Sekuyiminyaka igama elithi "amafutha" libangelwa ukuhlangana okungalungile kuphela. Ochwepheshe abahlukahlukene basethusa ngakho, waxwayisa ukuthi ukusetshenziswa kabi kwezimpahla kuzokwenza buthaka inhliziyo futhi kwandise isinqe. Kamuva, kwavela izincomo ezintsha: Yidla ukudla okunamafutha ngangokunokwenzeka, kodwa ngesikhathi esifanayo ugweme isinkwa nemikhiqizo yefulawa.
Namuhla, abesifazane badidekile kakhulu futhi besaba yihloko yamafutha ukuthi baziphonsa ngokweqile ukudla okungenamafutha esitolo. Khona-ke cha, cha, futhi bayolunywa i-cheeseburger.
Ngenhlanhla ngathi, ososayensi banqume ukuthi yiziphi izinhlobo zamafutha eziwusizo, futhi kubalwa ukuthi yikuphi okudingekayo kudliwe. Futhi thina, ukuze sikwenze kube lula kakhulu kuwe, sisebenzise lolu lwazi futhi senze iziphakamiso eziningana ekuvikeleni amafutha.
I-fat does not make you fatty
Ucabanga ukuthi kunoma yikuphi amafutha okudla okudlayo okuyobekwa ngokushesha nje njengamakhilogremu engeziwe ezinqulwini zakho? Lokhu akulona iqiniso ngempela. Noma yisiphi isakhi, kungakhathaliseki ukuthi sinamafutha, i-carbohydrate noma amaprotheni, iyoguqulwa ibe ngamafutha emzimbeni wakho uma uyidla kakhulu. Indlela kuphela yokugwema amakhilogremu engeziwe ukulawula ubukhulu besabelo kanye nenani lamakholori adliwe.
Ku-1 gramu yamaprotheni, ama-kilojoule angaphezu kuka-2 ngaphezu kwegremu eyodwa yamafutha. Lokhu kufanele kucatshangelwe yibo abazama ukunciphisa umzimba.
Eqinisweni, ngokukhulisa inani lamanoni odlayo, ungazisiza ulahlekelwe isisindo. Abacwaningi e-Stanford University bathole ukuthi abantu "abadla okunamafutha" balahlekelwa izikhathi ezingu-2 ngaphezulu kwezinyanga ezimbili kunelabo abalandela "ukudla okuphansi kwamafutha", noma kunjalo lokhu kuyabonakala kokuqala. Isimiso sakho sokugaya sidinga isikhathi esiningi sokugaya ukudla okunamafutha, futhi ngenxa yalokho, uzizwa usude futhi udle kancane futhi, ngenxa yalokho, udle kancane.
Amafutha - isiqinisekiso sempilo
Ukunamathela ngokuqinile emithethweni yokudla, isibonelo, ukusetshenziswa kwezimvu ezimhlophe ngaphandle kwekhanda kanye nama-saladi aluhlaza ngaphandle kokugqoka, kungaba yingozi kakhulu. Akekho kithi ongeke aphile ngaphandle kwamafutha. I-fat is "airbag" evikelayo yamathuluzi ethu onke namathambo angaphakathi. Ngesikhathi esifanayo, igcina impilo nokubukeka kahle kwezinwele nesikhumba.
Ngamafutha asiza umzimba ukuthi uthathe amavithamini afana no-A, D, E, K.
Ama-nutrients, esiwafumana ngamafutha, sisiza ukuqinisa amathambo, futhi sisize ukugwema izifo zenhliziyo ezihlukahlukene. Ucwaningo lwamuva olwenziwe yiNyuvesi yase-Ohio lubonisa ukuthi yikuphi ukudla okuqukethe amafutha: bahlola abahlanganyeli abadla isaladi nge-avocado sauce (izithelo zicebile ngamafutha yemifino, eziqukethe amafutha e-monounsaturated acids), zathola izikhathi ezingu-vitamin ezingaphezulu kuka-vitamin A kusuka ku-utamatisi kanye ne-lycopene izikhathi ezine (into ehlangene nemifino yemifino iguzwa kangcono kakhulu) kuqhathaniswa nalabo abadla isaladi nge-skim sauce.
Amafutha "omuhle" futhi "amabi"
Kodwa-ke, akudingeki ukuthi usebenzise izidingo zomzimba wakho wamafutha njengesizathu se-chocolate, ibhisikidi noma i-bacon oyidlayo. Kunezinhlobo ezahlukene zamafutha, kanti ezinye zazo zidinga wena okuningi kunabanye.
Indlela yokuhlukanisa, yiziphi izinhlobo zamafutha eziwusizo, futhi ziyingozi?
Amafutha "amabi" ayingxenye yezilwane nokudla okucutshungulwayo. Le steak, ushizi, ibhotela, ama-donuts, i-confectionery. Amafutha "awusizo" atholakala emikhiqizweni yenhlanzi nemifino. Lena i-salmon, iminqumo, amafutha we-soybean, amantongomane, imbewu.
