Ingabe Amafutha Ezidlo Ahlala Enempilo?
Ayini amafutha? Njengamaprotheni nama-carbohydrate, amafutha ayimvelo-yinto umzimba wakho adinga nsuku zonke, futhi ngokwemanani amakhulu kunamacronutrients (njengevithamini). Lokho esikubiza ngokuthi "amafutha" noma "amafutha okudla" kukhona inhlanganisela ye-acids egcwele futhi engasetshenzisiwe, futhi ngezinye izikhathi athola i-rap embi. Zonke zihlangene ndawonye futhi zitshelwe ukuthi ziwumthombo wamakhilogremu angafuneki.
Ngokuqinisekile, amafutha amaningi (noma amafutha amaningi angalungile) akulungile kuwe. Nokho, amafutha abalulekile emzimbeni wethu kanye nempilo yethu! Ama-acids amafutha asemqoka kakhulu ekuthuthukiseni ubuchopho bezingane (yingakho isifuba sigcwele). Amafutha ekudleni kwethu nawo asiza ekuguleni igazi nokulawula ukuvuvukala. Amafutha agcina isikhumba sethu nezinwele ziphilile. Basiza umzimba ukuba uthathe amavithamini athile futhi uwahambise egazini.
Eminyakeni yabo emibili yokuqala, izinsana zidinga ukudla okungama-50% amafutha (yebo, ngempela). Kusukela eminyakeni emibili kuya ku-4, izingane zidinga cishe ama-30% kuya ku-35% wamakhalori azo azovela ngamafutha. Kubantwana 4 nangaphezulu, lelo nani linama-25% kuya kuma-35%.
Ngakho yikuphi amafutha okufanele ukondle umndeni wakho?
Izinhlobo Zamafutha Ezidlo
Amafutha anelisiwe atholakala emikhiqizweni yesilwane, njengobisi oluphelele kanye nenyama. Zitholakala nakweminye imikhiqizo yezitshalo, njengekakhukhunathi namafutha esundu. Lezihlobo zamafutha kumele zibe yingxenye encane yokudla komndeni wakho.
Ukudla ukudla okuningi okunamafutha amanengi kungagcina kumazinga aphakeme we-LDL cholesterol, ngezinye izikhathi ebizwa ngokuthi yi "cholesterol" embi.
Amafutha angasetshenzisiwe, njengezinhlanzi namafutha amaningi yemifino, ayinemithombo enempilo yamanoni kodwa ayenamakholori amaningi. Zingahlukaniswa ngamafutha we-polyunsaturated namafutha e-monounsaturated.
Futhi bobabili bangakwazi ukwehlisa i-cholesterol ye-LDL. Amafutha e-Polyunsaturated ngumthombo obalulekile wama-fatty acids omega-3, Ungawafumana ezinhlotsheni ezithile zezinhlanzi, amantongomane, amafutha, imbewu, nemifino emnyama.
Amafutha e- trans noma ama- trans fatty acids ifomu uma amafutha yemifino eqine (uma engabinzima ngokuphelele, amafutha abizwa ngokuyinxenye i-hydrogenated ). Lawa angaphinda aphakamise amazinga e-cholesterol "amabi" namazinga aphansi okuthiwa "amahle" ama-cholesterol. Amafutha we-Trans asetshenziselwa ukwenza ukudla okuthosiwe nokucutshungulwa, i-margarine, kanye nezimpahla ezibhaka ukuhweba. Hlola amalebula amafutha we-hydrogenated noma ama-hydrogenated, futhi uwagweme.
I-United States Yokudla Nezidakamizwa Zokulawulwa Kwezidakamizwa isixwayisile ngokumelene nokudla amafutha esitokisi, futhi abakhiqizi abaningi bokudla kanye namaketanga okudla okusheshayo baphendule ngokuqeda noma ukuwahlukanisa. Futhi amalebula okudla okunomsoco akhombisa ngokucacile ukuthi umkhiqizo uqukethe amafutha okuthutha (uma nje kuphela kunamaphesenti angaba ngu-0.5 amagremu ngobuningi bokukhonza). Ngakho qhubeka uhlola lawo malebula ngaphambi kokuthenga.
Yiziphi Amafutha Emabhaleni Okudla?
Lapho amalebula okunomsoco athi ukudla akunamafutha, amafutha aphansi noma amanoni anciphile, kusho ukuthini lokho? Nazi imithetho e-US:
- Izitshalo ezingenawo amafutha angabi ngaphezu kuka-0.5 amagremu amafutha ngokukhonza.
- Amafutha aphansi asho okungaphezu kuka-3 amagremu amafutha ngokukhonza.
- Amafutha anciphisa kusho ukuthi iqukethe amafutha angu-25% ngaphansi kokukhonza ngaphezu kwenguqulo evamile.
- Ukukhanya noma i- lite kusho into equkethe amafutha angama-50% ngaphansi kokukhonza ngaphezu kwenguqulo evamile.
Lezo zinsuku ezimbili zokugcina ziyizilinganiso ezihambisanayo, okusho ukuthi zingase zibe namanani amahle kakhulu amafutha. Futhi ngokuvamile ziqukethe ushukela owengeziwe ukuze wenze amafutha alahlekile.
Ngokuvamile, imikhuba emihle yamafutha ekudleni komndeni wakho ihlanganisa:
- Pheka nge-monounsaturated oils, njenge-oliva ne-canola.
- Khetha imikhiqizo yobisi ephansi (for kids 2 and up).
- Esikhundleni sokudla okuthosiwe, khetha ukugcoba, ukubhaka, noma ukugaya.
- Ukuvakashelwa kokungcebeleka ekudleni okudla okusheshayo (lapho ukudla kwakho kungakhonzwa khona ngamanani amaningi ama-trans, hhayi ukukhuluma nge-sodium).
> Umthombo:
> Ukuphathwa Kwezokudla Nezidakamizwa zase-US: I-New and Improved Nutrition Facts Label. NgoJanuwari 2017.
> Ukuphathwa Kwezokudla Nezidakamizwa zase-US: Isiqondiso Sezezimboni: Umhlahlandlela Wokudla Ukudla, isithasiselo A. Agasti 2015.