Iinyani malunga namafutha e-polyunsaturated

Amafutha e-Polyunsaturated luhlobo lwamafutha okutya. Ngomnye wamafutha asempilweni, kunye namafutha e-monounsaturated.

Amafutha e-Polyunsaturated afumaneka kwizityalo nakwizilwanyana, ezifana nesalmon, ioyile yemifuno, kunye namandongomane nembewu. Ukutya izixa ezilinganiselweyo ze-polyunsaturated (kunye ne-monounsaturated) amanqatha endaweni yamafutha agcweleyo kunye nokuhanjiswa kunokunceda impilo yakho.

Amafutha e-Polyunsaturated ahlukile kunamafutha agcweleyo kunye namafutha athambileyo. La mafutha angenampilo anokunyusa umngcipheko wesifo sentliziyo kunye nezinye iingxaki zempilo.

INDLELA AMANQAKU ASEBENZA NGAYO IPOLYUNSATURAT ANA ANGAYIYO EMPILWENI

Amafutha e-Polyunsaturated anokunceda ukuthoba i-cholesterol yakho ye-LDL (embi). Ikholesterol yinto ethambileyo, enetyhefu enokubangela kuvaleke imithambo evalekileyo okanye evaliweyo (imithambo yegazi). Ukuba ne-cholesterol ephantsi ye-LDL kunciphisa umngcipheko wesifo sentliziyo.

Amafutha e-Polyunsaturated abandakanya i-omega-3 kunye ne-omega-6. Ezi zii-acid ezibaluleke kakhulu ezifunwa ngumzimba ekusebenzeni kwengqondo kunye nokukhula kweseli. Imizimba yethu ayenzi zi-acid zibalulekileyo, ngenxa yoko unokuzifumana kuphela ekutyeni.

I-Omega-3 fatty acids zilungele intliziyo yakho ngeendlela ezininzi. Bayanceda:

• Nciphisa i-triglycerides, uhlobo lwamafutha egazini lakho
• Ukunciphisa umngcipheko wokuphuhlisa ukubetha kwentliziyo okungaqhelekanga (arrhythmia)
• Nciphisa i-plaque, into enamafutha, i-cholesterol kunye ne-calcium, enokuqina kwaye ivalwe imithambo yakho
• Nciphisa uxinzelelo lwegazi

I-Omega-6 enamanqatha inokunceda:

• Lawula iswekile yegazi lakho
• Nciphisa umngcipheko wesifo seswekile
• Nciphisa uxinzelelo lwegazi

UFANELE Utye kangakanani?

Umzimba wakho udinga amanqatha ukuze ufumane amandla kunye neminye imisebenzi. Amafutha ePolyunsaturated lukhetho olusempilweni. Izikhokelo zoKutya zika-2015-2020 zokutya zaseMelika zicebisa ukuba ungafumani ngaphezulu kwe-10% yeekhalori zakho zemihla ngemihla kumanqatha agcweleyo (afunyenwe kwinyama ebomvu, ibhotolo, itshizi, kunye neemveliso zobisi ezinamafutha apheleleyo) kunye namafutha agqithisiweyo (afumaneka kukutya okucutshungulwayo). Gcina ukusetyenziswa kwamafutha kungabikho ngaphezulu kwe-25% ukuya kwi-30% yeekhalori zakho zemihla ngemihla. Oku kubandakanya amafutha e-monounsaturated kunye ne-polyunsaturated.

Ukutya amafutha asempilweni kunokukhokelela kwizibonelelo ezithile zempilo. Kodwa ukutya amanqatha amaninzi kunokukhokelela ekuzuzeni ubunzima. Onke amafutha aneekhalori ezili-9 ngokwegram. Oku kungaphezulu kabini inani leekhalori ezifumaneka kwiicarbohydrate nakwiiprotein.

Akwanelanga ukongeza ukutya okuphezulu kumafutha angafakwanga kwisidlo esizaliswe kukutya okungenampilo kunye namafutha. Endaweni yoko, gcwalisa amafutha agcwalisiweyo okanye athambileyo ngamafutha asempilweni. Ngokubanzi, ukuphelisa amafutha agcweleyo kuphindwe kabini njengokunciphisa amanqanaba e-cholesterol egazini njengokwanda kwamafutha e-polyunsaturated.

