Uwadla Kanjani Amafutha Kakhukhunathi, Futhi Ngakanani Ngosuku?

-Delile

• Imithamo Esetshenziswe Ezifundweni
• Amaphesenti wokulinganisa
• Imithamo Engaguquki
• Ngakanani Amafutha Kakhukhunathi Ngosuku?
• Ungawudla Kanjani Amafutha Kakhukhunathi
• Yisebenzisele Ukupheka
• Yisebenzise kuma-Recipes
• Faka kuKhofi noma kuTiye
• Kuthiwani Ngezithasiselo?
• Amakholori Namanje Abalulekile
• Thatha Umlayezo Wekhaya

Uwoyela kakhukhunathi unezinzuzo ezithile ezinhle kakhulu zezempilo.

Kukhonjisiwe ukwandisa umzimba, ukunciphisa indlala nokukhulisa i-cholesterol ye-HDL ("enhle"), ukubala okumbalwa.

Kodwa-ke, abantu abaningi badidekile ngokuthi bathathe malini nokuthi badle kanjani.

Lo mbhalo uchaza ukuthi ungafaka kanjani uwoyela kakhukhunathi ekudleni kwakho nenani elilungile ongalithatha.

Imithamo Esetshenziswe Ezifundweni

Ucwaningo oluningi luphenye izinzuzo zikawoyela kakhukhunathi, eziningi zazo ezibangelwa okuqukethwe kwayo okuphezulu kwe-medium-chain triglycerides (MCTs).

Amaphesenti wokulinganisa

Kwezinye izimo, inani lamafutha elinikeziwe lalingamaphesenti ama-calories aphelele, ayehlukahluka kuye ngomuntu.

Ezifundweni ezintathu ezifanayo, inhlanganisela yamafutha kakhukhunathi nebhotela kwakuyimithombo emikhulu yamafutha ekudleni okunamafutha okungama-40%. Abesifazane abanesisindo esijwayelekile bathola ukwanda okuphawulekayo kwesikhashana kwezinga lokunciphisa umzimba kanye nezindleko zekhalori (,,).

Ocwaningweni oluqhathanisa imiphumela yamafutha ahlukene emazingeni e-cholesterol, ukudla okunama-calories angama-20% esewonke avela kumafutha kakhukhunathi akhulise i-cholesterol ye-HDL kwabesifazane kepha hhayi emadodeni. Ngaphezu kwalokho, kuboniswe ukukhulisa i-cholesterol ye-LDL ngaphansi kwebhotela ().

Esifundweni ngasinye, umuntu odla ama-calories ayi-2 000 okunakekela isisindo ngabe ufake amagremu angama-36-39 wamafutha kakhukhunathi ngosuku njengengxenye yokudla okuxubile.

Imithamo Engaguquki

Kwezinye izifundo, ababambiqhaza ngamunye badle inani elifanayo lamafutha kungakhathalekile ukuthi kudliwe ikhalori.

Kokunye ukuhlola, abantu abakhuluphele ngokweqile noma abakhuluphele abathatha izipuni ezi-2 (30 ml) zamafutha kakhukhunathi ngosuku amasonto ama-4 balahlekelwe ngamasentimitha ayi-1.1 (2.87 cm) okhalweni lwabo ().

Ngaphezu kwalokho, ababambiqhaza balahle lesi sisindo ngaphandle kokukhawulela ngamabomu ama-calories noma ukwandisa umsebenzi womzimba ().

Kwesinye isifundo, abesifazane abakhuluphele bathatha izipuni ezi-2 (30 ml) zikakhukhunathi noma uwoyela wesoya ngenkathi bedla ukudla okunomkhawulo wekhalori. Ubukhulu babo besinqe bancipha futhi i-HDL cholesterol yanda, ngenkathi iqembu elilawulayo lalinempendulo ephikisayo ().

Ngezansi:

Ezifundweni, uwoyela kakhukhunathi unezinzuzo lapho unikezwa imithamo emisiwe noma njengephesenti lokudla okuphelele kwekhalori.

Ngakanani Amafutha Kakhukhunathi Ngosuku?

Ucwaningo luthole ukuthi izipuni ezi-2 (30 ml) zibukeka zingumthamo osebenzayo.

Lokhu kuboniswe ukuthi kuzuze isisindo, kunciphise amafutha esiswini futhi kuthuthukise amanye amakaki ezempilo (,).

Olunye ucwaningo lusetshenziswe kufika ku-2.5 wezipuni (amagremu angama-39) ngosuku, kuya ngokudla kwekhalori (,,,).

Izipuni ezimbili zinikela ngama-gramu ayi-18 we-triglycerides yamaketanga aphakathi nendawo, aphakathi kobubanzi obungu-15-30 amagremu okhonjisiwe ukukhuphula isilinganiso semethabolic ().

Ukudla izipuni ezi-2 (30 ml) ngosuku inani elifanele elishiya indawo yamanye amafutha enempilo ekudleni kwakho, njengamantongomane, amafutha omnqumo ayintombi nto kanye nokwatapheya.

Kodwa-ke, qala kancane ukugwema isicanucanu nezitulo ezixegayo ezingase zivele ngokudla okuphezulu. Thatha isipuni esingu-1 ngosuku, ukwanda kancane kancane ube izipuni ezi-2 ngosuku ngaphezulu kwamasonto ayi-1-2.

Ngezansi:

Ukudla izipuni ezi-2 ngosuku kwanele ukufeza izinzuzo zezempilo, kepha kungcono ukusebenza kuze kube yileli nani kancane kancane.

Ungawudla Kanjani Amafutha Kakhukhunathi

Kunezindlela eziningi zokufaka la mafutha ekudleni kwakho.

