Yintoni amafutha athambisayo kunye nokutya okukuphephayo

Umxholo

• Itheyibhile yokutya ephezulu kumanqatha
• Inani elivumelekileyo lamafutha atshintshiweyo ekutyeni
• Ufunda njani iilebheli zokutya
• Kutheni le nto ukuhambisa amafutha kuyingozi empilweni
• Qonda umohluko phakathi kwamafutha athambileyo kunye namafutha athambileyo

Ukutya rhoqo ukutya okunamafutha amaninzi, afana neebhaki kunye neemveliso zokwenza izinto, ezifana neekeyiki, iilekese, iicookies, i-ayisi khrim, ukutya okutywayo okuphekiweyo kunye nokutya okuninzi okusetyenzisiweyo njengeehambhega umzekelo, kunokunyusa i-cholesterol embi.

Amafutha e-hydrogenated ayongezwa kukutya okucutshungulweyo kuba yindlela engabizi kakhulu yokwandisa ubomi beshelufu.

Itheyibhile yokutya ephezulu kumanqatha

Le theyibhile ilandelayo ibonisa inani lamafutha atshintshiweyo kukutya okuthile.

Ukutya kwendalo, kwendalo okanye okungacwangciswanga kakuhle, okufana neenkozo, amandongomane eBrazil kunye namandongomane, anamafutha alungele impilo kwaye anokutyiwa rhoqo.

Inani elivumelekileyo lamafutha atshintshiweyo ekutyeni

Inani lamafutha athengiswayo anokusetyenziswa ubuninzi be-2 g ngemini, kuthathelwa ingqalelo ukutya kwe-2000 kcal, kodwa eyona nto ilungileyo kukutya kancinci kangangoko. Ukwazi inani lale mafutha akhoyo ekutyeni okushishino, umntu kufuneka ajonge kwileyibhile.

Nokuba ilebheli ithi zero trans fat okanye isimahla kwi-fat fat, usengangena olo hlobo lwamafutha. Uluhlu lwezithako ezikwileyibhile kufuneka zikhangelwe amagama anje: ngokuyinxalenye yeoyile yemifuno ene-hydrogenated okanye i-hydrogenated fat, kwaye kunokukrokrelwa ukuba ukutya kunamafutha xa kukho: amafutha emifuno okanye imajarini.

Nangona kunjalo, xa imveliso iqulethe ngaphantsi kwe-0.2 g ye-trans fat ngokusebenza, umenzi unokubhala i-0 g ye-fat fat kwileyibhile. Yiyo loo nto ukuhanjiswa kwecookie egxunyekwe, ehlala ikuki ezi-3, ukuba ingaphantsi kwe-0,2 g, ilebhile inokubonisa ukuba yonke le phakheji yecookie ayiqulathanga mafutha.

Ufunda njani iilebheli zokutya

Bukela kule vidiyo kufuneka ujonge kwileyibhile yokutya okusetyenzisiweyo ukuze ube sempilweni:

Kutheni le nto ukuhambisa amafutha kuyingozi empilweni

Amafutha eTrans ayingozi kwimpilo kuba izisa ingozi njengokunyuka kwe-cholesterol embi (LDL) kunye nokwehla kwe-cholesterol elungileyo (HDL), eyonyusa umngcipheko wesifo sentliziyo kunye nokubetha. Ukongeza, olu hlobo lwamafutha lukwanxulumene nomngcipheko okhulayo wokungachumi, isifo sika-Alzheimer, isifo seswekile kunye nezinye iintlobo zomhlaza. Ukuba le yimeko yakho, nantsi indlela yokunciphisa i-cholesterol yakho embi.

Qonda umohluko phakathi kwamafutha athambileyo kunye namafutha athambileyo

Amafutha agcwalisiweyo lukwaluhlobo lwamafutha anobungozi kwimpilo, kodwa ngokungafaniyo namafutha athambileyo, afumaneka ngokulula kwiimveliso ezinjengenyama enamafutha, ibhekoni, iisoseji, iisoseji kunye nobisi kunye neemveliso zobisi. Ukusetyenziswa kwamafutha agcweleyo kufuneka kuthintelwe, kodwa umda wokutya kwala mafutha mkhulu kunomda onikezelweyo wokuhambisa amafutha, malunga ne-22 g / ngosuku lokutya kcal ka-2000. Funda ngakumbi ngamanqatha agcweleyo.