Ukutya okuphezulu okunamafutha okuphezulu okunempilo

Umxholo

• 1. Iiavokhado
• Ungayikhetha njani iAvocado egqibeleleyo
• 2. Isonka samasi
• 3. Itshokholethi emnyama
• 4. Amaqanda apheleleyo
• 5. Intlanzi enamafutha
• 6. Amandongomane
• 7. Imbewu yeChia
• 8. I-Oyile yeOlive eyiNtombi eyongezelelweyo
• 9. Iicoconuts kunye neCoconut Oil
• 10. I-yogurt egcweleyo

Ukusukela oko amanqatha ayephethwe ziidemon, abantu baqala ukutya iswekile engaphezulu, iikhabho ezisulungekisiweyo kunye nokutya okuqhubekileyo endaweni yoko.

Ngenxa yoko, umhlaba uphela utyebile kwaye uyagula.

Nangona kunjalo, amaxesha ayatshintsha. Izifundo ngoku zibonisa ukuba amanqatha, kubandakanya amanqatha agcwalisiweyo, ayinguye umtyholi owenziwe ukuba abe (1,).

Zonke iintlobo zokutya okunempilo ezenzekayo ezinamafutha ngoku zibuyile kwindawo "yokutya okuphezulu".

Nazi izinto ezili-10 zokutya okunamafutha aphezulu asempilweni kwaye anempilo.

1. Iiavokhado

Iavokhado yahlukile kwezinye iziqhamo.

Ngelixa uninzi lweziqhamo ikakhulu ziqulathe iicarbs, iiavokhado zilayishwe ngamafutha.

Ngapha koko, ii-avocado zimalunga ne-77% yamafutha, ngokweekhalori, ezibenza babephezulu nangaphezulu kunamafutha kuninzi lokutya kwezilwanyana (3).

Eyona asidi iphambili ye-acid ngamafutha e-monounsaturated abizwa ngokuba yi-oleic acid. Le yeyona asidi inamafutha amaninzi kwioyile yomnquma, inxulunyaniswa nezibonelelo ezahlukeneyo zempilo (4,).

Ii-avovoc ziphakathi kwemithombo efanelekileyo ye-potassium ekudleni, nokuba ine-potassium engaphezulu ngama-40% kuneebhanana, ukutya okune-potassium ephezulu.

Ikwangumthombo omkhulu wefayibha, kwaye uphononongo lubonakalisile ukuba banokuhlisa i-cholesterol ye-LDL kunye ne-triglycerides, ngelixa bekhulisa i-HDL ("elungileyo") ye-cholesterol (,,).

Nangona ziphezulu kumanqatha nakwiikhalori, olunye uphononongo lubonisa ukuba abantu abatya iiavokhado bathambekele ekubeni nesisindo esincinci kwaye banamafutha esisu angaphantsi kunalawo angenawo ().

Iiavokhado sisiqhamo, ngamafutha kwi 77% yeekhalori. Bangumthombo ogqwesileyo we potassium kunye nefayibha, kwaye babonakalisiwe ukuba banezibonelelo eziphambili kwimpilo yentliziyo.

Ungayikhetha njani iAvocado egqibeleleyo

2. Isonka samasi

Isonka samasi sinesondlo ngendlela emangalisayo.

Iyavakala le nto, ngenxa yokuba i iphelele ikomityi yobisi isetyenziselwa ukuvelisa isilayi esinye setshizi.

Ngumthombo omkhulu wecalcium, ivithamin B12, iphosphorus kunye neselenium, kwaye iqulethe zonke iintlobo zezinye izondlo (10).

Ikwatyebile kakhulu ngeprotein, nesilayidi esinye esityebileyo esine-6.7 yeeprotheyini, efanayo neglasi yobisi.

Itshizi, njengezinye iimveliso zobisi ezinamafutha aphezulu, ikwaqulathe iiasidi ezinamandla ezinxibelelene nazo zonke iintlobo zezibonelelo, kubandakanya ukunciphisa umngcipheko wohlobo lweswekile yesi-2 ().

