Buza Udokotela Wokudla: Ingabe Udla Amafutha Anempilo Aningi Kakhulu?

-Delile

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Umbuzo: Ngiyazi ukudla okufana nama-alimondi, ukwatapheya, amafutha omnqumo, ne-salmon kunamafutha e-monounsaturated, kodwa angakanani "amafutha anempilo" amaningi kakhulu? Futhi kungakanani kwalokhu kudla okunamafutha okufanele ngidle ukuze ngithole izinzuzo ngaphandle kokukhuluphala?

A: Umbuzo omuhle. Amafutha ayinto enhle, kodwa awehlukile kulokho wena can uthole okuningi kwazo. Amakhalori abalulekile, futhi ikakhulukazi namafutha, kulula ukudla amakhalori amaningi ngaphandle kokwazi. Ngizoqagela izinto ezimbalwa ukuze ngiphendule imibuzo yakho ngokunembile.

Ake sicabange ukuthi udla ama-calories angu-1700 ngosuku, futhi ulandela ukudla okungamaphesenti angaba ngu-40 ama-carbohydrates, amaprotheni angu-30%, namafutha angamaphesenti angu-30 (ukudla okunengqondo, okusesilinganisweni). Udla izidlo ezi-3 no-1 isidlo sama-alimondi (1oz) usuku ngalunye.

Usebenzisa lezi zinombolo uzobe udla amagremu angama-57 amafutha ngosuku. I-snack yakho ye-1oz yama-alimondi iqukethe amagremu angu-14 wamafutha, okukushiya namagremu angu-14 wamafutha ekudleni kwakho ngakunye. Leli inani lamafutha atholakala ku-1 Tbsp kawoyela (i-olive, sesame, kakhukhunathi, i-canola, njll) noma i-½ ye-avocado. I-ounce elilodwa loshizi liqukethe amagremu ayi-9 amafutha, kanti iqanda elilodwa eliphelele liqukethe amagremu ayi-6. Uyabona ukuthi empeleni kulula kakhulu ukuhlangabezana nezinhloso zakho zamafutha zosuku.

Inani lamafutha angabangela ukuthi ukhuluphale liwumbuzo wengqikithi yama-calories. Awudingi ukuvaleleka kumaphesenti angu-30 amakholori avela kumafutha esibonelo engiwasebenzise ngenhla, kodwa phakathi kwamaphesenti angu-30-35 yilapho abantu abaningi kufanele bahlale khona, ngaphandle uma bekhawulela kakhulu ama-carbohydrates (amaphesenti angu-20 engqikithi yamakholori). Ukucwaninga ngokudla okune-carbohydrate ephansi kakhulu kukhombisa ukuthi ungakhululeka ngokwengeziwe ngokudla kwakho amafutha lapho ama-carbohydrate akho ephansi kakhulu.

Ithiphu yokugcina engihlale ngiyitshela amaklayenti ukukala uwoyela. Kulula kakhulu ukuthela u-2 Tbsp wamafutha omnqumo epanini esikhundleni sika-1. Lelisu elilula lingaguqula ngokushesha ukudla kwakho okunamafutha nekhalori kusuka okweqile kuye kokufanele.

UDkt Mike Roussell, i-PhD, ungumeluleki onomsoco owaziwa ngekhono lakhe lokuguqula imiqondo eyindida yokudla okunempilo ibe yimikhuba namasu asebenzisekayo amaklayenti akhe, afaka phakathi abasubathi abangochwepheshe, abaphathi, izinkampani zokudla nezindawo eziphezulu zokuqina. UDkt Mike ungumbhali we Uhlelo lukaDkt. Mike's 7 Step Weight Loss Plan futhi oluzayo Izinsika ezi-6 zokudla okunomsoco.

Xhuma noDkt Mike ukuthola amathiphu wokudla nokudla okulula ngokulandela i- @mikeroussell ku-Twitter noma ube ngumlandeli wekhasi lakhe le-Facebook.

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