Ukudla okunamafutha amaningi okulungele inhliziyo
-Delile
- Uhlu lokudla okunamafutha amaningi
- Amafutha omnqumo amafutha angcono kakhulu ukuvikela inhliziyo, ngakho-ke funda ukukhetha uwoyela omuhle lapho uthenga.
Amafutha amahle enhliziyo angamafutha angahlanjululwa, atholakala kusalmon, ukwatapheya noma ifilakisi, ngokwesibonelo. La mafutha ahlukene ngezinhlobo ezimbili, i-monounsaturated ne-polyunsaturated, futhi ngokuvamile angamanzi ekamelweni lokushisa.
Amafutha angenasuturated abhekwa njengelungile ngoba ngaphezu kokwehlisa inani eliphelele le-cholesterol, i-LDL (bad) cholesterol ne-triglycerides, futhi asiza ekugcineni i-HDL (good) cholesterol ephezulu.
Uhlu lokudla okunamafutha amaningi
Bona ithebula elingezansi ngenani lamafutha amahle akhona ku-100 g wokunye ukudla.
| Ukudla | Amafutha Angagcwalisiwe | Amakholori |
| Ukwatapheya | 5.7 g | 96 kcal |
| I-tuna, igcinwe emafutheni | 4.5 g | 166 kcal |
| I-salmon engenasikhumba, eyosiwe | 9.1 g | 243 kcal |
| Ama-sardine, agcinwe emafutheni | 17.4 g | 285 kcal |
| Iminqumo ehlaza okotshani | 9.3 g | 137 kcal |
| Amafutha omnqumo e-virgin angeziwe | 85 g | 884 kcal |
| Amakinati, osiwe, usawoti | 43.3 g | 606 kcal |
| I-Chestnut yasePará, eluhlaza | 48.4 g | 643 kcal |
| Imbewu yeSesame | 42.4 g | 584 kcal |
| I-flaxseed, imbewu | 32.4 g | 495 kcal |
Okunye ukudla okunothile kula mafutha yilawa: i-mackerel, uwoyela wemifino onjenge-canola, i-palm ne-soy oil, i-sunflower nembewu ye-chia, amantongomane, ama-alimondi namasheya. Bona inani lamantongomane okudla okufanele uwasebenzise ukuthuthukisa impilo: Amantongomane e-cashew angayithuthukisa kanjani impilo.
Ukudla okunamafutha amaningi
Ukudla okuphezulu emafutheni angasetshenzisiweUkuze kube nemiphumela emihle kakhulu yezinzuzo zayo, amafutha amahle kufanele abekhona ekudleni, esikhundleni samafutha amabi, agcwele futhi ahambisa amafutha. Ukuthola ukuthi yikuphi ukudla okunamafutha amabi okuphakathi, funda: ukudla okunamafutha agcwele nokudla okunamafutha amaningi.
Ezinye izakhiwo zamafutha amahle yilezi:
- Thuthukisa ukujikeleza kwegazi,
- Khuthaza ukuphumula kwemithambo yegazi, kusiza ukunciphisa umfutho wegazi;
- Yenza njenge-antioxidant emzimbeni;
- Thuthukisa inkumbulo;
- Qinisa amasosha omzimba;
- Vimbela isifo senhliziyo.
Yize amafutha angasetshenziswanga elungele inhliziyo, asenonile futhi anama-calories amaningi. Ngakho-ke, ngisho namafutha amahle kufanele adliwe ngokulinganisela, ikakhulukazi uma umuntu ene-cholesterol ephezulu, umfutho wegazi ophakeme, isifo sikashukela noma ukukhuluphala ngokweqile.
Amafutha omnqumo amafutha angcono kakhulu ukuvikela inhliziyo, ngakho-ke funda ukukhetha uwoyela omuhle lapho uthenga.
Izindatshana Zakho
Amafutha wokudla nezingane
