Amafutha angenamafutha asempilweni anika uluhlu lweenzuzo zempilo kwaye ayinxalenye ebalulekileyo yokutya okunempilo nokulinganiselayo. Akhuthaza impilo yentliziyo ngokunciphisa amanqanaba e-cholesterol embi, anceda ukulawula amanqanaba eswekile egazini, anciphise ukudumba kwaye axhase ulawulo lobunzima. Ngokufaka amafutha angenamafutha angenamafutha asempilweni kwizidlo zethu, sinokuphucula impilo yethu iyonke kwaye sinciphise umngcipheko wesifo esingapheliyo. Khumbula ukutya la mafutha ngokulinganisela njengenxalenye yokutya okulinganiselweyo ukuze ufumane iziphumo ezilungileyo.
Amafutha yinxalenye ebalulekileyo yomzimba womntu, nokuba bubushushu bomzimba okanye ukulawula ubunzima bomzimba, kwaye ukugcina amanqanaba amafutha asempilweni emzimbeni kubaluleke kakhulu kwimpilo yexesha elide.
Amafutha amathathu aqhelekileyo ekutyeni kwethu ngamafutha agcweleyo, amafutha angagcwaliyo, kunye namafutha angagcwaliyo. Ngalinye linemisebenzi kunye neenzuzo ezahlukeneyo.
Amafutha angenamafutha, aziwa ngokuba ngamafutha asempilweni, ngamafutha okutya afumaneka kwiintlobo ngeentlobo zokutya okumanzi kubushushu begumbi kodwa aqine xa efakwa efrijini. Ngokwekhemikhali, amafutha angenamafutha yi-fatty acid ene-double bond enye kwi-fatty acid chain kwaye okuseleyo kube yi-single bonds. Oku kwahlukile kumafutha angenamafutha, angenazo ii-double bonds, kunye namafutha e-polyunsaturated, aqulethe ii-multiple double bonds.
Amafutha angenamafutha agcwele i-monounsaturated anika iingenelo ezininzi emizimbeni yethu kwaye adla ngokubizwa ngokuba yenye yezona zinto zibalulekileyo zokutya okunempilo ngenxa yokukwazi kwawo ukuphucula impilo yentliziyo, ukulawula amanqanaba e-cholesterol kunye nokubonelela ngomthombo wamandla ozinzileyo.
Imithombo yamafutha angangxengwanga aquka iioyile zemifuno ezahlukeneyo, njengeoyile yomnquma, ioyile yecanola, kunye neoyile yesesame. Iiavokhado, amantongomane (afana neealmond, amandongomane, kunye neecashews), kunye nembewu (afana nembewu yelanga kunye nembewu yethanga) nazo ziindawo ezilungileyo zamafutha angangxengwanga. Nangona kunjalo, kubalulekile ukukhumbula ukuba nangona amafutha angangxengwanga anenzuzo ezininzi zempilo, kufuneka asetyenziswe ngokulinganisela njengenxalenye yokutya okunesondlo.
1. Impilo yentliziyo
Ukutya amafutha angagayiwayo rhoqo kuye kwanxulunyaniswa nokuphucula impilo yentliziyo. Uphando lubonisa ukuba amafutha angagayiwayo anokunciphisa amanqanaba e-cholesterol ye-LDL, eyaziwa ngokuba yi-cholesterol embi. Amanqanaba aphezulu e-cholesterol ye-LDL anokuvala imithambo yegazi aze akhokelele kwisifo sentliziyo kunye nesifo sohlangothi. Nangona kunjalo, amafutha angagayiwayo abonakalisiwe ukuba anyusa i-cholesterol ye-HDL, eyaziwa ngokuba yi-cholesterol elungileyo, ekugqibeleni iphucula imeko ye-cholesterol iyonke.
Ukongeza, uphando olupapashwe kwiJournal of Nutrition lugxile ekuveleni kwe-atrial fibrillation, isifo esiqhelekileyo sentliziyo esinxulunyaniswa nokuncipha kokuhamba kwegazi ukuya entliziyweni, kubafazi abanesifo sentliziyo. Iziphumo zibonisa unxibelelwano phakathi kokutya okunempilo kwamafutha kunye nokunciphisa umngcipheko we-atrial fibrillation.
