1 - I-Full-Fat Ikulungele Kuwe
Ukudla okunamafutha kuthathe ukushaya isikhathi eside kakhulu. Ucwaningo lwamuva luveza ukukhanya okucacile kumafutha aphelele hhayi ukuthi idemoni ekuqaleni ucatshangelwe. Uma umsakazo wezindaba usuka "ku-rap embi" into yokudla kunezinkampani eziningi ezilungele ukunikeza indawo yokumangalela. Lezi zivame ukugcwala imikhiqizo ephansi emafutheni, ushukela, usawoti, ngisho namakholori.
Kukhona umcaphuno ovelele ovela kumlobi uRory Freedman oya "Noma nini lapho ubona amagama" angenawo amafutha "noma" amafutha aphansi, "cabanga ngamagama athi" i-chemicals sh * t isiphepho. " Lokhu kufakazela ukuthi amafutha aphelele kungcono kuwe, kodwa kubalulekile ukukhumbula ukuthi amafutha akufanele akhiqize okungaphezulu kuka-30% kokudla kwakho kwansuku zonke okunomsoco.
Singaphefumula kalula, sishiye ukwesaba okugcwele kwamafutha futhi sijabulele ukubhekana nokusebenza kwangempela ukuze sinikeze izakhi zethu futhi sigcine umzimba onamafutha.
2 - I-Dairy Full Fat
I-milk full fat isisifundo samanje sokucwaninga ngezinzuzo zezempilo. Impendulo ejabulisayo evela kwizifundo eziyishumi nesishiyagalolunye zokuhlola izimboni iye yabonisa ukuthi " ukungenisa kokudla kokubisi akukwenzanga izifo zesifo senhliziyo noma ukufa ."
Ubisi, ushizi kanye ne- yogurt zikhuphuka phezulu njengababambe iqhaza "lokungaba nengozi yokuzivikela engozini yesifo senhliziyo." Ucwaningo lwase-Luxembourg luhlolisise abahlanganyeli abangu-1352 kanye nokuqoqwa kwezikole zempilo yenhliziyo (CHS). Abahlanganyeli babonisa amanani aphezulu kakhulu lapho bedla imikhiqizo yobisi egcwele ngamafutha okungenani izikhathi ezingu-5 ngesonto.
Ezinye iziphumo ezitholakalayo zihlanganisa ukugcina inkomba yokujwayelekile yomzimba (BMI) nokukwazi ukunamathela kumikhuba yokudla enempilo . I- Scandinavia Journal of Primary Health Care ihlobanise kakhulu ukungena kwamafutha omusi ukuze kube nemingciphe engezansi yokukhuluphala okuphakathi. Ucwaningo oluthe xaxa luqhubeka nokukhokha izintambo ezithile kodwa izindaba ezinhle kuze kube manje ubisi obunamafutha obugcwele usenza umzimba omuhle!
3 - Butter Real
Dlulisa ibhotela ngoba amafutha aphelele abuyele emuva. I-Butter iye yahlushwa ngezindlela ezingaphezu komuntu oyedwa nomangalelwa ngokungahambi kahle. Izifundo zakamuva zakamuva ziveza izinzuzo zezempilo ezixhunyaniswe nale ndoda ephelele yamafutha kanye nokuthengwa kwebhotela labathengi kuphakama futhi.
I-Butter nje iba umthombo owusizo wamavithamini amaningi ashubile. Uma ujabulela ubhotela obunotshani, kuyoba nocebile ku-vitamin K2 oboniswe ukusiza nge- calcium metabolism nokunciphisa ingozi yesifo senhliziyo.
Ucwaningo oluningi olulawulwa yizicukuthwane nolwasezintweni olulandelwe eminyakeni engaphezu kwengu-21 alukwazanga ukumaka ibhotela njengesisusa senhliziyo yesifo senhliziyo (CHD) futhi "lubonise ukuthi ukudla kwebhotela akuzange kubalule ukuthi izidakamizwa ze-CHD". Ukucwaninga kuqhubeka ukuthola izinzuzo zezempilo ezengeziwe kusukela ebhotela kodwa futhi ukhumbule ukuthi amafutha asenamafutha. Jabulela ngokufanele!
4 - Ama-egg Yolks
Izikhumba ze-egg zikhishwe futhi zidilizwa phansi isikhathi eside. Siyabonga ukuthi isayensi isizele isiyingi esiphelele ngokunikeza impendulo enhle yokudla amaqanda aphelele amelene nabathintekayo bamaqanda.
Isifundo se- Abstract Lipid lapho abahlanganyeli abadla khona amaqanda ama-3 aphelele ngesonto eli-12 satholakala ngo-Mashi 2015. Ngokwecwaningo, "ukusetshenziswa kwamaqanda nsuku zonke kuholela ekwandeni okukhulu kwe-plasma HDL-cholesterol (HDL-C)." Phezulu -density lipoprotein (i-HDL) yi-cholesterol enhle emzimbeni wethu. Silwela ukugcina lokho emazingeni aphakeme ngokudla okunomsoco nokuzivocavoca.
