Mapuloteni, mafuta ndi chakudya

Zakudya zoyenera ndi sayansi yovuta yokhudza chakudya ndi zotsatira zake pa thanzi. Zakudya zomwe thupi lokha silingathe kuzipanga ziyenera kubwera kuchokera ku chakudya. Zina mwazakudya zofunika pamoyo wabwinobwino ndi izi:

• mavitamini;
• mchere;
• amino zidulo;
• mafuta acid.

Zina mwazinthu izi (micronutrients) zomwe thupi limafunikira pang'ono kwambiri, zina, m'malo mwake, zambiri (macronutrients). Kusowa kwa zakudya zilizonse zopatsa thanzi nthawi zambiri kumayambitsa matenda oopsa. Kuchulukitsa nthawi zambiri kumabweretsa kunenepa kwambiri komanso mavuto am'mbali.

Macronutrients: Zambiri Zoyambira

Macronutrients, kapena macronutrients, ndi zakudya zomwe zimapatsa thupi mphamvu ndi zopatsa mphamvu zofunikira. Ndiwofunika kuti kukula kwabwinobwino, kagayidwe kazakudya komanso kukonza magwiridwe antchito a thupi.

Kale kuchokera ku dzina, zikuwonekeratu: macronutrients - gulu la zinthu zofunika kwa munthu wambiri. Pakati pa macronutrients ndi: mapuloteni, mafuta, chakudya.

Ambiri amadabwa ndi funso la zomwe ziyenera kukhala kuchuluka kwa zinthu izi pazakudya za tsiku ndi tsiku komanso magalamu angati a chinthu chilichonse ayenera kulandiridwa tsiku lililonse. Koma kuti tiyankhe funsoli, m’pofunika kumvetsa kuti zinthu zimenezi n’chiyani komanso ntchito zimene zimagwira ntchito.

Magulu atatuwa a macronutrients ndi magulu ovuta, omwe ali ndi zigawo zambiri. Mutha kudya zomwezo (mu magalamu) a mapuloteni, lipids ndi chakudya tsiku lililonse, koma nthawi yomweyo perekani thupi ndi ma microelements osiyanasiyana nthawi iliyonse, kutengera zomwe zili muzinthu.

Mwachitsanzo, mu magawo ofanana a azitona ndi mafuta anyama, lipids amasiyana kwambiri. Choncho, n’kofunika kukhala ndi zakudya zopatsa thanzi komanso zakudya zosiyanasiyana kuti mukhalebe ogwirizana m’thupi. Ndipo nthawi yomweyo mawu omaliza: ndikofunikira osati kuchuluka kwa kugwiritsa ntchito zinthu zofunikira zazing'ono ndi zazikulu (ngakhale izi ndizofunikanso), koma mtundu wawo.

Koma zikafika pazakudya zama calorie, ndikofunikira kukumbukira kuti mphamvu yamagetsi mu 1 magalamu:

• chakudya - 4 kcal;
• mapuloteni - 4 zopatsa mphamvu;
• mafuta - 9 kcal.

Zakudya Zam'madzi - Gwero Lokoma la Mphamvu

Zakudya zama carbohydrate ndi kuphatikiza kwa mamolekyu osiyanasiyana omwe amapereka pafupifupi 45 peresenti ya mphamvu ya thupi. Zowona, mitundu ina yazakudya, monga fiber ndi zowuma zosagwira, sizikhala ngati gwero lamphamvu, koma nthawi yomweyo zimagwira ntchito yofunikanso:

• kulimbitsa thanzi la m'mimba dongosolo;
• kulimbikitsa chimbudzi mosavuta chakudya ndi mayamwidwe zakudya;
• kuchotsa poizoni ndi poizoni.

Ntchito m'thupi

Zakudya zopatsa mphamvu zomwe zimapezeka m'zakudya zimagawika kukhala glucose ndi ma monosaccharides ena. Amachulukitsa kuchuluka kwa shuga mu plasma, amapereka mphamvu kwa munthu. Udindo wa ma carbohydrate ambiri ndi awa:

• ndi gwero labwino kwambiri lazakudya;
• maselo onse ndi minyewa ya thupi imawagwiritsa ntchito ngati mphamvu;
• kudziunjikira m'maselo a chiwindi ndi minofu ya minofu kuti ayambe kugwira ntchito ngati kuli kofunikira;
• zofunika dongosolo lamanjenje, ubongo, minofu (makamaka mtima), impso;
• phindu pa kukhalabe m`matumbo thanzi.

Zakudya zopatsa mphamvu zimapangidwa ndi kaboni, haidrojeni ndi okosijeni. Pali ma carbohydrate osavuta komanso ovuta.

Ma monosaccharides ndi ma disaccharides

Zakudya zosavuta zimakhala ndi monosaccharides ndi ma disaccharides. Amatha kukulitsa msanga mulingo wa glucose. Chokoma mu kukoma, mwamsanga odzipereka, kupereka thupi ndi mphamvu, ndipo mwamsanga kupasuka.

Monosaccharides ndi shuga wosavuta, chifukwa amakhala ndi gawo limodzi. Mu mawonekedwe awa, amatha kuyamwa ndi thupi. Mosiyana ndi ma carbohydrates ena, safuna kuti chimbudzi chigayidwe pakagayidwe. Chifukwa chake, ma monosaccharides ochokera ku chakudya amalowa mwachangu m'magazi, pafupifupi nthawi yomweyo kuwonjezera kuchuluka kwa shuga m'madzi a m'magazi, nthawi yomweyo amapereka mphamvu m'thupi.

Zitsanzo za monosaccharides: shuga, fructose, galactose. Shuga wosavuta amapezeka mosiyanasiyana muzakudya zochokera m'magulu osiyanasiyana. Mkulu wokhutira mu zipatso zakupsa ndi uchi.

Monosaccharides ndi magwero ofunikira amphamvu. Koma kudya shuga wambiri wosavuta popanda kufananiza ndi ma polysaccharides kapena oligosaccharides (omwe amatenga nthawi yayitali kuti agayidwe ndipo motero amapatsa thupi mphamvu yanthawi yayitali) angayambitse kuchuluka kwa shuga m'magazi ndikutsatiridwa ndi kutsika kwakukulu pamlingo.

Chotsatira chake, poyamba pali kumasulidwa kwakukulu ndi lakuthwa kwa mphamvu, zomwe zimangosinthidwa mwamsanga ndi kutopa. Kubwerezabwereza kusinthasintha koteroko kungayambitse matenda a shuga.

Kutulutsa

Ma disaccharides ndi osakaniza a 2 monosaccharides. Ma disaccharides ndi awa:

• lactose (shuga mkaka);
• sucrose (tebulo);
• maltose;
• isomaltose (shuga wopangidwa chifukwa cha kusweka kwa wowuma).

Ma disaccharides, monga monosaccharides, amapatsa chakudya kukoma kokoma, ndipo thupi limapereka mphamvu mofulumira. Chifukwa cha zinthu zachilengedwe izi, zimatchedwanso shuga wosavuta. Zochuluka zimaperekedwa muzakudya zokonzedwa. Kugwiritsa ntchito pafupipafupi ma disaccharides kungayambitsenso kuchuluka kwa shuga m'magazi.

Chifukwa ma disaccharides ali ndi magawo awiri a shuga, amadutsa njira yodulirana asanalowe m'thupi. Chifukwa chake, pa disaccharide iliyonse, thupi limakhala ndi puloteni yake ya m'mimba. Chifukwa chake, sucrase imagwira ntchito pa sucrose, lactase - pa lactose. Ma enzymes ofunikira amapangidwa m'matumbo. Kuphatikizika kwa ma disaccharides kumachitika mosavuta. Kupatulapo ndi lactose.

Pali anthu amachotsedwa lactase enzyme, kutanthauza kuti matupi awo sangathe kuswa lactose mu 2 zinthu, amene amaonekera mu otchedwa lactose tsankho. Izi zikutanthauza kuti kumwa mkaka kwa anthu otere ndi vuto. Kusalolera kwa Lactose kumakhala kofala kwambiri mwa okalamba.

Undigested mkaka shuga si odzipereka ndipo zimathandiza kuti chitukuko cha mabakiteriya m`mimba thirakiti m`mimba amene ali zoipa kwa thupi. Zotsatira zake, izi zimayambitsa flatulence, kutentha pamtima ndi nseru. Kuonjezera apo, asidi opangidwa ndi mabakiteriya amalepheretsa kugwira ntchito kwa matumbo onse (amachepetsa mphamvu yake yogaya chakudya), amawononga maselo a m'mimba. Ndikofunikira kuti anthu oterowo akane chakudya, chomwe chili ndi lactose. Kafukufuku wina akuwonetsa kuti zowonjezera lactobacillus ndizopindulitsa pazovuta zam'mimbazi.

