Amafutha Okhetha Ukupheka Ngeke Usize Gcina Cholesterol Yakho Kubuke
Lapho ulungiselela ukudla okuthandayo okunciphisa ukudla, ungase ungacabangi okuningi kwamafutha okupheka, kodwa angenza umehluko omkhulu njengalokho ophekayo.
Ukupheka ngokwakho, ngokuphambene nokudla ukudla okulungisiwe, kungenye yezindlela ezingcono zokulawula inani le-cholesterol namafutha ekudleni kwakho, kusho abacwaningi.
"Umthombo omkhulu [we-cholesterol namafutha] wokudla abantu abantu bathenga ukudla hhayi ukupheka," kusho u-Anne Nedrow, MD, uprofesa wezokwelapha e-Oregon Health and Science University ePortland.
"Abaningi baseMelika badinga nje ukudla amafutha amancane kakhulu ."
Kodwa ngisho nabapheki abanokuhlangenwe nakho, imithombo ehlukahlukene ye-cholesterol namafutha - kanye nezinhlobo ezahlukene zamafutha - ingahle imangele. Futhi izimangalo zempilo ngamalebula amafutha okupheka kanye neminye imikhiqizo yokudla ayizinciphisa ukudideka.
Amafutha namafutha aphakamisa i-Cholesterol
Izinhlobo ezinkulu ezine zamafutha ezitholakala emikhiqizweni yokudla zigcwele amafutha, ama-polyunsaturated amafutha, ama-monounsaturated nama-trans-fatty acids, ngokuvamile abizwa ngokuthi " amafutha okuthutha ."
- Amafutha anelisekile ngokuvamile aqinile endaweni yokushisa egumbini (cabanga ibhotela). Amafutha anelisiwe atholakala emafutheni ashisayo (amafutha omnqumo, amafutha e-palm kernel kanye namafutha kakhukhunathi), ibhotela le-cocoa, isinqumelo, amanoni enkomo, i-butterfat, amafutha enkukhu namafutha e-salmon ama-Pacific.
- Amafutha esitokisini akhiwa amafutha avela ekungenizeni i-hydrogen kumafutha yemifino; zisetshenziselwa ukudla okulungiselelwe ukuthengisa ukuze kulondolozwe ukunambitheka futhi kwandise impilo yeshalofu yalezi zokudla. Ungabathola emalebula okudla ngokubheka amagama athi "amafutha ayingxenye ye-hydrogenated." Zisetshenziswa esikhundleni samanye amafutha agcwele ngoba ayhibhile.
Amafutha anelisekile kanye nama-trans ayimithombo eyinhloko ye-cholesterol yokudla - kokubili la mafutha ahlanganiswe nesifo sikashukela, isifo senhliziyo, isifo sohlangothi kanye nezinye izimo. I-Trans fat iyimbi nakakhulu, ngoba iphakamisa amazinga "okubi" i-LDL cholesterol namazinga aphansi okuthiwa "okuhle" i-HDL ye-cholesterol.
UDkt. Nedrow ulinganisela ukuthi amafutha agcwele ahlanganisa cishe ama-11 kuya ku-12% ama-khalori ekudleni okuvamile kwamaMelika.
I-American Heart Association (AHA) incoma ukuthi lesi sibalo kufanele sibe ngaphansi kuka-7%. I-USDA incoma ukunciphisa amafutha aphelele okwe-10% kokudla okuphelele, ngokufaka esikhundleni samafutha agcwele (njengebhotela) ngamafutha angenalutho (njengamafutha omnqumo).
Ukudla okuningi okucutshungulwa kunamazinga aphezulu amafutha agcwele. Ama-crackers, amakhukhi kanye nezimpahla eziphekwe ngokuhweba, ezifana nesinkwa, ama-pie namaqebelengwane avame ukulayishwa amazinga aphezulu alawa mafutha.
Amafutha namafutha atholakala nge-Cholesterol engezansi
Ehlangothini lwe-flip, amafutha angenalutho , njengamafutha e-monounsaturated ne-polyunsaturated, angasiza ekunciphiseni amazinga e-cholesterol, ikakhulu lapho asetshenziswa endaweni yamafutha agcwele. Lawa mafutha, afana namafutha omnqumo namafutha omnqumo, avame uketshezi ekamelweni lokushisa.
- Amafutha angasetshenzisiwe atholakale ekudleni, njengamantongomane, imbewu, iminqumo kanye ne-avocade. Amafutha okupheka ayenziwa kule mithombo yiwona ophephe kakhulu ukupheka ngenhliziyo yakho. Yenza isaladi esekelwe ngamafutha omnqumo, usebenzise i-peanut noma i-canola amafutha ukuze ususe inyama, inkukhu nemifino.
Ama-margarine nokusabalalisa kokudla okufanayo kungashintsha ngokuphawulekayo emalini nasezinhlobonhlobo zamafutha aziqukethe - futhi akuzona ngempela impilo kunebhotela. I-AHA isincoma ukusebenzisa ama-margarine afaka amafutha omquba omsakazo njengesithako sokuqala kulelebula, futhi engenawo amagremu amafutha agcwele ngamapuni wezipuni.
Nokho, qaphela ukuthi ukusebenzisa noma yimaphi amafutha okupheka ngokukhululekile - ngisho namafutha enempilo nezithako - angeza ama-khalori amaningi, okuholela ekuzuzeni isisindo. Wonke amafutha ngokuvamile aqukethe okungaphezulu kabili ama-calories ama-carbohydrate noma amaprotheni.