Lolu cwaningo luphinde lunikeze impendulo ethi "i-yolk yeqanda ekhonza njengomthombo owodwa ocebile futhi owenziwe kakhulu nge-bioavailable (> 90%) we-phospholipids yokudla." I- Phospholipids imane nje i-organic fatty acid compounds emzimbeni edlala indima ebalulekile emangqamuzaneni ethu.
Ukucwaninga kubonisa ukuthi ukudla amaqanda wonke kukhuthaza ukwanda kwemetabolism kanye nezinguquko eziwusizo ekubunjisweni kwe-HDL. Impendulo emihle idinga ukucwaninga okuqhubekayo kobufakazi obuqine kakhulu. Phakathi naleso sikhathi, ukuqhekeka iqanda lonke kulolo daba kubonakala kukhulisa iphrofayli yezakhi.
5 - Steak
Phakamisa i-grill bese ujabulele i-steak ye-dinner. Inyama ebomvu ingenye indlela ebhalwe ngayo ukudla okucatshangelwe ukuthi ihlobene nesifo senhliziyo (HD). Isayensi yakhuluma ngokushesha kakhulu futhi abezindaba bazama ukuvula inyama ebomvu njengesizathu se-HD.
I- American Journal of Clinical Nutrition isiye yabasiza ngolwazi oluthe xaxa mayelana nendaba ethi "Inkomo Engozini Yokudla Ebonakalayo." Ngokusobala yonke inyama ebomvu yaphonswa ngaphansi kwebhasi kunokuba ifune inyama yenkomo ephilile ukuze ifunde njengenzuzo.
Ukutadisha okufishane ngezidlo ezihlukahlukene kwenziwa ukuqasha amadoda nabesifazane abanempilo ephakeme kakhulu ye-lipoprotein (LDL), i-cholesterol embi emzimbeni wethu. Abahlanganyeli basebenzisa ukudla okulawulwa kwezidlo ezine ezahlukene (HAD: 33% amafutha aphelele, amafutha angu-12% aphelele (i-SF), amaprotheni ayi-17%; i-DASH: 27% amafutha aphelele, ama-6% ama-SF, ama-18% amaprotheni, nenkomo engu-28g; BOLD: Amaphesenti ama-28%, ama-6% ama-SF, ama-19% amaprotheni nezinkomo ezingu-113g; ne-BOLD +: 28% amafutha aphelele, ama-6% ama-SF, amaprotheni angu-27% kanye nenkomo yenkomo engu-153g) ngesonto eli-5 ngesonto eliphakathi kwekhefu.
Kube khona ukwehla kwe-cholesterol yonke ne-LDL ngemikhiqizo ye-DASH, BOLD ne-BOLD + uma kuqhathaniswa nokudla kwe-HAD okubonisa ukudla okunamafutha okuphansi okungaba nzuzo kungasiza. Ucwaningo luphetha amafutha aphansi agcweleyo enkomeni enempilo enemiphumela emihle esifozweni senhliziyo futhi ingafakwa ekudleni okunempilo.
Imithombo:
Imibiko Yamanje Yokondla, Ubisi Nezifo Zezinhliziyo: Ukubuyekezwa Kokucwaninga Kwamuva Kwamuva, uBeth H. Rice, 3/15/14
Ukudla okunomsoco, okuphefumula, Ukudla kokudla kwezilwane kuhlotshaniswa kahle nempilo yenhliziyo: ukufundwa okuvela ekuqaphelisweni kwezinkinga ze-Cardiovascular Risk ku-Luxembourg, i-Crichton GE et al., 4/12/14
I-Scandinavia Journal of Primary Heath Care, Ukudla okunamafutha okudla okuphezulu okuhlobene nokukhuluphala okungaphansi okuphakathi: isifundo samadoda wesilisa kanye nokulandela okulandelayo kweminyaka engu-12, u-Holmberg S et al., 6/13
Ukuthuthukiswa kokudla okunomsoco, umthelela womkhiqizo wezilwane kanye nokusetshenziswa kohlobo lwe-Milk Fat kwi-Cardiovascular Dangerase Ingozi: Ukubukeza Ubufakazi, uPeter J. Huth et al., 5/4/12
I-Lipids, Umbhalo Wesandla Wombhali, Ukusetshenziswa Kwamaqanda Ukumisa i-HDL Lipid Ukubunjwa nokukhulisa i-Cholesterol-Ukwamukela amandla eSerum ku-Metabolic Syndrome, uCatherine J. Andersen et al., 3/15/13
I-American Journal of Clinical Nutrition, Inyosi Esihlolweni Esilungile Sokudla Kokudla: imiphumela kwi lipids, lipoproteins, nama-apolipoprotein, uMichael A Roussell et al., 1/12