Lapho uqala ukuqala ukubuka amazinga wakho we- cholesterol ne-triglyceride, enye yezinto zokuqala owaqala ukuzenza uma uqala ukudla kwakho kwakuwukuthenga ukudla okunempilo. Enye indlela oyenzeka ngayo lokhu-ngaphandle kokulayisha umkhiqizo-kwakuwukufuna ukudla okubhalwe ngokuthi "mahhala-mahhala". Ngempela, uma ethi "mahhala-mahhala" ephaketheni, lokhu kufanele kusho ukuthi ukudla akuqukethe amafutha futhi kufanele, ngakho-ke, kube ukudla okunempilo okufake ekudleni kwakho kwe-lipid-downing, kwesokudla?
Akunjalo ngempela.
Lokho Okushiwo Ilebula
Ngokwe-Food and Drug Administration (FDA), abakhiqizi bokudla bangabhala ukudla kwabo ngokuthi "amafutha angenalutho" kuphela uma bequkethe ngaphansi kuka-0.5 amagremu amafutha aphelele ngokukhonjiswa ohlwini ohlwini. "Amafutha aphelele" afaka amafutha anamafutha amaningi kanye nama- trans . Ngakho-ke, kungenzeka ukuthi ilebula Lamaqiniso Ezokwelapha lisho ukuthi kunezinhlamvu ezingu-0 zamafutha, nakuba, empeleni, kukhona inani elilandelanayo lamafutha angenampilo akhona ekudleni. Nakuba lokhu kudla kunamafutha aphansi kunohlobo lwawo lwamanoni aphezulu, banganezela uma udla okuningi kokudla kokuhlala ngesikhathi esisodwa. Uma ukudla kubalwa njengamafutha angamaphesenti angu-100, akuhambisani kuphela nalezi zindlela ezingenhla, kodwa iqukethe ngaphansi kuka-0.5 amagremu amafutha ngamagremu angu-100 omkhiqizo wokudla futhi awunamafutha afakwe emkhiqizo.
Ezinye izithako okufanele uzicabangele
Kodwa-ke, amafutha akuyona kuphela isithako okufanele ukhathazeke ngokuthi ulandela ukudla kwe-lipid-downing.
Ishukela elicwengekileyo yinye isithako esongezwe kokudla okungahle kuthinte amazinga akho e-lipid uma udla okuningi. Ucwaningo luye lwabonisa ukuthi hhayi kuphela ukudla okunomsoco okuphakamisa amazinga akho e-triglyceride, futhi kunganciphisa i-cholesterol yakho ye-HDL. Ngeshwa, lapho abakhiqizi bezokudla benciphisa inani lamafutha ekudleni okunengi okubhalwe ngamafutha, lokhu kuvame ukwandisa ukwanda kweshukela elicwengekile okungeziwe kulezi zokudla ukuze kugcinwe ukunambitheka nokuvumelana kwazo.
Ezinye Izindlela Zokufaka Ukudla Okukhululekile Kwe-Fat
Uma unquma ukudla ukudla okuningi kokudla okuthandayo okungenamafutha, lokhu kungahumusha kumagremu amaningi wamafutha nama-khalori ayenekwe ekudleni kwakho. Kungenxa yokuthi into ethiwa "engenamafutha," akusho ukuthi ungadla ngendlela oyifunayo. Kunezinye izindlela eziningi zokwengeza ukudla okungenamafutha ekudleni kwakho okunempilo ngaphandle kokuhlabela izakhi, njenge:
- Susa ukudla kwakho okusheshayo, okunama-microwaveable, okungenamafutha ngokudla okulungiselelwe ngemifino, izithelo, okusanhlamvu okugcwele, namaprotheni ahlanzekile.
- Ukuhlola ngezinhlobo ezahlukene zezinongo, kunokuba ukhethe i-agent yokuhlunga yonke injongo ebizwa ngokuthi "amahhala-mahhala".
- Esikhundleni sokubamba isiphuzo esingekho ngaphambili, esingenamafutha, bheka ukudla okunempilo okunomunwe, okufana ne-granola okusanhlamvu noma isithelo sezithelo. Ukudla okunye, okunjengamantongomane kanye nembewu, kuqukethe amafutha angenalutho , okungamafutha enempilo okufaka phakathi kokudla kwenhliziyo yakho enempilo.
Lezi zincomo zizokuvumela ukuthi ube nokudla okunomsoco okuphansi kwamafutha agcwele futhi ushukela ohlelweni lwakho lokudla-ngaphandle kokudela ezinye izakhi ezingase zilahleke ngesikhathi sokukhiqizwa kokudla.
Imithombo:
Ukuphathwa kwe-US nokuDrug. Isiqondiso Sobumbonisi: Umhlahlandlela Wokudla Wokudla (9. Isithasiselo A: Izincazelo Zezimangalo Zokuqukethwe Zomthombo) 2013.
URolfes SR, Whitney E. Ukuqonda Ukudla, 13th of 2013.