Konke Okufuneka Ukwazi
Amafutha, okanye i-lipids, yiklasi yokutya eye yafumana ingqwalasela enkulu kwiminyaka embalwa edluleyo. Ukucinga kwangaphambili kukuba onke amafutha ayingozi okanye aphilileyo, kodwa oku akunjalo. Amafutha avela kwimithombo efanelekileyo yinxalenye ebalulekileyo yokutya kwe- PCOS enempilo.
Ziziphi iiDatshi zeDatari?
Ewe, ukutya okunamafutha ku-caloric, kodwa abaphakamisi amanqanaba e-insulin .
Ukongezelela, bayaxhasa kwaye baxhamle izitho zethu zangaphakathi, zikhusele ezibi. Amafutha nawo anembopheleleko yokulawula ukushisa komzimba, ukusigxotha kwiqanda. Ekugqibeleni, ziyimfuneko yokwakheka ngokufanelekileyo kwamanye amavithamini, okuyi-A, D , E, ne-K.
Iintlobo zamafutha
Amafutha akhiwa ngekhabhoni, i-hydrogen kunye nama-athomu e-oksidi axhunyiwe kunye neepateni ezithile. Ukuhlanganiswa okuhlukileyo kwala ma-athi okwenza umehluko kwiintlobo zamafutha, ezinje zizalisekile, ezingenasaturated, i- hydrogenated, kunye namafutha atshintshe.
Amafutha anelisiweyo anenani elininzi lama-athomu e-hydrogen anokuthi angene ngaphakathi kwemolekyu ye-lipid. Ezi ziqhelekileyo ngamafutha kwimveliso yezilwanyana, nangona ezinye ioli ezifana nesundu kunye nekakhukhunathi.
Amafutha angenayo i-unsaturated ayinayo ixabiso lamanani e-athomu ye-hydrogen, kodwa endaweni yoko, abe nolwazi olubizwa ngokuba yizibhondi zombini ezikhoyo kulo lonke i-molecule. I-athomu nganye yekhabhoni ineendawo ezine ezifumanekayo ukuba zibophe kunye namanye ama-athomu, njenge-hydrogen.
Kukho kwakhona unxibelelwano oluninzi phakathi kwama-athomu amabini athatha iindawo ezimbini ezidibeneyo. Ezi zibizwa ngokuba zizibophelelo zombini. Uninzi lweoli, ngaphandle kwezityalo ezidityanisiweyo ngasentla, azifumanekanga ngamafutha.
Amafutha ase-Hydrogenated ayenzeka xa izibophelelo zombini kwioli e-unsaturated ziphukile ukuze zivumele ii-athomu zama-hydrogen ngaphezulu ukuba zibophe.
Ngokutshintsha isakhiwo seekhemikhali ngale ndlela, nayiphi na inzuzo yezempilo yamafutha asekuqaleni alahlekile. Ukongezelela, ukongeza la ma-hydrogens angatshintsha iimbophelelo zombini eziseleyo kwi-molecule kwizinto ezibizwa ngokuba yi-trans. Iimpawu zeTrans zenziwe ngamafutha okwenziwa ngamakhemikhali afumaneka kwiargarini, ukutya okuthosiweyo kunye nokutya okucutshungulwayo.
Imithombo yamaFats
Amafutha afunyanwa phantse zonke iintlobo zokutya, ukusuka kwibhotela kunye namafutha ukuya kwimveliso yobisi, inyama kunye nokutya okucutshungulwayo. Izindlela zokupheka zingongeza ixabiso elininzi leoli. Ngokomzekelo, i-chicken cutried fried ingaba neoli ephezulu kunesabelo esinqumbileyo, esinqumbileyo se-steak. Kwakhona kubalulekile ukukhumbula ubungakanani bendawo. Isixa semayonnaise ongayifaka kwisandwich sinokuba ngaphezu kwesinye isipuni, ubukhulu obuqhelekileyo bokukhonza.
Izikhokelo ezisetyenziswayo ngoku zivela kwiSebe lezeMpilo neSebe lezeMpilo laseUnited States zibonisa ukuba amanqatha kufuneka athathwe ngaphantsi kwama-30% e-caloric ngosuku, kwaye amafutha amaninzi kufuneka abe ngaphantsi kwe-10%. Oku kuthetha ukuba ukuba uthabatha ii-2,000 khalori ngosuku, ambalwa ama-calorie angama-600 kufuneka abe ngamafutha, kwaye angaphantsi kwama-200 ukusuka kumafutha azalisiweyo.
Iindlela zokuNciphisa amaFats
Kukho iindlela ezininzi ezilula zokunciphisa i-fat fat.
Khetha ukutya okunamafutha kwaye uhluthe amanqatha amaninzi. Susa isikhumba kwi inkukhu kunye ne-turkey. Ngokuguqula indlela olungiselela ngayo ukutya, unako ukugcina ezininzi zeekhalori kunye namafutha. Zama ukugcoba, ukugcoba okanye ukupheka ukutya endaweni yokutya. Sebenzisa iimveliso zobisi ezincinci okanye eziphantsi. Iziqholo, imifuno kunye nejisi lemon idibanisa intlanzi eninzi okanye inkukhu endaweni yezonqunu okanye i-bhotela.
Ekugqibeleni, khumbula ukukhonza ubukhulu xa usebenzisa ukusasazeka, ukugqoka isaladi kunye nebhotela. Ubuchule obuncinane bunokuhamba ngendlela ekuncedeni ukudala zokupheka ezintsha zokupheka.
Izikhokelo Zesidlo sabaseMelika 2015-2020. I-United States Isebe Lempilo Neenkonzo Zoluntu. http://www.health.gov/dietaryguidelines
Ukuhlaziywa ngu Angela Grassi, MS, RDN, LDN