Kwaphela iminyaka, igama elithi "inqatha" lenza ukuba kubekho ubudlelwane obubi. Iingcali ezahlukahlukeneyo zisisongela ngayo, zaxwayisa ukuba ukusetyenziswa kwamathambo kuya kunciphisa intliziyo kwaye kwandiswe inqeni. Kamva, kukho iziphakamiso ezintsha: zidla ukutya okunamafutha njengoko ufuna, kodwa ngexesha elifanayo ugweme isonka kunye nemveliso yefriji.
Namhlanje, abafazi badidekile kwaye bayethusa ngesihloko seenqatha ukuba bayaziphosa ngokoqobo ekudleni okungenamafutha kwivenkile. Kwaye akukho, hayi, kwaye baya kuba ne-cheeseburger.
Ngethamsanqa kuthi, izazinzulu zenza ukuba zeziphi iintlobo zamathambo eziluncedo, kwaye zibalwe ngobungakanani kwaye zifanele zidliwayo rhoqo. Kwaye thina, ukuze sikwenze kube lula ngakumbi kuwe, senze le ngcaciso kwaye sakhupha iingxabano ezininzi ekukhuseleni amafutha.
I-fat ayinakuyenza inqatha
Ngaba ucinga ukuba nayiphi na inqatha ekudleni oyidlayo iya kufakwa ngokukhawuleza njengamaphilisi angaphezulu kwiinqumlo zakho? Oku akunjalo. Naliphi na isondlo, nokuba i-fat, i-carbohydrate okanye iprotheni, iya kutshintshwa ibe ngamafutha omzimba wakho ukuba uyayidla kakhulu. Indlela yodwa yokuphepha iipilisi ezingaphezulu kukulawula ubuninzi besahlulo kunye nemali yeekhalori ezidliwe.
Kwi-1 gram yeprotheni, iikhalori ziphindwe kabili ngaphezu kwegram enye yeoli. Oku kufuneka kuthathelwe ingqalelo ngabo bazama ukunciphisa umzimba.
Enyanisweni, ngokunyusa inani leenqatha ozidlayo, unokukunceda ulahlekelwe isisindo. Abaphandi baseYunivesithi yaseStanford bafumene ukuba abantu "basebenzisa ukutya okunamafutha" balahlekelwa ubunzima obuphindwe kabili kwiinyanga ezi-2 kunabo babelandela "ukutya okuphantsi kwe-fat fat", nangona kunjalo oku kumangalisa oku kubonakala kukuqala. Inkqubo yakho yokutya ifuna ixesha elingakumbi lokutya ukutya okunamafutha, kwaye ngenxa yoko, uzive ude kwaye udle ngaphantsi kwaye, ngenxa yoko, udle ngaphantsi.
I-Fat - isiqinisekiso sempilo
Ukunamathela ngokukhawuleza kwimimiselo yokutya, umzekelo, ukusetyenziswa kwamnyama kwamathambo ezinkukhu ngaphandle kwesikhumba kunye neladi eluhlaza ngaphandle kokugqoka, kunokuba yingozi. Akukho namnye kuthi akakwazi ukuhlala ngaphandle kwamafutha. I-fat is "airbag" ekhuselayo yonke iifutha zamathambo kunye nezitho zangaphakathi. Ngexesha elifanayo, ligcina impilo kunye nokubonakala kakuhle kweenwele kunye nekhumba.
Ngamafutha anceda umzimba uthathe amavithamini afana neA, D, E, K.
Amathambo, esiwafumana ngamanqatha, kunceda ukuqinisa amathambo, kwaye uncede ukuphepha izifo zentliziyo ezahlukeneyo. Uphando olutshanje olwenziwa yiNyuvesi yaseOhio lwe-Ohio lubonise ukuba yiyiphi ukutya okuqulethwe ngamafutha: asebenzise abadlali abadla isaladi nge-avocado sauce (isiqhamo sinotye kwimifuno yemifuno, equkethe i-monounsaturated fatty acids), ifunyenwe kathathu ii-vitamin A ukusuka kwiitamatayi kunye namaxesha angama-4 ngaphezulu kwe-lycopene (into edibeneyo kunye nemifuno yemifuno igcinwe bhetele ngakumbi) xa kuthelekiswa nalabo badla isaladi nge-sauce.
I-fat "entle" kwaye "imbi"
Nangona kunjalo, akudingeki ukuba usebenzise izidingo zomzimba wakho ngefutha njengesizathu salo lonke i-tshokoleta, ibhasiki okanye i-bacon oyidlayo. Kukho iintlobo ezahlukeneyo zeoli, kwaye ezinye zazo zifuna uninzi kunabanye.
Indlela yokwahlula, yintoni amafutha ancedo, kwaye ayingozi?
Amafutha amabi ayingxenye yezilwanyana kunye nokutya okucutshungulwayo. Le steak, ushizi, ibhotela, i-donuts, i-confectionery. Iifayile "ezincedo" zifumaneka kwiintlanzi kunye nemveliso yemifuno. Le ialmum, iolives, ioli ye-soybean, i-nut, imbewu.
