Konke Okudingeka Ukwazi
Amafutha, noma i-lipids, yiqembu lokudla eliye laqaphela kakhulu eminyakeni embalwa edlule. Ukucabanga okudlule ukuthi wonke amafutha asembi noma ayimpilo, kodwa lokhu akulona iqiniso. Amafutha avela emithonjeni efanele ayingxenye ebalulekile yokudla kwe- PCOS enempilo.
Yini Amafutha Anesifo?
Yebo, ukudla okunamafutha kukhona i-caloric, kodwa abaphakamisi amazinga e-insulin .
Ngaphezu kwalokho, basisekela futhi bahlasele izitho zethu zangaphakathi, sibavikele ekulimazeni. Amafutha nawo anesibopho sokulawula ukushisa komzimba, ukusivikela emakhazeni. Okokugcina, kudingekile ukuba kutholakale kahle amavithamini, okuyi A, D , E, no K.
Izinhlobo zamafutha
Amafutha akhiwa nge-carbon, i-hydrogen nama-athomu e-oksijini axhunyiwe ndawonye emaphethini akhethekile. Kuyinto inhlanganisela ehlukene yalezi athomu ezidala umehluko ezinhlobonhlobo zamafutha, njengezigcwele, ezingenayo i-unsaturated, i- hydrogenated, nama-trans.
Amafutha anelisekile anenani elikhulu lama-athomu e-hydrogen angangena ngaphakathi kwe-molecule ye-lipid. Lezi zivame amafutha kusuka kumikhiqizo yezilwane, nakuba amanye amafutha afana nesundu nesikhonathi.
Amafutha angasetshenzisiwe angenayo inani eliphakeme lama-athomu e-hydrogen, kodwa esikhundleni salokho, abe nolwazi olubizwa ngokuthi izibopho ezimbili ezikhona kulo lonke i-molecule. I-athomu ngayinye ye-carbon inezindawo ezingu-4 ezitholakala ukubopha namanye ama-athomu, njenge-hydrogen.
Kukhona futhi izixhumanisi eziningi phakathi kwama-athomu amabili afanayo athatha izindawo ezimbili zokubopha. Lezi zibizwa ngokuthi izibopho ezimbili. Amafutha amaningi, ngaphandle kwama-tropical ahlongozwe ngenhla, angamafutha angenalutho.
Amafutha we-hydrogen ayenzeka uma izibopho eziphindwe kabili kumafutha angenalutho aphukile ukuze avumele ama-athomu amaningi e-hydrogen ukuba ahlangane.
Ngokushintsha isakhiwo samakhemikhali ngale ndlela, noma yiziphi izinzuzo zezempilo zamafutha okuqala alahlekile. Ukwengeza, ukwengeza lezi-hydrogens zingashintsha izibopho ezimbili ezisele ngaphakathi kwemolekyu kulokho okuyaziwa ngokuthi ama-trans. Amafutha e-Trans ayamafutha asetshenziswe ngamakhemikhali atholakala ku-margarine, ukudla okuthosiwe, nokudla okucutshungulwayo.
Imithombo yamafutha
Amafutha atholakala cishe kuzo zonke izinhlobo zokudla, kusuka kubhotela namafutha kuya kwemikhiqizo yobisi, inyama, nokudla okucutshungulwayo. Izindlela zokupheka zinganezela inani elikhulu lamanoni. Isibonelo, i-inkukhu ethosiwe yenkukhu ingase ibe namafutha amaningi kunesabelo esinqunyiwe, esinomsoco we-steak osikiwe. Kubalulekile futhi ukukhumbula izingxenye zesilinganiso. Inani lemayonnaise ongayifaka kwi sandwich lingase lingaphezulu kweyodwa isipuni, ubungako obujwayelekile bokukhonza.
Imihlahlandlela yamanje yokudla evela eMnyangweni WezeMpilo WezeMpilo nase-United States iphakamisa ukuthi amafutha kufanele abekelwe ngaphansi kokudla kuka-30% wekhalori ngosuku, futhi amafutha agcwele kufanele abe ngaphansi kuka-10%. Lokhu kusho ukuthi uma uthatha amakholori angu-2 000 ngosuku, ama-kilojoule angama-600 kufanele abe ngamafutha, futhi angeke abe ngu-200 kusuka kumafutha agcwele.
Izindlela Zokunqanda Amafutha
Kunezindlela eziningi ezilula zokunciphisa ukudla kwakho kwamafutha.
Khetha ukudla okunomsoco futhi uqede amafutha engeziwe. Susa isikhumba kusuka enkukhu naseTurkey. Ngokulungisa indlela olungisa ngayo ukudla, ungagcina amakholori amaningi namafutha. Zama ukugcoba, ukucola noma ukupheka ukudla kunokufryana. Sebenzisa imikhiqizo yobisi encishisiwe noma ephansi. Izinongo, amakhambi kanye nejusi likalamula lizofaka ukunambitheka okuningi ukudoba noma inkukhu esikhundleni samafutha noma ibhotela.
Okokugcina, khumbula ukukhonza ubukhulu uma usebenzisa ukusabalala, ukugqoka isaladi, nebhotela. Ukudala okuncane kungase kuhambisane nendlela ekukusizeni ukudala zokupheka ezintsha ezihlwabusayo.
Izikhombisi-ndlela Zokudla ZamaMelika 2015-2020. UMnyango WezeMpilo waseMelika kanye Nezinsizakalo Zabantu. http://www.health.gov/dietaryguidelines
Kubuyekezwa ngu-Angela Grassi, MS, RDN, LDN