Amafutha emifino ewusizo kakhulu

Ngokusho kochwepheshe ekudleni, amafutha omquba womuntu kufanele abe ngaphezu kwamafutha ezilwane. Lokhu kungenxa yokuthi aziqukethe i-cholesterol futhi zicebile kakhulu kuma-fatty acids, okudingeka kakhulu kumuntu. Ziyi-polyunsaturated, i-monounsaturated ne-saturated acids. Ikakhulukazi umzimba udinga i-mono-ne-polyunsaturated acids-omega-6 ne-omega-3. Ngakho-ke, amafutha yemifino ewusizo kakhulu kufanele abe nenani elikhulu kuwo.

Yikuphi amafutha angasiza kakhulu

Esikhathini sethu kunezinhlobo eziningi zemifino ehlukene yemifino. Isibonelo, i-sunflower, umnqumo, i-linseed, i-sesame, i-peanut namanye amafutha. Ngaphezu kwalokho, wonke amafutha ahlukile ezindaweni zawo. Kodwa ungakhetha kanjani amafutha awusizo kakhulu?

Noma yikuphi amafutha angalungiswa noma ahlanjululwe, noma angahlanjululwa. Ngakolunye uhlangothi, amafutha ahlanzekile alula, engenamanzi, angenasiphunga, kodwa anesilinganiso esinciphile sezakhi ezidingekayo emzimbeni, njengoba "zilahlekile" ngesikhathi sokucubungula. Ngalokhu ukwelashwa, i-carotenoids ne-vitamin E zilahlekile, izinto ze-phospholipids ezisiza ukususa i-cholesterol eyingozi emzimbeni zisuswa. Amafutha angenalutho angasetshenzisiwe awusizo kakhulu emzimbeni womuntu, ngoba ugcina amavithamini ahlukahlukene kanye nama-useful compounds. Ngaphezu kwalokho, amafutha angagciniwe agcinwa isikhathi eside.

Ngaphezu kwalokho, ukubaluleka kwamafutha yemifino kuthinteka ngendlela ekhishwa ngayo. Amafutha ewusizo kakhulu aluhlaza futhi angagcwaliseki, okutholakala ngenxa yokucindezela kokuqala okubandayo. Uma, uma uthenga amafutha, ufuna "ukudoba" kuwo, kuyinzuzo, ke ungathengi amafutha emifino, uma ilebula ithi: idayiswa, iqhwa, ihlanjululwe futhi ihlanjululwa - ngeke uzuze emafutheni emzimbeni.

Amafutha we-sunflower ngumkhiqizo owusizo kakhulu ocebile kuma-fatty acids (vitamin F). Lezi zinhlobo ze-polyunsaturated zivele zidingekile kithi ekwakheni amangqamuzana amasha, ukuze ukusebenza kahle kwemisebenzi yesistimu yomzimba, ukuze kuhlanganiswe ama-hormone. Ngaphezu kwalokho, ama-fatty acids anjalo enza izindonga zezinsimbi ziqina futhi zomelele, zinciphise umphumela omubi emisebeni yabantu kanye nemisebe ye-ultraviolet. Zenza futhi ekusetshenzisweni kwezintambo zomzimba ezibushelelezi.

Kusukela ezikhathini zasendulo, amafutha omnqumo ayebaluleka. Yenziwe ngembewu namajikijolo omuthi womnqumo. Emalindeni aqukethe ama-50% wamafutha. Kodwa ama-fatty acids emafutheni anjalo aphansi, kodwa ngokushesha ashaywa ngumzimba, uma eqhathaniswa namanye amafutha yemifino. Kunconywa amafutha omnqumo kulabo ababhekene nezifo zesimiso sokugaya, isilonda senyongo, isisindo se-hepatic. Isebenza kahle njenge-cholagogue. Kunconywa ukuvimbela kanye nezifo ezihambisana nesistimu yezinhliziyo, ukuthuthukisa inkumbulo. Ngaphezu kwalokho, i-oyela eqinile kakhulu ikwazi ukuvimbela ukwanda kwamangqamuzana omdlavuza emzimbeni, abaningi bathi amafutha awusizo kakhulu ngamafutha omnqumo.

Kodwa ososayensi baseMelika bathi okuwusizo kakhulu i-avocado amafutha. Ucwaningo oluningi luqinisekisile ukuthi amafutha we-avocado ekubunjweni kwawo ayikwazi ukushintshwa noma yini. Leliyela liyi-caloric, i-digestible kalula. Leli mafuta enenani layo (amandla) liphakeme kunamaqanda nenyama, kodwa ngumkhiqizo wokudla. Futhi, i-avocado iqukethe ama-acids amaningi ayi-insaturated. Uma usebenzisa le mafutha ekudleni, ungathuthukisa inkumbulo yakho futhi unciphise ingozi yomdlavuza nesifo senhliziyo. Iqukethe izinto ezisiza ukususa i-cholesterol embi emzimbeni. Le mafutha yemifino kunconywa ukuba aqaliswe lapho edla izingane, ngisho nasebancane. Iqukethe amavithamini angu-12 abalulekile. Ngokusetshenziswa kwamafutha we-avocado njalo, isimo sezinwele nesikhumba sithuthukisa.

Kungaphetha ngokuthi i-oli ewusizo kakhulu (imifino) ayikwazi ukunqunywa. Ngempela, amafutha nawo ayasiza ngendlela yawo: i-linseed, i-sesame, i-peach, njll. Umuntu ngamunye, inzuzo yakhe. Omunye udinga izakhi ezingaphezulu kwamafutha omnqumo, abanye ekukhanyeni, njll. Amafutha omquba ayoba usizo kakhulu uma elungiselelwe ngokuvumelana nayo yonke imigomo edingekayo, egcinwa ngaphansi kwezimo ezithile futhi engalahlekelwa ukubaluleka kokucubungula okwengeziwe.