Amafutha angasetshenzisiwe ayaziwa nangokuthi "amafutha akho amahle" ngoba angaba nethonya elihle empilweni yakho yezempilo. Nakuba izindlela ezithinta i-lipids aziwa ngokugcwele, izifundo zibonise ukuthi amafutha angenayo i-insaturated angancipha ngokwehlisa i- cholesterol yakho ye- LDL futhi akhulise amazinga wakho we-HDL ye-cholesterol. Amanye amafutha we-polyunsaturated, njengama-fatty acids ama-omega-3, angasiza futhi ukwehlisa amazinga akho e- triglyceride .
Nakuba kunezithako eziningi eziqukethe amafutha angasetshenzisiwe, njengamafutha e-cod kwesibindi namafutha wezinhlanzi, ukuthola amafutha angasetshenzisiwe ekudleni anganikeza nezinye izakhi zomzimba ezinempilo ekudleni kwakho. Imihlahlandlela yamanje yokudla iphakamisa ukuthi ama-25 kuya ku-35% we-caloric yakho yokudla kwansuku zonke kufanele avele kumanoni, ngamafutha angenayo i-insaturated enamafutha amaningi adliwe ekudleni kwakho.
Uma ufuna ukufaka amafutha angama-insaturated ekudleni kwakho, kufanele uqiniseke ukuthi lezi zokudla zibeka ezinye ukudla ekudleni kwakho okuphakeme ngamafutha agcwele - kunokungeza kuzo. Uma kungenjalo, ungase ube engozini yokuthola isisindo nokwandisa amazinga akho e-lipid.
Ukudla Okuphakeme emafutheni angenayo
- Ama-avovoc: Lezi zithelo ezimnandi zigcwele amafutha e-monounsaturated. Ama-avovocas anganezelwa ezinhlobonhlobo zokudla ekudleni kwakho - njengokusakazeka esikhwameni sakho noma okuketshezi kwisobho sakho ozithandayo, isaladi, noma ukungena.
- Ama-Olives: Okuhlaza, omnyama, ama-Kalamata - ama-olivini akugcini nje ekunambithekeni, nawo aphezulu emafutheni e-monounsaturated. Kungakhathaliseki ukuthi ugaye, udayisi, noma uwasebenzise wonke, kunamathuba amaningi okufaka ama-oli ekudleni kwakho kokudla kwe-cholesterol.
- Amantongomane: Lezi zokudla okumnandi ziphezulu emafutheni ama-polyunsaturated namafutha angama-monounsaturated. Ama-walnuts aphakeme kakhulu kumafutha we-polyunsaturated uma kuqhathaniswa namanye amantongomane, kuyilapho ama-pistachios, ama-almonds nama-pecans ephakeme emanzini amaningi e-monounsaturated. Amantongomane aphezulu nakweminye izithako ezinempilo, njenge-fibre, ama-phytosterol, amavithamini, amaminerali kanye namaprotheni. Amantongomane nawo ahlukene kakhulu futhi angafakwa ekudleni kwakho ngezindlela eziningi. Amanothi amancane angenza isinkwa esanelisayo, noma anganezelwa esaladini.
- Izinhlanzi ezinamafutha : Inhlanzi ngokuvamile iyancika futhi inhle ukufaka ekudleni kwakho kwe-lipid-downing. Nokho, ezinye izinhlanzi ziphezulu emafutheni ama-omega-3, uhlobo lwe-polyunsaturated fatty acid. Inhlanzi yalesi sigaba ingabandakanya i-salmon, i-mackerel, i-herring, i-tuna, ne-anchovy. Uma ufaka lolu hlobo lwezinhlanzi ekudleni kwakho, ungayigcina inhliziyo enempilo ngokugcoba, ukubhaka, noma ukugqugquzela. Kodwa-ke, kufanele ugweme ukudoba izinhlanzi, njengoba lokhu kungafaka amakholori namafutha angenawo impilo ekudleni kwakho.
- Amafutha athile : Amafutha angasetshenziselwa ukugcoba, ukugqoka kanye nokulungiselela izimpahla zakho ezithandayo noma eziphekiwe. Uma ulandela ukudla okunciphisa i-lipid, ungashintsha ibhotela noma i-margarine ngamafutha aphezulu emafutheni angenalutho. Lawa mafutha ahlanganisa umnqumo, i-canola, imifino, isafisi, ama-corn nama-soya.
- Imbewu : Ngaphandle kwamantongomane, imbewu ingahle ibe ne-snack enhle kakhulu egcwalisa i-fibre, amaprotheni, namafutha angenalutho. Imbewu yeSesame iphakeme emafutheni ase-monounsaturated, kanti ithanga, i-sunflower, i-flax kanye ne-chia imbewu ziphakeme emafutheni e-polyunsaturated. Imbewu ingabandakanywa ezinhlangothini zakho, ku-granola yakho, noma njenge-topper yama saladi akho. Kodwa-ke, kufanele uqaphele okuqukethwe kasawoti - ngoba ezinye imbewu zingalungiswa ngolunye usawoti.
Kunezinto eziningi zokudla ezilungiselelwe ezentengiso ezitholakalayo ezingase ziqukethe namafutha omculo we-monounsaturated ne-polyunsaturated. Ukuhlola ukuthi ukudla okuthandayo okuphezulu kunamafutha angenalutho, kufanele uhlole amalebula wakho okudla ngaphansi kokuqukethwe kwama- Total Fat .
> Imithombo:
URolfes SR, Whitney E. Ukuqonda Ukudla, 14th of 2015.
UMnyango WezeMpilo waseMelika kanye Nezinsizakusebenza Zabantu kanye noMnyango Wezolimo wase-US. (2015). Izinkombandlela zokudla kwabaseMelika. Ibuyiselwe kusuka ku-http://health.gov/dietaryguidelines/2015/guidelines/executive-summary/.