I-cholesterol ephezulu egazini - isishayo sangempela ezikhathini zanamuhla. Ngenxa yokwanda kwe-cholesterol, ingozi yesifo senhliziyo isanda, okuyisinye sezimbangela ezibaluleke kakhulu zokufa. Imithombo ye-cholesterol embi ingamafutha agcweleyo atholakala kwimikhiqizo eminingi yezimfuyo ezivela emfuyweni. Yingakho odokotela batusa ukuthi bahlanganise nemikhiqizo eminingi yokudla eyimithombo yamathuluzi angasetshenzisiwe awusizo.
Uyini umehluko emkhatsini wamafutha angasetshenzisiwe kanye nezinto ezigcweleyo?
Qonda umehluko phakathi kwamafutha agcwele futhi angasetshenzisiwe, kusiza ukutadisha amakhemikhali awo. Amafutha anelisekile ahlukaniswa nesibambo esisodwa se-carbon, esenza kube lula ukuhlangana ngama-spherical compounds, afake ama-cholesterol plaques futhi afakwa emaqenjini amafutha. Amafutha angasetshenzisiwe anesibopho kabili se-carbon, ngakho-ke ahlala esebenzayo, angena emangqamuzaneni esitokisini futhi angenzi ama-compounds aqinile egazini.
Noma kunjalo, lokhu akusho ukuthi amafutha agcwele, aqukethwe enyama, amaqanda, ushokoledi, ukhilimu, isundu kanye namafutha kakhukhunathi, kufanele akhishwe ngokuphelele ekudleni. Amafutha anelisekile ayadingeka ukuze kufinyeleleke kangcono kwamavithamini athile kanye nezici zokulandelela, ukusebenza kahle kwesistimu yokuzala yomuntu, ukukhiqizwa kwamahomoni kanye nokwakhiwa kwamangqamuzana eseli. Ngaphezu kwalokho, amafutha agcweleyo angumthombo owodwa wemandla futhi ayadingeka ikakhulukazi ngenkathi ebandayo. Umkhuba wansuku zonke wamafutha agcweleyo ngu-15-20 g.
Ngokuqondene nokukhuluphala, kungatholakala ngokusetshenziswa ngokweqile kwanoma yikuphi amafutha, ikakhulukazi - ngokuhambisana nama-carbohydrate engamanzi.
Yikuphi ukudla okuqukethe ama-unsaturated amafutha?
Amafutha angasetshenzisiwe aqukethe i-monounsaturated ne-polyunsaturated fatty acids. Zombili lezi zinhlobo ziwusizo ekunciphiseni izinga le-cholesterol elibi elibangelwa amafutha angaphezu kokugcwele ekudleni. Imikhiqizo equkethe ama-unsaturated amafutha ngokuvamile afaka kokubili izinhlobo zama-acids amafutha.
Umthombo owusizo kakhulu wamafutha angenayo i-oli yamafutha. Ngenxa yocingo elikhulu lama-acids e-monounsaturated, amafutha omnqumo asisiza ukuhlanza imithwalo yegazi nokunciphisa ukucindezeleka kwegazi, ukuvikela umdlavuza kanye nohlobo lwesibili lwesifo sikashukela, kuthuthukisa ukusebenza kobuchopho, isikhumba nezinwele. Kodwa-ke, kufanelekile ukukhumbula ukuthi umnqumo, njengawo wonke amafutha omquba, usalokhu unamafutha ahlanzekile, okuqukethwe okukhalori okuphezulu kakhulu. Ngakho-ke, udinga ukuyisebenzisa ezinxenyeni ezincane - akukho ngaphezu kwepuni, okuyinto, ngendlela, iyoba ngamakhilomitha angu-120!
Amafutha amaningi angasetshenzisiwe, ikakhulukazi ama-omega-3 (polyunsaturated fatty acids), aqukethe izinhlanzi zasolwandle (nazo zikhona ezinhlanzi zasemanzini, kodwa ngobuncane). Ngenxa yamafutha angenalutho, izinhlanzi zasolwandle ziyasiza kakhulu ohlelweni lwezinzwa, amalunga nezitsha, futhi okuqukethwe okuphezulu kwamavithamini namaminerali kwenza lo mkhiqizo ubaluleke kakhulu kubantu.
Imithombo ecebile yamafutha angasetshenzisiwe yiwoyela yemifino (i-linseed, ummbila, i-soya, i-sunflower), izilwane zasolwandle (ama-shrimps, ama-mussels, ama-oyster, ama-squids), amantongomane (ama-walnuts, ama-almonds, ama-hazelnuts, ama-cashews)
Ukulimala kwamafutha angenalutho
Amafutha ayingozi kunawo wonke, okudingeka akhishwe ekudleni yiwo wonke umuntu, angamafutha okudlulisa. Futhi, ngokumangalisayo, amafutha esitokisi akhiqizwa ngesisekelo samafutha angasetshenzisiwe awusizo. Ngenxa yenqubo ye-hydrogenation, amafutha yemifino abe nzima, njll. balahlekelwa amandla abo futhi bathole impahla yokwakha kalula i-thrombi emithanjeni yegazi. Amathambo e-Trans aphazamisa umzimba emangqamuzaneni, akhuthaze ukuqoqwa kwezidakamizwa, akhulise ingozi yesifo sikashukela, aphelise amandla omzimba futhi angabangela izinkinga eziningi zezempilo. Iqukethe ama-trans emayonnaise, igargarini, i-ketchup, neminye imikhiqizo ye-confectionery.