Amafutha Asuthisiwe vs. Amafutha Angagcwalisiwe: Yazi Umehluko

Uma kuziwa ekukhethweni kokudla, amafutha adlala indima evelele endaweni yokudla okunomsoco. Phakathi kwezimpikiswano ezibalulekile emhlabeni we umsoco umehluko phakathi kwamafutha agcwele kanye nalawo angagcwaliswanga. Ukuqonda umehluko phakathi kwalawa mafutha kubalulekile ekwenzeni izinqumo zokudla ezinolwazi ezithinta impilo yethu nenhlalakahle yethu. Kulesi sihloko, sizocubungula indawo yamafutha, sihlole uhlobo lwamafutha agcwele futhi angagcwalisiwe, sichaze umehluko phakathi kwamafutha agcwele kanye namafutha angagcwele, futhi sibhekane nombuzo wakudala: Ingabe amafutha agcwele noma angagcwalisiwe angcono kuwe?

Yini Amafutha Agcwele?

Amafutha agcwele amafutha lapho ama-athomu e-carbon agcwele ama-athomu e-hydrogen. Leli lungiselelo libenza baqonde futhi baqine ekamelweni lokushisa. Atholakala kakhulu emikhiqizweni yezilwane nasemafutheni athile, njengokhukhunathi namafutha esundu.

Kungani Unciphisa Amafutha Agcwele Ukudla Kwakho?

Ukudla amafutha agcwele ngokweqile kuxhunyaniswa nemiphumela emibi eminingi yezempilo, okwenza kube semqoka ukunciphisa ukudla kwawo. Ukusetshenziswa okuphezulu kwamafutha agcwele kuhlotshaniswa nengozi eyengeziwe Isifo senhliziyo, njengoba ingakhuphula amazinga e-low-density lipoprotein (LDL) cholesterol egazini. I-cholesterol ephezulu ye-LDL iyisici esisungulwe kahle sengozi ye-atherosclerosis, isimo esibonakala ngokunqwabelana kwe-plaque emithanjeni, okungase kuholele ekuhlaselweni yinhliziyo nokushaywa unhlangothi.

Ayini Amafutha Angagcwalisiwe?

Amafutha angenalutho anesibopho okungenani esisodwa esiphindwe kabili phakathi kwama-athomu ekhabhoni. Lokhu kudala ukugoba esakhiweni sabo, kuvimbele ukuthi bangapakishi ngokuqinile. Ngenxa yalokho, bahlala besesimweni esiwuketshezi ekamelweni lokushisa. Amafutha ane-unsaturated ngokuvamile atholakala emafutheni ezitshalo, amantongomane, imbewu, nezinhlanzi ezinamafutha.

Umehluko Phakathi Kwamafutha Asuthisiwe Nangagcwaliswa Ngamafutha

Umehluko phakathi kwamafutha agcwele kanye namafutha angagcwalisiwe udlulela ngalé kwezakhiwo zawo zamangqamuzana. Ukuze uqonde ukubaluleka kokukhetha elinye phezu kwelinye ekudleni kwakho, ake sijule ngomehluko phakathi kwamafutha agcwele kanye nanamafutha angagcwalisiwe:

1. Isakhiwo Yamamolekhula:

• Amafutha Asuthisiwe: Lawa mafutha aqukethe ama-triglycerides lapho ama-athomu ekhabhoni egcwele ama-athomu e-hydrogen. Ukungabikho kwezibopho ezimbili phakathi kwama-athomu ekhabhoni kuholela ekwakhiweni kwamangqamuzana aqondile, azinzile. Lesi sakhiwo sibavumela ukuthi baqoqe eduze ndawonye, ​​​​okuholela esimweni esiqinile ekamelweni lokushisa.
• Amafutha Angagcwalisiwe: Amafutha angenayo i-unsaturated aqukethe isibopho esisodwa noma ngaphezulu esiphindwe kabili phakathi kwama-athomu e-carbon ngaphakathi kwamaketanga awo e-fatty acid. Lezi zibopho eziphindwe kabili zethula ama-kinks noma ama-gonds esakhiweni samangqamuzana, avimbele ama-molecule ekupakisheni ngokuqinile. Lokhu kuguquguquka kwamangqamuzana kugcina amafutha angagcwele uketshezi emazingeni okushisa asekamereni.

2. Isimo Somzimba:

• Amafutha Asuthisiwe: Amafutha asuthisiwe ngokuvamile aqinile ezingeni lokushisa elivamile. Le mpahla yingakho zivame ukubizwa ngokuthi "amafutha aqinile." Isibonelo esivamile ibhotela, elihlala liqinile emazingeni okushisa avamile ekamelo.
• Amafutha Angagcwalisiwe: Amafutha angenayo i-unsaturated ngokuvamile ayiketshezi ekamelweni lokushisa futhi avame ukubizwa ngokuthi "amafutha anguketshezi." Ngokwesibonelo, amafutha omnqumo, anamafutha amaningi angagcwalisiwe, ayawuketshezi ngisho nasezingeni lokushisa elizungezile.

