Ukuqinisa impilo nokuzivikela ezifweni ezithuthuka ngokusebenzisa ukusetshenziswa kokudla okulimazayo, kubalulekile ukucabanga ngokudla okunempilo, imininingwane kanye nokulinganisela kokudla kwansuku zonke. Umthelela omkhulu emzimbeni ophilayo uhlinzekwa ngamafutha agcwele futhi amafutha ashubile, adliwa ngenani elikhulu ngokugqugquzela ukudla okusheshayo.
Kuyini amafutha agcwele?
Amafutha anelisiwe angamaqembu amafutha aqukethe kuphela ama-acids amafutha agcwele. Lawa ma-acids akhipheli amathuba okuba nezibopho ezimbili noma ezintathu, lapho i-athomu ye-carbon ihlanganisa izibopho ezilodwa. Inombolo encane ye-athomu ye-carbon i-3 kuphela, futhi inani eliphezulu lifika kuma-athomu angu-36. Okuyingqayizivele ukuthi ukushisa kwabo okushisa kuyanda ngokulingana ngqo nenani le-athomu le-carbon.
Ngenxa yesisekelo, bahlukaniswe ngokuthi:
- ama-margarine;
- izinhlayiya zezilwane ezigcwele (ingaphakathi, amafutha amhlophe enyama, ushizi, ibhotela lebisi);
- imvelaphi yemifino (i-hydrogenated tropical: amafutha esundu, amafutha kakhukhunathi).
Amafutha anelisiwe - azuze futhi awonakele
Uma uhlaziya imikhiqizo equkethe amafutha agcwele, ungaphetha ngokuthi kukhona kunoma iyiphi imenyu. Izinzuzo noma ukulimala okuzohlinzekwa emzimbeni, ngokuqondile kuxhomeke ekutheni inani lezidakamizwa zisetshenziswa. Ukuze ubone isithombe sonke, kubalulekile ukuhlaziya izakhiwo eziwusizo zamafutha agcwele futhi ezinobungozi, okuyinto, ngeshwa, eziningi.
Amafutha anelisiwe - azuze
Izinzuzo zamafutha agcweleyo kanje:
- ukuhlinzekela ukusebenza kwezinqubo zokuhlanganisa ama-hormone emzimbeni;
- khuthaza inqubo yokufaniswa kwamavithamini kanye nezici zokulandelela;
- ngokuqinisekile kuthinta umsebenzi wokuzala (ikakhulukazi amadoda);
- Ukusetshenziswa okulinganiselayo kunikeza umzimba amandla anele, kukuvumela ukuba uzizwe ujabule futhi uzizwa ungenamandla.
Amafutha anelisiwe - umonakalo
Ezinye izinhlobo ezivamile futhi eziyingozi zingamafutha okuhamba, okwakhiwa ngenxa yokucubungula nokusetshenziswa kwamafutha. Lawa ma-molecule aguquliwe akhiwe ngamafutha angenayo i-unsaturated ngenxa yomuthi wokushisa. Kubalulekile ukuqonda ukuthi basesimweni esincane, kukhona kuwo wonke ukudla. Lapho ukwelashwa ukushisa kwamafutha ukuhlushwa kwabo kungakhuphuka kufika ku-50%. Amafutha we-Trans ajwayelekile ekukhiqizeni ukudla okusheshayo, izimpahla ezibhaka kanye neminye imikhiqizo, okuphekwe lapho kuphethwe khona ngamafutha.
Ngokusebenzisa ngokweqile, amafutha agcwele kanye nama-trans amafutha anomthelela omubi empilweni yomuntu, engabonakali ezimpawu ezithile, kodwa ekukhusweni kwezifo ezingapheli. Ukukhathazeka kwezempilo okubangela ukudla ngokuqukethwe okuphezulu kwamafutha agcwele kungacatshangwa kahle:
- ukuthuthukiswa kwesifo sikashukela;
- ukukhuluphala;
- izifo zenhliziyo;
- ukwephulwa kwezinqubo zemithi emzimbeni.
Amafutha anelisiwe - okujwayelekile ngosuku
Ngemva kokuthola umphumela wezinto ezinjalo emzimbeni womuntu ophilile, udinga ukucacisa ukuthi imzimbeni idinga malini amafutha amaningi ngosuku. Lapha, njengokunye okunye, indima ebalulekile idlalwe ngobuningi nokuhlushwa. Kuthiwa ukuthi inani elihle lokusetshenziswa lilinganiselwa ku-15-20 g ngosuku. Lesi sibonakaliso sifana nabesilisa nabesifazane abadala, kungakhathaliseki ukuthi isisindo nobani. Ukudlula umthamo wokusetshenziswa kuzokwenza okubi kakhulu kunokuhle.
Ngokuqondene namafutha e-trans, okwenza kube khona isilinganiso sokudla okungenani, okungenayo umphumela omubi emzimbeni, yi-3-4 amagremu (noma u-2% wama-kilojoule ayizinkulungwane) ngosuku. Kumele kucatshangelwe ukuthi bangabase-carcinogens, banganqwabelana emzimbeni iminyaka futhi ngesikhathi esifanayo bangabonakali izimpawu ezibonakalayo zokuwohloka kwezempilo isikhathi eside.
Ukuze ugweme ukwedlula okwedlulele ingxenye egcwele yansuku zonke yamanoni agcwele, kufanelekile ukunaka ukulayishwa kokudla. Kweminye imikhiqizo, abakhiqizi babonisa ukubaluleka kwamafutha agcwele. Uma kungenjalo isibonakaliso esinjalo, khona-ke isibonakaliso sokubaluleka kokudla okunomsoco kufanele sithathwe. Okuqukethwe okukhulu kwamafutha kubhekwa njengamafutha angu-17.5% omningi womkhiqizo.
Kuphi amafutha agcwele?
Ukusetshenziswa kwamakhemikhali anjalo kumkhakha wezentengiselwano kunenzuzo yokuthi iphuzu lokuqhaqhaza livame ukuphakama ngaphezu kwezulu, okusho ukuthi izinga lokushisa kanye neshalofu liyakhula kakhulu. Ngakho-ke, ukusebenzisa amafutha nama-trans amafutha ngokuvamile kuvame ukukhiqizwa kokudla okumele kuphume ngokushesha, kodwa kunemigqa yesitoreji eside. Ukuhlaziya ukuthi yimiphi imikhiqizo equkethe amafutha agcwele, ungakha amaqembu amakhulu:
- imikhiqizo yenyama;
- imikhiqizo yobisi (kuncike ngokuqondile emaphesenti wezinto ezinamafutha);
- ushokoledi;
- ukudla kokudla okusheshayo;
- i-confectionery.