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Okwamanje lapho uzwa igama elithi 'amanoni', uyashesha ukuhlala kude - ikakhulukazi uma uhlangabezana nanoma yimuphi umbuso wokunciphisa umzimba. Umthetho olula wokwehlisa isisindo ukushisa ama-calories amaningi kunalokho okudlayo. Lokhu kuzophoqa umzimba wakho ukuthi uhlukanise amanoni agciniwe ukuthola inani lamandla adingekayo.
Ngamazwi alula, uma ufuna ukukhomba intamo yakho ye-turkey, kuzofanela uhlole imikhuba yakho yokudla. Ngakho-ke, indlela odla ngayo kufanele ifake ibhalansi yokudla okuminyene nomsoco ukuthola imiphumela engcono.
Onke amafutha awasuye uDeveli njengoba kucatshangwa ngabantu abaningi futhi umzimba wethu udinga amafutha abalulekile ukuze asebenze kahle futhi asize ukwehlisa isisindo. Amafutha angahlukaniswa njengamafutha amahle namabi. Amafutha amahle asiza ekwandiseni imetabolism yakho futhi avikela inhliziyo yakho ezifweni ezahlukahlukene [1] [okubili] .
Iningi labantu lididekile ngokuthi imaphi amafutha amahle avela kokubi, ngakho-ke ake sixoxe ngokunye kokudla okufanele kubandakanyeke ekudleni kwakho ukuze wehlise isisindo esisheshayo futhi esifanelekile esaziwayo ukuthi sinamafutha amahle kuzo.
1. Ukwatapheya
Equkethe amafutha angamaphesenti angama-80, ukwatapheya uqukethe i-acid enamafutha ebizwa nge-oleic acid ezuzisa kakhulu empilweni yomuntu [3] . Ucwaningo luthole ukuthi ukwatapheya uqukethe i-potassium eningi kunebhanana futhi usiza ekulweni ne-cholesterol [4] .
Kutholakale nokuthi abantu abafaka ukwatapheya ekudleni kwabo bazoba namanoni angaphansi esiswini ngenxa yokuba khona kwamafutha amahle asiza ukuthuthukisa umzimba wakho [5] .
2. Amantongomane
Amantongomane abhekwe njengezinto zokudla ezinempilo kakhulu ezinamafutha amahle, ifayibha namaprotheni [6] . Ucwaningo lukhombisile ukuthi abantu abadla amantongomane anempilo njengama-walnuts, ama-alimondi namantongomane ama-macadamia bavame ukuba nempilo enhle futhi babe nengozi encane yokukhuluphala, njengoba lokhu kuqukethe amafutha anempilo okwehlisa isisindo [7] .
3. Imbewu yeChia
Amagremu angama-28 embewu ye-chia aqukethe cishe amagremu ayi-9 amafutha amahle. Izimbewu zeChia ziqukethe ama-omega-3 fatty acids anempilo, okuyingxenye enhle kakhulu enempilo yenhliziyo futhi lezi zinhlamvu ziqukethe amafutha amahle okwehlisa isisindo [8] .
4. Amafilakisi
Lezi zinhlamvu zigcwele ama-omega-3 fatty acids kanye ne-fiber enempilo, kanye nama-9 g wamafutha (ngezipuni ezimbili), okucishe kungagcwali ngokuphelele [9] . Okuqukethwe yi-fiber kuma-flaxseeds kusiza ukukhuthaza ukulahleka kwesisindo futhi kusize ekwehliseni amazinga aphezulu e-cholesterol [10] .
5. Chocolate Emnyama
Lezi zibiliboco zihlinzeka ngesamba esihle (9 g) samafutha anempilo enza amaphesenti angama-65 [ishumi nanye] . Ushokoledi omnyama unezinga eliphakeme lama-antioxidants elisiza ekulawuleni i-cholesterol nomfutho wegazi.
