Ngaba amafutha aseDatari ahlala ephilileyo?
Ziziphi iifati? Njengamaprotheni kunye ne-carbohydrate, amafutha awona macronutrient-into efunekayo umzimba wakho imihla ngemihla, kwaye kwixabiso elincinane kunamacronutrients (njengevithamini). Oko sikubiza ngokuthi "amafutha" okanye "amafutha okutya" kukudibanisa i-acid egcweleyo kunye ne-unsaturated acids, kwaye ngamanye amaxesha bafumana i-rap embi. Zonke ziyaxhamla kunye kwaye zityholwa ngokuba ngumthombo wamakhilogremu angafunekiyo.
Ngokuqinisekileyo, amanqatha amaninzi (okanye amaninzi amaninzi amanqatha) akulungile kuwe. Nangona kunjalo, amafutha ayabalulekile kwimibutho yethu kunye nempilo yethu! Ama-acids amancinci ayabaluleke kakhulu ekuphuculweni kwengqondo yabantwana abancinci (isizathu sokuba isifuba sigcwele). Amafutha ekudleni kwethu nawo anokunceda ngegazi kunye nokulawula ukuvutha. Amafutha agcina ulusu lwethu neenwele ziphilile. Zinceda umzimba uthathe amavithamini athile kwaye uwahambise ngegazi.
Kwiminyaka yabo yokuqala yokuqala, iintsana zidinga ukutya okunamafutha e-50% (ewe, ngokwenene). Ukususela kwiminyaka emi-2 ukuya kwe-4, abantwana badinga malunga ne-30% ukuya kwi-35% yeekhalori zabo ezivela kwioli. Kwabantwana abane nenyuka, loo nombolo i-25% ukuya kwi-35%.
Ngoko ke imaphi amafutha okufanele ukondle intsapho yakho?
Uhlobo lweeFatethi zeZidlo
Amafutha anelisiweyo atholakala kwimveliso yezilwanyana, njengobisi obupheleleyo kunye nenyama. Zifumaneka nakwezinye iimveliso zityalo, ezifana nekakhukhunathi namafutha esundu. Olu hlobo lwamafutha kufuneka lube yingxenye encinane yokutya kwentsapho yakho.
Ukutya ukutya okuninzi kunye namafutha amaninzi kunokubangela amazinga aphezulu e-cholesterol ye-LDL, ngamanye amaxesha abizwa ngokuba yi-"cholesterol" embi.
Amafutha angenayo i-unsaturated, njengentlanzi kunye neoli kakhulu yemifuno, yimihlaba enempilo yamanqatha kodwa eninzi iikhalori. Ziyakwazi ukwahlukana ngamafutha e-polyunsaturated kunye namafutha e-monounsaturated.
Kwabini bobabini banokuthi banciphise i-cholesterol ye-LDL. Amafutha e-Polyunsaturated ngumthombo obalulekileyo we-omega-3 fatty acids, Ungawafumana kwiintlobo ezithile zeentlanzi, iinantambo, iioli, imbewu kunye nemifuno emnyama emifuno.
Ifom ye- Trans okanye i- trans fatty acid ifomu xa i-oyile yemifino iyanzima (ukuba ayinzima nzima, amafutha abizwa ngokuthi yi- hydrogenated ). Ezi ziyakwazi ukuphakamisa amanqanaba e-cholesterol "amabi" kunye namazinga e-cholesterol aphantsi. Iimveliso ze-Trans zisetyenziselwa ukwenza ukutya okuthosiweyo kunye nokucutshungulwa, i-margarine, kunye neempahla ezityiweyo zorhwebo. Hlola iilebula ze-hydrogenated okanye i-oil hydrogenated, kwaye uziphephe.
I-United States Yokutya kunye nezoDakamiza iye yaxwayisa malunga nokutya amafutha atshintshe, kwaye abakhiqizi abaninzi bokutya kunye neetyunithi zokutya okukhawulezileyo baphendule ngokubakhupha okanye ukukhupha. Kwaye iilebula zokutya zibonisa ngokucacileyo ukuba imveliso iqukethe amafutha atshintshe (ngokude nje ukuba iyancinci ibe ngaphantsi kwe-0.5 grams nganye). Ngoko qhubeka uhlola ezo mabhile ngaphambi kokuba uthenge.
Ziyini iiFats kwiiLebhile zokutya?
Xa iibhile zezondlo zithi ukutya akuhlazi-mafutha, i-fat fat-fat, okanye i-fat fat, ithetha ukuthini? Nantsi imigaqo e-US:
- I-free-free means means no-0.5 grams of fat per serving.
- I-fat-fat does not mean 3 grams of fat per serving.
- I-fat-fat reduction ithetha loo nto iqulethe i-25% engaphantsi kweoli ngokukhonza ngaphezu kwenguqu eqhelekileyo.
- Ukukhanya okanye i- lite kuthetha into equlethe i-50% engaphantsi kwefuthe ngokukhonza ngaphezu kwexesha eliqhelekileyo.
Ezi zimbini zokugqibela ziyimilinganiselo enxulumene, oko kuthetha ukuba banokuthi banakho ixabiso elincinci lamafutha. Kwaye zihlala ziqukethe ishukela elongezelelweyo ukwenza amafutha alahlekileyo.
Ngokubanzi, iindlela ezintle zokunqatha kwintsapho yakho ziquka:
- Pheka ngeoli e-monounsaturated, njengomnquma kunye ne-canola.
- Khetha iimveliso zobisi ezincinci (kubantwana 2 kunye phezulu).
- Esikhundleni sokutya ukutya, khetha ukhenkcoza, ukubhaka, okanye ukugaya.
- Ukutyelela ukukhawuleza kwiindawo zokutyela ukutya okukhawulezayo (apho ukutya kwakho kunokuthi kunikwe i-dose ephezulu yamathambo, ngaphandle kokukhankanya i-sodium).
> Umthombo:
> Ulawulo lweZiko lokuTya kunye neDrug: iNew and Improved Nutrition Facts Label. NgoJanuwari 2017.
> Ulawulo lweZiko lokuTya nokuLawulwa kweDrama: Isikhokelo soMashishini: Isikhokelo sokuThengisa ukutya, iSithasiselo A. Agasti 2015.