Buza Udokotela Wokudla: Ukubaluleka Kwamafutha E-Polyunsaturated

-Delile

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Umbuzo: Ngabe kufanele ngidle amafutha amaningi we-polyunsaturated kunezinye izinhlobo zamafutha? Uma kunjalo, yimalini eningi kakhulu?

A: Muva nje, amafutha agcwele abe yisihloko esithandwa kakhulu ekudleni, ikakhulukazi njengoba ucwaningo olusha lubonisa ukuthi ukudla okusesilinganisweni kwamafutha agcwele kungase kungabi yingozi empilweni yakho yenhliziyo njengoba sasike sacabanga. Ngenxa yalokhu, abantu bebelokhu bethi izinzuzo zamafutha agcwele ngenkathi bedlala indima yamafutha e-polyunsaturated ekudleni kwabo-okuyiphutha.

Uma ufuna ukunciphisa i-cholesterol yakho ye-LDL, khona-ke ukwandisa amafutha angagcwalisiwe (i-polyunsaturated ne-monounsaturated) ngenkathi ukunciphisa amafutha agcwele ekudleni kwakho kuyindlela elula yokwenza lokhu. Ngaphambi kokuba izinzuzo zamafutha angagcotshwanga ziqondwe ngokuphelele, abantu babetshelwa ukuthi badle amafutha anele kakhulu bese befaka lawo mafutha ekudleni kwabo ngama-carbohydrate. (Thola ukuthi ngabe udla amafutha amaningi enempilo.)

Kodwa-ke, abantu abazange bagcine benciphisa ukudla kwabo amafutha agcwele - esikhundleni salokho, bavele badla ama-carbohydrate ekhwalithi ephansi kakhulu, acwengekile (okungukuthi isinkwa esimhlophe), engayisizanga nhlobo impilo yabantu baseMelika. Esikhundleni salokho, landela lawa macebiso ukuze uqiniseke ukuthi uthola okwanele kohlobo ngalunye lwamafutha.

Kugcine Kukulinganisela

Ngokuvamile ngincoma ukuthi amaklayenti athole ingxenye eyodwa kwezintathu zamafutha awo emithonjeni yamafutha egcwele (ibhotela, inyama ebomvu, ubisi olunamafutha agcwele), ingxenye eyodwa kwezintathu kusuka ku-polyunsaturated (ama-walnuts, inhlanzi enamafutha, uwoyela we-canola), nengxenye eyodwa kwezintathu kusuka ku-monounsaturated ( amafutha omnqumo, ukwatapheya, amantongomane e-macadamia). Ungena enkingeni lapho uqala ukunciphisa kakhulu noma ukwandisa iqembu elilodwa. Ngiyadinwa lapho ngizwa ochwepheshe beluleka abantu ukuthi badle wonke amanoni agcwele amanzi abawadingayo - izeluleko ezimbi nje lezo! Yonke into ekudleni kwakho imayelana nokulinganisela, lapho udla okuthile okuthile, uzodinga ukudla kancane kwenye into-futhi abantu babonakala bekhumbula njalo ingxenye "yokudla kakhulu" futhi bakhohlwe ingxenye "yokudla kancane".

Ucwaningo olusha lwamafutha agcwele luphakamisa ukuthi ukudla ama-carbohydrate acolisisiwe esikhundleni samafutha agcwele kungumbono omubi-okubi kakhulu kunokuba uvele ushiye ukudla kwakho okunamafutha wedwa kwasekuqaleni. Umbono ongcono: Yidla amanye (kodwa hhayi ngokweqile) amafutha agcwele, kodwa futhi udle amafutha e-monounsaturated, amafutha e-polyunsaturated, futhi unciphise ushukela owengeziwe kanye nezinhlamvu ezihlungiwe ekudleni kwakho ngangokunokwenzeka. (Zama lawa mafutha amasha anempilo angu-8 ozopheka ngawo!)

Uma Kufanele, Ncika Ngaseningizimu

Uma ujwayele ukudla uhlobo olulodwa lwamafutha, ngingancoma ukuthi udle amafutha amaningi angagcwele (i-polyunsaturated ne-monounsaturated). Ukufaka esikhundleni samafutha agcwele ngokweqile ngamafutha angagcwali kuholela ekwehleni kwamafutha esisu alimazayo emzimbeni ahlala ezungeze izitho zakho. Olunye ucwaningo lukhombisa ukuthi uma udla ngokweqile, ukusebenzisa amafutha amaningi we-polyunsaturated (uma kuqhathaniswa namafutha agcwele) kuholela emafutheni omzimba amancane. Noma amanoni agcwele anambitheka amnandi, futhi ayadingeka emisebenzini ehlukahlukene yeselula neyokwakheka, inzuzo yezempilo yokudla amafutha amaningi agcwele imvamisa yeqiwe. (Ngakho-ke ngokuzayo uma usekhishini, zama lokhu okushintshwayo okuphezulu kwezithako ezinamafutha ezingcono kunebhotela.)

Hamba Nati

Ungathola amafutha we-polyunsaturated ekudleni kwakho emithonjeni enjengamantongomane nembewu, aqukethe kokubili amafutha we-polyunsaturated nama-monounsaturated. Eminye imithombo yamafutha we-polyunsaturated afaka phakathi amafilakisi, uwoyela we-flaxseed, u-oyela we-canola, kanye ne-oyela yembewu yesame ethosiwe noma ejwayelekile.

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