Ukutya okunotyebileyo

Umxholo

• Imali ecetyiswayo ngosuku
• Inani lamafutha ekutyeni
• Eyona mithombo iphambili ye-Unsaturated Fat (elungileyo)
• Eyona mithombo iphambili yamanqatha agcweleyo (Ambi)
• Ukugqithisa amafutha (Akulunganga)

Eyona mithombo iphambili yamafutha asemgangathweni ekudleni yintlanzi kunye nokutya okuvela kwimvelaphi yezityalo, ezinje ngeminquma, ioyile yomnquma kunye neavokhado. Ukongeza ekunikezeleni amandla nokukhusela intliziyo, oku kutya kukwangumthombo weevithamini A, D, E kunye no-K, kubalulekile ukuthintela iingxaki ezinje ngobumfama, i-osteoporosis kunye nokopha.

Nangona kunjalo, izilwanyana okanye ii-hydrogenated fats, ezinje ngezo zikhona enyameni, izinto ezigcweleyo kunye ne-ayisi khrim, ziyingozi kwimpilo kuba zityebile kumafutha agcweleyo okanye athambisayo, athanda ukwanda kwe-cholesterol kunye nokubonakala kwe-atherosclerosis.

Imali ecetyiswayo ngosuku

Inani elicetyiswayo lamanqatha ukuba lisetyenziswe ngosuku yi-30% yeekhalori zemihla ngemihla, kodwa yi-2% kuphela enokutyebisa amafutha kunye ne-8% yamanqatha agcweleyo, njengoko oku kuyingozi empilweni.

Umzekelo, umntu omdala osempilweni onobunzima obaneleyo kufuneka atye malunga ne-2000 kcal ngosuku, malunga ne-30% yala mandla avela kumafutha, anika i-600 kcal. Njengoko i-1 g yamanqatha ine-9 kcal, ukufikelela kwi-600 kcal enye kufuneka itye malunga ne-66.7 g yamafutha.

Nangona kunjalo, obu buninzi kufuneka bohlulwe ngolu hlobo lulandelayo:

• Amafutha adlulayo(ukuya kuthi ga kwi-1%): 20 kcal = 2 g, enokufezekiswa ngokusetyenziswa kwezilayi ezi-4 zepitsa eqingqiweyo;
• Amafutha azalisiweyo (ukuya kuthi ga kwi-8%): I-160 kcal = 17.7 g, enokufumaneka kwi-225 g ye-steak eyosiweyo;
• Amafutha angaqinisekiswanga (21%): 420 kcal = 46.7 g, enokufezekiswa ngeepunipoli eziyi-4,5 zeoyile ye-olive eyintombi.

Ke, kuyabonwa ukuba kunokwenzeka ukuba kugqithise ngokulula ingcebiso yamafutha ekutyeni, kufuneka ukuba unakekele ukuze ukusetyenziswa okuphambili ngamafutha alungileyo.

Inani lamafutha ekutyeni

Itheyibhile engezantsi ibonisa inani lamafutha kukutya okuphambili okunotyebileyo kwesi sondlo.

Ukongeza koku kutya kwendalo, uninzi lokutya okuhambisanayo kubandakanya okuninzi okunamafutha acid, kwaye ukwazi ngokuthe ngqo inani lamafutha, kuya kufuneka ufunde iilebheli kwaye uchonge ixabiso elivela kwiipids.

Eyona mithombo iphambili ye-Unsaturated Fat (elungileyo)

Amafutha angaqinisekiswanga ayilungele impilo, kwaye anokufumaneka ikakhulu kukutya okuvela kwimvelaphi yezityalo njengeoyile yeoyile, isoya, ujongilanga okanye ioyile ye-canola, i-chestnuts, i-walnuts, ii-almonds, i-flaxseed, i-chia okanye i-avokhado. Ukongeza, bakwakhona nakwiintlanzi zolwandle, ezinje ngeesalmon, ityhuna kunye nesardadi.

Eli qela libandakanya amanoni e-monounsaturated, polyunsaturated kunye ne-omega-3, anceda ukuthintela isifo sentliziyo, ukuphucula ukwakheka kweseli kunye nokunceda ukufunxa iivithamini A, D, E kunye no-K emathunjini. Funda ngakumbi kwi: Amafutha alungileyo entliziyo.

Eyona mithombo iphambili yamanqatha agcweleyo (Ambi)

Amafutha agcwalisiweyo luhlobo lwamafutha amabi afunyanwa ikakhulu kukutya okunemvelaphi yezilwanyana, njengenyama ebomvu, ibhekoni, isinqumelo, ubisi kunye netshizi. Ukongeza, ikwakhona ngobuninzi kwiimveliso zorhwebo ezilungele ukutyiwa, ezinje ngeziqhekezi ezifakiweyo, iihambhega, ilagagna kunye neesosi.

Olu hlobo lwamafutha lonyusa icholesterol kwaye luqokelelelela kwimithambo yegazi, enokubangela ukuba imithambo ivaleke kwaye inyuse umngcipheko weengxaki zentliziyo ezinje nge-atherosclerosis kunye ne-infarction.

Ukugqithisa amafutha (Akulunganga)

Amafutha eTrans lolona hlobo lubi lwamafutha, njengoko inefuthe lokunyusa i-cholesterol embi kunye nokunciphisa i-cholesterol elungileyo emzimbeni, inyusa kakhulu umngcipheko weengxaki zentliziyo kunye nomhlaza.

Kukwindawo yokutya okuneemveliso ezinamafutha emifuno hydrogenated njengesithako, njengentlama yekhekhe esele yenziwe, iicookies ezifakiweyo, imajarini, amashwamshwam aphekiweyo, i-ayisi khrim, ukutya okukhawulezayo, i-lasagna efriziwe, iinkuku zenkukhu kunye ne-popcorn ye-microwave.

Bona ezinye izondlo kwi:

• Ukutya okune-Carbohydrate
• Ukutya okune-protein