I-fat grape is concept multi-faceted kwaye abaninzi banokudideka kuyo. Wonke umntu uyazi ukuba, umzekelo, ioli yeoli iyanceda. Kodwa ngaba luncedo ukufaka ioli yesundu kwi-ayisikrimu? Ngaba usasazeka ngemifuno yemifuno ewusizo? Kuzo zonke le mibuzo uza kufunda iimpendulo kweli nqaku.
Yintoni echaphazelekayo ngemifuno yemifuno?
Uluhlu lwemifuno yemifuno lubandakanya zombini ioli kunye neyingozi. Ngenxa yokuba ukuhlenga ngokwemvelaphi yemvelaphi (inkunkuma yemifuno okanye isilwanyana) ayisoloko ibonisa iintlawulo zemveliso.
Ngokomzekelo, ioli yemifino ibandakanya umnquma onobugcisa, ibhotela enobisi kunye nobungozi - isundu kunye nekakhukhunathi. Kwaye iifama zezilwanyana ziquka ioli yeentlanzi ezinobungozi kunye namafutha ezilwanyana ezimazayo (amaninzi angaphakathi, amanqatha, njl.).
Le nto kukuba kubalulekile ukuhlukanisa amafutha ukusuka kwinqanaba leembono kwiintlobo zintathu - i-faturated, monounsaturated kunye ne-polyunsaturated fats.
Amafutha anelisiweyo - amafutha wesakhiwo esinyeneyo angagciniweyo, kwaye ahlala ehlala emzimbeni, ayibetha kwaye agqitywe iinqanawa ngee-cholesterol plaques. Eli candelo libandakanya isundu, i-coconut ioli kunye ne-cocoa ibhotela, kunye nazo zonke iintlobo zezilwanyana zezilwanyana - ingaba i-margarine, inqatha, inyama enamafutha, ibhotela okanye nezinye iimveliso zobisi ezinomxholo ophezulu. Zifanele zifakwe ngaphandle kokutya!
Amafutha aseMonounsaturated okanye i-oleic acid (i-omega-9) iyona nxalenye ebalulekileyo yomzimba womntu, okukuvumela ukuba ulwa nesifo sikashukela, i-oncology, unciphise ukukhuseleka, ubunzima kunye nezinye izifo. Unokuzifumana kumnquma kunye neebhotela, i inkuku, i-avocado kunye neminquma. Lawa mafutha enempilo, kwaye kufuneka abe kukutya.
Amafutha asePolunsaturated (i-omega-3 kunye ne-omega-6) ngamafutha anikezwa ngumzimba, kwaye kufuneka atholakale ngokutya, njengoko athatha inxaxheba kuzo zonke iinkqubo zokuxilisa nokuphucula ubukhulu. Eli candelo libandakanya i-rape e-rapeseed kunye ne-linseed ioli, ioli ye-walnut kunye nengqolowa yengqolowa, kunye neentlanzi kunye neoli yeentlanzi yimithombo ye-omega-3. Kwaye imithombo ye-omega-6 yintlanzi, imbewu, ihotela, i-sunflower kunye neoli yegesi.
Ngaloo ndlela, inxalenye yemifuno kunye neoli iyanceda, ezinye ziyingozi. Kubalulekile ukukhumbula lo mmahluko kwaye ungenzi iimpazamo eziqhelekileyo.
Iifutha ezivuno kwiimveliso
Ukuba ekubunjweni kwanoma yimuphi umkhiqizo owubonile "inqatha yemifuno" - uyazi, yiyo loo mafutha azalisekile kakhulu - isundu okanye i-coconut oil. Impembelelo yabo emzimbeni womntu ayibi kakhulu, kodwa ngenxa yabo kunokwenzeka ukunciphisa kakhulu iindleko zemveliso, ngoko zongezwa ubuninzi beemveliso ezahlukeneyo.
Makhe siqwalasele ngokuthe ngqo, kunokuba le mafutha ahlambulukileyo ayinobungozi:
- ukuphazamisa umsebenzi wephepha lesisu;
- ziphantse zinyulwe, ngenxa yoko kwandisa ngokukhawuleza inqanaba le- cholesterol eyingozi kwigazi;
- loo mafutha akhuthaza ukuphuhliswa kwe-atherosclerosis;
- ngenxa yokusetyenziswa kolu hlobo lweoli, ukukhuluphala kukhula;
- ukusetyenziswa kweemveliso ezinjalo ngamafutha - ukutshatyalaliswa ngamandla kwi-cardiovascular system;
- Kule manqatha akukho phantse i-linoleic acid, ebonisa ukuba inkohlakalo eyenziwe ayihlawulwanga nonke.
Yingakho, xa ubona "imifuno yemifuno" engavakaliyo kwiluhlu lwezithako zomkhiqizo, kuyafaneleka ukuba siqonde ukuba ezi zinto azixabisi kwaye zisebenzise amafutha, kodwa amaxabiso angabizi kwaye anobungozi.
Imveliso equkethe iifama zemifuno
I-oli yePil Palm iyakuthandwa kakhulu: iimveliso, apho zongezwa khona, zigcinwa ixesha elide, azidingi iimeko zokugcina ezizodwa, zibambe ngokupheleleyo ifom kwaye zingalahleki kubonakala kwazo nangemva kokugcina ixesha elide. Njengomthetho, kunokwenzeka ukufumanisa amafutha emifuno enobungozi kwimveliso enjalo:
- iifrithi zaseFransi kunye nama-chips;
- i-hamburgers, i-cheeseburgers, kunye nezinye ukutya okukhawulezayo;
- iinkozo zommbila kunye neentonga;
- iintlobo ezahlukeneyo ezenziwe ngokufanelekileyo, i-marinades kunye ne-sauces;
- I-Candy, i-tshokoleta, iibisiki kunye nama-donuts;
- ukhilimu ongaqhelekanga;
- ezinye iintlobo zokutya okulungiselelwe;
- kubhaka kwemveliso yoshishino;
- inkukhu e nyukiweyo;
- ushizi;
- i-ayisikrimu, izitya ezininzi ezenziwe ngokufanelekileyo;
- ii-noodle ezisezantsi kunye neminye imikhiqizo eyomileyo;
- igargarine kwaye isasazeka.
Ukukhetha into kuloluhlu, ubuncinane, ungabi lisila kakhulu ukufunda iilebula ukhethe iimveliso ezingakulimazi wena kunye nosapho lwakho.