Ngokuqinisekile uyazi ukuthi amafutha okudla ngokuvamile ayimbangela yokudlulela esikhwameni. Lokhu kuyiqiniso ngempela: kungamafutha ukuthi inani elikhulu kakhulu lama-calories limbozwe, futhi ngothando lomuntu lokudla okunamafutha ngezinye izikhathi kungase kube nzima ukubhekana nalo. Bambalwa abantu abanamathela emvelweni - amafutha akufanele adlule kuka-20% wokudla kwansuku zonke (lokhu cishe ku-40-50 g). Ama-Chips, noma yikuphi isidlo esomisiwe, ukhilimu we-confectionery, ama-sausages - konke lokhu kukuvumela ukuba usheshe udlule izinga, noma ngabe udla imikhiqizo encane kakhulu. Uma ukhetha ukudla okunamafutha aphansi, amathuba okuba, uzoba nezinkinga ezincane ngokukhululeka ngokweqile.
Okuqukethwe kwamafutha ekudleni
Singahlukanisa ngokweqile konke esikudlayo emaqenjini amaningana, ngokususelwa emanzini emikhiqizo. Ngokusho kokuqukethwe kwamafutha ngamagremu angu-100 omkhiqizo, izigaba ezinhlanu zingahlukaniswa, ezibonisa ukuthi yikuphi ukudla okucebile emafutheni, nokuthi yiziphi amafutha aphansi.
- Ukudla okunamafutha amaningi (ama-gramu angu-80) . Le yemifino, ukhilimu, ibhotela (ikhulu lamafutha yemifino ihanjiswa ngemikhiqizo yalolu hlobo), igargarine, isinqumelo, ukupheka amafutha. Konke lokhu kusetshenziselwa ukudla kudinganiselwe, ngoba imikhiqizo enjalo ingaholela ekuzuzeni okusheshayo kwesisindo, uma imisiwe kakhulu.
- Imikhiqizo enomthelela ophezulu we-fat (kusuka kuma-20 kuya kwangu-40 amagremu) . Lokhu cishe zonke izinhlobo zamahisi, ukhilimu namafutha omuncu omuncu (okuvela kokuqukethwe kwamafutha angu-20%), amadada, goose, ingulube, kanye nama-sausages azo zonke izinhlobo, ama-sausage yobisi, ama-sprats, noma yimaphi amaqebelengwane, ushokoledi, i-halva. Imikhiqizo enjalo kufanele isetshenziswe ngokucophelela futhi ngokulinganisela, ngoba ngokungafani neqembu lokuqala, elisetshenziswa ngokuvamile kancane kancane, kule mikhiqizo, abaningi abazi izinyathelo.
- Imikhiqizo enomthelela omningi we-fat (kusuka ku-10 kuya ku-19,9 amagremu) . Lezi zinhlayiya ezinamafutha amaningi, ushizi, ukhilimu u-ayisikhilimu, amaqanda, iwundlu nezinkukhu, ama-sausages enkomo, itiye kanye nama-sausage okudla, kanye nezinhlanzi ezinamafutha - i-salmon, i-sturgeon, i-saury, i-herring, i-caviar. Le mikhiqizo inconywa ukuba isetshenziswe njalo, ngoba ingenezelwa kalula kunoma yikuphi ukudla kokuqukethwe okunamafutha aphansi, yingakho iba yisisekelo sokudla okunempilo nokulinganisela.
- Imikhiqizo enokuqukethwe okuphansi kwamafutha (kusuka ku-3 kuya ku-9.9 amagremu). Lolu ubisi, i-yogurt enamafutha, ubisi lwe-ayisikhilimu , i-cottage shizi enesibindi, i-cow, i-sheep, i-horse mackerel, i-mackerel, i-salmon ebomvu, u-grass, ama-buns, ama-sprats, kanye namaswidi e-fondant. Ukudla okunjalo kungabalwa ekudleni ngaphandle kokwesaba, ngoba ngisho noma uwasebenzisa kakhulu, akulimazi wena nomuntu wakho, kodwa kuzonikeza umzimba amafutha afanele.
- Imikhiqizo ene-fat fat content (ngaphansi kuka-3 amagremu) . Lokhu kubhontshisi, okusanhlamvu, ubisi lwamaprotheni, ushizi oluncane lwe-cottage shizi, i-cod, i-hake, isinkwa, i-pike perch, i-pike. Ukudla lokhu kudla kuphephile ngokuphelele, bafanele ngisho nalabo abambelela ekudleni okuqinile ukulahlekelwa isisindo.
Akudingeki ukuthi, imikhiqizo equkethe amafutha inezinga elihlukile losizo lomzimba. Kuxhomeke kunhlobo lamafutha.
Amafutha okudla: awusizo futhi ayingozi
Amafutha angenayo i-unsaturated ne-polyunsaturated yizona eziwusizo kakhulu, futhi zikhona
- Ukudla okuqukethe amafutha agcwele - ushizi, amaqanda amaqanda, isinqumelo nenyama, amafutha ancibilikisiwe, ama-shrimp nama-lobster, ubisi nemikhiqizo yobisi, ushokoledi, ukhilimu, isundu, ukonathi kanye nebhotela.
- Imikhiqizo equkethe amafutha angasetshenzisiwe - amantongomane, ama-oliva, izinkukhu, i-avocade, umdlalo, ikhasew, umnqumo nebhotela le-peanut.
- Imikhiqizo equkethe amafutha ase-polyunsaturated - ama-alimondi, imbewu, ama-walnuts, inhlanzi, ummbila, i-linseed, i-rapeseed, ikotini, i-sunflower kanye namafutha we-soya.