Amaqiniso ngamafutha we-polyunsaturated

Amafutha e-Polyunsaturated uhlobo lwamafutha adlayo. Ingenye yamafutha enempilo, kanye namafutha e-monounsaturated.

Amafutha we-Polyunsaturated atholakala ekudleni kwezitshalo nezilwane, njenge-salmon, uwoyela wemifino, namanye amantongomane nembewu. Ukudla inani elilinganisiwe lamafutha e-polyunsaturated (nama-monounsaturated) esikhundleni samafutha agcwele kanye nama-trans kungazuzisa impilo yakho.

Amafutha e-Polyunsaturated ahlukile kunamafutha agcwele kanye namafutha we-trans. La mafutha angenampilo angakhuphula ubungozi besifo senhliziyo nezinye izinkinga zempilo.

INDLELA AMANQAKU ASEBENZISWA NGAYO IPOLYUNSATURATED ATHULA NGAYO IMPILO YAKHO

Amafutha e-Polyunsaturated angasiza ukwehlisa i-cholesterol yakho ye-LDL (embi). I-cholesterol yinto ethambile, emuncu engadala imithambo evinjiwe noma evalekile (imithambo yegazi). Ukuba ne-cholesterol ephansi ye-LDL kunciphisa ubungozi besifo senhliziyo.

Amafutha e-Polyunsaturated afaka i-omega-3 nama-omega-6 amafutha. Lawa angama-acid abalulekile adingwa ngumzimba ekusebenzeni kobuchopho nokukhula kwamaseli. Imizimba yethu ayenzi ama-acid anamafutha abalulekile, ngakho-ke ungawathola ekudleni kuphela.

Omega-3 okunamafutha acid zilungele inhliziyo yakho ngezindlela eziningana. Bayasiza:

• Yehlisa ama-triglycerides, uhlobo lwamafutha egazini lakho
• Nciphisa ubungozi bokuba nokushaya kwenhliziyo okungajwayelekile (arrhythmia)
• Nciphisa ukwanda kocwecwe, into equkethe amafutha, i-cholesterol, ne-calcium, engakwazi ukuqina nokuvala imithambo yakho
• Yehlisa umfutho wegazi wakho kancane

Omega-6 okunamafutha acid kungasiza:

• Lawula ushukela wegazi lakho
• Nciphisa ubungozi besifo sikashukela
• Yehlisa umfutho wegazi

KUFANELE UDLE KANGAKI?

Umzimba wakho udinga amanoni athile ukuze uthole amandla neminye imisebenzi. Amafutha e-Polyunsaturated angukukhetha okunempilo. Imihlahlandlela Yezokudla ka-2015-2020 yabantu baseMelika incoma ukuthi ungatholi okungaphezu kuka-10% wamakholori akho ansuku zonke avela kumafutha agcwele (atholakala enyameni ebomvu, ibhotela, ushizi, nemikhiqizo yobisi enamafutha aphelele) namafutha e-trans (atholakala ekudleni okusetshenzisiwe). Gcina ukusetshenziswa okuphelele kwamafutha kungabi ngaphezu kwama-25% kuya kuma-30% wama-calories akho ansuku zonke. Lokhu kufaka phakathi amafutha we-monounsaturated ne-polyunsaturated.

Ukudla amafutha anempilo kungaholela ezinzuzweni ezithile zezempilo. Kodwa ukudla amafutha amaningi kungaholela ekutholeni isisindo. Wonke amafutha aqukethe ama-calories ayi-9 ngegramu ngayinye. Lokhu kungaphezu kokuphindwe kabili kwenani lama-calories atholakala kuma-carbohydrate namaprotheni.

Akwanele ukwengeza ukudla okuphezulu emafutheni angenashukela ekudleni okugcwele ukudla okungenampilo kanye namafutha. Esikhundleni salokho, esikhundleni samafutha agcwele noma we-trans ngamafutha anempilo. Sekukonke, ukususa amafutha anele kusebenza kabili ekunciphiseni amazinga e-cholesterol egazini kunokwanda kwamafutha we-polyunsaturated.

