Ukudla Okunempilo Kwamafutha: Ukudla Okunamafutha Okucebile Okungu-12 Ongakudla

Ezweni lanamuhla eline-adrenaline ephezulu, lapho ukunethezeka kuvame ukweyisa impilo, kubalulekile ukuqonda umthelela omuhle noma omubi wokudla esikudlayo enhlalakahleni yethu iyonke. Esinye isici salokhu esithole ukunakwa okuphawulekayo indima yokudla okunamafutha ekudleni kwethu. Nakuba amafutha sekuyisikhathi eside ehlanjalazwa ngenxa yamandla awo okufaka isandla ekuzuzeni isisindo nesifo senhliziyo, iqiniso liyinkimbinkimbi kakhulu. Le bhulogi isikhanyisela ngobudlelwano obuyinkimbinkimbi phakathi kokudla okunothe ngamafutha kanye nempilo yabantu, inika abafundi amandla okukhetha indlela yokuphila enempilo.

Amafutha Anempilo: I-12 Ukudla Okunamafutha Aphakeme Okufanele Ukudle

Nalu uhlu lokudla okunamafutha amaningi:

1. Ukotapheya: ukwatapheya ziyisibonelo esiyinhloko sokudla okunamafutha amaningi okungaba nomthelela omuhle empilweni. Lezi zithelo ezinokhilimu, ezinomsoco zilayishwa ngamafutha e-monounsaturated, okuthi yehlisa amazinga e-cholesterol egazini futhi kunciphisa ingozi yesifo senhliziyo. Ukwengeza, ukwatapheya ungumthombo ocebile we-fiber, amavithamini, nama-antioxidants, okuwenza abe isengezo esiguquguqukayo futhi esinomsoco kunoma yikuphi ukudla.
2. Iyogathi enamafutha agcwele: Ngokuphambene nenkolelo evamile, amafutha agcwele iyogathi kungaba ukukhetha okunempilo. Ngokungafani nozakwabo abanamafutha aphansi, amayogathi anamafutha agcwele aqukethe ama-probiotics anenzuzo futhi anothe nge-conjugated linoleic acid (CLA), amafutha angasiza ekulawuleni isisindo futhi ehlise ukuvuvukala.
3. Imbewu yeChia: imbewu Chia ziwumthombo omuhle kakhulu we-omega-3 fatty acids. Bathuthukisa impilo yobuchopho nokusebenza kwenhliziyo futhi banciphise ukuvuvukala. Lezi zinhlamvu ezincane zinemicu, amaprotheni, nezinye izakhi ezibalulekile, okuzenza zibe umthombo wokudla okunomsoco.
4. Izinhlanzi Ezinamafutha: Izinhlanzi ezinamafutha (i-salmon, i-mackerel & sardines) zaziwa ngokuqukethwe kwazo okuphezulu kwe-omega-3. Lawa mafutha anempilo anciphisa umfutho wegazi kanye nobungozi boku Isifo senhliziyo futhi kuthuthukisa ukusebenza kwengqondo.
5. Ushokoledi Omnyama: Yebo, ufunde lokho ngendlela efanele! Ushokoledi omnyama, uma udliwe ngokulinganisela, ungaba umthombo onempilo wamafutha. Lokhu kwelashwa kokuzitika kucebile ngamafutha e-monounsaturated futhi kuqukethe ama-antioxidants angavikela inhliziyo futhi athuthukise ukuzwela kwe-insulin.
6. Amafutha Kakhukhunathi: Amafutha kakhukhunathi asedumile muva nje ngenxa ye-medium-chain eyingqayizivele ama-triglycerides (MCTs) izimonyo, ezingase zizuzise umzimba nokulawulwa kwesisindo. Amafutha kakhukhunathi nawo agcwele i-lauric acid, aziwa ngezici zawo zokulwa namagciwane futhi angase asekele umsebenzi wokuzivikela komzimba.
7. Amantongomane: Kusukela ku-alimondi kuya ku-walnuts, amantongomane awumthombo ocebile wamafutha anempilo, i-fibre, nezinhlobonhlobo zamavithamini namaminerali abalulekile. Ukusetshenziswa njalo kwamantongomane kungaholela ekwehleni kwengozi yezifo zenhliziyo, uhlobo 2 sikashukela kanye nezinhlobo ezithile zomdlavuza.
8. Amaqanda: Amaqanda angumthombo wokudla okunomsoco. Acebile ngamaprotheni futhi aqukethe amafutha ahlukahlukene anenzuzo, okuhlanganisa i-cholesterol, edlala indima ebalulekile ekukhiqizeni ama-hormone nempilo yobuchopho.
9. Amafutha E-Olive: Inokuqukethwe okuphezulu kwamafutha e-monounsaturated. Inganciphisa amazinga e-cholesterol e-LDL (eyingozi) futhi inciphise ingozi yesifo senhliziyo.
10. Iminqumo: Njengamafutha omnqumo, iminqumo ingumthombo ocebile wamafutha e-monounsaturated futhi iqukethe ama-antioxidants ahlukahlukene angase avikele ekuvuvukeni nasekucindezelekeni kwe-oxidative.
11. Imbewu: Kusukela ku-chia kuye kwefilakisi kuya ku-hemp, imbewu iyisengezo esiguquguqukayo futhi esinomsoco kunoma yikuphi ukudla. Banamafutha anempilo, i-fiber namavithamini namaminerali abalulekile.
12. Ushizi: Nakuba ushizi uvame ukuhlotshaniswa namafutha agcwele, ungaba yingxenye yokudla okunempilo uma udliwe ngokulinganisela. Izinhlobo ezithile zikashizi, njengembuzi ne-feta, zicebile ngamafutha acid anenzuzo futhi zingase zisekele ngisho nempilo yamathambo.

