General mudziwe
Mafuta ofunikira amafunikira sangathe kupangidwa ndi thupi la munthu ndikulowamo kokha ndi chakudya.
Mafuta a Polyunsaturated acids amatchedwanso Omega-3 ndi Omega-6, ndi zovuta za vitamini F.
Pali zisanu: linoleic, linolenic, arachidonic, eicosapentaenoic ndi docosahexaenoic.
Mafuta amtundu wa Polyunsaturated amakhudza kagayidwe kake m'thupi, kuphatikiza ma cell. Tetezani maselo kuti asakalambe msanga, thandizani kuti azisunga zamoyo zawo. Sungani kagayidwe kake ka mafuta ndi zochitika za mabakiteriya opindulitsa omwe amakhala m'matumbo.
Omega-3 ndi omega-6 kumachepetsa kuchuluka kwa cholesterol m'thupi ndipo potero amateteza ku atherosclerosis. Mafuta amcherewa amatenga nawo gawo pakuphatikizira kwa zinthu zonga mahomoni zomwe zimathandiza kuchepetsa kuthamanga kwa magazi ndi kuchepetsa kutupa, potero kumateteza ku nyamakazi, sciatica, ndi matenda opatsirana ndi disc.
Pewani magazi kuundana ndi kuteteza minofu ya mtima. Sungunulani kagayidwe kamadzimadzi, kusintha masomphenya, kukumbukira ndi ntchito zina zamanjenje. Komanso, polyunsaturated mafuta zidulo kulimbikitsa kuchitapo kanthu mavitamini ena osungunuka mafuta ndi mavitamini b.
Ambiri mwa omega-3 ndi omega-6 amapezeka mafuta a masamba, makamaka linseed, soya, ndi chiponde. Zida izi zimapezeka m'mafuta ena a masamba - mbewu za mpendadzuwa, mtedza, maamondi, mapeyala, nyemba za soya. Pang'ono pang'ono arachidonic acid ili mu mafuta a nkhumba.
Pofuna kusunga zofunika mafuta zidulo, mankhwala za chiyambi chomera , ayenera kudyedwa mwatsopano. Kutentha kapena kuyeretsa kumawononga michere.
Zamgululi za nyama, omwe ali ndi mafuta ofunikira kwambiri ndi awa: chiwindi cha nsomba, mafuta amafuta ndi kuwundana.
Pa tsiku limodzi munthu amatenga pafupifupi 2,5 g mafuta zidulo. Kuphatikiza apo, kuti akhalebe ndi gawo lokwanira m'thupi kuchuluka kwa mafuta acid a masamba ndi nyama ayenera kukhala 4:1.
Ndiye kuti, zofunika tsiku ndi tsiku zitha kukhutitsidwa ndi supuni ya mafuta a Flaxseed kapena mbewu zochepa za mpendadzuwa, kuphatikiza nsomba zam'madzi kapena nsomba. Mankhwala okhala ndi mafuta a nsomba ayenera kugwiritsidwa ntchito pokambirana ndi dokotala.
Zambiri pazamafuta a Polyunsaturated acids muvidiyo ili pansipa:
