Amafutha ukutya

Ngokuqinisekileyo uyazi ukuba amafutha ekudleni ngokuqhelekileyo ayimbangela yokugqithisa kwinqeni. Oku kuyinyaniso: kusetyenziswa amafutha ukuba inani elikhulu leekhalori lifihliweyo, kwaye ngothando lomntu ngokutya okunamafutha kunokuba nzima kunzima ukuhlangabezana nalo. Bambalwa abantu abanamathela kumgangatho oqhelekileyo - amafutha akufanele adlule kwi-20% yokutya kwansuku zonke (oku malunga nama-40-50 g). Ii-chips, nayiphi na isidlo esisiweyo, ukhilimu we-confectionery, i-sausages-konke oku kukuvumela ukuba ungaphaya kwezinga, nokuba uthe wadla kakhulu loo mveliso. Ukuba ukhetha ukutya okunamafutha aphantsi, amathuba, uya kuba neengxaki ezincinci ngokugqithisa.

Ukutya kwamafutha kwindawo yokutya

Singakwazi ukwahlula ngokwemimiselo yonke into esiyidlayo kumaqela amaninzi, ngokusekelwe kwisixa semafutha kwimveliso. Ngokomxholo weoli u-100 amagremu womkhiqizo, iindidi ezinhlanu zingabonakala, ezibonisa ukuba zeziphi ukutya ezicebile kumafutha, kwaye ziphi i-fat fat-fat.

1. Ukutya okunamafutha amaninzi (ngaphezu kwama-gram 80) . Le mifuno, ukhilimu, ibhotela ecibilikileyo (ikakhulukazi iifuno zemifuno ifakwe kwiimveliso zolu hlobo), i-margarine, isinqumelo, amafutha okupheka. Yonke into isetyenziswe kwizidingo zokutya ezilinganiselwe, kuba iimveliso ezinjalo zingakhokelela ekuzuzeni ukunyusa umzimba, ukuba zizinzile.
2. Imveliso enomxholo ophezulu weoli (ukususela kuma-20 ukuya kuma-40 amagremu) . Loo phantse zonke iindidi zentshizi, ukhilimu kunye nococeko omuncu (kusuka kwi-20% ye-fat content), amadada, i-geese, ingulube, kunye ne-sausages zazo zonke iindidi, i-sausage zobisi, i-sprats, nayiphi na iigwele, i-tsholeta, i-halva. Iimveliso ezinjalo zimele zisetyenziswe ngokucophelela kwaye ngokufanelekileyo, kuba ngokungafani neqela lokuqala, elisetyenziswa ngokuqhelekileyo encinci, kule miveliso, abaninzi abayazi amanyathelo.
3. Iimveliso ezinomxholo omninzi we-fat (ukusuka ku-10 ukuya ku-19.9 amagremu) . I-cottage cheese enamafutha, i-cheese, i-cream ice cream, amaqanda, imvana kunye nenkukhu, i-sausages yenkomo, itiye kunye ne-sausages yokutya, kunye neentlanzi ezinamanci - i-salmon, i-sturgeon, i-saury, i-herring, i-caviar. Ezi mveliso zicetyiswa ukuba zithathwe rhoqo, kuba zinokudibaniswa lula kunoma yiyiphi into yokutya kwi-fat content content, yingakho ziba sisiseko sokutya okunokulinganisela.
4. Iimveliso ezinomgangatho ophantsi we-fat (ukusuka ku-3 ukuya ku-9.9 amagremu). Ubisi, i-yogurt enamafutha, ubisi lwe-ayisikrimu , i-cottage cheese enesibindi, inkunzi yenkomo, imvana ephilileyo, i-horse mackerel, i-mackerel, i-salmon ebomvu, i-salmon ebomvu, i-buns, i-sprats, kwakunye neesekese zothando. Ukutya okunjalo kungabandakanywa kwisondlo ngaphandle koyiko, kuba nangona usebenzisa izinto ezininzi, akukukhathazi wena nomfanekiso wakho, kodwa kuya kunika umzimba umzimba wamafutha afanelekileyo.
5. Imveliso enomgangatho weoli ophantsi (ngaphantsi kwama-3 amagremu) . Le ibhontshisi, okusanhlamvu, ubisi lweprotini, i-fat-cottage cheese, i-cod, i-hake, isonka, i-pike, i-pike. Ukutya oku kuphephile kakhulu, bafanelekile nakwabo abo banamathela kwisondlo esingqongqo ekulahlekeni kwesisindo.

Akufuneki ukuthetha, iimveliso eziqukethe amafutha zinomlinganiselo ohlukeneyo wokusebenzisa umzimba. Kuxhomekeke kuhlobo lwamafutha.

Amafutha okutya: aluncedo kwaye ayingozi

Amafutha angenayo i-Unsaturated kunye ne-polyunsaturated ngabantu awona luncedo kakhulu, kwaye aphakathi ivenkile yezolimo. I-fatty acids acids, ngokuchaseneyo, inzima, iyanzima ukugaya kwaye ayinakunceda kakhulu abantu (yinyama kunye nenqama yeoli, isinqatha, ioli yama palm). Iimveliso ezinamafutha azalisiweyo kufuneka zilinganiselwe kwisondlo. Ngoko, siya kufingqa:

1. Ukutya okunamafutha apheleleyo - ushizi, i-yolk yeqanda, isilwane kunye nenyama, amanqatha aqhathekayo, ama-shrimp kunye nama-lobster, ubisi kunye nemveliso yobisi, ushokoledi, ukhilimu, isundu, ikhonkco kunye nebhotela.
2. Imveliso equkethe ama-unsaturated amafutha - i-peanuts, ama-olives, inkukhu, i-avocados, umdlalo, i-cashew, i-olive kunye ne-bhotela.
3. Imveliso equkethe i-polyunsaturated oil - i-almond, imbewu, i-walnuts, intlanzi, ingqolowa, i-linseed, i-rapeseed, ikotoni, i-sunflower kunye neoli ye-soybean.