Ingabe Ukuthosa Kuyingozi? Yiziphi Izingozi Zokuthosa?

UkuthosaIngenye yezindlela zokupheka ezisetshenziswa kakhulu emhlabeni. Phakathi kokudla okuthosiwe inhlanzi, amazambane, inkukhu iyatholakala. Ngaphandle kwalokhu, ungadla yonke into ngokuyithosa.

Wonke umuntu kusuka ku-7 kuya ku-70 uthanda ukudla okuthosiwe. Kodwa ngenxa yokuthi inamakhalori amaningi namafutha ashintshashintshayo, kuvame ukuba njalo yidla gazingakunomthelela omubi empilweni.

Kungani Ukudla Ukuthosa Kuyingozi?

amakholori amaningi

• Ngokusho kwezinye izindlela zokupheka ukuthosainamakhalori amaningi. Uma ukudla kuthoswe ngamafutha, kuphelelwa amanzi futhi kumunce uwoyela. Lokhu kwandisa ama-calories.
• Isibonelo, amagremu angu-100 amafrimu aseFrance ahlinzeka ngamakholori angu-319 namagremu angu-17 wamafutha, kuyilapho amagremu angu-100 amazambane abilisiwe anama-calories angu-93 kanye nokuqukethwe kwamafutha angu-0.

Amafutha e-trans aphezulu

• Amafutha e-Transakhiwa lapho amafutha angagcwalisiwe efakwa ngaphansi kwenqubo ebizwa ngokuthi i-hydrogenation. Amafutha e-Trans abangela izifo eziningi njengesifo senhliziyo, umdlavuza, isifo sikashukela kanye nokukhuluphala.
• Ukuthosa, Ngenxa yokuthi wenziwa ngamafutha emazingeni okushisa aphezulu, aqukethe amafutha e-trans.

Yandisa ingozi yezifo ezithile

Ucwaningo oluningi kubantu abadala luye lwathola ukuthi ukudla ukudla okuthosiwe kwandisa ingozi yezifo ezingapheli.

• Isifo senhliziyo: yidla gazinga, umfutho wegazi ophezuluInomthelela ezicini ezisengozini yesifo senhliziyo njenge-cholesterol ephansi enhle nokukhuluphala.
• Isifo sikashukela: Izifundo ezimbalwa ukudla gazinga kutholakale ukuthi kwenyusa ingozi yokuba nesifo sikashukela sohlobo 2. Kolunye ucwaningo, abantu abadla ukudla okusheshayo ngaphezu kokuphindwe kabili ngesonto, uma kuqhathaniswa nalabo abadla isikhathi esingaphansi kanye ngesonto, ukumelana ne-insulin kutholwe kunamathuba aphindwe kabili okukhula
• Ukukhuluphala ngokweqile: ukudla okuthosiweIdala ukukhuluphala, njengoba iqukethe ama-calories amaningi kunalawo angathosiwe. Izifundo, ukudla okuthosiweKubonisa ukuthi amafutha e-trans ekudleni angabangela ukuzuza kwesisindo njengoba angathinta amahomoni alawula ukudla nokugcinwa kwamafutha.

Ingaqukatha i-acrylamide

• i-acrylamide, ukuthosa Kuyinto enobuthi engakheka ekudleni ngesikhathi sokupheka okunezinga lokushisa eliphezulu. Kucatshangwa ukuthi ibeka phambili ukwakheka komdlavuza. 
• Ukudla okunesitashi, okufana nemikhiqizo yamazambane athosiwe kanye nezimpahla ezibhakiwe, ngokuvamile kunezinga eliphezulu le-acrylamide.

Ayini Amafutha Okuthosa Anempilo?

athosiwe amafutha anempilo Noma ungenza ngokwakho ekhaya usebenzisa ezinye izindlela zokuthosa.

amafutha anempilo

UkuthosaUhlobo lwamafutha asetshenziswa ekudleni okuthosiwe lunethonya elikhulu ezingozini zezempilo ezihlobene nokudla okuthosiwe. 

Amanye amafutha amelana namazinga okushisa aphezulu kunamanye. Ngakho-ke, inempilo futhi iphephile. Amafutha, ngokuvamile ahlanganiswe namafutha agcwele kanye ne-monounsaturated, azinzile kakhulu uma eshisiwe.

Amafutha kakhukhunathi, amafutha omnqumo ve amafutha kakotapheya Iphakathi kwamafutha anempilo.

Amafutha angenampilo

Amafutha okupheka aqukethe amanani aphezulu amafutha e-polyunsaturated azinzile kancane futhi aziwa ngokwenza i-acrylamide lapho evezwe ukushisa okuphezulu. Lawa mafutha ahlanganisa:

• amafutha e-canola
• Amafutha weSoy
• Uwoyela wekotini
• uwoyela wommbila
• Amafutha eSesame
• Amafutha kabhekilanga
• Amafutha e-Safflower
• amafutha embewu yamagilebhisi
• Amafutha e-rice bran

Yiziphi Izindlela Zokupheka Ezihlukile?

Esikhundleni sokuthosa njalo, ungasebenzisa ezinye izindlela zokupheka ezinempilo:

• Rosa kuhhavini
• Ukuthosa emoyeni