Emma Miller
Amafutha aqukethe ama-kilojoule ayisishiyagalolunye ngegremu, ephakeme kakhulu kunesilinganiso sama-carbohydrate noma amaprotheni. Amafutha kakhukhunathi avame ukubonakala njengendlela enempilo esikhundleni sebhotela noma amanye amafutha asetshenziselwa ukupheka nokubhaka. Kodwa-ke, izazi zokudla okunomsoco zikholelwa ukuthi kungcono ukunciphisa ukusetshenziswa kwamafutha kakhukhunathi.
Amafutha kakhukhunathi aqukethe cishe u-90% wamafutha agcwele, aphezulu kakhulu kunamafutha agcwele angama-64% atholakala ebhotela. Ukudla amafutha agcwele kakhulu kungakhuphula izinga le-cholesterol, okwandisa ingozi yesifo senhliziyo nesifo sohlangothi. Amafutha kakhukhunathi ayaziwa futhi ngokukhuphula amazinga e-cholesterol ngezinga elikhulu kunamanye amafutha emifino afana ne-olive noma i-sesame oil.
Amafutha asuthisiwe aqinile ekamelweni lokushisa futhi aba uketshezi lapho encibilika. “Cabanga ngakho njengoba kungena emzimbeni wakho njengoketshezi bese luphenduka lube okuqinile emithanjeni yakho,” kusho uColleen Christenson, isazi sezokudla esibhalisiwe nesazi sokudla okunempilo. "Lokhu kuyisisekelo sokuthi kungani kunconywa ukugwema ukusetshenziswa kwamafutha agcwele ngokweqile."
Amafutha kakhukhunathi nawo awukudla okunekhalori ephezulu, okusho ukuthi uma ungawadli ngokulinganisela, angabangela ukukhuluphala. Amafutha aqukethe ama-calories ayisishiyagalolunye ngegremu, ephakeme kakhulu kunesilinganiso sama-carbohydrate noma amaprotheni, anama-calories amane igremu ngalinye.
Kungani abantu becabanga ukuthi amafutha kakhukhunathi athuthukisa impilo yenhliziyo
Naphezu kokuqukethwe kwawo okuphezulu kwamafutha agcwele, kunezizathu eziningana zokuthi kungani abantu babheka amafutha kakhukhunathi njengamafutha anempilo.
Isizathu esiyinhloko ukuthi amafutha kakhukhunathi aqukethe i-Medium Chain Triglycerides (MCTs), uhlobo lwamafutha atholakala emafutheni kakhukhunathi. Ukwakheka kwamakhemikhali e-MCTs kwehlukile kwamanye amafutha, okusho ukuthi umzimba wakho uwasebenza ngendlela ehlukile. Ama-MCT anama-athomu ekhabhoni angu-6 kuya kwangu-12, angaphansi kwe-long-chain triglycerides (LCTS), anama-athomu ekhabhoni ayi-12 kuye kwayi-18.
"Ama-MCT angagaywa futhi amunce ngokushesha kunamanye amafutha ngakho angasetshenziswa njengomthombo wamandla oqondile."
“Njengoba mancane amathuba okuthi agcinwe njengamafutha ngenxa yendlela agayeka ngayo futhi amuncwa, ama-MCT mancane amathuba okuthi athinte amazinga e-LDL (cholesterol embi) egazini,” kusho uRifkin.
Kodwa-ke, naphezu kwezinzuzo zayo, uwoyela kakhukhunathi othengwe esitolo uqukethe kuphela ama-MCT angama-54%, kusho uRifkin. Ngaphezu kwalokho, ukwakheka kwamakhemikhali e-MCT asetshenziswa ocwaningweni kuvame ukuhluka kuwoyela kakhukhunathi.
"Amafutha amaningi e-MCT asetshenziselwa ukuhlolwa kwemitholampilo anamaketanga e-carbon ayisishiyagalombili noma angu-10, kuyilapho amafutha anamafutha kakhukhunathi ngokuvamile ane-12. Lokhu kuhlanganiswa kwenza amafutha kakhukhunathi esiwasebenzisayo ekuphekeni ahluke kakhulu kulezo zifundo zisebenzisa i-MCT oil," kusho u-Christensen.
