Umzimba udinga bonke abathathu abameli bezondlo: amaprotheni, amafutha kunye ne- carbohydrate . Igama elithi "amafutha" liloyikisa abantu abazama ukunciphisa umzimba. Nangona kunjalo, bambalwa abantu abazi malunga nokufumaneka kwamafutha enempilo, okubalulekileyo kwimpilo yabo bonke abantu.
Ziziphi iifutha ezibizwa ngokuthi ziphilile?
Kukho izixhobo ezikhethekileyo ze-polyunsaturated ezingazalwanga ngokuzimela ngumbutho, kodwa zivela ekuqhekekeni kwemveliso. Ezi ziquka i-acids ezinzima: i-linoleic ne-alpha-linolenic, igama eliqhelekileyo kubo li-Omega-6 kunye ne-Omega-3. Yiyo le mafutha ekuthiwa iluncedo.
Amafutha ancedo omzimba ayengenakwenzeka, njengoko athatha inxaxheba ekwakhiweni kweembrane zeseli, enza igalelo elikhulu kwi-system ye-vascular: anika u-elasticity kwiindonga zeemvini kunye nemithambo yegazi, aphelise i-thrombi kwaye, ngokubanzi, ulungelelanisa uxinzelelo.
Kubalulekile ukugcina ukuchaneka kokutya, xa usebenzisa amafutha enempilo ekulahlekeni kwesisindo. Iimveliso zokutya zilungele ukhetho kunye ne-Omega-3 eyinkimbinkimbi. Ukuba akwanele, kwaye i-Omega-6 ingaphezu koko, ukungalingani oku kubangele ukuphazamiseka kwenkqubo kunye nokuqhubela ubunzima obukhulu.
Isenzo sokutya sisoloko sijolise ekuhlambuleni umzimba, yinkxalabo ye-Omega eyanceda ukuphula i-cholesterol. Ukuba ukhetha ukutya okufanelekileyo kunye namafutha enempilo, unokufumana umgangatho ophezulu wempilo nokuhlambulula, kunye nokunciphisa ubunzima.
Iinkomfa zamafutha enempilo I-Omega ikhuthaza ukuhlala kakuhle kunye nemizwelo, kunye nokunciphisa imiphefumlo ihlale ixabisekile kwaye imvakalelo ebonakalayo ibalulekile.
Imveliso enamafutha enempilo
Phantse konke ukutya kwitheyibhile yethu iqukethe i-fatty acids ne lipids. Kodwa amafutha afanelekileyo atholakala kuphela kwimveliso ethile.
- I-Alpha-linolenic acid ikhona kuzo zonke izityalo ezidliwayo ezinobuncwane obunobumba beqabunga. Eli qela liquka i-walnuts, ubhontshisi besoya kunye nembewu yeflekisi.
- Yonke imifuno yemifuno (ingqolowa, umnquma, i-sunflower, i-sea-buckthorn, njl.) Zizityebi kwiimveliso eziwusizo.
Kufuneka ukhethe ezo zinto, kunye kunye nezixhobo ezifanelekileyo, ziqukethe amafutha ambalwa. Umzekelo, ioli yeoli ikulungele ukutya. - Ukutya kwezilwanyana zaselwandle kunomlinganiselo omkhulu wamafutha, ngoko ukulahleka kwesisindo kukulungele ukutya ii-anchovies, ityhuna, i-salmon. Intlanzi inomsoco kwaye iluncedo kuba iprotheni yeentlanzi iyancinywa kalula, ngoko ukusetyenziswa kwayo akukhokelela ekuqongeni kweentlawulo ezinamafutha. Amafutha ayingxenye yezonka zasekuhlaleni zibalulekile kwesikhumba sethu, anceda ukuvelisa i- vitamin D , apho ithoni yayo ixhomekeke kuyo.