<prompt> Fingqa isihloko: Ukuvunwa kwama-olive abampofu ngonyaka odlule kungase kusho ukuntuleka kwamafutha omnqumo. Isazi sokudla uDkt. Sarah Schenker sinikeza ezinye izindlela: Ukuvunwa kwama-olive abampofu ngonyaka odlule kungasho ukushoda kwamafutha omnqumo - ngakho-ke nazi ezinye izindlela. Okuhle kakhulu ukubhaka imifino: i-rapeseed. Amafutha omnqumo anamafutha acwebile angamaphesenti angu-6 uma kuqhathaniswa namafutha omnqumo angamaphesenti angu-14,3. Iphinde ibe namafutha anamafutha e-omega-3 aphindwe kayishumi nangamaphesenti angu-50 kunevithamini E. ISINQUMO SOKUQALA: Ingenye yamafutha anempilo kakhulu, anokunambitheka okuthambile okunjengotshani. Okunye okukhathazayo ngamafutha okushisa ukuthi asheshe aqale ukubhema. Lokhu kwenzeka lapho amafutha aqukethwe kuwo e-oxidise, akha ama-radical akhululekile ayingozi. Amafutha omnqumo anezinga eliphezulu lentuthu, ngakho uwasebenzisele ukuthosa noma ukubhaka. Okuhamba phambili e-risotto: irayisi elifakwe ama-bran. Yenziwe nge-bran ingqimba enamavithamini amaningi engaphansi kwesikhumba selayisi esinemicu kanye ne-germ ingxenye enamafutha, enomsoco eningi yenhlamvu yelayisi. Iqukethe ama-antioxidant avikelayo amaningi njenge-vitamin E. ISINQUMO SOMCWADI: Kanye ne-vitamin E enempilo yenhliziyo, lokhu kuqukethe i-ferulic acid, enamandla okulwa nama-antioxidant nemiphumela elwa nokuvuvukala, esiza ekuvikeleni isimiso somzimba sokuzivikela ezifweni nasekuvimbeleni izifo. Amafutha kakhukhunathi enza ama-fries ahlanganisiwe amahle. Okuhamba phambili ekushayweni: ukhukhunathi. Ikhishwe enyameni emhlophe kakhukhunathi, cishe i-50 i-lauric acid, i-fatty acid enempilo kakhulu. Iqinile ekamelweni lokushisa, ngakho ayikwazi ukusetshenziselwa ukugqoka isaladi, kodwa iphuzu layo eliphezulu lentuthu liyenza ibe ekahle ekuphekeni. ISINQUMO SOMCHWEPHESHE: Nakuba kunamafutha agcwele angamaphesenti angu-86,5, ucwaningo lubonisa ukuthi amafutha agcwele ekhokhonathi angase asetshenziswe ngokushesha umzimba futhi mancane amathuba okuba agcinwe njengamafutha omzimba. Nokho, sebenzisa ngokulinganisela. Okuhamba phambili ngesaladi: i-walnut. Njengoba inamafutha amaningi awusizo, amafutha e-walnut angasiza ekwehliseni ingozi yesifo senhliziyo. Iphunga elicacile le-walnut nephuzu lentuthu eliphansi, ngakho-ke lihle kakhulu kuma-dressings. ISINQUMO SOKUQALA: Siyamnandi, kodwa asisebenzi ngezindlela eziningi. Thenga amabhodlela amancane futhi uwagcine endaweni epholile, emnyama njengoba ebola kalula. Okungcono kakhulu kokubhaka: imbewu ye-hemp. Igcwele ama-omega-3, 6 no-9 amafutha amaningi kunezinye izinto zokupheka...  <response>: Isazi sokudla kwezempilo uDkt. Sarah Schenker sinikeza ezinye izindlela zokudla esikhundleni samafutha omnqumo. Imbewu ye-rapese ine-omega-3 fatty acids eningi futhi ilungele imifino. Amafutha kakhukhunathi enza ama-stir-fries amahle futhi aqukethe amafuthaanempiloanoshukela. 