Ingabe Ibhotela Likulungele, Noma Lihle?

-Delile

• Liyini ibhotela?
• Ukudla kwebhotela
• Umthombo omuhle we-conjugated linoleic acid
• Iqukethe i-butyrate
• Kuphezulu emafutheni agcwele
• Amakholori aphezulu
• Uthini ucwaningo?
• Ungadla kangakanani ibhotela?
• Okubalulekile

I-Butter sekuyisikhathi eside ingundabuzekwayo emhlabeni wezokudla.

Ngenkathi abanye bethi inyusa amazinga e-cholesterol futhi ivale imithambo yakho yegazi, abanye bathi kungaba ukwengeza okunomsoco nokunambitheka ekudleni kwakho.

Ngenhlanhla, kwenziwe ucwaningo oluningi eminyakeni yamuva nje kuhlolwa imiphumela engaba khona yezempilo yebhotela.

Lo mbhalo ubhekisisa ibhotela nokuthi lihle noma libi empilweni yakho.

Liyini ibhotela?

Ibhotela ngumkhiqizo wobisi owenziwa ubisi oluchuzulayo, inqubo ehlukanisa amafutha aqinile kuketshezi, olwaziwa njengebhotela.

Yize ibhotela libuye lenziwe ngobisi lwezinye izilwane ezincelisayo njengezimvu, izimbuzi, nezinyathi, lo mbhalo ugxile ebhotela elenziwe ngobisi lwenkomo.

Izinhlobo eziningi zebhotela ziyatholakala, kufaka phakathi usawoti, usawoti, onotshani, kanye nebhotela ecacisiwe - ngayinye ehlukahluka ngokuya ngezithako zazo nendlela yokukhiqiza.

Ngenxa yokuxinana okukhulu kwamafutha, ibhotela linokunambitheka okunothile nokuthungwa okunokhilimu.

Isebenza kahle kakhulu ekuphekeni okushisa okuphezulu njengokusauting kanye ne-pan-frying futhi kungasiza ukuvimbela ukunamathela ngenkathi ungeza ukunambitheka.

Ibhotela libuye lisetshenziswe kakhulu ekubhakeni ukwengeza ukuthungwa nevolumu kuzimpahla ezibhakiwe kanye nama-dessert.

Futhi, ingasatshalaliswa ngesinkwa, imifino egosiwe, izitsha ze-pasta, nokunye okuningi.

I-Butter ngumkhiqizo wobisi ngokwesiko owenziwe ngobisi lwenkomo, yize izinhlobo eziningi ezahlukahlukene zitholakala. Isetshenziselwa ukupheka nokubhaka futhi kungangezwa ezitsheni eziningi ezahlukahlukene.

Ukudla kwebhotela

Isipuni esisodwa (14 amagremu) webhotela sinikeza izakhamzimba ezilandelayo ():

• Amakholori: 102
• Inani lamafutha: 11.5 amagremu
• Uvithamini A: I-11% ye-Reference Daily Intake (i-RDI)
• Uvithamini E: 2% we-RDI
• Uvithamini B12: 1% we-RDI
• Uvithamini K: 1% we-RDI

Yize ibhotela linama-calories amaningi namafutha, liqukethe nezinhlobonhlobo zezakhi ezibalulekile.

Isibonelo, kungumthombo omuhle kavithamini A, uvithamini oncibilikiswa ngamafutha adingekayo empilweni yesikhumba, ukusebenza komzimba, kanye nokubona okunempilo ().

Futhi iqukethe uvithamini E, osekela impilo yenhliziyo futhi osebenza njenge-antioxidant ukuvikela amaseli akho ekulimaleni okubangelwa ama-molecule abizwa ngama-radicals amahhala ().

Ngokwengeziwe, ibhotela liqukethe inani elincane kakhulu lezinye izakhi zomzimba, kufaka phakathi i-riboflavin, i-niacin, i-calcium ne-phosphorus.

Ibhotela linama-calories amaningi namafutha kodwa futhi liqukethe nezakhi zomzimba eziningana ezibalulekile, kufaka phakathi amavithamini A no-E.

