Amafutha okudoba okwehla kwesisindo

Wonke umuntu uyazi ngezinzuzo zamafutha ezinhlanzi. Amafutha enhlanzi aqukethe i-omega-3 fatty acids, i-phosphorus, i-iodine, amavithamini nezinye izinto eziwusizo. Lesi sidakamizwa sinqunyelwe wonke umuntu: izingane, abadala, abantu asebekhulile. Isetshenziselwa ukuvimbela nokuphatha izifo ezithile. Ngaphezu kwalokho, amafutha wezinhlanzi asiza ngokulahlekelwa isisindo.

Sishisa amafutha ngendlela efanele

Yonke intombazane iyayazi ukuthi kunzima kangakanani ukukhipha amafutha emagqabeni, izibilini, isisu. Ngezinye izikhathi ngisho nokudla okuqinile nokuvivinya umzimba akunikezi imiphumela oyifunayo. Ngisho noma bekwazi ukuphonsa ama-kilo ambalwa, babuyela ngokushesha. Ngakho-ke, kubaluleke kakhulu ukulahlekelwa isisindo ngendlela efanele. Kubalulekile ukukhetha indlela yokulahlekelwa isisindo, okuyinto ezoqinisa isimo samathambo emzimbeni.

Bambalwa abantu abazi ukuthi uma usebenzisa amafutha wezinhlanzi ulawula ukulahlekelwa isisindo ngokushesha kakhulu uma ngabe, ngokwesibonelo, ulahlile ukudla kwama-carbohydrate noma amaprotheni. Yiqiniso, umuntu akanakuthemba ukuthi ngokusebenzisa lesi sidakamizwa ungadla konke futhi ngesikhathi esifanayo ulahlekelwe isisindo emavikini ambalwa. Udinga ukubhekana nenqubo yokulahlekelwa isisindo ngendlela efanele. Ukwenza lokhu, thatha amafutha wezinhlanzi, uvivinya umzimba futhi udla kahle.

Izinga lansuku zonke

Namuhla, odokotela abaningi abavumelani nalokho okungakanani usuku lokudla amafutha enhlanzi. Isibonelo, i-American Association ithi usuku lungadliwa okungaphezu kwamagremu amabili. Leli nani lanele ngokwanele. Ezinye izazi zithi umuntu udinga ukudla igramu eyodwa kuwo wonke amaphesenti we-fat subcutaneous. Kodwa lokho kukhulu kakhulu. Ngaphezu kwalokho, ukunqwabelana kwamavithamini kungaholela ku-hypervitaminosis. Ngakho-ke, ukuze uzikhethele kahle umthamo wansuku zonke walesi sidakamizwa, thintana nodokotela.

Uma umzimba wakho ungaphezu kwamakhilogremu angaphezu kwangu-20, ngosuku olulodwa kufanele udle amagremu amabili amafutha enhlanzi ngaphambi kokudla ngakunye. Okusho ukuthi, kuzothululwa amagremu ayisithupha ngosuku. Noma kunjalo, isilinganiso esilungile kufanele sibalwe ezidinga nasezifundweni zomzimba.

Uma uhola impilo enempilo, hamba emoyeni omusha, uphume kahle, usebenzise umzimba, bese uthatha amafutha wezinhlanzi, ungalahlekelwa ngamakhilogremu amane ngenyanga. Kulesi simo, akudingeki ukuthi ungabandakanyi ngokuphelele ekudleni kokudla kwamafutha ne-high-calorie.

Qaphela kakhulu. Ungalokothi uthathe le mithi kwisisu esilambile, ngoba singabangela ukuhlushwa. Futhi akunakwenzeka ukuba uhlale udla amafutha wezinhlanzi. Sidinga ukuthatha amakhefu. Ubude benkambo yonyaka owodwa luyizinsuku ezingamashumi amathathu. Ngemuva kwalokho, udinga ukuthatha ikhefu izinyanga ezine.

Ubani onconywa ukuba adle amafutha wezinhlanzi?

Kunconywa ukusebenzisa amafutha wezinhlanzi ngezikhathi ezithile, hhayi kuphela kubantu abadala, kodwa nakwabantwana. Kodwa-ke, lesi sidakamizwa siwusizo kakhulu ebusika, lapho umuntu evame ukubhekana nokuntula kwevithamini, ngoba udla imifino encane nezithelo futhi usebenzisa ukudla okuningi okunamafutha, izitsha zenyama nokunye. Kule mikhiqizo, asikwazi ukuthola zonke izinto ezidingekayo. Ngakho-ke, amafutha okudoba ayoba umsizi obalulekile. Ngeke nje avumele ukuyeka kabusha ama-calories angaphezu kwamacala, kodwa futhi ugcwalise umzimba ngamavithamini nezinto ezizuzisayo.

Futhi, odokotela batusa ukusebenzisa lesi sidakamizwa kubantu abanenkinga yokubona amehlo, amazinyo. Okuwusizo kakhulu i-cod yamafutha esibindi samantombazane anezipikili ezikhungathekile, izinwele ziphuka futhi ziphule, nezikhumba zesikhumba.

