Buza Udokotela Wokudla: Ukudla Okushisa Amafutha

-Delile

• Buyekeza kwe-

Umbuzo: Ngabe kukhona izinguquko zokudla engingazenza ezizothuthukisa imetabolism yami, noma ngabe lokho kuyisimo nje?

A: Ngokuvamile isimangalo "sokudla okushisa amafutha" asilona iqiniso, ngoba ukudla okuningi akukwenzi ukwanda kokushiswa kwamakhalori kepha kunalokho kudala isimo somzimba lapho ukushiswa kwamafutha kufezwa khona kalula. I-Broccoli, isibonelo, ayikhulisi isilinganiso sakho semethabolikhi, kepha ukudla okuphansi kwekhalori okuqukethe ukugaya kancane ama-carbohydrate, i-fiber, nama-phytochemicals angasiza ukusula i-estrogen eyeqile. Zonke lezi zinto zingenza ukulahleka kwesisindo kusebenze kahle.

Kukhona, nokho, idlanzana elincane lokudla kwangempela okuncibilikisa amafutha, ukudla okuthi uma kudliwe kwandisa ikhalori yomzimba wakho- nekhono lokushisa amafutha. Amabili aziwa kakhulu futhi aziwa kakhulu yitiye eliluhlaza nopelepele oshisayo.

I-EGCG, i-antioxidant etiyeni eliluhlaza, ingakhuphula ukushiswa kwamafutha kanye nokuncipha kwesisindo uma ihlanganiswa ne-caffeine-okuvele kwenzeke ngokwemvelo ngetiye eliluhlaza.

Upelepele oshisayo uqukethe i-antioxidant capsaicin, engakhuphula uketshezi kwamafutha (okusho ukushiswa kwamafutha). Okuwukuphela kokubi kwi-capsaicin ukuthi udinga ukuyithatha ifomu lokwengeza ukuze uzuze izinzuzo zayo.

Futhi, ngokocwaningo olusha olushicilelwe ku Ijenali yaseMelika Yezempilo Yomtholampilo, amafutha e-monounsaturated-njengalawo atholakala kumafutha omnqumo nama-avocados-kufanele engezwe ohlwini lokudla okukusiza ukuthi ushise amakholori engeziwe.

Abaphenyi baqhathanisa ukudla okunamafutha amaningi e-monounsaturated nokudla okunamafutha amaningi futhi bathola ukuthi ukudla okunomsoco okunomsoco kukhiqize ukwanda okukhulu (kuze kube ngamaphesenti ama-4.3) ekusetshenzisweni kwamandla okuphumula kwabahlanganyeli (lokho kuyisayensi yenani lamakholori ayisisekelo ushisa usuku ngalunye ngaphandle kwezinga lomsebenzi wakho). Ababhali bokutadisha bacabanga ukuthi amafutha enza i-mitochondria yethu, izinjini ezishisa ikhalori zamaseli ethu, zivutha amandla amaningi njengokushisa.

Imithombo engiyithandayo yamafutha e-monounsaturated ihlanganisa:

• Iminqumo
• Amafutha e-Olive
• Amantongomane
• Amantongomane e-Macadamia
• Amantongomane
• Ukotapeya

Ungase ukhumbule emuva kwangaphambilini kwe- "Buza Udokotela Wokudla" lapho sibheke khona ucwaningo olukhombise ukwehla kwamafutha esiswini lapho ababambiqhaza bocwaningo benciphisa okushubile futhi bekhulisa amafutha e-monounsaturated ekudleni kwabo. Lezi zifundo ezimbili ezihlanganisiwe zikhombisa ukuthi kuhle ukuhamba udle ama-monos amaningi.

Buyekeza kwe-