mafuta

Mafuta ndi mankhwala omwe ali ndi glycerol esters, mafuta acids ndi zinthu zomwe zimagwira ntchito kwambiri. Mafuta ndi zinthu zonga mafuta zimatanthauzidwa ndi mawu akuti - lipids.

M'thupi la munthu, lipids zambiri zimakhazikika mu minofu yocheperako komanso minofu ya adipose. Mankhwalawa amapezeka mu minofu, chiwindi, ndi ubongo. Muzomera, mafuta amapezeka mu zipatso ndi mbewu. M'dziko lazomera, zomwe zimatchedwa mbewu zamafuta ndizodzaza kwambiri ndi lipids.

Terminology zovuta

Mutha kuyankhula za ntchito yofunikira yamafuta m'thupi la munthu kwa nthawi yayitali komanso yochulukirapo, makamaka popeza pali zambiri zomwe sizimadziwika komanso zosangalatsa kwambiri. Koma choyamba, ndikofunikira kumvetsetsa mawuwo kuti musasokonezedwe.

Lipid ndiye liwu lalikulu. Amatanthauza chinthu chokhala ndi molekyulu yosungunuka mafuta. Mwachidule, mafuta onse, mafuta acids, mavitamini osungunuka m'mafuta ndi ma phospholipids m'maselo a cell ndi lipids.

Mafuta acids ndi zomanga thupi. Amasunga mphamvu, zomwe thupi limasandulika kukhala mafuta pakafunika.

Triglycerides ndi lipids yokhala ndi mafuta atatu amafuta acid ndi molekyulu ya glycerol. Ma triglycerides onse amagawidwa m'magulu awiri: odzaza (omwe amapezeka mu nyama ndi mkaka) ndi ma unsaturated acids (omwe amapezeka muzakudya). Kuchokera kumalingaliro a thupi, mafuta omwe ali pansi pa khungu amakhalanso triglycerides.

Sterol (kapena sterol) ndi gulu laling'ono la ma steroids omwe amagwira ntchito pa mfundo ya mahomoni. Mu thupi iwo amasewera gawo la structural gawo la maselo (pali mu nembanemba). Tengani nawo gawo mu kagayidwe kazakudya, zimakhudza kuchuluka kwa cholesterol: ma sterols a chomera amalepheretsa kuyamwa kwa cholesterol "yoyipa" m'matumbo.

Phospholipids - ali ndi gawo lokhazikika m'thupi. Ma cell membrane amapangidwa ndi phospholipids. Kuchita kwa maselo onse kumadalira iwo. Ma phospholipids ambiri amapezeka m'maselo a chiwindi, ubongo ndi mtima. Iwo ndi chinthu chofunika kwambiri m'chimake cha minyewa ikuluikulu, nawo magazi coagulation ndi minofu kusinthika.

Chemical ndi biological udindo

Ponena za udindo wa lipids kwa chamoyo chamoyo, ndikofunikira kuzindikira kuti lipids ndi gawo la maselo pafupifupi mitundu yonse ya minofu, ndipo pamodzi ndi chakudya amapereka ntchito yofunika komanso kagayidwe kazakudya. Komanso, kudziunjikira mu subcutaneous zigawo ndi kuzungulira ziwalo (mu mlingo wololera) iwo kulenga khushoni zoteteza: amapereka chitetezo ku kuwonongeka makina, kupereka kutchinjiriza matenthedwe.

Ma cell adipose minofu ndi nkhokwe ya zakudya zomwe zimapanga nkhokwe zamphamvu za thupi. Mwa njira, makutidwe ndi okosijeni wa 1 magalamu a mafuta amapatsa thupi ma kilocalories 9. Poyerekeza: powonjezera oxidizing kuchuluka kwa mapuloteni kapena chakudya chamafuta, ma kilocalories 4 okha amapangidwa.

Ma lipids achilengedwe ndi mitundu yopitilira 60 yamafuta acid okhala ndi zinthu zosiyanasiyana. Molekyu yamafuta acid ndi unyolo wapadera wa maatomu a kaboni olumikizidwa ozunguliridwa ndi maatomu a haidrojeni. The katundu mafuta zimadalira kutalika kwake. Utali wa unyolo, mafuta olimba kwambiri amapangidwa. Mafuta amadzimadzi amakhala ndi mamolekyu okhala ndi zingwe zazifupi za ma atomu.

Kusungunuka kwa mafuta kumadaliranso molekyu: kulemera kwa maselo, kumakhala kovuta kwambiri kuti mafuta asungunuke, ndipo pamene amasungunuka kwambiri, zimakhala zovuta kwambiri kuti thupi ligaye.

Malinga ndi mtundu wa assimilation, mafuta amagawidwa m'magulu atatu. Oimira oyamba amatengedwa ndi thupi ndi 97-98%. Amasungunuka pa kutentha pansi pa madigiri 36,6. Ngati kusungunuka kumafuna madigiri 37 ndi pamwamba, mafuta oterowo amatengedwa mu kuchuluka kwa 90%. Ndipo 70-80% yokha ndi yomwe ingathe kuyamwa ngati chinthucho chikufunika madigiri 50-60 Celsius kuti asungunuke.

Gulu la mafuta achilengedwe

Mafuta Okhuta:

• mafuta, mkaka mafuta;
• nyama, mafuta anyama, mafuta anyama;
• mafuta a kanjedza, kokonati ndi cocoa.

Mafuta Opanda Unsaturated:

1. Monounsaturated:
   • mafuta;
   • peanut butter;
   • peyala;
   • azitona;
   • nkhuku nyama.
2. Polyunsaturated:
   • nsomba zamafuta, mafuta a nsomba;
   • mpendadzuwa, mpendadzuwa, chimanga, thonje, mafuta a soya;
   • mafuta ochokera ku nyongolosi ya tirigu, mtedza;
   • mtedza ndi mbewu.

Kusiyanitsa pakati pa mafuta odzaza ndi osakanizidwa ndi mankhwala, choncho, ntchito zawo ndizosiyana.

Mafuta okhuta alibe phindu m'thupi monga mafuta osatha. Amasokoneza kagayidwe ka lipid, magwiridwe antchito a chiwindi ndipo, monga akatswiri azakudya amakhulupirira, ndizomwe zimayambitsa atherosulinosis.

