Amafutha emifino yimiqondo eminingi futhi abaningi badidekile kuyo. Wonke umuntu uyazi ukuthi, isibonelo, amafutha omnqumo ayasiza. Kodwa ingabe kuyasiza ukwengeza amafutha omnqumo ku-ayisikhilimu? Ingabe isakazeka ngamafutha yemifino ewusizo? Kuzo zonke lezi mibuzo uzothola izimpendulo ezivela kulesi sihloko.
Yini ephathelene namafutha emifino?
Isigaba samafutha yemifino kufaka kokubili amafutha awusizo kanye nokulimaza. Ngoba ukuhlukaniswa ngokwemigomo yemvelaphi (amafutha yemifino noma isilwane) akusho ngaso sonke isikhathi izinzuzo zomkhiqizo.
Isibonelo, amafutha yemifino afaka umnqumo owusizo, ibhotela le-peanut futhi eyingozi - isundu nesikhonathi. Futhi amafutha ezilwane afaka amafutha anhlanzi asebenzayo kanye namafutha ezilwane ezilimazayo (amafutha angaphakathi, amafutha, njll).
Into yukuthi kuyadingeka ukuhlukanisa amafutha kusukela ekubukeni kwezinzuzo ezigaba ezintathu - amafutha agcwele, ayenamathambo kanye nama-polyunsaturated.
Amafutha anelisiwe - amafutha wesakhiwo esinyene angagciniwe, futhi avame ukuhlala emzimbeni, ukuwagwaza nokugubha izitsha nge-cholesterol plaques. Lesi sigaba sibandakanya isundu, i-coconut oil kanye ne-cocoa ibhotela, kanye nazo zonke izinhlobo zamafutha wezilwane - kungakhathaliseki ukuthi i-margarine, amafutha, inyama enamafutha, ibhotela noma eminye imikhiqizo yobisi yamafutha aphezulu. Kufanele zikhishwe ekudleni!
Amafutha ase-Monounsaturated noma i-oleic acid (i-omega-9) iyisici esisebenzisekayo kakhulu emzimbeni womuntu, okukuvumela ukuba ulwe nesifo sikashukela, i-oncology, ukunciphisa ukuzivikela, ubuthakathaka nezinye izifo. Ungabathola emgqonyeni we-oliva ne-peanut, izinkukhu, i-avocado neminqumo. Lawa angamafutha enempilo, futhi kufanele abe ekudleni.
Amafutha we-Polyunsaturated (ama-omega-3 ne-omega-6) ngamafutha angasebenzi, futhi kufanele atholakale ekudleni, njengoba ehlanganyela kuzo zonke izinqubo ze-metabolic futhi ethuthukise amandla. Lesi sigaba sihlanganisa amafutha aphuziwe nama-linseed, amafutha omnunu kanye negciwane lesikolweni, nezinhlanzi nezinhlanzi nezinhlanzi ziyimithombo ye-omega-3. Futhi imithombo ye-omega-6 ingamantongomane, imbewu, i-cottonseed, i-sunflower namafutha ommbila.
Ngakho-ke, ingxenye yamafutha nemifino yemifino iyasiza, ezinye ziyingozi. Kubaluleke kakhulu ukukhumbula lokhu umehluko futhi ungenzi amaphutha avamile.
Amafutha emifino emikhiqizweni
Uma ekubunjweni kwanoma imuphi umkhiqizo owubonile "amafutha yemifino" - uyazi, yiwo lawo mafutha agcwele kakhulu - isundu noma amafutha kakhukhunathi. Ithonya labo emzimbeni womuntu alibi kakhulu, kodwa ngenxa yabo kungenzeka ukunciphisa kakhulu izindleko zokukhiqiza, ngakho-ke zengezwa emphakathini wemikhiqizo ehlukene.
Ake sicabangele ngokuningiliziwe, kunamagugu asitshalo ashibhile ayingozi:
- ukuphazamisa umsebenzi wepheshana lamathumbu;
- azicishe zingagciniwe, ngenxa yalokho okwandisa kakhulu izinga le- cholesterol eyingozi egazini;
- Amafutha anjalo akhuthaza ukuthuthukiswa kwesifo sokuqina kwesifo sofuba;
- Ngenxa yokusetshenziswa kwalolu hlobo lwamafutha, ukukhuluphala kukhula;
- ukusetshenziswa kwemikhiqizo enamafutha anjalo - ukushaya ngamandla ohlelweni lwe-cardiovascular;
- Kula manoni akusikho i-linoleic acid ewusizo, okusho ukuthi ukulimala okwenziwe akukhokhelwe nhlobo.
Yingakho, lapho ubona "amafutha yemifino" engaqondakali ohlwini lwalezi izithako zomkhiqizo, kuyafaneleka ukuqonda ukuthi lezi azizona amafutha awusizo futhi awusizo, kodwa amafutha angabizi futhi ayingozi.
Imikhiqizo equkethe amafutha yemifino
Amafutha wepilisi adumile kakhulu: imikhiqizo, lapho ifakwe khona, igcinwa isikhathi eside, ayidingi izimo zokugcina ezikhethekile, ibambelele ngokuphelele ifomu futhi ingalahlekelwa ukubukeka kwayo ngisho nangemva kokugcina isikhathi eside. Njengomthetho, kungenzeka ukuthola amafutha emifino ayingozi kwimikhiqizo enjalo:
- amafries aseFrance nama-chips;
- ama-hamburgers, ama-cheeseburgers, nokunye ukudla okusheshayo;
- ama-corn flakes nezinti;
- ama-sauces ahlukahlukene okwenziwe ngomumo, ama-marinades nama-sauces;
- Amakhadi, ushokoledi, ama-biscuits nama-donuts;
- ukhilimu ongavamile;
- ezinye izinhlobo zezitshalo ezenziwe ngomumo;
- ukupheka kokukhiqiza ezimboni;
- inkukhu ethosiwe;
- ushizi owenziwe;
- i-ayisikhilimu, ama-dessert amaningi akhiwe ngomumo;
- ama-noodle asheshayo kanye neminye imikhiqizo yomisiwe yomisiwe;
- i-margarine futhi isakazeka.
Ukukhetha okuthile kulolu hlu, okungenani, ungabi ovilapha kakhulu ukuze ufunde ilebula lokukhetha imikhiqizo engeke ikulimaze wena nomndeni wakho.