I-cholesterol ephezulu egazini - isifo esiyinyaniso samaxesha anamhlanje. Ngenxa yokwanda kwe-cholesterol, umngcipheko wesifo se-cardiovascular increases, enye yezona zibangela ezibalulekileyo zokufa. Imithombo ye-cholesterol embi yimihla epheleleyo efumanekayo kwimveliso emininzi yemvelaphi yezilwanyana. Yingakho oogqirha bancoma ukuba ba ndakanye kwimveliso yokutya eminye imithombo yendalo engabalulekanga.
Uthini umahluko phakathi kwamafutha angatshatkiweyo kunye nezinto ezizalisiweyo?
Ukuqonda umahluko phakathi kwamafutha apheleleyo kunye nee-insaturated, unceda ukufundela iimpawu zeekhemikhali. Amafutha anelisekile afakwe ngumbonakalo omnye wekhabhoni, owenza kube lula ukudibanisa kwiimveliso eziqingqiweyo, zenze i-cholesterol plaques kwaye zifakwe kwiivenkile zokutya. Amafutha angenayo i-unsaturated ine-bond kabini ye-carbon, ngoko ahlala ekhuthele, angene kwi-membranes yeseli kwaye angenzi amaqumrhu aqinileyo egazini.
Nangona kunjalo, oku akuthethi ukuba amafutha azalisiweyo, aqulethwe kwinyama, amaqanda, i-tshokoleta, ukhilimu, isundu kunye namafutha kakhukhunathi, kufuneka angabandakanywa ngokupheleleyo ekudleni. Iifutha ezanelisayo ziyimfuneko ukuze ulungelelaniso olungcono lweavithamini kunye nezinto ezilandelelanayo, ukusebenza kakuhle kwenkqubo yokuzala, ukuveliswa kwamahomoni kunye nokwakhiwa kweembrane zeeseli. Ukongezelela, amafutha azalisiweyo ngumthombo oyingqamle wamandla kwaye ziyimfuneko kakhulu kwixesha elibandayo. Imifuno yemihla ngemihla yefuthe egcweleyo i-15-20 g.
Ngokuphathelele ukukhuluphala, inokufunyanwa ngokusetyenziswa ngokugqithiseleyo kwanoma imaphi amafutha, ngokukodwa - ngokudibanisa ne-carbohydrate enokutya.
Kukuphi ukutya okuqukethe amafutha angatyiweyo?
Amafutha a-unsaturated aqukethe i-monounsaturated kunye ne-polyunsaturated fatty acids. Zomibini zezi zityalo zincedo ekunciphiseni i-cholesterol embi ebangelwa amafutha amaninzi okutya. Iimveliso ezinamafutha angenayo i-insaturated ziquka iindidi zombini ze-acid acids.
Umthombo oxabisekileyo kakhulu wamafutha angenayo i-oil oil. Ngombulelo kwinani elikhulu le-monounsaturated fatty acids, ioli yeoli iyanceda ukucoca imithana yegazi nokunciphisa uxinzelelo lwegazi, inokuthintela umdlavuza kunye nohlobo lwe-II lweswekile, kuphucula ukusebenza kwengqondo, isikhumba kunye neenwele. Nangona kunjalo, kulungile ukukhumbula ukuba umnquma, njengawo nawuphi na ioli yezityalo, isalathisi ecocekileyo, umxholo wekhalori ophezulu kakhulu. Ngoko ke, kufuneka usebenzise kwiincinci ezincinci - akukho ngaphezu kwepunipoon, leyo, ngendlela, iya kuba malunga ne-120 kilocalories!
Amaninzi amaninzi angatyiweyo, ngakumbi i-omega-3 (i-polyunsaturated fatty acids), ziqulethe iintlanzi zaselwandle (nazo zikhona kwiintlanzi zasemanzini, kodwa zincinci). Ngenxa yefuthe elingenayo i-fish, intlanzi yolwandle luncedo kakhulu kwinkqubo yeentlanzi, amaqabane kunye neempahla, kunye nomxholo ophezulu wamavithamini kunye neeminerali kwenza le nto ibaluleke kakhulu kubantu.
Imithombo ecebileyo yeemveliso ezingenayo i-oil oil (i-linseed, i-corn, i-soybean, i-sunflower), ukutya kwezilwanyana (i-shrimps, i-mussels, i-oyster, i-squids), i-nut (i-walnuts, i-almonds, i-hazelnuts, i-cashews)
Inobungozi bee-unsaturated fats
Amafutha anobungozi kakhulu, okufuneka afakwe ngaphandle kokutya kwabo bonke abantu, ayenamafutha atshintshe. Kwaye, ngokukratshi, i-trans amafutha aveliswa ngesiseko seemveliso ezingenayo i-insaturated. Ngenxa yenkqubo yo-hydrogenation, i-oyile yemifino iba nzima, balahlekelwa ukufaneleka kwabo kwaye bafumane ipropati ngokudala kalula i-thrombi kwimithambo yegazi. Amathambo eTr ayaphazamisa umonakalo ngaphakathi kweeseli, akhuphe ukuqokelela kwee-toxins, ukwandisa umngcipheko wesifo sikashukela, unciphise amandla omzimba kwaye kubangele ezinye iingxaki zempilo. Iqukethe ama-trans e-mayonnaise, igargarine, i-ketchup, ezinye iimveliso ze-confectionery.