Ama-lipid , abizwa nangokuthi amafutha, avame ukuba nedumela elibi ngenxa yokuhlanganiswa kwawo nokukhuluphala. Kodwa-ke, ayizakhamzimba ezibalulekile futhi abalulekile empilweni. Nakuba izincomo ziphakamisa ukuthi ukudla okunempilo kugcina iphesenti elilawulwayo lamafutha, kubalulekile ukuqonda ukuthi akuwona wonke ama-lipid anekhwalithi efanayo noma umthelela ofanayo empilweni. Kunokuba yisitha, ukudla okunempilo okulinganiselayo kuthonya kahle imetabolism kanye nokugcinwa kwesisindo somzimba.
Lezi zinhlanganisela, ezaziwa nangokuthi ama-fatty acid , zibalulekile ekusebenzeni kahle komzimba. Ngokombono wamandla, ziwumthombo ogxile kakhulu: kuyilapho igremu elilodwa lama-carbohydrate noma amaprotheni linikeza ama-kcal angu-4, igremu elilodwa lamafutha linikeza ama-kcal angu-9 . Kunconywa ukuthi ama-lipids amele phakathi kuka -25% no-30% (ezinye iziqondiso ziphakamisa kufika ku-35%) wesamba sama-calories adliwayo nsuku zonke. Kumuntu omdala ojwayelekile odla ukudla okungu-2000 kcal, lokhu kungalingana nokudla cishe amagremu angu-70-78 amafutha ngosuku.
Ngaphandle kwamandla, ama-lipid enza imisebenzi ebalulekile yokwakha nokulawula. Ayingxenye ebalulekile yolwelwesi lwamaseli kanye nobuchopho, lapho i-cholesterol ibalulekile ekusebenzeni kwengqondo kanye nokuthuthukiswa kwezindlela zezinzwa. Ngaphezu kwalokho, asebenza njengezandulela zama -hormone e-steroid (ama-estrogen, i-testosterone, i-progesterone) futhi yiwona kuphela athwala amavithamini ancibilika emafutheni (A, D, E, kanye ne-K) , okwenza kube lula ukumuncwa kwamathumbu awo. Aphinde ahlinzeke ngokuvikelwa kwemishini ezithweni zomzimba futhi asebenze njengokuvimbela ukushisa , esiza ukugcina izinga lokushisa lomzimba kanye nempilo yesikhumba.
Ukuhlukaniswa kanye nesakhiwo sama-lipid
Ukuze uqonde umthelela wamafutha empilweni, kubalulekile ukuwahlukanisa ngokwesakhiwo samakhemikhali awo kanye nezinga lokugcwala kwawo. Ngokwe-biochemical, amafutha ekudleni ahlukaniswe ngamaqembu amathathu ayinhloko:
- I-Triglycerides: Yizo ezitholakala kakhulu (amafutha namafutha), ezakhiwe yi-molecule eyodwa ye-glycerol kanye nama-fatty acid amathathu.
- ama-phospholipids: Izingxenye ezibalulekile ze-membrane yamaseli, ezikhona ku-egg yolk kanye ne-soy lecithin.
- I-Sterols: zihlanganisa i cholesterol (imvelaphi yezilwane) kanye nama-phytosterols (imvelaphi yezitshalo).
Ngaphakathi kwama-fatty acid, ukuhlukaniswa ngokwezibopho zawo zekhabhoni kungokulandelayo:
- Ama-lipid agcwele: Azinazo izibopho ezimbili ochungechungeni lwazo lwekhabhoni. Ngokuvamile ziqinile ekushiseni kwegumbi futhi zitholakala enyameni ebomvu, ebhotela, nasemafutheni asezindaweni ezishisayo njengokhukhunathi nesundu.
- Ama-lipids angenawo amafutha amaningi: Zineketanga elilodwa lekhabhoni eliphindwe kabili. Isibonelo esivelele kakhulu yi- i-oleic acid (i-Omega 9)Zisiza ukwehlisa i-cholesterol ye-LDL futhi zingakhuphula i-cholesterol ye-HDL.
- Ama-lipid e-Polyunsaturated: Banezinkinobho ezimbili noma ngaphezulu. Lapha sithola acid acid ebalulekile ukuthi umzimba awukwazi ukukhiqiza: I-Omega 3 (i-linolenic acid) futhi i I-Omega 6 (i-linoleic acid).
- Amafutha e-Trans: Amafutha aguqulwe ngokwezimboni ngokusebenzisa i-hydrogenationZiyingozi kakhulu ohlelweni lwezinhliziyo nemithambo yegazi ngoba zikhulisa i-LDL futhi zinciphisa i-HDL.
Kuyiphutha ukukholelwa ukuthi wonke amafutha ayingozi. Eqinisweni, amafutha angenawo amafutha amaningi kanye nalawo angenawo amafutha amaningi asiza ukwehlisa amazinga e-cholesterol e-LDL (amabi). Nakuba amafutha angenawo amafutha amaningi angakhuphula i-cholesterol ye-HDL (enhle) , amafutha angenawo amafutha amaningi agxila ekwehliseni i-LDL kanye nokuvikela inhliziyo ngokuvimbela ukungasebenzi kahle kwenhliziyo kanye nokunciphisa ukuthambekela kokwakha amahlule egazi.
