Ayini Amafutha Angagcwalisiwe? Ukudla Okuqukethe Amafutha Angagcwalisiwe

Amafutha angenye yezinsika zokudla kwethu futhi anomthelela omkhulu empilweni yethu. Ikakhulukazi amafutha angenayo i-unsaturated angenye yezinhlobo zamafutha ezibalulekile kokubili ukunambitheka nempilo. Lawa mafutha anikeza izinzuzo ezihlukahlukene emizimbeni yethu ngenxa yephrofayili yawo ecebile yokudla okunomsoco.

Kulesi sihloko, sizohlola izihloko ezinjengokuthi ayini amafutha angenayo i-unsaturated, iyini imiphumela yawo empilweni, nokuthi yikuphi ukudla okuqukethe amafutha angenayo i-unsaturated. Ukuqonda indima yamafutha angenayo i-unsaturated empilweni enempilo kuzosisiza sithuthukise ngokuqaphela imikhuba yethu yokudla.

Ayini Amafutha Angagcwalisiwe?

Amafutha atholakala ekudleni atholakala kukho kokubili ukudla kwezilwane nezitshalo. Amafutha ahlinzeka ngama-calories, asiza ukumunca amavithamini athile futhi anikeze izakhi ezibalulekile ukuze umzimba usebenze.

Konke ukudla okunamafutha amaningi kuqukethe ingxube yamafutha ahlukene. Kunezinhlobo ezimbili eziyinhloko zamafutha, agcwele kanye ne-unsaturated. Amafutha agcwele awekho amabhondi aphindwe kabili esakhiweni sawo samakhemikhali, kuyilapho amafutha angagcwele anesibopho esisodwa noma ngaphezulu esikabili. Uma i-molecule yamafutha inesibopho esisodwa esiphindwe kabili, ibizwa ngokuthi amafutha e-monounsaturated;

Amafutha e-monounsaturated kanye ne-polyunsaturated anciphisa ingozi yesifo senhliziyo lapho esetshenziswa esikhundleni samafutha agcwele. Ngenxa yalokhu amafutha anempilo Kuyabhekwa.

Amafutha angenayo i-unsaturated ayi-acids enamafutha angakhiqizi umzimba kodwa adingekayo ekudleni okunempilo. Ngokuvamile zitholakala emithonjeni yezitshalo futhi ziwuketshezi ekamelweni lokushisa. Amafutha angenalutho ahlukaniswe izigaba ezimbili eziyinhloko: ama-monounsaturated nama-polyunsaturated fatty acids:

• I-Monounsaturated fatty acids (MUFA): Lawa mafutha aqukethe isibopho esisodwa esiphindwe kabili ku-fatty acid chain futhi asekela impilo yenhliziyo. Amafutha e-Olive, avokado futhi atholakala ekudleni okufana namantongomane.
• Amafutha e-Polyunsaturated fatty acids (PUFA): Ama-fatty acids aqukethe izibopho ezimbili noma ngaphezulu eziphindwe kabili. Aqukethe ama-fatty acids abalulekile njenge-omega-3 kanye ne-omega-6 fatty acids futhi anendawo ebaluleke kakhulu emzimbeni. Inhlanzi, i-flaxseed kanye I-Walnut Zitholakala ekudleni okufana.

Uyini Umehluko Phakathi Kwamafutha Asuthisiwe Nangagcwalisiwe?

Umehluko phakathi kwamafutha angenayo i-unsaturated kanye ne-saturated ingenye yezindaba eziyisisekelo okufanele uzazi mayelana nokudla okunempilo. Nansi umehluko omkhulu nezici phakathi kwalezi zinhlobo ezimbili zamafutha:

• Amafutha agcwele

Amafutha agcwele amafutha angenawo amabhondi aphindwe kabili emaketangeni awo e-fatty acid. Lokhu kusho ukuthi ukwakheka kwawo kwamangqamuzana kuqinile. Ngakho-ke, zikhona ngesimo esiqinile ekamelweni lokushisa. Ngokuvamile itholakala ekudleni okuvela ezilwaneni. Banamandla okwandisa kokubili amazinga e-cholesterol ephelele kanye ne-LDL cholesterol (low density lipoprotein), eyaziwa nangokuthi i-cholesterol embi, emzimbeni. Lesi yizifo zenhliziyo, ukukhuluphala futhi kwandisa ingozi yezinye izinkinga zempilo. Ukudla okunamafutha agcwele kuhlanganisa ibhotela, ushizi, ubisi, inyama, namanye amafutha emifino (isibonelo, amafutha esundu namafutha kakhukhunathi).

