I-Health Perks Kawoyela

-Delile

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Uzwile izikhathi eziyizigidi: Amafutha akulungile kuwe. Kodwa iqiniso liwukuthi, kuphela ezinye amafutha-njengaphakathi, amafutha aguquguqukayo namafutha agcwele-ayithinta kabi impilo yakho. Ezinye izinhlobo ezimbili zamafutha-monounsaturated kanye ne-polyunsaturated-empeleni zingathuthukisa impilo yakho ngokwehlisa i-LDL noma amazinga e-cholesterol "embi", ukusiza umzimba wakho ukumunca amavithamini ngisho nokuvimbela izinkinga ezithile zamehlo. Vele, akekho umuntu othi qala ukushintsha uwoyela womnqumo (ngisho namafutha enempilo eza nesabelo sawo esifanele sama-calories), kepha ukufaka imithamo emincane ekudleni kwakho kunezinzuzo zayo zezempilo. Nakhu ongakubeka esitokisini.

Amafutha e-Olive

Ingabe ukugqoka isaladi kungasindisa impilo yakho? Cha, kepha ukumunca izipuni ezimbili zamafutha omnqumo phezu kwemifino yakho kunganciphisa ingozi yesifo senhliziyo, ngokusho kweFood and Drug Administration. Khetha izinhlobo ezingezona ezentombi noma zezintombi, ngoba azicutshungulwa kancane ngakho-ke yenza ukwengeza okuhlakaniphile enhlizweni yokudla okunempilo. Futhi akubona nje abacwaningi bezinhliziyo abavela eNyuvesi yaseGranada naseYunivesithi yaseBarcelona abathola ukuthi izikhumba zomnqumo zingasiza ekuvikeleni umdlavuza wekoloni, kanti olunye ucwaningo lwaseSpain olushicilelwe ku Umdlavuza we-BMC isikisela ukuthi amafutha omnqumo angawanciphisa amathuba okuba nomdlavuza wamabele.

Uwoyela Wezinhlanzi

Enye into esemqoka ekudleni okunempilo kwenhliziyo uwoyela wezinhlanzi, oqukethe i-omega-3 fatty acids enganciphisa ubungozi besifo senhliziyo, isifo senhliziyo kanye nesigqi senhliziyo esingajwayelekile. Ucwaningo lukhombisa nokuthi uwoyela wezinhlanzi ungehlisa nomfutho wegazi kancane. Futhi izinzuzo zamafutha enhlanzi azipheli lapho-izifundo ezimbili ezihlukene zathola ukuthi amafutha ezinhlanzi angasiza futhi izinkinga zamehlo. Ucwaningo lokuqala, olwenziwe yi-Association for Research in Vision and Ophthalmology, lwathola ukuthi empeleni uwoyela wezinhlanzi kusuka izinhlanzi (njengoba kunjalo, hhayi ifomu le-capsule) zingavimbela lokho okubizwa ngokuthi "ukuwohloka kwe-macular okuhlobene nobudala" -umbono ofiphele okhula ube mubi ngokuhamba kwesikhathi (kungaholela nasekungaboni). Ucwaningo lwesibili, olwenziwe ngabacwaningi eSharp's Schepens Eye Research Institute, luveze ukuthi uwoyela wezinhlanzi uvikela isifo esomile lapho umzimba ungakhiphi izinyembezi ezanele. Ukusikisela kwabo? Yidla i-tuna.

Amafutha e-Flaxseed

Ngokuya ngocwaningo oluqhubekayo, i-flaxseed ingasiza ekuvikeleni umdlavuza ohlobene ne-hormone (ibele, i-prostate, i-colon) nesifo senhliziyo, ukwenza ngcono amazinga kashukela egazini, ukunciphisa inani lokukhanya okushisayo okuhambisana nokunqamuka kokuya esikhathini ngisho nokuvikela i-arthritis ne-asthma lapho isetshenziswa anti-inflammatory. Kudingeka ubufakazi obuningi besayensi ukuze kuqinisekiswe ukuthi ngabe ifilakisi iyasebenza yini ngalezi zindlela, kepha ithathwe ngemithamo emincane, ayikwazi ukulimaza ukuyifaka enhliziyweni yakho ukudla okunempilo. Elinye icebiso: Ukuthatha i-flaxseed ngendlela ye-capsule noma ukuyengeza kumenyu yakho yansuku zonke nakho kungaholela ekubeni izinwele nesikhumba esinempilo.

Amafutha we-Walnut

Ama-Walnuts ahlanganyela ezinye zezinzuzo zezempilo njengamafutha ezinhlanzi ngokuhlinzeka umzimba ngama-omega-3 fatty acids, ngokocwaningo olusha olwenziwe eNyuvesi yaseYale. Uyini-ke umehluko? Ucwaningo olushicilelwe ku Ijenali yaseMelika Yezempilo Yomtholampilo loMeyi odlule wathola ukuthi ama-walnuts anciphisa amazinga e-cholesterol ngenkathi amafutha ezinhlanzi ehlisa i-triglycerides-olunye uhlobo lwamafutha egazini lakho. Iphuzu eliyinhloko: Zombili zisiza inhliziyo.

Canola Amafutha

Ucabanga ukwenza i-stir-fry for dinner? Cabanga ukusebenzisa uwoyela we-canola, ovela embewini yesitshalo se-canola. Inenani elincane lamafutha agcwele kunamanye amafutha wokupheka ajwayelekile, kufaka phakathi uwoyela we-sunflower namafutha ommbila, futhi ngaphansi kuka uhhafu amafutha agcwele amafutha omnqumo (ungakhathazeki-amafutha omnqumo asakulungele). Ngokufana nezinzuzo zikawoyela wezinhlanzi, i-canola ingavimbela izinkinga zenhliziyo ngokwehlisa umfutho wegazi kanye ne-cholesterol, kanye nokunciphisa ukuvuvukala.

Amafutha Sesame

Njengowoyela we-canola, uwoyela wesesame-ovame ukusetshenziswa ezindleleni zokupheka zase-Asia-angasiza ekwelapheni ukuvuvukala, i-cholesterol nesifo senhliziyo. Ucwaningo lwango-2006 olushicilelwe ku- I-Yale Journal yeBiology kanye neMithi bathole ukuthi lapho abantu abanomfutho wegazi ophakeme beshintsha wonke amanye amafutha ngowoyela wesesame, umfutho wegazi wabo nesisindo somzimba sehla ngemva kwezinsuku ezingama-45. Vele uqiniseke ukuthi uyithatha ngemithamo emincane, njengoba njengamanye amafutha anempilo, uwoyela wesesame usenawo amagremu angu-13 wamafutha nama-calories angu-120 isipuni ngasinye. Ufuna ithiphu yobuhle? Amafutha eSesame nawo agcwele i-antioxidant vitamin E futhi ingahle ithuthukise ezinye izinhlobo zesikhumba.

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