Yintoni eyoyikeka kakhulu "amafutha"? Bonakalisa intliziyo, ukuphakamisa izinga le-cholestrol LDL (elibizwa ngokuba "libi"). Okubi nakakhulu, la mafutha aphantsi kwe-"cholesterol" ye-HDL ye-cholesterol eyenza ukuhlambulula imilambo yegazi. Iingcali zeHarvard zifumene ukuba zonke ii-5% zeekhalori ezongezelelweyo zifunyenwe ngamafutha "amabi", abafazi bayandisa ingozi yesifo senhliziyo ngo-17%. Iingcali zeluleka: zama ukufumana zonke iioli "ezinamafutha" ezivela kumafutha "amahle". Akukho ngaphezu kwe-10% yeekhalori "ezinamafutha" kufuneka zifike ngamafutha apheleleyo (inyama, i-fat, ibhotela).
"Ukunciphisa" akusoloko kulunge
Kuyinyaniso ukuba "ukutya okutyebileyo" kubakho iikholeji ezininzi xa kuthelekiswa nabanye abaninzi. Kodwa umnqweno wokunciphisa iikhalori ubuncinane unokuba yingozi nakwimpilo yakho. Izifundo zibonise ukuba abantu abafumana i-20% yenani elipheleleyo leekhalori kunye namafutha banakho ukuhlaselwa yintliziyo kunye nomngcipheko ophezulu wokuphucula umdlavuza.
Ngoko zingaphi iikhalori ezaneleyo? Iingcali zicebisa ukuba malunga ne-25% ukuya kwi-35% yenani leekhalori ukusuka kwinani elipheleleyo elifakwe emzimbeni ngamafutha. Kulo mfazi, isiqhelo sithetha malunga ne-1500 kcal ngosuku. Ngenxa yoko, inxalenye yemihla yamanqaku e-"fatty" angamelwa ngolu hlobo lulandelayo: 1/2 i-avocado, ibhotela ye-peanut ye-1 kunye ne-biscuits e-2.
Akumele ulandele lo mgaqo imihla ngemihla. Kubalulekile ukulawula i-fat e-average phakathi kweveki, ukuvumela ukuba udle okungakumbi ngosuku olunye, kunye ne-ezayo ngaphantsi.
Kubalulekile ukubala iikhalori ekudleni kwaye uzama ukukhetha kuphela amafutha "ancedo" kuphela, kodwa ukujonga ubungakanani besahlulo. Ekubeni iimeko ezininzi zokutya ezithintekayo zibe zikhulu zinokuba lula kakhulu.
Ioli yeentlanzi iyona nto ibalulekileyo
Iingcali zibiza i-omega-3 fatty acids i-panacea. Izifundo zibonisa ukuba amafutha e-polyunsaturated (afumaneka kwi-salmon, i-sardines, i-anchovies, i-flaxer, i-flaxseed, i-walnuts kunye nenyama ebomvu ye-herbivores) negalelo ekumiseleni ukunyanzeliswa kwexinzelelo kunye ne-cholesterol, ukuphucula umsebenzi wengqondo kunye nemeko yesikhumba. Ezinye iingcali zikholelwa ukuba ziyakwazi ukuphucula imvakalelo kwaye zikhusele ukuxinezeleka.
I-Omega-3 iyakuthanda kakhulu kunamanye amafutha. Xa besesemzimbeni, ukuvuvukala kunciphisa, oku kungabangela ukuba uphuhliso lwe-arthritis, isifo sikashukela okanye isifo senhliziyo. " Abaphandi baphetha ngelithi abantu abaye batya ukunyuka kwe-omega-3 fatty acids banciphisa umngcipheko wokuhlasela kwentliziyo ngama-40%. Oogqirha bancoma ukuba batye ubuncinane i-i6o mg yalezi zididi ngosuku.
Kodwa akuzona zonke iintlobo ze-omega-3 ziyimfuneko ngokufanayo kumzimba. Iintlobo ezintathu eziphambili: i-ALA, i-DHA kunye ne-EPA-incedo kakhulu. I-ALA ifumaneka kwimithombo yemifuno (iinqutyana kunye nembewu). I-EPA kunye ne-DHA, ingakumbi kuluncedo entliziyweni, ifunyenwe kwinqanawa elwandle, elondla intlanzi kunye ne-shellfish.
Ukuze ufumane okwaneleyo kwezi zondlo, yidla i-salmon okanye enye intlanzi enamafutha okungenani ama-2 ngeveki. Awuthandi intlanzi? Emva koko thabatha i-capsule yeoli yeentlanzi nganye imihla.
Iilebula "ziqhinga"
Umbhalo othi "Awuqukethe i-trans fat" ingakhohlisa, kwaye unganakukwazi ukuba yiyiphi ukutya okuqukethe amafutha ngokwenene. Emva kokuba izazinzulu zichaze ukuba zininzi izinto ezinokuthi zonakalise entliziyweni, abaninzi abavelisi bokutya babhala ngeendlela zabo zokupheka, kunye neemveliso ezibhaliweyo: "ayinayo ifayibhile." Iimveliso ezininzi zanqanaba eliphezulu zanamhlanje zikhululekile kula mafatshi, kodwa kukho ezimbalwa zazo ezithwalwe ngamafutha angenakulungelelanisa amafutha esundu kunye nebhotela. Kubalulekile ukwazi, - iingcali zi lumkisa, - kungekhona yonke into oyifunayo kwiphakheji, unokholo: nokuba loo mveliso ibhalwe ngokusemthethweni "ngaphandle kwamafutha atshintshe" inokufikelela kwi-0.5 gram yeoo mafutha ngokusebenza. Oku kungabonakala kungabalulekanga, kodwa ke ke, abafazi abadla ama-4 grams e-trans fat ngosuku baxhomekeke kwisifo senhliziyo.