Mafuta ochuluka kwambiri a unsaturated amapezeka m'mafuta a masamba. Chochititsa chidwi kwambiri muzochita zawo zamankhwala ndi zachilengedwe ndi polyunsaturated fatty acids. Ndizinthu zofunika kwambiri m'thupi ndipo zaphatikizidwa pamndandanda wazinthu zofunika kwambiri kwa anthu. Dzina lina ndi vitamini F, koma kwenikweni, katundu wa mafuta amasiyana ndi mavitamini enieni. Zili mu ziwalo zonse zofunika: mu ubongo, mtima, chiwindi, ziwalo zoberekera. Kuchuluka kwa mafuta a polyunsaturated mafuta acids mu mluza, thupi la mwana wakhanda komanso mu mkaka wa m'mawere zatsimikiziridwa. Vitamini F wochuluka kwambiri ndi mafuta a nsomba.

Udindo wa mafuta a polyunsaturated

Ntchito zamafuta a polyunsaturated:

• amathandizira kutulutsa cholesterol m'thupi, zomwe zimathandizira kuchepetsa kusintha kwa atherosulinosis;
• kupanga makoma a mitsempha zotanuka ndi kuchepetsa permeability awo;
• kumathandiza kupewa ischemia;
• kulimbitsa ntchito zoteteza thupi, kutulutsa kukana matenda osiyanasiyana ndi cheza ionizing.

Kuperewera kwa mafuta a polyunsaturated ndi chimodzi mwazomwe zimayambitsa matenda a coronary thrombosis.

Malinga ndi zomwe zili mu polyunsaturated mafuta acids, lipids amagawidwa m'magulu atatu:

1. Ndi high bioactivity. Zomwe zili mu polyunsaturated acids mkati mwake ndi 50-80%. Ndikokwanira kudya 20 g mafuta kuti apatse thupi zinthu zofunika. Magwero: mafuta a masamba (chimanga, linseed, mpendadzuwa, hemp, soya, thonje).
2. Ndi sing'anga bioactivity. Zomwe zili mu polyunsaturated acid ndizochepera 50%. Chofunikira cha tsiku ndi tsiku chimakhala ndi 50 g yamafuta anyama, tsekwe kapena nkhuku.
3. Ndi otsika bioactivity. Awa ndi batala ndi mitundu yonse yamafuta amkaka, mafuta a ng'ombe ndi amphongo. Iwo sangathe kupatsa thupi chikhalidwe chofunikira cha polyunsaturated mafuta acids.

Triglycerides, phospholipids ndi sterols

Mafuta onse m'thupi akhoza kugawidwa m'magulu atatu:

• triglycerides;
• phospholipid;
• sterols.

Pafupifupi 100% yamafuta omwe ali m'thupi la munthu ali mu mawonekedwe a triglycerides, 95% yamafuta am'zakudya amasungidwanso m'gululi.

Triglyceride ndi chinthu chomwe molekyu yake imakhala ndi 3 fatty acids ndi 1 glycerin molecules. Kutengera kukhalapo kapena kusakhalapo kwa maatomu a haidrojeni mu kapangidwe kake, triglycerides imakhala yodzaza, monounsaturated ndi polyunsaturated.

Ntchito yaikulu m'thupi ndi kupereka mphamvu. Amasungidwa makamaka mu minofu ya adipose, koma ma triglycerides ena amapezeka m'maselo. Kuchuluka kwambiri kwamtundu uwu wa lipid m'maselo kumabweretsa kukula kwa kunenepa kwambiri. Kuchuluka kwa triglycerides m'matumbo am'chiwindi kumadzaza ndi kuchepa kwamafuta m'chiwalo, ndipo kuchuluka kwamafuta m'mitsempha kumathandizira kukula kwa matenda a shuga a 2.

Phospholipids amapezeka mu 5% yokha yazakudya. Amatha kusungunuka m'madzi ndi mafuta. Chifukwa cha katunduyu, amatha kuyenda mosavuta kudzera m'maselo a cell. Phospholipid yotchuka kwambiri ndi lecithin, yomwe imapezeka m'chiwindi, mazira, mtedza, nyongolosi ya tirigu, ndi soya.

Phospholipids ndizofunikira kuti thupi likhalebe ndi ntchito za nembanemba zama cell. Kuphwanya dongosolo lawo kumabweretsa matenda a chiwindi, kuphwanya magazi coagulation, chiwindi, matenda a mtima.

Ma sterols ndi gulu la zinthu zomwe zimaphatikizapo cholesterol (high and low density lipoproteins), testosterone, cortisol, ndi vitamini D.

Pagulu la lipids, pali 2 mafuta acids ofunikira mthupi la munthu, omwe sangathe kupanga okha. Izi ndi linoleic ndi linolenic acid.

Linoleic imadziwika bwino kuti Omega-6 fatty acid, ndipo linolenic acid imadziwika kuti omega-3 acid. Sakani bwino mumbewu, mtedza, nsomba zam'madzi zamafuta.

Cholesterol

Cholesterol ndi gawo lofunika kwambiri la minofu yambiri m'thupi la munthu. Amatenga nawo gawo pakupanga maselo atsopano, mahomoni, nembanemba zama cell, kuyamwa kwa mavitamini, ndikusonkhanitsa mphamvu. Koma gawo lothandiza la cholesterol limasungidwa bola zomwe zilimo sizikupitilira malire ovomerezeka (200-250 mg kapena 5,0 mmol / l). Kupitilira chizindikiro kumawonjezera chiopsezo chokhala ndi ngozi zamtima, kuwononga atherosulinosis.

Cholesterol yonse m'thupi imapanga magulu atatu:

• high density lipoproteins ("wabwino" cholesterol);
• otsika kachulukidwe lipoproteins ("zoipa" cholesterol);
• otsika kwambiri kachulukidwe lipoproteins (negative zotsatira).

Tinthu tating'onoting'ono ta sterol timapangidwa kuchokera ku mafuta omwe amapezeka mwa kudya batala wambiri, nyama yamafuta kwambiri, yolk ya dzira ndi mkaka wonse.

Tsiku lililonse, thupi limatulutsa mkati mwa 1 g ya cholesterol. Ndipo pafupifupi onse (0,8 g) amapangidwa m'chiwindi, ndi 0,2 g - m'maselo ena. Kuphatikiza apo, theka lina la gramu ya cholesterol imachokera ku chakudya. Ndi mlingo uwu wolandiridwa kuchokera kunja kuti ndikofunika kuyesa kulamulira.

Momwe mungasinthire cholesterol?

Sikovuta kuthetsa vuto la cholesterol ngati mukudziwa malamulo a zakudya. Nawa maupangiri okuthandizani kuti mukhale wathanzi.

1. Siyani mafuta osakanizika a nyama.
2. Kupatula pa menyu yokazinga mbale ndi zokazinga za ku France.
3. Musamadye ma yolks 3 pa sabata.
4. Perekani zokonda nyama yowonda.
5. Chepetsani kuchuluka kwa mkaka wamafuta omwe amadya.
6. Awiri mwa magawo atatu a zakudya zatsiku ndi tsiku azipangidwa kuchokera ku zakudya za zomera zomwe zimakhala ndi fiber.
7. Imwani tiyi wambiri.
8. Yambitsani mafuta a polyunsaturated muzakudya.
9. Tengani nicotinic acid, calcium, mavitamini E ndi C.
10. Idyani madzi atsopano (beet, nkhaka, karoti, apulo, kabichi, lalanje, udzu winawake).
11. Yambitsani zakudya zokhala ndi phytosterols (zomera zomwe zimathandizira kuchepetsa cholesterol) m'zakudya: nyongolosi yatirigu, chinangwa cha mpunga wakuthengo, nthangala za sesame, mpendadzuwa ndi njere za dzungu, pistachios, flaxseeds, amondi, mtedza wa paini, walnuts, mapeyala, mafuta a maolivi.

Kuphunzira, kugawana

Akatswiri a zamoyo adayesapo zambiri asanamvetsetse mfundo yotengera mafuta m'thupi. M'zaka za m'ma 1960, Robert Wolpenheim ndi Fred Matson ochokera ku Procter-and-Gamble adatsimikiza kuti mafuta omwe ali m'matumbo a m'mimba samasungunuka kwathunthu. Ndiko kuti, mothandizidwa ndi madzi, mamolekyu awiri okha a triglyceride amagawanika, chachitatu sichinasinthe.

Choyamba, enzyme yomwe ili m'malovu imagwira ntchito pamafuta. Pa gawo lotsatira, enzyme yopangidwa ndi kapamba imaphatikizidwa pantchitoyo. Pambuyo pokonza kawiri, mafuta amasamutsidwa m'madera ena kupita kumatumbo aang'ono. Ndipo chochititsa chidwi: magawo a lipids samalowa m'matumbo mwachisawawa, koma pokhapokha chizindikiro chofananacho kuti matumbo aang'ono "amatumiza" m'mimba.

Chilengedwe chapanga dongosolo la m'mimba la munthu m'njira yakuti zakudya zamafuta zisalowe m'matumbo mpaka zitapanga gawo lapitalo. Izi zikufotokozera kumverera kwa kukhuta ndi "m'mimba yodzaza" kuyeretsedwa pambuyo podya kwambiri, makamaka zakudya zopatsa mphamvu kwambiri. Mmene matumbo amapatsira zizindikiro zanzeru zimenezi kumimba, akatswiri a zamoyo sangathe kufotokoza. Koma zoona zake n’zakuti.

Ma bile acids amathandizira kuti thupi lizipanga mafuta. Amaphwanya lipids kukhala tinthu tating'onoting'ono, tomwe timakhudzidwanso ndi enzyme lipase. Pambuyo pa hydrolysis yomaliza, ma monoglycerides ndi mafuta acids amapangidwa m'thupi. Iwo amadutsa m'makoma a m'matumbo maselo ndipo kale mu mawonekedwe kusinthidwa (mu mawonekedwe a mafuta m'malovu yokutidwa ndi mapuloteni) kulowa m'magazi kuti azinyamulidwa thupi lonse.

Magazi amakhala ndi kuchuluka kwakukulu kwa lipids amitundu yosiyanasiyana. Kuchuluka kwa mafuta m'magazi kumasintha moyo wonse. Izi zimakhudzidwa ndi chikhalidwe cha zakudya, zaka, thupi, mahomoni. Kuwonjezeka kwa kuchuluka kwa mafuta osalowerera ndale kukuwonetsa kuti thupi siligwiritsa ntchito bwino lipids kuchokera ku chakudya.

Zomwe zimayambitsa kuchuluka kwa lipids m'magazi:

• njala;
• shuga;
• pachimake hepatitis;
• exudative diathesis;
• kapamba;
• cholecystitis;
• nephrosis.

Hyperlipidemia (kuchuluka kwamafuta) kumawonedwa ndi kuledzera, kuwonongeka kwa chiwindi.

Njira ya kagayidwe ka mafuta m'thupi la munthu mwachindunji zimadalira kagayidwe kachakudya. Munthawi yakudya pafupipafupi zakudya zama calorie ambiri (zakudya zambiri zama carbohydrate) popanda kugwiritsa ntchito mphamvu zofunikira, ma joules omwe amatengedwa kuchokera kumafuta amasinthidwa kukhala mafuta. Kulimbana ndi kunenepa kwambiri kwazakudya ndikuchepetsa ma calories muzakudya. Mu menyu, ganizirani za mapuloteni, mafuta, mavitamini ndi ma organic acid.

Kunenepa kwambiri kwa pathological ndi chifukwa cha kusokonekera kwa njira zama neurohumoral zowongolera kagayidwe kazakudya ndi mafuta. Kuchuluka kwa lipids m'maselo ndi minofu kumayenda mu dystrophy.

Mafuta mu chakudya

Akatswiri a zamoyo anena kuti: pafupifupi gawo limodzi mwa magawo asanu a zopatsa mphamvu zomwe zimafunikira kuti apange mphamvu, munthu ayenera kulandira chifukwa cha mafuta. Chofunikira chatsiku ndi tsiku chimatsimikiziridwa poganizira magawo angapo:

• zaka;
• moyo;
• thanzi.

Anthu omwe amakhala ndi moyo wokangalika, amapita kumasewera (makamaka mwaukadaulo) amafunikira zakudya zokhala ndi zopatsa mphamvu zambiri. Okalamba, osagwira ntchito, ndi chizolowezi cholemera kwambiri ayenera kuchepetsa zopatsa mphamvu.

Kwa thanzi, ndikofunikira kuganizira osati kuchuluka kwamafuta muzakudya, komanso chiŵerengero chapakati pa kudya kwamitundu yosiyanasiyana ya lipids. Ndipo kumbukirani malingaliro ena a akatswiri azakudya:

• zodzaza zidulo kuipitsa mafuta kagayidwe, chiwindi thanzi, kuonjezera chiopsezo atherosclerosis;
• mafuta a polyunsaturated acids amathandizira kagayidwe kachakudya, amachotsa cholesterol "yoyipa" m'thupi;
• kugwiritsa ntchito molakwika mafuta osatulutsidwa (mafuta amasamba) kumayambitsa kusokonezeka kwa m'mimba, kupanga miyala munjira za bile.

Moyenera, zakudya "zamafuta" zimakhala ndi 40% yamafuta amasamba ndi 60% yamafuta anyama. Mu ukalamba, chiwerengero cha mafuta a masamba chiyenera kuwonjezeka.

Chiŵerengero cha mafuta acids muzakudya:

• monounsaturated - 50% ya mafuta onse;
• polyunsaturated - 25%;
• zodzaza - 25%.

Mafuta a Trans - mafuta osatulutsidwa amasinthidwa kukhala okhutitsidwa. Amagwiritsidwa ntchito pamakampani azakudya (soso, mayonesi, confectionery), ngakhale akatswiri azakudya amawaletsa kuti azigwiritsa ntchito. Mafuta omwe atenthedwa kwambiri ndi oxidation (chips, fries fries, donuts, belyashes, ndi zakudya zokazinga kwambiri) amawononganso thupi.

Mafuta owopsa:

• mafuta odzaza;
• cholesterol yotsika komanso yotsika kwambiri;
• mafuta.

Kuchuluka kwa lipids "zoyipa" kumayambitsa:

• kunenepa kwambiri;
• shuga;
• matenda a mtima.

Mafuta okhuta amakhala ndi mawonekedwe osavuta a mamolekyu ndipo ndi owopsa kwa thupi la munthu, chifukwa amathandizira kuti plaque ikule komanso kutsekeka kwa mitsempha yamagazi.

Zitsanzo za zinthu zomwe zili ndi mafuta odzaza:

• margarine;
• mafuta anyama (impso, zoyera pa nyama, mkati, batala);
• kokonati ndi mafuta a kanjedza;
• mafuta nyama;
• mkaka;
• zakudya zachangu;
• zophika.

Ponena za nyama ndi mkaka, thupi limafunikira chakudya ichi, koma zosankha zamafuta ochepa ndizoyenera kusankha.

Kuchulukirachulukira kwamafuta okhathamira omwe amadyedwa, m'pamenenso kuchuluka kwa cholesterol m'mwazi kumakwera. Cholesterol imapangidwa makamaka m'matumbo a chiwindi ndipo imafunikanso mthupi mwakuthupi. Kupyola muyeso kumabweretsa chitukuko cha matenda a mtima ndi mavuto a mitsempha.

Mafuta a Trans ndi mafuta amadzimadzi osinthidwa kukhala olimba (margarine, mafuta ophikira). Ntchito yawo yophika ndikukulitsa moyo wa alumali wazinthu zomwe zimatha kuwonongeka. Amapezeka muzakudya zomwe zili ndi index yayikulu ya glycemic.

Mafuta abwino

Mafuta athanzi ndi mitundu iwiri ya lipids osaturated: monounsaturated (omega-2) ndi polyunsaturated (omega-9, omega-3).

Omega-9, kapena oleic acid, amathandizira kuti zinthu ziziyenda bwino m'thupi. Ndi kusowa kwake, ma cell membranes amafowoka, kusokonezeka kwa metabolism kumasokonekera. Amapezeka m'mafuta ambiri a azitona.

Zothandiza za Omega-9:

• ali ndi immunostimulating properties;
• kumalepheretsa mapangidwe zilonda zotupa mu wamkazi bere;
• amachepetsa chiopsezo chokhala ndi matenda a shuga, matenda a mtima;
• imachepetsa cholesterol;
• kumawonjezera chitetezo ku ma virus ndi chimfine;
• amathetsa kudzimbidwa, amayendetsa chimbudzi;
• kulimbikitsa kukumbukira;
• amachepetsa kuvutika maganizo;
• kusintha khungu, misomali, tsitsi;
• amapereka mphamvu.

Omega-3

Omega-3 amagwira ntchito yofunika kwambiri pamoyo, koma thupi silipanga palokha. Zimakhudza kugwira ntchito kwa ubongo, mtima, mafupa, kumanola maso komanso kutsitsa cholesterol. Ili ndi anti-yotupa komanso mphamvu ya antioxidant.

Pali zinthu zotere:

• nsomba;
• sesame, mafuta a masamba;
• mtedza;
• mbewu za flaxseed.

Zothandiza za Omega-3:

• imathandizira metabolism;
• kumawonjezera chipiriro;
• imayendetsa ubongo;
• bwino maganizo;
• udindo pakhungu thanzi;
• amalimbikitsa kuwonda;
• imayendetsa bwino mahomoni.

Amayi apakati komanso anthu omwe ali pachiwopsezo chachikulu chotenga khansa ayenera kudya zakudya zokhala ndi omega-3 acid. Ndi mbali ya chithandizo chamankhwala pambuyo pa matenda a mtima, kusokonezeka kwa magazi mu ubongo, fractures, matenda a autoimmune. Amagwiritsidwa ntchito muzodzoladzola.

Omega-6

Omega-6 imapezeka mu mpendadzuwa, chimanga, mafuta a soya, nyongolosi ya tirigu, mbewu za dzungu, mbewu za poppy, mbewu za mpendadzuwa, walnuts. Kuchuluka kosakwanira kumabweretsa kuwonongeka kwa kukumbukira, kuthamanga kwa magazi, chimfine pafupipafupi, matenda a khungu, kutopa kosatha.

Thupi la munthu limafunika kuchepetsa mafuta m'thupi, kupewa ndi kuchiza nyamakazi, kuteteza minyewa ya minyewa kuti isawonongeke (makamaka matenda a shuga), komanso kumasula amayi ku premenstrual syndrome. Popanda Omega-6, thupi silingathe kupanga prostaglandin Е1, yomwe imateteza kukalamba msanga, chifuwa chachikulu komanso kukula kwa matenda a mtima.

Akatswiri azakudya amalangiza kugwiritsa ntchito Omega-3 ndi Omega-6 kuyambira 1: 1 mpaka 1: 4 - izi ndizabwino kwambiri mthupi.

Momwe mungadye zakudya zokhala ndi mafuta ambiri: malangizo

1. Chotsani mafuta a trans.
2. Chepetsani kuchuluka kwa mafuta odzaza.
3. Perekani zokonda mafuta ochokera kuzinthu zachilengedwe.
4. Mafuta osayengedwa komanso osaphika ndi oyenera kuvala zakudya zokonzeka.
5. Mafuta a nyama ndi oyenera kuwaza.
6. Sungani mafuta m'malo amdima muzitsulo zosindikizidwa.
7. Idyani nsomba zam'madzi ndi mafuta a linseed nthawi zonse - olemera mu omega-Xnumx mafuta.
8. Chiŵerengero cha mafuta a masamba ndi nyama - 1: 2, mu ukalamba - 2: 1.
9. Cholesterol muzakudya sichidutsa 300 mg patsiku.
10. Chiyerekezo cha mafuta odzaza ndi monounsaturated ndi polyunsaturated - 3: 4: 3.
11. Mafuta muzakudya za tsiku ndi tsiku sayenera kupitirira gawo limodzi mwa magawo atatu a okwana kalori okhutira.
12. Sankhani gwero la mafuta okhuta kuchokera ku nyama yowonda, yofanana ndi kanjedza ya nyama ndi mkaka wathunthu.
13. Kuti muchotse mafuta ochulukirapo pophika nyama, gwiritsani ntchito grill.
14. M'malo soseji kupereka mmalo nkhuku bere ndi Turkey.
15. Simungathe kusiya mkaka wonse - mankhwalawa ndi ofunika kwambiri kwa thupi, kuphatikizapo kuchepetsa kulemera. Koma zokonda ndi bwino kupatsa chakudya chokhala ndi mafuta ochepa.
16. M'mikhalidwe yabwinobwino, kuchuluka kwa mapuloteni, mafuta ndi chakudya m'zakudya kuyenera kufanana ndi 10: 12: 46.
17. Zakudya zambiri zotchedwa "zopanda mafuta" kapena "mafuta otsika" zimakhala ndi chakudya chochuluka kwambiri.
18. Werengani zolemba zamalonda. Samalani ndi zakudya zomwe zili ndi mafuta a kanjedza kapena mafuta a hydrogenated.

Zofunikira za tsiku ndi tsiku

Kwa anthu omwe amakhala ndi moyo wokangalika, kudya mafuta kuyenera kuchepetsedwa mpaka 25% yazakudya zopatsa mphamvu tsiku lililonse. Kuti mudziwe kuchuluka kwa mafuta mu magalamu, mutha kugwiritsa ntchito njira iyi:

Mafuta Onse (g) = (Macalorie Onse x 30%): 9

Ngati palibe nthawi yovutikira kuthetsa mavuto a masamu, ndiye kuti mutha kugwiritsa ntchito njira ina, yosavuta:

1,3 x kulemera kwanu = kudya mafuta tsiku ndi tsiku.

Magwero abwino kwambiri amafuta athanzi:

• mtedza: walnuts, amondi, pistachios;
• nsomba: salimoni, tuna, mackerel, trout, herring;
• zakudya zamasamba: azitona, mapeyala;
• mafuta: azitona, mpendadzuwa.

Zofunikira tsiku lililonse zamafuta:

• kwa amuna - 70-154 g;
• kwa akazi - 60-102 g;
• ana osakwana chaka chimodzi - 2,2-2,9 g pa kilogalamu ya kulemera;
• wamkulu kuposa chaka - 40-97

Kuperewera ndi kuchulukirachulukira: zowopsa zake ndi zotani

Mwinamwake palibe amene ayenera kufotokoza kuti kudya kwambiri zakudya zamafuta kumayambitsa kunenepa kwambiri. Ndipo njira yachidule yochepetsera kunenepa kwambiri ndi mafuta a trans.

Kunenepa kwambiri si vuto lokongola chabe. Kulemera kwakukulu nthawi zonse kumaphatikizidwa ndi gulu la matenda. Choyamba, dongosolo la mtima limakhala ndi minofu yamafuta ochulukirapo.

Za kunenepa kwambiri:

• ntchito ya chiwindi ndi kapamba imakula;
• chitukuko cha matenda oncological n`zotheka;
• kusintha kwa mankhwala zikuchokera magazi;
• kumawonjezera chiopsezo cha matenda a mtima, sitiroko, matenda a mtima;
• kuthamanga kwa magazi ndi tachycardia zimawonekera;
• zimakhala zovuta kuti mtima upope magazi kuzungulira thupi.

Kunenepa kwambiri kwakhala vuto lalikulu padziko lonse lapansi. Ndipo chomaliza chifukwa cha chakudya chamakono chokhala ndi mafuta ambiri odzaza.

Koma chovuta kwambiri kwa thupi ndi kusowa kwa lipids. Azimayi omwe amatsatira chiwerengerocho, kapena anthu omwe ali onenepa kwambiri, nthawi zina amachotseratu mafuta onse pazakudya zawo. Panthawi imodzimodziyo, mwinamwake, palibe amene amaganiza kuti kukana kwathunthu kwa mafuta kungayambitse mavuto aakulu kuposa mapaundi owonjezera.

Ndipotu, mafuta alandira mbiri yoipa mosayenera. Mafuta ena (mafuta a trans) ayenera kuchotsedwa kwathunthu, koma osakwanira sayenera kuchotsedwa m'zakudya. Zowona, ndipo apa ndikofunikira kukumbukira muyeso.

Zizindikiro zakuchepa

Chilichonse chiyenera kukhala bwino. Kupanda mafuta kumabweretsa mavuto ake.

Khungu louma

Pamwamba pa khungu anayamba kusenda ndi kuyabwa - ndi nthawi kubwezeretsa zopangitsa sebaceous, ntchito imene mwachibadwa moisturize epidermis. Mapeyala, mtedza, mafuta a azitona amathandizira kuthetsa vutoli.

Kukwiya komanso kukhumudwa

Kuperewera kwa lipids kumakhudza mkhalidwe wamaganizidwe amunthu. Kuchulukirachulukira kwaukali kapena kukwiya motsatana, mwawona kusinthasintha kwamalingaliro kosamvetsetseka? Yakwana nthawi yoti muyambe kudya nsomba zam'nyanja ndi mbewu za fulakesi. Mafuta opindulitsa omwe ali mkati mwake amakupangitsani kukhala odekha komanso okoma mtima.

