Ukudla okucebile ngamafutha: itafula

Sekuyisikhathi sokuqeda inkolelo yokudla okunamafutha aphansi, ukusetshenziswa kwawo ekudleni kubhekwa njengendlela efanele yokunciphisa umzimba, ukuvimbela isifo senhliziyo nezinye izifo ezingapheliyo. Iqiniso liwukuthi "itshe elingaphansi kwamanzi" livame ukufihla ngaphansi kwegama elithi "skim product", lapho iphunga nokuthungwa kuhlawulelwa ngokunyusa inani likasawoti, ushukela noma okusanhlamvu okuhlanziwe. Umphumela "udlule" konke okulindelwe - ukusetshenziselwa kwemikhiqizo ephansi kwamafutha emhlabeni wonke kwaholela ekwandeni kwesisindo esiphezulu somuntu.

Ukudla okuphansi kwekhalori - kuhle noma kubi?

Kungani kufanele ulahle ukudla ngokuqukethwe kwamanoni aphansi kakhulu emzimbeni? Abantu abaningi abahlali isikhathi eside sokudla okunjalo, ngoba bacabanga ukudla okudliwayo ngaphandle kokunambitha nokugcwele kwemingcele. Iqiniso lokuthi amafutha aphuza kakhulu ukugaya, ukudla okuningi, okwakhiwe ekudleni ukudla okungenamafutha, kwenza umuntu alwe nendlala usuku lonke.

Amafutha okudla adlala indima enkulu ekushintsheni - igramu ngayinye iqukethe ama-kilocalories angu-9. Lokhu okuqukethwe kwekhalori kuphephile kulawo maso lapho ukudla kunganele, kubaluleke kakhulu kubantu abangakwazi ukutholela ukudla okuningi.

Ayini amafutha?

Amafutha ayindawo yethu yokugcina amandla. Umzimba ungagcina kuphela inani elincane le-glucose ngendlela ye-glycogen ukukhiqiza amandla, ngakho-ke kubalulekile ukuba khona kwezicubu ezinamafutha ezikwazi ukukhiqiza inani elingenamkhawulo. Imvelaphi yale nqubo igxilile esikhathini esedlule, lapho ukudla kwakungenalutho, amandla amaningi ayechitheka ekufakweni kwalo. Namuhla le nkinga ayisekho, kodwa siyaqhubeka sithola ukudla okucebile kumafutha, ngokungakhethi nangokwengeziwe. Amandla atholakele ngawo manje asetshenziswe kuphela ngesikhathi sokulala nangesikhathi sokusebenza ngokomzimba.

Lokhu okulandelayo yizinto ezidumile kakhulu ezicebile emafutheni: (uhlu lubheka okuqukethwe kwamafutha kagesi ka-100 g):

1. Amafutha ompalm - 93.7 g.
2. Ikhukhamba elomile - 57.2 g.
3. I-Butter - 51.4 g.
4. Inkomo - 52.3 g.
5. I-Chocolate - 32.4 g.
6. I-sardine emafutheni - 29.9 g.
7. Ushizi onzima - 24.6 g.

Izinhlobo zama-fatty acids nokuthi kungani zidinga

Kunezinhlobo ezimbili zama-fatty acid: linoleic ne-alpha-linoleic. Ama-acids amafutha ayinxenye ebalulekile yamangqamuzana esitokisini, aguqulwa abe amakhemikhali amakhemikhali abathinta ukuvalwa kwegazi, ukukhuliswa kwemithambo yegazi, njll. Ukuntuleka kwazo ezinganeni kubonakala ukukhula okusheshayo, ukwehla emsebenzini wokuzivikela, ukubonakala kwe-rash. Ngezinye izikhathi lokhu kuholela ezinkingeni ngombono kanye nokuphazamiseka kwemizwa.

Ukuze uthole intuthuko efanele, amaprotheni nawo ayadingeka. Ngaphandle kwabo, isimiso somzimba sokuvikela omzimba asikwazi ukuvikela kahle umzimba kusuka kubhaktheriya namagciwane. Ngakho-ke, kubaluleke kakhulu ukuba udle ukudla okucebile ngamafutha namaprotheni.

Ingabe amafutha agcwele adala isifo senhliziyo?

