Iqiniso Ngamafutha

-Delile

• Buyekeza kwe-

Iminyaka eminingi amafutha ayeyigama elingcolile, okuthile ochwepheshe abaxwayisa ngokuthi kwakuzolimaza izinhliziyo zethu kanye nokhalo lwethu. Ngemuva kwalokho sitshelwe ukuthi singadla okuningi njengokuthanda kwethu - inqobo nje uma sigwema ubhasikidi wesinkwa.

Ngenhlanhla, abacwaningi manje bakhethe ukuthi hlobo luni lwamafutha okufanele uwadle nokuthi udinga malini nsuku zonke. Ukwenza kube lula, sikubilise konke kulawa maqiniso ayisithupha.

1. Amafutha ngeke akwenze ukhuluphale

Ungase ucabange ukuthi noma yimaphi amafutha owadlayo azosuka ezindebeni zakho aye okhalweni lwakho, kodwa lokho akulona iqiniso ngokuphelele. Noma yimuphi umsoco, kungakhathaliseki ukuthi ungamafutha, ama-carbohydrate, noma amaprotheni, uzoguqulwa abe amafutha omzimba uma uwadla kakhulu. Nakuba amafutha epakisha ngaphezu kokuphindwe kabili kwamakholori ngegremu ngalinye lamaprotheni nama-carbs (9 uma kuqhathaniswa no-4), kuhlanganise nenani elizwakalayo lakho ekudleni kwakho ngeke kuphazamise imizamo yakho yokwehlisa isisindo. Eqinisweni, ukukhulisa amafutha akho kungase kukusize ngempela ukuba ube nomzimba omncane: Abacwaningi baseStanford University bathola ukuthi abantu abadla ukudla okunamafutha aphakathi balahlekelwa isisindo esiphindwe kabili ezinyangeni ezimbili kunalabo abalandela uhlelo lwamafutha aphansi.

2. Umzimba wakho uyakudinga

Ukudla okungaguquguquki kwamabele enkukhu angenasikhumba futhi ubambe amasaladi wokugqoka akuyona nje into engasho lutho, futhi kuyingozi impela. Umzimba womuntu awukwazi ukuphila ngaphandle kwamafutha. Ngaphezu kokusebenza njengomthombo wamandla ihlinzeka ngomcamelo ovikelayo wamathambo nezitho zakho futhi igcina izinwele zakho nesikhumba sinempilo.

Ngaphezu kwalokho, amafutha asiza umzimba wakho ukumunca amavithamini athile, njenge-A, D, E, ne-K, kuyo yonke imali enempilo oyifaka ngenqwaba epuletini lakho. Lezi zakhi zomzimba zenza konke kusuka ekuqiniseni amathambo akho ukuvikela ezifweni zenhliziyo. Ngokocwaningo lwamuva oluvela e-Ohio State University, abantu abadla i-salsa eyenziwe ngokwatapheya (okunamafutha anempilo) bamunca i-antioxidant lycopene ephindwe kane kanye novithamini A ovela kutamatisi cishe ngokuphindwe kathathu kunalabo abaphuza i-nonfat salsa.

3. Akuwona wonke amafutha adalwa alingana Noma kunjalo, ungasebenzisi izidingo zomzimba wakho njengezaba zokuhogela wonke amakhukhi we-chocolate chip noma ucezu lwebhekoni olunqamula indlela yakho. "Kunezinhlobo ezahlukene zama-molecule wamafutha, kanti amanye angcono kakhulu kuwe kunamanye," kusho uMo. Indlela elula yokubona umehluko? Amafutha "amabi" (amafutha agcwele kanye nama-trans) avame ukutholakala ekudleni okusekelwe ezilwaneni kanye nokudla okugayiwe (cabanga nge-steak, ushizi, ibhotela, nama-donuts), kuyilapho amafutha "amahle" (ayi-poly-nalawo ane-monounsaturated) evame ukuvela ezinhlanzi futhi imithombo yezitshalo, njenge-salmon, amafutha omnqumo nobhontshisi wesoya, amantongomane, nembewu.

Ngakho-ke yini eyingozi kangaka ngamafutha agcwele futhi adluliswayo? Kalula nje, zidala umonakalo enhliziyweni ngokukhuphula izinga le-cholesterol ye-LDL evala umthambo egazini lakho. Amafutha weTrans abuye ehlise inani le-cholesterol enhle ye-HDL, esiza ukusula leyo mithambo yegazi yokwakhiwa kwamapuleti. Eqinisweni, okunye ukuhlola okwenziwa eHarvard kwathola ukuthi kukho konke ukwanda okungamaphesenti amahlanu kwengqikithi yama-kilojoule asuka kumafutha asuthisiwe owesifazane awadlayo, ingozi yakhe yokuba nesifo senhliziyo yeqa ngamaphesenti angu-17. Amafutha amahle, ngakolunye uhlangothi, angaba nomphumela ophambene—amathuba owesifazane ehla ngamaphesenti angu-42 kukho konke ukwanda ngamaphesenti angu-5 kumafutha angagcwele.

Yingakho ochwepheshe beluleka ngokuthola cishe wonke ama-calories akho avela kumafutha angasetshenziswanga; ngaphansi kwamaphesenti ayi-10 kufanele kuqhamuke emafutheni agcwele futhi ngaphansi kwephesenti elingu-1 kumafutha e-trans. Ukuze unqande ukudla kwakho lezi zinto ezivala imithambo, khetha imithombo yamaprotheni enamafutha amahle, njengobhontshisi nenhlanzi, noma lawo anamafutha aphansi, njengengulube, inkukhu, nobisi olunamafutha amancane. Kumele futhi ukhethe inyama ebomvu ebomvu, i-sirloin, ne-top loin. Okokugcina, funda amalebula omsoco ekudleni okugayiwe bese ukhetha okunenani elincane lamafutha agcwele kanye neziro amagremu wamafutha e-trans ngokuphakwa ngakunye.