Umthombo omuhle we-conjugated linoleic acid

I-Butter ingumthombo omuhle kakhulu we-conjugated linoleic acid (CLA) - uhlobo lwamafutha atholakala enyameni nasemikhiqizweni yobisi. I-CLA ixhunyaniswe nezinzuzo zezempilo ezihlaba umxhwele.

Ucwaningo lwe-test-tube lukhombisa ukuthi i-CLA ingahle ibe nezindawo ezinesifo somdlavuza futhi ingasiza ekwehliseni ukukhula kwesifuba, ikoloni, ibala, isisu, indlala yesinye, nomdlavuza wesibindi (,).

Olunye ucwaningo lubonisa ukuthi ukwengeza nge-CLA kunganciphisa amafutha omzimba ukusiza ukuphathwa kwesisindo (,).

Ngokwesifundo esisodwa sezinyanga ezingama-24, ukusebenzisa ama-gramu angu-3.4 we-CLA ngosuku kunciphise amafutha omzimba kubantu abadala abakhuluphele ngokweqile abangu-134 ().

Kungasiza futhi ukuthuthukisa ukusebenza komzimba nokunciphisa izimpawu zokuvuvukala ukusekela impilo engcono (,).

Isibonelo, ucwaningo olwenziwe emadodeni angama-23 lubonise ukuthi ukuthatha amagremu angu-5.6 we-CLA amasonto ama-2 kwehle amazinga amaprotheni amaningana abandakanyeka ekuvukeleni, kufaka phakathi i-tumor necrosis factor kanye ne-C-reactive protein ().

Khumbula ukuthi ucwaningo olutholakala kakhulu lwenziwa kusetshenziswa izinhlobo ezigxile kakhulu ze-CLA kwifomu lokungezelela kunenani elitholakala ngosayizi ojwayelekile webhotela.

Izifundo ezengeziwe ziyadingeka ukuqonda ukuthi i-CLA ingayithinta kanjani impilo uma idliwa ngamanani ajwayelekile ekudleni.

I-Butter iqukethe i-CLA, uhlobo lwamafutha olungaba nezindawo zokulwa nomdlavuza, lusize ukunciphisa amafutha omzimba, futhi luthuthukise ukusebenza komzimba.

Iqukethe i-butyrate

I-Butter icebile nge-butyrate, uhlobo lwe-fatty chain chain enesikhathi eside ehlotshaniswa nezinzuzo ezimbalwa.

I-Butyrate iphinde ikhiqizwe ngama-bacterium alusizo esiswini sakho futhi isetshenziswa njengomthombo wamandla kumaseli emathunjini akho ().

Ingakhuthaza impilo yokugaya ukudla ngokunciphisa ukuvuvukala kwamathumbu futhi isekele ukutholwa koketshezi nama-electrolyte ukukhuthaza ukulingana kanye ne-electrolyte balance ().

Ngokwengeziwe, kungasiza ekwelapheni i-irritable bowel syndrome (IBS), isimo esivezwa yizimpawu ezifana nobuhlungu besisu, ukuqunjelwa, ukuqunjelwa, nohudo ().

Ngenxa yezindawo zayo ezilwa nokuvuvukala, olunye ucwaningo lukhombisa ukuthi i-butyrate ingaba lusizo ekwelapheni isifo sikaCrohn (,).

Ngokwezifundo ezithile zezilwane, i-butyrate ingaphinde ithuthukise ukuzwela kwe-insulin, ikhulise imetabolism, futhi yehlise ukwakheka kwamaseli amafutha ukuxhasa ukulawulwa kwesisindo (,).

Kodwa-ke, lezi zifundo zenziwa kusetshenziswa imithamo egxilile ye-butyrate. Kudingeka izifundo eziningi ukuhlola ukuthi i-butyrate etholakala osayizi abajwayelekile bokuphaka ibhotela ingayithinta kanjani impilo yabantu.