Kutopa kwachangu

Ndi chakudya chamasana tsopano, ndipo mphamvu zatha kale? Palibe mphamvu konse? Nthawi zambiri, chifukwa chake ndikusowa kwamafuta, omwe ndi gwero lalikulu lamphamvu. Chotsani kugona ndi kutopa kumathandiza 20 magalamu a kokonati mafuta oledzera m'mawa ndi khofi.

Sasiya kumva njala

Kodi mwadya posachedwa ndipo m'mimba mwanu mwayamba kulira? Chizindikiro chodziwika bwino cha "kuchepa" kwa thupi. Mafuta abwino pang'ono ndi okwanira kuti athetse njala yanu. Chidutswa cha avocado, walnuts kapena chidutswa cha nsomba sichidzakhudza chiwerengerocho, koma thupi lidzayamika chifukwa cha kubwezeretsanso.

Kuzizira ngakhale kutentha?

Imodzi mwa ntchito za subcutaneous mafuta ndi kusunga kutentha kwa thupi. Pachifukwa ichi, anthu owonda amaundana nthawi zambiri komanso kuposa anthu onenepa kwambiri. Pakakhala kuchepa kwakukulu kwa kutentha kwa mpweya (tinachoka m'nyumba kuzizira), maselo a minofu ya adipose amataya gawo lina la kutentha kwa thupi lonse. Zoonadi, simuyenera kumanga mbali ndi m'mimba - kachigawo kakang'ono kamene kamakhala ndi minofu ya adipose ndikokwanira kutentha thupi.

Kumwaza

Mafuta acid, makamaka Omega-3, amagwira ntchito yofunika kwambiri kuti ubongo uzigwira ntchito bwino. Kuperewera kwa lipid kumabweretsa kuwonongeka kwa ubongo. Anthu omwe alibe mafuta amavutika kusonkhanitsa malingaliro awo, kusunga maganizo awo, ndi kuika maganizo awo pa zinthu zofunika. Zidzathandiza kukonza mkhalidwe wa chakudya chochuluka mu unsaturated mafuta zidulo.

Kodi kulemera kwake kulipo?

Izi, ndithudi, zikumveka zosokoneza, koma kwenikweni ziri. Anthu omwe ali pazakudya zamafuta ochepa, zimakhala zovuta kuti achotse owonjezera. Chowonadi ndi chakuti malinga ndi chilengedwe, pamene thupi sililandira mafuta, limayamba kukoka mphamvu kuchokera kuzinthu zina - mapuloteni ndi chakudya. Amapeza mphamvu pa zomwe amapeza pafupipafupi komanso zomwe safunikira kusunga. Mafuta a subcutaneous amasungidwa ngati "NZ", akuwopa kugwiritsa ntchito zinthuzo, zomwe zidasungidwa zomwe sizinakwaniritsidwebe.

Kuwona kunayamba kuchepa

Kuwonongeka kowoneka bwino nthawi zambiri kumakhala chizindikiro cha kuchepa kwamafuta. Kuperewera kwa Omega-3 acid kumabweretsa glaucoma komanso kuchuluka kwa kuthamanga kwa maso. Kugwiritsa ntchito mafuta a trans kumakhalanso ndi zotsatira zoyipa m'maso - mpaka kumaliza kutaya masomphenya.

molumikizana mafupa

Thandizani kupewa chitukuko cha nyamakazi pamodzi ndi zinthu zina pansi pa mphamvu ya zakudya zamafuta. Koma chifukwa cha izi ndikofunikira kusankha mafuta "oyenera". Salmon fillets, herring kapena sardines, mafuta a azitona ndi walnuts ndi magwero a lipids opindulitsa. Koma musatengeke nawonso - kumbukirani kuti ichi ndi chakudya chopatsa mphamvu kwambiri.

Cholesterol Chokwera

Mulingo wa cholesterol "yoyipa" mwachindunji umadalira zisonyezo za "zabwino": choyambirira, chocheperako chachiwiri. Mutha kuwonjezera kuchuluka kwa cholesterol "yathanzi" podya nsomba za m'nyanja kamodzi pa sabata. Mwachidule, kuti muwonjezere cholesterol "yabwino", ndikofunikira kugwiritsa ntchito mafuta "abwino".

Mwatopa ndi malo odzaza anthu?

Zimagwiranso ntchito ngati chizindikiro cha kuchepa kwa mafuta omwe angakhalepo. Kutopa chifukwa chokhala m'mabwalo amasewera kapena maphwando aphokoso kumachitika chifukwa cha kusokonezeka kwa malingaliro m'thupi. Kuthetsa vuto la malingaliro a phokoso kumathandiza zinthu zomwe zili ndi Omega-3.

Avitaminosis

Kukana zakudya zamafuta nthawi zonse kumakhala beriberi A, D, E ndi K. Mavitamini awa ndi zinthu zosungunuka mafuta. Ndiko kuti, kuti thupi lizitha kuyamwa, limafunikira mafuta. Njira yabwino yobwezeretsanso mavitamini ndi kuyambitsa mafuta muzakudya. Makamaka kokonati, ngakhale kuti ndi ya mafuta odzaza. Iyi ndiye njira yabwino kwambiri yoyambitsira mavitamini osungunuka mafuta.

Zomwe ziyenera kukhala kuchuluka kwa lipids m'thupi

Mu thupi la munthu 2 mitundu ya mafuta madipoziti amaimiridwa. Izi kwenikweni ndi subcutaneous wosanjikiza (zowoneka) ndi otchedwa visceral (mozungulira ziwalo zamkati). Kuwerengera kuchuluka kwa mafuta m'thupi, ganizirani mitundu yonse ya minofu ya adipose. Koma nkhokwe zamkati zimagwira ntchito kwambiri pokhudzana ndi kagayidwe kake kuposa mafuta osanjikiza pansi pa khungu. Choncho, kumayambiriro kwa zakudya, kuwonda kumayambira mkati - choyamba mafuta amachoka m'mimba, ndipo pambuyo pake masentimita akunja. Chifukwa chake kuwerengera: ndi kuchepa kwa kulemera kwa thupi mkati mwa 5-10%, mafuta omwe ali m'mimba amachepetsa ndi 10-30%.