4. I-Lower ayisho ngaso sonke isikhathi ukuthi ingcono Kuyiqiniso ukuthi ukudla okunamafutha amaningi kuvame ukuba nama-kilojoule amaningi futhi, okubeka engcupheni yokukhuluphala nokukhula kwezifo ezingamahlalakhona, njengesifo senhliziyo nesifo sikashukela, kodwa ukwehla kakhulu kungaba yingozi empilweni yakho. Ucwaningo ku-Journal of the American Medical Association luthole ukuthi abantu abadla amaphesenti angama-20 ama-calories abo emafutheni banamazinga afanayo okuhlaselwa yisifo senhliziyo, isifo sohlangothi, nomdlavuza othile njengalabo abadle cishe kabili.

Ngakho-ke ungakanani umsoco owanele? Ochwepheshe batusa ukuthola cishe amaphesenti angama-25 kuye kwangama-35 wekhalori yakho ephelele emafutheni. Owesifazane odla amakhalori ayi-1 500 ngosuku, lokho kungama-gramu angama-50, noma inani ngama-ounces amathathu e-sirloin, uhhafu wekotapeya, izipuni ezimbili zebhotela lamantongomane, namakhukhi amabili. (Ukubona kahle ukuthi udinga malini, iya ku-myfatstranslator.com.) Lezi zincomo azihloselwe ukuthi zilandelwe nsuku zonke noma kunjalo. Kubaluleke kakhulu ukukala amafutha owasebenzisayo phakathi nesonto, okusho ukuthi ungadla kancanyana ngosuku olulodwa bese kuthi okulandelayo kube okuncane.

5. Inhlanzi iqukethe amafutha anempilo kakhulu Nakuba ingekho into enjengekhambi-konke, ama-omega-3 fatty acids asondele kakhulu. Ucwaningo luveza ukuthi lolu hlobo lwamafutha e-polyunsaturated (atholakala ezinhlanzini zasemanzini abandayo, njenge-saumoni, ama-sardine, ama-anchovies, ne-flounder, kanye ne-flaxseed, ama-walnuts, amaqanda ane-omega-3-fortified, nenyama ebomvu evela ezilwaneni ezidla utshani) yenza konke ukwehlisa umfutho wegazi kanye namazinga e-cholesterol ukulwa nokulahleka kwememori nokwenza ngcono isikhumba sakho. Abanye ochwepheshe bathi bangakwazi ngisho nokukhulisa imizwa yakho futhi bavikele ekucindezelekeni.

Ucwaningo olwenziwe eNyuvesi yaseTufts luthole ukuthi abantu abakhuphula izinga lokudla kwabo ama-omega-3 fatty acids kwehlisa amathuba abo okuhlaselwa yisifo senhliziyo ngamaphesenti angama-40. Ngokunjalo, i-Institute of Medicine yeluleka ukusebenzisa okungenani ama-milligram ayi-160 ama-omega-3s ngosuku.

Kepha akuzona zonke izinhlobo ze-omega-3s ezisiza ngokulinganayo. Nakuba izinhlobo ezintathu eziyinhloko-ALA, i-DHA, ne-EPA-zonke zikulungele, lezi ezimbili zokugcina zingabalwi bezifo abanamandla kakhulu. Imithombo yezitshalo, njengamantongomane nembewu, kulapho i-ALA ingatholakala khona. I-EPA ne-DHA zitholakala ku-algae, okudliwa yizinhlanzi nezimbaza, okwenza kube yimithombo emihle kakhulu. Ukuze uthole okwanele kwalezi zakhi, dla i-salmon noma olunye uhlobo lwezinhlanzi ezinamafutha okungenani kabili ngesonto. Awuyena fan of fillets? Khetha i-capsule yamafutha wezinhlanzi yansuku zonke engenayo i-mercury nokunye ukungcola. Futhi ngesengezo esisebenza ngempumelelo ekukhuphuleni amazinga e-omega-3 omzimba wakho njengokudla kwasolwandle-ngaphandle kwe-aftertaste enofishi-zama isithasiselo se-DHA esithathwe ku-algae noma kuwoyela we-krill.

6. Amalebula "Angenamafutha" angadukisa Ngemva kokuba ososayensi befakazele ukuthi amafutha ayingozi ayingozi kangakanani enhliziyweni, iningi labakhiqizi bokudla abakhulu baphishekela ukwenza kabusha izindlela zabo zokupheka ukuze babhale ukuthi "ama-trans-fat-free." Kepha yize imikhiqizo emisha nethuthukisiwe ingenawo lawa mafutha, amaningi asalayishwe ngamanoni agcwele angenampilo avela kumafutha esundu, ibhotela, noma eminye imithombo.

Kubalulekile futhi ukwazi ukuthi awukwazi ukukukholelwa ngaso sonke isikhathi konke okufundayo: Ngisho naleyo mikhiqizo ethi ayinamafutha angashintshi ngokomthetho isengaba nengxenye yegremu ngakunye. Nakuba lokho kungase kubonakale kuyinani elincane, ososayensi baseHarvard bathola ukuthi abesifazane abadla amagremu angu-4 ngosuku babenethuba eliphindwe kathathu lokuthuthukisa isifo senhliziyo. Ukuze ubone imithombo efihliwe yamafutha e-trans, skena izinhlu zezithako ukuze uthole uwoyela we-hydrogenated kancane noma ukufushanisa.

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