6. Amaqanda aphelele
Izifundo zakamuva zikhombisile ukuthi i-cholesterol eseqandeni lonke ayithinti izinga le-cholesterol egazini. Empeleni, iqanda eliphelele kungaba ukuphela kokudla okuqukethe zonke izakhi ezidingekayo emzimbeni wethu [12] .
Amaqanda aqukethe nama-antioxidants anamandla alusizo kakhulu empilweni yethu, okwenza iqanda eliphelele libe ukudla okulahlekisela isisindo kakhulu [13] .
7. Inhlanzi Enamafutha
Izinhlanzi ezinjenge-salmon, i-mackerel, i-sardine, i-herring ne-trout ziqukethe i-omega-3 fatty acids esiza ukunciphisa umzimba [14] . Ngaphezu kwalokho, ukudla izinhlanzi ezinamafutha kwenza umuntu abe nempilo enhle, abe nesimo senhliziyo esingcono nokuvikelwa kwizifo ezinjengokuwohloka komqondo [ishumi nanhlanu] .
8. Amafutha Omnqumo Angaphezulu Kuka-Virgin
Amafutha omnqumo ayintombi nto athathwa njengokunye kokudla okunempilo, kepha bambalwa kakhulu abantu abaziyo ukuthi aphezulu kakhulu emafutheni anempilo. Inezinzuzo eziningi zezempilo futhi iqukethe uvithamini E, uvithamini K kanye nama-antioxidants anamandla, asiza ukukhuthaza ukunciphisa umzimba okunempilo [16] .
9. Amafutha Kakhukhunathi
Omunye wemithombo emihle kakhulu yamafutha agcwele namuhla atholakalayo kithi, uwoyela kakhukhunathi unamaphesenti angaba ngu-90 wama-fatty acids futhi konke kuyinzuzo empilweni yomuntu [16] .
Amafutha empeleni asebenza njengezikhuthazi zokuthuthukisa imetabolism yomzimba wethu nokusiza ekushiseni ama-calories ayi-120 ngosuku. Lawa mafutha acid asiza nasekunciphiseni amafutha esiswini [17] .
10. Yoghurt enamafutha aphelele
Kunombono ovamile ongajwayelekile wokuthi izinto zokudla eziqukethe amafutha agcwele ziyingozi empilweni, kepha ucwaningo luye lwabonisa ukuthi ngisho nokudla okuqukethe amafutha aphezulu empeleni kuyasiza kakhulu empilweni yethu. I-yoghurt ephelele yamafutha, isibonelo, iyasiza ekugayeni ukudla, ilwa nesifo senhliziyo nokukhuluphala [18] .
Encwadini Yokugcina…
Amafutha abalulekile emzimbeni nasempilweni yethu yonke. Ukudla okunomsoco kufanele kube namafutha e-monounsaturated nama-polyunsaturated enempilo. Qaphela ubungako obudlayo ngoba ukulinganisela kuyisihluthulelo.
imibuzo ejwayelekile ukubuzwa
U. Ingabe amafutha anempilo akusiza ukuthi wehlise isisindo?
TO. Amafutha aseMonounsaturated amafutha anempilo atholakala kakhulu emafutheni omnqumo, amantongomane, imbewu nokunye ukudla okususelwa ezilwaneni. Ukudla okuphezulu emafutheni we-monounsaturated kungasiza ekunciphiseni isisindo futhi kunganciphisa izinto ezinobungozi zesifo senhliziyo, inqobo nje uma zingangezi amakhalori athe xaxa ekudleni kwakho.
U. Ingabe amafutha anempilo akwenzela ukuba ukhuluphale?
TO. Yize amafutha enama-calories amaningi ngegramu kunama-protein noma ama-carbohydrate, ukudla okunamafutha amaningi akubenzi abantu bakhuluphale. Lokhu kuncike ngokuphelele kumongo. Ukudla okunama-carbs amaningi namafutha kuzokwenza ukhuluphale, kepha hhayi ngenxa yamafutha.
U. Ingabe ibhotela lamantongomane lingamafutha anempilo?
TO. Yebo.
