Buza uGqirha wokuTyelwa: Ukubaluleka kweFat polyunsaturated

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Q: Ngaba ndifanele nditye amafutha amaninzi e-polyunsaturated kunezinye iintlobo zamafutha? Ukuba kunjalo, yimalini kakhulu?

A: Kutshanje, amanqatha ahluthayo abe sisihloko esithandwa kakhulu kwisondlo, ngakumbi njengoko uphando olutsha lubonisa ukuba ukuthamba okuphakathi kwamafutha ahluthayo akunakuba yingozi kwimpilo yentliziyo yakho njengoko sasikhe sacinga. Ngenxa yoko, abantu bebethandaza izibonelelo zamafutha agcweleyo ngelixa bedlala indima yamafutha e-polyunsaturated kwizidlo zabo-yimpazamo leyo.

Ukuba ufuna ukunciphisa i-cholesterol ye-LDL, ngoko ukwandisa amafutha angaxutywanga (i-polyunsaturated kunye ne-monounsaturated) ngelixa unciphisa amanqatha ahluthayo ekutyeni kwakho yeyona ndlela ilula yokwenza oku. Ngaphambi kokuba izibonelelo zamanqatha angaqinisekiswanga ziqondwe ngokupheleleyo, abantu baxelelwa ukuba batye amanqatha amancinci kwaye bathathe loo mafutha kukutya kwabo nee-carbohydrate. (Fumanisa ukuba ngaba utya amafutha amaninzi asempilweni.)

Nangona kunjalo, abantu abaphelanga ekuthobeleni ukutyeba kwabo okunamafutha-endaweni yoko, batya nje umgangatho osezantsi, iikharbohydrate ezicokisekileyo (okt isonka esimhlophe), ezingakhange zincede mpilo yabantu baseMelika kwaphela. Endaweni yoko, landela la macebiso ukuze uqiniseke ukuba ufumana ngokwaneleyo uhlobo ngalunye lwamafutha.

Gcina Kugqityiwe

Ngokubanzi ndicebisa ukuba abathengi bafumane isinye kwisithathu samafutha kwimithombo yamanqatha (ibhotolo, inyama ebomvu, ubisi olunamafutha), isinye kwisithathu esivela kwi-polyunsaturated (i-walnuts, intlanzi enamafutha, ioyile ye-canola), kunye nesinye kwisithathu kwi-monounsaturated ( ioli yeoli, i-avocados, i-macadamia nuts). Ungena engxakini xa uqala ukunciphisa kakhulu okanye ukwandisa iqela elithile. Ndiyazibamba xa ndisiva iingcali zicebisa abantu ukuba batye onke amanqatha ahluthisiweyo awafunayo-yingcebiso embi nje leyo! Yonke into ekutyeni wakho imalunga nokulingana, xa usitya kakhulu into, kuyakufuneka utye kancinci kwenye into- kwaye abantu bahlala ngathi bayayikhumbula indawo "yokutya kakhulu" kwaye balibale "ukutya okungaphantsi".

Uphando olutsha olwenziweyo olunamafutha lubonisa ukuba ukutya ii-carbohydrate ezisulungekileyo endaweni yamafutha agcweleyo ngumbono ombi-mbi kunokuba ushiye amanqatha akho athambileyo wedwa kwasekuqaleni. Umbono ongcono: Yitya amanye (kodwa ungagqithisi kakhulu) amafutha ahluthayo, kodwa uphinde utye amafutha e-monounsaturated, i-polyunsaturated fat, kwaye unciphise iswekile eyongezelelweyo kunye neenkozo ezisulungekileyo ekutyeni kwakho kangangoko kunokwenzeka. (Zama ezi zi-8 iioyile zisempilweni ukupheka nazo!)

Ukuba unyanzelekile, Yama ngakuUsaturated

Ukuba uhlala utya olunye uhlobo lwamafutha, ndingacebisa ukutya amanqatha angafakwanga (i-polyunsaturated kunye ne-monounsaturated). Ukutshintsha amanqatha agcweleyo kunamafutha angaxutywanga kukhokelela ekunciphiseni kwamanqatha esisu ayingozi ahlala ejikeleze amalungu akho. Olunye uphando lubonisa ukuba utya kakhulu, emva koko ukusebenzisa amanqatha amaninzi (kuthelekiswa namanqatha) kukhokelela kumanqatha omzimba amancinci. Nangona amanqatha agcweleyo enencasa emnandi, kwaye ayimfuneko kwimisebenzi eyahlukeneyo yeselfowuni kunye nolwakhiwo, isibonelelo sempilo sokutya amanqatha awongezelelekileyo ngokufuthi sibaxiwe. (Ngoko ke kwixesha elizayo usekhitshini, zama ezi ndawo ziphezulu endaweni yezithako ezinamafutha angcono kunebhotolo.)

Yiya kumantongomane

Unokufumana amafutha e-polyunsaturated kwizidlo zakho kwimithombo enje ngamandongomane nembewu, equlathe amafutha e-polyunsaturated kunye ne-monounsaturated. Eminye imithombo yeoli ye-polyunsaturated iquka i-flaxseeds, ioli ye-flaxseed, ioli ye-canola, kunye neoli ye-sesame okanye i-oyile.

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