Ukuba ukhetha ukulandela ukutya kwakho, kubalulekile ukuba ufunde ukuqonda ukutya okunamafutha. Lo ngumthombo onamandla kunabo bonke, nangona kunjalo, kuxhomekeke kwimihlobo yamathambo, bangakwazi ukuthwala umzimba ukuzuza kunye nokulimaza.
Ukutya okunamafutha aphilileyo
Amafutha ancedo aqulethe izinto eziyimfuneko kumzimba womntu ziquka i-monounsaturated (omega-9) kunye ne-polyunsaturated (omega-3 kunye ne-omega-6). Ungayifumana kwimveliso elandelayo:
- intlanzi kunye neoli yeentlanzi;
- ioli yemifuno (le nkokeli phakathi kokutya okunamafutha amaninzi);
- iinantambo kunye nembewu.
Ezi zintlobo zamafutha ziyanceda kakhulu, ukuphucula imetabolism kunye nokwakheka kwegazi, ukwandisa ubunzima, inxaxheba ekulawuleni ukutya kunye nokulahleka kwesisindo, ukwenza izinto ezinokutsha, ukuphucula isikhumba, iinwele kunye nezipikili, ukukhuthaza ukulungelelaniswa kwenkqubo ye-hormonal. Le mafayimu ayifanele ayisoyike-ayimfuneko kumzimba, kwaye ukukhutshwa kwabo ekudleni kuyakulimaza impilo yakho kuphela.
Iingcali ziyavumelana ngombono wokuthi umntu kufuneka athole ubuncinane ama-30 grams weenqatha ngosuku, kodwa angabi ngaphezu kwe-100-150 (lo ngumgangatho wabantu ababandakanyeka ekwakheni umzimba okanye emsebenzini onzima ngokomzimba).
Ziziphi ukutya eziqukethe amafutha anobungozi?
Inani lamafutha anobungozi kubandakanya amafutha azalisiweyo kunye namafutha atshintshe (ezi ziimveliso zokufakelwa). Kubalulekile ukufunda
- ukuqaphela ukutya okunamafutha apheleleyo, nokunciphisa ukusetyenziswa kwazo:
- igargarine, isasazeka;
- amafutha ezilwanyana zonke iintlobo - i-fat intere, ibhotela, ushizi, ioli yeentso kunye namafutha amhlophe emzimbeni (kubandakanya isikhumba seentaka);
- amafutha emifuno ezitshisayo (isundu, ioli yekkokonti);
- iimveliso zezilwanyana ezinamafutha (inkunzi yenkomo, inkunzi yemvu, ngakumbi ingulube);
- ukutya okukhawulezayo (ii-hamburgers, fries zaseFransi, njl);
- i-confectionery kunye nechocolatelethi;
- iimveliso zobisi ezinamafutha (ubisi, ukhilimu, njl.).
Ukuba udidi oludlulileyo lulula ngokwaneleyo ukunqumla kwisondlo sakho, ngoko amafutha atyhulwayo kufuneka asuswe ngokupheleleyo. le ndlela ecacileyo yokunyanyisa kunye neengxaki zempilo. Zifumaneka kwi-cookies, i-donuts, iimpahla ezibhaka, ukutya, ukutya kunye neemveliso ezifanayo.
