Uma unquma ukulandela ukudla kwakho, kubaluleke kakhulu ukufunda ukuqonda ukudla okuqukethe amafutha. Lo ngumthombo onamandla kunawo wonke, noma kunjalo, kuye ngokuthi uhlobo lwamafutha, bangakwazi ukuthwala umzimba uzuze futhi ulimaze.
Ukudla okuqukethe amafutha enempilo
Amafutha ayusizo aqukethe izinto ezidingekayo emzimbeni womuntu afaka i-monounsaturated (omega-9) ne-polyunsaturated (i-omega-3 ne-omega-6). Ungabamukela kusukela emikhiqizweni elandelayo:
- izinhlanzi nezinhlanzi zezinhlanzi;
- amafutha yemifino (lo umholi phakathi kokudla okunamafutha amaningi);
- amantongomane nembewu.
Lezi zinhlobo zamafutha ziwusizo kakhulu, zithuthukisa ukugaya umzimba kanye nokwakheka kwegazi, ukwandisa ubungqabavu, ukufaka isandla ekulawuleni ukudla kanye nokulahlekelwa isisindo, kusebenze izenzo zokulwa nokuvuvukala, ukuthuthukisa isikhumba, izinwele nezipikili, ukukhuthaza ukusimamisa isimiso se-hormonal. Lawa mafutha akufanele asabe - ayadingeka emzimbeni, futhi ukuxoshwa kwabo ekudleni kuzolimaza impilo yakho kuphela.
Ochwepheshe bavumelana ngombono wokuthi umuntu kufanele athole ama-gramu angama-30 amafutha ngosuku, kodwa angaphezu kuka-100-150 (lokhu kungumgomo wabantu abahlanganyela emsebenzini wokwakha umzimba noma umsebenzi onzima womzimba).
Yikuphi ukudla okuqukethe amafutha anobungozi?
Inombolo yamafutha anobungozi kuhlanganisa amafutha agcwele kanye namafutha ashubile (lawa mafutha okufakelwa). Kubalulekile ukufunda
- ukuqaphela ukudla okuqukethe amafutha agcwele, nokunciphisa ukusetshenziswa kwabo:
- i-margarine, isakazeka;
- amafutha ezilwane ezinhlobo zonke - amafutha angaphakathi, ibhotela, ushizi, amafutha wezinso namafutha amhlophe enyama (kubandakanya isikhumba sezinyoni);
- amafutha yemifino ezishisayo (isundu, amafutha kakhukhunathi);
- imikhiqizo yamafutha enyama (inyama yenkomo, amawundlu, ikakhulukazi ingulube);
- ukudla okusheshayo (amabhisikidi, amafries aseFrance, njll);
- i-confectionery ne-chocolate;
- imikhiqizo yobisi (fat, ukhilimu, njll).
Uma isigaba sangaphambilini sanele ngokwanele ukusika ekudleni kwakho, amafutha okuthutha kufanele asuswe ngokuphelele. lena yindlela eqondile yokukhuluphala ngokweqile nezinkinga zempilo. Zitholakala kuma-cookies, ama-donuts, izimpahla ezibhaka, ukudla okulula, ama-chips nemikhiqizo efanayo.
