Amanoni anelisiwe athola impendulo embi iminyaka eminingi emhlabeni jikelele wokudla. Uhlelo lwe-National Cholesterol Education (NCEP) kanye ne-American Heart Association (AHA) lincoma ukuthi amafutha agcwele kufanele abe ngaphansi kuka-7% we-caloric yakho yokudla kwansuku zonke. Nakuba kukhona ubufakazi obusakazayo bokuphakamisa ukuthi akuzona zonke ukudla eziqukethe amafutha agcweleyo okubi kakhulu, izincomo zamanje zokudla zincoma ukunciphisa inani lemali egcweleyo odlayo ekudleni kwakho kokuncipha kwe-cholesterol.
Ngakho-ke, uma ufuna ukudla okubandakanya ekudleni kwakho, ukudla okubhalwe "amafutha angaphansi okugcwele" noma "okuphansi kwamafutha agcwele" kungase kube nzima ukuthenga. Nakuba zombili lezi zicelo zokudla okunomsoco zibonisa ukuthi lokhu kokudla kunamanani amancane amafutha agcwele kunama-fat-fat counterparts, yiziphi lezi zitatimende emaphaketheni okudla okushoyo ngempela?
Ukulawulwa Kwezokudla Nezidakamizwa kunemihlahlandlela yabakhiqizi bokudla abhala ukudla ngokuphathelene nokuqukethwe kwamafutha amaningi . Imishwana elandwe ngezansi yizitatimende ezivame kakhulu ezenziwe ngamalebula wokupakisha kokudla nokuthi ziyini ngempela ngokwemibandela yamafutha amaningi:
Ukunciphisa Amafutha Okugculisiwe noma I-Fat Engaphansi Kancane
Amanye amaphakheji okudla angaqukatha izitatimende ezifana "nokuncishiswa kwamafutha agcwele" noma "amanoni angaphansi okugcwele." Lezi zitshalo zisho ukuthi umkhiqizo wokudla unamafutha angaphansi kwama-25% angaphansi kokusebenza ngokuqhathaniswa nokudla okufanayo okungaqukethe lezo zitatimende.
Ukwengeza, uma ilebuli ebuzwayo isidlo noma isidlo esikhulu, njengokudla, kungasho futhi ukuthi ukudla kunamafutha angama-25% angaphansi kwamagremu angu-100 uma kuqhathaniswa nokudla okufanayo.
Iphansi ngaphansi kwe-Fat egcwele
Leli gama lisho ukuthi into yokudla iqukethe cishe igramu eyodwa yamafutha agcwele noma ngaphansi kokukhonza.
Kusho futhi ukuthi amafutha agcweleyo anika ama-15% noma ngaphansi kuma-khalori ayonke okudla. Uma kuhlobene nokudla, isitatimende "esincane samanoni agcwele" sisho ukuthi kunegramu eyodwa kuphela yamafutha agcwele ngamagremu angu-100 okudla, noma amafutha agcweleyo enza amaphesenti angaphansi kuka-10 wekhalori eliphelele laleyo sidlo.
I-Fat-Free egcwele
Igama elithi "fat-free-free" lingadukisa ngoba ukudla kungabhalwa njengamahhala amafutha agcwele, kodwa kusenakho okuncane.
Ukudla kungabizwa ngokuthi "amafutha angenalutho" uma iqukethe ngaphansi kuka-0.5 g wamafutha agcwele ngokukhonza. Ngisho noma ukudla kubhalwe ngokuthi "amafutha angenalutho", kungase kube nomthelela omkhulu wamafutha agcwele ukudla ekudleni kwakho - ikakhulukazi uma kungukudla odla ama-servings amaningi ngosuku.
Ngisho noma ilebula lokudla liqukethe enye yale migomo emaphaketheni ayo, akusho ukuthi into yokudla ayinakho ngokuphelele ngamafutha agcwele. Ngakho-ke, kuwumkhuba omuhle ukuhlola ngokucophelela ilebula yephakheji eduze kokuqukethwe kwamafutha agcwele futhi usebenzise usayizi ukuze uqiniseke ukuthi awudli amanoni amaningi agcwele.
Ukwengeza, kufanele uphinde uhlole ilebula lokudla kwezinye izithako, njenge- fat trans , ne-carbohydrates, engathinta kakhulu amazinga akho e-cholesterol.
Imithombo:
Isiqondiso Sokudla Nezidakamizwa Zezokwelapha: Umhlahlandlela Wokudla Wokudla: > http://www.fda.gov/food/guidanceregulation/guidancedocumentsregulatoryinformation/labelingnutrition/ucm064911.htm
URolfes SR, Whitney E. Ukuqonda Ukudla, 14th of 2015.