Ubuhlobo phakathi kokudla okunamafutha aphakeme kanye nesigameko somdlavuza wekoloni kuhlala siqinile. Ngokuhamba kwesikhathi , ukudla isikhathi eside kokudla okunamafutha kungandisa ingozi yomdlavuza nezinye izifo ukufaka isifo senhliziyo nesifo sikashukela. Noma kunjalo, umqondo ukhona wokuthi ukudla okunamafutha aphansi kufana nokudla okunambitheka okuncane. Uma ungazange uzame ukushintsha ukudla kwakho esikhathini esidlule kuphela ukuhluleka, cabanga ukuphinda uphendule indlela obheka ngayo amafutha.
Ukudla Okuhle Namafutha Okubi
Wonke amafutha awadalwa ngokulinganayo. Thatha i- omega 3 fatty acids ezinhlanzi, isibonelo. Lezi zinhlobo ziboniswa ukuthi zinezinzuzo ngaphakathi kwesimiso sakho senhliziyo, njengokusiza amazinga aphansi e- triglyceride nokunciphisa ukuthuthukiswa kwama-atherosclerotic plaques. Ngokufanayo, ukuhlolwa okulinganiselwe kubonise ukuthi amafutha enempilo angakwazi ngempela ukuba nezindawo zokuzivikela ngaphakathi kwikholoni yakho.
Ukwandisa amafutha akho enempilo, cabanga ukwengeza ama-servings amabili ngesonto lokudla nge-omega fatty acids njengamantongomane noma inhlanzi, njenge-saumon. On amalebula ukudla okuphawulwe, amanye amafutha enempilo afakwe njengoba fat polyunsaturated noma monounsaturated. Igama elibalulekile lokubheka kulebula alikhokisiwe .
Amafutha emikhiqizo yezilwane kanye nokudla okucutshungulwa yibo okufanele bazame futhi banciphise. Bafihla ngaphansi kwamagama amaningi ahlukene, ngakho ukuqonda amalebula okudla kungathatha umkhuba omncane. Lawa angamafutha ofuna ukuwukhawulela noma ukugwema:
- Amafutha anelisiwe (atholakale ekudleni okubomvu nemikhiqizo yonke yobisi)
- I-Trans fatty acids (futhi ihlelwe njengama-trans trans)
- Amanoni ama-hydrogenated (noma amafutha ayingxenye ye-hydrogenated)
Ngezinye izikhathi, ukusika amafutha enempilo kuthatha isikhathi esifushane njengoba ufunda ukufunda amalebula futhi uqonde incazelo. Kodwa-ke, ukukhipha ukukhetha okunye okubi noma okunye okungalungile nsuku zonke ukukhetha okuphansi noma okungenawo fat kungakuthola endleleni efanele ekuthuthukiseni impilo.
Awudingi Ukufaka Ukudla Okuthandayo
Ukwenza izinqumo zokudla okungcono akusho ukuthi kufanele uyeke ukudla okuthandayo u-turkey obandayo bese udla ukudla kokudla. Kusho ukwenza izinqumo ezimbalwa ezingcono lapha nakhona. Phela, ingozi yomdlavuza wekolon yanda ngemiklamo yokuphila yamafutha aphezulu, hhayi i-splurge ephindaphindiwe.
Ukunciphisa inani lemvu ebomvu oyidla njalo ngeviki kungasiza ukunciphisa amafutha akho amaningi. Usengadla lowo mbambo oyinhloko oyifunayo, kodwa cabanga ngokudlula isabelo se-16-ounce futhi esikhundleni sokukhetha ukusika okuncane. Uma usulungele ukuthatha isinyathelo esengeziwe, cabanga ukukhetha ukusikeka okunamandla noma okunye okunamandla kwenkomo okubandakanya i-sirloin noma i-roast round. Usengakwazi ukudala i-hamburger enamandla enhle evela emhlabathini ongaphansi komhlaba, ngokuphambene nomhlabathi we-chuck, oqukethe amaphesenti aphezulu amafutha agcwele.
Beka i-Fat ibe yombono
Nakuba ujabulela noma yikuphi ukudla okuthandayo, ukulinganisela kubalulekile. Amaphesenti angaba ngu-30 okudla kwakho kwansuku zonke kufanele avele kumafutha - mhlawumbe ngisho nangaphansi. Umnyango Wezolimo wase-United States uncoma lokhu okulandelayo kumuntu omdala olandela uhlelo lokudla nsuku zonke lwe-calories ka-2000:
- Nciphisa ukufakelwa kwamafutha akho emathisipuni ayisithupha ngosuku. Lokhu kubandakanya ukugqoka isaladi namafutha okupheka.
- Gcina amafutha akho ajwayelekile nsuku zonke (ushizi, i-ayisikhilimu) adle ama-calories angu-260 angaphansi. ukubeka lokhu ngeso lengqondo, ukubuka nje efrijini lami kubonisa ukuthi ingxenye eyodwa yoshizi esetshenziwe iqukethe amakholori angu-110.
Uma ubala ama-calorie noma ulinganisa ukudla kwakho kuvaliwe-zama, zama ukucabanga ngamafutha agcweleyo owadlayo njenge-condiment, hhayi inkambo eyinhloko. Lokhu kuzokusiza ukuba ugcine amafutha angenampilo oyidla ngokubheka ngaphezulu, ngenkathi esakuvumela ujabulele ukudla okuthandayo.
Imithombo:
I-American Heart Association. (nd). Inhlanzi ne-Omega 3 I-Acid Acids.
John Hopkins Medicine. (nd). Ukudla okunomsoco kanye neCaron Cancer.
Park, H., et al. (2011). Ukusetshenziswa okungapheli kwesidlo sokudla okuphezulu kukhulisa ukukhula okunamandla okunamandla kanye ne-Last Metastasis kuma-BALB / c Amagundane Ngaphansi kokujozwa ngamaseli e-CT26 Colon Cancer. Ucwaningo lweCans.
U-Theodoratou, E., et al. (2007). I-Acid Fatty Acid kanye neColorectal Cancer: Isifundo Sokulawulwa Kwamacala. I-American Journal of Epidemiology.
UMnyango Wezolimo we-United States. (nd). I-Daily Food Plan Plan.