Amaqiniso ngamafutha agcwele

Amafutha agcwele uhlobo lwamafutha adlayo. Ingenye yamafutha angenampilo, kanye namafutha we-trans. Lawa mafutha avame ukuqina ekamelweni lokushisa. Ukudla okufana nebhotela, owoyela wesundu nowokakhukhunathi, ushizi nenyama ebomvu kunamafutha amaningi agcwele.

Amafutha amaningi agcwele ekudleni kwakho angaholela esifo senhliziyo nakwezinye izinkinga zempilo.

Amafutha anelisiwe ayingozi empilweni yakho ngezindlela eziningana:

Ubungozi besifo senhliziyo. Umzimba wakho udinga amafutha anempilo ukuthola amandla neminye imisebenzi. Kodwa amafutha amaningi kakhulu angadala i-cholesterol emithanjeni yakho (imithambo yegazi). Amafutha anelisiwe aphakamisa i-cholesterol yakho ye-LDL (embi). I-cholesterol ephezulu ye-LDL inyusa ingozi yokuba nesifo senhliziyo nesifo sohlangothi.

Ukuzuza kwesisindo. Ukudla okuningi okunamafutha amaningi njenge-pizza, izimpahla ezibhakiwe, kanye nokudla okuthosiwe kunamafutha amaningi agcwele. Ukudla amafutha amaningi kungangeza ama-calories amaningi ekudleni kwakho futhi kukwenze ukhuluphale. Wonke amafutha aqukethe ama-calories ayi-9 ngegramu ngalinye lamafutha. Lokhu kungaphezu kokuphindwe kabili kwenani elitholakala kuma-carbohydrate namaprotheni.

Ukusika ukudla okunamafutha amaningi kungasiza ukugcina isisindo sakho siqinile futhi kugcine inhliziyo yakho iphilile. Ukuhlala esisindweni esinempilo kunganciphisa ingozi yokuba nesifo sikashukela, isifo senhliziyo, nezinye izinkinga zempilo.

Ukudla okuningi kunenhlanganisela yamafutha ahlukene. Ungcono uma ukhetha ukudla okuphezulu emafutheni anempilo, njengamafutha we-monounsaturated nama-polyunsaturated. La mafutha athanda ukuba uketshezi ekamelweni lokushisa.

Kufanele uthole malini nsuku zonke? Nazi izincomo ezivela ku-2015-2020 Dietary Guidelines for Americans:

• Akufanele uthole ngaphezu kwama-25% kuya kuma-30% ama-calories akho ansuku zonke avela emafutheni.
• Kufanele ukhawulele amafutha agcwele abe ngaphansi kwama-10% ama-calories akho ansuku zonke.
• Ukuqhubeka nokunciphisa ingozi yesifo senhliziyo yakho, nciphisa amafutha agcwele abe ngaphansi kwama-7% wekhalori yakho yansuku zonke.
• Ukudla ikhalori okungu-2 000, lokho kungama-calories ayi-140 kuya kwangama-200 noma ama-gramu ayi-16 kuye kwangama-22 (g) amafutha agcwele ngosuku. Njengesibonelo, ucezu olu-1 nje lwebhekoni eliphekiwe luqukethe cishe u-9 g wamafutha agcwele.
• Uma unesifo senhliziyo noma i-cholesterol ephezulu, umhlinzeki wakho wokunakekelwa kwezempilo angakucela ukuthi unciphise amafutha agcwele kakhulu.

Konke ukudla okuhlanganisiwe kunelebula yokudla okubandakanya okuqukethwe okunamafutha. Ukufunda amalebula okudla kungakusiza ukulandelela ukuthi ungakanani amafutha agcwele owadlayo.

Hlola amafutha aphelele ekukhonzeni oku-1. Futhi, hlola inani lamafutha agcwele lapho ukhonza khona. Bese uhlanganisa ukuthi mangaki ama-servings owadlayo.

Njengomhlahlandlela, lapho uqhathanisa noma ufunda amalebula:

• U-5% wenani lansuku zonke elisuka emafutheni nase-cholesterol liphansi
• U-20% wenani lansuku zonke elisuka emafutheni liphezulu

Khetha ukudla okunenani eliphansi lamafutha agcwele namafutha we-trans.

