Amafutha Anamathele Nama-Unsaturated Anamathela Kanjani
Wonke amafutha okupheka aneziqu ezigcwele . Abanye kunabanye. Amafutha angaphansi kwamafutha agcweleyo aphezulu emafutheni angasetshenzisiwe. Uma ubheka ukusebenzisa amafutha okupheka aphansi emafutheni agcwele, ungase ufune ukukhetha omsakazo, i-canola, noma amafutha omnqumo . Amafutha ashisayo afana namafutha kakhukhunathi namafutha esundu anamafutha amaningi.
Ngokusho kwe-American Heart Association, ukudla ukudla okuqukethe amafutha agcwele kungakhuphula izinga le-cholesterol egazini lakho.
Amazinga aphakeme we-LDL cholesterol (i-cholesterol embi) egazini lakho ingakwandisa ingozi yesifo senhliziyo nesifo sohlangothi.
Amafutha Aphansi E-Fat Egcwele
Kunezinhlobo ezimbili zamafutha angenalutho: i-polyunsaturated ne-monounsaturated. Ucwaningo oluthile lubonisa ukuthi lezi zinhlobo zamafutha angenalutho angasiza ekunciphiseni i-cholesterol yakho embi. Uhlobo ngalunye lwe-fat lungase luzuzise ngendlela yalo.
I-Monatsaturated Fat
Amafutha anezinto ezinamafutha aphansi kakhulu anamafutha e-canola. Yenziwa ngokuyinhloko ngamafutha e-monounsaturated. Amafutha e-canola ane-gramu 1 yamafutha agcwele ngokukhonza.
Amafutha omnqumo anama-gramu angu-2 amafutha agcwele. Amafutha e-canola namafutha omnqumo ngokuvamile ayenziwe ngamafutha e-monounsaturated. Ucwaningo luye lwathola ukuthi amafutha e-monounsaturated angaba nenzuzo yokugcina isigqi senhliziyo enempilo futhi angasiza ukulawula i-insulin, ewusizo ngokukhethekile uma unesifo sikashukela noma uma ufuna ukunciphisa ingozi yokuthola isifo sikashukela.
Ungadideki igama elithi " ukukhanya okungeziwe" amafutha omnqumo , ukukhanya okungeziwe akubhekiseli kokuqukethwe kwamanoni noma ikhalori, kodwa kunalokho umbala wayo kanye nenani lokucubungula.
I-Polyunsaturated Fat
Omunye amafutha anesilinganiso esincane kunawo wonke amafutha agcwele amafutha ashisayo. I-1 igremu lamafutha agcweleyo wezipuni ngayinye ekhonzayo. Iphethwe ngokuyinhloko ngamafutha e-polyunsaturated. Amafutha we-Polyunsaturated atholakale ekukhuliseni i-HDL yakho, noma izinga eliphakeme le-cholesterol. Amanye amafutha avamile kakhulu okupheka e-US awakhiwe ikakhulukazi ngamafutha e-polyunsaturated yi-soybean, corn, kanye namafutha we-sunflower.
Ngamunye wabo une-1.8 amagremu wamafutha agcwele.
Amafutha Aphezulu E-Fat Egcwele
Amafutha ashisayo-ikhukhunathi, isundu nesinkwa sama-palm kernel-aphezulu ngamafutha agcwele. Ngokuvamile, ukuphakama kwamafutha amaningi, amafutha aqinile kakhulu asezingeni lokushisa. Amafutha e-palm kernel avela emhlanjeni wemithi yesundu.
Amafutha kakhukhunathi namafutha esundu ama-palm kernel angamaphesenti angama-85 amafutha agcwele. Amafutha ompulangwe angamafutha angamaphesenti angu-50 agcwele.
Njengoba amafutha kakhukhunathi ephakeme ngamafutha agcwele, aphansi kumafutha angenalutho. Amafutha kakhukhunathi angama-6 amaphesenti angu-monounsaturated namaphesenti angu-2 e-polyunsaturated.
Ingabe I-Coconut Oil Healthy Ukudla?
Olunye ucwaningo lubonisa ukuthi amafutha kakhukhunathi angakuhle. Ukudla amafutha kakhukhunathi kuye kwaboniswa ukukhulisa i-cholesterol yakho ye-HDL (emihle). Iningi lalo cwaningo lube yizifundo zesikhathi esifushane ukuhlola umphumela walo kumazinga e-cholesterol. Isigwebo asikho emiphumeleni yesikhathi eside enesifo senhliziyo.
Yeka ukuthi amafutha aseTropical ayenjani
Izindaba ezinhle lapha ukuthi wonke amafutha ashisayo abhekwa njengamafutha yemifino engenawo ama-cholesterol. Ezimweni eziningi, la mafutha awunawo amafutha esitokisi. Amafutha we-Trans abhekwa njengamafutha angenamsebenzi kakhulu. Ngokusho kwe-American Heart Association, amafutha esitokisi angaphakamisa amazinga wakho we-cholesterol akho embi (LDL) futhi anciphise amazinga we-cholesterol akho amahle (HDL).
Ukudla amafutha angatheni kungakwandisa ingozi yokuthuthukisa isifo senhliziyo, isifo sofuba nesifo sikashukela.
Okukhethwa kukho konke ukunamathela ngamafutha angaphansi kwamafutha agcwele. Akukwazi ukulimaza ukusebenzisa amafutha kakhukhunathi ngezikhathi ezithile, kodwa ukushintsha ama-canola noma amafutha omnqumo amafutha kakhukhunathi njengoba amafutha akho okupheka okuyinhloko angase abe yilokho udokotela wakho angancoma khona .
Amafutha aqinile
Ngokuqondene nokupheka ngamafutha aqinile, njengebhotela noma isinqumelo, okuqukethwe kwamanoni egcwele ibhotela kungamaphesenti angaba ngu-70 amafutha, futhi isinqumelo singamaphesenti angu-43. Ukuze uthole i-fatty-fat acid profile, kungase kube ngcono ukukhetha amafutha anamanzi afana ne-canola namafutha omnqumo ngamafutha aqinile.