AmaGramu Amafutha - Kufanele Uwadle Kangakanani Amafutha Ngosuku?

-Delile

• Yini amafutha?
• Imisebenzi kanye nezinzuzo zamafutha
• Izinhlobo ezahlukene zamafutha
• Amafutha e-Monounsaturated
• Amafutha we-Polyunsaturated
• Amafutha anelisiwe
• Amafutha weTrans
• Mangaki amafutha anempilo ongawadla ngosuku?
• Ukudla okunamafutha amancane
• Amafutha aphezulu, i-carb ephansi noma ukudla kwe-Ketogenic
• Ukudla okulingene okunamafutha aseMedithera
• Ukudla okunamafutha amaningi anempilo
• Amafutha e-Monounsaturated
• Amafutha we-Polyunsaturated
• Amafutha anelisiwe
• Okubalulekile

Amafutha yingxenye ebalulekile yokudla kwakho, kepha ukuthola ukuthi ungadla okungakanani kungadida.

Eminyakeni engama-50 edlule, abantu abaningi basukile emafutheni amaphakathi baya ekudleni okunamafutha amancane, ngokuya ngezincomo ezivela ezinhlanganweni zezempilo.

Kodwa-ke, ukushicilelwa akusacacisi umkhawulo ongaphezulu wokuthi ungakanani inani lamafutha okufanele uwadle.

Lo mbhalo ubheka ngokuningiliziwe izinhlobo ezahlukene zamafutha futhi unikeze iziphakamiso zokuthi ungadla malini ngosuku.

Yini amafutha?

Kanye nama-protein nama-carbs, amafutha angenye yama-macronutrients amathathu ekudleni kwakho.

Udla amanoni ngesimo se-triglycerides. I-molecule ye-triglyceride inama-acid amathathu anamathele emgogodleni we-glycerol. Ama-acid anamafutha aqukethe amaketanga wamakhaboni nama-hydrogens.

Enye indlela yokuhlukanisa amafutha ubude bamaketanga abo ekhabhoni:

• ama-fatty chain chain: ngaphansi kwamakhabethe ayi-6
• okuphakathi kwama-chain fatty acids: 6-12 amakhabethe
• ama-fatty chain chain: 13–21 amakhabethe
• ama-fatty chain amaningi kakhulu: 22 noma ngaphezulu amakhabethe

Iningi lamafutha owadlayo liyi-long chain chain fatty acids. Ama-fatty-chain fatty acids akhiqizwa ikakhulukazi lapho ama-bacteria evundisa i-fiber encibilikayo kukholoni yakho, yize amafutha obisi aqukethe namanani amancane.

Amafutha eketanga elide namaketanga amade kakhulu afakwa egazini bese ekhishelwa kumaseli omzimba njengoba kudingeka. Kodwa-ke, isibindi sithatha amafutha we-short-chain and medium-chain ngqo futhi siwagcine njengamandla.

Isifinyezo: Amafutha angenye yama-macronutrients amathathu. Umzimba
ibamunca ekudleni futhi ibasebenzisele amandla neminye imisebenzi.

Imisebenzi kanye nezinzuzo zamafutha

Amafutha enza imisebenzi eminingi futhi anikezela ngezinzuzo eziningana zezempilo:

• Amandla: Amafutha awumthombo omuhle wamandla. Inikeza ama-calories ayi-9 ngegramu ngayinye, kanti amaprotheni nama-carbs ngalinye linikeza ama-calories ayi-4 ngegramu ngalinye.
• Umthethonqubo wehormone kanye nowofuzo Amafutha alawula ukukhiqizwa kwamahomoni okuzala nawama-steroid, kanye nezakhi zofuzo ezibandakanyeka ekukhuleni nasekuguqulweni komzimba (,).
• Umsebenzi wobuchopho: Ukuthola amafutha anele kubalulekile empilweni yezobuchopho, kufaka phakathi imizwa (,).
• Ukuncela amavithamini ancibilikayo anamafutha: Amavithamini A, D, E no-K kumele adliwe ngamanoni ukuze afakwe kahle.
• Ukunambitheka nokugcwala: Ukwengeza amafutha ekudleni kubenza babe mnandi futhi bagcwalise ngokwengeziwe.

Amafutha agcinwe ngaphakathi emzimbeni wakho ayasiza:

• vimbela izitho zakho
• ukufudumale
• nikeza amandla ongawasebenzisa uma kushoda ikhalori

Isifinyezo: Amafutha ahlinzeka ngezinzuzo eziningi zomzimba wakho, kufaka phakathi
esebenza njengomthombo wamandla, olawula ama-hormone nezakhi zofuzo, agcine impilo yobuchopho, futhi enze ukudla kube mnandi futhi kwanelise ngokwengeziwe.

