Buza uGqirha wokuTyelwa: Ngaba utya amaFutha amaninzi asempilweni?

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Q: Ndiyazi ukutya okunje ngealmonds, iavokhado, ioyile yomnquma, kunye nesalmon inamafutha e-monounsaturated, kodwa "amafutha anempilo" angakanani kakhulu? Kwaye kufuneka nditye kangakanani koku kutya okunamafutha ukuze ndifumane izibonelelo ngaphandle kokufumana ubunzima?

A: Umbuzo omkhulu. Amafutha yinto elungileyo, kodwa ahlukile kuloo nto kuwe unako ukufumana kakhulu kubo. Iikhalori zibalulekile, kwaye ngakumbi ngeoyile, kulula ukuthatha iikhalori ezininzi ngaphandle kokwazi. Ndiza kwenza uqikelelo oluncinci ukuze ndikwazi ukuphendula ngokuchanekileyo imibuzo yakho.

Makhe sicinge ukuba utya iikhalori ezingama-1700 ngosuku, kwaye ulandela ukutya okumalunga neepesenti ezingama-40 zeecarbohydrates, iipesenti ezingama-30 zeprotheyini, kunye neepesenti ezingama-30 zamafutha (ukutya okunengqiqo, okuphakathi). Utya izidlo ezi-3 kunye nokutya oku-1 okutyiwa ziiamangile (1oz) yonke imihla.

Ukusebenzisa la manani uya kutya iigram ezingama-57 zamafutha ngosuku. I-snack sakho se-1oz yeeamangile siqulathe iigram ezili-14 zamafutha, sikushiye unamafutha ali-14 g kwisidlo ngasinye osityayo. Eli lixabiso lamanqatha afumaneka kwi-1 Tbsp yeoyile (umnquma, isesame, ikhokhonathi, icanola, njlnjl) okanye ½ yeavokhado. I-ounce enye yetshizi iqulethe i-9 grams yamanqatha, ngelixa i-1 iqanda elipheleleyo liqukethe i-6 grams. Uyabona ukuba ngenene kulula kakhulu ukuhlangabezana neenjongo zakho ezityebileyo zosuku.

Inani lamafutha elinokubangela ukuba ufumane ubunzima ngumbuzo weekhalori zizonke. Awudingi ukuvalelwa kwiipesenti ezingama-30 zeekhalori ezisuka kumzekelo wamanqatha endiwusebenzise apha ngasentla, kodwa phakathi kweepesenti ezingama-30 ukuya ku-35 kulapho abantu abaninzi befanele umhlaba, ngaphandle kokuba banqande kakhulu ii-carbohydrate (iipesenti ezingama-20 zeekhalori zizonke). Uphando ngokutya okune-carbohydrate ephantsi kakhulu lubonisa ukuba unokuba nenkululeko ngakumbi ngokutya kwakho kwamafutha xa iicarbohydrates zakho ziphantsi kakhulu.

Elinye icebo lokugqibela endihlala ndibaxelela abathengi kukulinganisa iioyile. Kulula kakhulu ukuthulula i-2 Tbsp yeoyile yomnquma epanini endaweni ye-1. Esi sicwangciso silula sinokuguqula ngokukhawuleza ukutya kwakho okunamafutha kunye nekhalori ukusuka ekugqithiseni ukuya kokufanelekileyo.

Ugqirha Mike Roussell, PhD, ngumcebisi ngezempilo owaziwa ngokukwazi kwakhe ukuguqula iikhonsepthi zezondlo zibe yimikhwa esebenzayo kunye nezicwangciso zabathengi bakhe, ezibandakanya iimbaleki zobungcali, abaphathi, iinkampani zokutya, kunye nezixhobo eziphezulu zomzimba. UGqr Mike ngumbhali we Isicwangciso sokulahleka kwesisindo sikaGqirha Mike kunye nokuzayo Iintsika ezi-6 zeSondlo.

Nxibelelana noGqirha Mike ukufumana ukutya okulula kunye neengcebiso zesondlo ngokulandela @mikeroussell kwi-Twitter okanye ube ngumlandeli wephepha lakhe likaFacebook.

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