UKUFUNDA IILEBHU ZOKUTYA

Konke ukutya okuhlanganisiweyo kuneelebhile zesondlo kuzo ezibandakanya umxholo wamafutha. Ukufunda iilebheli zokutya kunokukunceda ugcine umkhondo wobungakanani bamafutha owadlayo ngosuku.

• Jonga amanqatha ewonke kwinkonzo enye. Qinisekisa ukongeza inani leenkonzo ozityayo ngexesha elinye.
• Jonga inani lamafutha agcweleyo kunye namafutha athambileyo ekukhonzeni- okuseleyo kusempilweni, kunamafutha angafakwanga. Ezinye iilebhile ziya kuqaphela umxholo we-monounsaturated kunye ne-polyunsaturated fat. Abanye abayi kuyenza.
• Qinisekisa ukuba uninzi lwamafutha akho emihla ngemihla avela kwimithombo ye-monounsaturated kunye ne-polyunsaturated.
• Iindawo zokutyela ezininzi zokutya okukhawulezayo zibonelela ngolwazi lwesondlo kwiimenyu zabo. Ukuba awuyiboni iposwe, cela iserver yakho. Unokukwazi ukuyifumana kwiwebhusayithi yokutyela.

UKWENZA UKHETHO LOKUTYA OKUNEMPILO

Uninzi lokutya lunokudityaniswa kwazo zonke iintlobo zamafutha. Abanye banamafutha aphezulu asempilweni kunabanye. Ukutya kunye neeoyile ezinamaxabiso aphezulu e-polyunsaturated fats zibandakanya:

• IiWalnuts
• Imbewu kajongilanga
• Imbewu yeflakisi okanye ioyile yeflakisi
• Iintlanzi, ezinje nge salmon, mackerel, herring, albacore tuna kunye ne trout
• Ioli yombona
• Ioyile yesoya
• Ioli ye-Safflower

Ukufumana izibonelelo zempilo, kuya kufuneka ubeke endaweni yamafutha angenampilo ngamafutha asempilweni.

• Yitya i-walnuts endaweni yeicookies ze-snack. Kodwa qiniseka ukuba ugcine isabelo sakho sincinci, njengoko amandongomane ephezulu kwiikhalori.
• Guqula inyama ngeentlanzi. Zama ukutya ubuncinci ukutya oku-2 ngeentlanzi ngeveki.
• Nciphisa imbewu yeflakisi kwisidlo sakho.
• Yongeza i-walnuts okanye imbewu ye-sunflower kwiisaladi.
• Pheka ingqolowa okanye i-oyile e-safflower endaweni yebhotolo kunye namafutha aqinileyo.

Polyunsaturated okunamafutha acid; I-PUFA; Cholesterol - amafutha amaninzi; I-atherosclerosis - i-polyunsaturated fat; Ukuqina kwemithambo - i-polyunsaturated fat; Hyperlipidemia - amanqatha polyunsaturated; Hypercholesterolemia - amafutha polyunsaturated; Imithambo yegazi yeCoronary - amanqatha polyunsaturated; Isifo sentliziyo - amanqatha polyunsaturated; Izifo zepheriphery-artery polyunsaturated fat; I-PAD - i-polyunsaturated fat; Ukubetha - i-polyunsaturated fat; CAD - amafutha polyunsaturated; Ukutya okusempilweni kwentliziyo - amafutha e-polyunsaturated

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IHensrud DD, Heimburger DC. Ujongano lwesondlo kwimpilo nakwizifo. Ku: IGoldman L, iSchafer AI, ii-eds. Amayeza eGoldman-Cecil. Ngomhla wama-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 202.

I-Mozaffarian D. Isondlo kunye nezifo zentliziyo kunye neemetabolism. Ku: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, ii-eds. Isifo sentliziyo seBraunwald: Incwadi yesifundo seMpilo yeNtliziyo. Ngomhla we-11. IPhiladelphia, PA: Elsevier; I-2019: isahluko 49.

ISebe lezoLimo laseMelika kunye neSebe lezeMpilo laseMelika. Izikhokelo zoKutya kwabaseMelika, i-2020-2025. Umhla we-9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Ukuhlaziywa kweDisemba 2020. Kufumaneka ngoJanuwari 25, 2021.

• Amafutha okutya
• Uyihlisa njani iCholesterol kunye nokutya