Izinhlobo ezahlukene zamafutha

Ama-fatty acids aqoqwe ngokwenani lamabhondi aphindwe kabili phakathi kwamakhabhoni ezakhiweni zawo.

Amafutha e-Monounsaturated

Ama-monounsaturated fatty acids (MUFAs) anesibopho esisodwa esiphindwe kabili emaketangeni abo ekhabhoni.

Imithombo yokudla ye-MUFA ijwayele uketshezi ekamelweni lokushisa futhi izinze kahle ngezinhloso zokupheka.

I-MUFA ejwayelekile kakhulu yi-oleic acid, uwoyela womnqumo oqukethe amanani aphezulu.

Amafutha aseMonounsaturated axhumene nezinzuzo eziningana zezempilo, kufaka phakathi ukuncipha kwengozi yezifo ezimbi ezifana nesifo senhliziyo nesifo sikashukela (,,).

Ukubuyekezwa okukodwa kwezifundo ezilawulwa ngama-24 kutholakale ukuthi izidlo eziphakeme kumafutha e-monounsaturated ziholela ekwehliseni kakhulu ushukela wegazi, ama-triglycerides, isisindo nomfutho wegazi, uma kuqhathaniswa nokudla okuphezulu kwe-carb. Ukudla okunamafutha aphezulu kwe-monounsaturated nakho kukhuphule amazinga e-HDL (amahle) we-cholesterol ().

Ama-MUFA nawo angakhuphula imizwa yokugcwala okuholela ekwehlisweni kokudla kwekhalori.

Kwesinye isifundo, abantu bazizwe begcwele futhi bathatha amakhalori ambalwa emahoreni angama-24 alandelayo ngemuva kokudla isinkwa eceleni kukawoyela ocebile nge-oleic acid, uma kuqhathaniswa nesinkwa esasine- ().

Amafutha we-Polyunsaturated

Ama-fatty acids ama-Polyunsaturated (ama-PUFAs) aqukethe izibopho ezimbili noma ngaphezulu eziphindwe kabili.

Zingahlukaniswa ngamaqembu kuye ngendawo yamabhondi aphindwe kabili. Lokhu kufaka phakathi i-omega-3s ne-omega-6s.

Lezi zibopho eziphindwe kabili zenza ama-PUFA aguquguquke futhi abe uketshezi kunamafutha agcwele.

Ngakolunye uhlangothi, futhi bathambekele kakhulu ekulimaleni nasekuziphatheni okubi.

Ucwaningo luthole ukuthi amafutha we-omega-3 anezinketho ezinde anezinzuzo zokuvuvukala, isifo senhliziyo, isifo sikashukela, ukudangala, nezinye izimo zempilo (,,,).

Yize udinga amanye amafutha we-omega-6, angaba nomthelela ekuvukeleni okungapheli uma udla kakhulu, ikakhulukazi uma ukudla kwe-omega-3 PUFA kuphansi (,,).

Amafutha e-Omega-6 ajwayelekile kakhulu ekudleni kwanamuhla. Ngakolunye uhlangothi, amafutha omega-3 avame ukusetshenziswa ngamanani amancane kakhulu.

Ngokuphawulekayo, abacwaningi babika ukuthi ukudla kwabantu okuvela ekuziphendukeleni kwemvelo kunikeze isilinganiso samafutha omega-6 kuya ku-omega-3 phakathi kuka-1 kuya ku-1 no-4 kuya ku-1.

Ngokuphambene nalokho, kulinganiselwa ukuthi abantu abaningi manje basebenzisa la mafutha ngesilinganiso esingu-15-17: 1 ratio (,).

Amafutha anelisiwe

Ama-fatty acids anele (ama-SFAs) awanazo izibopho eziphindwe kabili emaketangeni awo e-carbon, ngakho-ke ama-carbons kuthiwa "agcwele" nge-hydrogen.

Zizinzile kakhulu emazingeni okushisa aphezulu futhi mancane kakhulu amathuba okuthi zonakaliswe ngesikhathi sokupheka kunamafutha e-polyunsaturated.

Ukudla kwe-SFA kungakhuphula amazinga e-LDL (amabi) e-cholesterol kwabanye abantu, yize lokhu kuncike ngokwengxenye kuma-acids athile asetshenzisiwe. Kumele kuqashelwe ukuthi i-HDL (enhle) ye-cholesterol ngokuvamile iyakhuphuka futhi ().

Kukonke, ucwaningo lukhombisa ukuthi ukusetshenziswa kwe-SFA kunomthelela ongathathi hlangothi kwezempilo futhi akubonakali kubanga noma kufaka isandla esifweni senhliziyo (,,).

Eqinisweni, okunye ukudla okunamafutha agcwele kungasiza impilo ye-metabolic.

