Amafutha emifino, asiza kakhulu umzimba wakho

Amafutha ama-alimondi

Amafutha emifino aphilile kakhulu, aphelele ukuwangenisa ekudleni kwethu, yize ezungezile, bekulokhu kunenqwaba yezinganekwane namaqiniso, esizoyitshela ngezansi.

Amafutha emifino abelokhu ethathwa njengangcono kunamafutha ezilwane, sifuna ukukutshela ngokubaluleka kwamafutha ekudleni, okungamafutha emifino amahle kakhulu nokuthi yimaphi amafutha emifino okufanele siwagweme ngoba ayingozi kithina.

Uma kukhulunywa ngokudla okunomsoco, kunezinkolelo eziningi ngamafutha, ukuthi zinhle noma zimbi. Amafutha, isibonelo, bakhiqiza ukungabaza okuningi lapho behlela ukudla okunempilo. Ngezinye izikhathi, abantu bayazibuza ukuthi amafutha emifino mahle yini noma amabi, njengoba lokhu kuxhumene nengozi eyengeziwe yezifo.

Njengamanje kunzima kakhulu ukuthola ukuthi ngabe amafutha mahle noma amabi nje ngoba aqhamuka kwimifino. Okulandelayo, sikutshela okuningi ngalesi sihloko esimangalisayo.

Amafutha kaMarula

Amafutha ekudleni kwethu

Amafutha ekudleni kwethu adlala indima ebalulekile emisebenzini ehlukahlukene yomzimba wethu, esigqamisa kuyo:

  • Bayingxenye ye- ulwelwesi lwamaseli futhi bakha ungqimba oluvikelayo oluzungeze izitho ezahlukahlukene, zenhliziyo noma izinso.
  • Basebenzisa ingxenye ethile yamandla emithombo yomzimba wethu.
  • Vikela amathambo ethu futhi sivumela i-calcium ukuthi ilungiswe emathanjeni.
  • Zilawula i- izinga lokushisa komzimba komzimba wethu.
  • Bavumela ukuhanjiswa okufanele kwamavithamini athile, njenge u-provitamin A, E noma u-D.
  • Ziyabandakanyeka ekuhlanganisweni kwamahomoni.

Amafutha noma ama-lipids abalulekile noma ayadingeka, njengama-carbohydrate noma amaprotheni. Ngaphandle kwamafutha, asikwazi ukwenza zonke izenzo nemisebenzi echazwe ngenhla. Sizidinga nsuku zonke, zombili amafutha agcwele futhi angasuthisi, noma aziwa ngokuthi i-monounsaturated noma i-polyunsaturated.

Amafutha anelisiwe, okubi kakhulu esingakudla, akukubi kangako uma sazi ukuthi sikhetha kanjani okuhle kakhulu futhi angaba yingxenye yokudla kwethu inqobo nje uma sazi ukuthi singayikhetha kanjani imithombo engcono kakhulu. Ukhiye usesilinganisweni.

Amafutha emifino noma amafutha ezilwane? Yikuphi okungcono?

Lo mbuzo akulula ukuwuphendula, ngoba awafani. Okokuqala, kuzoya ngomthombo wohlobo ngalunye lwamafutha. Ngoba akuwona wonke aqhamuka endaweni eyodwa, izinhlanzi eziluhlaza okwesibhakabhaka, acebile emafutheni ezilwane futhi aqukethe i-omega 3 fatty acids futhi azuzisa kakhulu.

Ngakolunye uhlangothi, ushizi osekhulile, amaqanda, noma ama-yogurti aqukethe amafutha agcwelekodwa-ke, zibhekwa njengezinempilo. Ngakolunye uhlangothi, sithola eminye imithombo yamafutha afana namasoseji, imajarini noma owoyela abasetshenziswa kubhikawozi wezimboni, akuwona amafutha anempilo futhi angaba yingozi empilweni.

Kubalulekile ukuthi ucabangele inani lamafutha abusa ekudleni komuntu, Amafutha we-polyunsaturated nama-monounsaturated ahlala enethonya elingcono emzimbeni wethuNgaphezu kwalokho, zingaba nemiphumela emihle ohlelweni lwethu lwezinhliziyo.

Bheka ibhalansi phakathi kwamafutha ezilwane namafutha emifino, ukubeka phambili kulokhu, okunye ukudla ngaphambi kokunye.

Amafutha omnqumo wezandla

Amafutha emifino, yikuphi okuhle esingakudla?

