I-Hypertrophic Cardiomyopathy: Izimpawu, Izimbangela, Ukwelashwa Nokuvimbela Buka Isampula Ngezaziso Ezisheshayo VUMELA IZAZISO Ngezaziso Zansuku zonkeVele ungene
-
I-Chaitra Navratri 2021: Usuku, i-Muhurta, Amasiko Nokubaluleka Kwalo Mkhosi -
- I-Hina Khan Iyakhazimula Nge-Copper Green Eye Shadow Nezindebe Ezinombala Ezicwebezelayo Thola Ukubukeka Ngezinyathelo Ezimbalwa Ezilula!
- I-Ugadi ne-Baisakhi 2021: Spruce Up Your Festive Look With Celebs-Inspired Traditional Suits
- I-Daily Horoscope: 13 Ephreli 2021
Ungaphuthelwa
- Abaqeqeshi baseMelika bahola izifundo zesiNgisi zothisha baseNdiya
- I-IPL 2021: Ngisebenze ekushayeni kwami ngemuva kokunganakwa endalini ka-2018, kusho uHarshal Patel
- Ukuwa Kwentengo Yegolide Akukhathazi Kakhulu Ama-NBFCs, Amabhange Kudingeka Aqaphe
- Izikweletu ze-AGR Nendali Yamuva Ye-Spectrum Endalini Engathinta Umkhakha We-Telecom
- UGudi Padwa 2021: UMadhuri Dixit Ukhumbula Ukugubha Umkhosi Omuhle Nomndeni Wakhe
- IMahindra Thar Bookings Cross The 50,000 Milestone Ezinyangeni Eziyisithupha Nje
- Umphumela Wokugcina we-CSBC Bihar Police Constable Final 2021 Umenyezelwe
- Izindawo ezi-10 ezihamba phambili zokuvakashela eMaharashtra ngo-Ephreli
Hhayi imikhuba yokudla engajwayelekile kuphela kodwa namafutha adliwayo athinta kakhulu amazinga eglucose emzimbeni. Ukukhetha uwoyela wokupheka ongcono kakhulu kuhlale kuyinselele, ikakhulukazi kwabanesifo sikashukela ngoba banganyusa amazinga kashukela futhi bakhulise izimpawu. Abantu abanesifo sikashukela kufanele bakhethe amafutha okupheka angasiza ukuphatha amazinga eglucose futhi alungele impilo yenhliziyo.
Amafutha okupheka ngokuvamile eza nezinhlobo ezintathu zama-acid anamafutha: amafutha e-monounsaturated, amafutha we-polyunsaturated namafutha agcwele. Izimbili zokuqala zisiza ekuphatheni kangcono isifo sikashukela kepha lesi sakamuva saziwa ngokwandisa ubungozi besifo sikashukela.
Futhi, amafutha amaningi okupheka ngokuvamile ashintsha ukuthungwa kwawo, umbala kanye nenani lokudla okunempilo lapho kufudunyezwa. Ngakho-ke, izici ezinkulu okufanele zicatshangelwe uhlobo lwamafutha, inani lamafutha, umthelela ku-glucose metabolism nokubekezelela ukushisa. Bheka amanye amafutha apheka kahle kakhulu esifo sikashukela.