Polysaccharides: wowuma, cellulose ndi wowuma wosamva

Mamolekyu akuluakulu amafuta (monga CHIKWANGWANI kapena wowuma) amaphatikiza ma monosaccharides angapo olumikizidwa palimodzi. Zina mwazo zimatha kukhala ndi ma mono-shuga mazana angapo. Zovuta zoterezi zimatchedwa polysaccharides (kuchokera ku "poly" - zambiri). Zodziwika bwino zamagulu ovuta ndikuti amachulukitsa kuchuluka kwa shuga m'thupi pang'onopang'ono, koma amachita kwa nthawi yayitali. Ma carbohydrate ovuta ndi owuma komanso fiber.

Zomera zimasunga mphamvu zawo pophatikiza ma mono-shuga ambiri. Zovuta zotere zimatha kukhala ndi mazana (nthawi zina mpaka masauzande) mamolekyu a glucose. Zomera (monga mbewu, zomwe zimayenera kupatsa mphamvu mphukira) zimakhala ndi wowuma wambiri. Chomera chaching'ono chikayamba kukula, wowuma amagawika kukhala glucose ndikuchipatsa mphamvu zomwe zimafunikira.

Wokoma

Ngati munthu adya zakudya zokhuthala, monga chimanga kapena mbatata, thupi limagwiritsa ntchito ma polysaccharides ochokera mmenemo mofanana ndi zomera. Chimbudzi cha wowuma chimafuna nthawi yochulukirapo kuposa kukonza ma disaccharides.

Choncho, tinganene kuti wowuma ndi gwero lokhazikika la mphamvu. Siziyambitsa lakuthwa machulukitsidwe magazi ndi shuga, zochita za wowuma ndi pang`onopang`ono, zogwirizana ndi yaitali yokonza mphamvu mu thupi. Ndipo imatengedwa ngati njira yabwino paumoyo.

Chakudyacho chili ndi mitundu iwiri ikuluikulu ya zowuma:

• amylose;
• amylopectin.

Amylopectin imagayidwa mwachangu ndi thupi. Njira yoyamwitsa zakudya zowuma imatsogozedwa ndi gawo la kugawa chinthucho kukhala zinthu zing'onozing'ono - mayunitsi amtundu wa chakudya.

Selulosi (fiber)

Zakudya za cellulose, kapena fiber, ndi membala wa ma polysaccharides, banja lazakudya zovuta. Koma mu chinthu ichi, midadada ya shuga imalumikizidwa molingana ndi mfundo yosiyana pang'ono, ndipo thupi silingathe kuswa maunyolo omwe amawamanga. M'malo mwake, cellulose imadutsa m'matumbo aang'ono ndi aakulu mu mawonekedwe ake oyambirira. Chifukwa cha khalidweli, CHIKWANGWANI chimagwira ntchito zofunika m'thupi:

• imathandizira kuchotsa poizoni ndi slags;
• kuchotsa kudzimbidwa.

Ma cellulose othandiza amapezeka mumasamba, mbewu, nyemba. Makamaka, ulusi wambiri umapezeka muzakudya zosakonzedwa. Mwachitsanzo, chinangwa chimakhala ndi mankhwala ambiri, koma kale mu ufa sichili. Ma cellulose amapezekanso pakhungu la zipatso, koma palibe zakumwa zopangidwa kuchokera kwa iwo.

Zambiri zalembedwa kale za ubwino wa fiber. Mayesero amatsimikizira kugwirizana pakati pa zakudya zomwe zili ndi ulusi wambiri, komanso kuchepetsa chiopsezo chokhala ndi matenda a oncological, kuphatikizapo m'matumbo ndi mammary glands. Ofufuza ena amafotokoza izi ndi mphamvu ya cellulose kuchotsa poizoni ndi poizoni m'thupi, zomwe zimathandiza kuti chimbudzi chikhale bwino.

Choncho, zakudya zomwe zimakhala ndi fiber zambiri ziyenera kuphatikizidwa muzakudya zochepetsera thupi. CHIKWANGWANI amasunga yachibadwa mkhalidwe wa matumbo microflora, amene chitetezo cha m`thupi zimadalira. Kuperewera kwa cellulose muzakudya kumayambitsa kudzimbidwa, kumawonjezera mwayi wokhala ndi zotupa kapena khansa ya m'matumbo.

