Esinye Isizathu Esibalulekile Sokudla Amafutha Anempilo Eningi

-Delile

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Amantongomane, imbewu, nama-avocado yimithombo emihle yamafutha anempilo okufanele wonke umuntu awafake ekudleni kwabo. Futhi ngenkathi uledlula emafutheni uwonke, noma ikakhulukazi izinhlobo ezingenampilo (isb., Ukugqokwa kwesaladi) kungawaphinda kabili amakhalori esidlweni sakho, ingxenye ekhunjulwayo yamafutha ibalulekile ngezizathu eziningi kunezinzuzo zamafutha uqobo . Amafutha anempilo angakusiza ngempela ukuthi uthole i-nutrient bang ye-caloric buck yakho, futhi.

Kungani? Kunezinhlobo ezimbili zamavithamini laphaya: amavithamini ancibilikiswa ngamanzi namafutha. Amavithamini amaningi (afana novithamini C nawo wonke amavithamini B akho) ayancibilika emanzini, ngakho-ke ayaphuma nje lapho esetshenziswe ngokweqile. Kepha amavithamini A, D, E, no-K athathwa njengamafutha ancibilikayo futhi agcinwa isikhathi eside esibindini nasemafutheni. Ngakho-ke nakuba udinga ukudla uvithamini C namanye amavithamini ancibilikayo emanzini njalo, umzimba wakho ulenga kumavithamini ancibilikayo isikhathi eside. (Ukuthi uhambo olubandakanya isonto lonke oluya eMexico lunganikeza umzimba wakho uvithamini D owenele ukukugcina amasonto!)

Amavithamini ancibilikiswa ngamafutha enza ngqo lokho kuzwakala-ancibilika emthonjeni wamafutha adlayo futhi ahanjiswa emathunjini, angene egazini, abese angene esibindini aze adingeke. Kepha kulapho kufanele uqaphele khona. Ukuze uvune ngokugcwele izinzuzo zamavithamini A, D, E, no-K, ukudla kwakho kudinga ukuba namafutha anempilo okwanele ukuthwala la mavithamini emzimbeni wakho wonke. Ukuphuza lawa mavithamini ngaphandle kwamafutha anele kufana nokufaka igesi emotweni kodwa ukungabi namuntu esihlalweni somshayeli. Ngeke uye ndawo ngalelo thangi eligcwele legesi (isitsha sakho esikhulu semifino) ngaphandle komshayeli oqokiwe (~ amafutha!).

Ukulungiswa, kunjalo, akujahi phansi i-smoothie yakho nebhokisi lamadonathi athosiwe ajulile. Ngenye indlela, ucwaningo luphakamisa ukuthi ukumuncwa kwamavithamini empeleni kungcono kakhulu kunamafutha aphansi kuya kokulingene (cishe amagremu ayi-15 kuye kwangama-30) uma kuqhathaniswa namafutha noma ukudla okunamafutha kakhulu (ngaphezu kwama-gram angama-35). Ngakho-ke lokho kusho cishe i-ounce lamantongomane, isipuni samafutha omnqumo, noma i-1/3 ye-avocado. Kungcono futhi ukukhawulela amafutha agcwele avela emithonjeni yezilwane futhi ugweme amafutha e-trans, futhi esikhundleni salokho unamathele ekudleni okunamafutha amaningi e-polyunsaturated kanye namafutha e-monounsaturated njengamafutha omnqumo, ukwatapheya, amantongomane, imbewu, iflakisi, inhlanzi, ne-chia.

Ufuna ugqozi? Nayi enye yezinhlanganisela zami engiya kuzo. Ngenkathi kungekho bufakazi obuqinile bokuthi amafutha athile asiza ngokungaphezulu kokunye, ukungena ngokushaywa kwemithombo ehlukene engafakwanga kuhlinzeka ngokuhlukahluka-isici esiyinhloko sokudla okunempilo.

• Isaladi le-avocado elinamafutha omnqumo ukumuncwa kukavithamini E
• I-Cottage shizi enama-alimondi wokumunca uvithamini D.
• Ubhatata onesosi yamantongomane wokumunca uvithamini A
• Iklabishi e-Braised enezinhlanzi ezinamafutha zokumunca i-vitamin K

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