Ukutya okunotyebileyo kwioli: itafile

Kuyixesha lokuphelisa inkolelo yokutya okunamafutha aphantsi, ukusetyenziswa kwayo ekudleni kwakucatshangelwa indlela efanelekileyo yokunciphisa umzimba, ukukhusela isifo senhliziyo nezinye izifo ezingapheliyo. Inyaniso kukuba "ilitye elingaphantsi kwamanzi" lihlala lifihle phantsi kwegama elithi "umkhiqizo we-skim", apho iphunga kunye nokuthungwa kuhlawulwa ngokunyusa inani leetyuwa, iswekile okanye okusanhlamvu. Isiphumo "sidlulile" konke okulindelekileyo - ukusetyenziswa komhlaba jikelele kweemveliso ezinamafutha aphantsi kukhokelela ekunyuseni komlinganiselo womntu.

Ukutya okuphantsi kweekhalori - kukuhle okanye kubi?

Kutheni ufanele ulahle ukutya kunye nomxholo weoli ophantsi kakhulu? Abantu abaninzi abapheli ukutya okunjalo ixesha elide, kuba bajonga ukutya okudliwayo ngaphandle kokunambitha kunye nezithintelo. Inyaniso yokuba amafutha anciphisa ukutyalwa, ukutya okuninzi, okwakhiwe ekutya ukutya okunamafutha, kwenza umntu alwe nendlala yonke imini.

Amanqatha okutya adlala indima ebalulekileyo ekutshintshiseni - igram nganye iqukethe i-kilocalories ezili-9. Umxholo wekharori ukhuselekile kula maxesha xa ukutya kungonelanga, kubaluleke kakhulu kubantu abangakwazi ukufumana imali enkulu yokutya.

Ziziphi iifati?

Amafutha yindawo yethu yokugcina amandla. Umzimba unokugcina kuphela inani elincinci le-glucose ngendlela ye-glycogen ukuvelisa amandla, ngoko kubakho ubukhulu beethambo ezinamafutha anakho ukuvelisa inani elingenamkhawulo kubalulekile. Imvelaphi yale nkqubo ixhomekeke kwixesha elide elide, xa ukutya kwakunqongophala, amandla amaninzi achithekile kwi-extraction. Namhlanje le ngxaki ayikho, kodwa siyaqhubeka siphula ukutya okunesityebi kumafutha, ngokungakhethiyo kwaye kuninzi. Amandla aqokelelwe ngawo ngoku asetyenziswe kuphela ngexesha lokulala nangomsebenzi wokuzilolonga.

Ezi zilandelayo zizinto ezidumileyo ezizityebi kumafutha: (uludwe luthatha umxholo we-fat g):

1. Ioli yepilisi - 93.7 g.
2. Ikakhukhi eyomileyo - 57.2 g.
3. Butter - 51.4 g.
4. Inkomo - 52.3 g.
5. Ikhekhelethi - 32.4 g.
6. I-sardine kwioli-29.9 g.
7. I-Hard cheese - 24.6 g.

Iintlobo zama-acid acids kunye nokuba kutheni zifuneka

Kukho iintlobo ezimbini ze-acid acid: i-linoleic ne-alpha-linoleic. Ama-acids amafutha ayingxenye ebalulekileyo yeembrane zeseli, ziguqulwa zibe yizilawuli zamakhemiksi ezichaphazela ukuvalwa kwegazi, ukwanda kwemithambo yegazi, njl. Ukungabikho kwabo kubantwana kubonakala ngokukhula okucothayo, ukwehla kumsebenzi wokuzivikela, ukubonakala kwe-rash. Ngamanye amaxesha oku kubangela iingxaki ngombono kunye neengxaki zokukhathazeka.

Ukuphuhliswa kakuhle, iiprotheni nazo ziyimfuneko. Ngaphandle kwabo, i-immune system ayikwazi ukukhusela ngokufanelekileyo umzimba ukusuka kubhaktheriya kunye neentsholongwane. Ngako oko, kubaluleke kakhulu ukutya ukutya okunothileyo kumafutha kunye nama-protein.

Ngaba amafutha apheleleyo adala isifo senhliziyo?

Ukusetyenziswa ngokugqithisileyo kwesininzi se- fatty acids egcweleyo kunokwanda kwinqanaba le-LDL (i-low-density lipoproteins), okwandisa i-cholesterol kunye nokunciphisa ubuzwe be-insulin. Ukutya okucebileyo, i-fat, i-carbohydrate inciphisa umngcipheko wesifo senhliziyo, isifo, isifo soxinzelelo, isifo sikashukela kunye nokukhuluphala. Zityebi kwi-fiber zikhusela umdlavuza wekoloni, ziyimfuneko ekuthintekeni kweziqhumane. Ukongeza, ii-fibers ziindawo zokutya eziqhelekileyo (eziphilileyo) iintsholongwane ezisemathunjini kunye nokubonelela nge-nutrient saturation. Iifayili ziqulethwe kwiimbotyi, iimbotyi kunye neerini.

