Kunezigaba ezimbili eziyinhloko zamafutha: amafutha agcwele futhi angasetshenzisiwe. Amafutha anelisiwe angathinta kabi izici ezithile zephrofayela yakho ye-lipid futhi angandisa ingozi yesifo senhliziyo - ikakhulukazi uma udla ngokudla njalo ngamafutha agcwele. Ngakolunye uhlangothi, amafutha angasetshenzisiwe, angaba nethonya elihle empilweni yakho yezempilo - futhi iphrofayili yakho ye-lipid.
Amafutha angasetshenzisiwe ahluke ngamafutha agcweleyo ngoba anezibopho ezimbili endaweni ethile ekwakhiweni kwawo kwamakhemikhali, okubangela ukuba kube yinkimbinkimbi lapho behlangana namanye ama-molecule e-unsaturated amafutha. Lokhu kubangela ukuthi la mafutha abe ngaphezulu ketshezi ekamelweni lokushisa.
Amaningi amaningi angasetshenzisiwe afakwe ezinhlobonhlobo zamafutha okupheka nokunye ukudla. Lezi zinhlayiyana zibizwa ngokuthi "amafutha enempilo" ngoba azibonakali ukugqugquzela ukwakhiwa kwe-atherosclerosis, i-plaque yaxy that can build up in arteries. Kunezinhlobo ezimbili zamafutha angenalutho: ama-monounsaturated fat nama-polyunsaturated fat. Nakuba zihluka kancane kanye nokudla okukhona, kuhlanganise kokubili izinhlobo zamafutha ekudleni kwakho kungasiza ekuthuthukiseni impilo yakho yezempilo kanye nephrofayela yakho ye-lipid.
Amafutha aseMonounsaturated
Amafutha aseMonounsaturated anesibindi esisodwa esisodwa esiphakamweni sabo samangqamuzana. Kunezinhlobo eziningana zokudla okunempilo okuqukethe amafutha a-monounsaturated, kufaka phakathi:
- Amafutha athile okupheka - njengamafutha omnqumo, amafutha esesame, namafutha e-canola
- Ibhitela lamantongomane
- Amantongomane athile - njengama-peanuts nama-cashews
- Ama-avovocos
- Ama-Olives
- Imbewu yeSesame
- Okunye okusakazeka okunempilo okubizwa ngokuthi "i-oleic ephezulu"
Amafutha we-Polyunsaturated
Amafutha e-Polyunsaturated ahluke kumafutha ase-monounsaturated ngoba anesibopho esingaphezu kweyodwa kabili esakhiweni sabo.
Ukudla okuphezulu kumafutha we-polyunsaturated kufaka:
- Imbewu ethile - njengezimbewu ze-sunflower kanye nembewu yamathanga
- Amafutha athile okupheka - kuhlanganise namafutha ommbila, amafutha ashisayo, namafutha we-soya
- Amantongomane athile - anjengama-pine nati kanye nama-walnuts
Uhlobo oluthile lwamathuluzi e-polyunsaturated, amafutha om-omega-3, ahlolisiswe ngokukhethekile ngomphumela wabo empilweni yekhanda nangendlela yabo yokunciphisa amazinga e-lipid. Ucwaningo lubonise ukuthi amafutha omega-3 anganciphisa amazinga e-triglyceride futhi akhulise amazinga we-HDL kancane. Ukudla okulandelayo kuqukethe uhlobo oluthile lwamanoni e-polyunsaturated:
- Izinhlanzi ezinamafutha - kuhlanganise i-saumon, i-mackerel, i-herring, ne-tuna
- Imbewu ethile - njengembewu ye-flax nembewu ye-chia
- Ama-Walnuts
- Algae
Yiziphi Amafutha Okufanele Uwadle?
Naphezu kokungafani okwenziwe emakhemikhali abo, kokubili izinhlobo zamafutha angenalutho ahlanganiswe ekukhuthazeni impilo yenhliziyo ngokwenza ngcono iphrofayli yakho ye-lipid, kuhlanganise nokukhuphula i- cholesterol ye- HDL ngokuzithoba nangokusiza ukwehlisa ama-cholesterol e- LDL namazinga e-triglyceride. Ucwaningo luye lwabonisa ukuthi ukushisa amafutha amaningi kanye nama- trans amafutha okudla aqukethe amafutha amaningi ase-monounsaturated ne-polyunsaturated angakusiza ekuvimbeleni nesifo senhliziyo. Kukhona ubufakazi obengeziwe mayelana nalokhu ngamafutha we-polyunsaturated kunamafutha e-monounsaturated.
Ngenxa yalokhu, i-American Heart Association incoma ukuthi ubeke ukudla okukudla kwakho okuqukethe amafutha agcwele amafutha kanye nama-trans amafutha aphezulu emafutheni ase-monounsaturated ne-polyunsaturated - kuhlanganise nokudla okunjengamahloni amafutha, amantongomane, imbewu kanye namafutha. Ukudla kwamafutha akufanele kube okungaphezu kwamaphesenti angu-25 no-35% wamakhilomitha aphelele owadla nsuku zonke.
Nakuba ukudla okuphezulu emafutheni e-monounsaturated futhi agcweleyo kunenhliziyo-enempilo, akufanele uhambe ngokweqile ekudleni. Ukuqukethwe kwekhalori yabo kusezingeni eliphakeme futhi lingakwazi ukufaka amakholori ekudleni kwakho uma udla okuningi kulakudla.
Imithombo:
I-Third Report of the National Cholesterol Education Program (NCEP) Iphaneli Yomhloli Yokuthola, Ukuhlola Nokuphathwa Kwegazi Eliphezulu le-Cholesterol ku-Adult (PDF), July 2004, I-Institutes National Health: I-National Heart, Lung, ne-Blood Institute.
U-Whitney EN no-SR Rolfes. Ukuqonda Ukudla okunempilo, ku-14. I-Wadsworth Publishing 2015.
I-American Heart Association: Ukwazi Amafutha Akho. Isixhumanisi: http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Know-Your-Fats_UCM_305628_Article.jsp#.V0e9spErKM8.