Isibonelo, ucwaningo luphakamisa ukuthi i-triglycerides yamaketanga aphakathi kukawoyela kakhukhunathi kanye namafutha esundu angakhuphula izinga lokunciphisa umzimba futhi anciphise ukudla kwekhalori (,).

I-American Heart Association incoma ukuthi kugcwale u-5-6% kuphela wokudla kwakho okunamafutha. Ngamanye amagama, uma udla ama-calories ayi-2 000 ngosuku, kufanele usebenzise cishe amagremu ayi-13 amafutha agcwele ngosuku (24).

Amafutha weTrans

Kuma-molecule we-trans fats, ama-hydrogens abekwe ngaphesheya komunye nomunye hhayi eceleni.

Inani elincane lamafutha athengiswayo livela ngokwemvelo kuderi nezinye izidlo zezilwane. Kodwa-ke, akukho lutho olungokwemvelo ngamafutha asetshenzisiwe asetshenziswa ekudleni okusetshenzisiwe.

Lawa mafutha e-trans akhiqizwa ngokungeza i-hydrogen kumafutha angasetshenziswanga ukudala umkhiqizo osebenza njengamafutha agcwele. Amalebula wezithako avamise ukuwabala njengamafutha “ane-hydrogenated kancane”.

Ukusetshenziswa kwamafutha angadluliselwa kungaholela ezinkingeni eziningi zezempilo. Amafutha wokufakelwa okufakelwayo axhumene nokuvuvukala, ukushintsha kwe-cholesterol okungenampilo, ukusebenza komthambo okhubazekile, ukumelana ne-insulin, namafutha esisu amaningi (,,,,).

Ucwaningo luxhumanise ukutholakala kwamafutha asetshenziswayo kunengozi enkulu yesifo senhliziyo ().

Amafutha weTrans avame ukutholakala imajarini nakwezinye izinto ezisakazwayo ezisetshenzisiwe. Abakhiqizi bokudla kwesinye isikhathi bayangeza kumikhiqizo ehlanganisiwe, njengabaqhekezi, ukusiza ukunweba impilo yeshalofu.

Isifinyezo: Amafutha aqoqwe ngenani lamabhondi kukhabhoni yawo
amaketanga. Ngaphandle kwamafutha we-trans, iningi lamafutha linemiphumela ezuzisayo noma engathathi hlangothi kwezempilo. Kodwa-ke, isilinganiso esiphezulu se-omega-6 ukuya ku-omega-3 singadala izinkinga.

Mangaki amafutha anempilo ongawadla ngosuku?

Inani elifanele lamafutha ozowadla lizoya ngezidingo zakho zekhalori zokwehlisa isisindo noma ukugcinwa. Futhi kuzosuselwa kwisitayela sakho sokudla nokudla.

Ungasebenzisa le wokubala ukunquma ikhalori yakho idinga ukunciphisa umzimba noma ukugcina isisindo sakho, esaziwa njengenhloso yakho yekhalori yansuku zonke.

Ukudla okunamafutha amancane

Ukudla okunamafutha aphansi okujwayelekile kuqukethe cishe ama-30% - noma ngaphansi - ama-calories awo kusuka kumafutha ().

Nazi izibonelo ezimbalwa zamabanga aphakanyisiwe ansuku zonke wokudla okunamafutha aphansi, ngokususelwa kuzinhloso ezahlukahlukene zekhalori:

• Amakholori angu-1,500: cishe amagremu angama-50 amafutha ngosuku
• Amakholori angu-2 000: cishe amagremu angama-67 amafutha ngosuku
• Amakholori angu-2 500: cishe amagremu angama-83 amafutha ngosuku

Ucwaningo lukhombisa ukuthi ukudla okunamafutha okuphezulu, njenge-carb ephansi kanye nokudla kwaseMedithera, kunikeza izinzuzo eziningi zezempilo futhi kungaba yindlela engcono kunokudla okunamafutha amancane kwabanye abantu.

Amafutha aphezulu, i-carb ephansi noma ukudla kwe-Ketogenic

Ukudla okune-ketogenic:

• kunciphisa ama-carbs
• inikeza inani elilinganisiwe lamaprotheni
• unamafutha kakhulu

Amaphesenti ama-calories avela emafutheni azoncika ekutheni ukudla kwakho kwe-carb kuphansi kangakanani, kepha ngokujwayelekile kuzoba cishe ngama-75% ama-calories (,,).

Nazi izibonelo ezimbalwa zamanoni aphakanyisiwe ansuku zonke we-carb ephansi noma yokudla kwe-ketogenic, ngokususelwa kuzinhloso ezahlukahlukene zekhalori:

• Amakholori angu-1,500: cishe amagremu angama-83-125 wamafutha ngosuku.
• Amakholori angu-2 000: cishe u-111-167 amagremu amafutha ngosuku.
• Amakholori angu-2 500: cishe u-139-208 amagremu amafutha ngosuku.