Kwa amayi, kuchuluka kwa lipids pa 5-8 mfundo ndipamwamba kuposa amuna, ndipo kumakhala pakati pa 20-25%. Koma izi ndi zizindikiro zochepa chabe zomwe zimasiyana m'magulu osiyanasiyana azaka.

Ngati kwa omanga thupi aamuna, kuchepetsa kuchuluka kwa "mafuta" kukhala osachepera pafupifupi sikungawononge thanzi, ndiye kuti thupi lachikazi limatha kuchitapo kanthu mwamphamvu "kuuma" - mpaka kusokonezeka kwakukulu kwa mahomoni.

Kwa amuna, kukhalapo kwa 15-20% mafuta a thupi kumawathandiza kuti aziwoneka bwino. "Mapaketi" asanu ndi limodzi a atolankhani amawonekera pa chizindikiro cha 10-12%, ndipo 7% kapena kuchepera ndi mawonekedwe a omanga thupi pa mpikisano.

Mutha kuwerengera kuchuluka kwa mafuta m'thupi pogwiritsa ntchito chipangizo chapadera poyesa makulidwe a makwinya pathupi. Njirayi imagwiritsidwa ntchito mwachangu ndi anthu omwe amagwira nawo ntchito zomanga thupi. Njira yosavuta ndiyo masikelo amagetsi ochiritsira. Mu zitsanzo zambiri, n'zotheka kuwerengera zomwe zili ndi mafuta ambiri m'thupi.

Mankhwala ochepetsa mafuta m'thupi

Kotero, kupyolera mu miyeso yosavuta, zinadziwika bwino: pali mafuta pang'ono m'thupi kuposa kufunikira. Mukhoza kuchotsa mopitirira muyeso ngati mutasintha zakudya zanu ndi masewera olimbitsa thupi. Koma, kuwonjezera apo, pali zinthu zambiri zomwe gawo la sebaceous limasungunuka mwachangu. Akatswiri a zakudya amawatcha kuti zowotcha mafuta ndikuzigawa m'magulu awiri: zamadzimadzi ndi zolimba.

Zowotcha Mafuta a Liquid

1. Madzi. Mogwira imafulumizitsa kagayidwe ngati kumwa kapu ya madzi mphindi 20 pamaso kadzutsa. Masana, ndikofunikira kumwa madzi amodzi ndi theka mpaka 2 malita amadzi opanda mpweya.
2. Tiyi wobiriwira. Chowotcha mafuta achilengedwe omwe amathandizira kagayidwe.
3. Khofi. Chikho chakumwa ichi, choledzera musanayambe masewera olimbitsa thupi, chidzawonjezera kutentha kwa thupi ndikufulumizitsa kuyaka kwa maselo amafuta. Njirayi, pazifukwa zodziwikiratu, si yoyenera kwa odwala matenda oopsa.
4. madzi a balere. Amawononga subcutaneous mafuta maselo, amachotsa poizoni m'thupi.
5. Ndimu madzi. Amathandizira thupi kuchotsa kulemera kwakukulu, kumalimbitsa chitetezo cha mthupi, kumachepetsa chilakolako.
6. Zatsopano. Madzi ongofinyidwa kumene amakhala ndi mavitamini ambiri. Ndipo amagwira ntchito yofunika kwambiri pochiritsa ndi kuyeretsa thupi ku zinthu zonse zomwe zili zosayenera.
7. Vinyo wofiyira. Sikuti aliyense amavomereza mphamvu ya mafuta oterowo, koma akatswiri ena a zakudya amati kapu ya vinyo asanadye chakudya amachepetsa kwambiri chilakolako. Chinthu chachikulu ndi chakuti kukhazikitsidwa kwa mowa sikusandulika kukhala chizolowezi choipa.

Zowotcha Mafuta Olimba

1. Kashi. Yeretsani poizoni m'thupi. Zothandiza kwambiri polimbana ndi mafuta a thupi ndi oatmeal ndi buckwheat.
2. Masamba. Katsitsumzukwa ndi kabichi zimachotsa madzi ochulukirapo m'thupi, kupewa kuyika kwamafuta ndi mapangidwe a edema, ndikuwongolera kagayidwe. Mphamvu yodabwitsa pakuwonongeka kwa mafuta imakhala ndi ginger.
3. Mapuloteni mankhwala. Zowotcha mafuta achilengedwe pakati pazakudya zama protein ndi azungu a dzira, nsomba, ndi nyama zowonda. Zimathandizanso kuti minofu ikhale yofulumira m'malo mwa mafuta a thupi.
4. Zipatso, zipatso. Mphesa zokhala ndi vitamini (monga zipatso zina za citrus) ndi imodzi mwazowotcha kwambiri mafuta. Kiwi ndi maapulo ndi abwino kuti achepetse thupi - amawongolera matumbo. Chinanazi chimakhala ndi bromelain, yomwe imasungunula mafuta. Pali enzyme yomwe imaphwanya mamolekyu amafuta mu raspberries ndi zoumba.
5. Mkaka. Kefir, yogurt yachilengedwe ndi kanyumba tchizi zimawononga minofu yamafuta.
6. Zonunkhira. Zokometsera zonunkhira zimalimbikitsa kuwonjezeka kwa kutentha kwa thupi ndi thukuta, zomwe zimabweretsa kuwonongeka kwa mafuta a subcutaneous.

Kuchokera kuzinthu zomwe zatchulidwa, n'zosavuta kupanga zakudya zowotcha mafuta. Zakudya zodziwika bwino zamapulogalamu omwe cholinga chake ndi kuchepetsa kuchuluka kwa mafuta ndi chakumwa cha Sassi, chomwe chimatchedwa supu ya Bonn ndi zipatso ndi zokometsera zokometsera. Zakudya zonsezi ndizosavuta kukonzekera kunyumba.

Kumwa Sassi kumamasula thupi kumadzi ochulukirapo ndikufulumizitsa metabolism. Amakhala ndi 2 malita a madzi, supuni ya tiyi ya ginger wosweka, nkhaka 1 yodulidwa, magawo a mandimu ndi masamba ochepa a timbewu.

Kwa supu ya Bonn muyenera 1 kabichi, 2 wa tsabola wokoma, muzu wa udzu winawake ndi mapesi, tomato ochepa. Ngati mukufuna, msuziwo ukhoza kuwonjezeredwa ndi zinthu zina zomwe zingathe kuwononga mamolekyu amafuta.

