Ukutya okunamafutha amaninzi
Umxholo
- Uluhlu lokutya okunamafutha amaninzi
- Qonda ukuba kutheni amanqatha agcweleyo engalunganga
- Uyintoni umahluko phakathi kwamanqatha agcweleyo kunye namanqatha angafakwanga
Amafutha agcweleyo anokufumaneka, ngakumbi, kukutya okunemvelaphi yezilwanyana, ezinje ngenyama enamafutha, ibhotolo kunye neemveliso zobisi, kodwa ikwakhona kwioyile nakwiziphumo zecoconut kunye neoyile yesundu, kunye neemveliso ezininzi zorhwebo.
Ngokubanzi, olu hlobo lwamafutha lukhuni kubushushu begumbi. Kubalulekile ukuthintela ukusetyenziswa gwenxa kwamafutha awaneleyo kuba kuyanceda ukwandisa i-cholesterol kunye nokukhuthaza ukutyeba.
Ukutya kwezilwanyana okunamafutha amaninzi
Ukutya okunemizi-mveliso okunamafutha amaninziUluhlu lokutya okunamafutha amaninzi
Le theyibhile ilandelayo iqulethe uluhlu lokutya kunye nenani lamafutha agcweleyo akhoyo kwi-100g yokutya.
| Ukutya | Amafutha agcwalisiweyo nge-100 g yokutya | Iikhalori (kcal) |
| Isinqumelo | 26.3 g | 900 |
| Bacon eyosiweyo | 10.8 g | 445 |
| Inyama yenkomo enamafutha | 3.5 g | 312 |
| Inyama yenkomo engenamafutha | 2.7 g | 239 |
| Inkukhu enolusu olosiweyo | 1.3 g | 215 |
| Ubisi | 0.9 g | 63 |
| Ipakethe yokutya | 12.4 g | 512 |
| Isonka esisongekileyo | 6 g | 480 |
| Frozen Bolognese Lasagna | 3.38 g | 140 |
| Isoseyiji | 8.4 g | 192 |
| Ibhotolo | 48 g | 770 |
Kuyacetyiswa ukuba ukuthathwa kwamafutha agcweleyo akudluli kwi-10% yexabiso elipheleleyo leekhalori, ke ngoko, kukutya okungama-2 000 kwekhalori, awungekhe utye ngaphezulu kwe-22.2 g yamafutha agcweleyo ngosuku. Eyona nto ilungileyo kukutya okuncinci kolu hlobo lwamafutha kangangoko, jonga iilebheli zokutya malunga nenani lamafutha awaneleyo.
Qonda ukuba kutheni amanqatha agcweleyo engalunganga
Amafutha agcweleyo ayalunganga kuba aqokeleleka ngokulula kwiindonga zangaphakathi zemithambo yegazi, ezinokukhawulezisa ukwenziwa kwamacwecwe anamafutha kunye nokuxinana kwemithambo, enokubangela i-atherosclerosis, ukwanda kwe-cholesterol, ukutyeba kunye neengxaki zentliziyo. Ukongeza, amanqatha agcweleyo aqhele ukubakho ekutyeni okune-caloric, njengakwimeko yenyama ebomvu, i-bacon, isoseji kunye ne-crackers ezifakiweyo, umzekelo, ezinegalelo ekutyebiseni nasekunyuseni i-cholesterol.
Uyintoni umahluko phakathi kwamanqatha agcweleyo kunye namanqatha angafakwanga
Umahluko ophambili phakathi kwamanqatha agcweleyo kunye namanqatha angafakwanga sisakheko semichiza, esenza amafutha agcweleyo, xa esetyenziswa kakhulu, abe yingozi kwimpilo yethu. Amafutha angaqinisekiswanga asempilweni kwaye anceda ukuphucula amanqanaba e-cholesterol, ahlulwe aba yi-monounsaturated kunye ne-polyunsaturated.
Amafutha sisixhobo esinika ukutya incasa engakumbi, kwaye owona msebenzi uphambili emzimbeni kukubonelela ngamandla. Kukho iintlobo ezahlukeneyo zamafutha:
- Amafutha agcwalisiweyo: kufuneka zithintelwe kwaye zibekhona kwinyama, ibhekoni kunye nesoseji, umzekelo;
- Amafutha eTrans: kufuneka ithintelwe kwaye ikhoyo kwiikuki ezifakwe kunye neeargarines, umzekelo;
- Amafutha angaqinisekiswanga: kufuneka zityiwe rhoqo kuba ziluncedo entliziyweni, kwaye ziyafumaneka kukutya okunjengeoyile yeoli kunye namandongomane.
Ukunciphisa i-cholesterol embi, kuyafuneka ukunciphisa ukusetyenziswa kwamafutha e-trans. Nantsi indlela yokulawula i-cholesterol:
- Ukutya okuphezulu kumanqatha
- Indlela yokunciphisa i-cholesterol embi
Ukukhetha Kwethu
IHoroscope yakho yeVeki nge-9 kaMeyi, 2021