Ndikhulupirireni, chinthu chokhacho chomwe chiyenera kupewedwa 100% ndi mafuta a trans. Koma za unsaturated mafuta zidulo, tiyeni tikumbukire iwo ndi kuwalingalira mwatsatanetsatane.
Unsaturated mafuta acids amagawidwa m'magulu awiri:
- polyunsaturated (Omega-3-6), yomwe timapeza kuchokera kunja
- monounsaturated (Omega-9-7), yomwe thupi lathu limatha kupanga palokha.
Kotero, tsopano zonse ziri mu dongosolo!
Omega-3
Kamodzi m'thupi lathu, Omega-3 fatty acids amalowetsedwa m'selo ndikuyambitsa.
Kodi zotsatira za ntchito yotero n'zotani? Mamolekyulu a Omega-3 acids amawonjezera kutha kwa nembanemba zama cell, kulimbitsa makoma a mitsempha yamagazi ndikupangitsa kuti ikhale yosinthika. Omega-3 acids amaonda magazi a anthu ndi nyama, komanso madzi a zomera. Choncho, iwo bwino odzipereka ndi thupi. Asidi amenewa amathandiza mtima wathu kuti uzigunda moyenerera, magazi aziyenda mosazengereza, maso kuona, ndi ubongo kupanga zosankha ndi kuchitapo kanthu pa zimene zikuchitika.
Malinga ndi miyezo yapadziko lonse lapansi, kuti akhale athanzi, amuna akulu ayenera kudya magalamu 1.6 a Omega-3 patsiku, akazi akulu - 1.1 g wa Omega-3 patsiku (oyembekezera - 1.4 g, kuyamwitsa - 1.3 g).
Zotsatira za Omega-3
Ndipo apa, taganizirani, pali mitundu yambiri ya zomera: mbewu za fulakesi, mafuta a masamba (linseed, rapeseed, soya, chimanga, azitona, sesame, mafuta a tirigu), mtedza (walnuts, mtedza wa pine, amondi, pistachios, pecans), ma cashews, macadamia ), dzungu ndi nthanga za dzungu, soya ndi mkaka wa soya, tofu, mapeyala, sipinachi, broccoli, kolifulawa, mphukira za Brussels, zitsamba (katsabola, parsley, purslane, cilantro).
Omega-6
Mafuta acid a gulu ili adapangidwa kuti akhazikitse kagayidwe kachakudya m'thupi.
Chifukwa cha mankhwala a omega-6, kukhulupirika kwa nembanemba kumasungidwa, mphamvu ya kaphatikizidwe ka zinthu ngati mahomoni kumawonjezeka, mwayi wa kupsinjika kwamaganizidwe kumachepa, ndipo magwiridwe antchito a dermis amasintha.
Malinga ndi miyezo yapadziko lonse lapansi, kuti akhale athanzi, amuna akulu ayenera kudya magalamu 6,4 a Omega-6 patsiku, akazi akulu - 4.4 g wa Omega-6 patsiku (oyembekezera - 5.6 g, kuyamwitsa - 5.2 g).
Zotsatira za Omega-6
Mndandanda wawo ndi wolemera kwambiri: mafuta a masamba (mafuta a chimanga, mafuta a safflower, mafuta a sesame, mafuta a mtedza ndi mafuta a soya), mtedza (pine, Brazil, walnuts, mtedza, pistachios), mbewu (linseed, mpendadzuwa, dzungu, poppy, wakuda. chia ), avocado, bulauni mpunga.
Ndikofunika kwambiri kumvetsetsa kuti pali ubale wamphamvu pakati pa Omega-3 ndi Omega-6 ndipo zotsatira zabwino pa thupi zidzatheka pokhapokha ngati mafutawa agwiritsidwa ntchito moyenera.
Chiyerekezo chathanzi cha Omega-3 ku Omega-6 ndi 1: 1, mwachitsanzo, patsiku, ndikwabwino kudya zonse ziwiri. Chiyerekezo cha 1:4 (ie 6 kuchulukitsa omega-4 kuposa omega-3) ndi chachilendo. Omwe amadya zakudya zanyama amadya pafupifupi 1:30, zomwe, monga momwe mungaganizire, sizowoneka bwino. |
Omega-9
Inde, inde, ma Omega-9 omwewo omwe ali gawo la kapangidwe ka selo lililonse m'thupi la munthu.
Popanda mafuta a Omega-9, kugwira ntchito kwathunthu kwa chitetezo chamthupi, mtima, endocrine, mantha ndi kugaya chakudya sikutheka.
Malinga ndi miyezo yapadziko lonse lapansi, kuti akhale athanzi, amuna ndi akazi onse ayenera kudya Omega-9 mumitundu yonse ya 13-20% yazakudya zama calorie tsiku lililonse (izi, nazonso, zimadalira zinthu zambiri: jenda, zaka, kulemera, ntchito za tsiku ndi tsiku ndi zina).
Zotsatira za Omega-9
Mutha kupeza Omega-9 kuchokera kumafuta (rapeseed, mpendadzuwa, azitona), ma amondi ndi mapeyala.
Chifukwa chake kusanthula kwatsatanetsatane kwamafuta amafuta a Omega omwe tsopano otchuka kunachitika.
Kodi timapeza chiyani ngati chotsatira?
Inde, ndithudi, timafunikira ma omega-fatty acids kuti thupi lizigwira ntchito bwino, kukula kwa tsitsi ndi misomali, kukhala ndi thanzi labwino komanso kudya bwino.
Chinthu chachikulu - musaiwale kuti payenera kukhala malire mu chirichonse.
Tikukhulupirira kuti nkhaniyi ikuthandizani kuti mukwaniritse.