Nakuba kukhona amanye ama-MCT emafutheni kakhukhunathi, akwanele ukusizakala ngezinzuzo zabo zezempilo futhi unqobe imiphumela emibi ehambisana namafutha aphezulu agcwele.
Amafutha kakhukhunathi akusiza uzizwe ugcwele futhi umude
Nakuba amafutha kakhukhunathi angase angabi nempilo njengoba abantu abaningi becabanga, anezinzuzo ezithile zezempilo, okungukuthi ikhono lawo lokukugcina uzizwa ugcwele isikhathi eside, okungasiza ekunciphiseni isisindo.
Amafutha anekhalori aminyene kakhulu kunokudla okuningi, ngakho ukuwadla nokudla kungakusiza ukuthi uhlale ugcwele uma uqhathanisa nokudla okune-carbohydrate. Ukwandisa umthamo wakho we-MCT nakho kungasiza ekunqandeni indlala.
Nokho, ngokuqinisekile akufanele “ukwengeze kukho konke, ucabanga ukuthi kungamafutha amlingo okwehlisa isisindo nempilo,” kusho uLisa Defazio, isazi sezokudla esibhalisiwe eCalifornia.
Ezinye izindlela ezinempilo esikhundleni samafutha kakhukhunathi
Ukusebenzisa inani elilinganiselwe lamafutha anempilo kuhle kuwe ngoba aqukethe ama-acids abalulekile umzimba wakho ongakwazi ukuwakhiqiza ngokwawo. Kunezinhlobo ezintathu zamafutha emafutheni emifino:
- Amafutha e-monounsaturated ayizinhlobo “ezinhle” zamafutha angehlisa i-cholesterol ye-LDL.
- Amafutha e-Polyunsaturated, nawo asiza ukwehlisa i-cholesterol ye-LDL. Lawa mafutha ahlanganisa i-omega-3 ne-omega-6 fatty acids, okudingeka umzimba wakho usebenze.
- Amafutha asuthisiwe awanayo impilo. Ngalesi sizathu, i-2015-2020 Dietary Guidelines for Americans incoma ukudla okungaphansi kuka-10% wamakholori wansuku zonke kumafutha agcwele.
Ukuze ukhethe amafutha okupheka anempilo kakhulu, khetha amafutha anamafutha amaningi e-monounsaturated kanye ne-polyunsaturated namafutha aphansi agcwele. Ezinye izibonelo zezinye izindlela ezisekelwe esitshalweni esikhundleni samafutha kakhukhunathi zifaka:
Amafutha eCanola: La mafutha aqukethe i-omega-3 kanye ne-omega-6 fatty acids, engasiza ukwehlisa i-cholesterol futhi ikhulule ukuvuvukala. Amafutha eCanola aqukethe ama-62% amafutha e-monounsaturated, 32% amafutha e-polyunsaturated, kanye nama-6% agcwele amafutha.
Amafutha omnqumo engeziwe: Lawa mafutha anenqwaba yama-polyphenols. Ama-Polyphenols ama-antioxidants emvelo aziwa ngokunciphisa futhi abambezele ukuqhubeka kwezifo ezithile ezingamahlalakhona, njengezifo zenhliziyo nemithambo yegazi noma neurodegenerative. Amafutha omnqumo aqukethe 77% amafutha monounsaturated, 9% polyunsaturated fat, 14% fat saturated.
Uwoyela weSesame: Lawa uwoyela ophakeme ngama-lignans, okuyizakhi zezitshalo ezinezakhiwo ezilwa ne-antioxidant ezingase zinciphise ingozi yesifo senhliziyo neminye imidlavuza. Amafutha eSesame aqukethe ama-40% amafutha e-monounsaturated, 46% amafutha e-polyunsaturated, kanye nama-14% agcwele amafutha.
