Iinyani malunga namafutha agcweleyo

Amafutha agcwalisiweyo luhlobo lwamafutha okutya. Lelinye lamafutha angenampilo, kunye namafutha athambileyo. La mafutha ahlala eqinile kubushushu begumbi. Ukutya okufana nebhotolo, isundu kunye neoyile yekhokhonathi, itshizi, kunye nenyama ebomvu zinamafutha amaninzi.

Amafutha amaninzi atyebileyo ekudleni kwakho anokukhokelela kwisifo sentliziyo kunye nezinye iingxaki zempilo.

Amafutha agcwalisiweyo ayingozi kwimpilo yakho ngeendlela ezininzi:

Isifo sentliziyo. Umzimba wakho ufuna amafutha aphilileyo amandla kunye neminye imisebenzi. Kodwa ukutyeba kakhulu kunokubangela ukuba ikholesterol yakhe kwimithambo yegazi. Amafutha anelisiweyo aphakamisa i-cholesterol yakho ye-LDL (embi). I-cholesterol ephezulu yeLDL inyusa umngcipheko wesifo sentliziyo kunye nokubetha.

Ukutyeba kwakho. Ukutya okuninzi okunamafutha aphezulu njengepitsa, izinto ezibhakiweyo, kunye nokutya okuthosiweyo kunamafutha amaninzi. Ukutya amanqatha amaninzi kunokongeza iikhalori ezingaphezulu kwindlela otya ngayo kwaye kubangele ukuba utyebe. Onke amafutha aneekhalori ezili-9 kwigram nganye yamafutha. Eli nani liphindaphindwe kabini kunelo lifumaneka kwiicarbohydrate nakwiiprotein.

Ukusika ukutya okunamafutha aphezulu kunokunceda ukugcina ubunzima bakho bukhangele kwaye ugcine intliziyo yakho isempilweni. Ukuhlala kubunzima obunempilo kunokunciphisa umngcipheko wokuba nesifo seswekile, isifo sentliziyo kunye nezinye iingxaki zempilo.

Uninzi lokutya lunokudityaniswa kwamafutha ahlukeneyo. Ulunge ngokukhetha ukutya okuphezulu kumafutha asempilweni, anje nge-monounsaturated kunye ne-polyunsaturated fats. La mafutha athanda ukuba lulwelo kubushushu begumbi.

Ufanele ukufumana malini yonke imihla? Nazi iingcebiso ezivela kwizikhokelo zika-2015-2020 zokutya kubantu baseMelika:

• Akufanele ufumane ngaphezulu kwe-25% ukuya kwi-30% yeekhalori zakho zemihla ngemihla ezivela kumafutha.
• Kuya kufuneka ubeke umda kumanqatha agcweleyo abe ngaphantsi kwe-10% yeekhalori zemihla ngemihla.
• Ukuqhubela phambili ukunciphisa umngcipheko wesifo sentliziyo, ukunciphisa amafutha azalisiweyo ukuya ngaphantsi kwe-7% yeekhalori zakho zemihla ngemihla.
• Ukutya iikhalori ezingama-2 000, zii-calories ezingama-140 ukuya kuma-200 okanye i-16 ukuya kuma-22 iigram (g) zamafutha agcweleyo ngosuku. Njengomzekelo, isilayi esinye sebhekoni ephekiweyo iqulethe phantse i-9 g yamafutha agcweleyo.
• Ukuba unesifo sentliziyo okanye i-cholesterol ephezulu, umboneleli wakho wezempilo angakucela ukuba unciphise amafutha amaninzi ngakumbi.

Konke ukutya okuhlanganisiweyo kunelebheli yesondlo equka umxholo wamafutha. Ukufunda iilebheli zokutya kunokukunceda ugcine umkhondo wokuba ungakanani na amafutha owatyebileyo.

Jonga amanqatha ewonke kwi-1 yokukhonza. Jonga inani lamafutha agcweleyo xa ukhonza. Emva koko dibanisa ukuba zingaphi iinkonzo ozityayo.

Isikhokelo, xa uthelekisa okanye ufunda iilebheli:

• I-5% yexabiso lemihla ngemihla kumafutha kunye ne-cholesterol isezantsi
• I-20% yexabiso lemihla ngemihla elisuka kumafutha liphezulu

Khetha ukutya okunamaxabiso asezantsi amafutha kunye neTrans fat.

