Uma Ifika Emafutha, Izinombolo Zizikhulumela
Uma ufuna amafutha okupheka afaneleka ekudleni kwe-cholesterol encane , ungacabangi ukuthi ioli yamafutha omnqumo epholile ebandayo iyona ongakhetha kukho kuphela. Nakuba amafutha omnqumo eyaziwa kahle enenhliziyo enempilo, kunezinye ezizuzisayo ngokulingana futhi zingase zifanele nakakhulu ukudla okunye noma ukulungiselela ukudla.
Amafutha Awusizo
Ukubusa kwesithupha kuyilula: ukudla okuphezulu emafutheni ama-omega-3 namafutha e- monounsaturated kungasiza ekunciphiseni i- cholesterol yakho "embi" ye- LDL futhi ukhulise i- cholesterol yakho ye- HDL "enhle" .
Uzothola lezi zakhiwo ku-avocado, i-canola, i-flaxseed, umnqumo, i-peanut, i-sunflower nama-walnut.
Ngaphezu kokunciphisa i-cholesterol ye-LDL, ama-omega-3 nama-monounsaturated ama-anti anezidakamizwa ezisiza ukunciphisa ukuvuvukala nokuvimbela ukwakheka kwe- plaque yamalunga.
Kubalulekile ukuqaphela ukuthi amafutha om-omega-3 abhekwa njengomsoco obalulekile, okusho ukuthi ungabathola kuphela ekudleni noma ekufakeni izithako ozidlayo. Zitholakala ezinhlotsheni eziningi zokudla kodwa ikakhulukazi ezinhlanzi nasezilwandle zasolwandle. Ngenxa yokuthi ayihlanganisi umzimba njengamanye amafutha, udinga ukuwahlola ngenkuthalo ukuze uqinisekise ukuthi unezinto eziningi ekudleni kwakho.
Ukufanisa Izinzuzo
Amafutha omnqumo athathwa njengamafutha amaningi kunazo zonke, ikakhulukazi izinhlobo eziningana ezingaphenduki ezingasetshenziswanga ngokweqile. Kodwa-ke, nakuba kungenakho i-cholesterol futhi iningi lamafutha we- polyunsaturated kusiza amazinga e-HDL, inezinkinga zayo.
Omkhulu phakathi kwabo uyindawo yokubhema ephansi (391 degrees F) kuqhathaniswa namanye amafutha aphilile. Lokhu kusho ukuthi ngeke nje ishise ngokushesha futhi ushiye ukunambitheka okuncintisana kodwa ulahle izindawo eziningi ezizuzisayo.
Nansi indlela amanye amafutha okupheka ahambelana ngayo:
- Amafutha ommbila, okungeyona i-cholesterol-free, angase abonakale engenakukhetha kodwa eyaziwa nge-LDL ephansi cishe kathathu ngaphezu kwamafutha omnqumo futhi ahlale eqinile kumazinga aphezulu okushisa (440 degrees F). Ngokwehla, ihlotshaniswa ne-LDL oxidation engase ikhulise ukuvuvukala komzimba.
- I-ovocado oil, enye inketho ye-cholesterol, engenayo iphuzu eliphakeme kakhulu lokubhema (ama-570 degrees F) kuwo wonke amafutha aphilile. Nakuba kunambitheka, ukunambitheka kwayo okuhlukile kungase kungalungele yonke isidlo.
- Ukuze uthole ukukhetha okunambitheka ngokwengeziwe, zama i-canola oyelawo futhi ngaphandle kwe-cholesterol futhi unephuzu yomsindo ophakathi (amazinga angu-400 F).
Lokho okusikisela ukuthi ukusetshenziswa kweqhinga lamafutha-ukusebenzisa ezinye ukukhanda kanye nabanye ukugqoka amasaladi-kungasiza ekunciphiseni ezinye zezidingo zabo ezingathandeki kakhulu.
Izinhlobo Zamafutha Okugwemayo
Amafutha we-hydrojeni yilabo asetshenziselwa ukuphela kwenjongo yokukhulisa impilo yabo yeshelufu. Ngeshwa, inqubo idala amafutha ahambayo ayingozi akwazi ukuphakamisa i-LDL engenampilo ne-HDL ephansi enempilo. Ukunciphisa imifino kuyisibonelo esisodwa.
Njengoba igama libonisa, i-hydrogenation inezela ama-athomu e-hydrogen ezibophweni zamakhemikhali ezakha isakhiwo samafutha. Njengoba izinga le-hydrogenation landa, ngakho-ke, ingabe i-viscosity kanye nokuhlushwa kwamafutha agcwele. Amafutha anelisekile yiwo aqinisa amazinga okushisa aphakeme futhi athuthukise ukwakheka kwamafutha emithanjeni yegazi.
Lezi yizona zakhiwo ezenza isundu nesimo samafutha kakhukhunathi ngendlela engafanele. Nakuba amafutha kakhukhunathi acwengekile akhule kakhulu ngenxa yokunambitheka kwawo okungathathi hlangothi kanye nezinga eliphakeme lokubhema umusi (ama-degree ama-450 F), ikakhulukazi amandla akhe okukhulisa amazinga e-LDL.
Nakuba amafutha esundu angase abe ngcono kangcono ngamaphesenti angama-50 egcwele amafutha (uma kuqhathaniswa namaphesenti angama-85 amafutha kakhukhunathi), kusadingeka kubhekwe njengabanoma-cha kulabo abadla ukudla okuncane. Iphindwe kabili i-palm kernel amafutha abuye ahlasele eduze kwamaphesenti angama-85.
Izwi elivela
Ngaphandle kokuthenga amafutha okupheka okufanele, qiniseka ukuthi uhlola ilebula lokudla kwanoma yikuphi ukudla okuphakhejiwe oyithengayo. Abakhiqizi bokudla e-US badinga ngomthetho ukuba babhale inani kanye namaphesenti amafutha ashubile namafutha agcweleyo equkethwe kwimikhiqizo yawo.
Amanye amadolobha, njengaseNew York naseSan Francisco, athathe izinto ngokuqhubekayo ngokuvinjelwa ngokuphelele ukusetshenziswa kwamafutha ase-hydrogenated nama-trans amafutha ezindaweni zokudlela.
Ungenza okufanayo nokudla kwakho siqu. Nakuba ungafuni ukusika wonke amafutha okudla, ungenza ukukhetha okunempilo emafutheni owudlayo. Qala ngokuqinisekisa ukuthi iningi livela kumafutha enempilo e-monounsaturated ne-omega-3.
Ukuze ugweme amafutha okudlulisa, unganqamuki ukudla kwakho okuthosiwe (njengamaFries amafishi nezinkukhu ezithosiwe) nezinto ezibhaka (ezifana nama-donuts, amaqebelengwane, amakhukhi kanye nama-pastries).
> Imithombo:
> De Souza, R .; I-Mente, A .; Maroleanu, A. et al. "Ukufakelwa kwe-acids egcwele futhi engenawo ama-transaturated acids kanye nobungozi bokufa kwabantu bonke, isifo senhliziyo, kanye nohlobo lwesifo sikashukela sesi-2: ukubuyekezwa okuhlelekile nokuhlaziywa kwemeta yezifundo zokuhlola." BMJ. 2015; 351: h3978. I-DOI: 10.1136 / bmj.h3978.
> Jones, P. noRideout, T. "Lipids, sterols, nemetabolites yabo." Ross, A. Caballero, B. Cousins, J. et al, eds. Ukudla Kwamanje Kwezempilo Nezifo (Ukukhishwa Kwesi-11). Baltimore, Maryland: Lippincott Williams & Wilkins; 2014.