Ngoko ke, ukutya ukutya okutyebileyo kumafutha angagayiwayo kunokunceda ukugcina amanqanaba e-cholesterol asempilweni kwaye kunciphise umngcipheko wezifo ezinxulumene nentliziyo.
2. Nciphisa umngcipheko wesifo seswekile sohlobo lwesibini
Amafutha angenaswekile alawula amanqanaba eswekile egazini, ngoko ke ukutya amafutha angenaswekile kunokunciphisa umngcipheko wesifo seswekile sohlobo lwesibini. Izifundo ezininzi zibonise ukuba ukutya okutyebileyo kumafutha angenaswekile kunokuphucula uvakalelo lwe-insulin kwaye kunciphise umngcipheko wesifo seswekile sohlobo lwesibini xa kuthelekiswa nokutya okutyebileyo kwiikhabhohayidreyithi okanye amafutha angenaswekile.
Ngokufaka la mafutha asempilweni ekutyeni kwakho, unokunceda ekulawuleni amanqanaba eswekile egazini kwaye uphucule uvakalelo lwe-insulin. Ukongeza, amafutha angagayiwayo anokunceda ekulawuleni ubunzima, into ephambili ekuthinteleni nasekulawuleni isifo seswekile.
3. Ukulawula ubunzima
Ngokuchasene nenkolelo eqhelekileyo, amafutha anokudlala indima eluncedo ekulawuleni ubunzima. Nangona amafutha angenamafutha amaninzi luhlobo lwamafutha, abonakalisiwe ukuba anceda ekunciphiseni ubunzima kwaye athintele ukutyeba. Amafutha angenamafutha amaninzi, xa etyiwa ngokulinganisela, anokunceda ekunciphiseni ubunzima kunye nokugcina ubunzima.
Oku kusenokuba kungenxa yokuba kukhuthaza iimvakalelo zokuhlutha nokwaneliseka, kunciphisa ukutya okugqithisileyo. Ukongeza, amafutha angaxutywanga anceda ukuzinzisa amanqanaba eswekile egazini, ukuthintela ukunyuka ngequbuliso okunokubangela inkanuko nokutya kakhulu. Ukufaka amafutha angaxutywanga ekutyeni kwakho kunokukunceda uzive uhluthi ixesha elide kwaye kunciphise amathuba okutya ukutya okungenampilo, okuneekhalori eziphezulu.
4. Iimpawu zokulwa nokuvuvukala
Ukudumba okungapheliyo kunxulunyaniswa neengxaki ezininzi zempilo, kubandakanya isifo sentliziyo, isifo seswekile, isifo samathambo, nezinye. Amafutha angenawo umxube aneempawu zokulwa nokudumba kwaye anceda ekunciphiseni ukudumba emzimbeni wonke, ebonelela ngeenzuzo ezininzi zempilo. Akwanceda ekuveliseni iikhompawundi zokulwa nokudumba, nto leyo enceda ngakumbi ukhuseleko lwendalo lomzimba ekudumbeni. Ukongeza ukutya okufana neoyile yomnquma, iiavokhado, kunye neenati kunokunceda ukulwa nokudumba nokukhuthaza impilo iyonke.
5. Ukuphucula ukufunxwa kwezondlo:
Ezinye iivithamini kunye neeminerali ezibalulekileyo ziyanyibilika kumafutha, oko kuthetha ukuba zifuna amafutha ukuze afunxwe ngokufanelekileyo ngumzimba. Amafutha angenawo umgubo akhuthaza ukufunxwa kwezi zinto, kuquka iivithamini A, D, E kunye no-K. Kwizifundo zezilwanyana, amafutha angenawo umgubo avumela amathambo ukuba afunxe i-calcium ngokufanelekileyo, nto leyo ebangela ukuba amathambo abe makhulu kwaye kuncitshiswe ukukhula kwamathambo abuthathaka kunye nezifo ezifana ne-osteoporosis. Ngokufaka amafutha angenawo umgubo ekutyeni kwakho, unokuqinisekisa ukuba umzimba wakho ufunxa kwaye usebenzise ezi zondlo zibalulekileyo ngempumelelo ukukhuthaza impilo kunye nokuphila kakuhle.
