Ukuthola amafutha
Ukuhlakanipha okuvamile kokudla kwamafutha kuye kwashintsha. Ngesinye isikhathi, wonke amafutha ayebhekwa engenempilo, futhi enesibopho kuzo zonke izinhlobo zezifo, kusukela esifo senhliziyo nesifo sikashukela. Kodwa iminyaka yocwaningo ishintshe ukucabanga kwethu. Manje sesiqala ngokuqiniseka ukuthi wonke amafutha awadalwa alinganayo-ukuthi kukhona amafutha amahle, amafutha amabi, amafutha okungenzeka-hhayi-kabi, namafutha amabi kakhulu. Ake sihlolisise:
Okuhle: Amafutha angasetshenzisiwe
Ngisho nanamuhla, abanye abantu badinga ukuqiniseka ukuthi igama lamafutha amahle aliyona i-oxymoron.
Lezi zinhlayiyana ezingasetshenzisiwe zisiza ukulwa nezifo ezidla amafutha angaphezu kwamandla. Amafutha angasetshenzisiwe ahlukaniswe ngamafutha ase-monounsaturated namafutha e-polyunsaturated, futhi bobabili izinhlobo zicatshangwa ukuthi zinemiphumela emihle emazingeni e-cholesterol.
Amafutha ase-Monounsaturated asiza ukuphuza i-cholestolol ye-LDL (embi) futhi ivuselele i-HDL (okuhle) i-cholesterol.
Amafutha we-Polyunsaturated nawo acatshangwa ukuthi asize ukuchofoza i-cholesterol engqikithi nesimbi. Kodwa amafutha e-monounsaturated avame ukuthandwa ngamafutha we-polyunsaturated ngoba ucwaningo oluthile lubonisa ukuthi amafutha we-polyunsaturated azinzile, futhi anganciphisa amazinga we-cholesterol enhle kanye nokubi.
Kodwa akumelwe sizinaki amafutha we-polyunsaturated. Lezi zivame ukuba ngumthombo omuhle wama-omega-3 fatty acids, okutholakala ikakhulukazi ezinhlanzi zamanzi abandayo, amantongomane, amafutha kanye nembewu, kanye nemifino emnyama, ama- flaxseed namafutha emifino. Olunye uhlobo lwe-omega-3 fatty acid "lubalulekile amafutha e-asidi," angeke akhiqizwe imizimba yethu, ngakho-ke ukudla lokhu kudla kuyindlela kuphela yokuthola.
Ama-omega-3 fatty acids acatshangwa ukuthi anciphise ukucindezelwa kwegazi, ukulwa ne-LDL (okubi) i-cholesterol, ukulwa nokuvuvukala nokuvikela ubuchopho nesistimu yezinzwa.
- I-Heart-Healthy Walnuts
- Iyini i-Omega-3 Fatty Acids?
Amafutha amaningi okupheka akhiwa ngokuyinhloko ngamafutha angenalutho. Uma kuziwa ekukhetheni amafutha okupheka, uhlobo ngalunye lwe-oyela lokupheka luhluka ngokulingana kwesilinganiso saso samafutha e-polyunsaturated.
Amafutha amabili avela emazingeni aphakeme aphezulu amafutha a-monounsaturated: i-canola namafutha omnqumo. Okunye ngaphandle kokupheka ukupheka ngaphandle kokupheka , lawa maoli amabili kufanele abe ku-pantry yakho.
- Ingabe Amafutha Wokupheka Anamafutha Agcwele?
- Iyini i-Enova Oil?
- Ingabe Amafutha Omnqumo Okwedlula Amafutha Okupheka Angamafutha?
Ekupheleni kosuku, amafutha omuhle namanje ayamafutha ngokwekhalori. Noma yiliphi amalebula kumafutha okupheka achaza amafutha ngokuthi "ukukhanya," asho ukunambitheka noma umbala, hhayi okuqukethwe kwamafutha noma ikhalori. Wonke amafutha angama-100 amaphesenti amafutha futhi athengisa cishe amakholori angu-120 ngepuniji ngayinye.
Okubi: Amafutha anelisiwe
Khona-ke kukhona okuthiwa amafutha amabi-lawo okubonakala sengathi "amatshe okugqoka amatshe" agcwele amafutha avela emzimbeni nasemikhiweni yobisi. Lezi zinhlayiya ziqinile ekamelweni lokushisa. Amafutha anelisiwe akhonjisiwe ngokuphakamisa ngqo inani lama-cholesterol lamaLDL (amabi). Iseluleko esijwayelekile siwukugwema kubo ngangokunokwenzeka. Kodwa-ke, ukuhlaziywa kwe-meta okushicilelwe ku-Annals yemithi yangaphakathi ngo-Mashi 2014 kanti enye ku-American Journal of Clinical Nutrition ekuqaleni kwawo-2010 akutholanga ukuxhumana phakathi kokudla okune-fat saturated futhi kwanda ingozi ye-coronary disease noma isifo senhliziyo. Noma kunjalo, i-Harvard School of Public Health, ocwaningweni olwanyatheliswa ngo-March 2010, lithole ukuthi ukufaka esikhundleni samafutha agcwele ngokwezinga elilinganayo lamafutha we-polyunsaturated empeleni kwanciphisa ingozi ye-coronary disease nge-19%.
Mhlawumbe, amafutha agcwele angase abe mabi kakhulu emva kwakho konke, futhi ngokuqinisekile ayimthombo obalulekile wamavithamini namaminerali. Ngaphezu kwalokho, abanye bathi amafutha kakhukhunathi namafutha omuthi wesundu, okuyinto imithombo esekelwe ezitshalweni zamafutha agcwele, angase azuze ngoba amafutha athile-acid asho ukuthi ahlukene ngendlela ehlukile emzimbeni. I-acaric acid, etholakala emikhiqizweni yezilwane kanye nokudla okufana ne-chocolate, idlula ngoba iningi layo liguqulwa ngumzimba libe yi-oleic acid, i-fat monounsaturated. Ngakho-ke, amafutha agcwele angase abe nenzuzo, noma okungenani engekho ngaphezulu, kunalokho esikucabangayo. Kodwa nakuba kunezifundo zesayensi ezengeziwe ezikhomba ukuthi lokhu kuyinkinga, kukhona, ngokudabukisayo, akukho ukuvumelana okubanzi kulokhu okwamanje, ikakhulukazi kulabo abaklami iziqondiso zokudla.
Ikomidi elilulekayo lezinkombandlela ze-Dietary Guidelines ka-2010 kubantu baseMelika lisikisela ukunciphisa ukudla okunamafutha okugcwele okungekho ngaphezu kwamaphesenti ayisikhombisa okudla kwansuku zonke, nokuqashelwa kancane ukuthi ukudla okuphakeme kwama-carbohydrates, okuvame ukuthatha amafutha agcwele izidlo zabantu, isici ekukhuleni kwamazinga okukhuluphala kanye nezinkinga zempilo ezihambisanayo.
Okubi kakhulu: Ama-Trans amafutha
Okokugcina, kukhona okuchazwe njengamafutha amabi kakhulu: amafutha esitokisi, awaziwa njengamafutha e-hydrogenated. Amafutha okuguqula adalwa ngesikhathi senqubo ye-hydrogenation, lapho amafutha yemifino egazini eguqulwa abe ngamafutha aqinile. Amafutha we-Trans acatshangwa ukuthi ayimbi kithi kunamafutha agcwele ngoba awagcini nje ukuphakamisa i-cholesterol engamaphesenti angu-LDL (amabi), futhi anciphisa i-cholesterol ye-HDL (enhle).
Amafutha we-Trans ahlala kuzo zonke izinhlobo zokudla okucutshungulwa, kusuka emafrijini aseFrance kuya kuma-cookies. Ngenxa yemithetho emisha yelebula yokudla, eyaqala ukusebenza ngoJanuwari 2006, amafutha esitokisi-lapho echazwe njengamafutha afihlekile-manje abhalwe kuwo wonke ukudla okuhlanganisiwe. Futhi ngonyaka noma emibili ngaphambi kokuba le mithetho yelebuli iqale ukusebenza, kwakukhona ukunakwa okuningi kwezindaba okugxile kumafutha esitokisi, futhi yiziphi izinto abakhiqizi bokudla ababezenza ukuze banciphise ama-trans emithini yabo. Kodwa lokhu kwandisa ukuqonda kwethu kula mafutha amabi kunomthelela ekudleni kwethu?
