Ngabe Amafutha Omnqumo Akhuthaza Ukunciphisa Isisindo?

-Delile

• Kuqukethe izinhlanganisela ezingakhuthaza ukulahleka kwesisindo
• Ungawasebenzisa kanjani amafutha omnqumo ekwehliseni isisindo
• Okubalulekile

Uwoyela womnqumo wenziwa ngokugaya iminqumo nokukhipha uwoyela, abantu abaningi abakujabulela ukupheka ngawo, ukugcizelela i-pizza, i-pasta, nesaladi, noma ukuwasebenzisa njengediphu yesinkwa.

Ezinye izinzuzo ezaziwa kakhulu zokudla uwoyela womnqumo zibandakanya amandla ayo okunciphisa ukuvuvukala, ukusekela impilo yenhliziyo, kanye nomfutho wegazi ophansi. Kungaba nemiphumela engaba khona ye-anticancer futhi kuvikele impilo yobuchopho (,,,).

Lo mbhalo ubuyekeza ukuthi uwoyela womnqumo ungasetshenziswa yini ukukhuthaza ukwehla kwesisindo.

Kuqukethe izinhlanganisela ezingakhuthaza ukulahleka kwesisindo

Izinzuzo eziningi zamafutha omnqumo ziye zabonwa kumongo wokulandela ukudla kwaseMedithera.

Le ndlela yokudla ibonakala ngokusetshenziswa kakhulu kwezithelo, imifino, okusanhlamvu okuphelele, amazambane, imidumba, amantongomane nembewu. Ngenkathi ukudla kuvame ukufaka izinhlanzi, umthombo oyinhloko wamafutha ngamafutha omnqumo, futhi kubuye kunciphise inyama ebomvu namaswidi (,,).

Amafutha omnqumo aqukethe ama-monounsaturated fatty acids (MUFAs), anesibopho esisodwa sekhabhoni esingafakwanga ekwakheni kwawo amakhemikhali. Ama-MUFA ajwayele uketshezi ekamelweni lokushisa.

Isifundo esisodwa esidala seviki elingu-4 sathola ukuthi amadoda anesisindo sokukhuluphala ngokweqile noma ukukhuluphala akhiphe amanoni agcwele anamafutha e-monounsaturated ekudleni kwawo ahlangabezana nokuncipha kwesisindo okuncane kepha okuphawulekayo, uma kuqhathaniswa nokudla okunamafutha amaningi, yize kungekho shintsho olukhulu emafutheni aphelele noma ekudleni kwekhalori ( ).

Ucwaningo lwakamuva luyavuma ukuthi ama-fatty acids angagcotshwanga kungenzeka azuzise kakhulu kunamafutha agcwele uma kukhulunywa ngokulondolozwa kwesisindo esinempilo ().

Ukudla okunothe ngamafutha e-monounsaturated nakho kukhonjisiwe ukuvimbela ukuzuza kwesisindo nokuqoqwa kwamafutha ezifundweni zezilwane (,).

Ngaphezu kwalokho, uwoyela womnqumo ungumthombo ocebile we-medium-chain triglycerides (MCTs), osekufundwe isikhathi eside ngekhono labo lokudlala indima ekwehliseni isisindo okunempilo nokugcinwa (,,).

Ama-MCT ama-triglycerides aqukethe okunamafutha acid aqukethe ama-athomu ayi-6-12 e-carbon. Zidilizwa ngokushesha futhi zimunce isibindi sakho, lapho zingasetshenziselwa khona amandla.

Ngenkathi ezinye izifundo zithole umphumela omuhle wama-MCT ekwehliseni isisindo, ezinye azitholanga mphumela.

Noma kunjalo, ucwaningo olulodwa luqhathanise ama-MCTs nama-triglycerides amaketanga amade, ukuthola ukuthi ama-MCT aholele ekukhiqizweni okukhulu kwamahomoni athile alawula inkanuko efana ne-peptide YY, ekhuthaza imizwa yokugcwala ().