Isonka samasi sinesondlo ngokumangalisayo, kwaye isilayidi esinye sinenani elifanayo lezakhamzimba njengeglasi yobisi. Ngumthombo omkhulu weevithamini, iiminerali, iiproteni ezisemgangathweni kunye namafutha asempilweni.

3. Itshokholethi emnyama

Itshokholethi emnyama yenye yezo zinto zinqabileyo zokutya kwezempilo okunencasa yokwenyani.

Iphezulu kakhulu kumanqatha, ngamanqatha ayi-65% yeekhalori.

Itshokholethi emnyama yi-11% yefayibha kwaye iqulethe ngaphezulu kwe-50% ye-RDA yentsimbi, i-magnesium, ithusi kunye ne-manganese (12).

Ikwalayishwe nge-antioxidants, kangangokuba yenye yezona ndawo zokutya zinamanqaku aphezulu avavanyiweyo, nkqu neeblueberries ezingaphaya (13).

Ezinye ze-antioxidants kuyo zinomsebenzi onamandla webhayoloji, kwaye zinokunciphisa uxinzelelo lwegazi kwaye zikhusele i-cholesterol ye-LDL egazini ekubeni i-oxidized (14,).

Izifundo zikwabonisa ukuba abantu abatya itshokholethi emnyama 5 okanye nangaphezulu ngeveki bangaphantsi kwesiqingatha kunokwenzeka ukuba babulawe sisifo sentliziyo, xa kuthelekiswa nabantu abangayityi iitshokholethi emnyama (,).

Kukho ezinye izifundo ezibonisa ukuba itshokholethi emnyama inokuphucula ukusebenza kwengqondo, kwaye ikhusele ulusu lwakho kumonakalo xa uvezwe lilanga (18,).

Qinisekisa ukuba ukhetha iitshokholethi emnyama esemgangathweni kungcono I-cocoa engama-70%.

Itshokholethi emnyama inamafutha amaninzi, kodwa ilayishwe ngezakhamzimba kunye nee-antioxidants. Kusebenza kakhulu ekuphuculeni impilo yentliziyo.

4. Amaqanda apheleleyo

Amaqanda apheleleyo ebesoloko ethathelwa ingqalelo njengasempilweni ngenxa yokuba izikhupha ziphezulu kwi-cholesterol kunye namafutha.

Ngapha koko, iqanda elinye line-212 mg ye-cholesterol, eyi-71% yesondlo esinconywayo semihla ngemihla. Kwaye i-62% yeekhalori kumaqanda apheleleyo avela kumanqatha (20).

Nangona kunjalo, uphononongo olutsha lubonise ukuba i-cholesterol emaqandeni ayichaphazeli i-cholesterol esegazini, ubuncinci hayi kuninzi lwabantu ().

Into esishiye nayo yenye yezona zinto zixineneyo zokutya okunesondlo emhlabeni.

Amaqanda apheleleyo eneneni ilayishiwe kunye neevithamini kunye neeminerals. Ziqulathe intwana phantse yazo zonke izondlo esizifunayo.

Nokuba ziqulathe i-antioxidants enamandla ekhusela amehlo, kunye ne-choline eninzi, isondlo sobuchopho i-90% yabantu engafumani ngokwaneleyo (, 23).

Amaqanda nako ukutya kokuncipha kokuncipha. Zizalisekisa kakhulu kwaye ziphezulu kwiiproteni, eyona nto ibalulekileyo ekunciphiseni ubunzima bomzimba ().

Ngaphandle kokutyeba okuphezulu, abantu abathatha indawo yesidlo sakusasa esenziwe ngeenkozo ngamaqanda baphela betya iikhalori ezimbalwa kwaye bancipha (,).

Awona maqanda mahle omega-3 atyebisiwe okanye atyiswe. Musa nje ukulahla i-yolk, kulapho phantse zonke izondlo zifunyanwa.

Amaqanda apheleleyo aphakathi kwezona zinto zixineneyo zokutya emhlabeni. Ngaphandle kokuninzi kwamafutha kunye necholesterol, zinesondlo ngendlela emangalisayo kwaye zisempilweni.

