Ukudla Okunamafutha Aphezulu Okusempilweni Okusempeleni

-Delile

• 1. Ukotapeya
• Ungayikhetha Kanjani Ukwatapheya Ophelele
• 2. Ushizi
• 3. Chocolate Emnyama
• 4. Amaqanda Aphelele
• 5. Inhlanzi Enamafutha
• 6. Amantongomane
• 7. Imbewu yeChia
• 8. Amafutha Omnqumo e-Extra Virgin
• 9. Amakhukhunathi Namafutha Kakhukhunathi
• 10. I-yogurt egcwele

Kusukela lapho amafutha ayedemoniwe, abantu baqala ukudla ushukela omningi, ama-carbs acwengekile kanye nokudla okusetshenzisiwe esikhundleni salokho.

Ngenxa yalokhu, umhlaba wonke usukhuluphele futhi uyagula.

Noma kunjalo, izikhathi ziyashintsha. Ucwaningo manje lukhombisa ukuthi amafutha, kufaka phakathi amanoni agcwele, akusiye usathane okwenziwa ukuthi abe (1,).

Zonke izinhlobo zokudla okunempilo okwenzeka ukuthi ziqukethe amafutha manje sezibuyele endaweni yesehlakalo se- "superfood".

Nakhu ukudla okuyishumi okunamafutha aphezulu okunempilo futhi okunempilo ngendlela emangalisayo.

1. Ukotapeya

Ukotapeya uhlukile kwezinye izithelo eziningi.

Ngenkathi izithelo eziningi zine-carbs, ama-avocado alayishwa ngamafutha.

Eqinisweni, ukwatapheya cishe ungama-77% wamafutha, ngama-calories, okubenza babe namandla kakhulu kunokudla okuningi kwezilwane (3).

I-fatty acid enkulu ngamafutha e-monounsaturated abizwa nge-oleic acid. Lokhu futhi yi-fatty acid evelele kumafutha omnqumo, ahambisana nezinzuzo ezahlukahlukene zezempilo (4,).

Ukwatapheya uphakathi kwemithombo emihle kakhulu ye-potassium ekudleni, futhi uqukethe i-potassium engaphezulu ngama-40% kunebhanana, ukudla okujwayelekile okuphezulu kwe-potassium.

Futhi zingumthombo omkhulu we-fiber, futhi izifundo zikhombisile ukuthi zinganciphisa i-cholesterol ye-LDL kanye ne-triglycerides, ngenkathi ikhulisa i-HDL ("enhle") cholesterol (,,).

Yize zinamafutha amaningi nama-calories amaningi, ucwaningo oluthile lukhombisa ukuthi abantu abadla ukwatapheya bavame ukukala kancane futhi babe namafutha amancane esiswini kunalawo angadli ().

Ukwatapheya isithelo, ngamafutha angama-77% wama-calories. Ziwumthombo omuhle kakhulu we-potassium ne-fiber, futhi zikhonjisiwe ukuthi zinezinzuzo ezinkulu zempilo yenhliziyo.

Ungayikhetha Kanjani Ukwatapheya Ophelele

2. Ushizi

Ushizi unomsoco omangalisayo.

Lokhu kunengqondo, ngoba i ephelele inkomishi yobisi isetshenziselwa ukukhiqiza ucezu olulodwa lukashizi.

Ingumthombo omkhulu we-calcium, i-vitamin B12, i-phosphorus ne-selenium, futhi iqukethe zonke izinhlobo zezinye izakhamzimba (10).

Futhi icebe kakhulu ngamaphrotheni, nocezu olulodwa lukashizi oluqukethe u-6.7 gram wamaprotheni, ofana nengilazi yobisi.

Ushizi, njengeminye imikhiqizo yobisi enamafutha aphezulu, futhi iqukethe ama-acid anamandla axhumene nazo zonke izinhlobo zezinzuzo, kufaka phakathi ingozi encishisiwe yohlobo lwesifo sikashukela sohlobo 2 ().