Olunye ucwaningo lukhombisa ukuthi ama-MCTs angakhuthaza ukulahleka kwesisindo ngokwandisa ikhalori- nokushisa amafutha emzimbeni (,).

Amafutha omnqumo awumthombo omuhle wama-acid e-monounsaturated nama-triglycerides aphakathi nendawo, womabili akhonjisiwe ukuthi anikela ngezinzuzo ezingaba khona lapho kufakwa ekudleni kokunciphisa umzimba.

Ungawasebenzisa kanjani amafutha omnqumo ekwehliseni isisindo

Amafutha omnqumo angaba wusizo ekunciphiseni isisindo, kepha kubonakala kuzuzisa kakhulu uma kusetshenziswa ngezindlela ezithile namanani athile.

Ngenkathi abanye abantu bethi ukubhucungwa kwamafutha omnqumo kungasiza ukukhuthaza ukwehla kwesisindo, alukho ucwaningo olusekela lo mbono. Lokho kusho, ucwaningo luye lwathola ukuthi ukubhucungwa okunjalo kungasiza izingane ezizalwa ngaphambi kwesikhathi ukuthi zithole isisindo ().

Esinye isimangalo esidumile ukuthi ingxube yamafutha omnqumo nejusi kalamula kungakhuthaza ukunciphisa umzimba ngokushesha. Kodwa-ke, lokhu kungenzeka ngoba kuvame ukusetshenziswa njengokuhlanza okuvame ukuholela ekudleni okuphansi kakhulu kwekhalori futhi ngenxa yalokho kokubili ukulahleka kwamafutha nemisipha ().

Noma kunjalo, uwoyela womnqumo ofakwe ekudleni okunempilo jikelele kuyindaba ehlukile.

Kunama-calories ayi-119 kanye no-13.5 gram wamafutha kusipuni esingu-1 (15 mL) samafutha omnqumo. Lokhu kungangeza ngokushesha ekudleni okunomkhawulo wekhalori, ngakho-ke kungcono ukufaka uwoyela womnqumo ngobuningi obulinganiselwe ukuze ungakhuthazi ukuzuza kwesisindo ().

Ukubuyekezwa okuhlelekile kwezifundo eziyi-11 ezilawulwa ngokungahleliwe kutholakale ukuthi ukulandela ukudla okunothisiwe ngamafutha omnqumo okungenani amasonto ayi-12 kunciphise isisindo ngaphezu kokulandela indlela yokudla ().

Amafutha omnqumo angasetshenziswa njengokugqoka isaladi, ahlanganiswe ne-pasta noma isobho, afakwe kwi-pizza noma imifino, noma afakwe kuzimpahla ezibhakiwe.

Ngenkathi uwoyela womnqumo ungasiza ekunciphiseni isisindo uma usetshenziswa ngobuningi obulinganiselwe, gwema izimangalo zokuthi ukubhucungwa kwamafutha omnqumo nama-detox kuyisixazululo sesikhathi eside.

Okubalulekile

Amafutha omnqumo angumthombo onempilo wamafutha we-monounsaturated kanye ne-medium-chain triglycerides, womabili akhonjisiwe ukuthi anikela ngezinzuzo ezingaba khona zokwehlisa isisindo.

Ngenkathi kunezimangalo zokuthi uwoyela womnqumo ungasetshenziswa njengowoyela wokubhucungwa umzimba noma we-detox, indlela ephumelela kunazo zonke yokusebenzisa uwoyela womnqumo wokwehlisa isisindo ukuwufaka ekudleni kwakho konke okunempilo njengomthombo oyinhloko wamafutha.

Gcina wazi ukuthi ukunikezwa okuncane kwamafutha omnqumo kunganikela ngenani elikhulu lama-calories nenani lamafutha ekudleni kwakho. Kanjalo, kufanele isetshenziswe ngobuningi obulinganiselwe. Amafutha omnqumo asetshenziswa njengengxenye yokudla okususelwa ezitshalweni njengokudla kwaseMedithera kunganikeza inzuzo enkulu kakhulu isikhathi eside.