1. Amafutha kakhukhunathi eVirgin
Izingxabano eziningi zizungeze ukwamukelwa kukawoyela kakhukhunathi wesifo sikashukela. Kodwa-ke, ochwepheshe bakholelwa ukuthi uwoyela kakhukhunathi ungenye yamafutha okupheka amahle kakhulu kubantu abanesifo sikashukela. Ucwaningo lukhombisile ukuthi uwoyela kakhukhunathi ungasekela i-homeostasis ejwayelekile yeglucose futhi uthuthukise amasosha omzimba ngokusebenzisa i-fatty acid metabolism. Lokhu kungasiza ekunciphiseni ubungozi besifo sikashukela sohlobo 2. [1]
2. Amafutha omnqumo e-virgin angeziwe
Amafutha omnqumo e-extra virgin enziwa ngeminqumo ecindezela amakhaza. Ukudla okwenziwe ngamafutha omnqumo kuvame ukukhuphula inani elincane kuphela likashukela egazini uma kuqhathaniswa namafutha ommbila. Ukuhlaziywa kwe-meta ngamafutha omnqumo kukhombisile ukuthi uwoyela unenzuzo ekuphathweni nasekuvinjelweni kohlobo lwesifo sikashukela sohlobo lwe-2. Ungasebenzisa amafutha omnqumo ukugqoka, ukudipha nokupheka okushisa okuncane. Gwema ukupheka okushisa okuphezulu nokuthosa ngamafutha omnqumo. [okubili]
3. Amafutha omnathi
Uwoyela weWalnut usebenza ngokulwa nesifo sikashukela sohlobo 2. Icebile ku-polyunsaturated fatty acid, omega 3 namavithamini amaningi, alusizo kakhulu kwabanesifo sikashukela. Uwoyela we-Walnut uqukethe amazinga aphezulu we-Alpha-linolenic acid (ALA) asiza ukunciphisa ukuzila ushukela wegazi kanye ne-HbA1c lapho iphuzwa izinyanga ezintathu, i-15g nsuku zonke. [3]
4. Amafutha esundu
Amafutha esundu abhekwa njengowoyela wemifino odla kakhulu emhlabeni wonke. Kodwa-ke, ukusetshenziswa kwayo kuxhumene nengozi eyengeziwe yesifo sikashukela nezifo zenhliziyo. Lokhu kungenxa yokuthi uwoyela wesundu uqukethe amaphesenti angama-40 e-monounsaturated fatty acid namaphesenti ayi-10 we-polyunsaturated fatty acid, okuhle ngombono wezempilo kepha futhi aqukethe amaphesenti angama-45 amafutha agcwele, angakhuphula ubungozi besifo sikashukela. Kodwa-ke, iyathandwa ngenxa yokuncibilika kwayo okuphezulu nokumelana ne-oxidative ngenxa yamafutha agcwele. [4]
5. Amafutha anamanzi
I-flaxseed icindezelwe kakhulu ukuthi u-oyela wayo uwasebenzisele izinhloso eziningi. Kodwa-ke, kubhekwa njengesengezo sokudla sabantu abanesifo sikashukela ngenxa yokuxinana okuphezulu kwama-omega 3 fatty acids. Ucwaningo lukhombisile ukuthi uwoyela we-flaxseed awukhombisi umthelela ku-insulin, ukuzila ukudla kweglucose kanye namazinga we-HbA1c ngemuva kokusetshenziswa. Ngakho-ke, kungaphethwa ngokuthi uwoyela ungasetshenziswa ekuphatheni kahle uhlobo lwesifo sikashukela sohlobo 2. [5]
6. Amafutha wamantongomane aseMacadamia
Uwoyela waziwa ngokwenza ngcono amazinga e-lipid noma e-cholesterol emzimbeni, wona wona othuthukisa ukuzwela kwe-insulin futhi wehlise ukuvuvukala kwama-cytokines. Amafutha wamantongomane aseMacadamia acebile ngama-monosaturated fatty acids, cishe amaphesenti angama-65 e-oleic acid namaphesenti ayi-18 e-palmitoleic acid. Lokhu kusiza ukunciphisa ukuvuvukala okuyimbangela enkulu yesifo sikashukela. [6]
7. Amafutha eCanola
