Xa lifika kwi-Fat, iiNombolo ziThetha zona
Ukuba ufuna ioli yokupheka ifanelekile ekudleni kwe-cholesterol encinci , ungacingi ukuba ioli yeoli yonqwenqqileyo enefuthe ebandayo iyona khetho. Ngelixa ioli yeoli iyaziwa ngentliziyo enempilo, kukho ezinye ezizuzisayo ngokulinganayo kwaye zinokulungele ngakumbi ukutya okanye ukulungiselela ukutya.
Iioli eziNcedo
Ulawulo lwesithupha lulula: izidlo eziphezulu kwi- omega-3 amafutha kunye namafutha e- monounsaturated anokunceda ukunciphisa i- cholesterol yakho "embi" yeLDL kwaye uphakamise i- cholesterol yakho ye " HD " .
Uya kufumana ezi zakhiwo kwi-avocado, i-canola, i-flaxseed, umnquma, i-peanut, i-sunflower kunye namafutha ase-walnut.
Ukongeza ekunciphiseni i-LDL ye-cholesterol, i-omega-3 kunye ne-monounsaturated fats iqukethe i-antioxidants eyanceda ukunciphisa ukuvuvukala nokukhusela ukwakheka kwe- plaque ye- arterial .
Kubalulekile ukuqaphela ukuba ama-omega-3 amafutha athatyathwa njengesisombululo esibalulekileyo, oku kuthetha ukuba unokufumana kuphela ukutya okanye uncedisa. Zifumaneka kwiintlobo ezininzi zokutya kodwa zibalaseleyo kwiintlanzi nakwivenkile. Ngenxa yokuba ayinakulinganiswa nomzimba njengamanye amafutha, kufuneka ufune uphando ngokukhawuleza ukuze uqinisekise ukuba uninzi oluninzi ekudleni kwakho.
Ukuqhathaniswa neenzuzo
Ioli e-Olive ithathwa njengowona uphezulu kuwo onke amafutha, ngokukodwa iintlobo ezintle ezingapheliyo. Nangona kunjalo, nangona kungenayo i-cholesterol kunye neninzi yeoli ye- polyunsaturated inceda ukuphakamisa amazinga e-HDL, inokwehluleka kwayo.
Oyintloko phakathi kwabo yindawo ephantsi yokubhema (391 degrees F) xa kuthelekiswa namanye amafutha anempilo. Oku kuthetha ukuba akuyi kutshisa nje ngokukhawuleza kwaye ushiye inambatho enqabileyo kodwa aphule amaninzi amancedo ayo.
Nantsi indlela amanye amafutha okupheka adibanisa ngayo:
- Ioli ye-Corn, ekwayiyo ye-cholesterol-free, ingabonakala ingenakukukhetha kodwa iyaziwa ngokuba yi-LDL encipha phantse kathathu ngaphezu kweoli yeoli kunye nokuhlala izinzile kumaqondo aphezulu (440 degrees F). Kwinqanaba, lidibaniswa ne-LDL oxidation enganyusa ukuvutha komzimba.
- Ioli ye-Avocado, enye inketho ye-cholesterol-free, inendawo yokubhema ephezulu (ama-570 degrees F) kuwo onke amafutha enempilo. Ngoxa i-flavour, i-taste ithile ayifanelekanga yonke isidlo.
- Ukuze ukhethe ukungathobeli nto, ungazame ioli ye-canola engenawo i-cholesterol ngaphandle kunye neqondo lokutya lomsila (400 degrees F).
Oko oku kuphakamisa ukuba ukusetyenziswa kwezinto eziphambili zeoli-ukusebenzisa ezinye ukuhamba kunye nabanye ukugqoka iisaladi-kunokuncedisa ukunciphisa ezinye iipropati zabo ezinqwenelekayo.
Iintlobo Zamafutha Ukuziphepha
Iioli ze-Hydrogen zizo ziqhutyelwe ngenjongo yodwa yokwandisa ubomi babo. Ngelishwa, le nkqubo idala amafutha atshintshe ayenceda ukuphakamisa i-LDL engafanelekanga kunye ne-HDL ephantsi. Ukunciphisa imifuno ngumzekelo oyintloko.
Njengoko igama libonisa, i-hydrogenation idibanisa ii-athomu ze-hydrogen kumabhondi eekhemikhali ezakha isakhiwo seoli. Njengoko izinga le-hydrogenation landa, ngoko ke, ngaba i-viscosity kunye nokuxutywa kwamafutha azalisiweyo. Amafutha anelisiweyo yilezo ezomeleza kumaqondo aphezulu aphezulu kwaye ziphuculise ukubunjwa kweempahla ezinamafutha emitanjeni yegazi.
Le yile impawu ezenza isundu kunye ne-hydrogenated i-coconut i-intanethi engabonakaliyo. Nangona ioli yecoconut ecocekileyo iye yanda ekuthandeni ngenxa yongcamango lwalo lwangathathi hlangothi kunye nendawo ephakamileyo yomsi (ama-degrees ama-450 F), kubaluleke kakhulu ukukwazi ukuphakamisa amaLDL.
Nangona ioli yesundu ingaba ngcono kangcono ngamafutha anamafutha angama-50 (xa kuthelekiswa namafutha e-kokonati angamaphesenti angama-85), kusenokufuneka kuthathelwe ingqalelo ukuba akukho-yeyabanokutya okuphantsi kwe-cholesterol. Iphindwe kabini ioli ye-palm kernel nayo iphinda ilandele i-85%.
ILizwi
Ukongezelela ekuthengeni ioli efanelekileyo yokupheka, qiniseka ukuba ukhangele ileyile yokutya yesiphi na ukutya okuphawulwe. Abavelisi bokutya e-US bafunwa ngumthetho ukuba bahlule inani kunye nepesenteji zeoli kunye neoli egcweleyo equlethwe kwimveliso yabo.
Ezinye iidolophu, ezifana neNew York neSan Francisco, ziye zathatha izinto ezinye ngokuqhubekayo ngokunqabela ngokupheleleyo ukusetyenziswa kwamafutha e-hydrogenated kunye namafutha atyhulayo kwiivenkile.
Unokwenza okufanayo kunye nokutya kwakho. Nangona ungafuni ukusika onke amafutha okutya, unokwenza ukhetho oluphilileyo kwiimveliso ozidlayo. Qala ngokuqinisekisa ukuba uninzi luvela kwi-monounsaturated kunye ne-omega-3 amafutha.
Ukuze ugweme amafutha atshintshe, ungalinciphisi ukutya kwakho okuthosiweyo (njengesiFrentshi kunye nenkukhu ethosiweyo) kunye nempahla ebhaka (njengama-donuts, amaqebelengwane, ii-cookies kunye nama-pastries).
> Imithombo:
> De Souza, R .; Mente, A .; Maroleanu, A. et al. "Ukungena kwe-acid ne-transaturated acidity acids kunye nobungozi bokufa kwabantu bonke, isifo senhliziyo, kunye nohlobo lwe-2 lweswekile: ukuphononongwa ngendlela echanekileyo kunye nokuhlaziywa kweemeta zophando." BMJ. 2015; 351: h3978. INGXELO: 10.1136 / bmj.h3978.
> Jones, P. kunye neRideout, T. "Lipids, sterols, kunye neemetabolites zabo." Ross, A. Caballero, B. Cousins, J. et al, eds. Isondlo samanje kwiMpilo neZifo (i-11 Edition). Baltimore, Maryland: Lippincott Williams & Wilkins; 2014.