Jessica Vargas
Sekuyisikhathi eside ama-acids agcwele amafutha ebhekwa njengamafutha "amabi": Ngenxa yocwaningo oluningi eminyakeni yamuva nje, ochwepheshe bokudla okunomsoco manje bakubona lokhu ngokukhanya okuhlukile.
Ayini amafutha agcwele?
Wonke amafutha aqukethe kokubili amafutha agcwele futhi angenalutho - noma kunjalo, ukubunjwa kuhlukile. Umehluko phakathi kwama-acid agcwele kanye nanamafutha angagcwele usesimeni samangqamuzana: ama-athomu angawodwana ama-fatty acids abanjwe ndawonye ngamapheya ama-electron. Uma amapheya amabili ama-electron enza njengesixhumanisi, kukhona okuthiwa yi-double bond. Ama-acids agcwele amafutha awanayo isibopho esiphindwe kabili; Amafutha angama-unsaturated acid anesibopho okungenani esisodwa esiphindwe kabili. Uma ama-fatty acid anezibopho ezimbili noma ngaphezulu eziphindwe kabili, abizwa ngokuthi ama-polyunsaturated fatty acids.
Amafutha asuthisiwe enza amafutha aqine. Ungabona ngokuhambisana kwamafutha ukuthi anenani eliphezulu lama-acids agcwele amafutha: ibhotela elinamaphesenti angu-66 kanye namafutha kakhukhunathi angamaphesenti angu-92 aphakathi kwamafutha anenani eliphakeme kakhulu lama-acids agcwele amafutha.
Yikuphi ukudla okuqukethe amafutha agcwele?
Amafutha agcwele ama-acids atholakala kakhulu emikhiqizweni yezilwane njengebhotela, ubisi, ukhilimu, inyama, amasoseji, nesinqumelo - kodwa nokunye ukudla okusekelwe ezitshalweni. Isibonelo samafutha kakhukhunathi, aphezulu ohlwini lokudla okunephesenti eliphezulu kakhulu lamafutha agcwele. Ezinye izibonelo zihlanganisa ibhotela likakhokho namafutha esundu.
Inhlanzi ihlukile ekudleni kwezilwane: Amafutha amaningi ezinhlanzi aqukethe inani elikhulu lama-unsaturated fatty acids. Okubizwa ngokuthi ama-omega-3 fatty acids atholakala ku-salmon, i-mackerel, ne-herring. Lawa ma-acids e-polyunsaturated abalulekile ekukhiqizeni amandla eselula.
Ingabe Amafutha Asuthisiwe Awanampilo?
Umbuzo wokuthi amafutha agcwele anempilo noma awanampilo akulula ukuwuphendula. Emashumini eminyaka, ibhotela, isinqumelo nokunye kwakubhekwa njengembangela eyinhloko ekukhuleni kwesifo sikashukela, isifo senhliziyo, nesifo sohlangothi. Ngakho-ke ochwepheshe bokudla okunomsoco bavame ukweluleka ngokushintsha amafutha ezilwane esikhundleni semifino ukuze kuncishiswe ingozi yalezi zifo.
Kodwa eminyakeni yamuva nje, okunye ukuhlola kuye kwasikisela ukuthi ukumane ukushintshanisa “isilwane nesitshalo” akulona ikhambi elingcono kakhulu lezempilo. Ekuhlaziyweni kwe-meta kuma-acids agcwele amafutha ashicilelwe ngo-2015, abacwaningi baseCanada bahlola izifundo ezingu-73 eziphathelene nokuxhumana phakathi kokudla okucebile ngamafutha agcwele ama-acids kanye nobungozi obulandelayo besifo. Ukuhlaziywa akuzange kubonise ingozi eyengeziwe yesifo senhliziyo, isifo sikashukela, noma isifo sohlangothi ngenxa yokusetshenziswa kakhulu kwamafutha agcwele.
Abacwaningi baseCanada badalula okuthiwa amafutha e-trans - ama-unsaturated fatty acids avela emafutheni emifino acutshungulwa ngokwezimboni - njengangenampilo yenhliziyo. Ngakho, ukusetshenziswa kakhulu kwalawa mafutha kwandisa ingozi yesifo senhliziyo ngamaphesenti angu-21. Amafutha e-Trans atholakala, isibonelo, kuma-French fries, izimpahla ezibhakiwe, nokudla okufriziwe.
Ukukhishwa icala ngamafutha agcwele?
Ngisho noma ucwaningo lwaseCanada lubonakala luqeda idumela elibi lama-saturated fatty acids, angeke kuthathwe njengokugwetshwa kwesoseji nesinqumelo. Okokuqala, kuwucwaningo lokubuka kuphela; ngakho-ke ayikwazi ukufakazela ukuthi abukho ubudlelwano obuyimbangela. Ngakolunye uhlangothi, ucwaningo aluzange luhlukanise phakathi kokudla okuhlukene, okungaba nengqondo kulokhu.
Ngokuqinisekile, akuwona wonke ukudla okunezinga eliphezulu lama-acids agcwele amafutha angabhekwa njengento engenabungozi empilweni - lokhu kuhlanganisa inyama nemikhiqizo ye-sausage, isibonelo. Ngakolunye uhlangothi, olunye ucwaningo lusikisela ukuthi imikhiqizo yobisi enamafutha agcwele ingase ibe yinzuzo ngisho nasempilweni. Ucwaningo lwaseSweden ngendima yokusetshenziswa kwamafutha ekuthuthukisweni kwesifo sikashukela, olwanyatheliswa futhi ngo-2015, lubonise ukuthi ukusetshenziswa okuphezulu kwemikhiqizo yobisi olunamafutha njengoshizi noma ukhilimu kunciphisa ingozi yesifo sikashukela, kuyilapho ukusetshenziswa kwenyama ephezulu kwandisa le ngozi.
Ngokusho kongoti bokudla okunempilo, enye incazelo iwukuthi inyama iqukethe ama-acids agcwele ahlukene kunemikhiqizo yobisi. Ngaphezu kwalokho, ezinye izithako ekudleni okuhlukahlukene cishe zidlala indima endleleni ezithinta ngayo umzimba.
Angakanani amafutha agcwele amafutha engingawadla?
Ngakho-ke ngokuqinisekile akudingekile futhi cishe akufanelekile ukugwema ngokuphelele ukudla okunengxenye ephezulu yama-acids agcwele amafutha. I-German Society for Nutrition (DGE) incoma ukumboza amaphesenti ayisikhombisa kuya kwayishumi engqikithi yamafutha athathwe ngama-saturated fatty acids. Iningi lamaJalimane lidlula lezi zindinganiso: ngokwesilinganiso, abesifazane badla amaphesenti angu-15 amafutha abo ngendlela yama-saturated fatty acids, kanti amadoda amaphesenti angu-16.
Ngokumelene nesizinda sesimo samanje socwaningo, cishe kunengqondo ngokwengeziwe ukunaka ukukhetha okulungile kokudla - isibonelo, ukunciphisa ingxenye yenyama namasoseji kumenyu. Kodwa-ke, amafutha e-trans kufanele agwenywe - ngoba lawa mafutha acutshungulwayo aboniswe ukwandisa ingozi yesifo senhliziyo.