UKUFUNDA AMALEBULA OKUDLA KOKUDLA

Konke ukudla okuhlanganisiwe kunamalebula wokudla okunempilo okubandakanya okuqukethwe okunamafutha. Ukufunda amalebula okudla kungakusiza ukulandelela ukuthi ungakanani amafutha owadlayo ngosuku.

• Hlola amafutha aphelele ekukhonzeni okukodwa. Qiniseka ukuthi uhlanganisa inani lama-servings owadlayo ngasikhathi sinye.
• Bheka inani lamafutha agcwele kanye namafutha asetshenziswayo lapho kusetshenzelwa khona - amanye asephilile, awasuthisiwe. Amanye amalebula azobheka okuqukethwe okunamafutha kwe-monounsaturated ne-polyunsaturated. Abanye ngeke.
• Qiniseka ukuthi iningi lamafutha akho ansuku zonke avela emithonjeni ye-monounsaturated ne-polyunsaturated.
• Izindawo zokudlela eziningi zokudla okusheshayo nazo zinikeza imininingwane yokudla okunempilo kumamenyu abo. Uma ungayiboni ithunyelwe, cela iseva yakho. Ungase futhi ukwazi ukukuthola kuwebhusayithi yokudlela.

UKUKHETHA UKUDLA OKUNEMPILO

Ukudla okuningi kunenhlanganisela yazo zonke izinhlobo zamafutha. Ezinye zinenani eliphakeme lamafutha aphilile kunamanye. Ukudla namafutha anenani eliphakeme lamafutha we-polyunsaturated afaka:

• Ama-walnuts
• Imbewu ye-sunflower
• Imbewu yefilakisi noma uwoyela wefilakisi
• Izinhlanzi, njenge-salmon, i-mackerel, i-herring, i-albacore tuna ne-trout
• Amafutha ommbila
• Amafutha wesoya
• Uwoyela we-Safflower

Ukuze uthole izinzuzo zezempilo, udinga ukufaka esikhundleni samafutha angenampilo ngamafutha enempilo.

• Yidla ama-walnuts esikhundleni samakhukhi we-snack. Kepha qiniseka ukuthi ugcine ingxenye yakho incane, njengoba amantongomane anama-calories amaningi.
• Faka okunye kokudla ngezinhlanzi. Zama ukudla okungenani ukudla okungu-2 nezinhlanzi ngesonto.
• Fafaza imbewu yefilakisi lomhlabathi ekudleni kwakho.
• Faka ama-walnuts noma imbewu ye-sunflower kumasaladi.
• Pheka ngommbila noma u-safflower uwoyela esikhundleni sebhotela namafutha aqinile.

I-Polyunsaturated fatty acid; PUFA; Cholesterol - amafutha we-polyunsaturated; I-atherosclerosis - amafutha we-polyunsaturated; Ukuqina kwemithambo - amafutha we-polyunsaturated; Hyperlipidemia - amafutha polyunsaturated; Hypercholesterolemia - amafutha polyunsaturated; Isifo se-Coronary artery - amafutha we-polyunsaturated; Isifo senhliziyo - amafutha we-polyunsaturated; Isifo semithambo eseceleni - amafutha we-polyunsaturated; I-PAD - amafutha we-polyunsaturated; Unhlangothi - amafutha polyunsaturated; I-CAD - amafutha we-polyunsaturated; Ukudla okunempilo kwenhliziyo - amafutha we-polyunsaturated

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I-Grundy SM, i-Stone NJ, i-Bailey AL, et al. 2018 AHA / ACC / AACVPR / AAPA / ABC / ACPM / ADA / AGS / APhA / ASPC / NLA / PCNA Guideline on the management of blood cholesterol: umbiko we American College of Cardiology / American Heart Association Task Force on Clinical Practice Guidelines . UJ Am Coll Cardiol. 2019; 73 (24): e285-e350. I-PMID: 30423393 pubmed.ncbi.nlm.nih.gov/30423393/.

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.

Mozaffarian D. Ukudla okunomsoco kanye nezifo zenhliziyo nemithambo yegazi. 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 49.

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 ngoJanuwari 25, 2021.

• Amafutha Okudla
• Ungayinciphisa Kanjani I-cholesterol Ngokudla