Inyani ngamanqatha

Umxholo

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Iminyaka emininzi amanqatha yayiligama elingcolileyo, into eyalumkisa iingcali ukuba iyakulimaza iintliziyo zethu kunye neenqatha zethu. Emva koko saxelelwa ukuba singayitya kangangoko sifuna-ukuba nje siphepha ingobozi yesonka.

Ngethamsanqa, abaphandi baye bakhetha ngoku ukuba zeziphi iintlobo zamafutha ekufuneka uwatye kwaye kufuneka kangakanani yonke imihla. Ukwenza lula, siyibilise yonke le nto ukuya kwezi nyaniso zintandathu.

1. Amafutha awanakutyeba

Unokucinga ukuba nawaphi na amanqatha owasebenzisayo aya kuhamba ngqo ukusuka emilebeni yakho ukuya esinqeni, kodwa oko akuchanekanga kwaphela. Nasiphi na isondlo, nokuba ngamafutha, icarbohydrate, okanye iprotheni, iya kuguqulwa ibe ngamafutha omzimba ukuba uyitya kakhulu. Ngelixa amanqatha epakisha ngaphezulu kweekhalori ngegrama nganye yeeprotein kunye nee-carbs (9 kuthelekiswa ne-4), kubandakanya inani elifanelekileyo lokutya kwakho ngekhe kuphazamise imizamo yakho yokunciphisa ubunzima. Enyanisweni, ukunyuswa kwe-fat intake kunokukunceda ukuba unciphise: Abaphandi kwiYunivesithi yaseStanford bafumanisa ukuba abantu abatya ukutya okunamafutha aphakathi balahlekelwa kabini ubunzima obuninzi kwiinyanga ezimbini njengabo balandela isicwangciso se-lowfat.

2. Umzimba wakho uyayidinga

Ukutya okungaguquguqukiyo kwamabele enkuku angenasikhumba kwaye ubambe iisaladi zokunxiba ayisiyonto ityhafisayo, ikwayingozi. Umzimba womntu awunakuphila ngaphandle kwamafutha. Ukongeza ekusebenzeni njengomthombo wamandla ibonelela ngomqamelo okhuselayo wamathambo kunye namalungu kwaye igcina iinwele kunye nolusu lwakho lusempilweni.

Ngaphezu koko, amanqatha anceda umzimba wakho ukuba ufunxe iivithamini ezithile, ezinje ngo-A, D, E, kunye no-K, kuzo zonke iindleko ezisempilweni ozifumbela epleyitini yakho. Ezi zondlo zenza yonke into ukomeleza amathambo akho ukukhusela kwisifo sentliziyo. Ngokophando lwakutsha nje oluvela kwiYunivesithi yaseOhio State, abantu abatya i-salsa eyenziwe nge-avocado (etyebile kumanqatha asempilweni) bathathe amaxesha amane ngaphezulu kwe-antioxidant lycopene kwaye iphantse iphindwe kathathu ngaphezulu kwe-vitamin A evela kwitumato kunaleyo ifaka i-nonfat salsa.

3. Ayingawo onke amanqatha enziwe alingana Sekunjalo, musa ukusebenzisa iimfuno zamanqatha omzimba wakho njengesizathu sokuphefumlela yonke icookie yetshokholethi chip okanye isilayi sebhekoni esiwela indlela yakho. "Kukho iintlobo ezahlukeneyo zeemolekyuli zamafutha, kwaye ezinye zingcono kakhulu kuwe kunabanye," utsho uMo. Indlela elula yokuxelela umahluko? Amafutha "amabi" (anamafutha kunye namafutha agqithisiweyo) ahlala efumaneka kwizilwanyana kunye nokutya okucutshungulwayo (cinga i-steak, itshizi, ibhotela, kunye ne-donuts), ngelixa amafutha "alungileyo" (i-poly- kunye ne-monounsaturated) avame ukuvela kwiintlanzi kwaye Imithombo yezityalo, efana nesalmon, i-olive kunye neoyile yeoyile, amandongomane, kunye nembewu.

Ke yintoni eyonakalisayo kumafutha agcwalisiweyo kunye nothutho? Ukubeka ngokulula, benza umonakalo entliziyweni ngokunyusa inqanaba lokuvala i-cholesterol ye-LDL kwigazi lakho. Amafutha eTrans nawo athoba isixa se-HDL cholesterol elungileyo, enceda ukucoca imithambo yegazi ye-plaque buildup. Enyanisweni, olunye uhlolisiso olwenziwa yiHarvard lwafumanisa ukuba kukwanda kwe-5 ekhulwini kwii<em>kilojoule zizonke ezisuka kumafutha achumileyo elityiwa libhinqa, ingozi yokuba nesifo sentliziyo itsiba nge-17 ekhulwini. Amafutha alungileyo, kwelinye icala, anokuba nemiphumo echaseneyo—amathuba omfazi ehla ngama-42 ekhulwini kwi-5 pesenti yokwanda kwamafutha angaxutywanga.

Yiyo loo nto iingcali zicebisa ukuba ufumane phantse zonke iikhalori ezityebileyo kumafutha angaxutywanga; Ngaphantsi kweepesenti ezili-10 kufuneka zivele kumanqatha azalisiweyo nangaphantsi kwepesenti enye ukusuka kumanqatha adlulisiweyo. Ukunqanda ukutya kwakho kwezi zithinteli zemithambo, khetha imithombo yeprotheyini enamafutha alungileyo, njengeembotyi nentlanzi, okanye lawo anamafutha asezantsi, njengehagu, inkukhu, kunye nobisi olunamafutha aphantsi. Kuya kufuneka kwakhona ukhethe inyama ebomvu ebhityileyo, i-sirloin, kunye nesinqe esiphezulu. Okokugqibela, funda iilebhile zesondlo ekutyeni okucutshungulweyo kwaye ukhethe ezona zincinci zinamafutha ahluthayo kunye ne-zero grams ye-trans fat ngokukhonza.