Ushizi unomsoco omangazayo, futhi ucezu olulodwa luqukethe inani elifanayo lezakhamzimba njengengilazi yobisi. Kungumthombo omuhle wamavithamini, amaminerali, amaprotheni wekhwalithi namafutha anempilo.

3. Chocolate Emnyama

Ushokoledi omnyama ungokunye kokudla okungajwayelekile kwezempilo okunambitheka ngendlela emangalisayo.

Inamafutha aphakeme kakhulu, namafutha acishe abe ngama-65% ama-calories.

Ushokoledi omnyama uyi-11% fiber futhi uqukethe ngaphezu kwe-50% ye-RDA yensimbi, i-magnesium, ithusi ne-manganese (12).

Iphinde ilayishwe ngama-antioxidants, kangangoba ingenye yokudla okuphezulu kakhulu okuhlolelwe amagoli, ngisho nama-blueberries angaphezulu (13).

Amanye ama-antioxidants akuyo anomsebenzi onamandla webhayoloji, futhi anganciphisa umfutho wegazi futhi avikele i-cholesterol ye-LDL egazini ekubeni yi-oxidized (14,).

Ucwaningo lukhombisa nokuthi abantu abadla ushokoledi omnyama ama-5 noma izikhathi ezingaphezulu ngesonto banamathuba angaphansi kwesigamu okufa ngenxa yesifo senhliziyo, uma kuqhathaniswa nabantu abangadli ushokoledi omnyama (,).

Kukhona futhi ezinye izifundo ezibonisa ukuthi ushokoledi omnyama ungathuthukisa ukusebenza kobuchopho, futhi uvikele isikhumba sakho ekulimaleni lapho uvezwa yilanga (18,).

Vele uqiniseke ukuthi ukhetha ushokoledi omnyama osezingeni eliphakeme, nge okungenani 70% ukhokho.

Ushokoledi omnyama unamafutha amaningi, kepha ulayishwe izakhi zomzimba nama-antioxidants. Kuyasebenza kakhulu ekuthuthukiseni impilo yenhliziyo.

4. Amaqanda Aphelele

Amaqanda aphelele abhekwa njengabanga mpilo ngoba izikhupha zinamafutha amaningi.

Eqinisweni, iqanda elilodwa liqukethe i-212 mg ye-cholesterol, okuyi-71% yokudla okunconywayo kwansuku zonke. Futhi, ama-calories angama-62% kumaqanda aphelele avela emafutheni (20).

Kodwa-ke, izifundo ezintsha zikhombisile ukuthi i-cholesterol emaqandeni ayithinti i-cholesterol esegazini, okungenani hhayi kubantu abaningi ().

Esisele nakho kungenye yokudla okuminyene kakhulu kwezakhi emhlabeni.

Amaqanda aphelele empeleni ilayishiwe ngamavithamini namaminerali. Ziqukethe okuncane cishe kwawo wonke umsoco owodwa esiwudingayo.

Futhi aqukethe ama-antioxidants anamandla avikela amehlo, kanye ne-choline eningi, isakhi sobuchopho i-90% yabantu engatholi ngokwanele (, 23).

Amaqanda nakho ukudla okunobungane bokulahleka kwesisindo.Ziyanelisa kakhulu futhi zinamaprotheni amaningi, isakhi esibaluleke kakhulu sokwehlisa isisindo ().

Yize benamafutha amaningi, abantu abashintsha ibhulakufesi elisuselwa okusanhlamvu ngamaqanda bagcina bedla ama-calories ambalwa futhi bancipha (,).

Amaqanda amahle kakhulu anothisiwe noma ondliwe. Musa nje ukulahla isikhuphasha, kulapho cishe zonke izakhamzimba zitholakala khona.

Amaqanda aphelele aphakathi kokudla okunomsoco kakhulu emhlabeni. Yize enamafutha amaningi ne-cholesterol, anomsoco omangalisayo futhi unempilo.

5. Inhlanzi Enamafutha

Omunye wemikhiqizo embalwa yezilwane abantu abaningi abavumayo ukuthi iphilile, yizinhlanzi ezinamafutha.