6. Phucula imo yengqondo
Ukutya amafutha amaninzi angaxutywanga kunokuba luncedo kwimeko yakho yengqondo. Ingqondo ifuna amafutha abalulekileyo ukuze isebenze kakuhle, kwaye amafutha angaxutywanga abonelela ngezondlo ezibalulekileyo kwimpilo yengqondo. Ukutshintsha amafutha angaxutywanga ngamafutha angaxutywanga ekutyeni kwakho kunokunciphisa amanqanaba omsindo kwaye kwandise umsebenzi womzimba wemihla ngemihla kunye neendleko zamandla okuphumla, oko kuthetha ukuba utshisa iikhalori ezingaphezulu ngelixa uphumle.
Oku kusenokubangelwa ngokuyinxenye kukusebenza kwe-dopamine emzimbeni. I-Dopamine kufuneka isebenze ukuze uve iimvakalelo zokwaneliseka nolonwabo, kwaye amanqanaba aphezulu amafutha agcweleyo ekutyeni athintela imiqondiso yolonwabo lwe-dopamine engqondweni. Ngoko ke ukufaka ukutya okufana neentlanzi ezinamafutha, amantongomane kunye nembewu ekutyeni kwakho kunokunyusa amandla engqondo yakho kwaye kuphucule impilo yakho yengqondo.
Funda ngamafutha e-polyunsaturated
Amafutha e-Polyunsaturated, aziwa kakhulu ngokuba yi-PUFA, luhlobo lwamafutha okutya afumaneka kwiioyile zemifuno, imbewu, amantongomane kunye neentlanzi ezinamafutha. La mafutha atyebile kwii-acids ezinamafutha ezibalulekileyo, ezifana ne-omega-3 kunye ne-omega-6, ezingenakuveliswa yimizimba yethu yodwa. Ii-acids ezinamafutha e-Omega-3 zifundwa ngokubanzi ngenxa yamandla azo okunciphisa ukudumba, ukunciphisa uxinzelelo lwegazi, kunye nokuxhasa impilo yentliziyo. Zininzi kwiintlanzi ezinamafutha ezifana ne-salmon, i-trout kunye ne-sardines, kunye ne-flaxseeds, imbewu ye-chia kunye ne-walnuts. Kwelinye icala, ii-acids ezinamafutha e-omega-6, nangona zibalulekile, kufuneka zisetyenziswe ngokulinganisela njengoko ukutya kakhulu kunokukhuthaza ukudumba kwaye kwandise umngcipheko wezifo ezithile.
Hlola amafutha angagayiwayo
Amafutha angenamafutha (i-MUFA), afumaneka kakhulu kwioyile yomnquma, ii-avokhado, amantongomane kunye nembewu, ngamanye amafutha asempilweni. Uphando lubonisa ukuba ii-asidi zamafutha angenamafutha zinokunceda ukonyusa amanqanaba e-cholesterol "alungileyo" ngelixa zinciphisa i-cholesterol "embi", ekugqibeleni ziphucule impilo yentliziyo. Ukongeza, amafutha angenamafutha angenamafutha atyebileyo kwii-antioxidants, ezinceda ukusebenza kwengqondo kwaye zincede ekuthinteleni ukuwohloka kwengqondo okunxulumene nobudala. Ii-avokhado kunye namantongomane zityebile kwi-vitamin E kwaye ziqulathe iintlobo ngeentlobo zeeminerali kunye nee-phytochemicals ezinegalelo kwimpilo iyonke.
Ngaba enye ingcono kunenye?
