YIMAPHI amafutha esingapheka ngawo? Iyini i-cholesterol, kungabe siyayidinga na?
Ngiyaxolisa, namhlanje sizokhuluma ngezinhlobo zamafutha, sizophoqeleka ukusebenzisa amagama awo aziwa ngawo. Ngeshwa amaningi awo awazukuba nawo amagama aqonde ngqo ngolimi lwesiZulu.
Njengenjwayelo, sizochaza ukwehlukana kwala mafutha ngolimi lwethu, sihlanganise nokubaluleka kwawo.
Mhlawumbe omunye uzofisa ukwazi ukuthi yini sikhulume ngamafutha kuzo zonke izinto. Kusukela ekudaleni, amafutha ayedliwa nje abantu bezikhululekele ngawo, akukho lapho othola khona abantu sebenenxanxathela yezifo ngenxa yezinto abazidlayo, okwakuhlanganisa namafutha.
Konakale eminyakeni ebalelwa kwengamashumi ayisikhombisa edlule, lapho okwenziwa khona ucwaningo olwemukelwa luthi amafutha athile yiwona ayimbangela yezifo zenhliziyo ezazihlupha isizwe ngaleso sikhathi.
Umuntu owayengungqo shishilizi kulolu cwaningo futhi ehlonishwa kwakunguMnuz Ansel Keys. Ngaleso sikhathi kunososayensi abalahlekelwa yikho konke ababenakho ngenxa yokuthi babephikisana no-Ansel Keys. Omunye wabo kwakungu-John Yudkin engowaseNgilandi, owayethi imbangela yesifo senhliziyo ushukela, hhayi amafutha.
Kwatholakala ukuthi ucwaningo luka-Ansel Keys nemiphumela yalo lwadukisa isizwe kwalandela izizwe. Namanje imiphumela nokulahlekisa kwalolo phenyo isezwakala futhi kuzothatha isikhathi abantu bayibone ngendlela eyiyo.
Ngeshwa kuyima ososayensi bevumelana noJohn Yudkin ngokuthi ushukela odala isifo senhliziyo, hhayi amafutha. Ungakanani umonakalo osudalekile kumanje?
Ezikoleni ngokwehlukana kwazo ngisho kwezobudokotela kusafundiswa ukuthi isifo senhliziyo sidalwa ngamafutha, hhayi ushukela. Yingakho namhlanje sithe masihlolisise amafutha, sibuke ukwehlukana kwawo sihlanganise nokubaluleka kwawo ngakunye.
Amafutha ahlukene kasikhombisa, kukhona awushevu omkhulu, kuye kulawo asisebenzelayo nadingwa yimizimba yethu.
Sizoqala ngalawo azwana kahle nemizimba futhi esiwadingayo, sigcine ngalawo awushevu okungamele sizisondeze eduze kwawo:
Omega 3 Fatty Acids
Lawa ngamafutha ayizinhlobo ezintathu esiwadinga ngendlela eyisimanga. Empeleni awatholakali kalula, abanye ososayensi bathi masiwadle ama-Omega 3 fatty acids nsuku zonke. Amabili awo siwathola ezinhlanzini zasendle ezithile. Nazo izinhlanzi azikwazi ukuwenza, ziwathola esihlahleni okuthiwa yi-Algae. La ma-Omega 3 yi-DHA (Docosahexaenoic acid) kanye ne-EPA (Eicosapentaenoic acid).
La mafutha asenhlanzini ngokwemvelo njenge-trout, salmon, sardine ne-tuna. Bese kuthi awesithathu yi- ALA (Alpha linolenic acid) esiyithola ezihlahleni ezithile. Umsebenzi we-ALA isivikela ezifweni zenhliziyo, ukusebenza nzulu kobuchopho kanye nokuvikela umzimba ezifweni ezingamahlalakhona njengesifo sikashukela nje. I-DHA yona isisiza ekukhuleni kobuchopho, ikakhulu ezinyangeni zokuqala eziyisithupha zengane, ukusebenza nzulu kobuchopho nsuku zonke nasekusizeni amehlo abone kangcono.
Asigcine ngokugcizelela ukuthi i-EPA nayo isebenza kakhulu ekuphiliseni inhliziyo egulayo, ukuhlaselwa komzimba kanye nokugula okuthinta ubuchopho.
Monounsaturated Fatty Acids
Lawa amafutha okuthiwa yi-Oleic Acid asinikeza i-Olive Oil. La mafutha mahle kakhulu, anempilo futhi siyawadinga.
Ahlangana nekhemikhali esibindini bese esebenza njengesikali esinikeza umzimba amatomu okuthi akwenziwe lokhu kuyekwe lokhu. La mafutha asebenza ngempilo uma engashiswanga kwaze kwashintsha ukwakheka kokuhlangana kwawo ngoba uma uwashisile aba uphoyizeni akubulale nokukubulala. Kumele asetshenziswe epholile hhayi eshisa.
Polyunsaturated Fatty Acids
Amafutha lawa anenhlanganisela ebopheke yaphindana kaningi (polyunsaturated). Angamafutha amahle, ayakwazi ukulwa nobubi emzimbeni kanti uma eshiswa awasheshi ukushintsha abe ngushevu.
Saturated Fatty Acids
La mafutha ayeshiwo ucwaningo lwakudala ukuthi ayabulala, yiwona adala isifo senhliziyo. Kwaze kwathiwa asigqugquzelwe sidle ukudla okungenamafutha. Ucwaningo lwakamuva luthi amafutha alolu hlobo awenzi lutho.
Medium Chain Fats
Lawa amafutha esiwathola ku-Coconut oil, naku-Avocado oil, anempilo, yiwona okumele sipheke ngawo ngoba awasheshi ukuzwela ukushisa, ayaphuza ukubila.
Omega 6 Fatty Acids
La mafutha atholakala ezindaweni eziningi futhi adayisa kakhulu ezitolo. Zingane zakwethu, abanga ukushisa emzimbeni, abanga izinhlungu emzimbeni, amadolo, amakhanda, izicubu emzimbeni. Yilawa adala oshevu abaqeda abantu nge-Covid 19.
Trans Fats
Lawa-ke ngushevu kusukela ekudaleni. Ukudla okuningi okuhlala isikhathi kungaboli kusuke kugcwele wona ama-Trans Fats. Lapha ngikhuluma ngamakhekhe, ama-biscuit, ama-tinkies - yonke nje into ikakhulu emnandi isuke inama-Trans Fats. La mafutha awushevu. Ngiyaphinda, ayabulala.
Amafutha i-cholesterol siyawadinga emzimbeni kakhulu futhi. I-cholesterol yakhe ubuchopho bethu amaphesenti abalelwa ku-70, izakhi ama-cells akhiwe yi-cholearerol, amahomoni amaningi akhiwe ngayo yi-cholesterol.
Kwakuyimfundisoze futhi kuseyi mfundisoze ukuthi asiwadingi emzimbeni, awushevu.
Mpilonde!
Related Topics: