Kuchazwe amafutha ezokudla

Amafutha ayingxenye ebalulekile yokudla kwakho kepha ezinye izinhlobo ziphilile kunezinye. Ukukhetha amafutha enempilo emithonjeni yemifino kaningi kunezinhlobo ezingaphansi kwezempilo kusuka kumikhiqizo yezilwane kungasiza ekunciphiseni ubungozi bokuhlaselwa yisifo senhliziyo, isifo sohlangothi, nezinye izinkinga ezinkulu zempilo.

Amafutha awuhlobo lomsoco owuthola ekudleni kwakho. Kubalulekile ukudla amanye amafutha, yize futhi kuyingozi ukudla kakhulu.

Amafutha owadlayo anika umzimba wakho amandla owadingayo ukuze usebenze kahle. Ngesikhathi sokuzivocavoca umzimba wakho usebenzisa ama-calories avela kuma-carbohydrate owadlile. Kepha ngemuva kwemizuzu engama-20, ukuzivocavoca kuncike kancane kumakhalori asuka emafutheni ukuze uqhubeke.

Udinga namafutha ukugcina isikhumba nezinwele zakho ziphilile. Amafutha futhi akusiza ukuthi uthathe amavithamini A, D, E, no-K, okuthiwa amavithamini ancibilikayo anamafutha. Amafutha futhi agcwalisa amangqamuzana akho anamafutha futhi avikela umzimba wakho ukusiza ukukugcina ufudumele.

Amafutha atholakala emzimbeni wakho ekudleni kwakho anika umzimba wakho ama-acid abalulekile abizwa nge-linoleic ne-linolenic acid. Babizwa ngokuthi "kubalulekile" ngoba umzimba wakho awukwazi ukuzenza uqobo, noma ukusebenza ngaphandle kwabo. Umzimba wakho uyakudinga ukukhula kwengqondo, ukulawula ukuvuvukala, nokuqina kwegazi.

Amafutha anama-khalori ayi-9 ngegramu ngayinye, ngaphezu kokuphindwe kabili kunenani lama-calories kuma-carbohydrate namaprotheni, ngalinye elinama-calories angu-4 ngegramu ngalinye.

Onke amafutha akhiwe ngama-fatty agcwele futhi angagcwele. Amafutha abizwa ngokuthi agcwele noma angasuthisiwe kuya ngohlobo lohlobo ngalunye lwama-asidi anamafutha aqukethe.

Amafutha anelisiwe aphakamisa izinga lakho le-LDL (elibi) le-cholesterol. I-cholesterol ephezulu ye-LDL ikubeka engcupheni yokuhlaselwa yisifo senhliziyo, isifo sohlangothi nezinye izinkinga ezinkulu zempilo. Kufanele ugweme noma ubeke umkhawulo ekudleni okunamafutha amaningi.

• Gcina amafutha agcwele angaphansi kwama-6% wekhalori yakho yansuku zonke ephelele.
• Ukudla okunamafutha amaningi agcwele yimikhiqizo yezilwane, efana nebhotela, ushizi, ubisi lonke, u-ayisikhilimu, ukhilimu, nenyama enamafutha.
• Amanye amafutha emifino, njengokakhukhunathi, isundu, kanye namafutha esundu kernel, nawo aqukethe amafutha agcwele. La mafutha aqinile ekamelweni lokushisa.
• Ukudla okunamafutha agcwele kukhulisa i-cholesterol buildup emithanjeni yakho (imithambo yegazi). I-cholesterol yinto ethambile, emuncu engadala imithambo evalekile, noma evalekile.

