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Mhlawumbe ngabe wezwa abantu abaningi bethi amafutha awalungile empilweni futhi ikakhulukazi uma udla ukudla kwesisindo. Amafutha amaningi okupheka aqukethe amafutha anezela ekutholeni isisindo ngakho-ke abantu abaningi bayakugwema ukufaka lawo mafutha ekudleni kwabo.
Kodwa-ke, kunamafutha athile okupheka anempilo njengamafutha omnqumo angalokothi afake ama-calories noma ngabe uwengeza kangakanani esitsheni sakho osithandayo. Olunye uwoyela wokupheka ongcono kakhulu wokulahlekelwa isisindo yi-rice bran engagcini nje ngokushisa amafutha kodwa futhi iyasiza ekwandiseni amasosha omzimba. Uwoyela weCanola nawo uyindlela enhle yokwehlisa isisindo kanye nenhliziyo enempilo.
Lawa mafutha okupheka amahle kakhulu okwehlisa isisindo angadliwa nganoma iyiphi indlela. Noma usebenzisa la mafutha okupheka anempilo ukuthosa ngokujulile kusazokugcina uphilile futhi ungangezi kuma-calories.
Nawa amafutha ayisikhombisa apheka kakhulu okwehlisa isisindo, bheka:
Uwoyela Kakhukhunathi
Isizathu esenza uwoyela kakhukhunathi ukhethe kwethu okokuqala kungenxa yokuthi la mafutha anempilo ekuphekeni kwaseNdiya. Kuyasiza ukwehlisa i-cholesterol, kuvimbele izifo, kukhulisa amandla futhi kwenza umuntu asebenze futhi abe namandla.
Amafutha e-Olive
Amafutha okupheka amahle kakhulu okwehlisa isisindo ngamafutha omnqumo. Kungakhathaleki ukuthi iyintombi nto futhi icwengisisiwe, la mafutha aqukethe amafutha angama-monounsaturated namaphesenti angama-14 amafutha agcwele. Amafutha omnqumo nawo alungele inhliziyo kanye nabantu abanesifo sikashukela nabo.
Canola Amafutha
Uwoyela weCanola ulungele ukwehla kwesisindo njengoba unomthombo omuhle wamafutha acid afana ne-lineoleic acid (omega-6) ne-alpha linolenic acid (omega-3). La ma-asidi asiza ekushiseni amafutha nokukugcina uphilile futhi uphilile.
Amafutha eNut & Seed
Amanye amafutha we-nut ne-seed ahlinzeka ngamanani aphezulu wamafutha e-monounsaturated. Uwoyela wembewu ka-sunflower uqukethe amafutha angama-monounsaturated angama-79% namafutha agcwele, kanti u-almond uqukethe amafutha angama-monounsaturated angama-65% namafutha agcwele. Ngakho-ke lawa athathwa njengamafutha okupheka anempilo kakhulu okwehlisa isisindo.
Ilayisi Amafutha
Amafutha erayisi we-rice ngoyela wokupheka onempilo kakhulu wokulahlekelwa isisindo ngoba uqukethe isitashi esisodwa sezinto ngendlela ephansi. Isitashi sinikeza umzimba amandla futhi la mandla asetshenziswa ekusizeni ukunciphisa umzimba.
Amantongomane Oyili
Ababaningi abawuthandayo uwoyela wamantongomane. Kepha ngumthombo ocebile wamandla ngaleyo ndlela usiza ekwehliseni isisindo ngokushesha. Kuyindlela engcono kakhulu yokusiza ukukhanya noma yokwenza amasoso okumele aqukethe ukunambitheka kwamantongomane.
Amafutha ka-sunflower
AmaNdiya athanda ukunambitheka kukawoyela we-sunflower yingakho kuyindlela enempilo yokupheka. Uwoyela we-sunflower unomthombo omuhle we-Vitamin E futhi uqukethe namafutha angagcwele.