Ubwino wa fiber ndi: +

• amachepetsa mwayi wokhala ndi matenda a mtima;
• kumalepheretsa kukula kwa kunenepa kwambiri;
• amachepetsa cholesterol.

Wosakaniza wowuma

Gulu lomaliza la ma polysaccharides, kapena ma carbohydrate ovuta, ndi wowuma wosamva. Ili ndi dzina lake chifukwa chakuti silingapangidwe m'matumbo aang'ono. Zotsatira zake, chigawochi chimagwira ntchito ngati cellulose kuposa wowuma. Kudutsa m'mimba ndikulowa m'matumbo akuluakulu, monga fiber, kumathandizira kupanga mabakiteriya opindulitsa m'matumbo. Wowuma wosamva amapezeka mu mpunga wakuthengo, balere, tirigu, ndi buckwheat.

Pakati pa oimira shuga pali oligosaccharides. Ichi ndi mtanda pakati pa mono- ndi polysaccharides. Mapangidwe awo amatha kukhala ndi ma monosaccharides 1 mpaka 10.

Mphamvu zamagetsi

Magwero a ma carbohydrate osavuta:

• zipatso ndi zipatso;
• masamba;
• mkaka wa mkaka;
• zotsekemera (shuga, uchi, madzi);
• maswiti;
• zakumwa zozizilitsa kukhosi.

Magwero a ma carbohydrate ovuta:

• zinthu zophika buledi;
• dzinthu;
• pasitala;
• mpunga;
• nyemba;
• nandolo;
• masamba owuma;
• mtola wobiriwira;
• chimanga.

Zambiri mwazinthuzi ndizochokera ku fiber. Zakudya zopatsa thanzi zimakhala m'masamba ambiri, zipatso, mtedza, mbewu, nyemba, komanso mbewu zonse.

Kodi index glycemic

Momwe mtundu uliwonse wa shuga umakwezera shuga wamagazi mwachangu zimawonetsedwa ndi index ya glycemic. Mtundu wake ndi sikelo yochokera ku 1 (yochepa kwambiri pathupi) mpaka 100 (kuchulukira kwachangu, chizindikirochi ndi chofanana ndi kuthamanga kwa glucose weniweni).

Zakudya zokhala ndi index yayikulu ya glycemic zimakweza shuga m'magazi mwachangu. Zotsatira zake, kuchuluka kwa insulin m'magazi kumawonjezeka, kumayambitsa hypoglycemia ndi njala. Zonsezi zimabweretsa kugwiritsa ntchito zopatsa mphamvu zambiri, zomwe zikutanthauza kulemera kwakukulu.

Zakudya zam'madzi zomwe zili ndi index yotsika ya glycemic zimathandizira kuwonjezereka kwapang'onopang'ono kwa shuga wa plasma, zomwe zimachotsa kulumpha kwakukulu pakupanga insulin. Kudya zakudya zokhala ndi GI yotsika kumachepetsa chiopsezo cha kunenepa kwambiri, shuga, kapena zovuta zake.

Mapuloteni - maziko a chirichonse

Mapuloteni ndi gawo lofunika kwambiri la thupi, chifukwa ndi gawo la minofu yambiri, kuphatikizapo mafupa ndi ogwirizanitsa. Kufunika kwa mapuloteni kumasonyezedwa kale ndi dzina lawo: "mapuloteni" kuchokera ku Greek amatanthauza "poyamba".

Mapuloteni amakhudzidwa pafupifupi machitidwe ambiri m'thupi, kukhala ma enzyme. Thupi limafunikira kuwonjezeredwa kosalekeza kwa mapuloteni omwe amalowa m'malo mwa maselo akufa kapena minyewa yowonongeka. Zimakhudzanso kukula ndi chitukuko cha chamoyo. Kuyambira 10 mpaka 35% ya zopatsa mphamvu zazakudya za tsiku ndi tsiku ziyenera kuchokera ku zakudya zama protein.

Ntchito zama protein:

• zimathandiza kuti kukula bwino kwa ana ndi achinyamata;
• zofunika kusunga thanzi la amayi apakati;
• kubwezeretsa minofu;
• kulimbikitsa chitetezo cha mthupi;
• perekani thupi mphamvu pamene mulibe chakudya chokwanira;
• kuthandizira minofu (kulimbikitsa kukula kwa minofu);
• kulimbikitsa kupanga mahomoni;
• ndi ma enzyme.

Kodi thupi limapindula bwanji ndi mapuloteni?