Xa kufikwa kumafutha e-polyunsaturated vs. amafutha e-monounsaturated, akukho nto icacileyo ephumelelayo, njengoko zombini ezi ntlobo zamafutha zibonelela ngezibonelelo zempilo ezikhethekileyo. Ukubandakanya iintlobo ngeentlobo zamafutha asempilweni ekutyeni kwakho kubalulekile ekugcineni impilo efanelekileyo. Indlela elungeleleneyo iyacetyiswa, kubandakanya umxube ophakathi wamafutha e-polyunsaturated kunye namafutha e-monounsaturated. Tshintsha amafutha agcweleyo nangenampilo ngala mafutha anempilo ngokupheka ngeoyile yomnquma, ukutya amandongomane, kunye nokufaka intlanzi enamafutha kwisicwangciso sakho sesidlo seveki.
Eminye yemithombo engcono kakhulu yamafutha angenamafutha angenamafutha na:
● Umnquma
● I-avokhado
● Ioyile yomnquma
● I-almond
● I-Salmon
● Itshokolethi emnyama
● Imbewu, kuquka imbewu yeflakisi kunye nembewu yetshia
● Iioyile ezityiwayo, kuquka ioyile yamandongomane kunye neoyile yerapeseed
● Amandongomane, kuquka amandongomane kunye neekashew
Kuko konke, amafutha angangxengwanga ayinxalenye ebalulekileyo yokutya okunempilo. Ngokongeza ukutya okutyebileyo ngamafutha angangxengwanga angangxengwanga ekutyeni kwakho kwemihla ngemihla njengenxalenye yesicwangciso sokutya esahlukeneyo nesilinganiselayo, sinokuphucula impilo yentliziyo, silawule amanqanaba e-cholesterol kwaye sixhase ulawulo lobunzima.
Kufanelekile ukukhankanya okoi-oleoylethanolamide (OEA), ephuma kwi-omega-9 monounsaturated fatty acid oleic acid, yi-fatty acid derivative yendalo ephuma kwi-lipid molecules ebizwa ngokuba yi-endocannabinoids. Yenziwa kwiithishu ezahlukeneyo emzimbeni, kuquka amathumbu amancinci, isibindi kunye nezicubu ezinamafutha.
I-OEA idlala indima ebalulekileyo ekulawuleni iinkqubo ezahlukeneyo zomzimba, ingakumbi ukutya, ubunzima bomzimba, imetabolism yamafutha emzimbeni, ukudumba, ukuqonda iintlungu, ukhuseleko lwemithambo-luvo, kunye nempilo yentliziyo.
Q: Mangakanani amafutha angagalelwanga afunekayo imihla ngemihla?
A: I-American Heart Association icebisa ukuba uninzi lwamafutha atyiwayo imihla ngemihla kufuneka avele kumafutha angena ...
Umbuzo: Ngaba amafutha angatyiwa ngabantu abaneengxaki zempilo esele zikhona?
A: Ngokuqinisekileyo! Amafutha angenawo umxube aluncedo kubantu abanesifo seswekile okanye isifo se-metabolic syndrome, njengoko enokunceda ekulawuleni amanqanaba eswekile egazini kunye nokuphucula uvakalelo lwe-insulin. Nangona kunjalo, kucetyiswa rhoqo ukuba udibane nengcali yezempilo ukuze ufumane iingcebiso zokutya ezilungiselelwe wena.
Isikhanyeli: Eli nqaku lenzelwe ulwazi oluqhelekileyo kuphela kwaye akufuneki lithathwe njengengcebiso yezonyango. Olunye ulwazi lweposi yebhlog luvela kwi-Intanethi kwaye alungobungcali. Le webhusayithi inoxanduva lokuhlela, ukufomatha kunye nokuhlela amanqaku kuphela. Injongo yokudlulisa ulwazi oluthe kratya ayithethi ukuba uyavumelana nezimvo zayo okanye uqinisekisa ubunyani bomxholo wayo. Soloko uqhagamshelana neengcali zezempilo ngaphambi kokusebenzisa naziphi na izongezo okanye ukwenza utshintsho kwindlela yakho yokhathalelo lwempilo.
Ixesha lokuthumela: Oktobha-13-2023
