. Ifinyelelwe ngo-Ephreli 13, 2016.