Ukudla okunamafutha amaningi agcwele kanye nendlela yokuwaphatha
Lawa mafutha kufanele anqunyelwe ekudleni , njengoba ukusetshenziswa ngokweqile kuphakamisa amazinga e -LDL cholesterol futhi kukhuthaza i-atherosclerosis. Kunconywa ukuthi amele ngaphansi kuka-9% wamakhalori aphelele ansuku zonke, kulandela amanye amathiphu okushisa amafutha ngempumelelo nokuvimbela ukunqwabelana kwawo. Atholakala ikakhulukazi ku:
- Ubisi oluphelele: Ubisi oluphelele, ukhilimu, ibhotela kanye noshizi onamafutha noma osuqediwe.
- Inyama nokudla okucutshunguliwe: Inyama ebomvu enamafutha, ubhekeni, amasoseji, ama-cold cuts, ama-pâtés kanye ne-lard.
- Ama-dessert asezimbonini: I-ayisikhilimu, amakhekhe kanye namakhekhe ezimboni.
- Amafutha emifino asezindaweni zasezindaweni ezishisayo: El uwoyela kakhukhunathi futhi i uwoyela wesundu.
Ukuze kuncishiswe umthelela wala mafutha, kunconywa ukuthi kubekwe phambili inyama engenamafutha amaningi (inkukhu, i-turkey, i-pork loin, noma inyama yenkomo), kususwe amafutha abonakalayo ngaphambi kokupheka, bese ukhetha imikhiqizo yobisi enamafutha amancane. Kubalulekile ukucabangela ukuthi ukudla okunamafutha amaningi kungawukhuthaza kanjani umdlavuza wesibindi uma ubukhulu bezingxenye bungalawulwa.
Ukudla okucebile ngama-lipids angenawo usawoti
Lawa mafutha awusizo kakhulu futhi akha isisekelo sokudla kwaseMedithera . Asiza ekuvikeleni inhliziyo, ekunciphiseni ukuvuvukala, nasekuthuthukiseni umfutho wegazi. Ukudla okuyinhloko yile:
- Amafutha omnqumo angavamile (i-EVOO): Amafutha acindezelwe ngokubandayo agcina ama-antioxidants nama-polyphenol. Angamafutha okupheka ayisisekelo ngenxa yokuqina kwawo kanye nezinzuzo zenhliziyo.
- Ukwatapheya: Inikeza i-oleic acid, i-potassium kanye ne-vitamin E.
- Amantongomane: Ikakhulukazi izindlela ezinempilo zokudla ama-alimondi nama-hazelnuts.
- Iminqumo: Icebile nge-oleic acid kanye nama-antioxidant compounds.
Ukudla okucebile ngama-lipid e-polyunsaturated
Leli qembu lihlanganisa ama-fatty acid abalulekile i-Omega 3 ne-Omega 6. Ibhalansi efanele phakathi kwalokhu okubili (okungcono phakathi kuka-1:5 no-1:10) ibalulekile ekunciphiseni ukuvuvukala komzimba kanye nokuthuthukisa ama-triglycerides , okwenza kube yinto enhle ohlwini lokudla okufaneleka.
- Inhlanzi eluhlaza okwesibhakabhaka: I-Salmon, ama-sardine, ama-anchovies, i-tuna kanye ne-mackerel (ecebile nge-EPA kanye ne-DHA), kubalulekile ekusebenzeni kwengqondo.
- Amafutha emifino: Amafutha e-sunflower, ummbila, isoya kanye ne-canola (okugcina kusiza ekunciphiseni i-LDL ngaphezu kwamafutha omnqumo).
- Amantongomane nembewu: Amantongomane, amantongomane, imbewu yefilakisi, i-chia kanye ne-sesame.
Ingozi yamafutha e-trans namafutha acwengisisiwe
Amafutha e-trans atholakala ekudleni okune-hydrogen njenge-pizza eqandisiwe, ukudla okulula okufakwe emasakeni, i-popcorn ye-microwave, i-margarine yezentengiselwano, kanye nama-pastries. Ngokungafani namafutha agcwele, amafutha e-trans andisa i-cholesterol ye-LDL futhi anciphise i-cholesterol ye-HDL , okwenza abe yisici sokudla esinengozi enkulu yokuhlaselwa yinhliziyo nesifo sikashukela. Kunconywa ukuthi ungadli ngaphezu kwe-1 gram ngosuku.
Kumelwe futhi sihlukanise phakathi kwamafutha ahlanzekile nalawo ahlanzekile . Inqubo yokucwenga isusa ukungcola kodwa futhi isusa izingxenye ezincane eziwusizo njenge-polyphenols nama-antioxidants. Ngakho-ke, kunconywa ukuthi kubekwe phambili amafutha omnqumo ahlanzekile. Kubalulekile ukuqaphela ukuthi amafutha ahlanzekile awazinzile uma eshiswa futhi angangcolisa, ngakho-ke amafutha omnqumo ahlanzekile angcono ngisho nasekuphekeni.
Ukwenza izinqumo ngokuqonda ngamafutha, ukubeka phambili imithombo engagcwele kanye nokugwema amafutha acutshungulwe nge-hydrogen, kuyisihluthulelo sokugcina isisindo esinempilo kanye nesimiso senhliziyo esiqinile. Ukufunda amalebula okudla okunempilo ukuze ubheke amagama anjengokuthi "amafutha angagcwele i-hydrogen" kukuvumela ukuthi wenze izinqumo ezinolwazi ezithinta ngqo ubude besikhathi eside kanye nekhwalithi yokuphila.