Izindawo zokudlela eziningi zokudla okusheshayo nazo zinikeza imininingwane yokudla okunempilo kumamenyu abo. Uma ungayiboni ithunyelwe, cela iseva yakho. Ungase futhi ukwazi ukukuthola kuwebhusayithi yokudlela.

Amafutha anelisiwe atholakala kukho konke ukudla kwezilwane, kanye neminye imithombo yezitshalo.

Lokhu kudla okulandelayo kungaba phezulu emafutheni agcwele. Eziningi zazo ziphansi kwezakhamzimba futhi zinamakhalori athe xaxa asuka kushukela:

• Izimpahla ezibhakiwe (ikhekhe, ama-donuts, ama-Danish)
• Ukudla okuthosiwe (inkukhu ethosiwe, ukudla kwasolwandle okuthosiwe, amafries aseFrance)
• Inyama enamafutha noma esetshenzisiwe (ubhekeni, isoseji, inkukhu enesikhumba, i-cheeseburger, i-steak)
• Imikhiqizo yobisi enamafutha aphelele (ibhotela, u-ayisikhilimu, uphudingi, ushizi, ubisi lonke)
• Amafutha aqinile njengamafutha kakhukhunathi, isundu, namafutha esundu kernel (atholakala ekudleni okuhlanganisiwe)

Nazi izibonelo zezinto zokudla ezithandwayo ezinamafutha agcwele okusetshenziswayo:

• Ama-ounces ayi-12 (i-oz), noma i-340 g, i-steak - 20 g
• Ushizi - 10 g
• Ukudlidliza kwe-vanilla - 8 g
• 1 tbsp (15 mL) ibhotela - 7 g

Kuhle ukuzelapha kulezi zinhlobo zokudla kanye ngesikhathi. Kepha, kungcono ukukhawulela ukuthi uzidla kangaki futhi ukhawulele osayizi bezabelo lapho uzenza.

Unganqamula ukuthi ungakanani amafutha agcweleyo owadlayo ngokufaka ukudla okunempilo ngezinketho ezingekho ezinempilo. Faka okunye ukudla okunamafutha agcwele nokudla okunamafutha we-polyunsaturated nama-monounsaturated. Nakhu ukuthi ungaqala kanjani:

• Buyisela inyama ebomvu ngenkukhu noma inhlanzi engenasikhumba izinsuku ezimbalwa ngesonto.
• Sebenzisa i-canola noma amafutha omnqumo esikhundleni sebhotela namanye amafutha aqinile.
• Faka ubisi olunamafutha aphelele ngobisi olunamafutha amancane noma olungenawo amafutha, iyogathi noshizi.
• Yidla izithelo eziningi, imifino, okusanhlamvu okuphelele, nokunye ukudla okunamafutha aphansi noma angenawo.

Cholesterol - amafutha agcwele; I-atherosclerosis - amafutha agcwele; Ukuqina kwemithambo yegazi - amafutha agcwele; Hyperlipidemia - amafutha agcwele; I-Hypercholesterolemia - amafutha agcwele; Isifo semithambo yegazi - amafutha agcwele; Isifo senhliziyo - amafutha agcwele; Isifo semithambo eseceleni - amafutha agcwele; I-PAD - amafutha agcwele; Unhlangothi - amafutha agcwele; I-CAD - amafutha agcwele; Ukudla okunempilo kwenhliziyo - amafutha agcwele

Chowdhury R, ​​Warnakula S, Kunutsor S, et al. Inhlangano yokudla, ukujikeleza, nokunezela ama-fatty acids anengozi ye-coronary: ukubuyekezwa okuhlelekile nokuhlaziywa kwemeta. U-Ann Intern Med. 2014; 160 (6): 398-406. I-PMID: 24723079 pubmed.ncbi.nlm.nih.gov/24723079/.

U-Eckel RH, uJakicic JM, u-Ard JD, et al. Umhlahlandlela we-2013 AHA / ACC wokulawulwa kwendlela yokuphila ukunciphisa ubungozi benhliziyo: umbiko we-American College of Cardiology American / Heart Association Task Force on Guidelines of Practice. 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.

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; Iwebhusayithi Yezinsizakalo Zocwaningo Lwezolimo. IFoodData Central, 2019. fdc.nal.usda.gov. Kufinyelelwe ngoJulayi 1, 2020.

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