I-Butter iqukethe i-butyrate, uhlobo lwamafutha olungathuthukisa impilo yokugaya ukudla, lwehlise ukuvuvukala, futhi lusekele ukulawulwa kwesisindo ngokuya ngezifundo zabantu nezilwane.

Kuphezulu emafutheni agcwele

Ibhotela liqukethe inani elihle lamafutha agcwele, okuwuhlobo lwamafutha atholakala ekudleni okubandakanya inyama nemikhiqizo yobisi.

Eqinisweni, cishe u-63% wamafutha asebhoteleni angamafutha agcwele, kuyilapho amafutha e-monounsaturated ne-polyunsaturated akha ama-26% no-4% wokuqukethwe okuphelele kwamafutha, ngokulandelana ().

Ngokomlando, amanoni agcwele bekukholelwa ukuthi ayindlela engeyona enempilo, evimba umthambo, okucatshangwa ukuthi ilimaza impilo yenhliziyo.

Kodwa-ke, ucwaningo lwakamuva alutholanga ukuxhumana phakathi kokudla okunamafutha okugcwele kanye nengozi eyengeziwe yesifo senhliziyo noma yokubulawa yisifo senhliziyo (,).

Noma kunjalo, amafutha agcwele kufanele ahlanganiswe namanye amafutha ahlukahlukene anempilo yenhliziyo njengengxenye yokudla okuyindilinga.

Eqinisweni, ukubuyekezwa okukodwa kwezifundo ze-15 kuqaphele ukuthi ukufaka esikhundleni samafutha agcwele ekudleni ngamafutha we-polyunsaturated kuhlotshaniswa nengozi ephansi engama-27% yemicimbi yenhliziyo, okuyizigameko ezilimaza inhliziyo yakho ().

Ngokwezinkombandlela zakamuva ze-Dietary Guidelines for Americans, kunconywa ukuthi unciphise ukuphuza kwamafutha agcwele kube ngaphansi kwama-10% ama-calories akho ansuku zonke ().

Lokhu kusho ukuthi ibhotela lingajatshulelwa ngokulinganisela kepha kufanele lihambisane namanye amafutha aphilile avela ekudleni okufana namantongomane, imbewu, uwoyela womnqumo nezinhlanzi ezinamafutha.

Ngaphezu kwalokho, amafutha agcwele njengebhotela awusizo ngokukhethekile ekuphekeni okushisa kakhulu njengoba emelana ne-oxidation futhi enephuzu lentuthu ephezulu. Lokhu kungasiza ukuvimbela ukwakheka kwama-radicals mahhala ayingozi lapho upheka ().

Ibhotela linamafutha agcwele. Yize amafutha agcwele angaxhunyaniswa nengozi enkulu yesifo senhliziyo, ukuyifaka ngamafutha we-polyunsaturated kuhlotshaniswa nengozi ephansi yemicimbi yenhliziyo.

Amakholori aphezulu

Ibhotela linama-kilojoule amaningi - lipakisha ama-calories ayi-102 kusipuni ngasinye (amagremu ayi-14) ().

Yize lokhu kulungile ngokulinganisela, ukweqisa ngokweqile kungadala ngokushesha ukuthi amakhalori athe xaxa aqoqeke.

Uma ungenzi okunye ukuguqulwa kokudla ku-akhawunti kulawa ma-calories amaningi, kungaba nomthelela ekuzuzeni isisindo ngokuhamba kwesikhathi.

Ngokwethiyori, ukwengeza ukukhonza okukodwa ngosuku ekudleni kwakho ngaphandle kokwenza noma yiziphi ezinye izinguquko kungaholela cishe kumakhilogremu ayi-4.5 wesisindo somzimba esikhathini esingangonyaka.

Ngakho-ke, kungcono ukujabulela ibhotela ngokulinganisela bese uyishintshela kwamanye amafutha ekudleni kwakho ukuze ugcine ikhalori lakho lilawulwa.

I-Butter inama-kilojoule amaningi, angaba nomthelela ekuzuzeni isisindo uma idliwa ngamanani aphezulu.

Uthini ucwaningo?

