Ukukhetha ukusasazeka okunempilo kunye neeoyile zokupheka kwivenkile yokutya kunokudideka. Kukho iinketho ezininzi ezahlukeneyo apho, kodwa yeyiphi eyona ilungileyo ukuyikhetha?
Sibeka amanqatha amabini athandwayo entloko ukuze sifumanise ukuba yeyiphi enempilo: oku okanye oku? Ngaba kunempilo ukusebenzisa ibhotela okanye ioyile yekhokhonathi xa kufikwa kumafutha?
kwenzeka ntoni kuAndrew zimmern
Ophumeleleyo: Ngumzobo, ngokwenene.
Bobabini babejongwa njengamakhwenkwe angalunganga okunesondlo ngaxeshanye ngenxa yomxholo wabo ophezulu wamafutha ahluthayo, kodwa zombini ioyile yekhokhonathi kunye nebhotolo ziye zafumana umfanekiso ophuculweyo kwiminyaka embalwa edlulileyo, njengoko uJoyce Hendley wayetshilo ekuqaleni. Isitalato sasemini saseTokyo .
Amafutha ahluthayo asenokungabi yindlavini ekutyeni eye yenziwa ukuba ibe yiyo, ngokophando lwakutsha nje. Kwaye sibona ngakumbi 'Ibhotolo Ikulungele' kunye ne 'Coconut Oil: Super Health Food' kunanini na ngaphambili. Ukuthatha kwethu la mafutha? Ayikokutya okunempilo kwaye ayingobantu basempilweni. Akukho namnye ongcono okanye ombi kunomnye, kodwa zombini zenza ubomi bube mnandi ngakumbi, ngoko akukho sizathu sokubavala ekhitshini lakho ngokupheleleyo.
Yintoni igalikhi egranulated
Nangona kunjalo, sincoma ukuba usebenzise zombini ngokukhawuleza. Nasi isizathu:
Amafutha aGqithisiweyo: Bobabini ibhotela kunye neoli yekakhukhunathi, ngokwemiqathango yesondlo, ilayishwe ngamafutha agcweleyo. Oko ikukuthi:
- Iipesenti ezingama-87 zamafutha e-coconut-okanye i-12 grams ngecephe ngalinye-ngamafutha ahluthayo
- kwaye
- Iipesenti ezingama-51 zamafutha kwibhotela-okanye i-7 grams ngepuniponi nganye-ngamafutha agcweleyo
Izikhokelo zesondlo, kuquka i-US Dietary Guidelines kunye nezo ze-American Heart Association, zisancoma ukugcina amanqatha ahluthayo ukuya kwi-7 ukuya kwi-10 ekhulwini yeekhalori zemihla ngemihla okanye ngaphantsi.
Oko kuthetha ukuba umlinganiselo ojikeleze i-2,000 yeekhalori yonke imihla, kufuneka unciphise ukutya kwakho ukuya kwi-16-22 yeegram zamafutha ahluthayo ngosuku.
Isizini ye-masterchef ye-1 iphumelele
Ngaphandle kophononongo lwakutsha nje lophando olucebise ukuba ukutya okunamafutha asezantsi akubonakali kunciphisa umngcipheko wesifo sentliziyo, ayingawo onke amanqatha agcweleyo adalwe alinganayo.
Uncedo olunokubakho: Ezinye ze-fatty acids kwi-coconut oyile kunye nebhotela ziyi-fatty chain-chain fatty acids (MCTs), eziye zaphulwa emzimbeni ngokwahlukileyo kwamanye amanqatha kwaye zingenakukwazi ukugcinwa njengezicubu ezinamafutha, mhlawumbi zinceda ukukhuthaza ukulahleka kwesisindo.
Coconut eyona fatty acid engundoqo MCT lauric acid-kwaye uphando lucebisa ukuba lo gama iphakamisa okungenampilo LDL cholesterol, enye yeenzuzo yeoli yekhokhonathi kukuba kwakhona kwandisa cholesterol HDL eluncedo, yaye ngaloo ndlela inokuba nefuthe elingathathi hlangothi kwingozi yesifo sentliziyo.
Ibhotolo ikwaqulethe isixa esifanelekileyo seevithamini A kunye no-D, kunye nevithamin K2 (ivithamin enobuhlobo nentliziyo edityaniswe nokwakheka kancinci kwamacwecwe anamafutha kwimithambo). Kwaye ngakumbi xa iphuma kwiinkomo ezityiswe ngengca, ibhotolo ibonelela ngexabiso elincinci le-conjugated linoleic acid, amafutha avela ngokwemvelo anokuba nemiphumo yokuvuselela i-metabolism kunye nezinye izibonelelo zempilo.
Ngaba intshontsho ligcwalisa inkukhu yabo
Amafutha angenaMpilo: Kodwa-kumzekelo omangalisayo wokutshekisha okungokwemvelo kukaMama weNdalo kunye neebhalansi-zombini ibhotolo kunye neoyile yekhokhonathi nazo zinezinye ze unempilo encinci i-acids fatty saturated, kubandakanywa i-myristic kunye ne-palmitic acid, eziye zadibaniswa nokwakhiwa okuphezulu kwamacwecwe anamafutha kwi-arteries. (I-asidi enkulu ye-Butter, eneneni, i-palmitic.)
Okukwintsusa: Ioyile yeKhokhonathi kunye nebhotolo ayizo 'zimangaliso zesondlo' kwaye aziyonto embi, kwaye amanqatha agcweleyo akuquletheyo ayilobali lonke.
Ubuncinci kude kube ngaphezulu kwaziwe, ungcono xa usebenzisa enye ngokumodareyitha kwaye ufumane isixa samafutha owatyayo kwaye uwapheke kunye nemithombo yentliziyo ekrelekrele engaxutywanga, efana neoyile yomnquma kunye necanola kunye nentlanzi enamafutha.
Jonga ngakumbi iVenkile yokutya phakathi kokutya okudumileyo