Ukutya okucebile kunye neprotheni, amafutha, i-carbohydrates Ngaba kuyimfuneko yokusebenza ngokuqhelekileyo kwixabiso elincinci. Izondlo zicebisa ukunciphisa ukungenisa kwamathambo e-fatty acids (10 grams of caloric intake) (18 amagremu kulabo abafumana i-kilogram ye-1600 ngosuku). Uluhlu olwamkelekileyo lwe-macro-distribution of carbohydrates ngu-45-65%. Ukuba, ngokomzekelo, udle ii-kilometer ezingama-1600 ngosuku, ukutya okumkelekileyo kwe-carbohydrate kuvela kwi-180 gram ukuya kwi-260.

Gwema "amafutha amabi"

Uke wambona indlela i-pizza kunye ne-tomato sauce, ushizi kunye nenyama kukhulula emva kokupholisa? Ubunzima bezithako bubonisa umxholo weoli ogcweleyo, oqinisa nakwiqondo lokushisa. Amanqatha omlambo, amafutha e-tropical (ikhukhunathi, isundu), eziyingxenye malunga naluphi na i-ayisikrimu, kwaye ngokuyininzi ziqukethe amafutha athile. Imveliso eyaziwayo kakhulu kubantu abancinci, apho amafutha azaliswe khona: i-pizza kunye ne-dessert, ngelixa inyama ebilisiwe ngumthombo weprotheni.

Njengama-carbohydrate, iiprotheyini zibalulekile macronutrients. Ukucoca amazinyo amhlophe - isalathisi sokuthi umntu udla ukutya ocebileyo kumafutha kunye nama-protein. Iprotheni inikeza ukuhlanganiswa kwe-collagen, ebaluleke kakhulu kwindlela amathambo, amazinyo nesikhumba.

Utshintsho oluvela kumafutha azaliswe ngamafutha angatyiweyo. Ngaba kukho naziphi iinkonzo zempilo?

Inzuzo yokunciphisa ukungena kwemfuyo egcweleyo ixhomekeka kwizinto ezininzi, kubandakanywa nazo ezivela kuzo. Ukutshintshwa kwama-pretzels asezantsi kunye ne-chewy candies kunokubonakala ngathi kuyilingo, kodwa okokuqala isicwangciso esingalunganga, kuba isidlo esinomxholo ophezulu we-carbohydrate ecocekileyo iyanciphisa amanqanaba e-triglyceride kwaye iyanciphisa amazinga e-HDL (amaninzi aphezulu), ukwandisa amanqanaba e-cholesterol, okuyimfuneko Izifo zenhliziyo.

Isicwangciso esona siphumo siphambili sithetha ukutshintsha ukutya okucebileyo kumafutha azalisekile, ukutya okunotyebileyo kumafutha okuncedo. Isandwich kunye nebhekoni iya kuzisa izibonelelo ezininzi kumzimba kunesiqhekeza se-pizza, kwaye ukubuyisela ibhakoni ngetekisi okanye i-avocado yinye inyathelo eliqikelelwayo ekudleni okunempilo. Ukuba udla inani elincinci leekhalori ngosuku, ungatshintsha ekudleni ubisi obuphelele kumveliso onomxholo weoli ophantsi.

Amafutha anelisiweyo atholakala kwindalo ekutya amaninzi. Ininzi yazo ifunyanwe ikakhulu ekudleni kwemvelaphi yezilwanyana. Khangela ukutya okucebileyo kumafutha (uluhlu luboniswe ngezantsi). Ezi zi:

Enkomo;

- imvana;

- ingulube;

- iintaka zesikhumba;

- I-fat fat;

I-fat fat and cream;

- Butter;

- ushizi kunye nezinye iimveliso zobisi ezenziwe ngobisi bonke.

Akunakwenzeka ukuphucula impilo kumafutha anobungozi

Abavelisi bemveliso, ngaphezu kwezinto ezigcweleyo, sebenzisa amafutha atyhulwayo aqhuba inkqubo ye-hydrogenation kwaye isetyenziswe, njengommiselo, ukwandisa ubomi be-shelf yokutya okucutshungulwayo, njengabaphangi, ii-chips okanye ama-biscuits.