• amafutha angagcwele

Amafutha angenayo i-unsaturated aqukethe okungenani isibopho esisodwa esiphindwe kabili emaketangeni awo e-fatty acid. Lezi zibopho eziphindwe kabili zenza ama-molecule amafutha akhululeke kakhulu. Kungakho la mafutha evamise ukuba noketshezi ezingeni lokushisa elilingana negumbi. Amafutha angenayo i-unsaturated ahlukaniswe izigaba ezimbili eziyinhloko, njengoba sishilo ngenhla: amafutha e-monounsaturated (MUFA) namafutha e-polyunsaturated (PUFA).

Lo mehluko wesakhiwo phakathi kwamafutha agcwele kanye namafutha angenayo i-unsaturated kuholela emiphumeleni ehlukene emzimbeni. Ukusetshenziswa ngokweqile kwamafutha agcwele kwandisa ingozi yesifo senhliziyo nezinye izinkinga zempilo ezingapheli. Ukudla amanani afanelekile amafutha angagcwalisiwe kusekela impilo yenhliziyo futhi kunemiphumela emihle empilweni jikelele.

Izazi zokudla okunomsoco ngokuvamile zitusa ukunciphisa ukusetshenziswa kwamafutha agcwele futhi udle amafutha amaningi angagcwalisiwe. Kodwa-ke, njengoba ukusetshenziswa ngokweqile kwanoma yiluphi uhlobo lwamafutha kungabangela izinkinga zempilo, ukusetshenziswa okulinganiselayo nokulinganiselwe kuyisidingo empilweni yethu. Kubhekwa njengomthetho ojwayelekile wokuthi amafutha agcwele akumele eqe u-10% wengqikithi yama-calories osuku.

Ingabe Amafutha Angagcwalisiwe Ayingozi?

Amafutha angagcwalisiwe anendawo ebalulekile empilweni yethu. Ingenye yezinhlobo zamafutha ezidingwa umzimba wethu.

• Amafutha angenalutho asiza ukwehlisa i-cholesterol futhi anciphise ingozi yezifo zenhliziyo.
• Iphinde ikhulule izimpawu ze-arthritis futhi isheshise ukujikeleza kwegazi emzimbeni.
• Lawa mafutha nawo anendima ebalulekile ekukhiqizeni amandla emzimbeni.

Ngakho-ke, asinakusho ukuthi amafutha angagcwele ayingozi. Kunalokho, banikeza amafutha adingwa umzimba. Nokho, njengawo wonke umsoco, ukusetshenziswa ngokweqile kufanele kugwenywe.

Yiziphi izici ze-Unsaturated Fatty Acids?

Izakhiwo ze-unsaturated fatty acids, ezibalulekile empilweni yethu, zimi kanje:

• Okuqukethwe kwebhondi ekabili: Amafutha e-unsaturated fatty acids aqukethe isibopho esisodwa noma ngaphezulu esikabili esakhiweni sawo samangqamuzana. Ama-monounsaturated fatty acids anebhondi eyodwa ephindwe kabili, kanti ama-polyunsaturated fatty acid anesibopho esingaphezu kweyodwa kabili.
• ifomu le-liquid: Ngokuvamile ziba sesimweni esiwuketshezi ekamelweni lokushisa futhi ngalesi sici ziyahluka kuma-saturated fatty acids.
• izinsiza: Ukudla okufana namafutha emifino, amantongomane afana nokwatapheya, ama-hazelnuts nama-walnuts, uwoyela wezinhlanzi nama-flaxseeds anothe ngama-acids angagcwalisiwe.
• izinzuzo zezempilo: Ama-acids angama-unsaturated asiza ukwehlisa amazinga e-cholesterol embi (LDL) futhi andise amazinga e-cholesterol enhle (HDL), asekele impilo yenhliziyo. Ibuye ibe nezinzuzo ezinjengokunciphisa ukuvuvukala nokuqinisa ulwelwesi lwamangqamuzana.

