Unsaturated okunamafutha ekutyeni

Umzimba womntu wenziwe kwithishyu, leyo ngexesha lenkqubo ubomi enze kuphela imisebenzi yabo yokuphila, kodwa alulame kukwenzakala, lo gama kugcinwe ukusebenza wabo ixesha elide. Kakade ke, kuba oku kufuneka izondlo.

balance ukudla Human

Ukutya kunika umzimba amandla, apho kuyimfuneko ukugcina zonke iinkqubo zomzimba, ingakumbi izihlunu umsebenzi, ukukhula kunye nokuvuselelwa izicwili. Kufuneka kukhunjulwe ukuba into ephambili isondlo - eseleyo. Ibhalansi - oku umxube imveliso ngokupheleleyo ngamaqela amahlanu kuyimfuneko nokondliwa kwabantu:

• imveliso yobisi;
• bacebisa ukutya okunamafutha;
• ukutya okuziinkozo neetapile;
• imifuno kunye neziqhamo;
• ukutya protein.

Types of fatty

fatty ekwabelwana ayegcwele eyaneleyo. Zakutsha nje polyunsaturated kwaye monounsaturated. fatty ifumile zikhona ibhotolo kunye nzima margarine, polyunsaturated - e-oli yemifuno, iimveliso intlanzi kunye nezinye margarine ethambileyo. asidi Monounsaturated zikhona rape, linseed kunye namafutha omnquma. Le yimfuneko kakhulu kwaye usempilweni phakathi kwabo - ngaphambili.

Ifuthe yempilo asidi okunamafutha

Bona ilifa iipropati antioxidant kunye cholesterol Khusela equlathwe igazi igcwala. inani okunikezelwe of fatty polyunsaturated - malunga ne-7% ye servings ngemihla kunye monounsaturated - 10-15%.

unsaturated okunamafutha ayimfuneko ukuze eqhelekileyo yokusebenza yonke eziphilayo. Ebaluleke kakhulu babo bakholelwa izakhiwo Omega-3 no-Omega-6. Azikho kuhlelwe ngokuzimeleyo emzimbeni womntu, kodwa kubalulekile kuye. Ngoko ke kufuneka uqiniseke ukuba zibandakanywe ekutyeni, ngokupheleleyo yokukhetha okune kwezi izinto.

Iimpawu Omega asidi

Zokudla Kudala ezinomdla umsebenzi omega-3 okunamafutha acid kunye nezakhi zawo - prostaglandins. Batyekele ijike ibe iimolekyuli isithunywa ezivuselela okanye gqiba nangokurhala, ziluncedo kakhulu ukudumba amalungu, iintlungu imisipha, iintlungu ithambo, nto leyo ngokufuthi sibonakala abadala. unsaturated okunamafutha ukuphucula amajoni omzimba, ukunciphisa iimpawu isifo samathambo kunye osteoarthritis.

Ziphucula ehlukene ithambo, kwangaxeshanye ukwanda ezinoxinano kunye namandla. Ukongeza, omega-3 okunamafutha acid kuluncedo kakhulu iimpahla intliziyo negazi. Enye izakhiwo asidi-Omega-unsaturated zisetyenziswa ngempumelelo iinjongo izithambiso ngohlobo izongezo zokutya, kuba nempembelelo entle kwimpilo esikhumbeni. fatty ukuba isinyibiliko esihluthiyo zingafani zokuhlola benawo kwamafutha ezihluthiyo kwi calories abangaphantsi kwe-mali efanayo namafutha. Zemichiza molekyuli Omega-3 kuquka nokuhambelanisa athom 3 carbon metiluglerodom no-Omega-6 oxhulumene pairwise athom carbon compound ezintandathu metiluglerodom. Omega-6 okunamafutha acid, inkoliso zifumaneka oyile yemifuno kwaye zonke iintlobo amantongomane.

Products nge xi aphezulu asidi okunamafutha

iintlanzi zolwandle, ezifana tuna, nesalmon kunye mackerel, ncoma fatty omega-unsaturated. Ezi analogue yemifuno kuthatyathwe flaxseed neoli canola, iimbewu ithanga, iintlobo ezahlukeneyo nati. Ezi oli zeentlanzi-3 omega asidi okunamafutha. It ngokupheleleyo buyisela ioli linseed.

Owona mthombo yezi zinto - intlanzi okunamafutha ezifana mackerel, kodwa ukungena kwisidlo unsaturated asidi yakho ezinamanqatha banokuba ngeendlela ezininzi.

