Ukudla okuphezulu kumafutha agcwele futhi nezindlela zokunquma emuva
Okwamanje, iningi lethu liyazi ukuthi amafutha agcweleyo abizwa ngokuthi "amafutha amabi," futhi kufanele sikhawule inani esilidlayo. Ukudla okuphezulu emafutheni agcweleyo kungaholela ekuzuzeni isisindo, kuphakanyiswe i-LDL cholesterol kanye namazinga e-triglyceride, kanye nengozi eyengeziwe yesifo senhliziyo. Ngakho kubalulekile ukukhomba ukudla okuphezulu ngamafutha agcwele ukuze sikwazi ukwenza izinqumo ezifundwayo uma kuziwa ekudleni ukudla okunempilo.
Ukudla Okuphezulu ku-Fat Okugcwele
Ngokuvamile, imithombo eyinhloko yamafutha agcwele aphuma emikhiqizweni yezilwane, kodwa futhi ikhona kwezinye zokudla ezitshalwe ezitshalweni.
Inyama ebomvu - kusukela kokubili inkomo nengulube - iphakeme ngamafutha agcwele. Imikhiqizo yobisi yonke yobisi, kuhlanganise ushizi , ukhilimu omuncu, i-ayisikhilimu nebhotela, "amakhoma amabi" kanye nawo.
Kodwa kukhona nemithombo esekelwe ezitshalweni zamanoni agcwele , amafutha kakhulu kakhukhunathi nobisi lwekakhukhunathi, i-palm kernel amafutha, ibhotela le-cocoa, namafutha esundu. Futhi ngenkathi ungahambi esitolo futhi uthenge lezi zinto ngabanye-ngaphandle kobuni lwekakhukhunathi- lawo mafutha asetshenziselwe ukutshala izitshalo ezitshalweni eziningana kwimikhiqizo elungiselelwe ngokuthengisa. Isibonelo, ubhotela we-cocoa ushokoledi. Futhi amafutha kakhukhunathi namafutha esundu kunesithako ezintweni eziningana zokudla, kusukela ekungeneni kwezimbuzi ezingenakusihlwa kanye nekhofi cream kuya kuma-cookies namaqebelengwane.
Ngenxa yokuthi le nhla ikhona ekudleni okuningi okujwayelekile esikudlayo, abaseMelika badla ama-25.5 amagremu amafutha agcwele ngosuku, okungama-5 kuya kwangu-10 amagremu ngaphezu kokuthi kufanele sidle. Ukudla okune-saturated-fat kuhlotshaniswa ne-cholesterol ephezulu futhi kuze kube yamuva, ingozi eyengeziwe yokwelashwa kwe-coronary and stroke.
Ngenkathi amafutha egcwele ebuyela emuva etafuleni, iziqondiso zamuva zokudla zisezinconywa ukuba zingabikho ngaphezu kwamaphesenti ayishumi ama-calories nsuku zonke, kanti i-American Heart Association isayikhuthaza ukuba ibenciphise ngaphansi kwamaphesenti ayisikhombisa. Nakuba kunezifundo zamuva nje ezibuza ukulimala kwamafutha agcwele, kukhona namanje "amakholwa amafutha amabi" - isazi sokudla kanye noprofesa ePenn State University Penny Kris-Etherton, Ph.D., RD, wenqaba umbono wokuthi amafutha agcwele ayinabungozi .
Izindlela Ezisheshayo Zokunciphisa I-Fat Egcweleyo Esidlweni Sethu
- Yenza izinguquko ezincane zamafutha noma amafutha angabelisi namikhiqizo yobisi kuma-fat-fat counterparts
- Yidla inyama ebomvu ngezikhathi ezithile; khetha ukusikeka okunomzimba futhi udle izingxenye ezincane
- Khipha isikhumba njalo ezinkukhu emva kokupheka
- Yidla izinhlanzi okungenani kabili ngesonto
- Hamba okungenasici okungenani kanye ngesonto
- Sebenzisa amafutha yemifino egazini, njengama-canola noma amafutha omnqumo , phezu kwamafutha aqinile njengobhotela
- Ukudla kwe-flavour ne-herbs nezinongo esikhundleni sama-toppings nama-sauces ane-fat
- Ukwandisa ukudla okuphelele, izithelo, nemifino