Eyona ndlela isityebileyo yokuCutha amafutha

Umxholo

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Utshintsho oluncinci lokutya lunokwenza i-dent enkulu kwi-fat intake yakho. Ukufumanisa ukuba ngawuphi owona msebenzi ulungileyo, abaphandi beYunivesithi yase-Texas A&M bacela abantu abadala abangama-5,649 ukuba bakhumbule indlela abazame ngayo ukunciphisa amanqatha ekutyeni kwabo ngexesha lamahora amabini ahlukeneyo angama-24, emva koko babala ukuba loluphi utshintsho olwehlisa ukutyeba kakhulu.

Nazi iindlela eziqhelekileyo, ezenziwa ubuncinci iipesenti ezingama-45 zabantu abavotelweyo:

- Gweba amanqatha enyama.

- Susa ulusu kwinkukhu.

- Yitya iichips rhoqo.

Okona kuncinci kuqhelekileyo, kuxelwe nge-15 pesenti okanye kubaphenduli abambalwa:

- Yitya iitapile ezibhakiweyo okanye eziphekiweyo ngaphandle kwamafutha.

l luthintele ibhotolo okanye imajarini kwizonka.

- Yitya itshizi ephantsi endaweni yesiqhelo.

- Khetha iziqhamo ngaphezu kwedizethi enamafutha.

Nantsi eyona nto isebenze ngcono ukunciphisa ukuthathwa kwamafutha ewonke kunye nanamafutha:

- Musa ukongeza amafutha kwiitapile ezibhakiweyo okanye ezibilisiweyo.

- Musa ukuyitya inyama ebomvu.

- Musa ukuyitya inkukhu eqhotsiweyo.

- Sukutya ngaphezu kwamaqanda amabini ngeveki.

Ixeliwe kwi Ijenali yoMbutho weAmerican Dietetic Association.

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