Ngamafuphi-cha. Empeleni, kungaba amahloni uma ukukhathazeka ngamafutha enempilo kukuvimbela indlela yokudla enempilo.
Amafutha yingxenye ebalulekile yokudla okunempilo . Kuwumthombo wamandla, udlala indima ekumuneni kwamavithamini amaningi, unikeza ukuthungatha imizimba yethu, futhi kunomthelela ekwakheni kwamaseli. Kodwa-ke, ukubambisana kwamanye amafutha aneengozi eyengeziwe yesifo senhliziyo, futhi ukukhathazeka ngenani eliphezulu lamakhilogremu ngegremu ngalinye lamafutha, kuye kwabangela iseluleko esasakazeke eminyakeni eminingi yamuva ukuthola ukudla okunamafutha aphansi.
Lokho kusho ukuthi siyazi ukuthi ukudla kanye nezindlela zokuphila zeMedithera-lapho ukudla okuphakeme kakhulu kwamafutha enempilo, angasetshenzisiwe, ikakhulukazi emithonjeni yezitshalo, okuyingxenye ebalulekile yokudla kwendawo-kuye kwaboniswa ukunciphisa ingozi yezifo eziningi , kuhlanganise nesifo senhliziyo namagciwane. Kule ngxenye yomhlaba, ukwanda kokukhuluphala nesifo esingapheli kuhambisana nezindawo lapho abantu behamba khona ngokushesha ekudleni kwabo kwendabuko kuya kumasiko wokudla okucutshungulwayo.
Ubufakazi obuvela eSifundweni Se-Predimed, isifundo esiklanyelwe ngokukhethekile esibangela idatha ephawulekayo yokubheka, sibonise ukuthi ukudla okudabukisayo kwaseMedithera , okungeziwe ngamafutha omnqumo omusha noma amantongomane, kunomphumela omuhle empilweni.
Eqinisweni, izinkombandlela ze-US Dietary Guidelines manje ziphakamisa ukuthi "iseluleko sokudla kufanele sigcizelele ekuqiniseni izinhlobo zamafutha okudla futhi hhayi ukunciphisa amafutha aphelele." Lokhu kuyaqaphela ukuthi amafutha angenalutho ayenenzuzo, ikakhulukazi uma ethatha indawo eminye, amafutha angenampilo aphansi, afana nokugcwele amafutha kanye namafutha okuthutha.
Wonke amafutha awafani
Amafutha angenayo i-insaturated ebaluleke kakhulu ekudleni kwaseMedithera kuye kwaboniswa ukuthi iphilile. Amafutha a-monounsaturated amaningi enamafutha omnqumo, kanye nokuhlanganiswa kwamafutha omzimba kanye nama-polyunsaturated ngamantongomane, isibonelo, amazinga aphansi angase abe yingozi kwe-LDL cholesterol.
Ngaphezu kwalokho, okungenani ezinye izinzuzo zokudla izinhlanzi ezinamafutha, esinye isisindo sokudla, singathola amazinga aphezulu amafutha omega-3 e-polyunsaturated .
Amafutha anelisekile agcinwa kancane ekudleni kwaseMedithera, lapho kudliwa khona imifino kanye nokudla okuphelele futhi inyama idliwe njalo njalo. Noma kunjalo, amafutha agcwele awanjalo, futhi kunomtshisekelo okhulayo ukuthi kungenzeka ukuthi amafutha agcwele ama-milk agcwele amakhemikhali abisiwe, afana noshizi kanye ne-yogurt ezimpilweni ezihamba phambili nezimvu eMedithera, angase abe yingozi kakhulu kunokuba ubisi olusetshenzisiwe lutholakala ezitolo ezinkulu kakhulu e-United States naseYurophu.
Kodwa Amafutha Akuningi Kangakanani Angenzele I-Fat?
Imizimba yethu ayifaki nje ukufaka ama-calories ekudleni, ukuthatha ama-calories ashisa, futhi ukuthutha konke okuya emaqenjini ethu. Naphezu kwalokho okushiwo igama, amafutha ekudleni kwethu akuyona imbangela elula yokuthi sibe namafutha.
Nakuba siyazi ukuthi ubungako besabelo nokuzivocavoca yizinto ezibalulekile ekulawuleni isisindo, kukhona ukuqonda okuqhubekayo ukuthi imiphumela yezinhlanganisela zezakhi ezahlukene egazini legazi kanye namazinga e-insulin mhlawumbe abaluleke ngaphezu kokubala amakholori.
