Kukho ukungaqondi kakuhle okuqhelekileyo malunga namafutha abangela ubunzima kwaye kubangela izifo ezahlukahlukeneyo ezingapheliyo. Kodwa umphumo wazo zonke iintlobo zeoli azifani. Ezinye ziyingozi ngoxa ezinye ziyingenelo. Kukho iindidi ezimbini zamafutha: amafutha anempilo kunye namafutha angenampilo. amafutha anempilo, i-omega 3, amafutha e-monounsaturated kunye namafutha e-polyunsaturated yahlulahlulwe yaba ziindidi ezincinci ezintathu. Ukuba amafutha angenampilo amafutha ahluthayo kunye namafutha agqithisiweyo ihlelwe njenge.
Amafutha ahluthayo kunye namafutha e-trans Nangona zihlelwe kudidi olufanayo, zineempawu ezahlukileyo omnye komnye.
Yintoni amafutha ahluthayo?
Luhlobo lweoli oluqinileyo kubushushu begumbi. Konke ukutya okunamafutha kwenziwa ngumxube weentlobo ezahlukeneyo zamafutha.
Amafutha ahluthayo afumaneka kakhulu kwiimveliso zezilwanyana. Nangona kunjalo, i-coconut i-coconut oyileOkunye ukutya okusekelwe kwizityalo, okufana neoli yesundu neoli yesundu, nako kunamafutha achumileyo. Okunye ukutya, okunjengokutya okuqhotsiweyo nokutya okusele kupakishwe, nako kunamafutha amaninzi.
Amafutha ahluthayo athathwa njengengenampilo njengoko enyusa umthamo we-cholesterol embi. Ngolu phawu, kubangela ukwanda komngcipheko wesifo senhliziyo kunye ne-stroke.
Uphawu oluhle lwamafutha ahluthayo kukuba ngelixa unyusa i-cholesterol embi, ikwanyusa i-cholesterol elungileyo. Amafutha ahluthayo akanampilo xa esetyenziswe ngobuninzi.
Yintoni i-trans fat?
amafutha transkukuguqulwa kwe-oyile yemifuno ibe ngamafutha aqinileyo kunye negesi ye-hydrogen kunye ne-catalyst. Luhlobo lwamafutha angenampilo owenziwe yinkqubo ye-hydrogenation.
Inyama yenkomo, Ezinye iimveliso zenyama, ezinje ngemvana kunye neemveliso zobisi, ngokwendalo ziqulathe amanqana amancinane e-trans fat. Ezi zibizwa ngokuba ngamafutha endalo kwaye zisempilweni.
Kodwa amafutha e-trans ekutyeni okucutshungulweyo okufana nokutya okukhenkcezisiweyo kunye nemajarini eqhotsiweyo anyusa i-cholesterol embi. Ngoko ke, ayinampilo.
I-trans fat ayilungelanga intliziyo kunye nemithambo yegazi kwaphela. Ibangela ukwanda kwamanqanaba e-cholesterol kwaye ibangele ukuvuvukala emzimbeni. ukumelana ne-insulinYintoni ebangela ukuba ingakhokelela kwiimeko ezifana nokutyeba kunye nesifo seswekile.
Ezinye iindlela ezisempilweni kunamafutha ahluthayo kunye namafutha agqithisiweyo
Amafutha ahluthayo kunye namafutha e-trans Endaweni yokhetho olungenampilo njenge:
- Kupheke ukutya kwakho ngeoli yomnquma.
- Khetha ubisi lweskim endaweni yobisi olupheleleyo.
- Sebenzisa ubisi endaweni yekrimu.
- Esikhundleni senyama ebomvu, yidla iimveliso zenyama ezincinci ezifana nenkukhu yenkukhu kunye nenyama yenkomo.
- Yitya ukutya okubhakiweyo nokubisiweyo endaweni yokutya okuqhotsiweyo.
- Ngaphambi kokupheka inyama, susa amanqatha.
- Sebenzisa ezinye iindlela zeswekile njengobusi endaweni yeswekile yetafile.
Yitya ukutya okuqulethe i-monounsaturated fat, i-polyunsaturated fat kunye nemilinganiselo encinci yamafutha ahluthayo. Ziphephe iimveliso ezinamafutha agqithisiweyo, afana nokutya okuqhotsiweyo kunye nokutya okucoliweyo.
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