Ukanti esinye isizathu esibalulekileyo sokuTya amafutha asempilweni ngakumbi

Umxholo

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Amantongomane, imbewu, kunye neeavokhado yimithombo emikhulu yamafutha asempilweni ekufuneka wonke umntu ewafake kwizidlo zabo. Kwaye ngelixa uligqithisile kumanqatha ngokubanzi, okanye ngakumbi iintlobo ezingekho mpilweni (umz. . Amafutha anempilo anokukunceda ukuba ufumane i-bang yezondlo ezininzi kwi-caloric buck yakho, nayo.

Ngoba? Zimbini iintlobo zeevithamini phaya: ezinyibilikayo ngamanzi kunye neevithamini ezinyibilika ngamanqatha. Uninzi lweevithamini (ezifana ne-vitamin C kunye nazo zonke iivithamini ze-B zakho) zinyibilika emanzini, kwaye ke ziphuma nje xa zisetyenziswe ngokugqithisileyo. Kodwa iivithamini A, D, E, kunye no-K zithathwa njenganyibilikayo enamafutha kwaye zigcinwa ixesha elide esibindini nakumanqatha. Ke ngelixa kufuneka uthathe i-vitamin C kunye nezinye iivithamini ezinyibilikiswa ngamanzi rhoqo, umzimba wakho uyajinga kwiivithamini ezinyibilikayo ezityetyisiweyo ixesha elide. (Olu hambo lweveki yonke olubandakanya iMexico lunokubonelela umzimba wakho ngevithamin D eyoneleyo ukukugcina iiveki!)

Iivithamini ezinyibilika ngamanqatha zenza kanye le nto kuvakala ngathi-ziyanyibilika kumthombo wamafutha okutya kwaye ziqhutywa ngamathumbu, kwigazi, emva koko ziye esibindini zide zifuneke. Kodwa kulapho kufuneka ulumke. Ukuze uvune ngokupheleleyo izibonelelo zeevithamini A, D, E, kunye no-K, ukutya kwakho kufuneka kube namafutha asempilweni ngokwaneleyo ukuthwala iivithamini kuwo wonke umzimba wakho. Ukusetyenziswa kwezi vithamini ngaphandle kwamafutha aneleyo kufana nokufaka igesi emotweni kodwa kungabikho mntu kwisihlalo somqhubi. Awuyi kufikelela naphi na ngetanki epheleleyo yegesi (oko kukuthi isitya sakho esikhulu sohlaza) ngaphandle komqhubi okhethiweyo (~ fat!).

Ukulungiswa, kunjalo, akuyikuleqa i-smoothie yakho ngebhokisi yee-donuts eziqhotsiweyo. Ngenye indlela, uphando lubonisa ukuba ukufakwa kweevithamini kulunge kakhulu kunamafutha asezantsi ukuya kuthi ga ngokuphakathi (malunga ne-15 ukuya kwi-30 yeegram) xa kuthelekiswa namafutha okanye ukutya okunamafutha kakhulu (ngaphezulu kwama-35 amagremu). Ke oko kuthetha malunga ounce yamandongomane, icephe leoyile yomnquma, okanye 1/3 yeavokhado. Kwakhona kungcono ukunciphisa amafutha ahluthayo kwimithombo yezilwanyana kwaye uphephe amafutha ahambayo, kwaye endaweni yoko unamathela kukutya okuphezulu kwi-polyunsaturated kunye namafutha e-monounsaturated njengeoli yeoli, i-avocado, i-nuts, imbewu, i-flax, intlanzi kunye ne-chia.

Ngaba ufuna ukukhuthazwa? Nazi ezinye zeendlela zam zokudibanisa. Ngelixa kungekho bungqina bunamandla bokuthi amanqatha athile anceda nangaphezulu kokunye, ukuntywila ekubulaweni kwemithombo eyahlukeneyo engafakwanga sibonelelo kubonelela ngeendlela ezahlukeneyo-eyona nto iphambili kukutya okusempilweni.

• Isaladi yeeavokhado ngeoli yomnquma yokufunxa ivithamin E
• I-Cottage cheese ene-almonds yokunyuselwa kwe-vitamin D
• Iitapile eziswiti kunye nesosi yamandongomane yokufunxa ivithamin A.
• Ikhaphetshu eqhotsiweyo enentlanzi enamafutha yokufunxa ivithamin K

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