Kufanele sifunde ukuhlukanisa lezi ezimbili ezinkulu amaqembu amanoni esikuthola kufayela le- iphiramidi yokudla. Le phiramidi ibaluleke kakhulu ukugcina ukudla okunempilo.
Sifuna ukukutshela ngomehluko phakathi kwe- amafutha amabi futhi amahle nokuthi yikuphi ukudla onakho ukuze wazi esikhathini esizayo lapho uya esitolo.
Uma sikhuluma ngamafutha, abantu abaningi bakubona ngqo njengokudla noma into eyingozi emzimbeni, kepha-ke, kufanele sazi ukuthi amafutha ayadingeka ukuze umzimba usebenze futhi ube nempilo.
Umehluko phakathi kwamafutha amahle nokubi
Sizoqala ukukhuluma ngokubi, ukuze siqede ngokunambitheka okuhle emilonyeni yethu. Amafutha amabi aziwa nangokuthi amafutha agcwele, amafutha we-trans noma amafutha we-hydrogenated futhi yiwona alimaza impilo yethu ngqo uma singakulawuli ukudla kwawo.
Lokhu kungenza sihlushwa ezinye izifo:
- Bakhulisa ifayili le- cholesterol egazini.
- Zisongela impilo yezinhliziyo zethu.
- Kungadala amahlule egazi futhi ifomu i-thrombi.
- Hlupheka isifo senhliziyo, isifo senhliziyo ngisho i-arteriosclerosis amaningi.
- Izingozi ze-Cerebrovascular.
- Khulisa isisindo somzimba wethu, uhlupheke obesidad nezifo ezihlobene nesisindo.
Kunalokho, amafutha amahle noma aziwa njengamafutha angasetshenziswanga futhi zihlukaniswe ngamafutha i-monounsaturated ne-polyunsaturated. Ziyilokho umzimba okudingeka usebenze. Yilawo khalori akhiqiza amandla ukuze inhliziyo ipompa ngokuvumelana ngokuphelele, ukunikezwa kwegazi kwanele ukuze kwehliswe i-cholesterol eyeqile.
Yize zinhle futhi zinconywe kakhulu, ungabahlukumezi ngoba zingasikhuluphalisela.
Ungawatholaphi amafutha amahle namafutha amabi
Lapho umehluko sewaziwa kanye namagama amafutha wesayensi, okubalulekile ukwazi ukuthi zikuphi, kuphi ukudla ukuze ungaphumeleli ekukhetheni.
Amafutha anelisiwe noma amafutha amabi
Amafutha amabi noma agcweleyo atholakala emaqenjini okudla alandelayo
Imikhiqizo yemvelaphi yezilwane
- Amasoseji.
- inyama ebomvu
- Inkukhu, ingulube noma isikhumba semvu.
- Ibhotela.
Amafutha emifino
- Uwoyela kakhukhunathi.
- Amafutha esundu.
- UCanola.
- Ubhekilanga.
- Amafutha ommbila.
Imikhiqizo yobisi
- Ubisi lonke.
- Ukhilimu.
- Ushizi
- Ukhilimu weqhwa.
Amaswidi nophudingi
- Amakhekhe ezimboni.
- Amakhekhe
- Amakhukhi.
- Yonke leyo mikhiqizo equkethe imikhiqizo eshiwo ngenhla.
Amafutha amahle
Ngemuva kwalokho Sikutshela ukuthi yikuphi noma kuphi lapho unganikeza khona amafutha amahle kakhulu emzimbeni, ngoba noma ngabe ucabanga ukuthi yimikhiqizo enamafutha futhi esindayo, iphilile kakhulu futhi iyadingeka.
Izinhlobo zamafutha amahle
- Amafutha we-Monounsaturated.
- Amafutha we-Polyunsaturated.
- I-Omega 3 acid ne-omega 6 acid.
Imbewu namantongomane
- Imbewu yeChia.
- Amantongomane
- Imbewu yefilakisi.
- Ama-walnuts.
- Ama-alimondi
Amafutha nemifino
- Amafutha e-Olive.
- Iminqumo
- Iminqumo
- Ukotapeya
Izinhlanzi eziluhlaza okwesibhakabhaka
- ISalimoni
- Ithrawuthi.
- Isardard.
- I-Tuna.
Ungawadla kanjani amafutha
Siphawule ukuthi amafutha aphilile futhi ngaphezu kwakho konke, ayadingeka. Kufanele ufunde uku zidle ngokufanele, wazi ukuthi ungazihlanganisa kanjani nokwazi umthamo odingekayo ukuze ungawudluli futhi uthole isisindo, ngokwesibonelo.
Ngokomthetho, kufanele ubeke umkhawulo ekusebenziseni kwakho ukuze kungabi phezulu kakhulu, kufanele ukwazi ukukhetha gukugeleza okungasuthisiwe bese ushiya okugcweles. Ngale ndlela, umzimba uzothola okokufaka okwanele ukuze usebenze kahle.
Khetha ukupheka ngamafutha kakhukhunathi ayintombi nto, uwoyela owengeziwe we-virgin, engeza amantongomane ekudleni kwakho, udle izinhlanzi eziningi eziluhlaza okwesibhakabhaka noma ukwatapheya. Yize singeke sabuyela emuva ekusebenziseni amafutha we-transKumele uthole ibhalansi enempilo kakhulu.
Okulandelayo, sikutshela ukuthi yikuphi okunye ukudla okunothe ngamafutha agcwele kepha kudliwe ngokuhlakanipha, kungasiza ngoba akusiniki amafutha kuphela, kodwa futhi nolunye uchungechunge lwezimfanelo ezinhle, izakhiwo nezakhi zomzimba.
- Amaqanda: Kuningi okushiwoyo ngamaqanda, ukusetshenziswa kwawo bekuhlale kunqunyelwe ngoba kuhlobene ngqo nokwanda kwe-cholesterol nezinkinga zenhliziyo, kepha, zingumthombo ocebile wamaprotheni namavithamini.
- Imikhiqizo yobisi: uma kudliwe ngamanani amancane kungasiza ukuvimbela thayipha 2 sikashukela.
- Amafutha kakhukhunathi: noma ngabe inamafutha amaningi agcweleyo nayo izokwengeza i- imifino kanye non-isilwane fatty acid njengebhotela, okwenza kube nempilo.
Amafutha awasabhekwa njengesitha kanti amanoni amabi aqala ukuthola indawo encane. Kuye kwaqashelwa kuphela ukuthi ukuhlanganisa amafutha amabi futhi amahle kungaholela ekudleni okunempilo kakhulu, okuhlukahlukene futhi okulinganiselayo.
La ukondla siqukethe yokuqoqa ukudla kanye nemikhiqizo ngendlela abazi ukuthi thina Basiza ukondla umzimba womuntu. Kumele sihambisane nezinqumo zokunikeza okungcono kakhulu emzimbeni wethu, ngumshini odinga ukuthi imikhiqizo isebenze futhi uma sifuna ukuthi ihlale iphilile isikhathi eside kufanele siyinike okungcono kakhulu.
Khetha imikhiqizo ekhulile noma ephilayoSiyazi ukuthi zibiza kakhulu kodwa ngokuhamba kwesikhathi kuyakhokha ngoba umzimba wakho uzokubonga. Zama Ukuhlanganisa namakhambi, izinongo nezitshalo zemvelo ezingakulethela izinzuzo ezinkulu ngenxa yemithi yazo.