Kwa cocktails motsutsana ndi mafuta ochulukirapo, ndi bwino kusankha kuphatikiza kwa mandimu ndi timbewu tonunkhira, manyumwa ndi chinanazi, udzu winawake ndi maapulo, ginger ndi zonunkhira zonunkhira.

Komabe, mndandanda wazogulitsa ndizochulukirapo, kotero pali china chake choyesera.

Kuwotcha mafuta owonjezera kumathandizira ... mafuta

Inde, izi sizikumveka zomveka, koma asayansi ena amabwereza izi. M'malingaliro awo, ndikokwanira kuchepetsa kuchuluka kwa chakudya chamafuta ndikuwonjezera pang'ono gawo latsiku ndi tsiku lamafuta (zowona, mafuta a trans samaphatikizidwa mgululi), ndipo njira yochepetsera thupi iyamba, ndipo mulingo wa " chabwino" cholesterol idzakwera. Panthawi imodzimodziyo, asayansi amaumirira kuti: kuchuluka kwa mafuta ogwiritsidwa ntchito kuyenera kuwonjezeka chifukwa cha nyama yofiira, nsomba za m'nyanja, mafuta a azitona ndi mtedza. Zakudya za nkhuku, nkhumba yaing'ono, avocado, tofu, mafuta a rapeseed amalandiridwanso. Njira imeneyi imakumbutsa zakudya za ku Mediterranean.

Polimbana ndi mafuta ochulukirapo, chiŵerengero cha zopatsa mphamvu zomwe zimadyedwa ndi kuwotchedwa ndizofunikira kwambiri. Mafuta "othandiza" - izi, ndithudi, ndi zabwino, koma kulipira sikunathenso.

Mwina pulogalamu yotereyi yowotcha mafuta a subcutaneous ili ndi ufulu kukhalapo, ndipo ndizotheka kuti imathandizadi ambiri. Zikhale momwe zingakhalire, kwa aliyense muyenera kusiya maswiti, ma pie ndi ma buns, ndi zakudya zomwe zimaloledwa ndi zakudya, ngakhale zili m'ndandanda wamafuta ambiri, ndizothandiza kwambiri. M'madera ang'onoang'ono ndipo amakhala zakudya. Kupatula apo, pakuwonda ndikofunikira kuti musataye zinthu, koma kusintha njira yazakudya.

Mafuta abwino ochepetsa thupi ayenera kupezeka muzinthu izi:

• nyama;
• mtedza;
• mafuta;
• tchizi;
• peyala;
• chokoleti chowawa;
• wonenepa.

Pazogulitsa zomaliza, tikuwona: ngakhale kuti mafuta anyama ndi opambana pazambiri zamafuta, amathandizirabe kuti achepetse thupi, chifukwa amakhala ndi unsaturated lipids. Akalowa m'thupi, amawononga mafuta odzaza. Komanso, malinga ndi magwero ena, mafuta anyama kumalimbitsa chitetezo cha m`thupi, akutumikira monga kupewa oncology, mtima ndi mtima matenda.

Mfundo zodabwitsa

Mfundo yakuti mafuta ndi ofunika kwambiri kuti thupi limalize ntchito komanso kukhala ndi thanzi labwino likuwonekera kale. Koma lipids m'thupi la munthu amapatsidwa ntchito zina zosangalatsa, zomwe ambiri sanaziganizire.

1. Za ubongo. Ubongo, malinga ndi akatswiri a zamoyo, pafupifupi 60% mafuta. Mafuta "casing" amaphimba ulusi uliwonse wa minofu yamanjenje, yomwe imathandizira kufalitsa mwachangu zokopa. Zakudya zopanda mafuta ochepa kwenikweni zimalepheretsa ubongo wa "zomangamanga" zomwe zimayenera kugwira ntchito. Ubongo umafunika omega-3 fatty acids kuti ugwire ntchito bwino.
2. Za mapapo. Chigoba chawo chakunja pafupifupi chimapangidwa ndi mafuta. Makanda obadwa msanga m'mapapo sakhala ndi mafuta oteteza, motero ana amafunikira thandizo lakunja. Asayansi ena amafufuza kugwirizana pakati pa kudya mafuta osakwanira ndi kukula kwa mphumu.
3. Kwa chitetezo chokwanira. Kuperewera kwa lipids komwe kumapezeka mu mafuta ndi mafuta a kokonati, malinga ndi asayansi ena, kumapangitsa kuti leukocyte (maselo oyera a magazi) asamazindikire ndikuwononga mavairasi, bowa ndi mabakiteriya.
4. Za khungu. Phospholipids ndiye gawo lalikulu la membrane wa cell. Popanda kuchuluka kwamafuta ofunikira, maselo amawonongeka, zomwe zikutanthauza kuti kapangidwe ka minofu ndi ziwalo zimasokonekera. Izi zimagwiranso ntchito pakhungu - chiwalo chachikulu kwambiri m'thupi la munthu. Khungu louma ndi lophwanyika ndi khomo lotseguka la matenda.
5. Za moyo. Mafuta okhuta pamlingo wokwanira amapindulitsanso. Izi n’zimene asayansi amene anafufuza anthu okhala kuzilumba za Pacific anena. Mafuko omwe zakudya zawo zimaphatikizapo mafuta a kokonati alibe vuto lililonse lamtima.
6. Za mahomoni. Mafuta ndi zigawo za mahomoni omwe amayendetsa ntchito zambiri za thupi, kuphatikizapo kubereka. Chifukwa chake, ndikofunikira kupewa zakudya zopatsa mphamvu zochepa zama calorie pazakudya za atsikana achichepere panthawi yakukhwima, chifukwa kusowa kwa zinthu kumatha kusokoneza kukula ndi magwiridwe antchito a ziwalo zoberekera.

Anthu ambiri mopanda chilungamo amaika lipids ngati zakudya "zoyipa" ndipo amakana kwathunthu kudya zakudya zamafuta. Ndipo sadziwa n’komwe kuti amawononga matupi awo. Koma ndi bwino kuyang'anitsitsa zinthu izi kuti mumvetse: ndizofunika kwa thupi, ndipo chifukwa cholemera kwambiri sichikhala mu mafuta ndi nsomba za m'nyanja, koma molakwika mfundo za zakudya.