3. Imithombo Yezokudla:

• Amafutha Asuthisiwe: Lawa mafutha avame ukutholakala emikhiqizweni yezilwane njengenyama ebomvu, izinkukhu, ubisi olunamafutha agcwele, namafutha athile asezindaweni ezishisayo njengokhukhunathi namafutha esundu. Okunye ukudla okugayiwe kanye nezinto ezibhakiwe nazo ziqukethe amafutha agcwele.
• Amafutha Angagcwalisiwe: Amafutha ane-unsaturated avame kakhulu emafutheni ezitshalo, amantongomane, imbewu, nezinhlanzi ezinamafutha. Izibonelo zokudla okunothe ngamafutha angacushiwe zihlanganisa amafutha omnqumo, amafutha e-canola, ukwatapheya, ama-alimondi, ne-salmon.

4. Umthelela Wezempilo:

• Amafutha Asuthisiwe: Ukusetshenziswa ngokweqile kwamafutha agcwele kuhlotshaniswa nokukhathazeka okuhlukahlukene kwezempilo. Lolu hlobo lwamafutha lwaziwa ngokunyusa amazinga e-low-density lipoprotein (LDL) cholesterol, evame ukubizwa ngokuthi i-cholesterol "embi". I-LDL ephezulu cholesterol kuyisici esiyingozi se-atherosclerosis, isimo esenzeka ngenxa yokunqwabelana koqweqwe emithanjeni, okuholela ezifweni zenhliziyo njengokuboshwa kwenhliziyo nokushaywa unhlangothi.
• Amafutha Angagcwalisiwe: Amafutha angenayo i-unsaturated, ikakhulukazi amafutha e-monounsaturated kanye ne-polyunsaturated, axhunywe ezinzuzweni ezimbalwa zezempilo. Lawa mafutha aziwa ngokuthuthukisa amaphrofayili e-cholesterol, anciphise ukuvuvukala, futhi ehlise ingozi yesifo senhliziyo lapho esetshenziswa ngokusesilinganisweni. Ukufaka ukudla okunothe ngamafutha angagcwele ekudleni kwakho kungaba nomthelela empilweni engcono yenhliziyo kanye nenhlalakahle jikelele.

Yimaphi Amafutha Alungile Noma Amabi Ekudleni Kwakho?

Ukunquma ukuthi yimaphi amafutha "amahle" noma "amabi" ekudleni kwakho kuncike kakhulu emthelela wawo empilweni yakho. Nakuba kuwukwenza lula kakhulu ukulebula wonke amafutha agcwele ngokuthi "mabi" nawo wonke amafutha angagcwalisiwe ngokuthi "mahle," kuneziqondiso ezijwayelekile zokuphendula ukuthi yimaphi amafutha agcwele kangcono noma angagcwalisiwe:

• Amafutha "Amahle": Amafutha angenayo i-unsaturated, kokubili i-monounsaturated kanye ne-polyunsaturated, ngokuvamile abhekwa njengezinketho ezinempilo. Bahlotshaniswa nezinzuzo eziningi zezempilo, okubandakanya ingozi encishisiwe yesifo senhliziyo, amaphrofayili e-cholesterol athuthukisiwe, nokunciphisa ukuvuvukala. Ukudla okunothe ngala mafutha, okufana nokwatapheya, amafutha omnqumo, izinhlanzi ezinamafutha, amantongomane, nembewu, kuyizengezo ezinhle kakhulu Ukudla okunazo zonke.

• Amafutha "amabi": Amafutha agcwele, ikakhulukazi lawo avela emithonjeni yezilwane, ngokuvamile ahlotshaniswa namazinga e-cholesterol e-LDL anda kanye nengozi enkulu yesifo senhliziyo lapho esetshenziswe ngokweqile. Amafutha e-Trans, okungamafutha okwenziwa avame ukutholakala ekudleni okucutshunguliwe nokuthosiwe, abhekwa phakathi kwamafutha angenampilo futhi kufanele agwenywe ngangokunokwenzeka.

Isiphetho

Ezweni eliyinkimbinkimbi lamafutha okudla, ukuqonda umehluko phakathi kwamafutha agcwele kanye nanamafutha angenalutho kuyisihluthulelo sokwenza ukukhetha kokudla okukhathalela impilo. Umbuzo wokuthi yikuphi amafutha anempilo, agcwele noma angenalutho, akuyona indaba elula emnyama nomhlophe. Ngokuvamile, amafutha agcwele kufanele adliwe ngokulinganisela, kuyilapho amafutha angenayo i-unsaturated enikeza inqwaba yezinzuzo zezempilo. 

Ngokwenza izinqumo ezinolwazi mayelana nezinhlobo zamafutha owadlayo, ungathatha amagxathu abalulekile ekuthuthukiseni inhlalakahle yakho iyonke futhi wehlise ingcuphe izifo ezingapheliyo, ikakhulukazi lezo ezihlobene nempilo yenhliziyo. Ukunqunywa kokuthi amafutha agcwele noma angagcwalisiwe anempilo yini ngokuyinhloko kuncike ezicini zezempilo ngazinye. Ekugcineni, akukhona mayelana nokuqeda amafutha ekudleni kwakho kodwa kunalokho ukukhetha amafutha afanele azofaka isandla empilweni yakho nempilo yakho.