Ukudla okunempilo yaseMedithera kwamafutha enempilo kuye kwaboniswa ukuthi kuqhathaniswa kahle nezinye izidlo, kuhlanganise nokudla okuphansi kwamafutha, uma kuziwa ekulahlekeni kwesisindo.
Cabanga Ngaphandle Kokuqukethwe Kwamafutha
Yiqiniso, asidli izakhi ngokuzihlukanisa. Kuyasiza kakhulu ukucubungula ukuthi amafutha esiwadlayo aqukethe ukudla okunemvelo, okunempilo, nokuthi yiziphi ezinye izakhi ezikuzo ezikhethiwe. Isibonelo, amantongomane angumthombo omuhle kakhulu we-fiber, amavithamini, namaminerali, kanye namafutha enempilo. Inhlanzi iyimithombo emihle kakhulu yamaprotheni ne-calcium, ngaphezu kwamafutha e-omega-3.
Umthombo ogcwele kakhulu owenziwe ngamafutha emndenini waseMedithera, empeleni, ungamafutha omnqumo amancane . Akugcini nje ukuthi iqukethe inani eliphakeme lamafutha a-monounsaturated enempilo, kodwa licebile ne-vitamin E ne- polyphenol antioxidants .
Lezi antioxidants, ezihlanganisa ezinye zazo ezingavamile kumafutha omnqumo omusha, zingase zibe nendima ethile ekuvimbeleni inqubo ebizwa ngokuthi i-oxydation ye-cholesterol, okucatshangwa ukuthi iyisinyathelo esibalulekile ekuthuthukiseni izifo ezifana nesifo senhliziyo nesifo sohlangothi.
Ukubaluleka kwalawa ma-antioxidants kuphela kumafutha omnqumo amancane omnqumo kuye kwaqashelwa yi-European Food Safety Authority, futhi amafutha anamazinga aphezulu kakhulu ala mahlanganisi angaphatha isimangalo sempilo emazweni aseYurophu. Amazinga aphezulu alawo aniksiyosizi ewusizo angatholakala kumafutha omnqumo amancane anesinambitheka esinama-peppery, ngakho-ke nakanjani ukuzuza ukunambitheka kwamafutha omnqumo.
Izwi Elivela KuDkt. David L. Katz
Umeluleki Omdala Wezokwelapha kanye noMsunguli Wezempilo Weqiniso
Ukudla okuhambisana nemiphumela emihle yezempilo-isikhathi eside nobunzima-emhlabeni wonke kunento ebaluleke kakhulu ejwayelekile futhi ehlukile kakhulu. Lokho ababelana ngakho kugcizelela ukudla okucutshungulwa okungenani, ikakhulukazi izitshalo (imifino, izithelo, okusanhlamvu okugcwele, ubhontshisi, lentile, amantongomane, kanye nembewu), namanzi wokoma. Zihlukile ngokuqondene nemininingwane eminingi kodwa ezibalulekile phakathi kwazo yizinga lamacronutrients ahlukene, ikakhulukazi amafutha ne-carbohydrate.
Ezinye zokudla okunempilo kakhulu emhlabeni, njengoba kuchaziwe lapha, zikhulu kakhulu ngamafutha; ezinye ziphansi kakhulu. Akukho okuphezulu kumafutha agcwele. I-takeaway, njenganini ngaphambili, ukuthi ukugcizelela ukudla okunempilo ezinhlanganisweni ezinengqondo kubaluleke kakhulu kunokugxila ezingeni le-macronutrient enikeziwe.
> Imithombo:
> Estruch R, et al. Ukudla kwesidlo esikhulu seMedithera esiphezulu se-Bodyweight ne-Waist Ukungqubuzana: Ukuhlaziywa okuPhumela okuPhezulu kokuPhumela kwe-PREDIMED Trial Controled Trial. I-Lancet yesifo sikashukela ne-endocrinology . Umqulu 4, Issue 8, 666-676.
> Ihhovisi leZifo Zokuvimbela Nokukhuthazwa Kwezempilo. 2015-2020 Izinkombandlela Zokudla ZamaMelika. https://health.gov/dietaryguidelines/2015/.
> Predimed. I-Prevencion con Dieta Mediterranea. http://www.predimed.es/
> Shai I, et al. Ukulahlekelwa Isisindo Nge-Low-Carbohydrate, iMedithera, noma I-Low-Fat Diet. N Engl J Med . 2008; 359 (3): iphe. 229-41.