Yiziphi Izinhlobo Zamafutha Angagcwalisiwe?

Njengoba sishilo ngenhla, amafutha angagcwaliswanga ahlukaniswe izigaba ezimbili eziyinhloko: 

Amafutha e-Monounsaturated (MUFA)

Ama-monounsaturated fatty acids angamafutha asekela impilo yenhliziyo futhi athuthukise amazinga e-cholesterol. La mafutha, aluketshezi ezingeni lokushisa elivamile, aqina emakhazeni. Ama-monounsaturated fatty acids awaziwa kakhulu yilawa:

• amafutha omnqumo
• amafutha kakotapheya
• Amafutha we-hazelnut
• amafutha e-canola
• Amafutha e-almond

Amafutha e-Polyunsaturated (PUFA)

I-Omega-3 kanye ne-polyunsaturated fatty acids, engakwazi ukukhiqizwa ngumzimba futhi aziwa njengamafutha abalulekile, i-omega-6 fatty acidsKuhlanganisa . Lawa mafutha adlala indima ebalulekile ekuvikeleni ukwakheka kwamangqamuzana nokunciphisa ukuvuvukala. Izibonelo zamafutha e-polyunsaturated fatty acids yilezi:

• amafutha kabhekilanga
• Amafutha ommbila
• Amafutha weSoy
• amafutha e-linseed
• Amafutha ezinhlanzi

Ayini Amafutha E-Monounsaturated?

Kunezinhlobo eziningi ezahlukene zamafutha esiwathola ngokudla, ahluka ngokwakheka kwamakhemikhali. Njengoba kushiwo ngenhla, amafutha angenalutho angamafutha anezibopho ezimbili ekwakhekeni kwawo kwamakhemikhali.

Ama-monounsaturated fatty acids, noma ama-MUFA, awuhlobo lwamafutha angagcwele. Igama elithi "Mono" libonisa ukuthi amafutha e-monounsaturated anesibopho esisodwa esiphindwe kabili. Izinhlobo eziningi ezahlukene ze-MUFA Kukhona. I-Oleic acidwuhlobo oluvame kakhulu, olubalelwa ku-90% yalokho okutholakala ekudleni. I-Palmitoleic acid ne-vaccenic acid ziyizibonelo zamanye ama-MUFA.

Ukudla okuningi kuphezulu kuma-MUFA, kodwa iningi lakhiwe inhlanganisela yamafutha ahlukene. Kumbalwa kakhulu ukudla okuqukethe uhlobo olulodwa lwamafutha. Ngokwesibonelo; Amafutha omnqumo aphakeme kakhulu kuma-MUFA nezinye izinhlobo zamafutha.

Izinzuzo ze-monounsaturated fatty acids emizimbeni yethu zimi kanje:

• Basiza ukunciphisa umzimba.
• Banciphisa izici eziyingozi zesifo senhliziyo.
• Ziyasebenza ekwehliseni ubungozi bomdlavuza.
• Basiza ukuthuthukisa ukuzwela kwe-insulin.
• Banciphisa ukuvuvukala.

Ayini Amafutha e-Polyunsaturated?

Njengengxenye ebalulekile yokudla okunomsoco, amafutha e-polyunsaturated anezinzuzo eziningi zezempilo ezihlaba umxhwele. Eziningi zalezi zinzuzo zihlotshaniswa ne-omega 3 fatty acids EPA kanye ne-DHA.

• Banciphisa ukwehla kwengqondo okuhlobene neminyaka.
• Basekela ukukhula okunempilo komntwana esibelethweni.
• Bathuthukisa impilo yenhliziyo.

Yikuphi ukudla okunamafutha angagcwalisiwe?

Amafutha ayingxube ye-saturated, monounsaturated kanye ne-polyunsaturated fatty acids ngezilinganiso ezahlukene. Ngokwesibonelo, ibhotelaAmafutha amaningi kuwo agcwele, kodwa futhi aqukethe amanye amafutha e-mono- kanye ne-polyunsaturated. Lokhu kukhombisa ukuthi okunye ukudla kunikeza amanani aphezulu omega 3 kanye ne-omega 6 polyunsaturated fats kunezinye. Nansi imithombo yamafutha e-polyunsaturated...

