Umzimba udinga bonke abamele abathathu izakhi: amaprotheni, amafutha kanye nama- carbohydrate . Igama elithi "amafutha" liyesaba abantu abazama ukunciphisa umzimba. Noma kunjalo, bambalwa kakhulu abantu abazi ngokutholakala kwamafutha enempilo, okubalulekile empilweni yabo bonke abantu.
Yimaphi amafutha abizwa ngokuthi aphilile?
Kunezinhlanganisela ezihlukile ze-polyunsaturated ezingakhiwa ngaphandle komzimba, kodwa zivela ekuhlukaneni kwemikhiqizo. Lezi zihlanganisa ama-acids ezinzima: i-linoleic ne-alpha-linolenic, igama elivame kakhulu kubo yi-Omega-6 ne-Omega-3. Yilawa mafutha okuthiwa awusizo.
Amafutha awusizo omzimba ayengenakulungiswa, njengoba ehlanganyela ekwakhiweni kwezingqamuzana zamangqamuzana, enza umthelela omkhulu ohlelweni lwezinthambo: anika amandla ezindongeni zemifudlana nemithambo yegazi, aphelise i-thrombi futhi, ngokugcwele, ajwayelekile ukucindezela.
Kubalulekile ukugcina ukufaneleka kokudla, uma usebenzisa amafutha enempilo ekulahlekeni kwesisindo. Imikhiqizo yokudla ingcono ukukhetha nge-Omega-3 eningi eyinkimbinkimbi. Uma kungenelutho, kanti i-Omega-6 ingaphezu kwalokho, ukungalingani okubangelwa ukuholela ekuphazanyeni kwezinqubo zemethamo futhi, ngokuqhubekayo, kwesisindo esiningi.
Isenzo sokudla ngaso sonke isikhathi sihloswe ekuhlanzeni umzimba, kuyinkimbinkimbi ye-Omega esiza ukuphula i-cholesterol. Uma ukhetha ukudla okulungile ngamafutha enempilo, ungathola umphumela omkhulu wezempilo nokuhlanza, kanye nokuncipha kwesisindo.
Izinkimbinkimbi zamafutha enempilo I-Omega iyakuthanda inhlalakahle kanye nemizwelo, futhi ukunciphisa imizwelo emihle njalo nokuzizwa komxhwele kubalulekile.
Imikhiqizo enamafutha enempilo
Cishe konke ukudla kwetafula lethu kuqukethe ama-acids ahlukahlukene kanye ne-lipids. Kodwa amafutha abalulekile atholakala kuphela eminye imikhiqizo.
- I-Alpha-linolenic acid ikhona kuzo zonke izimila ezidliwayo ezinobuthi obumnyama bamahlamvu. Leli qembu lihlanganisa ama-walnuts, ubhontshisi we-soya nembewu ye-flax.
- Wonke amafutha yemifino (ummbila, umnqumo, i-sunflower, u-sea-buckthorn, njll) ucebile ngamafutha awusizo.
Udinga ukukhetha lezo, kanye nama-compounds awusizo, aqukethe amafutha ambalwa ambalwa. Ngokwesibonelo, amafutha omnqumo angcono kakhulu ekudleni. - Izinhlanzi zasemanzini ziqukethe amafutha amaningi awusizo, ngakho-ke ukulahlekelwa isisindo kungcono kudle ama-anchovies, i-tuna, i-salmon. Izinhlanzi zinomsoco futhi ziwusizo ngoba amaprotheni enhlanzi ayagcwa kalula, ngakho ukusetshenziswa kwawo akuholeli ekuqongeni kwamafutha. Amafutha ayingxenye yezinhlanzi zasolwandle abalulekile esikhumbeni sethu, asiza ukukhiqiza i- vitamin D , lapho ithoni yayo incike khona.