Ukutya okuphezulu kumanqatha kulungile entliziyweni
Umxholo
- Uluhlu lokutya okuphezulu kumanqatha angafakwanga
- Ioyile yomnquma yeyona nqatha ilungileyo yokukhusela intliziyo, ke funda indlela yokukhetha ioyile elungileyo xa uthenga.
Amafutha alungileyo entliziyo ngamafutha angaqinisekiswanga, afumaneka kwisalmon, iavokhado okanye iflakisi, umzekelo. La mafutha ahlulelwe kwiindidi ezimbini, i-monounsaturated kunye ne-polyunsaturated, kwaye zihlala zingamanzi kubushushu begumbi.
Amafutha angaqinisekiswanga athathwa njengelungileyo kuba ukongeza ekunciphiseni i-cholesterol iyonke, i-LDL (embi) ye-cholesterol kunye ne-triglycerides, zikwanceda ukugcina i-HDL (elungileyo) ye-cholesterol ephezulu.
Uluhlu lokutya okuphezulu kumanqatha angafakwanga
Jonga itheyibhile engezantsi malunga nenani lamafutha alungileyo akhoyo kwi-100 g yokutya okuthile.
| Ukutya | Amafutha angaqinisekiswanga | Iikhalori |
| Iponyoponyo | 5.7 g | I-96 kcal |
| Ityhuna, igcinwe kwioyile | 4.5 g | 166 kcal |
| I-salmon engenasikhumba, eyosiweyo | 9.1 g | 243 kcal |
| I-Sardines, igcinwe kwioyile | 17.4 g | 285 kcal |
| Iminquma eluhlaza eluhlaza | 9.3 g | 137 kcal |
| Ioyile ye-olive eyintombi eyongezelelweyo | 85 g | I-884 kcal |
| Amandongomane, egcadiweyo, enetyiwa | 43.3 g | I-606 kcal |
| I-Chestnut yasePará, eluhlaza | 48.4 g | 643 kcal |
| Imbewu yeSesame | 42.4 g | 584 kcal |
| Iflakisi, imbewu | 32.4 g | 495 kcal |
Okunye ukutya okutyebileyo kula mafutha zezi: i-mackerel, ioyile yemifuno efana ne-canola, i-palm kunye neoyile yeoyile, ujongilanga kunye nembewu ye-chia, amandongomane, iiamangile kunye neecashews. Jonga isixa samandongomane e-cashew ekufuneka uwasebenzisile ukuphucula impilo: Indlela i-cashew nuts inokuyiphucula ngayo impilo.
Ukutya okuphezulu kumafutha angafakwanga
Ukutya okuphezulu kumafutha angafakwangaUkufumana ezona ziphumo zilungileyo zezibonelelo, amafutha alungileyo kufuneka abekhona ekutyeni, endaweni yamafutha amabi, atyebileyo kunye namafutha athambisayo. Ukufumanisa ukuba kukuphi ukutya okunamafutha amabi okukuyo, funda: ukutya okunamafutha amaninzi kunye nokutya okunamafutha amaninzi.
Ezinye iipropathi zamafutha alungileyo zezi:
- Ukuphucula ukujikeleza kwegazi,
- Ukukhuthaza ukuphumla kwemithambo yegazi, ukunceda ukunciphisa uxinzelelo lwegazi;
- Yenza njenge-antioxidant emzimbeni;
- Ukuphucula imemori;
- Yomeleza amajoni omzimba;
- Thintela isifo sentliziyo.
Nangona amafutha angahluthwanga elungile entliziyweni, asenamafutha kwaye aneekhalori eziphezulu. Ke ngoko, namafutha afanelekileyo kufuneka athathwe ngokumodareyitha, ngakumbi ukuba umntu une-cholesterol ephezulu, uxinzelelo lwegazi, isifo seswekile okanye ukutyeba kakhulu.
Ioyile yomnquma yeyona nqatha ilungileyo yokukhusela intliziyo, ke funda indlela yokukhetha ioyile elungileyo xa uthenga.
Sicebisa Ukuba Ufunde
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