Ukungahambisani nokusetshenziswa kwamafutha enhlanzi

Uma unquma ukuthatha amafutha wezinhlanzi ukuze ulahlekelwe isisindo, khona-ke faka ngaphambi kokubonisana nodokotela wakho. Le mithi ayikwazi ukusetshenziselwa abantu abanezinkinga nge-gland, izinso, futhi abakwazi ukuthathwa yibo abanesifo sofuba noma abanokuningi kuka-vitamin D emizimbeni yabo.

Kumele kuqashelwe ukuthi lo mkhiqizo ungabangela ukusabela okubi kakhulu. Ngokuvamile, ukungabi namandla okudoba amafutha kuvela kulabo bantu abangenakubekezelela imikhiqizo yasolwandle. Uma ngemuva kwamaminithi ambalwa emva kokuthatha le mithi uzozizwa unesizungu, unesihlungu, kuyoba nokuqhuma noma ukushaywa emzimbeni, ngokushesha uyeke ukuthatha amafutha enhlanzi. Uma izimpawu ziqhubeka usuku lonke, buza udokotela ngokushesha ukuze ugweme imiphumela embi.

Kuphela kokubhaliswa kukadokotela ngamanani amancane kuvunyelwe ukuthatha amafutha enhlanzi kubantu abahlukunyezwa yinhliziyo, isisu, isibindi noma izifo zamathumbu. Futhi ngokuqapha, lesi sidakamizwa kufanele sithathwe ngabomama nabesifazane abalahla esikhathini esizayo.

Endaweni engcupheni kukhona iziguli ezixubile. Uma kungenakudliwa kahle, amafutha wezinhlanzi anganciphisa ukucindezelwa kwegazi. Awukwazi ukuhlanganisa amafutha wezinhlanzi namanye ama-vitamine complexes noma imithi, ngoba ukuphendula okungalindelekile kungase kwenzeke. Ezimweni ezimbi kakhulu, udinga ukubonana nodokotela.

Indlela yokukhetha amafutha enhlanzi

Kubonakala sengathi akukho lutho olulula kunokukhetha amafutha wezinhlanzi. Nokho, umuntu kufanele acabangele ukuthi lo muthi. Futhi imithi yabakhiqizi abahlukene ingaba nemiphumela ehlukene emzimbeni wethu. Inkampani ngayinye inekhono layo lokukhiqiza lamaphilisi ngamafutha enhlanzi. Futhi akuwona wonke ubuchwepheshe obuqinisekisa ikhwalithi ephakeme. Ngakho-ke, uma uthenga, qiniseka ukuthi unake:

Ukutholakala kwesitifiketi

Ngesicelo sakho kunoma iyiphi ikhemisi kufanele unikeze isitifiketi semithi, eqinisekisa izinga lemikhiqizo nokufaneleka kokusebenza kwayo. Isitifiketi kumele sikhombise ukuthi yini amafutha enhlanzi aqukethe: ukwakheka okuyisisekelo, izinto nezithasiselo.

Ukupakisha nokulayishwa

Qinisekisa ukuthatha iphakheji ngamafutha enhlanzi bese ufunda konke okulotshwe kukho. Umakhi ngamunye kumele acacise ukwakheka, injongo, imiphumela nemiphumela efana nayo. Ngisho nalokho okushiwo yizidakamizwa ezenziwe ngodokotela, kunendima ebalulekile, kokubili izindleko zomkhiqizo kanye nokusebenza kwayo. Isibonelo, i-fish gelatin ihamba kangcono futhi ibiza ngaphezu kwe-gelatin yezilwane.

Ngokuqondene nephakheji ngokwayo, okukhethayo ukunikeza lezo mikhiqizo ezipakishwe emgodini weglasi owenziwe ngilazi emnyama. Into ewukuthi imisebe yelanga yenza umphumela omubi kuma-omega-3 fatty acids, atholakala kumafutha enhlanzi. Futhi, imbiza kufanele ivalwe ngokuqinile.

Umkhiqizo womkhiqizi

Uma udumile kakhulu umkhiqizi, imikhiqizo yayo ebiza kakhulu. Wonke umuntu uyazi lokhu. Kodwa, njengomthetho, yibo abakhiqizi abaziwayo abakhiqiza imikhiqizo engcono.

Usuku lokuphela kwesikhathi

Qinisekisa ukuthi unake usuku lokuphela kwalesi sidakamizwa. Ngokwesilinganiso, impilo yeshalofu yamafutha enhlanzi yiminyaka emibili kusukela ngosuku lokukhiqizwa. Akusekho icala ungasebenzisi lesi sidakamizwa uma sekudlulile. Bangakwazi ukuzidla ubuthi. Ngakho-ke, ukuthenga amafutha, qiniseka ukuthi unesikhathi sokuwusebenzisa kuze kube yisikhathi sokuphelelwa yisikhathi.

Njengoba ubona, amafutha okudoba ayasiza kakhulu. Ingasetshenziselwa izinhloso ezehlukene: ukuthuthukisa ingculazi, ukwelapha izifo ezithile, ukuvimbela ukungabi namagciwane okwevithamini. Futhi okubaluleke kakhulu - ngosizo lwamafutha enhlanzi ungaqeda amakhilogremu ambalwa. Nokho, ungakhohlwa ukuthi ukuze ulahlekelwe isisindo, akwanele ukuphuza amafutha kuphela. Kubalulekile ukuhola impilo enempilo, ukuzivocavoca nokudla kahle.