Xa uqala ukugqiba i- cholesterol yakho kunye namanqanaba e-triglyceride, enye yezinto zokuqala oqale wazenza xa uqala ukutya kwakho kukuthenga ukutya okunempilo. Enye indlela oyenzeka ngayo-ngaphandle kokulayishwa kwimveliso-kwakufuneka ukhange ukutya okubhaliweyo "okunga-mafutha". Emva koko, ukuba uthe "ukungahlambulukanga" kwiphakheji, oku kufuneka kuthathe ukuba ukutya akuququzelele i-fat and, ngoko ke, kufuneka ube nokutya okunempilo ukubandakanya ukutya okunciphisa i-lipid, okulungileyo?
Akunjalo.
Oko kuthethwa ngeTekisi
Ngokwe-Food and Drug Administration (FDA), abenzi bokutya bangabhalela ukutya kwabo "njengamafutha angenawo-mafutha" kuphela ukuba baqulethe ngaphantsi kwe-0.5 grams yeenqweliso zizonke ngeenkonzo ezibhalwe kwilebula. "Ixabiso lilonke" liquka i- fat fat and fat trans . Ngako oko, kunokwenzeka ukuba i-Label yeNkcazo yeNkcazo ibonise ukuba kukho iigramu ezingama-3 zamanqatha amaninzi, nangona kunjalo, ngokwenene, kukho umlinganiselo wamanani angenampilo onokutya. Nangona oku kutya kuncinci kumanqatha kuneentlobo zabo ezinamafutha aphezulu, banokongeza xa udla ukutya okuninzi kokutya ngexesha elilodwa. Ukuba ukutya kubalwa njenge-100% engenawo mafutha, akuhambisani kuphela neendlela ezichazwe ngasentla, kodwa iqulethe ngaphantsi kwe-0.5 grams yeenqatha kwi-100 amagremu okutya kwaye ayikho inqwelwana engongeziweyo kwimveliso.
Ezinye izithako okucingayo
Nangona kunjalo, amafutha asona isithako kuphela kufuneka uxhalabele ukuba ulandela ukutya okunciphisa i-lipid.
I-sugars ecocekileyo yinye isithako esongeziweyo ekutya okunokuthi kunokuchaphazela amanqanaba akho eepidid ukuba udla ezininzi. Uphando lubonise ukuba kungekhona kuphela ukutya okunokutya okuphakamisa amanqanaba akho e-triglyceride, banokunciphisa i-cholesterol yakho ye-HDL. Ngelishwa, xa abenzi bokutya benciphisa inani leenqatha ekutya okubhaliweyo okubhaliweyo, oku kubangele ukwanda kwishukela ecocekileyo kwongezwe kule mihla yokutya ukuze kugcinwe i-taste and consistency.
Ezinye iindlela zokongeza ii-Fat Foods Simahla
Ukuba ugqiba ukutya ezininzi zokutya okuthandayo okungekho mafutha, oku kunokuguqulela kwiindidi ezininzi zeoli kunye neekhalori ezifakwe kwisondlo sakho. Kungenxa yokuba into ethile ibhalwe ngokuthi "i-fat-free," akuthethi ukuba unokutya okuninzi njengoko ufuna. Kukho ezinye iindlela ezininzi zokongeza ukutya okungenamafutha okutya okunempilo ngaphandle kokubingelela kwizondlo ezifana noku:
- Ukugqithisa ukutya kwakho okufutshane, okuyi-microwaveable, okunga-mafutha kunye nokutya okulungiselelwe imifuno, izityalo, iziqhamo ezipheleleyo kunye neeprotheni ezinamafutha.
- Ukuvavanya ngeentlobo ezahlukeneyo zeziqholo, endaweni yokukhetha i-agent agent-seasoning echazwe ngokuthi "i-fat-free".
- Esikhundleni sokubamba isantya esingaqhathaniswa nesandulela-mafutha, khangela ukutya okunesondlo okunomsoco, njenge-granola okanye inqwenga yeziqhamo. Ezinye ukutya, ezinjengamantongomane kunye nembewu, ziqulethe i-fat insaturated , eyona mafutha enempilo okubandakanya entliziyweni yakho-ukutya okunempilo.
Ezi ngcebiso ziya kukuvumela ukuba ube nokutya okumnandi okuphantsi kweoli kunye neeshukela kwisicwangciso sakho sesidlo-ngaphandle kokubingelela ezinye izondlo ezingahle zilahleke ngexesha lokutya ukutya.
Imithombo:
US Food and Drug Administration. Isikhokelo soMashishini: Isikhokelo sokuThengisa ukutya (9. IsiHlomelo A: Iinkcazo zeziBango zokuQinisekisa kweziQiniso) 2013.
URolfes SR, Whitney E. Ukuqonda Ukutya, 13th 2013.