Amafutha Anganampilo Ayakwenza Ucindezeleke

-Delile

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Uzwile ama-hype amaningi mayelana nokuthi ukudla okunamafutha aphezulu kangakanani kuwe-kusiza ama-celebs wakho owathandayo alahlekelwe ngamafutha futhi ahlale egcwele ngokugcwele. Kodwa izifundo ezimbalwa zakamuva zithole ukuthi ukudla okunamafutha amaningi akubangeli nje ukuthi udle ngokweqile futhi uthole isisindo, kodwa futhi kungalimaza imithambo yakho yegazi futhi kunciphise nemizwa yakho. Manje yini enikezayo?

"Uma ubhekisisa kahle izifundo, kuyacaca ukuthi uhlobo lwamafutha owadlayo lubalulekile," kusho uRebecca Blake, R.D., umqondisi weClinical Nutrition eMount Sinai Beth Israel Hospital eNew York City. Ezimweni eziningi, abacwaningi bathola imiphumela emibi ekudleni okugcwele amafutha agcwele njengobhekeni onamafutha, i-pizza, no-ayisikhilimu. (Hlanza izindlela zakho zokupheka eziyintandokazi Ngokufaka esikhundleni Okuphezulu Kwezithako Ezinamafutha.)

Ake siqale ekuqaleni: Ocwaningweni lwakamuva, olushicilelwe ku- I-Neuropsychopharmacology, amagundane adla ukudla okugcwele amafutha agcwele amasonto ayisishiyagalombili aba mancane kakhulu ku-neurotransmitter dopamine. "I-Dopamine iyikhemikhali yobuchopho ezizwa kahle futhi lapho ukukhiqizwa noma ukuyithatha iphansi, ingaba nomthelela ekucindezelekeni," kusho uBlake. "Ama-anti-depressants amaningi aklanyelwe ukusiza ukulawula amazinga e-dopamine ebuchosheni."

Ngaphezu kwalokho, amazinga aphansi e-dopamine angaholela ekudleni ngokweqile. Abaphenyi bathi uma amazinga ephansi, awutholi injabulo enkulu noma umvuzo ngokudla ngendlela ojwayele ngayo, ngakho-ke ungahle wehle Okuningi ukudla okunamafutha amaningi ukuzwa izinga lenjabulo ongayilindela.

Kodwa-ke, lokhu okutholakele bekungelona iqiniso ngazo zonke izinhlobo zamafutha. Yize konke ukudla bekunezinga elifanayo likashukela, amaprotheni, amafutha, nama-calories, amagundane adla ukudla okunamafutha amaningi (uhlobo olutholakala ezinhlanzini ezinamafutha njenge-salmon ne-mackerel, uwoyela osuselwa ezitshalweni, ama-walnuts, ne-avocado) didn Angikutholi imiphumela efanayo ohlelweni lwabo lwe-dopamine njengalezo ezifake isikhafu ezinhlotsheni ezigcwele.

Olunye ucwaningo lwakamuva, olwethulwa emhlanganweni waminyaka yonke we-Society for the Study of Ingestive Behavior, lwathola ukuthi ukondla amagundane ukudla okunamafutha amaningi kuthinte ukwakheka kwamagciwane avela ngokwemvelo emathunjini awo. Lezi zinguquko ziholela ekuvukeleni okulimaze amangqamuzana ezinzwa athwala amasiginali avela emathunjini aye ebuchosheni. Ngenxa yalokhu, izimpawu eziyinkimbinkimbi zanciphisa indlela ubuchopho obuzizwa ngayo ukugcwala, okungaholela ekudleni ngokweqile nasekuzuzeni isisindo, abacwaningi bathi. Nakulokhu futhi, akuwona wonke amafutha obekufanele asolwe yize-amafutha agcwele abonakala njengoyimbangela yokuvuvukala.

Ngokusekelwe kulokhu okutholakele, nakanjani ungawafaki amafutha ngokuphelele-ngisho necala elikhulu kulezi zifundo, amafutha agcwele, akufanele afakwe ohlwini lwabavinjelwe, kusho uBlake. “Ukudla okunempilo okunamafutha agcwele kuvame ukuqukatha ezinye izakhamzimba ezidingwa umzimba wakho, njenge-iron esesitekeni noma i-calcium ebisini,” usho kanje. Esikhundleni salokho, uBlake uphakamisa ukugxila ekutholeni ukudla kwakho okunempilo kwama-monounsaturated fat. Ngemuva kwakho konke, ukudla okunamafutha anempilo afana nesalmon, uwoyela womnqumo, namantongomane kukhonjisiwe ukusiza ukunciphisa amafutha omzimba futhi kungasiza ekuthuthukiseni ukusebenza kwezemidlalo (thola lonke udaba kuThe Truth About the Low-Carb High-Fat Diet). Futhi, i-Low-Fat Diet Sabotages Weight Loss, nokudla okunye ukudla okunamafutha amaningi kungakhuphula nemizwa yakho-Ucwaningo lwase-Ohio State luthole ukuthi abantu abakhuphule ukuphuza kwabo uwoyela wezinhlanzi, onothe ngama-omega-3 fatty acids, abanolwazi ukwehla kokuvuvukala nokukhathazeka.

Ukudla amafutha amaningi we-monounsaturated kungashintsha isilinganiso samafutha amahle kuya kokubi owathola ngendlela ezuzisayo futhi."Ngeshwa, inani lamafutha aphilile kumafutha angenampilo ekudleni kwaseNtshonalanga libi kakhulu," kusho uKrzysztof Czaja, Ph.D., uprofesa ohlangene we-neuroanatomy eNyuvesi yaseGeorgia futhi ongumbhali wesifundo sokuqala esishiwo. "Sisebenzisa amafutha amaningi okuvuvukala." Ukuzuza ibhalansi enempilo, ngokudla amafutha amaningi we-monounsaturated kanye namafutha ambalwa agcwele angafaka isikali ngenye indlela.

"Lokhu akusho ukuthi ngeke uphinde ube ne-pizza noma i-steak," kusho uBlake. Kodwa ukwazi ukuthi yikuphi ukudla okusohlwini lwamafutha 'okuhle' nokuthi yini ohlwini lwamafutha 'amabi' kungakusiza wenze izinqumo ekudleni ngakunye ukuze udle amafutha amaningi amahle ukuze ukwazi ukuthola zonke izinzuzo zokuba namaningi awo. ekudleni kwakho."

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