INGABE INGABE KUFANELE UPHUZE Amafutha OMnqumo UKUZE Uzuze IZINZUZO ZEMPILO?

Amafutha omnqumo asetshenziswe kabanzi njengokudipha kanye namafutha okupheka emhlabeni wonke, kodwa abanye abantu bathi ukuwaphuza kungase kusize umuntu azuze izinzuzo zawo zezempilo. Noma kunjalo, lezi zimangalo azisekelwa ucwaningo lwesayensi.

Amafutha omnqumo avame ukukhulunywa ngawo phakathi kokudla okunamafutha amaningi okusiza ukuvikela inhliziyo. Ngakho-ke, kuvame ukungezwa ekudleni njengamafutha odiphu kanye namafutha okupheka, kodwa olunye ucwaningo luthi umuntu angawuphuza ukuze athole izinzuzo zawo zezempilo. Eqinisweni, abantu abavela esifundeni saseMedithera bathatha cishe i-60 ml yala mafutha nsuku zonke, okwenza abaningi bazibuze ukuthi ukwenza kanjalo kuhlotshaniswa nezinzuzo eziningi zezempilo. Phatha lesi sihloko njengonolwazi lwakho njengoba sikutshela okudingeka ukwazi mayelana nezinzuzo ezingaba khona zamafutha omnqumo, ama-downsides, kanye nokuthi kufanele yini uwaphuze.

Amafutha omnqumo anomsoco

Akungabazeki ukuthi i-olive i-olive inomsoco, yingakho yenza isithako esimangalisayo ekudleni njengokudipha noma uwoyela wokupheka. Igcwele i-monosaturated fatty acids, izifundo eziye zabonisa ukuthuthukisa impilo yenhliziyo. Ngaphandle kwalokho, inezakhiwo ezinamandla ze-antioxidant kanye ne-anti-inflammatory futhi ixhunywe ezingozini eziphansi zezinye izimo ezingapheli, kuhlanganise nesifo senhliziyo. Lokhu kuchaza ukuthi kungani ithandwa, futhi abantu abaningi bayayifaka ekudleni kwabo.

Ngaphezu kwalokho, kunezinye izinzuzo zezempilo ezishiwo ngowoyela we-olive ezingenaso isipele sesayensi. Isibonelo, abasekeli balo mafutha bathi angakwazi ukuxazulula izinkinga zokugaya ukudla, ngaleyo ndlela asize ukuthobisa isisu esibuhlungu. Ukwengeza, izindaba ze-anecdotal zithi ukuphuza amafutha omnqumo kusiza umzimba ukhiphe i-waster, ukuhlanza uhlelo. Njengokungathi lokho akwanele, eminye imithombo ithi ukuphuza amafutha omnqumo kungase kukusize ulahlekelwe isisindo ngokushesha futhi uyigcine lapho nje ufuna khona. Konke lokhu kuyimiphumela ethembisayo kodwa kusekelwe nje ezindabeni eziphikisana nobufakazi besayensi.

Izinzuzo zezempilo ezitholakala kumafutha omnqumo

Izindaba ze-anecdotal eceleni, kunezinzuzo zezempilo ezisekelwe ebufakazini zamafutha omnqumo, okuhlanganisa;

i. Isiza umzimba ukuhlangabezana nesidingo sawo samafutha

Amafutha anempilo aphakathi kwama-macronutrients amathathu umzimba okudingeka usebenze ngaphandle kwama-carbs namaprotheni. Eqinisweni, ucwaningo lubonisa ukuthi u-20% -35% wekhalori yakho yansuku zonke kufanele uvele emafutheni, kodwa amaningi awahlangabezani nalezi zindinganiso. Ngokusho kwe-American Heart Association, amafutha anempilo ngokuyinhloko ahlanganisa amafutha angasetshenzisiwe, ikakhulukazi i-polyunsaturated fatty acids (PUFA) kanye ne-monounsaturated fatty acids (MUFA). Ngokudabukisayo, abantu badla ukudla okunamafutha kodwa akwanele i-PUFA ne-MUFA. Ngokujabulisayo, amafutha omnqumo ane-MUFA eyanele, futhi ukuwathatha kusiza umzimba ukuba uhlangabezane nemfuneko yawo yamafutha alolu hlobo lwe-fatty acid. Ngaphezu kwalokho, i-MUFA ne-PUFA zixhunywe enhliziyweni enempilo kanye nezingozi ezincishisiwe zezimo ezithile zempilo ezingamahlalakhona.

ii. Kuyinhle enhliziyweni yakho

Esinye isizathu esibangela ukuthandwa kwamafutha omnqumo indima yawo empilweni yenhliziyo. Njengoba kushiwo ngaphambili, amafutha omnqumo agcwele amafutha acids, ngokuyinhloko amafutha e-monounsaturated. Ngokuqondile, ine-oleic acid, uhlobo lwezifundo zamafutha eziqinisekisa ukuthi zibalulekile empilweni yenhliziyo, futhi ichaza ukuthi kungani odokotela bencoma ukuthi iziguli zenhliziyo ziyifake ekudleni kwazo. Eqinisweni, ucwaningo olulodwa lweminyaka emi-5 luphenye imiphumela yokulandela ukudla okunothe ngamafutha omnqumo nokudla okungenawo amafutha kwabangaphezu kuka-7,000 ababambiqhaza. Ekupheleni kocwaningo, iqembu lamafutha omnqumo labhala ingozi ephansi ye-30% yesifo senhliziyo uma kuqhathaniswa nabalingani babo abaphila impilo engenawo amafutha.