Isiphetho

Umthelela wokudla okunothe ngamafutha empilweni yomuntu uyisihloko esiyinkimbinkimbi futhi esinamafuphi. Nakuba kuyiqiniso ukuthi ezinye izinhlobo zamafutha, njengamafutha e-trans kanye namafutha agcwele ngokweqile, zingalimaza impilo, ukudla okuningi okunamafutha kunganikeza izinzuzo ezibalulekile zezempilo. Ngokuhlanganisa lokhu kudla kwe-12 okunamafutha amaningi okuqokonyiswe kulo mhlahlandlela ekudleni okunomsoco, abantu ngabanye bangakwazi ukusekela ngenkuthalo inhlalakahle yabo yonke futhi banciphise ingozi yezifo ezingapheli.

UDt Chaitrali Kharat

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FAQ sika

1. Ingabe wonke amafutha adalwe alingana? 

Cha, akuwona wonke amafutha adalwa alingana. Izinhlobo ezahlukene zamafutha zifaka amafutha agcwele, angagcwalisiwe (i-monounsaturated ne-polyunsaturated), kanye namafutha e-trans. Nakuba amafutha agcwele kanye nama-trans angaba nemiphumela emibi yezempilo, amafutha angenayo i-unsaturated, njengalawo atholakala kumakotapheya, amantongomane namafutha omnqumo, anganikeza izinzuzo ezibalulekile zezempilo.

2. Mangakanani amafutha okufanele ngiwadle ekudleni okunempilo? 

Ukudla okunconyiwe kwansuku zonke kwamafutha kuncike eminyakeni yomuntu ngamunye, izinga lomsebenzi kanye nempilo iyonke. Kubalulekile ukugxila ekufakeni amafutha anempilo, angagcwalisiwe ekudleni kwakho futhi unciphise ukudla agcwele kanye nama-trans.

3. Ingabe ukudla okunamafutha amaningi kungasiza ekunciphiseni isisindo? 

Nakuba kungase kubonakale kungenangqondo, ukudla okuthile okunamafutha amaningi kuthuthukisa imizamo yokulahlekelwa isisindo uma kudliwe ngamanani alinganiselwe njengengxenye ye- Ukudla okunazo zonke. Ukudla okufana nokwatapheya, amantongomane, kanye neyogathi enamafutha agcwele kucebile ngamafutha anempilo, i-fibre, namaprotheni, okungakhuthaza imizwa yokusutha nokwaneliseka, okuholela ekwehleni kokudla okunama-calories nokulawulwa okungcono kwesisindo.

4. Ingabe zikhona izingozi ezihlobene nokudla ukudla okunamafutha amaningi? 

Ukusetshenziswa ngokweqile kwanoma yimaphi amafutha, ngisho noma kungamafutha anempilo, kungaholela ekuzuzeni isisindo futhi kwandise ingozi yezimo zempilo ezifana nesifo senhliziyo nesifo. thayipha 2 sikashukela. Ukugxila ekulawuleni izingxenye kanye nokufaka ukudla okunamafutha amaningi ekudleni okugcwele, okunomsoco kubalulekile. Ukubonisana nodokotela kungasiza ekuqinisekiseni ukuthi ukudla kwakho amafutha kuyalinganisela futhi kuhambisana nezidingo zakho.

5. Ngingakufaka kanjani ukudla okunamafutha amaningi ekudleni kwami? 

Ziningi izindlela zokufaka ukudla okunamafutha amaningi, okunomsoco ekudleni kwakho. Ezinye Ziningi izindlela zokufaka ukudla okunamafutha amaningi, okunomsoco ekudleni kwakho. Ezinye izindlela ukufaka ukwatapheya kumasaladi noma amasemishi akho, ukudla amantongomane nembewu, ukusebenzisa amafutha omnqumo ukupheka nokulungisa, kanye nokujabulela ukuphakelwa okuncane kweyogathi enamafutha agcwele namajikijolo amasha. Linga ngokudla okunamafutha amaningi futhi uthole izindlela zokukuhlanganisa ekudleni nasekudleni kwakho ukuze kulingane okuthandayo kanye nezidingo zakho zokudla.