Ukudla Okuqukethe Amafutha E-Polyunsaturated

I-Omega-3 Fatty Acids

I-Omega-3 fatty acids itholakala kumantongomane kaphayini, ama-walnuts, ama-flaxseeds kanye nezinhlamvu zikabhekilanga - kodwa lezi zikhiqiza ifomu elingasebenzi kakhulu kunamafutha. Uhlobo lwenhlanzi Izinhlanzi ezinamafutha, njengezinhlanzi, zine-omega 3 kakhulu, kuyilapho izinhlanzi ezinamafutha amancane, njenge-trout nama-sea bass, zinamazinga aphansi. Okuqukethwe kwe-omega 85 kwamagremu angu-3 wezinhlanzi ezilandelayo imi kanje:

• I-Salmon: 1.8 amagremu
• I-Herring: 1,7 amagremu
• I-Sardines: 1.2 amagremu
• I-Mackerel: 1 igremu
• Inkukhu: 0,8 g
• I-Sea Bass: 0,7 amagremu
• I-Shrimp: 0.2 amagremu

Izinhlanzi azikhiqizi i-omega 3 fatty acids ngokwazo. Kunalokho, bazithola ngokudla ulwelwe kanye nezilwanyana ezincane ezingabonakali ezibizwa ngokuthi i-plankton.

I-Omega-6 Fatty Acids

Amafutha ezitshalo anamafutha agcwele futhi aqinile ezingeni lokushisa elivamile. amafutha kakhukhunathi ve amafutha esundu Ngaphandle kwalokho, iphezulu ku-omega 6 fatty acids. Amafutha aphezulu kumafutha e-polyunsaturated yilawa:

• Amafutha e-Safflower: 74.6%
• Amafutha embewu yamagilebhisi: 69,9%
• Amafutha e-Flaxseed: 67,9%
• Amafutha e-sunflower: 65,7%
• Amafutha embewu ye-poppy: 62.4%
• Amafutha e-soya: 58,9%

Lawa mafutha awuketshezi ekamelweni lokushisa ngoba izibopho ezimbili ziqinisekisa uketshezi lwamafutha. Ama-condiments nama-margarine asekelwe kuwoyela, njengemayonnaise kanye nezingubo zesaladi, nazo ziphezulu ngamafutha e-omega 6 polyunsaturated.

Ukudla Okuqukethe Amafutha E-Monounsaturated

Imithombo engcono kakhulu ye-MUFA, i-monounsaturated fatty acid; ukudla okunezitshalo okunjengamantongomane, imbewu namafutha omnqumo. Itholakala nasenyameni nasekudleni kwezilwane. Obunye ubufakazi buphakamisa ukuthi imithombo ye-MUFA etholakala ezitshalweni, ikakhulukazi amafutha omnqumoKubonisa ukuthi kunenzuzo kakhulu kunemithombo esekelwe ezilwaneni. Nali inani elitholakala kumagremu ayi-100 okudla okuqukethe i-mufa monounsaturated fatty acid:

• Amafutha omnqumo: 73.1 amagremu
• Ama-alimondi: 33,6 amagremu
• I-cashew: 27.3 amagremu
• Amantongomane: 24.7 amagremu
• Ama-pistachios: 24.2 amagremu
• Iminqumo: 15 amagremu
• Imbewu yamathanga: 13,1 amagremu
• Ukwatapheya: 9.8 amagremu
• Imbewu ye-sunflower: 9.5 amagremu
• Iqanda: 4 amagremu

Ngenxa yalokho;

Amafutha angenayo i-unsaturated ayingxenye ebalulekile yokuphila okunempilo. Lawa ma-fatty acids abalulekile, atholakala ekudleni okuningi kusuka ku-avocado kuya kumafutha omnqumo, i-salmon kuya ku-walnuts, anikeza izinzuzo eziningi, kusukela ekuvikeleni impilo yenhliziyo yethu ekusekeleni imisebenzi yethu yobuchopho.

Ohambweni lwethu lokudla okunempilo, kufanele siwadle ngokuqaphela amafutha angagcwalisiwe. Khumbula, njengawo wonke umsoco, amafutha angenayo i-unsaturated kufanele adliwe ngokulinganisela.

Izithenjwa: 1, 2, 3, 4, 5