Ubudlelwane phakathi kokutya okunamafutha aphezulu kunye nesiganeko somhlaza wekolon sihlala siqinile. Ngokuhamba kwexesha , ukutya okude ixesha lokutya okunamafutha kunokunyusa umngcipheko wakho wesifo kunye nomnye wezifo ukuquka isifo senhliziyo nesifo sikashukela. Nangona kunjalo, ingcamango ikhona ukuba ukutya okunamafutha aphantsi kufana nokutya okuncinci. Ukuba awuphumelelanga ukuzama ukutshintsha ukutya kwakho kwixesha elidlulileyo ukuphela kwezinto, qwalasela indlela ojonga ngayo amafutha.
I-Fat Good and Bad Fat
Zonke iifati azizange zenziwe ngokulinganayo. Thatha i- omega 3 fatty acids kwiintlanzi, umzekelo. La mafutha anqweneleka ukuba abe neenzuzo ngaphakathi kwenkqubo yakho ye-cardiovascular system, njengokunceda amanqanaba aphantsi e- triglyceride kunye nokunciphisa ukuphuhliswa kwamathala e-atherosclerotic. Ngokufanayo, uphando oluthile luye lwabonisa ukuba amafutha enempilo angenayo iipropati zokukhusela ngaphakathi kwekholoni yakho.
Ukwandisa amafutha akho enempilo, cinga ukongeza ii-servings ezimbini ngeveki yokutya kunye ne-omega fatty acids ezifana neentlanzi okanye intlanzi, njenge-salmon. Kwiibhile zokutya ezifakwe emaphaketheni, amanye amafutha anempilo adweliswe njenge-polyunsaturated okanye i-monounsaturated fat. Igama eliphambili lokukhangela kwilebula alixhomekanga .
Iimveliso ezivela kwimveliso yezilwanyana kunye nokutya okucwangcisiweyo yizo zokuzama nokunciphisa. Bafihla phantsi kwamagama amaninzi ahlukeneyo, ngoko ukuqonda amalebula okutya kunokuthatha isenzo esincinane. Le yile mafutha ofuna ukuyikhawulela okanye ukuphepha:
- Amafutha anelisiweyo (afumaneka kwiimfuno ezibomvu kunye nemveliso yobisi epheleleyo)
- I-Trans fatty acids (ekwabalaliswe njenge-fat fat)
- Amanqatha ama-hydrogenated (okanye amafutha athile)
Ngamanye amaxesha, ukusika amanqatha aphilileyo kuthatha ixesha elide njengoko ufunda ukufunda iilebula kunye nokucacisa intsingiselo. Nangona kunjalo, ukutshintshisa enye okanye amaninzi amanqaku omninzi imihla ngemihla ukukhetha okuphantsi okanye akukho mafutha kunokukufumana endleleni efanelekileyo yokuphucula impilo.
Awunayo Imithi yokutya oyithandayo
Ukwenza ukhetho olungcono lokutya aluthethi ukuba ufanele ukuyeka ukutya ozonwabisayo kwi-turkey ebandayo kwaye udle ukutya kwe-bland. Kuthetha ukuthatha ukhetho oluncinane apha napha. Emva koko, umngcipheko womdlavuza wekolon ukwandiswa ngumzekelo wokuphila kwamafutha aphezulu, kungekhona ukugqithiswa kweso sihlandlo.
Ukunciphisa inani lemvu ebomvu oyidlayo rhoqo ngeveki kunokuncedisa ukunciphisa i-fat fat fat. Usenokutya loo mbambo oyinqwenelekayo, kodwa cinga ngokusila isahlulo se-16-ounce kwaye esikhundleni sokuba ukhethe ukuncinci. Ukuba ulungele ukuthatha inyathelo elongezelelekileyo, cinga ukukhetha ukunqanda okanye ukucutha okulumkileyo kwenkomo kubandakanya i-sirloin okanye i-roast ejikelezayo. Unokwenza i-hamburger eneqhayiya enamandla evela emhlabathini, ngokuchasene ne-chuck yomhlaba, equle ipesenti ephezulu yamanqatha amaninzi.
Beka i-Fat ibe ngumbono
Ngelixa unandipha naluphi na ukutya othandayo, ukumodareyitha kubalulekile. Akukho ngaphezu kweepesenti ezingama-30 zokudla kwakho kwansuku zonke kufuneka zivela kumafutha - mhlawumbi mhlawumbi ngaphantsi. ISebe lezoLimo laseMerika licebisa oku kulandelayo kumntu omdala emva kwesicwangciso sokutya se-calories sosuku lwe-2000:
- Nciphisa i-oyile ye-oyile yeetayipuni ezintandathu. Oku kubandakanya ukugqoka isaladi kunye neoli yokupheka.
- Gcina amanqatha akho asemzimbeni onke (ushizi, i-ayisikrimu) usebenzise ama-calorie angama-260 angaphantsi. ukubeka oku ngolu hlobo, ukujonga nje kwifriji yam kukhombisa ukuba enye ityeksi yetshizi eqhutywe iqukethe iikhalori ezili-110.
Ukuba ukubalwa kweekhalori okanye ukulinganisa ukutya kwakho kuphelile, zama ukucinga ngamafutha azalisiweyo oyidlayo njengesiqinisekiso, kungekhona inkambo ephambili. Oku kuya kukunceda ugcine amafutha angcolileyo uyayidla ngokubhekiselele kwimiba eninzi, ngelixa uvumela ukuba ujabulele ukutya othandayo.
Imithombo:
American Heart Association. (nd). Intlanzi kunye ne-Omega 3 I-Acids Acids.
UJohn Hopkins unyango. (nd). Ukutya kunye neCaron Cancer.
Park, H., et al. (2011). Ukusetyenziswa ngokusisigxina kwesidlo esisisigxina sokutya kukhulisa ukukhula okunamandla kunye ne-Last Metastasis kwi-BALB / c iisicebe Ngaphantsi kwe-Injected nge-CT26 Canon Cells. Uphando lweCancer.
Theodoratou, E., et al. (2007). I-Acids Fatty Acids kunye neColorectal Cancer: Isifundo soLawulo lweNkundla. I-American Journal ye-Epidemiology.
I-United States Isebe lezoLimo. (nd). Isicwangciso sam Soko Sokutya.