Danielle Moore
Amafutha omnqumo abhekwa njenganempilo ikakhulukazi. Nokho, amafutha omnqumo awahlali enempilo. Kuphela uma usebenzisa ezinye izinyathelo ezine lapho uzozuza khona ezicini ezinempilo zamafutha omnqumo.
Indlela amafutha omnqumo andisa ngayo iminyaka yokuphila
Amafutha omnqumo ayingxenye ebalulekile yokudla kwaseMedithera. Abacwaningi e-University of Minnesota Medical School ezungeze uProfesa uDkt. Douglas Mashek bathola ukuthi amafutha omnqumo abambe isihluthulelo sokwandisa isikhathi sokuphila nokunciphisa ingozi yezifo ezihlobene neminyaka. Imiphumela yabo yashicilelwa ngoJanuwari 2020 kumagazini i-Molecular Cell.
Amafutha omnqumo noma iwayini elibomvu? Yini enempilo?
Eqinisweni, abantu babehlale becabanga ukuthi imfihlo yokudla kwaseMedithera kwakuyiwayini elibomvu kanye nenani elikhulu le-resveratrol eliqukethe - isitshalo se-antioxidant esinezinto ezizuzisa kakhulu empilweni yomuntu. Ngoba i-resveratrol ingenza kusebenze izinqubo emzimbeni ezivikela izifo futhi ziholele esikhathini eside sokuphila.
Kodwa-ke, ithimba likaMashek linombono wokuthi empeleni ama-fatty acids emafutheni omnqumo asebenza izinqubo ezihambisanayo emzimbeni njengengxenye yokudla kwaseMedithera.
Amafutha omnqumo anempilo kuphela uma ucabangela lezi ezinye izici ezine
Kodwa-ke, ukusebenzisa amafutha omnqumo akwanele uma ufuna ukujabulela zonke izici ezihlobene nempilo zala mafutha, kusho abacwaningi. Kungcono ukuhlanganisa ukusetshenziswa njalo kwamafutha omnqumo nalezi zici ezine ezilandelayo:
Isici sokuqala: Ukudla iMedithera
Okokuqala, kufanele udle amafutha omnqumo njengengxenye yokudla kwaseMedithera okuqukethe inqwaba yemifino, amasaladi, amantongomane, okusanhlamvu okuphelele, nemifino, kanye nenani elincane kuphela lokudla okusekelwe ezilwaneni.
Isici sesi-2: sebenzisa ukuzila ukudla okuphakathi!
Qala Ukuzila Ukudla Kwesikhashana Manje! Lokhu akusho ukuzila ukudla okwelaphayo, lapho ungadli lutho izinsuku eziningi futhi uphuze ijusi kuphela, umhluzi, namanzi, nakuba le ndlela yokuzila ingabuye yenziwe njalo futhi ibe nemiphumela yokuphulukisa.
Ngokuzila ukudla okuphakathi, ngakolunye uhlangothi, uzama ukugcina ikhefu phakathi kwesidlo sakusihlwa kanye nesidlo sokuqala sosuku olulandelayo isikhathi eside ngangokunokwenzeka (okungcono amahora angu-16).
Isici sesithathu: Khawulela ukudla kwakho kwekhalori
Yidla kancane kunokujwayelekile. Qedela ukudla kusenesikhathi, okungukuthi ngaphambi kokuba usuthe ngempela. Beka okuncane epuletini lakho kusukela ekuqaleni futhi ubone ukuthi ingxenye encane ayanele yini. Ungase uthole ukuthi empeleni, ubulokhu udla kancane kakhulu.
Isici sesi-4: Qhubeka uhamba, yenza imidlalo
UMashek uchaza ukuthi amafutha omnqumo awaphili uma uwadla futhi uwagaya. Ama-acids anamafutha, ngakolunye uhlangothi, kufanele agcinwe kuqala kumaseli. Lapho lezi zinqolobane zamafutha sezidingeka ngokuzivocavoca noma ngokuzila ukudla futhi ziphinde zihlanganiswe engqamuzaneni, kungaleso sikhathi kuphela lapho ama-fatty acids akhethekile emafutheni omnqumo - i-oleic acid, i-monounsaturated fatty acid - avule izinqubo zokuphulukisa nezokwandisa ukuphila okukhulunywe ngazo ngenhla. Amanye ama-fatty acids angeke abe naleli khono, uMashek nozakwabo babhala.
Amafutha omnqumo futhi kuyimiphumela ekhethekile kakhulu
Ngakho uma ukwazi ukusebenzisa amaphuzu amane okukhulunywe ngawo, imiphumela yamafutha omnqumo enweba ukuphila futhi ivikela izifo iyovela obala. Ngaphezu kwalokho, amafutha omnqumo anezinye izici ezikhethekile kakhulu:
Ngokwesibonelo, amafutha omnqumo avikela emiphumeleni eyingozi yokungcoliswa komoya (amafutha omnqumo avikela uthuli olucolekile) futhi agcine igazi lincane (amafutha omnqumo anciphisa igazi elingokwemvelo), okukodwa nje okungaholela ekuncipheni okuphawulekayo kwezinkinga zokuphefumula nezenhliziyo.
Amafutha omnqumo angasetshenziswa futhi ekuphekeni okubandayo nokufudumele, ngakho-ke ahlukahlukene kakhulu, ngakho awuwadingi amafutha amaningi ahlukene. Kufanele ukhethe kuphela uwoyela ohlukile wokushisisa nokuthosa kakhulu, isb. Amafutha kakhukhunathi B. noma amafutha okuthosa ashisa kakhulu. Kodwa uma ushisa ngobumnene kuphela, amafutha omnqumo ekhishini lakho azokwenza kahle.
