Yini amafutha athambisanayo nokuthi yikuphi ukudla okufanele ukugweme

-Delile

• Ithebula lokudla okunamafutha amaningi
• Inani elivumelekile lamafutha adluliswayo ekudleni
• Ungayifunda kanjani ilebula lokudla
• Kungani ama-trans fat eyingozi empilweni
• Qonda umehluko phakathi kwamafutha we-trans namafutha agcwele

Ukusetshenziswa kaningi kokudla okunamafutha amaningi, njengebhikawozi nemikhiqizo yama-confectionery, njengamakhekhe, amaswidi, amakhukhi, u-ayisikhilimu, ukudla okulula okuhlanganisiwe kanye nokudla okuningi okusetshenzisiwe njenge-hamburger ngokwesibonelo, kungakhuphula i-cholesterol embi.

La mafutha e-hydrogenated afakwa ekudleni okusetshenzisiwe ngoba kuyindlela eshibhile yokwandisa impilo yawo yeshalofu.

Ithebula lokudla okunamafutha amaningi

Ithebula elilandelayo likhombisa inani lamafutha adluliswayo kokunye ukudla.

Ukudla okungokwemvelo, okungokwemvelo noma okungacutshungulwanga kahle, njengamabele, amantongomane aseBrazil namakinati, kuqukethe amafutha alungele impilo futhi angadliwa njalo.

Inani elivumelekile lamafutha adluliswayo ekudleni

Inani lamafutha angadliwa angadliwa afinyelela ku-2 g ngosuku, kucatshangelwa ukudla okungama-2000 kcal, kepha okuhle ukukudla okuncane ngangokunokwenzeka. Ukwazi inani lamanoni akhona ekudleni okunezimboni, umuntu kufanele abheke ilebula.

Noma ngabe ilebula lithi u-zero trans fat noma likhululekile kumafutha we-trans, usengakwazi ukungenisa lolo hlobo lwamafutha. Uhlu lwezithako kwilebula kufanele futhi lucingwe ngamagama afana nalawa::

Kodwa-ke, lapho umkhiqizo uqukethe ngaphansi kuka-0.2 g wamafutha wokuhambisa ngakunye, umenzi angabhala u-0 g wamafutha we-trans kwilebula. Ngakho-ke, ukukhishwa kwekhukhi eligxishiwe, okuvamise ukuba amakhukhi ama-3, uma lingaphansi kuka-0,2 g, ilebula lingakhombisa ukuthi wonke amaphakethe amakhukhi awanawo amafutha we-trans.

Ungayifunda kanjani ilebula lokudla

Buka kule vidiyo ukuthi yini okufanele uyihlole kulebuli yokudla okusetshenzisiwe ukuze ube nempilo:

Kungani ama-trans fat eyingozi empilweni

Amafutha weTrans ayingozi empilweni ngoba aletha ingozi njengokunyuka kwe-cholesterol embi (LDL) kanye nokwehla kwe-cholesterol enhle (HDL), okwandisa ubungozi besifo senhliziyo nesifo sohlangothi. Ngaphezu kwalokho, lolu hlobo lwamafutha luphinde luhlobane nobungozi bokungatholi abantwana, isifo i-Alzheimer's, isifo sikashukela kanye nezinye izinhlobo zomdlavuza. Uma lokhu kuyicala lakho, nansi indlela yokwehlisa i-cholesterol yakho embi.

Qonda umehluko phakathi kwamafutha we-trans namafutha agcwele

Amafutha agcwalisiwe nawo awuhlobo lwamafutha ayingozi empilweni, kepha ngokungafani namafutha adluliswayo, atholakala kalula emikhiqizweni efana nenyama enamafutha, ubhekeni, amasoseji, amasoseji nobisi nemikhiqizo yobisi. Ukusetshenziswa kwamafutha agcwele kufanele futhi kugwenywe, kepha umkhawulo wokutholwa kwalawa mafutha mkhulu kunomkhawulo onikezwe amafutha athengiswayo, cishe angama-22 g / ngosuku wokudla kcal ka-2000. Funda kabanzi ngamafutha agcwele.