Ukudla okunamafutha agcwele
-Delile
- Uhlu lokudla okunamafutha agcwele
- Qonda ukuthi kungani amafutha agcwele kabi
- Uyini umehluko phakathi kwamafutha agcwele namanoni angasuthisiwe
Amafutha agcwalisiwe angatholakala, ikakhulukazi, ekudleni okuvela ezilwaneni, njengezinyama ezinamafutha, ibhotela nemikhiqizo yobisi, kepha futhi ikhona nasemafutheni nakwizakhi zikakhukhunathi kanye namafutha esundu, kanye nakwemikhiqizo eminingi esezimbonini.
Ngokuvamile, lolu hlobo lwamafutha lunzima ekamelweni lokushisa. Kubalulekile ukugwema ukusetshenziswa ngokweqile kwamafutha agcwele ngoba kusiza ukukhulisa i-cholesterol futhi kukhuthaze ukuzuza kwesisindo.
Ukudla kwezilwane okunamafutha agcwele
Ukudla okunezimboni okunamafutha agcweleUhlu lokudla okunamafutha agcwele
Ithebula elilandelayo liqukethe uhlu lokudla nenani lamafutha agcwele akhona ku-100g wokudla.
| Ukudla | Amafutha agcwalisiwe nge-100 g yokudla | Amakholori (kcal) |
| Isinqumelo | 26.3 g | 900 |
| Ubhekeni obiwe | 10.8 g | 445 |
| Inyama yenkomo enamafutha | 3.5 g | 312 |
| Inyama yenkomo engenamafutha | 2.7 g | 239 |
| Inkukhu enesikhumba esosiwe | 1.3 g | 215 |
| Ubisi | 0.9 g | 63 |
| Iphakethe Isnack | 12.4 g | 512 |
| Isilondolozi esinezinto | 6 g | 480 |
| I-Lasagna efriziwe yase-Bolognese | 3.38 g | 140 |
| Isoseji | 8.4 g | 192 |
| Ibhotela | 48 g | 770 |
Kunconywa ukuthi ukutholakala kwamafutha agcwele kungadluli ku-10% wenani eliphelele le-caloric, ngakho-ke, ekudleni kwekhalori okungu-2 000, awukwazi ukudla ngaphezu kwama-22.2 g wamafutha agcwele ngosuku. Okufanelekile wukudla okuncane kakhulu kwalolu hlobo lwamafutha, ngakho-ke hlola ilebula lokudla ngenani lamafutha agcwele analo.
Qonda ukuthi kungani amafutha agcwele kabi
Amafutha agcwalisiwe amabi ngoba aqoqeka kalula ezindongeni zangaphakathi zemithambo yegazi, ezingasheshisa ukwakheka kwamapulangwe anamafutha nokugcwala kwemithambo, okungenzeka kubangele i-atherosclerosis, ukwanda kwe-cholesterol, ukukhuluphala ngokweqile nezinkinga zenhliziyo. Ngaphezu kwalokho, amafutha agcwele ngokuvamile atholakala ekudleni okunama-caloric kakhulu, njengoba kunjalo ngezinyama ezibomvu, ubhekeni, isoseji kanye nabaqhekezi abagxishiwe, ngokwesibonelo, nakho okunomthelela ekukhuluphaliseni nasekukhuliseni i-cholesterol.
Uyini umehluko phakathi kwamafutha agcwele namanoni angasuthisiwe
Umehluko omkhulu phakathi kwamafutha agcwele kanye namafutha angagculisi ukwakheka kwawo kwamakhemikhali, okwenza amafutha agcwele, uma esetshenziswa ngokweqile, abe yingozi empilweni yethu. Amafutha angagcotshwanga anempilo futhi asiza ukwenza ngcono amazinga e-cholesterol, ahlukaniswe abe yi-monounsaturated ne-polyunsaturated.
Amafutha ayisithako esinikeza ukudla ukunambitheka okwengeziwe, futhi umsebenzi waso omqoka emzimbeni ukunikeza amandla. Kunezinhlobo ezahlukene zamafutha:
- Amafutha agcwalisiwe: kumele zigwenywe futhi zitholakala enyameni, kubhekeni nasososeji, isibonelo;
- Amafutha weTrans: kufanele kugwenywe futhi kutholakala kumakhukhi agxishiwe nakumajarini, isibonelo;
- Amafutha angagcotshwanga: kufanele zisetshenziswe kaningi ngoba zinenzuzo enhliziyweni, futhi zitholakala ekudleni okufana namafutha omnqumo namantongomane.
Ukwehlisa i-cholesterol embi, kuyadingeka futhi ukunciphisa ukusetshenziswa kwamafutha we-trans. Nakhu ukuthi ungalawula kanjani i-cholesterol:
- Ukudla okunamafutha amaningi
- Ungayinciphisa kanjani i-cholesterol embi
Ukukhethwa Kwesiza
Izixazululo Zomkhuhlane Wesisu
