Ukuqinisa impilo kunye nokuzikhusela kwizifo eziphuhliswa ngokusebenzisa ukutya okungonakalisayo, kuyafaneleka ukucinga ngesondlo esifanelekileyo, iinkcukacha kunye nokulinganisela ukutya kwansuku zonke. Impembelelo enkulu kwizinto eziphilayo zibonelelwa ngamafutha apheleleyo kunye namafutha atshintshe, athatyathwa ngemali ebalulekileyo ngabaxhasi bokutya okukhawulezayo.
Ziyintoni i-fat fatated?
Amafutha anelisekile yiqela lamafutha aqulethe kuphela i-acids fatty saturated. Ezi acids azibandakanyi amathuba okuba nezibini eziphindwe kabini okanye ezintathu, apho i-athomu ze-khabhoni ziqukethe iintambo ezifanayo. Inombolo encinci yee-athomu ze-khabhoni i-3 kuphela, kwaye ubukhulu bufikelela kuma-athomu ama-36. Ubungqonge ukuba ukushisa kwabo kushushu kukunyuka ngokumalunga nomlinganiselo wee-athomu ze-khabhoni.
Ngokwe siseko semvelaphi, bahlulwe ngo:
- margarines;
- Iifutha zezilwanyana ezizalisiweyo (ngaphakathi, amanqatha omhlophe kwenyama, ushizi, ibhotela ibisi);
- imvelaphi yemifuno (i-hydrogenated tropic: ioli yesundu, ioli yekakhukhunathi).
Amafutha anelisiweyo - inzuzo kunye neyingozi
Ukuba uhlalutya iimveliso eziqukethe amafutha azalisiweyo, unokugqiba ukuba zikhona kwimenyu. Iintlawulo okanye inzakalo eza kunikwa emzimbeni, ngokuthe ngqo kuxhomekeke kwisixa sokusetyenziswa kwezi zinto ezinjalo. Ukuze ubone yonke imifanekiso, kubalulekile ukuhlalutya izakhiwo ezixhamlayo zeempahla ezigcweleyo kunye nezinto ezinobungozi, ezithe, zininzi, ngelanga.
Amafutha anelisiweyo - inzuzo
Iintlobo zamanqatha azalisiweyo zilandelayo:
- ukubonelela ngeenkqubo zokuhlanganiswa kwamahomoni emzimbeni;
- ukuvuselela inkqubo yokuhambelana kwamavithamini kunye nezinto ezilandelwayo;
- ngokuqinisekileyo kuthintela umsebenzi wokuzala (ngakumbi amadoda);
- Ukusetyenziswa ngokulinganisela kunika umzimba amandla okwaneleyo, kukuvumela ukuba uzive uvuyo kwaye ungaziva ungabi namandla.
Amafutha anelisiweyo - ingozi
Olunye uhlobo oluqhelekileyo nolunobungozi lunamafutha atshintshe, ayenziwa ngenxa yokusetyenziswa kunye neoli. Ezi zi-molecule eziguqulweyo zenziwe ngamafutha angenayo i-insaturated ngenxa yonyango lokushisa. Kubalulekile ukuqonda ukuba basemncinci, zikhoyo phantse zonke ukutya. Xa kushushu ukushisa kwamafutha ukuxinwa kwabo kunokunyuka ukuya kuma-50%. Iimveliso zeTrans ziqhelekileyo ekuveliseni ukutya okukhawulezileyo, iimpahla ezibhakiweyo kunye nezinye iimveliso, eziphekwe xa ziphethwe ngamafutha ngamafutha.
Ngokusetyenziswa ngokugqithiseleyo, amafutha azalisiweyo kunye namafutha atshintshe anempembelelo embi kwimpilo yabantu, engabonakali kwiimpawu ezithile, kodwa ngokugqithisa kwezifo ezingapheliyo. Iingxaki zempilo ezibangela ukutya kunye nomxholo ophezulu weempahla ezizalisiweyo ziqwalaselwa ngokufanelekileyo:
- nophuhliso lwesifo sikashukela;
- ukunyanya;
- izifo zenhliziyo;
- ukuphulwa kweenkqubo zokuxilisa umzimba.
Amafutha anelisiweyo - isisiseko ngosuku
Emva kokuba uzimisele ukuchaphazeleka kwezinto ezinjalo emzimbeni womntu onempilo, kufuneka uqikelele ngokucacileyo ukuba amaninzi amaninzi asemzimbeni ngosuku. Apha, njengalowo nawuphi na umzekelo, indima ephambili idlalwe ngobungakanani kunye noxinaniso. Kucaciswe ukuba inani elifanelekileyo lokutya li malunga ne-15-20 g ngosuku. Esi sibonakaliso sifanayo kubantu abadala kunye nabasetyhini, kungakhathaliseki ubunzima kunye nobudala. Ukugqithisa umyinge wokusetyenziswa kuyakwenza umonakalo omkhulu kunokulungileyo.
Ngokubhekiselele kumafutha atshintshe, ukuba i-intake rate rate, engenawo umphumo ombi kumzimba, i-3-4 gram (okanye i-2% yeekhalori zonke) ngosuku. Kufuneka kuthathelwe ingqalelo ukuba bangabakhanjeni, banokuqokelela emzimbeni iminyaka kwaye ngexesha elifanayo ababonisi iimpawu ezibonakalayo zokudakalisa kwezempilo ixesha elide.
Ukukhusela ubuninzi obuninzi kwinqanaba lemihla ngemihla yamanqatha azalisiweyo, kuyafaneleka ukubeka ingqalelo ekubhaliweyo kokutya. Kwezinye iimveliso, abavelisi babonisa ukubaluleka kwamafutha azalisiweyo. Ukuba akukho sikhombisi, okokuba umqondiso wexabiso londlo kufuneka kuthathelwe ingqalelo. Isiqulatho esikhulu samatye sithathwa njengamafutha angaphezu kwama-17,5% kwimveliso yesininzi.
Uphi amafutha agcweleyo?
Ukusetyenziswa kwezixhobo ezinjalo kumgangatho woshishino kunenzuzo kuba i-melting point is often above atmospheric, oku kuthetha ukuba izinga lokushisa kunye neshefu lokuphila ubomi bunyuke kakhulu. Ngako oko, ukusetyenziswa kwamafutha kunye namafutha atywala ngokuqhelekileyo kuqhelekileyo kwimveliso yokutya, ekufuneka ihlawule ngokukhawuleza, kodwa inemizila yokugcina ende. Ukuhlalutya apho iimveliso ziqukethe amafutha azalisiweyo, unokwenza amaqela amakhulu:
- iimveliso zenyama;
- iimveliso zobisi (kukho uxhomekeke ngqo kwipesenti yemixholo yeoli);
- tshokoleta;
- ukutya kokutya okukhawuleza;
- i-confectionery.