4. Ezantsi akusoloko kuthetha ngcono Kuyinyani ukuba ukutya okunamafutha amaninzi kudla ngokuba neekhalori ezininzi, nto leyo enyusa umngcipheko wokuba utyebe kakhulu kwaye ube nezifo ezingapheliyo, njengesifo sentliziyo kunye nesifo seswekile, kodwa ukuhla kakhulu kunokuba yingozi empilweni yakho. Uphando olukwiJournal of the American Medical Association lufumanise ukuba abantu abatya nje i-20 pesenti yee<em>kilojoule ezisuka kumafutha banemilinganiselo efanayo yokuhlaselwa sisifo sentliziyo, i<em>stroke, nomhlaza othile njengabo batya phantse ngokuphindwe kabini kunabo.

Ke zingakanani izondlo ezaneleyo? Iingcali zincoma ukufumana malunga neepesenti ezingama-25 ukuya kuma-35 zeekhalori zakho ezipheleleyo kumanqatha. Kumfazi otya iikhalori ezili-1,500 ngosuku, loo nto imalunga neegram ezingama-50, okanye isixa see-ounces ezi-3 ze-sirloin, isiqingatha seeavokhado, amacephe ama-2 ebhotolo yamandongomane, namaqebengwana amabini. (Ukubona kanye ukuba ufuna kangakanani, yiya ku-myfatstranslator.com.) Ezi ngcebiso azenzelwanga ukuba zilandelwe yonke imihla nangona. Kubaluleke kakhulu ukwenza i-avareji yokutya kwakho kwamafutha kwisithuba seveki, okuthetha ukuba ungatya kancinci ngakumbi usuku olunye kwaye kancinci kolulandelayo.

5. Intlanzi iqulethe awona mafutha asempilweni Nangona kungekho nto injengonyango-konke, i-omega-3 fatty acids isondele kakhulu. Uphando lubonisa ukuba olu hlobo lwamafutha e-polyunsaturated (afumaneka kwiintlanzi ezinamanzi abandayo, njenge-salmon, isardadi, ii-anchovies, kunye ne-flounder, kunye ne-flaxseed, i-walnuts, amaqanda e-omega-3 anqatyisiweyo, kunye nenyama ebomvu evela kwizilwanyana ezityiswe ngengca) yenza yonke into ukusuka ekunciphiseni uxinzelelo lwegazi kunye namanqanaba e-cholesterol ukulwa nokulahleka kwememori kunye nokuphucula ulusu lwakho. Ezinye iingcali zithi banokuyithokozisa imo yakho kwaye bazikhusele ekudakaleni.

Uphononongo olwenziwe kwiYunivesithi yaseTufts lufumanise ukuba abantu abongeze ukutya kwabo i-omega-3 fatty acids bathoba amathuba okuba nesifo sentliziyo ngama-40 ekhulwini. Ngokuhambelana, iZiko lezoNyango licebisa ukutya okungenani i-160 milligrams ye-omega-3s ngosuku.

Kodwa ayizizo zonke iintlobo ze-omega-3 ezinenzuzo ngokulinganayo. Ngelixa iintlobo ezintathu eziphambili-ALA, DHA, kunye ne-EPA-zonke zilungile kuwe, ezi zimbini zokugqibela zezona zinamandla okulwa izifo. Imithombo yezityalo, njengamandongomane nembewu, kulapho i-ALA inokufunyanwa khona. I-EPA kunye ne-DHA zifumaneka kwi-algae, ezidliwa yintlanzi kunye ne-shellfish, zizenza zombini imithombo egqwesileyo. Ukufumana ezaneleyo zezondlo, yitya isalmon okanye olunye uhlobo lwentlanzi enamanqatha ubuncinci kabini ngeveki. Awuyithandi imicu? Khetha i-capsule yeoli yentlanzi yemihla ngemihla engenayo imekyuri kunye nezinye izinto ezingcolisayo. Kwaye isongezelelo esisebenza ngokukuko ekukhuliseni amanqanaba omzimba we-omega-3 njengokutya kwaselwandle-ngaphandle kwentlanzi yentlanzi-zama isongezelelo se-DHA esivela kwi-algae okanye i-krill oyile.

6. Iileyibhile "Trans-fat-free" inokulahlekisa Emva kokuba izazinzulu zibonakalise ukuba amafutha e-trans ayingozi kangakanani entliziyweni, uninzi lwabenzi bokutya babezama ukubuyisa iiresiphi zabo ukuze bababize ngokuba "ngamafutha angenawo amafutha." Kodwa nangona iimveliso ezintsha nezihlaziyiweyo zingenawo la mafutha, uninzi lusalayishwe ngamanqatha angenampilo atyebileyo avela kwioyile yesundu, ibhotolo, okanye eminye imithombo.

Kwakhona kubalulekile ukwazi ukuba awukwazi ukukholelwa yonke into oyifundayo: Nkqu nezo mveliso ezithi zi-trans-fat-free zinokuqulatha ngokusemthethweni ukuya kuthi ga kwisiqingatha segrama nganye. Nangona oko kubonakala ngathi kuncinci, izazinzulu zaseHarvard zafumanisa ukuba abafazi abasebenzisa iigram ze-4 ngosuku babephindwe kathathu amathuba okuba nesifo senhliziyo. Ukubona imithombo efihlakeleyo yamafutha atshintshileyo, skena uluhlu lwezithako zeoyile enehydrogenated okanye ukwenza mfutshane.

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