Lokhu kufaka hlangana i-fish efana ne-salmon, trout, mackerel, sardines kanye ne-herring.

Lezi zinhlanzi zilayishwe ama-omega-3 fatty acids anempilo yenhliziyo, amaprotheni asezingeni eliphakeme nazo zonke izinhlobo zezakhamzimba ezibalulekile.

Ucwaningo lukhombisa ukuthi abantu abadla izinhlanzi bavame ukuba nempilo enhle, babe nengozi ephansi yesifo senhliziyo, ukudangala, ukuwohloka komqondo nazo zonke izinhlobo zezifo ezivamile (, 28,).

Uma ungeke (noma ungeke) udle izinhlanzi, khona-ke ukuthatha isithasiselo samafutha wezinhlanzi kungaba wusizo. Amafutha wesibindi enhlanzi i-Cod ahamba phambili, aqukethe wonke ama-omega-3 owadingayo, kanye novithamini D omningi.

Izinhlanzi ezinamafutha njenge-salmon zilayishwa izakhi zomzimba ezibalulekile, ikakhulukazi i-omega-3 fatty acids. Ukudla izinhlanzi ezinamafutha kuxhumene nempilo ethuthukisiwe, nokwehla kwengozi yazo zonke izinhlobo zezifo.

6. Amantongomane

Amantongomane anempilo emangalisayo.

Zinamafutha amaningi anempilo nefayibha, futhi ziwumthombo omuhle wamaprotheni asuselwa ezitshalweni.

Amantongomane abuye abe novithamini E omningi futhi alayishwe nge-magnesium, okuyiminerali abantu abaningi abangakutholi ngokwanele.

Ucwaningo lukhombisa ukuthi abantu abadla amantongomane bavame ukuba nempilo enhle, futhi babe nengozi ephansi yezifo ezahlukahlukene. Lokhu kufaka ukukhuluphala, isifo senhliziyo nohlobo 2 sikashukela (,, 32).

Amantongomane anempilo afaka ama-alimondi, ama-walnuts, amantongomane ama-macadamia namanye amaningi.

Amantongomane agcwele amafutha anempilo, amaprotheni, uvithamini E ne-magnesium, futhi aphakathi kwemithombo engcono kakhulu yamaprotheni asuselwa ezitshalweni. Ucwaningo lukhombisa ukuthi amantongomane anezinzuzo eziningi zezempilo.

7. Imbewu yeChia

Imbewu ye-Chia ngokuvamile ayibonwa njengokudla "okunamafutha".

Kodwa-ke, i-ounce (amagremu angama-28) wembewu ye-chia empeleni iqukethe ama-gramu ayi-9 amafutha.

Uma ucabanga ukuthi cishe wonke ama-carbs embewu ye-chia ayi-fiber, iningi lama-calories kuwo empeleni avela emafutheni.

Eqinisweni, ngama-calories, imbewu ye-chia icishe ibe ngamafutha angama-80%. Lokhu kubenza ukudla kwezitshalo okunamafutha aphezulu kakhulu.

Lawa akuwona nje noma yimaphi amafutha, iningi lamafutha embewu ye-chia liqukethe i-omega-3 fatty acid enempilo yenhliziyo ebizwa nge-ALA.

Imbewu ye-Chia ingaba nezinzuzo eziningi zezempilo, njengokunciphisa umfutho wegazi nokuba nemiphumela yokulwa nokuvuvukala (,).

Futhi anomsoco omangalisayo. Ngaphezu kokulayishwa nge-fiber ne-omega-3s, imbewu ye-chia nayo igcwele amaminerali.

Imbewu ye-Chia iphezulu kakhulu emafutheni aphilile, ikakhulukazi i-omega-3 fatty acid ebizwa nge-ALA. Zilayishwe i-fiber namaminerali, futhi zinezinzuzo eziningi zezempilo.

8. Amafutha Omnqumo e-Extra Virgin

Okunye ukudla okunamafutha okuvuma cishe wonke umuntu ukuthi kunempilo, ngamafutha omnqumo e-virgin.