Ukutya kwabo okunconywayo akukho ngaphezu kwe-1% yenani leetekori (ngaphantsi kwe-2 grams xa udla i-calories 1600 ngosuku). Ukuba uqwalasela okokutya okucebileyo kumafutha, unokwazi ukubona iimpawu zeetrans, udidi lokufunda lwezithako kwiibhile zokutya: ezi zinto zifihliwe phantsi kwegama: "ioli ekhuni" okanye "i-hydrogenated".

Ukutya okunomsoco kunye okunomsoco onomxholo ophezulu wamacronutrients ebalulekileyo

Yidla ukutya okucebileyo kumafutha kunye ne-carbohydrate, njengobisi, izithelo kunye nemifuno. I-carbohydrates iyona mthombo omkhulu wamandla emzimbeni, ukubonelela ngamafutha eeseli, kuquka neeseli zengqondo. I- carbohydrate elula neyinkimbinkimbi iqukethe iikhalori ezingama-4 ngegrama. I-45-65% yenani leekhalori kufuneka libe yi-carbohydrate, ngelixa i-20-35% - ifuthe. Phantse yonke imveliso, ngaphandle kwamaqanda, inyama kunye neentlanzi ezithile, zizaliswe ngamagalebhydrate. Imifuno, ingakumbi iifatate, ingqolowa, iifatata ezithambile kunye neeperesi, ziqulethe inani elikhulu le-carbohydrate enesitampu, kunye ne-fibers. Zonke iimveliso zityalo, kubandakanywa iziqhamo, imifuno, iimbotyi, izityalo kunye namantongomane, ziphezulu kwifiber, eziphucula umsebenzi wezilwanyana.

Njengoko sele kuthethwe ngazo, i-fatty acids isaturated acids iphucula i-cholesterol yegazi kunye noveliseko lwe-insulin ukuba ithathe indawo yamathambo egcweleyo. Kukho iindidi ezimbini ze-acids ezingenayo i-fatty acid: i-monounsaturated amafutha kunye namafutha e-polyunsaturated. I-Monounsaturated ifunyenwe kwi-avocados, iantyut, imbewu, iminquma, i-peanuts, ioli yeoli.

Ukususela kutshanje, i-fatty acids yamafutha e-polyunsaturated e-omega-3 aphakathi kwenkalo ngenxa yendima yabo ekuthintekeni kwezifo zenhliziyo. Ziyakwazi ukufunyanwa kwi-walnuts, i-flaxseed, tofu, i-soybean, i-rapeseed. Ukongezelela, ezinye iintlobo ezimbini ze- acids (i-eicosapentaenoic (i-EPA) kunye ne-docosahexaenic (DHA)) zibalulekile nje ngentliziyo, kodwa kubonakaliso obubonakalayo, ekuphuculeni kakuhle kwengqondo emntwaneni ngexesha lokukhulelwa; Benza umsebenzi obalulekileyo ekunciphiseni ukukhubazeka kwengqondo ekudala; Ukunciphisa iimpawu ze-arthritis, i-ulcerative colitis nezinye izifo ezivuthayo. Ezi zixhobo ziqulethe iintlobo zeentlanzi njenge-tuna, i-herring, i-trout, i-mackerel, i-salmon, i-sardine, ityhuna.

I-Omega-6 yindlela yesibini yeoli ye-polyunsaturated. Ukutya okucebileyo kumafutha afana ne-omega-6: imbewu ye-sunflower, amanqatha aseBrazil, ama-pecans kunye neenpine. Amanye amafutha okupheka nawo ayimithombo ye-omega-6: ikona, i-sunflower kunye neoli yeesame.

Ukutya okunotyebileyo kwioli: itafile

Kukho umgaqo-nkqubo ngokubhekiselele kuwo, kunokwenzeka ukubala inani eliphakanyisiweyo lokusetyenziswa kwamafutha:

Ixabiso lilonke lamanqatha (g) = inani elipheleleyo leekhalori x 30% = inani "lamatye" eekhalori ngosuku / 9.

Umzekelo:

Iikhalori ezingama-2000 x 0.3 = 600/9 = 67 g.

Khumbula ukuba izinga lemihla ngemihla liqulethe i-20-35% yemali yee-calories.

Ungesabi ukutya ukutya okunotyebileyo, kodwa ukhethe ngokuhlakanipha, uqinisekise ukuba abagqithisi iimfuno zakho zekhalori. Ukukhetha ukutya ngamafutha ase-monounsaturated kunye ne-polyunsaturated, ngelixa ulinganise amafutha kunye neetrans.