Ukusetshenziswa ngokweqile kweningi lamathambo ama-acids egcweleyo kuqukethe ukwanda kwezinga le-LDL (i-low-density lipoproteins), okwandisa i-cholesterol futhi kunciphisa ukuzwela kwe-insulin. Ukudla okunamaprotheni, amafutha, ama-carbohydrate anciphisa ingozi ye-coronary disease, isifo, isifo sofuba, isifo sikashukela nokukhuluphala. Ecebile nge-fibre ivikela umdlavuza wekolon, kuyadingeka ukuze kuvikelwe ama-hemorrhoids. Ngaphezu kwalokho, amafayibha angukudla okuvamile (okunempilo) amabhaktheriya ase-intestini futhi ahlinzekele ukugcwalisa izakhi. Amafayili afakwe kubhontshisi, ubhontshisi kanye nezinhlamvu.

Ukudla okucebile ngeprotheyini, amafutha, ama-carbohydrate Kunesidingo sokusebenza okujwayelekile ngokulingana okukhulu. Izazi zokudla zincoma ukunciphisa ukungena kwe-fatty acid acids kuya 10% we-caloric intake (18 amagremu kulabo abamukela ama-kilogram angu-1600 ngosuku). Uhlu olwamukelekayo lokusabalalisa okukhulu kwama-carbohydrate ngu-45-65%. Uma, isibonelo, udle ama-kilocalories angu-1600 ngosuku, ukunwa okuamukelekayo kwama-carbohydrate kuvela ku-180 amagremu kuya ku-260.

Gwema "amafutha amabi"

Uke waphawula ukuthi i-pizza ne-tomato sauce, ushizi nenyama kukhishwa kanjani emva kokupholisa? Ubulukhuni bezithako luyinto enamafutha aphezulu agcwele, aqinisa ngisho nasezingeni lokushisa. Amafutha omnyo, amafutha ashisayo (ukhukhunathi, isundu), okuyingxenye ye-ayisikhilimu, futhi ikakhulukazi aqukethe amafutha agcwele. Imikhiqizo ethandwa kunazo zonke kubantu abasha, lapho amafutha agcwele khona ahlanganisa: i-pizza kanye nama-dessert, ngenkathi inyama ebilisiwe ngumthombo wamaprotheni.

Njenge-carbohydrate, amaprotheni ayibalulekile ama-macronutrients. Hlanza amazinyo amhlophe - inkomba yokuthi umuntu udla ukudla okucebile ngamafutha kanye namaprotheni. Iprotheyini ihlinzeka ngokuhlanganiswa kwe-collagen, ebaluleke kakhulu ekwakheni amathambo, amazinyo nesikhumba.

Ukuguqulwa kusuka kumafutha agcwele amafutha angenalutho. Zikhona izinzuzo zezempilo?

Inzuzo yokunciphisa ukudliwa kwamafutha agcweleyo kuncike ezintweni eziningi, kufaka phakathi lezo ozibuyisela kuzo. Ukushintshwa kwama-pretzels amafutha aphansi kanye nama-chewy candies kungase kubonakale sengathi kuyalingeka, kodwa okokuqala kuyisimanga esingalungile, ngoba isidlo esinomqondo ophakeme we-carbohydrate ehlanjululwe kakhulu sivame ukwandisa amazinga e-triglyceride futhi sinciphise amazinga we-HDL (ama-high-massensity lipoprotein), ukwandisa amazinga e-cholesterol, okuyimfuneko Izifo zenhliziyo.

Isu esihle kunazo zonke kuhilela ukufaka esikhundleni sokudla okucebile ngamafutha anempilo egcwele, ukudla okucebile ngamafutha okuwusizo. I sandwich ne-bacon izoletha izinzuzo eziningi emzimbeni kunengxenye ye-pizza, futhi ukufaka esikhundleni sebhethoni ngendwangu yeshizi noma i-avocado kungenye isinyathelo esiqondakalayo ekudleni okunempilo. Uma udla inani eliningi kakhulu lama-khalori ngosuku, ungashintsha ekudleni ubisi lonke kumkhiqizo onamafutha aphansi.

Amafutha anelisiwe atholakala ngokwemvelo kokudla okuningi. Iningi labo litholakala ngokuyinhloko ekudleni kwesilwane. Bheka ukudla okucebile emafutheni (uhlu luboniswe ngezansi). Lezi yizi:

- inyama yenkomo;

- iwundlu;

- ingulube;

- izinyoni ezinesikhumba;

- I-fat fat;

- fat and ukhilimu;

- Butter;

- ushizi kanye neminye imikhiqizo yobisi eyenziwa ubisi lonke.

Akunakwenzeka ukuthuthukisa impilo kumafutha anobungozi

Abakhiqizi bemikhiqizo, ngaphezu kokugcwele, basebenzisa amafutha ashukela asebenza ngenqubo ye-hydrogenation futhi asetshenziswa njengendlela yokukhulisa impilo yesheluli yokudla okucutshungulwayo, njengabaqhekeki, ama-chips noma ama-biscuits.