Ngaphezu kwalokho, i-Food and Drug Administration (FDA) yathi ungakwazi ukuvikela inhliziyo yakho ezifweni ngokushintsha amafutha akho nsuku zonke ngo-60 ml wamafutha omnqumo. Kodwa-ke, igcizelela ukuthi akufanelekile ukufuna lezi zinzuzo zezempilo kuyilapho ushaya indiva iqiniso lokuthi amafutha omnqumo alayishwe kakhulu amakholori, futhi ukukhulisa ukudla kwakho kuhambisana ngokuqondile nenani lekhalori elandiwe emzimbeni.

iii. Kungase kusize ukuqeda ukuqunjelwa

Ungathatha amafutha omnqumo noma uwafake kakhulu ekudleni kwakho ukuze ube nokuvakasha okungcono kakhulu njengoba ucwaningo luye lwaqinisekisa ukuthi uwoyela ungaqeda ukuqunjelwa. Ngokwesibonelo, ucwaningo oluthile lwaqhathanisa umphumela wokuthambisa indle yamanzi amaminerali namafutha omnqumo kulwazi lwe-loo. Yaphetha ngokuthi laba ababili baba nomphumela ofanayo, okubonisa ukuthi uwoyela womnqumo uyasebenza njengezinye izinto zokuqeda ukuqunjelwa. Nokho olunye ucwaningo lunikeze iziguli ezinezinkinga zokunyakaza kwamathumbu ama-4 ml kawoyela we-olive futhi lwabona ukuthi elokuqala likhuphuke ngamathathu ngesonto. Yiqiniso, kukhona konke ukukhanya kulokhu okutholakele, kodwa kunesidingo sokucwaninga okujulile ukuze kulinganiswe ukusebenza kahle kwamafutha omnqumo ekuqunjelweni nasekuhambeni kwamathumbu.

Ezinye izinzuzo zezempilo zamafutha omnqumo

Ngaphandle kokusiza ekudambiseni ukuqunjelwa, ukukhuthaza impilo yenhliziyo, nokuhlangabezana nezidingo zansuku zonke ze-acid enamafutha, amafutha omnqumo angasiza;

Zinzisa amazinga kashukela egazini njengoba kubonwa kubantu abadla ukudla okune-carb eningi okulandelwa isipuni samafutha
Yehlisa ukuvuvukala ngokuphumelelayo njengemithi eminingi ethengiswa phezu kwekhawunta
Thuthukisa impilo yamathambo ngokwandisa amandla amathambo kanye nokuminyana kwamaminerali

Ububi obungaba khona bokuthatha uwoyela

Nakuba ukuthatha amafutha omnqumo kungase kungabi nezinkinga zempilo ezibucayi, kungase kuholele ekuzuzeni isisindo ngokungadingekile ngoba kugcwele ama-calories amaningi. Isipuni samafutha omnqumo sinamakhalori angu-120 futhi siyafana ngokoqobo no-30 g wama-carbohydrate. Ngakho-ke, akufanelekile ukudela isisindo sakho ukuze uthole izinzuzo zezempilo zala mafutha, amaningi awo angama-anecdotal nje. Ngaphandle kwalokho, ungasusa okunye ukudla okunempilo ngokuphuza amafutha omnqumo. Imbewu, amantongomane, nezinhlanzi ezinamafutha kungasiza ekunikezeni amafutha anempilo futhi kusenomsoco.

Okunye okukhathazayo ngamafutha omnqumo ukuthi asebenza kahle kakhulu uma esetshenziswa kanye nokunye ukudla. Ngakho-ke, awudingi ukuphuza amafutha omnqumo ngaphandle kwemifino, izithelo, nokunye ukukhetha okunempilo. Okokugcina, izinzuzo eziningi zezempilo ezihlobene namafutha omnqumo azizange ziqinisekiswe izifundo, ziqeda isidingo sokuwuphuza ngokweqile egameni lokujaha lezi zinzuzo.

Isiphetho

Ukwengeza amafutha omnqumo ekudleni njengokudipha noma uwoyela wokupheka kungase kukhuthaze impilo yenhliziyo, kusize umzimba uhlangabezane nezidingo zawo zansuku zonke zamafutha, futhi uthuthukise ukuqunjelwa. Nokho, amafutha omnqumo agcwele ama-kilojoule, okwenza kube yingozi ekuzuzeni isisindo. Ukwengeza, izinzuzo eziningi zezempilo ezixhunywe kuwoyela zifunwa kuphela futhi azisekelwa ubufakazi besayensi. Kanjalo, awudingi ukuyiphuza ukuze uzuze izinzuzo zayo, kodwa uyifake emaresiphi akho.

Umbhali
Okuthunyelwe kwakamuva

UMonica Wasserman

Udokotela kanye Nombhali Ozimele at shopgiejo.com

U-Monika Wassermann ungudokotela futhi ungumbhali ozimele ozinze e-UK ohlala nekati lakhe uBuddy. Ubhala kuwo wonke ama-verticals amaningana, okuhlanganisa impilo, impilo, ubulili nothando, ubudlelwano nokuqina. Izithandwa zakhe ezintathu ezinhle amanoveli ama-Victorian, ukudla kwaseLebanon, nezimakethe zakudala. Uma engabhali, ungamthola ezama ukuzindla kakhulu, ephakamisa izinsimbi, noma ezulazula edolobheni.

Okuthunyelwe kwakamuva kuka-Monika Wasserman (bona konke)