Ukudla okulingene okunamafutha aseMedithera

Ukudla kwaseMedithera kufaka izinhlobo ezahlukahlukene zokudla kwezitshalo nezilwane njenge:

• inhlanzi
• inyama
• amaqanda
• okobisi
• amafutha omnqumo angaphezulu kwentombi
• izithelo
• imifino
• imidumba
• okusanhlamvu okuphelele

Imvamisa ihlinzeka ngama-calories angama-35-40% kusuka emafutheni, kufaka phakathi amafutha amaningi e-monounsaturated avela kumafutha omnqumo.

Nazi izibonelo ezimbalwa zamanoni aphakanyisiwe ansuku zonke wokudla kwaseMedithera, ngokususelwa kuzinhloso ezahlukahlukene zekhalori:

• Amakholori angu-1,500: cishe u-58-67 amagremu amafutha ngosuku
• Amakholori angu-2 000: cishe amagremu angama-78-89 amafutha ngosuku
• Amakholori angu-2 500: cishe u-97-111 amagremu amafutha ngosuku

Isifinyezo: Ungakanani amafutha owadlayo ngosuku okufanele asuselwe ohlotsheni lokudla olilandelayo kanye nekhalori lakho elidinga ukwehla kwesisindo noma ukugcinwa.

Ukudla okunamafutha amaningi anempilo

Kungakhathalekile ukuthi hlobo luni lokudla olulandelayo, kubalulekile ukuthola ibhalansi yezinhlobo ezahlukahlukene zamafutha anempilo nsuku zonke.

Ngenhlanhla, ukudla okuningi okumnandi kunganikeza amafutha owadingayo.

Yize ukudla okuningi kuqukethe inhlanganisela yamafutha ahlukene, okunye kuphakame kakhulu ezinhlotsheni ezithile.

Ngezansi kunezibonelo zokudla okunothile ezinhlotsheni ezahlukene zamafutha enempilo.

Amafutha e-Monounsaturated

Amafutha aseMonounsaturated atholakala ekudleni okuningi kwezitshalo nezilwane, kepha okunye ukudla kucebe kakhulu ngakho.

Lokhu kufaka phakathi:

• Amafutha e-Olive
• iminqumo
• amantongomane ama-macadamia
• ama-alimondi
• ama-pecans
• amantongomane
• ama-pistachio
• amakinati
• ukwatapheya
• inyama yengulube
• yenkomo

Konke lokhu kudla kuqukethe namafutha e-omega-6 polyunsaturated.

Amafutha we-Polyunsaturated

Amafutha e-Omega-6 akhona ekudleni okuningi kwezitshalo nezilwane, kufaka phakathi lokhu okushiwo ngenhla.

Kodwa-ke, ukuthola amafutha we-omega-3 anele kuthatha umsebenzi omncane.

Ukudla okunothile kuma-omega-3s kufaka:

• uhlobo lwenhlanzi
• isardadi
• i-herring
• imackerel
• ama-anchovies
• imbewu ye-chia
• imbewu yefilakisi
• ama-walnuts

Kuyaqapheleka ukuthi ukudla kwezitshalo, njengefilakisi, kuqukethe i-alpha-linolenic acid (ALA). Lokhu kungaguqulela ku-eicosapentaenoic acid (EPA) kanye ne-docosahexaenoic acid (DHA), engaba nezinzuzo zezempilo.

Kodwa-ke, izinga lokuguqulwa kwe-ALA liye ku-omega-3s EPA ne-DHA liphansi ().

Amafutha anelisiwe

Ukudla okunempilo okunamafutha agcwele kubandakanya:

• uwoyela kakhukhunathi
• amafutha esundu
• ubisi obisi lonke, njenge-yogurt egcwele amafutha
• ushizi we-mascarpone
• ushizi we-cheddar
• inyama yemvu

Isifinyezo: Khetha izinhlobo ezahlukene zokudla okunempilo okunikezela ngamafutha kusuka
ngalinye lamaqembu ahlukene nsuku zonke, ikakhulukazi amafutha e-omega-3.

Okubalulekile

Amafutha enza imisebenzi eminingi ebalulekile, kanye nokwenza ukudla kunambitheke kangcono futhi kukusize uzizwe wanelisekile.

Ngenhlanhla, uhla oluningi kakhulu lokudla amafutha empeleni lubhekwa njengolunempilo.

Ukudla inani elifanele nezinhlobo ezifanele zamafutha kungahamba ibanga elide ekunciphiseni ubungozi besifo nasekuthuthukiseni impilo yakho yonke.