Yize idumela layo elide njengesithako esingenampilo, ucwaningo oluningi lukhombisa ukuthi ibhotela lingafakwa ekulinganisweni njengengxenye yokudla okunomsoco futhi lingahle lihlotshaniswe nezinzuzo eziningana zezempilo.

Isibonelo, ukubuyekezwa okukodwa kwezifundo ze-16 kutholile ukuthi ukudla okuphezulu kokudla okunobisi olunamafutha amaningi njengebhotela bekuboshwe ekunciphiseni ubungozi bokukhuluphala ().

Okunye ukubuyekezwa okukhulu kubantu abangaphezu kuka-630,000 babike ukuthi ukukhonzwa kwebhotela ngalinye kuhlotshaniswa nengozi ephansi ngo-4% yohlobo lwesifo sikashukela sohlobo 2 ().

Akugcini lapho, kepha nolunye ucwaningo lukhombisa ukuthi ukudla ukudla okulinganiselwe okobisi okufana nebhotela kungaxhunyaniswa nengozi ephansi yokuhlaselwa yisifo senhliziyo nokushaywa unhlangothi (,).

Noma kunjalo, ezinye izifundo zibonisa ukuthi ukudla ibhotela kungahle kube nemiphumela emibi yezempilo.

Isibonelo, ucwaningo olulodwa lwamasonto ama-5 kubantu abangama-47 luthole ukuthi ukungenisa ibhotela ngokulingene kukhuphula izinto ezinobungozi besifo senhliziyo, kufaka phakathi i-cholesterol ephelele ne-LDL (embi), uma kuqhathaniswa namafutha omnqumo ().

Ngokufanayo, olunye ucwaningo lubike ukuthi ukudla amagremu ama-50 webhotela nsuku zonke amasonto ama-4 kukhuphule i-cholesterol ye-LDL (embi) kubantu abadala abangama-91 ().

Ngokwengeziwe, ibhotela linama-kilojoule amaningi namafutha agcwele, ngakho-ke kubalulekile ukugcina ukudla kwakho kuhlole futhi uthokozele amanye amafutha enempilo futhi.

Ucwaningo olwengeziwe luyadingeka ukuthola ukuthi ukudla ibhotela ejwayelekile kungayithinta kanjani impilo yakho yonke.

Ungadla kangakanani ibhotela?

Kunconywa ukunciphisa amafutha owagcwalisile abe ngaphansi kwama-10% wekhalori yakho yansuku zonke ().

Isibonelo, uma udla ama-calories ayi-2 000 ngosuku, lokhu kungalingana nama-gramu angama-22 amafutha agcwele - noma cishe izipuni ezintathu (amagremu angama-42) webhotela ().

Ngakho-ke, kungcono ukunamathela ku-1-2 wezipuni (14-28 amagremu) ngosuku, kuhlanganiswe namanye amafutha enempilo njengamafutha omnqumo, amantongomane, imbewu, uwoyela kakhukhunathi, ukwatapheya, nezinhlanzi ezinamafutha.

Ukujabulela ibhotela ngokulinganisela kungaxhunyaniswa nengozi ephansi yokukhuluphala, isifo sikashukela nezinkinga zenhliziyo. Kodwa-ke, kufanele ijatshulelwe kanye namanye amafutha enempilo njengengxenye yokudla okunomsoco.

Okubalulekile

I-Butter icebile ngezakhi zomzimba nezakhi ezinenzuzo njenge-butyrate ne-conjugated linoleic acid.

Imikhiqizo yobisi enamafutha aphezulu njengebhotela ixhunyaniswe nengozi encishisiwe yokukhuluphala, isifo sikashukela nezinkinga zenhliziyo.

Noma kunjalo, ibhotela linama-calories amaningi namafutha agcwele futhi kufanele ajatshulelwe ngokulinganisela. Kungcono ukuyidla kanye nokuhlanganiswa kwamafutha anempilo yenhliziyo njengamafutha omnqumo, ukwatapheya, amantongomane, imbewu nezinhlanzi ezinamafutha.