5. Intlanzi enamafutha

Enye yeemveliso ezimbalwa zezilwanyana abantu abaninzi abavumayo ukuba zisempilweni, ziintlanzi ezinamanqatha.

Oku kubandakanya iintlanzi ezinje nge salmon, trout, mackerel, sardines kunye ne herring.

Ezi ntlanzi zilayishwe i-omega-3 fatty acids esempilweni entliziyweni, iiproteni ezikumgangatho ophezulu kunye nazo zonke iintlobo zezondlo ezibalulekileyo.

Uphononongo lubonisa ukuba abantu abatya iintlanzi bathambekele ekubeni sempilweni kakhulu, benomngcipheko osezantsi wesifo sentliziyo, ukudakumba, isifo sengqondo esixhalabisayo kunye nazo zonke iintlobo zezifo eziqhelekileyo (, 28,).

Ukuba awukwazi (okanye awuzukutya) intlanzi, emva koko ukuthatha isongezelelo seoyile yentlanzi kunokuba luncedo. I-oyile yesibindi sentlanzi ye-Cod yeyona ilungileyo, iqulethe zonke i-omega-3s ozifunayo, kunye nevithamini D.

Iintlanzi ezinamafutha njenge salmon zilayishwe ngezakha mzimba ezibalulekileyo, ngakumbi i-omega-3 fatty acids. Ukutya iintlanzi ezinamanqatha kunxulunyaniswa nokuphucula impilo, kunye nokunciphisa umngcipheko wazo zonke iintlobo zezifo.

6. Amandongomane

Amantongomane asempilweni ngendlela emangalisayo.

Ziphezulu kumafutha asempilweni kunye nefayibha, kwaye ziyimithombo elungileyo esekwe kwisityalo seprotini.

Amantongomane nawo aphezulu ku-vitamin E kwaye alayishwe ngemagniziyam, izimbiwa uninzi lwabantu olungafumani ngokwaneleyo kuzo.

Uphononongo lubonisa ukuba abantu abatya amandongomane bathanda ukuba sempilweni, kwaye banomngcipheko osezantsi wezifo ezahlukeneyo. Oku kubandakanya ukutyeba kakhulu, isifo sentliziyo kunye nohlobo 2 lweswekile (,, 32).

Amandongomane aphilileyo aquka iiamangile, ii walnuts, ii macadamia kunye nezinye ezininzi.

Amandongomane alayishwe ngamafutha asempilweni, iprotein, ivithamin E kunye nemagnesium, kwaye iphakathi kwemithombo elungileyo yeeprotein ezisekwe kwizityalo. Izifundo zibonisa ukuba amandongomane anezibonelelo ezininzi zempilo.

7. Imbewu yeChia

Imbewu ye-Chia ngokubanzi ayibonwa njengokutya "okunamafutha".

Nangona kunjalo, i-ounce (28 gram) yembewu ye-chia inene iqulethe i-9 gram yamafutha.

Ukuthathela ingqalelo ukuba phantse zonke ii-carbs kwimbewu ye-chia zi-fiber, uninzi lweekhalori kuzo empeleni zivela kumanqatha.

Ngapha koko, ngeekhalori, imbewu ye-chia ijikeleze amanqatha angama-80%. Oku kubenza babe kukutya okunezityalo ezinamafutha aphezulu.

Ezi ayizizo nje naziphi na amafutha nokuba, uninzi lwamafutha kwimbewu ye-chia luqukethe i-omega-3 fatty acid esempilweni enentliziyo ebizwa ngokuba yi-ALA.

Imbewu ye-Chia inokuba nezibonelelo ezininzi zempilo, njengokunciphisa uxinzelelo lwegazi kunye nefuthe lokuchasana nokudumba (,).

Ziyondla ngokumangalisayo. Ukongeza ekulayisheni ngefayibha kunye ne-omega-3s, imbewu ye-chia ikwapakishwe ngezimbiwa.

Imbewu ye-Chia iphezulu kakhulu kumafutha asempilweni, ngakumbi i-omega-3 fatty acid ebizwa ngokuba yi-ALA. Zilayishwe kunye nefayibha kunye neeminerals, kwaye zinezibonelelo ezininzi zempilo.