Ukudla okuphakanyisiwe akukona okungaphezulu kwe-1% yenani lamakholori (ngaphansi kuka-2 amagremu uma udla amakhilomitha angu-1600 ngosuku). Uma unake ukuthi yikuphi ukudla okucebile emafutheni, ungabona amathrekhi amafutha, ukuluhlu lwezinto ezifundwayo kumalabula okudla: lezi zinto zifihliwe ngaphansi kwamagama: "amafutha anzima" noma "i-hydrogenated".

Ukudla okumnandi nokunomsoco okuqukethwe okuphezulu kwama-macronutrients abalulekile

Yidla ukudla okunomsoco emafutheni kanye nama-carbohydrate, njengobisi, izithelo nemifino. Ama-carbohydrate ayimthombo oyinhloko wamandla emzimbeni, ehlinzeka ngamafutha amangqamuzana, kufaka phakathi amaseli obuchopho. I- carbohydrate elula neyinkimbinkimbi iqukethe ama-kilojoule angu-4 ngegrimu ngayinye. I-45-65% yenani lamakholori kufanele libe ama-carbohydrate, kanti 20-35% - amafutha. Cishe yonke imikhiqizo, ngaphandle kwamaqanda, inyama kanye nezinye izilwane zasolwandle, igcwele ama-carbohydrate. Imifino, ikakhulukazi amazambane, ummbila, amazambane kanye nama-peas, aqukethe inani elikhulu lama-carbohydrate amavithamini, kanye namafayili. Yonke imikhiqizo yezitshalo, kufaka phakathi izithelo, imifino, ubhontshisi, izitshalo kanye namantongomane, ziphezulu fiber, ezithuthukisa umsebenzi wesilwane.

Njengoba sekushiwo kakade, ama-fatty acids angasetshenziswanga athuthukisa i-blood cholesterol ne-insulin ukuzwela uma befaka esikhundleni samafutha agcwele. Kunezigaba ezimbili zama-acids unsaturated fatty: amafutha monounsaturated namafutha we-polyunsaturated. I-Monounsaturated itholakala ku-avocados, amantongomane, imbewu, ama-oliva, amantongomane, amafutha omnqumo.

Kusukela nje, ama-acids amafutha e-polyunsaturated ama-omega-3 aphakathi nendawo ngenxa yokusebenza kwabo ekuvimbeleni izifo zenhliziyo. Zitholakala ku-walnuts, i-flaxseed, i-tofu, i-soybe, i-rapeseed. Ngaphezu kwalokho, ezinye izinhlobo ezimbili ze-fatty acids (i-eicosapentaenoic (EPA) ne-docosahexaenic (DHA)) azibalulekile nje ngenhliziyo, kodwa ngokubonakala okubonakalayo, ukuze kuthuthukiswe kahle ubuchopho emntwaneni ngesikhathi sokukhulelwa; Benza umsebenzi obalulekile wokunciphisa ukukhubazeka okungenangqondo kubantu asebekhulile; Ukunciphisa izimpawu zesifo samathambo, isifo sokulonda kwesilonda kanye nezinye izifo ezivuthayo. Lawa ma-acids aqukethe izinhlobo ezinjalo zezinhlanzi njenge-tuna, i-herring, i-trout, i-mackerel, i-salmon, i-sardine, i-tuna.

I-Omega-6 iyinhlobo yesibili yamafutha we-polyunsaturated. Ukudla okucebile ngamafutha afana ne-omega-6: imbewu ye-sunflower, amantongomane aseBrazil, ama-pecans nama-pine nuts. Amanye amafutha okupheka nawo ayimithombo ye-omega-6: ummbila, i-sunflower kanye namafutha we-sesame.

Ukudla okucebile ngamafutha: itafula

Kukhona ifomula ngokusho ukuthi, kungenzeka ukubala inani eliphakanyisiwe lokusetshenziswa kwamafutha:

Ingqikithi yenani (g) = inani eliphelele lamakorikhi x 30% = inani lamakholori "amafutha" ngosuku / 9.

Isibonelo:

Amakhilori angu-2000 x 0.3 = 600/9 = 67 g amafutha.

Khumbula ukuthi izinga lansuku zonke liqukethe ama-20-35% esamba semali yamakholori.

Ungesabi ukudla ukudla okunamafutha, kodwa ukhethe ngokuhlakanipha, uqiniseke ukuthi akudluli izidingo zakho zekhalori. Ukukhetha ukudla ngamafutha ase-monounsaturated ne-polyunsaturated, kuyilapho unciphisa amafutha agcwele ama-trans.