1. Thenga omega-3 iimveliso zizityebi. Ngoku ke badla idityaniswe isonka, ubisi kunye cereal nemivalo.
2. Sebenzisa ioli linseed, ngokubuyisela ioli kajongilanga kunye namasi. Ukongeza ukusilwa flaxseed ibe ngumgubo sokubhaka, salads, isuphu, ukutya okuziinkozo, yoghurts kunye dessert.
3. Quka amandongomane yakho yokudla, ingakumbi walnuts, Brazil, pine kunye nabanye.
4. Yongeza ioli Umgubo yomnquma na ukutya. It uyasondla nje umzimba asidi kubalulekile, kodwa sincedisa ukugaya ukutya.

Isilumkiso kufuneka kusetyenziswe unsaturated okunamafutha kwizigulane kunye seswekile okanye anticoagulants ukuthatha. Ezinokuchaphazela ekunqandeni igazi ummiselo yeswekile. abasetyhini abakhulelweyo akakwazi uthabathe ioli intlanzi, kuba iqulethe i-vitamin A, leyo kuyingozi Palsy.

unsaturated okunamafutha ekutyeni

asidi Monounsaturated sipha:

• ioli isibindi cod;
• iminquma;
• yeeavokhado;
• ngeoli yemifuno.

amafutha Polyunsaturated:

• nuts;
• imbewu ithanga, ujongilanga, neflakisi, sesame;
• zesoya;
• iintlobo okunamafutha fish;
• ingqolowa, yomqhaphu, zikajongilanga, iimbotyi zesoya kunye neoli linseed.

Inama azikho kubi njengoba abantu abacinga ngazo, yaye ukwala ngokupheleleyo kubo ikufanele. Monounsaturated kunye amafutha polyunsaturated kufuneka ibe servings eziphambili imihla namanqatha, yaye kumaxesha ngamaxesha ezifunwa ngumzimba, njengoko nokukhuthaza ukufunxeka protein, ifayibha, ukuphucula ukusebenza hormone. Ukuba amanqatha icacile ngokupheleleyo yokudla kwawo, buthathaka memory umsebenzi.

Isomers ku ukudla okwenziwe

Ngexesha lamalungiselelo imajarini kufezwa loyamano kwamafutha yemifuno unsaturated phantsi amaqondo obushushu aphezulu, ebangela iimolekyuli transizomerizatsiyu. Zonke izinto eziphilayo kufuneka isakhiwo ethile zejometri. Xa Ukuqinisa imajarini kaKishe-olun isomers lihamba nezichaphazela ukutshintshisana linolenic acid kunye bandiqumbise ukunyusa eziyingozi cholesterol, ibangela intliziyo kunye nesifo semithambo. Oncologists bathi olun unsaturated okunamafutha bamqumbise zomhlaza.

Ziziphi iimveliso kakhulu trans?

Kakade ke, abaninzi kubo ukutya fast, elungiswe isixa esikhulu ngamanqatha. Ngokomzekelo, xa chips zamazambane iqulethe malunga ne-30%, kwaye chips - ngaphezu kwe-40%.

Xa imveliso iimveliso confectionery yothutho unsaturated okunamafutha ke uluhlu ukususela-30 ukuya kuma-50%. Xa margarine inani labo ifikelela 25-30%. Xa amafutha ugalelwe ngexesha mutational ngembiza wambumba-33% ye-molekyuli, ekubeni utshintsho olwenziwa iimolekyuli remelt, leyo ibalekisa ukuyilwa kwelentshona ye-isomers. Ukuba imajarini idweliswe malunga nama-24% kwelentshona ye-isomers, inqanaba lenkqubo ngembiza kwandisa kakhulu. I-oli yemifuno ekrwada ukuya kwi-1% kwelentshona ye-isomers e ibhotolo zimalunga 4-8%. Kwizilwanyana amafutha olun sele kuluhlu ukususela nge-2% ukuya kwi-10%. Khumbula ukuba amafutha olun - oko inkukuma kwaye kufuneka ziphetshwe ngokupheleleyo.

Iimpembelelo kwi polyunsaturated umzimba fatty womntu akukabikho ukuqonda ngokupheleleyo, kodwa kuyabonakala ngoku ukuba umntu esempilweni kwaye usebenze kwindawo yawo ebomini kwisidlo sakho linyanzelekile ukwazisa iimveliso, leyo asidi okunamafutha.