Ukudla okunothe okunamafutha

-Delile

• Inani elinconyiwe ngosuku
• Inani lamafutha ekudleni
• Imithombo emikhulu yamafutha angagcotshiwe (Kuhle)
• Imithombo eyinhloko yamafutha agcwele (Akulungile)
• I-Trans Fat (Okubi)

Imithombo esemqoka yamafutha amahle ekudleni izinhlanzi nokudla okuvela emithini, njengeminqumo, uwoyela womnqumo kanye nokwatapheya. Ngaphezu kokunikeza amandla nokuvikela inhliziyo, lokhu kudla futhi kuyimithombo yamavithamini A, D, E no-K, abalulekile ekuvikeleni izinkinga ezinjengobumpumputhe, i-osteoporosis kanye nokopha.

Kodwa-ke, amafutha ezilwane noma e-hydrogenated, njengalawo akhona enyameni, ama-cracker agxishiwe kanye no-ayisikhilimu, ayifanele impilo ngoba acebile ngamafutha agcwele noma athambisayo, athanda ukwanda kwe-cholesterol nokubukeka kwe-atherosclerosis.

Inani elinconyiwe ngosuku

Inani lamafutha anconywayo okufanele lisetshenziswe ngosuku ngama-30% wamanani aphelele ekhalori lansuku zonke, kodwa ama-2% kuphela angaba ngamafutha adluliswayo kanye namafutha agcwele afinyelela ku-8%, njengoba lokhu kuyingozi empilweni.

Isibonelo, umuntu omdala ophilile onesisindo esanele udinga ukudla cishe ama-2000 kcal ngosuku, cishe u-30% walowo mandla avela emafutheni, okunikeza ama-kcal angama-600. Njengoba u-1 g wamafutha eno-9 kcal, ukufinyelela kuma-kcal angama-600 umuntu kumele adle cishe u-66.7 g wamafutha.

Kodwa-ke, leli nani kufanele lihlukaniswe ngale ndlela elandelayo:

• Amafutha weTrans(kufika ku-1%): 20 kcal = 2 g, engatholwa ngokusetshenziswa kwezingcezu ezi-4 ze-pizza efriziwe;
• Amafutha agcwalisiwe (kufika ku-8%): I-160 kcal = 17.7 g, engatholakala ku-225 g we-steak eyosiwe;
• Amafutha angafakwanga (21%): 420 kcal = 46.7 g, engatholwa ngezipuni eziyi-4,5 zamafutha omnqumo e-virgin.

Ngakho-ke, kubonakala ukuthi kungenzeka ukuthi kudlule kalula izincomo zamafutha ekudleni, lapho kudingekile ukuthi unake ukuze ukusetshenziswa okuyinhloko kungamafutha amahle.

Inani lamafutha ekudleni

Ithebula elingezansi likhombisa inani lamafutha ekudleni okuyinhloko okunothe kulesi sakhi.

Ngaphezu kwalokhu kudla kwemvelo, ukudla okuningi okunezimboni kufaka ama-fatty acids amaningi, futhi ukwazi kahle inani lamafutha, kufanele ufunde amalebula bese ubona inani elivela kuma-lipids.

Imithombo emikhulu yamafutha angagcotshiwe (Kuhle)

Amafutha angagcotshwanga ayayilungela impilo, futhi angatholakala kakhulu ekudleni okuvela ezitshalweni ezifana namafutha omnqumo, ubhontshisi, ubhekilanga noma uwoyela we-canola, ama-chestnut, ama-walnuts, ama-alimondi, i-flaxseed, i-chia noma i-avocado. Ngaphezu kwalokho, zikhona nasezinhlanzi zasolwandle, njenge-salmon, i-tuna kanye ne-sardine.

Leli qembu lifaka amafutha e-monounsaturated, polyunsaturated ne-omega-3, asiza ukuvimbela isifo senhliziyo, ukuthuthukisa ukwakheka kwamaseli nokusiza ukumunca amavithamini A, D, E no-K emathunjini. Funda kabanzi ku: Amafutha amahle enhliziyo.

Imithombo eyinhloko yamafutha agcwele (Akulungile)

Amafutha agcwalisiwe uhlobo lwamafutha amabi atholakala kakhulu ekudleni okuvela ezilwaneni, njengenyama ebomvu, ubhekeni, isinqumelo, ubisi noshizi. Ngaphezu kwalokho, itholakala ngobuningi emikhiqizweni yezimboni elungele ukusetshenziswa, njengama-crackers agxishiwe, ama-hamburger, i-lasagna nososo.

Lolu hlobo lwamafutha lwandisa i-cholesterol futhi luqoqele emithanjeni yegazi, okungadala ukuthi imithambo ivaleke futhi kwandise ubungozi bezinkinga zenhliziyo ezifana ne-atherosclerosis ne-infarction.

I-Trans Fat (Okubi)

Amafutha weTrans wuhlobo olubi kakhulu lwamafutha, njengoba lunomphumela wokwandisa i-cholesterol embi nokunciphisa i-cholesterol enhle emzimbeni, okwandisa kakhulu ubungozi bezinkinga zenhliziyo nomdlavuza.

Kutholakala ekudleni okunezimboni okuqukethe amafutha emifino ane-hydrogenated njengesithako, njengezinhlama zamakhekhe ezenziwe ngomumo, amakhukhi agxishiwe, imajarini, ukudla okulula okuhlanganisiwe, u-ayisikhilimu, ukudla okusheshayo, i-lasagna efriziwe, ama-chicken nuggets nama-microwave popcorn.

Bona ezinye izakhamzimba ku:

• Ukudla okune-carbohydrate
• Ukudla okunothile ngamaphrotheni