La mafutha ayinto ebalulekile ekudleni kwaseMedithera, okukhonjiswe ukuthi kunezinzuzo eziningi zezempilo (35,).

Amafutha omnqumo e-virgin angeziwe aqukethe amavithamini E no-K, kanti futhi ilayishiwe ngama-antioxidants anamandla.

Amanye alawa ma-antioxidants angalwa nokuvuvukala futhi asize ukuvikela izinhlayiya ze-LDL ezisegazini zingabi oxidized (,).

Kuboniswe futhi ukwehlisa umfutho wegazi, kuthuthukisa omaka be-cholesterol futhi kunezinhlobo zonke zezinzuzo ezihlobene nobungozi besifo senhliziyo (39).

Kuwo wonke amafutha namafutha asempilweni ekudleni, amafutha omnqumo ayintombi eyengeziwe ayinkosi.

Amafutha omnqumo ayizimfamona anezinzuzo eziningi zezempilo, futhi asebenza ngendlela emangalisayo ekuthuthukiseni impilo yenhliziyo.

9. Amakhukhunathi Namafutha Kakhukhunathi

Ukhukhunathi, namafutha kakhukhunathi, yimithombo ecebe kakhulu yamafutha agcwele emhlabeni.

Eqinisweni, cishe ama-90% wamafutha acid kuwo agcwele.

Noma kunjalo, abantu abadla ukhukhunathi omningi abanamazinga aphezulu esifo senhliziyo, futhi banempilo enhle (,).

Amafutha kakhukhunathi empeleni ahlukile kunamanye amafutha amaningi, futhi aqukethe ikakhulu ama-acid-chain chain aphakathi nendawo.

Lawa mafutha acid ahlanganiswa ngendlela ehlukile, aya ngqo esibindini lapho angaguqulwa abe yimizimba ye-ketone ().

Ucwaningo lukhombisa ukuthi amafutha aphakathi kwamaketanga anciphisa isifiso sokudla, asiza abantu ukuthi badle ama-calories ambalwa, futhi angakhuphula imetabolism ngama-calories angama-120 ngosuku (,).

Ucwaningo oluningi lukhombisa ukuthi lezi zinhlobo zamafutha zingaba nezinzuzo kubantu abane-Alzheimer's, futhi zikhonjisiwe nokuthi zikusiza ukuthi ulahlekelwe ngamafutha esiswini (,).

Amakhukhunathi aphakeme kakhulu kuma-acid fatty aphakathi nendawo, ahlanganiswa ngendlela ehlukile kunamanye amafutha. Banganciphisa isifiso sokudla, bandise ukushiswa kwamafutha futhi banikeze izinzuzo eziningi zezempilo.

10. I-yogurt egcwele

I-yogurt yangempela, enamafutha amaningi iphilile ngendlela emangalisayo.

Inazo zonke izakhi ezibalulekile ezifanayo neminye imikhiqizo yobisi enamafutha aphezulu.

Kodwa futhi kulayishwe ngamagciwane aphilayo, ama-probiotic, angaba nemiphumela enamandla empilweni yakho.

Ucwaningo lukhombisa ukuthi iyogathi ingaholela ekuthuthukisweni okukhulu kwempilo yokugaya ukudla, futhi ingasiza nokulwa nesifo senhliziyo nokukhuluphala (,,).

Vele uqiniseke ukuthi ukhetha i-yogurt yangempela, enamafutha amaningi bese ufunda ilebula.

Ngeshwa, ama-yogurts amaningi atholakala emashalofini ezitolo anamafutha amancane, kepha alayishwe ushukela ongeziwe esikhundleni salokho.

Kungcono ukugwema labo abanjengesifo.

Okuningi mayelana namafutha nezihloko ezihlobene:

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• Uyini Uwoyela Ocebile Ngokuthosa Okujulile? Iqiniso leCrispy
• Ukudla Okumnandi Okunamaphrotheni Ama-20