Ucwaningo olwenziwa yi-NPD Group, inkampani yokucwaninga imakethe, yathola ukuthi amaphesenti angu-94 kithi awazi amafutha esitokisi, kanti amaphesenti angu-73 ethu akhathazekile ngabo. Kodwa nakuba abathengi abaningi beqaphela ukuthi amafrimu aseFrance nezinye ukudla okuthosiwe kwakuneziqhumane zomshuwalense, babengazi kangako okuqukethwe okune-trans-fat kwezinye izinto ezicutshungulwa njengamaqebelengwane, ama-donuts, nokudla okudla.
Ngempela, amaphesenti angama-65 abathengi bakholelwa ukuthi ukudla kwasekudleni kwakungenzeka ukuthi kunezinhlayiya ezidlula ukudla okudliwe ekhaya. Futhi naphezu kwabathengi beveza isifiso sokugwema amafutha ashubile ngenkathi bedla, ukudayiswa kokudla okuqukethe amafutha ashukela, njengenkukhu ethosiwe, kusanda kukhula.
Kungakhathaliseki ukuthi sididekile kunanini ngaphambili, noma sikhetha ukunganaki lokho esikwaziyo.
Kunzima ukudlulisa ama-fries okusheshayo okudla okusheshayo noma wenqaba ukuthenga amakhukhi noma ama-cookie ozithandayo. Kodwa ngezindawo eziningi zokudlela zishintsha kwamanye amafutha okupheka-ngokuzithandela noma ngenye indlela, kubonakala sengathi amafutha ahambayo ekugcineni ayaphuma.
- I-New York City ivimbela ama-Trans Trans
- I-McDonald's Goes Trans Fat Free
Yimaphi Amafutha Okufanele Sidle?
Okubalulekile ukuthi umzimba udinga amanoni okudla. I-fat is a source of energy, ivumela umsebenzi ofanele amaseli kanye nesistimu yezinzwa, namafutha adingekayo ukuze amamitha amavithamini afanele. Amafutha asisiza futhi ukuba silondoloze izinwele nezikhumba ezinempilo, futhi isisondeza emakhazeni. Noma kunjalo, kufanele ukuthi sinciphise amafutha ethu okudla okungenani amaphesenti angama-30-35 wekhalori yansuku zonke. Noma yini engaphansi kwamaphesenti angu-20, noma kunjalo, ayinempilo. Amaningi alawo mafutha kufanele abe angasetshenzisiwe. Sebenzisa amafutha amanzi ngamafutha aqinile ekuphekeni. Ngokuvamile, kufanele sikhethe imikhiqizo yamakhemikhali aphansi, kanye nokusikeka okunamandla kakhulu kwenyama nezinkukhu. Kufanele sidle inhlanzi (kufaka phakathi izinhlanzi ezinamafutha njenge-salmon) okungenani kabili ngesonto, futhi ugcine ukudla nokucubungula ukudla okuncane.
Okokugcina, ubuyela kumafutha ashubile: noma ngabe ilayi lokudla lithinta amafutha angama-0g, alishintshi ukuthi ukudla kube ukudla kokudla.
Kusho ukuthi amafutha e-hydrogenated ashintshwe ngenye indlela yamafutha, ngokuvamile amafutha ashisayo anesimo esishisayo, okungenzeka noma angasizuzisa kakhulu.
- Ungakanani Owazi Ngamafutha?
- Ungakanani Owaziyo Ngamafutha Okudlulisa?
- Kungani Kudla Amafutha Aphansi?
- Izindlela ezingu-20 zokusika amafutha ekuphekeni
- Izindlela 10 Zokuqala Ukudla Okuphansi Kwe-Fat
- I-Kitchen Fat Kitchen
- Izindawo eziyisisekelo eziphezulu eziyisishiyagalolunye zama-Kitchen Fat
Lesi sihloko singenye yezinto "zokuyeka" emncintiswaneni we- Virtual Amazing , isu isifundo esifanele emabanga 5 kuya phezulu . Uhlelo lwesifundo luveza ucwaningo ngezihloko zomhlaba jikelele futhi