Hypertrophic Cardiomyopathy: Iimpawu, oonobangela, unyango kunye nothintelo Jonga iSampulu yeZilumkiso eziKhawulezayo VUMELA IZAZISO Kwizilumkiso zemihla ngemihlaNgaphandle nje
-
Chaitra Navratri 2021: Umhla, iMuhurta, izithethe kunye nokubaluleka kwalo mnyhadala -
- U-Hina Khan uyakhazimla phezulu nge-Copper Green Eye Shadow Kwaye i-Glossy Nude Lips Fumana ukuKhangela kumanyathelo ambalwa alula!
- I-Ugadi kunye ne-Baisakhi 2021: Spruce Jonga ukuHamba kweFestive kunye neeCelebs-eziPhefumlelweyo zeSuti
- I-Horoscope yemihla ngemihla: 13 Epreli 2021
Chaitra Navratri 2021: Umhla, iMuhurta, izithethe kunye nokubaluleka kwalo mnyhadala Ungaphoswa
- UAnirban Lahiri uqinisekile phambi kweRBC Heritage
- Ukunqongophala akuyona ingxaki: Icandelo loMphathiswa Wezempilo ligxeka 'ukungaziphathi kakuhle' izitofu ze-COVID
- Uluhlu lwawo onke amaVowutsha eDatha yokuNgena ukusuka kwiReliance Jio, Airtel, Vi, kunye neBSNL
- UVira Sathidar Aka Narayan Kamble ovela kwiNkundla udlula kude ngenxa ye-COVID-19
- I-Kabira yokuHamba kweHermes i-75 yokuKhawulezisa ukuThengisa ukuSebenza ngeSikuta soMbane esaziswa eIndiya
- Ixabiso leGolide liwe ngokungekho xhala kwiiNBFCs, iibhanki kufuneka ziBukele
- Isiphumo sokugqibela se-2021 samapolisa e-Bihar Bihar
- Iindawo ezili-10 ezigqibeleleyo zokundwendwela eMaharashtra ngo-Epreli
Okwangoku uva igama elithi 'amanqatha', uyakhawuleza ukuhlala kude-ngakumbi ukuba ufumana naluphi na ulawulo lokunciphisa umzimba. Umgaqo olula wokulahleka kwesisindo kukutshisa iikhalori ezingaphezulu kwento oyityayo. Oku kuyanyanzela umzimba wakho ukuba uchithe amanqatha agcinwe ukuze ufumane inani elifunekayo lamandla.
Ngamazwi alula, ukuba ufuna ukujolisa entanyeni yakho ye-turkey, kuya kufuneka ujonge indlela otya ngayo. Ke, ukutya kwakho kufuneka kubandakanya ulungelelwaniso lokutya okuxineneyo kwezondlo kwiziphumo ezingcono.
Onke amafutha ayingomtyholi njengoko kucingelwa ngabantu abaninzi kwaye imizimba yethu ifuna amafutha abalulekileyo ukuze asebenze ngokufanelekileyo kwaye ancede ukunciphisa umzimba. Amafutha anokuhlelwa njengamafutha alungileyo nangalunganga. Amafutha alungileyo anceda ekwandiseni imetabolism yakho kwaye ikhusela nentliziyo yakho kwizifo ezahlukeneyo [1] [Mbini] .
Uninzi lwabantu luyabhideka malunga nokuba ngawaphi amanqatha amnandi avela kwinto embi, ke makhe sixoxe ngezinye zezinto zokutya ezinokuthi zibandakanyeke ekutyeni kwakho ukunciphisa umzimba ngokukhawuleza nangokufanelekileyo okwaziwayo ukuba kunamafutha amahle kuzo.
1. Iavokhado
Iqulethe iipesenti ezingama-80, i-avocado iqulethe i-asidi enamafutha ebizwa ngokuba yi-oleic acid eluncedo olukhulu kwimpilo kabani [3] . Izifundo zifumanise ukuba iavokhado ine-potassium eninzi kuneebhanana kwaye iyanceda ekulweni i-cholesterol [4] .
Kwafunyaniswa ukuba abantu ababandakanya iavokhado ekudleni kwabo baya kuba namanqatha asezantsi esisu ngenxa yokubakho kwamafutha alungileyo anceda ukuphucula imetabolism [5] .
2. Amandongomane
Amandongomane athathelwe ingqalelo njengezinto zokutya ezisempilweni kakhulu kumanqatha alungileyo, ifayibha kunye neprotheni [6] . Izifundo zibonise ukuba abantu abatya amandongomane asempilweni anjenge-walnuts, ii-almonds kunye namandongomane e-macadamia bahlala bephilile kwaye benomngcipheko omncinci wokufumana ukutyeba, njengoko ezi zinamafutha asempilweni okunciphisa umzimba [7] .
3. Imbewu yeChia
Iigram ezingama-28 zembewu ye-chia iqulethe i-9 gram yamafutha alungileyo. Imbewu ye-Chia iqulethe i-omega-3 fatty acids esempilweni, elicandelo elilunge kakhulu elisempilweni kwaye ezi mbewu zineeoyile ezilungileyo zokunciphisa umzimba [8] .