Uwoyela weCanola wenziwa ngokukhipha i-rapeseed, isitshalo sezimbali esikhanyayo ngokugqamile. Ayithathi hlangothi kokunambitheka futhi inenani eliphakeme lama-acid e-omega-3. Ngenxa yenani eliphansi lamafutha agcwele, kubhekwa njengomunye wamafutha okupheka amahle kakhulu kubantu abanesifo sikashukela. Ucwaningo luye lwabonisa ukuthi uwoyela we-canola unciphisa ukucindezeleka okwenziwe nge-oxidative nokuvuvukala emzimbeni, okusiza ukuthuthukisa izinkinga zesifo sikashukela ngenxa yalezi zinto. [7]
8. Amafutha ka-sunflower
Ucwaningo lukhombisile ukuthi uwoyela we-sunflower wehlisa kakhulu i-glucose egazini emzimbeni. Okuqukethwe okuphezulu kwe-oleic acid emafutheni kunomthelela ekwehliseni i-cholesterol ephelele emzimbeni. Lokhu kuthuthukisa ngqo amazinga e-insulin kanye nephrofayili ye-lipid futhi kuvimbele ubungozi besifo se-metabolic syndrome, esaziwa ngokubanga isifo sikashukela. [8]
9. Amafutha eSesame
Lokhu kwenziwa ngembewu yesesame engadayisiwe noma ethosiwe. Ucwaningo luxhumanisa ukusetshenziswa kukawoyela wesame ekwehliseni umfutho wegazi nokwenza ngcono isimo se-antioxidant, ezigulini ezinesifo sikashukela. Ucwaningo luphinde lubalule ukuthi uwoyela wesame ungasetshenziswa ngokuphepha ngokuhlanganiswa kwezidakamizwa ukuphathwa kwesifo sikashukela. Amafutha eSesame anephuzu lentuthu eliphezulu futhi lokhu kwenza kube yindlela enhle yokupheka okuphezulu kokushisa. [9]
10. Amafutha e-avocado
Uwoyela we-avocado uphethe inani eliphakeme lamafutha e-monounsaturated futhi futhi ungomunye wemithombo engcono kakhulu ye-oleic fatty acid. Amafutha aseMonounsaturated asiza abanesifo sikashukela ukucubungula i-glucose futhi basebenzise i-insulin ngempumelelo. Izithako zalo zisetshenziswa kakhulu ukuvimbela ukungasebenzi kobuchopho okubangelwa yisifo sikashukela. [10]
11. Amafutha erayisi we-rice
I-Oleic acid emafutheni welayisi we-rice ibaluleke kakhulu. Ukudla kwayo kunciphisa kakhulu inani le-serum cholesterol kanye nokumelana ne-insulin lapho kudliwe izinsuku ezingama-50. Uwoyela welayisi we-rice wenziwa ngokukhipha uwoyela engxenyeni engaphandle eqinile yelayisi. Ine-flavour emnene nephuzu eliphakeme lentuthu. [ishumi nanye]
12. Amafutha amantongomane
Ukwehliswa kukashukela egazini ngokusetshenziswa kukawoyela wamantongomane kuncane kakhulu kepha kuyasebenza. Kuvame ukwehlisa amazinga we-cholesterol amabi futhi kwandise amazinga e-antioxidant emzimbeni, isibalo sawo esiphansi esiyimbangela enkulu yokuvuvukala. [12]
Imibuzo evame ukubuzwa
1. Yimaphi amafutha okupheka amahle kakhulu kubantu abanesifo sikashukela?
Amafutha okupheka amahle kakhulu kubantu abanesifo sikashukela yilawo aqukethe amazinga aphezulu e-polyunsaturated kanye nama-monounsaturated fatty acids ngenkathi amazinga aphansi e-fattyated fatty acids. Kubandakanya i-virgin coconut oil, i-sesame oil ne-flaxseed oil.
2. Ngabe uwoyela lwesinaphi muhle yini kubantu abanesifo sikashukela?
Amafutha wesinaphi akhishwa embewini yesinaphi eyomndeni ofanayo we-rapeseed, lapho kukhishwa khona uwoyela we-canola. Ziphansi kuma-carbs namafutha futhi zisiza ukunciphisa i-cholesterol embi emzimbeni, okusiza futhi ukulawula amazinga e-glucose.
3. Ngabe amafutha omnqumo asilungele yini isifo sikashukela?
Yebo, uwoyela owengeziwe we-olive ungcono kakhulu ekunciphiseni ubungozi besifo sikashukela nokulawula izinga le-glucose kuhlobo 2 sikashukela.
