Ukuhlunga ama-Fats
Ukudla ukudla okunamafutha akusho ukuthi kufanele sishiye amafutha ngokuphelele, kodwa kudingeka sizifundise ukuthi yimaphi amafutha okufanele agwenywe futhi yiziphi ezinenhliziyo enempilo. Masibe sobala: sidinga amafutha ekudleni kwethu. Njengomthombo ogxile kakhulu wama-kilojoule (amakhilogremu ayisishiyagalolunye ngogremu ngamunye wamafutha uma kuqhathaniswa nama-khalori amane ngohlelo lwamaprotheni nama-carbohydrate), lisiza ukunikeza amandla. Amafutha anika i-linoleic acid, i-fatty acid ebalulekile ekukhuleni, isikhumba esinempilo kanye nesimetabolism.
Futhi kusiza ukuthola amavithamini anamafutha (A, D, E neK). Futhi, lapho ubhekene nalo, amafutha anezela ukunambitheka futhi anelisekile, asenze sizizwe sigcwele, sigcine indlala.
Nakuba wonke amafutha anenani elifanayo lama-kilojoule, amanye ayingozi kakhulu kunamanye: amafutha agcwele amafutha athile ikakhulukazi.
Amafutha anelisiwe
Lawa mafutha atholakala kwimikhiqizo yezilwane njengenyama, ubisi, namaqanda. Kodwa zitholakala kwezinye izindawo ezivela emifino njengekakhukhunathi, izinsika zezandla zezandla zesundu kanye nesundu. Lezi zinhlayiya ziqinile ekamelweni lokushisa. Amafutha anelisiwe aphakamisa ngqo amazinga we-cholesterol angama-LDL (amabi). Iseluleko esivamile sithi ukugwema ngangokunokwenzeka. Muva nje, umphakathi wesayense uye wahlukana kakhulu, ngokuphawula ukuthi kunezinhlobo ezahlukene zamafutha agcwele, ezinye zazo okungenani ezithinta ukungathinti hlangothi kwe-cholesterol.
Amafutha eTrans noma Ama-Hydrogenated
Amafutha we-Trans empeleni ayinamafutha angenalutho, kodwa angakwazi ukuphakamisa amazinga we-cholesterol angama-LDL (amabi) kanti futhi anciphisa amazinga we-HDL (amahle) we-cholesterol.
Amafutha we-Trans asetshenziselwa ukwandisa impilo yeshalofu yokudla okucutshungulwa, ngokuvamile amakhukhi, amaqebelengwane, amafries, nama-donuts. Noma yimuphi into equkethe "i-hydrogenated oil" noma "amafutha athile ama-hydrogenated" cishe aqukethe amafutha ahambayo. I-hydrogenation yindlela yokusebenza yamakhemikhali eguqulela amafutha anamanzi ngamafutha aqinile .
Izindaba ezinhle ukuthi i-US Food and Drug Administration ayisekho amafutha okuthutha, noma amafutha athile ayenziwe nge-hydrogenated, njengoba ngokuvamile ephephile.
Kudinga izinkampani zokudla ukuba zihlukanise amafutha esitokisini emikhiqizweni yazo ngo-2018 noma zifakazele ukuthi kungani ziphephile ukusebenzisa ukudla kwazo.
Amafutha angasetshenzisiwe
Amafutha ase-monounsaturated namafutha ase-polyunsaturated yizinhlobo ezimbili zama-acids angenasidated. Zitholakala emifino nezitshalo.
- Amafutha ase- monounsaturated ayinamafutha ekamelweni lokushisa kodwa aqala ukuqinisa amazinga okushisa okubandayo. Lolu hlobo lwamafutha lungcono kwezinye izinhlobo zamafutha futhi lungatholakala eminqumo , amafutha omnqumo , amantongomane, amafutha ompaphethisi, amafutha e-canola, nama-avocade. Ezinye izifundo zibonise ukuthi lezi zinhlobo zamafutha zinganciphisa i-cholesterol ye-LDL (embi) futhi igcine i-cholesterol ye-HDL (enhle).
- Amafutha e-Polyunsaturated nawo ayesetshenziselwa uketshezi ekamelweni lokushisa. Lezi zitholakala emafutheni ama-safflower, sesame, corn, cottonseed and soybean. Lolu hlobo lwamafutha luye lwaboniswa ukunciphisa amazinga we-LDL cholesterol, kodwa okuningi kunciphisa i-cholesterol yakho ye-HDL.
Omega-3 fatty acids
Lezi zihlanganisa "i-fatty acid" ebalulekile, okusho ukuthi kubaluleke kakhulu empilweni yethu kodwa ayikwazi ukukhiqizwa imizimba yethu. Imithombo emihle ye-omega-3 fatty acids ihlanganisa inhlanzi yamanzi abandayo, imbewu yefilakisi, soy, nama-walnuts. Lezi zinhlasi ezinamafutha zinganciphisa ingozi ye-coronary disease futhi ivuselele amasosha omzimba wethu.
Ngakho funda lawo malebula okudla ngokucophelela bese ukhetha amafutha akho ngokuhlakanipha. Futhi njengomthetho wesithupha, amafutha anamanzi angcono kuwe kunamafutha aqinile.