Iindawo zokutyela ezininzi zokutya okukhawulezayo zibonelela ngolwazi lwesondlo kwiimenyu zabo. Ukuba awuyiboni iposwe, cela iserver yakho. Unokukwazi ukuyifumana kwiwebhusayithi yokutyela.

Amafutha agcwalisiweyo afumaneka kuko konke ukutya kwezilwanyana, kunye neminye imithombo yezityalo.

Oku kutya kulandelayo kunokuba phezulu kumafutha agcweleyo. Uninzi lwazo lusezantsi kwizakhamzimba kwaye zineekhalori ezingaphezulu kwiswekile:

• Izinto ezibhakiweyo (ikeyiki, idonathi, isiDanish)
• Ukutya okuthosiweyo (inkukhu ethosiweyo, ukutya kwaselwandle okuthosiweyo, iifries zaseFrance)
• Ukutya okunamafutha okanye okusetyenzisiweyo (ibhekoni, isoseji, inkukhu enolusu, itshizi, inyama ebilisiweyo)
• Iimveliso zobisi ezinamafutha onke (ibhotolo, ice cream, ipudding, itshizi, ubisi olupheleleyo)
• Amafutha aqinileyo afana neoyile yekhokhonathi, isundu, kunye neoyile yesundu (efumaneka kukutya okuhlanganisiweyo)

Nayi eminye yemizekelo yokutya okuthandwayo kunye nomxholo ogcwele amafutha kwindawo yokukhonza eqhelekileyo:

• Ii-ounces ezili-12 (i-oz), okanye i-340 g, i-steak-20 g
• Isonka samasi - 10 g
• Ukunyikima kweVanilla - 8 g
• 1 tbsp (15 mL) ibhotolo - 7 g

Kulungile ukuzinyanga ngokwakho kwezi ntlobo zokutya kube kanye ngexeshana. Kodwa, kungcono ukuba unciphise ukuba uzitya kangaphi kwaye unciphise ubungakanani besabelo xa usenza.

Unokuwanciphisa amanqatha atyebileyo owadlayo ngokufaka endaweni yokutya okusempilweni kokhetho olunempilo. Faka ukutya okuphezulu kumafutha agcweleyo kunye nokutya okunamafutha e-polyunsaturated kunye ne-monounsaturated. Nantsi indlela yokuqalisa:

• Buyisela inyama ebomvu yenkukhu okanye intlanzi engenalusu iintsuku ezimbalwa evekini.
• Sebenzisa i-canola okanye ioyile yomnquma endaweni yebhotolo namanye amafutha aqinileyo.
• Faka endaweni yobisi olunamafutha apheleleyo okanye ubisi olunamafutha asezantsi, iyogathi kunye netshizi.
• Yitya iziqhamo, imifuno, ukutya okuziinkozo, kunye nokunye ukutya okunamafutha asezantsi okanye angenawo amafutha.

I-cholesterol - amafutha amaninzi; I-atherosclerosis - i-fat egcweleyo; Ukuqina kwemithambo - amanqatha agcweleyo; Hyperlipidemia - amafutha agcweleyo; I-Hypercholesterolemia - amafutha amaninzi; Isifo semithambo yegazi - amafutha agcweleyo; Isifo sentliziyo - amafutha agcweleyo; Izifo zepheriphery-artery - saturated fat; I-PAD - inqatha egcwalisiweyo; Ukubetha - inqatha eligcweleyo; I-CAD - amafutha amaninzi; Ukutya okusempilweni kwentliziyo - amafutha atyebileyo

Chowdhury R, ​​Warnakula S, Kunutsor S, okqhubekayo. Umbutho wokutya, ukujikeleza, kunye nokongeza ii-acid ezinomngcipheko we-coronary: uphononongo olucwangcisiweyo kunye nohlalutyo lweemeta. UAnn Intern Med. Ngo-2014; 160 (6): 398-406. IINKCUKACHA: 24723079 pubmed.ncbi.nlm.nih.gov/24723079/.

U-Eckel RH, uJakicic JM, uArd JD, et al. Isikhokelo se-AHA / ACC se-2013 kulawulo lwendlela yokuphila ukunciphisa umngcipheko wentliziyo: ingxelo yeAmerican College of Cardiology American / Heart Association Task Force kwiZikhokelo zokuSebenza. J NdinguColl Cardiol. 2014; 63 (25 Pt B): 2960-2984. IINKCUKACHA: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

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; Icandelo leNkonzo yoPhando lwezoLimo. UkutyaData okuphakathi, 2019. fdc.nal.usda.gov. Kufunyenwe ngoJulayi 1, 2020.

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