Yisebenzisele Ukupheka

Uwoyela kakhukhunathi ulungele ukuphekwa ngoba cishe u-90% wamafutha aso agcwele, okwenza uzinze ngokweqile emazingeni okushisa aphezulu.

Iphinde ibe nephuzu eliphakeme lentuthu elingu-350 ° F (175 ° C).

Uwoyela kakhukhunathi uqinile kancane ekamelweni lokushisa futhi uyancibilika ku-76 ° F (24 ° C). Ngakho-ke yigcine ekhabetheni, kunokuba uyibeke esiqandisini, ukuze ihlale ikhululekile.

Phakathi nezinyanga ezibandayo, kungaqina kakhulu futhi kube nzima ukukhipha esitsheni. Lokhu kungalungiswa ngokuyishaya ngomxube kagesi noma nge-blender.

Nayi imibono eminingi yokupheka:

• Sautéing noma ukugovuza-ukuthosa: Sebenzisa izipuni eziyi-1-2 zale oyili ukupheka imifino, amaqanda, inyama noma inhlanzi.
• I-Popcorn: Shayela uwoyela kakhukhunathi oncibilikile kuma-popcorn aqhamuke emoyeni noma uzame kule iresiphi ephezulu yesitofu.
• Ukubhaka: Yisebenzise ukugqoka izinkukhu noma inyama ngaphambi kokugcoba nge-seasonings.

Yisebenzise kuma-Recipes

Amafutha kakhukhunathi angafakwa esikhundleni samafutha noma ibhotela ngesilinganiso se-1: 1 kuzindlela zokupheka eziningi.

Qiniseka ukuthi uvumela izithako ezibandayo njengamaqanda noma ubisi zifike ekamelweni lokushisa ngaphambi kokuzixuba, ngakho-ke zixubana ngokushelela esikhundleni sokuminyana.

Kungcono ukuyincibilikisa bese ufaka kuma-smoothies namaprotheni anyakazisa kancane kancane.

Nazi izindlela ezimbalwa ezisebenzisa uwoyela kakhukhunathi:

• I-Sautéed Zucchini, iSikwashi no-anyanisi.
• Coconut Inkukhu Thai Curry.
• I-Strawberry ne-Coconut Oil Smoothie.

Faka kuKhofi noma kuTiye

Enye indlela yokuthatha la mafutha kusekhofi noma etiyeni. Lwela inani elincane - cishe isipuni noma ezimbili. Ngezansi iresiphi yetiye esheshayo equkethe uwoyela kakhukhunathi.

I-Cocoa Chai Tea Eyodwa

• Isikhwama setiyi se-Chai (i-herbal noma ejwayelekile).
• Isipuni esingu-1 esingafakwanga i-cocoa powder.
• 1 isipuni ukhilimu noma uhhafu nengxenye.
• 1 ithisipuni uwoyela kakhukhunathi.
• I-Stevia noma enye i-sweetener, ukunambitha.

Ukwenza lokhu, thela amanzi abilayo phezu kwesikhwama setiyi bese usiyeka sime okwemizuzu emi-2-3. Susa isikhwama setiyi, engeza izithako ezisele bese unyakazisa kuze kuhlanganiswe kahle. Ngezansi:

Uwoyela kakhukhunathi ungasetshenziselwa ukupheka, kuzindlela zokupheka kanye nokwengeza ubucebe obumnandi eziphuzweni ezishisayo.

Kuthiwani Ngezithasiselo?

Uwoyela kakhukhunathi uyatholakala nangefomu le-capsule.

Ngezindlela ezithile kungabonakala kulula kakhulu, ikakhulukazi ekuhambeni. Kodwa-ke, kukhona ukwehla okuhlukile kule ndlela yokulethwa.

Ama-capsules amaningi aqukethe i-1 gram nge-capsule ngayinye. Ukuze uthole izipuni ezimbili (30 ml) ngosuku, uzodinga ukuthatha amaphilisi angama-30 nsuku zonke.

Kubantu abaningi, lokhu akulona iqiniso. Esikhundleni salokho, zama ukusebenzisa uwoyela kakhukhunathi ukupheka noma uwufake kuzindlela zokupheka.

Ngezansi:

Ama-capsule kawoyela kakhukhunathi adinga ukusetshenziswa kakhulu kakhulu ukuze kufinyelelwe umthamo osebenzayo.

Amakholori Namanje Abalulekile

Uwoyela kakhukhunathi unikeza izinzuzo ezibalulekile, kepha kunemikhawulo yokuthi kufanele udle kangakanani.

Eqinisweni, isipuni ngasinye siqukethe ama-calories angu-130.

Futhi yize i-triglycerides yamaketanga aphakathi ingakhuphula isilinganiso semetabolism kancane, ukudla ama-calories amaningi kunalokho okudingekayo kusengaholela ekutholeni isisindo.

Ucwaningo lukhombisile ukuthi uwoyela kakhukhunathi usebenza kahle kakhulu lapho ubuyisela amafutha angenampilo ekudleni, kunokuba wengezwe phezu kwamafutha owasebenzisayo njengamanje.

Ukuthatha cishe izipuni ezi-2 nsuku zonke kubonakala kuyisu elihle kakhulu lokwandisa impilo.

Ngezansi:

Ukuze uthole imiphumela emihle, shintsha amafutha angenampilo ngamafutha kakhukhunathi kunokuba wandise amafutha owathathayo njengamanje.

Thatha Umlayezo Wekhaya

Uwoyela kakhukhunathi ungumthombo wemvelo wama-triglycerides wamaketanga aphakathi, okunikeza izinzuzo eziningana zezempilo.

Ukufaka izipuni ezi-2 zamafutha kakhukhunathi ngosuku, ekuphekeni noma kuzindlela zokupheka, kuyindlela engcono yokuthola lezi zinzuzo.