Izwe lomsoco libanzi kakhulu, futhi esimweni se amafutha emifino sithola okuningi okwahlukahlukene, ngoba ngaphezu kwalokho, kufanele sikhumbule ukuthi noma imuphi uwoyela odliwayo okhishwe esitshalweni ungumthombo wamafutha emifino. Kunjalo nangembewu kawoyela, amantongomane, iminqumo, ukhukhunathi noma ukwatapheya.

Amafutha omnqumo e-cold-pressed extra oil anconywe kakhulu njengoyili osetshenziswa nsuku zonke, yiwona awusizo kakhulu kunawo wonke ongawathola emakethe kanye nalawo esincoma ukuthi siwadle nsuku zonke.futhi. Kokubili ukugqoka izitsha ezibandayo noma ukupheka, ingasetshenziswa ngoba imelana namazinga okushisa aphezulu, inqobo nje uma ingasetshenziswa futhi.

Ama-fatty acids ama-monounsaturated, afana nalawo atholakala emafutheni omnqumo, kumele abekhona ekudleni nasekudleni kwethu. La mafutha acid asiza ekwehliseni izinga le-cholesterol embi futhi andise amazinga e-cholesterol enhle, ngaleyo ndlela anciphise ubungozi besifo senhliziyo nezingozi. amaseli we-cerebrovascular.

Phakathi kokudla okunamafutha acid kakhulu ukuboniswa, sithola ama-walnuts, ukwatapheya, amafutha omnqumo, uwoyela we-sunflower, u-canola, noma ibhotela lamantongomane.

Singakhetha futhi ngezikhathi ezithile ukuthi Amafutha embewu, njengembewu yesame noma i-sunflower. Kunconywa ukuthi uzidle ngamanani amancane futhi ungazenzi ngokweqile ngoba yize ziphilile kakhulu, zingasenza sibe ngamafutha. Singabasebenzisa ngokunenzuzo ukugqoka izitsha ezibandayo.

Kubalulekile ukunaka ukongiwa kwalawo mafutha enza i-oxidize kalula. Uwoyela wefilakisi, isibonelo, ulungele labo abalandela ukudla okune-vegan.

Khumbula ukuthi ukusebenzela phakathi 25 no-30 amagremu ngosuku anele kumuntu omdala, ukuthi yize zinekhalori, leli nani liphilile, ngoba nalo bane-fiber futhi basutha kakhulu. 

Igciwane legobela

Gwema ukudla la mafutha emifino

Njengoba sishilo, amanye amafutha aphilile kanti amanye awanempilo. Kuzofanele sigcine amanye amafutha emzimbeni wethu ngazo zonke izindleko, noma ngabe avela emithini. I- amafutha we-hydrogenated, noma lezo ezinencenye ye-hydrogenated, zenziwa ngenqubo yezimboni eguqula uwoyela wemifino uketshezi ube okuqinile.

Yimargarine yemifino esetshenzisiwe yenza amakhukhi, amakhekhe, izitsha ezilungisiwe neziphekiwe, njll.. La mafutha abangela impilo ebuthaka kulabo abawasebenzisayo, futhi njengamanje, amaningi ala mafutha abukelwa phansi kakhulu, njengamafutha esundu.

Ukusetshenziswa kwayo akuhlinzeki ngalutho emzimbeni, kuhlobene nokwehliswa kwe- i-cholesterol enhle, i-HDL futhi inyusa okubi, i-LDL ne-triglycerides. Kuyaziwa futhi ukuthi kwandisa ubungozi besifo senhliziyo, ukudangala, isifo i-Alzheimer, nokwehla kokusebenza kwengqondo okwenzeka ngokukhula kweminyaka.

Amafutha acwengekile akuyona inketho enhle futhi, kungcono ukukhetha uwoyela wemifino ocindezelwe abandayo noma lawo ayizintombi ezengeziwe. Inqubo yokukhipha kufanele yenziwe ibanda ukonga kangcono izakhamzimba, njenge i-vitamin E noma i ama-phytosterol, Ngaphezu kwalokho, ngaleyo ndlela zigcina iphunga nokunambitheka okungcono.

Njalo khetha amafutha aphilile

Unganqikazi, njengoba usukwazi ukuwahlukanisa, zama ngangokunokwenzeka ukugwema amafutha agcwele futhi ayingozi futhi ukhethe amafutha anempilo kakhulu. Noma ucabanga amafutha enempilo zikwenza ukhuluphale, zidliwe ngesilinganiso ziphilile kakhulu futhi kudingekile ekudleni, ziwusizo kakhulu esimweni esifanele sempilo.


Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe. Ezidingekayo ibhalwe nge *

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.