4. Iiflekisi
Ezi mbewu zigcwele omega-3 fatty acids kunye nefayibha esempilweni, kunye ne-9 g yamafutha (kwiipuni ezimbini), ephantse yagcwaliswa ngokupheleleyo [9] . Umxholo wefayibha kwii-flaxseeds unceda ukukhuthaza ukunciphisa umzimba kunye nokunceda ukunciphisa amanqanaba aphezulu e-cholesterol [10] .
5. Chocolate emnyama
Ezi zibiliboco zibonelela ngesixa esihle (9 g) samafutha asempilweni enza iipesenti ezingama-65 [Shumi elinanye] . Itshokholethi emnyama inezinga eliphezulu lee-antioxidants elinceda ekulawuleni i-cholesterol kunye noxinzelelo lwegazi.
6. Amaqanda apheleleyo
Izifundo zamva nje zibonise ukuba icholesterol kwiqanda elipheleleyo ayichaphazeli inqanaba le-cholesterol egazini. Ngokwenyani, iqanda lilonke iya kuba kuphela kokutya okuqulethe zonke izondlo-mzimba ezifunekayo emzimbeni wethu [12] .
Amaqanda akwanazo ne-antioxidants ezinamandla eziluncedo kakhulu kwimpilo yethu, eyenza ukuba iqanda elipheleleyo libe kukutya okuphulukana nobunzima [13] .
7. Iintlanzi ezinamafutha
Iintlanzi ezinje nge salmon, mackerel, sardine, herring kunye ne trout zine omega-3 fatty acids ezinceda ukunciphisa umzimba [14] . Ukongeza, ukutya iintlanzi ezinamanqatha kwenza ukuba umntu asempilweni ngakumbi, kunye nemeko yentliziyo ebhetele kunye nokukhuselwa kwizifo ezinjenge-dementia [Shumi elinantlanu] .
8. I-Oyile yeOlive eyongezelelweyo
I-oli yomnquma engaphezulu kwentombi ithathwa njengenye yokutya okunempilo, kodwa bambalwa kakhulu abantu abayaziyo ukuba iphezulu kakhulu kumafutha asempilweni. Inezibonelelo ezininzi zempilo kwaye iqulethe ivithamin E, ivithamin K kunye nee-antioxidants ezinamandla, ezinceda ukukhuthaza ukunciphisa umzimba okunempilo [16] .
9. Ioyile yeCoconut
Owona mthombo ubalaseleyo wamafutha anele namhlanje ofumanekayo kuthi, ioyile yekhokhonathi ineepesenti ezingama-90 zee-asidi ezinamanqatha kwaye zonke ziluncedo kwimpilo kabani [16] .
Amafutha asebenza njengezinto zokunyusa ukukhulisa imetabolism yomzimba wethu kwaye ancede ekutshiseni malunga neekhalori ezili-120 ngosuku. Ezi fatty acids zikwanceda ekunciphiseni amafutha esiswini [17] .
10. I-Yoghurt enamafutha apheleleyo
Kukho ukungaqondi okuqhelekileyo ukuba izinto zokutya ezinamafutha apheleleyo zimbi kwimpilo, kodwa uphononongo lubonakalisile ukuba nokutya okuqukethe amafutha aphezulu kuluncedo kakhulu kwimpilo yethu. Amafutha eyogathi apheleleyo, umzekelo, ayanceda ekwetyiseni, alwe nesifo sentliziyo kunye nokutyeba kakhulu [18] .
Kwinqaku lokugqibela…
Amafutha ayimfuneko emzimbeni wethu nakwimpilo iyonke. Ukutya okunokulinganisela kufuneka kube namanqatha e-monounsaturated kunye ne-polyunsaturated. Qaphela ubungakanani obudlayo kuba ukumodareyitha kubalulekile.
Imibuzo ebuzwa qho
Q. Ngaba amafutha asempilweni ayakunceda ukunciphisa umzimba?
UKUYA. Amafutha e-Monounsaturated ngamafutha asempilweni aqhelekileyo afumaneka kwioyile yomnquma, amandongomane, iimbewu kunye nokutya okusekwe kwizilwanyana. Ukutya okuphezulu kumafutha e-monounsaturated kunokunceda ekunciphiseni ubunzima kwaye kunokunciphisa umngcipheko wesifo sentliziyo, okoko nje bengazongeziyo iikhalori ezongezelelweyo kwisidlo sakho.
Q. Ngaba amafutha asempilweni akwenza ukuba utyebe?
UKUYA. Ngaphandle kwamanqatha aneekhalori ezininzi ngokwegrama kuneeproteni okanye iikhabhohayidrethi, izidlo ezinamafutha aphezulu azenzi abantu batyebe. Oku kuxhomekeke ngokupheleleyo kumxholo. Ukutya okuphezulu kwi-carbs kunye namafutha kuya kukwenza utyebe, kodwa ayibangelwa ngamanqatha.
Q. Ngaba ibhotolo yamandongomane ngamafutha asempilweni?
UKUYA. Ewe.