8. I-Oyile yeOlive eyiNtombi eyongezelelweyo

Okunye ukutya okunamafutha phantse wonke umntu avumayo ukuba kunempilo, yi-oyile ye-oliva eyongezelelweyo.

Amafutha ayinto ebalulekileyo ekutyeni kweMeditera, ebonakaliswe ukuba inezibonelelo ezininzi zempilo (35,).

I-oli yomnquma engaphezulu kwentombi ineevithamini E no-K, kwaye kunjalo ilayishiwe ngee-antioxidants ezinamandla.

Ezinye zezi antioxidants zinokulwa nokudumba kwaye zikuncede ukukhusela amasuntswana e-LDL egazini ekubeni angabinayo i-oxidized (,).

Kukwabonakalisiwe ukunciphisa uxinzelelo lwegazi, ukuphucula amanqaku e-cholesterol kunye nazo zonke iintlobo zezibonelelo ezinxulumene nomngcipheko wesifo sentliziyo (39).

Kuwo onke amanqatha asempilweni kunye neeoyile ekutyeni, ioyile eyongezelelweyo yeoyile iyinkosi.

I-oyile ye-oliva eyongezelelweyo eyintombi inezibonelelo ezininzi zezempilo, kwaye iyasebenza ngokukuko ekuphuculeni impilo yentliziyo.

9. Iicoconuts kunye neCoconut Oil

Iicoconuts, kunye neoyile yekhokhonathi, zezona zinto zityebileyo kumanqatha amaninzi emhlabeni.

Ngapha koko, malunga neepesenti ezingama-90 zee-acid ezinamafutha kuzo zizele.

Nangona kunjalo, abantu abatya isixa esikhulu sekhokhonathi abanamanqanaba aphezulu esifo sentliziyo, kwaye basempilweni entle (,).

Amafutha ecoconut ahluke kakhulu kunamanye amafutha, kwaye aqukethe ikakhulu ii-acid ezinamafutha aphakathi.

Ezi asidi zinamanqatha zenziwe ngendlela eyahlukileyo, zisiya ngqo esibindini apho zinokujikwa zibe yimizimba yeetone ().

Uphononongo lubonisa ukuba amafutha aphakathi kwetyathanga anciphisa ukutya, ukunceda abantu ukuba batye iikhalori ezimbalwa, kwaye banokunyusa imetabolism ukuya kuthi ga kwi-120 yeekhalori ngosuku (,).

Izifundo ezininzi zibonisa ukuba ezi ntlobo zamafutha zinokuba nezibonelelo kubantu abane-Alzheimer's, kwaye zikwabonisiwe ukuba zikunceda ukuba ulahlekelwe ngamanqatha esisu (,).

Iicoconuts ziphezulu kakhulu kwii-acid ezinamafutha aphakathi, adityaniswa ngokwahlukileyo kunamanye amafutha. Banokunciphisa ukutya, bandise ukutshiswa kwamafutha kwaye babonelele ngezibonelelo ezininzi zempilo.

10. I-yogurt egcweleyo

Ngokwenene, iyoghur enamafutha apheleleyo ayimpilo entle.

Inazo zonke izakha-mzimba ezibalulekileyo njengezinye iimveliso zobisi ezinamafutha aphezulu.

Kodwa ikwalayishwe ngebhaktiriya esempilweni, eneprobiotic, enokuba nefuthe elinamandla kwimpilo yakho.

Uphononongo lubonisa ukuba iyogathi inokukhokelela kuphuculo olukhulu lokugaya ukutya, kwaye inokunceda ukulwa nesifo sentliziyo kunye nokutyeba kakhulu (,,).

Qinisekisa ukuba ukhetha i-yogurt yangempela, kunye neoli epheleleyo kwaye ufunde iilebula.

Ngelishwa, uninzi lweeyogathi ezifumaneka kwiishelufa zevenkile ziphantsi kumanqatha, kodwa zilayishwe iswekile endaweni yoko.

Kukulungele ukuphepha abo banjengesibetho.

Okungakumbi ngamanqatha kunye nezihloko ezinxulumene noko:

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