Ukudla amafutha angasuthisi esikhundleni samafutha agcwele kungasiza ukwehlisa i-cholesterol yakho ye-LDL. Amafutha amaningi emifino anguketshezi ekamelweni lokushisa anamafutha angasetshenziswanga. Kunezinhlobo ezimbili zamafutha angagcwalisiwe:

• Amafutha we-mono-unsaturated, afaka i-olive ne-canola
• Amafutha we-Polyunsaturated, afaka phakathi i-safflower, i-sunflower, ummbila, kanye ne-soy oil

AmaTrans fatty acids amafutha angenampilo akha lapho uwoyela wemifino uhamba ngenqubo ebizwa nge-hydrogenation. Lokhu kuholela ekutheni amafutha aqine futhi aqine ekamelweni lokushisa.Amafutha e-hydrogenated, noma "amafutha we-trans," ajwayele ukusetshenziselwa ukugcina okunye ukudla kuhlanzekile isikhathi eside.

Amafutha eTrans asetshenziselwa nokupheka kwezinye izindawo zokudlela. Bangakhuphula amazinga e-LDL cholesterol egazini lakho. Zingabuye zehlise amazinga akho e-cholesterol ye-HDL (amahle).

Amafutha eTrans aziwa ngokuba nemiphumela yezempilo eyingozi. Ochwepheshe basebenzela ukunciphisa inani lamafutha asetshenziswayo asetshenziswa ekudleni okuhlanganisiwe nasezitolo zokudlela.

Kufanele ugweme ukudla okwenziwe ngo-oyela we-hydrogenated no-hydrogenated (okufana nebhotela elinzima nemargarini). Ziqukethe amazinga aphezulu we-trans-fatty acids.

Kubalulekile ukufunda amalebula okunomsoco ekudleni. Lokhu kuzokusiza wazi ukuthi hlobo luni lwamafutha, nokuthi kungakanani, ukudla kwakho okuqukethe.

Khuluma nomhlinzeki wakho wezokunakekelwa kwempilo mayelana nokuthi unganciphisa kanjani inani lamafutha owadlayo. Umhlinzeki wakho angakudlulisela kuchwepheshe wezokudla ongakusiza ufunde kabanzi ngokudla futhi akusize uhlele ukudla okunempilo. Qinisekisa ukuthi uhlolwe amazinga akho e-cholesterol ngokuya ngesheduli umhlinzeki wakho akunikeza yona.

I-cholesterol - amafutha okudla; Hyperlipidemia - amafutha okudla; I-CAD - amafutha okudla; Isifo semithambo yegazi - amafutha okudla; Isifo senhliziyo - amafutha okudla; Ukuvimbela - amafutha okudla; Isifo senhliziyo - amafutha okudla; Isifo semithambo eseceleni - amafutha okudla; Stroke - amafutha okudla; I-atherosclerosis - amafutha okudla

• Umhlahlandlela welebuli yokudla kamaskandi

I-Despres JP, i-Larose E, i-Poirier P. Ukukhuluphala kanye nesifo se-cardiometabolic. Ku: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, ama-eds. Isifo Senhliziyo SikaBraunwald: Incwadi Yemithi Yezinhliziyo Nemithambo. Umhla ka-11. IPhiladelphia, PA: Elsevier; 2019: isahluko 50.

U-Eckel RH, uJakicic JM, u-Ard JD, et al. Umhlahlandlela we-2013 AHA / ACC ekuphathweni kwendlela yokuphila ukunciphisa ubungozi benhliziyo: umbiko we-American College of Cardiology / American Heart Association Task Force ngemihlahlandlela yokusebenza. UJ Am Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. I-PMID: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

UHensrud DD, uHeimburger DC. I-interface yomsoco wezempilo kanye nezifo. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 202.

UMnyango Wezolimo wase-US kanye noMnyango Wezempilo kanye Nezinsizakalo Zabantu e-US. Imihlahlandlela Yezokudla KwabaseMelika, 2020-2025. Umhlaka 9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Kubuyekezwe uDisemba 2020. Kufinyelelwe kuDisemba 30, 2020.

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• I-cholesterol - ukwelashwa kwezidakamizwa
• Cholesterol - yini ongayibuza udokotela wakho
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• Amathiphu okudla okusheshayo
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• Amafutha Okudla
• Ungayinciphisa Kanjani I-cholesterol Ngokudla
• I-cholesterol ye-VLDL