Ukudla amafutha akuholeli ekunqwabeleni kwamafutha, njengoba kuvamile, kodwa ukudla ama-calories ngenani elikhulu kunesidingo sakho sansuku zonke sama-kilojoule yikho okuholela ekuqongeleleni kwamafutha.

Futhi, ukudla amafutha kuyadingeka ukuze kutholakale amavithamini ancibilikayo amafutha, njengamavithamini A - D - E - K .. nokuntuleka kwawo kuholela ezinkingeni zempilo.

Imithombo yamafutha agcwele: 
Ubisi - ushizi - inyama ebomvu (i-veal newundlu ..) - isikhumba senkukhu (uma kuqinisekiswa ukuthi asizange sijovwe ngezinto ze-hormonal) - isikhuphasha seqanda - amafutha kakhukhunathi.

Ukubaluleka kwamafutha agcwele:

• Amafutha agcwele ashukumisa isibindi ukuze asuse amafutha agcinwe kuso, okuholela ekusebenzeni okuthuthukisiwe kwesibindi.
• Amafutha agcwele aqinisa ukuzivikela, njengoba esiza amangqamuzana amhlophe egazi ukuthi abone ngokushesha izinto eziyingozi emzimbeni kusuka kumagciwane namabhaktheriya, okuholela ejubaneni lokuqedwa kwawo.

• Amafutha agcwele asiza ukwandisa ukukhiqizwa kwehomoni yesilisa (testosterone), futhi le hormone inezinzuzo ezinkulu ekulungiseni izicubu kanye nokwakhiwa kwemisipha.

Imithombo yamafutha angagcwele:

Amafutha ezinhlanzi, amantongomane, nawo wonke amafutha emvelo.

Ukubaluleka kwamafutha angenayo i-unsaturated:

• Aqukethe amafutha abalulekile e-omega-3 umzimba ongawakhiqizi futhi uwadinga emthonjeni wangaphandle.
• Isiza ukwehlisa inani le-cholesterol ye-LDL eyingozi emzimbeni.

• Yehlisa umfutho wegazi futhi ithuthukise ukusebenza kobuchopho
• Kuholela ekwandeni kwamahomoni awusizo ekwakheni imisipha namafutha avuthayo.
•  Siza ekuvimbeleni umdlavuza.