Izibonelelo zeMpilo yeoyile

Umxholo

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Uyivile amaxesha esigidi: Amafutha akubi kuwe. Kodwa inyaniso kukuba, kuphela abanye Amafutha-njengakwi, ukuhambisa kunye nokugcwaliswa kwamafutha-kuyichaphazela kakubi impilo yakho. Ezinye iintlobo ezimbini zamafutha-i-monounsaturated kunye ne-polyunsaturated-inokuyiphucula impilo yakho ngokunciphisa i-LDL yakho okanye amanqanaba "amabi" e-cholesterol, ukunceda umzimba wakho ukuba uthathe iivithamini kwaye uthintele neengxaki ezithile zamehlo. Ewe kunjalo, akukho mntu uthi ukuqala ukujija ioyile yomnquma (nditsho neoyile esempilweni iza nesabelo esifanelekileyo seekhalori), kodwa ukongeza iidosi ezincinci kwisidlo sakho kunezibonelelo zempilo. Nantsi into esitokhwe kuyo.

I-oyile ye-olivu

Ngaba ukunxiba isaladi kungabusindisa ubomi bakho? Ewe, kodwa ukucoca iipunipoli ezimbini zeoyile ngaphezulu kwemifuno yakho kunokuwunciphisa umngcipheko wesifo sentliziyo, ngokwe-Food and Drug Administration. Khetha iintlobo zeentombi ezingazani nandoda okanye ezinyulu, kuba azicutshungulwanga kangako kwaye ke zenza ukongeza ngobulumko kwintliziyo yokutya okusempilweni. Kwaye ayisiyiyo kuphela abaphandi bentliziyo abavela kwiYunivesithi yaseGranada kunye neDyunivesithi yaseBarcelona bafumanisa ukuba izikhumba zomnquma zinokunceda ukuthintela umhlaza wekoloni, kunye nolunye uphononongo lwaseSpain olupapashwe Umhlaza weBMC icebisa ukuba i-oli yomnquma engaphezulu kwentombi ingawunciphisa umngcipheko weesifo somhlaza webele.

Ioli yeentlanzi

Elinye icandelo eliphambili lentliziyo yokutya okunempilo yoli yeentlanzi, equlathe i-omega-3 fatty acids enokuthi inciphise umngcipheko wesifo sentliziyo, isifo sentliziyo kunye nesingqisho sentliziyo esingaqhelekanga. Uphando lukwabonisa ukuba ioyile yeentlanzi inokuhlisa uxinzelelo lwegazi kancinci. Kwaye izibonelelo zeoyile yeentlanzi azipheli apho-izifundo ezimbini ezahlukeneyo zafumanisa ukuba ioyile yeentlanzi inokunceda iingxaki zamehlo. Uphononongo lokuqala, olwenziwa nguMbutho woPhando kwi-Vision kunye ne-Ophthalmology, yafumanisa ukuba ioli yeentlanzi ngokwenene ukusuka intlanzi (njengakwi, hayi ifomu yecapsule) inokuthintela into ebizwa ngokuba "kukudodobala okuhambelana nobudala be-macular" -umbono ongacacanga oba mandundu ngokuhamba kwexesha (inokubangela nobumfama). Uphononongo lwesibini, ngabaphandi beHarvard's Schepens Eye Research Institute, lubonise ukuba ioli yeentlanzi ikhusela kwi-syndrome yamehlo eyomileyo apho umzimba ungavelisi iinyembezi ngokwaneleyo. Icebiso labo? Yitya ityhuna.

Ioli yeFlaxseed

Ngokophando oluqhubekayo, i-flaxseed inokunceda ekuthinteleni i-cancer enxulumene ne-hormone (ibele, iprostate, ikholoni) kunye nesifo sentliziyo, ukuphucula amanqanaba eswekile yegazi, ukunciphisa inani lemibane eshushu ehambelana nokuyeka ukuya exesheni kunye nokuthintela isifo samathambo kunye nesifuba xa sisetyenziswa njenge anti-ukudumba. Ubungqina obungakumbi bezenzululwazi buyadingeka ukuze uqiniseke ukuba ingaba i-flaxseed isebenza okanye ayisebenzi ngezi ndlela, kodwa ithathwe ngeedosi ezincinci, ayinakulimaza ukuyongeza entliziyweni yakho yokutya okunempilo. Elinye icebo: Ukuthatha iflakisi kwifomule okanye ukuyongeza kwimenyu yakho yemihla ngemihla kunokukhokelela kwizinwele kunye nolusu olusempilweni.

Ioyile yeWalnut

I-Walnuts yabelana ngezibonelelo zezempilo njengeoyile yeentlanzi ngokunika umzimba i-omega-3 fatty acids, ngokutsho kwesifundo esitsha kwiYunivesithi yaseYale. Ke yintoni umahluko? Uphononongo olupapashwe kwi Ijenali yaseMelika yeZondlo zeklinikhi kule Meyi idlulileyo yafumanisa ukuba ama-walnuts asezantsi amanqanaba e-cholesterol ngelixa ioyile yeentlanzi inciphisa i-triglycerides-olunye uhlobo lwamafutha egazini lakho. Umxholo: Zombini ziyayinceda intliziyo.

I-oyile yecanola

Ngaba ucinga ngokwenza u-fry wesidlo sangokuhlwa? Cinga ukusebenzisa ioyile ye-canola, evela kwimbewu yesityalo se-canola. Ngokwenene inomlinganiselo omncinci wamafutha ahluthayo kunamanye amafutha okupheka aqhelekileyo, kuquka ioli yejongilanga kunye neoli yengqolowa, kwaye ngaphantsi kwe. isiqingatha amafutha ahluthayo yeoli yomnquma (ungakhathazeki-ioyile yomnquma isalungile kuwe). Ngokufana nezibonelelo zeoyile yentlanzi, i-canola inokuthintela iingxaki zentliziyo ngokunciphisa uxinzelelo lwegazi kunye ne-cholesterol, kunye nokunciphisa ukudumba.

Ioli yeSesame

Ngokufana neoyile ye-canola, ioyile yesesame-ehlala isetyenziswa kwiindlela zokupheka zaseAsia-inokunceda ngokudumba, i-cholesterol kunye nesifo sentliziyo. Uphononongo luka-2006 olupapashwe kwi- Ijenali yeYale yeBiology kunye noNyango ifumanise ukuba xa abantu abanoxinzelelo oluphezulu lwegazi betshintsha zonke iioyile zeoyile yesesame, uxinzelelo lwegazi kunye nobunzima bomzimba bancipha emva kweentsuku ezingama-45. Qiniseka ukuba uyithatha ngeedosi ezincinci, kuba njengezinye iioyile ezisempilweni, ioyile yesesame ineegram ezili-13 zamafutha kunye neekhalori ezili-120 ngecephe ngalinye. Ukukhangela incam yobuhle? Ioyile yeSesame ikwapakishwe nge-antioxidant ye-vitamin E kwaye inokuphucula ezinye iintlobo zokucaphuka kolusu.

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