Kuyini amafutha amabi kakhulu "amabi"? Zilimaza inhliziyo, ziphakamisa izinga le-cholestrol LDL elibi (libizwa ngokuthi "kubi"). Okubi nakakhulu, lawa mafutha anciphisa inani "lehle" le-HDL le-cholesterol elisiza ukuhlanza imithwalo yegazi. Ochwepheshe be-Harvard bathola ukuthi wonke ama-khalori angama-5% athola amafutha "amabi", abesifazane banda ingozi yesifo senhliziyo ngo-17%. Ochwepheshe bayeluleka: zama ukuthola wonke amafutha akho "amafutha" avela kumafutha "amahle". Ama-calories angaphezu kuka-10% "amafutha" kufanele afike ngamafutha agcwele (inyama, amafutha, ibhotela).
"Kuncishisiwe" akuzona kangcono kangcono ngaso sonke isikhathi
Kuyiqiniso ukuthi "ukudla okunamafutha" kuvame ukuqukethe ama-calories amaningi uma kuqhathaniswa nabanye abaningi. Kodwa isifiso sokunciphisa amakholori okungenani singabi yingozi empilweni yakho. Ucwaningo luye lwabonisa ukuthi abantu abathola cishe u-20% wenani lamakholori kanye namafutha cishe banesifo senhliziyo futhi ingozi ephezulu yokuthuthukisa ukwelapha.
Ngakho mangaki amakholori anele? Ochwepheshe bacebisa ukuthi cishe u-25% kuya ku-35% wezingqikithi zamakhalori avela kwinani eliphelele langena emzimbeni ngamafutha. Kuwesifazane, inqubo evamile cishe ngo-1500 kcal ngosuku. Ngenxa yalokho, ingxenye yansuku zonke yamakholori "amafutha" angamelwa kanje: 1/2 ikhadali, isipuni 1 se-peanut nama-biscuits amabili.
Awudingi ukulandela lo mthetho nsuku zonke. Kubalulekile ukulawula ukudla kwamafutha ngokweqile phakathi nesonto, ukuvumela ukuba udle kancane kancane ngosuku olulodwa, kanti okulandelayo kuncane.
Kubaluleke kakhulu ukubala amakholori ekudleni bese uzama ukukhetha amafutha "ewusizo" kuphela, kodwa futhi ukuqapha usayizi wesabelo. Njengoba ngisho nemikhiqizo edla kakhulu inamathele emikhulu ingaba kalula ngokweqile.
Amafutha okudoba yiwona owusizo kakhulu
Ochwepheshe bathi omega-3 fatty acids i-panacea. Izifundo zibonisa ukuthi amafutha we-polyunsaturated (atholakala ku-saumon, sardines, anchovies, flounder, flaxseed, walnuts kanye nenyama ebomvu yama-herbivores) abambe iqhaza ekwenzeni okujwayelekile ukucindezelwa ne-cholesterol, ukuthuthukisa umsebenzi wobuchopho nesimo sesikhumba. Abanye ochwepheshe bakholelwa ukuthi bangakwazi nokuthuthukisa isimo sengqondo nokuvikela ukucindezeleka.
I-Omega-3 isithandwa kalula kithi kunanoma yimaphi amanye amafutha. Uma sezikhona emzimbeni, ukuvuvukala kwehla, okungaholela ekuthuthukiseni i-arthritis, isifo sikashukela noma isifo senhliziyo. " Abacwaningi baphetha ngokuthi abantu abakhulisa ukudla kwama-omega-3 fatty acids banciphisa ingozi yokuhlaselwa yinhliziyo engaba ngu-40%. Odokotela batusa okungenani i6oo mg yalezi zikhali ngosuku.
Kodwa akuzona zonke izinhlobo ze-omega-3 ezidingekayo ngokufanayo emzimbeni. Izinhlobo ezintathu eziyinhloko: ALA, DHA ne-EPA - ziyasiza kakhulu. I-ALA itholakala emithonjeni yezitshalo (amantongomane nembewu). I-EPA ne-DHA, ikakhulukazi ewusizo enhliziyweni, itholakala olwandle, oludla izinhlanzi nama-shellfish.
Ukuthola okwanele kulezi zondlo, udle i-salmon noma ezinye izinhlanzi ezinamafutha okungenani izikhathi ezimbili ngesonto. Awuthandi inhlanzi? Bese uthatha i-capsule 1 yamafutha enhlanzi nsuku zonke.
Amalebula "ahlakaniphile"
Ukubhalwa "Akuqukethe amafutha" kungadukisa, futhi kungenzeka ungalokothi wazi ukuthi yikuphi ukudla okuqukethe amafutha empeleni. Ngemuva kokuthi ososayensi bachaze ukuthi amafutha atshisayo ayingozi kangakanani enhliziyweni, abakhiqizi abaningi bokudla bakhiphe izindlela zabo zokupheka, nemikhiqizo eqoshiwe: "ayinayo amafutha ashukela." Imikhiqizo eminingi yanamuhla yekhwalithi ephezulu ayikho mahhala kulawa mafutha, kodwa kunambalwa alawo alayishwa ngamafutha angenalutho egcwele amafutha esundu kanye nebhotela. Kubalulekile ukwazi, - ochwepheshe baxwayisa, - hhayi konke okufundayo ephakheji, ungakholelwa: ngisho leyo mikhiqizo ebhalwe ngokusemthethweni "ngaphandle kwamafutha esitokisi" ingaqukatha ama-gramu angu-0.5 amafutha anjalo ngokukhonza. Lokhu kungase kubonakale kungabalulekile, kepha, kodwa, abesifazane abadla ama-gremu angu-4 kuphela we-trans ngosuku ngosuku banesifo senhliziyo.