Mhlawumbe, ngemva kokuzwa inkulumo ethi "amafutha omnqumo wokulahlekelwa isisindo", uzocabanga ukuthi izwe liye lashisa. Amafutha nokunciphisa, akunjalo, akunjalo yini? Kodwa lapho ukhona, ungakwazi ngempela ukulahlekelwa isisindo ngamafutha omnqumo. Futhi manje sizokutshela ukuthi kungani kungenzeka nokuthi kufanele usebenzise kanjani amafutha omnqumo ngokufanele ukufeza ukuvumelana okufisayo.
Izakhiwo zamafutha omnqumo
Amafutha omnqumo anezindawo eziningi eziwusizo, phakathi kwazo lapho isikhundla esiphezulu khona amandla okunciphisa inani le "cholesterol" embi. Futhi konke ngenxa yokuqukethwe okuphezulu kwamafutha omnqumo amafutha omnqumo. Kodwa lena ibhotela, ungase uthi, kungasiza kanjani ukulahlekelwa isisindo? Umbuzo onjalo wavela ngisho nangaphambi kososayensi, futhi, ngaphandle kokucabanga kabili, benza izifundo ezifanele. Kwakukhona ukuthi ukusetshenziswa kwamafutha e-monounsaturated kunciphisa kakhulu ukudla. Ukudla namafutha anjalo kusebenza kakhulu kunokudla okungenamafutha ngokuphelele. Ngakho ukusetshenziswa kwamafutha omnqumo wokulahlekelwa isisindo kulungile futhi kunikeza imiphumela emihle. Ngaphezu kwalokho, ososayensi bakholelwa ukuthi ngisho nangaphandle kokuzikhandla ngokomzimba nemikhawulo ekhethekile ekudleni, kungenzeka ukufezekisa ukulahlekelwa isisindo ngokufaka wonke amafutha ekudleni nama-monounsaturated.
Kuhle futhi ngaphandle kokulahlekelwa isisindo, ukusetshenziswa kwamafutha omnqumo njalo kuzonikeza umzimba wakho amanye amabhonasi amnandi. Isibonelo, okuqukethwe okuphezulu kwe-vitamin E emafutheni, kuzosiza isikhumba ukuthi silondoloze intsha nobuhle, futhi izinzipho nezinwele ziyoqinisa ngokuphawulekayo. Kodwa amafutha omnqumo aqukethe namavithamini A, D, K kanye nama-acids ewusizo. Phakathi kwalezi zinsuku, i-oleic iphawuleka ngokukhethekile, ngoba iyanciphisa isifiso sokudla futhi isiza abantu ukuba balahlekelwe isisindo. Ngaphezu kwalokho, akuyona yonke imfanelo ewusizo ye-oleic acid. Ngokombiko owodwa, uyakwazi ukunciphisa ubungozi bokuba nezicubu zomdlavuza. Ngokuvamile, usebenzisa amafutha omnqumo wokulahlekelwa isisindo, ngeke ususe kuphela amamentimitha angaphezu kwalokho, kodwa futhi uzobukeka kangcono futhi ukhanye.
Ungathatha kanjani amafutha omnqumo?
Kusobala ukuthi ukuthola umphumela omuhle udinga ukwazi ukusebenzisa kahle amafutha omnqumo, kahle, ungaphuzi esikhundleni setiyi, empeleni? Cha, awudingi ukuphuza ngobuningi. Ukuze ulahlekelwe isisindo, kuzothathwa ngendlela efanele esiswini esingenalutho kwi isipuni samafutha omnqumo, njengomuthi - kahle, akuwona wonke umuntu othanda ukunambitheka kwebhotela. Nakuba, ngenxa yobuhle futhi kungabekezelela. Kuhle, kungaba kuhle ukuthatha ibhotela evamile (ukhilimu omuncu, imayonnaise) ngamafutha omnqumo. Mhlawumbe, qala okokuqala ugcwalise isaladi oyithandayo ngekhukhamba kanye utamatisi namafutha omnqumo esikhundleni ukhilimu omuncu kuyoba okungavamile, kodwa ngokuhamba kwesikhathi, ukugqoka okunjalo kuyobonakala kubumnandi kuwe. Noma kunjalo ungathola izitsha eziningi okumnandi (futhi ama-saladi, afaka) ngamafutha omnqumo. Ngakho ukufakwa kwalomkhiqizo ekudleni ngeke kube buhlungu kakhulu, kunokushiya ingxenye yengxenye evamile yokudla. Yebo, uma kungekho amandla okuyeka isangweji ngebhotela, ungazama ukwenza lokhu kudla kube okuncane kakhulu. Ukuze wenze lokhu,
Futhi amathiphu amanye awusizo
Njengoba amafutha omnqumo akuyona umkhiqizo ojwayelekile kuwo wonke umuntu, kufanelekile ukukhuluma ngokulondoloza ngokuningiliziwe. Izitsha ezingcono kakhulu zamafutha omnqumo ibhodlela lesilazi lamagala amnyama, izinto zokuplastiki azifisi. Gcina amafutha endaweni epholile futhi emnyama, esiqandisini sizokwenza. Ngesikhathi sokuqala, ukukhipha amafutha esiqandisini bese ubona ukuthi sekulahlekelwe ukuhambisana nokuphefumula, ungesabi, kuzobuya wonke amafutha ngokushesha. Sibheka ilebula, amagama athi "mnene" nelithi "ukukhanya" abonisa izinga lokuhlanzwa kwamafutha, hhayi okuqukethwe kwawo okunamafutha. Amagama athi "intombi" nelithi "insizwa eyengeziwe" kusho ukuthi la mafutha awakwazi ukufutheka, ngakho-ke awudingi lutho ukuze ujabule kuso. Ukupheka komlilo wamafutha omnqumo kuyinyanga ezingu-6. Futhi ungacabangi ukuthi ukudla amafutha omnqumo, ubeka esikhundleni samafutha omnqumo - eminqumo imayini ibhotela i-7% kuphela.