Amafutha angenayo i-unsaturated ayaziwa nangokuthi "amafutha amnandi" ngenxa yokuba anokufumana impembelelo entle entliziyweni yakho. Nangona iindlela ezithintela ngayo iipilids azikwazi ngokupheleleyo, uphando lubonise ukuba amafutha angatshitshiyo anganciphisa i- cholesterol yakho ye- LDL kwaye anyuse amazinga e-HDL ye-cholesterol. Amanye amafutha e-polyunsaturated, afana ne-omega-3 fatty acids, anokukunceda ukunciphisa amanqanaba akho e- triglyceride .
Nangona kukho izilwanyana ezininzi eziqukethe amafutha angenayo i-insaturated, njengeoli ye-cod yeoli kunye neoli yeentlanzi, ukufumana amafutha angatyiweyo kwizinto zokutya kunokubonelela nezinye izondlo ezinempilo entle ekudleni kwakho. Izikhokelo zamanje zokutya zicebisa ukuba i-25 ukuya kwi-35% ye-caloric yakho yokutya nganye yosuku kufuneka ivela kumafutha, kunye namafutha angenasaturated equkethe amaninzi amanqatha adla ekudleni kwakho.
Ukuba ufuna ukubandakanya amafutha angatshatkiweyo ekudleni kwakho, kufuneka uqiniseke ukuba oku kutya kukubeka endaweni yokutya okunye ekudleni kwakho okuphezulu kunamafutha azalisiweyo-kunokuba ungeze kubo. Ngaphandle koko, unokubeka ingozi ekuzuzeni ubunzima nokunyusa amanqanaba akho e-lipid.
Ukutya Okuphakamileyo Kwii-Unsaturated Fats
- I-avovocados: Esi siqhamo esimnandi sinamanzi amaninzi ase-monounsaturated. Ukunciphisa unokongezwa kwiintlobo ezininzi zokutya ekudleni kwakho - njengokusasazeka kwi sandwich yakho okanye ukucoca kwisobho, intsidi, okanye ukungena.
- ImiNquma: Okuhlaza, emnyama, i-Kalamata - iminquma ayigcini nje enkqonkqeni, iphezulu kunye namafutha e-monounsaturated. Ingaba utyumle, udayisi, okanye uyisebenzise ngokupheleleyo, kukho amathuba amaninzi okongeza imifuno ekudleni kwe-cholesterol.
- Amantongomane: Ezi zokutya okumnandi ziphezulu kumafutha e-polyunsaturated kunye namafutha ase-monounsaturated. Ama-Walnuts aphakamileyo ngamafutha e-polyunsaturated xa kuthelekiswa namanye amantongomane, kanti i-pistachios, i-almonds kunye ne-pecans ziphakamileyo kwi-fat content. Amantongom aphezulu nakwezinye izithako eziphilileyo, ezifana ne-fiber, ii-phytosterol, iivithamini, amaminerali kunye neeprotheni. Amantongomane nawo asebenza ngokugqithiseleyo kwaye anokufakwa kwisondlo sakho ngeendlela ezininzi. Amanqwana amancinci angenza i-snack eyanelisayo, okanye iyakongezwa kwisaladi.
- Iintlanzi ezinamafutha : Iintlanzi zihlala zixhomekile kwaye zilungile ukubandakanya ukutya okunciphisa i-lipid. Nangona kunjalo, ezinye iintlanzi ziphezulu kumafutha omega-3, uhlobo lwe-polyunsaturated fatty acid. Intlanzi kulolu hlobo iya kubandakanya i-salmon, i-mackerel, i-herring, ityhuna kunye ne-anchovy. Ukuba uquka olu hlobo lweentlanzi ekudleni kwakho, ungayigcina intliziyo-enempilo ngokugcoba, ukupheka, okanye ukuzingela. Nangona kunjalo, kufuneka uphephe ukucoca intlanzi, njengoko oku kungenisa iikhalori kunye namafutha atshintshileyo ekudleni kwakho.
- Amanye amafutha : Amafutha angasetyenziselwa ukudibanisa, ukugqoka kunye nokulungiselela izinto zakho ezikhethiweyo okanye eziphekiweyo. Ukuba ulandela ukutya okunciphisa i-lipid, unokutshintsha ibhotela okanye iargarini ngamafutha aphezulu kumanqatha angatshatkiweyo. La mafutha aquka umnquma, i-canola, imifuno, i-safflower, i-corn kunye neoli ye-soya.
- Imbewu : Ngaphandle kwamantongomane, imbewu inokwenza i-good-to snack ephezulu ekuzaliseni i-fibre, iprotheni kunye namafutha angenayo. Iimbewu zeSesame ziphezulu kumafutha ase-monounsaturated, kanti i-pumpkin, i-sunflower, i-flax kunye ne-chia imbewu ziphakamileyo kumafutha e-polyunsaturated. Imbewu ingabandakanywa kumacala akho, kwi-granola yakho, okanye njengesikhonkwane semali yakho. Nangona kunjalo, kufuneka uqaphele umxholo wetyuwa - kuba ezinye imbewu zingalungiswa ngeetyuwa ezininzi.
Kukho ukutya okuninzi okulungiselelwe ukurhweba okunokuthi luqulethe i-monounsaturated and polyunsaturated fats. Ukujonga ukuba ukutya kwakho okuthandayo kukuphezulu kumafutha angatyiweyo, kufuneka uhlole iileyibhile zokutya phantsi kwe- Total Fat content.
> Imithombo:
URolfes SR, Whitney E. Ukuqonda Ukutya, 14th 2015.
Isebe lezeMpilo eMelika kunye neeNkonzo zoLuntu kunye neSebe lezoLimo laseMelika. (2015). Izikhokelo Zesidlo sabaseMerika. Ukufunyanwa kwi-http: //health.gov/dietaryguidelines/2015/guidelines/executive-summary/.