Mapuloteni amagawidwa kukhala ma peptides ndi amino acid. Ndi zofunika kuti kukula ndi m'malo kuonongeka kapena mapeto a ntchito minofu madera. Koma ngati thupi silipeza zopatsa mphamvu zomwe limafunikira kuti likhale ndi moyo, mapuloteni amathanso kugwiritsidwa ntchito ngati gwero lamphamvu.

Pa ma amino acid 20, 9 ndi ofunikira. Munthu sangathe kuzipanga, chifukwa chake ndikofunikira kuonetsetsa kuti zinthu izi zabweranso kuchokera ku chakudya.

Mitengo Yogwiritsa Ntchito Mapuloteni

Mapuloteni a tsiku ndi tsiku amatsimikiziridwa pamaziko a magawo angapo. Chimodzi mwa izo ndi kukula kwake. Ndiko kuti, ana mu nthawi ya yogwira chitukuko ayenera kwambiri mapuloteni kuposa akuluakulu.

Zakudya zama protein patsiku:

• ana mpaka zaka 3 - 2,2 g pa kilogalamu ya kulemera;
• zaka 3 mpaka 5 - 1,2 g pa kilogalamu ya kulemera;
• akuluakulu - 0,8 g pa kilogalamu ya kulemera.

Anthu omwe akufuna kuwonjezera minofu amafunikiranso kuchuluka kwa mapuloteni.

Zotsatira za mapuloteni:

• nsomba;
• nyama yowonda;
• mbalame;
• mazira;
• nyemba;
• nandolo;
• soya mankhwala;
• mbewu;
• mkaka.

Mapuloteni ochokera ku zakudya zamasamba, monga lamulo, amakhala ndi mafuta ochepa komanso cholesterol, amapereka thupi ndi fiber ndi zakudya zina zofunika.

Kubwezeretsanso mapuloteni m'thupi kumatheka popereka ma amino acid ofunikira.

Kodi ma amino acid ndi chiyani?

Mapuloteni amapangidwa ndi mamolekyu ang'onoang'ono (ma amino acid) olumikizidwa pamodzi. Mapangidwe a mapuloteniwa amafanana ndi mikanda yomangidwa pa unyolo. Puloteni yoyendetsedwa imatenga mawonekedwe osiyana pang'ono - mawonekedwe amitundu itatu (unyolo umazungulira ndikuzungulira, kupanga mtundu wa mpira). Mofanana ndi chakudya, ma amino acid amapangidwa ndi carbon, haidrojeni, ndi mpweya. Koma mosiyana ndi iwo, amakhalanso ndi nayitrogeni.

Ndikofunika kuti mapuloteni azikhala mosiyanasiyana. Unyolo wina wa amino acid ndi wawufupi kwambiri ndipo uli ndi zinthu 50, koma zambiri zimakhala ndi 200-400. Mapuloteni amodzi amatha kuphatikiza ndikupanga zomwe zimatchedwa ma protein complexes.

Mapuloteni akuluakulu ndi mafupa, khungu, misomali, tsitsi, mano. Amapangidwa ndi collagen, elastin ndi keratin. Collagen, mwachitsanzo, imakhala ndi ma amino acid atatu opindika kukhala tcheni lalitali la cylindrical. Unyolowu umamangiriza ku maunyolo ena a collagen ndikupanga masilinda okulirapo komanso amphamvu otchedwa ma fibrils. Ma fibrils amatha kuphatikiza maunyolo 3 mpaka 6 a collagen, zomwe zikutanthauza kuti ali ndi masauzande a amino acid. Ndipo ichi ndi dongosolo la imodzi yokha, yotengedwa mosiyana, mapuloteni.

Amino acid imodzi imafanana ndi chakudya chosavuta - thupi limaphwanya dongosolo la mapuloteni kuti likhale la amino acid lisanayambe kuyamwa, motsatira mfundo ya chimbudzi cha carbohydrate. Ndipo pambuyo pake amagaya chipika chimodzi chaching'ono panthawi.

Momwe mungayang'anire ma amino acid?

Munthu wathanzi amafunikira pafupifupi magalamu 40-65 a ma amino acid osiyanasiyana patsiku. Ngati thupi sililandira kuchuluka kwa mapuloteni ofunikira, limayamba kutengera zosungira kuchokera ku minofu yake, ndikuziwononga. Kusadya mokwanira kwa ma amino acid kungayambitse kusakula, kusakula bwino kwa minofu, tsitsi lopyapyala ndi lophwanyika, matenda a khungu, kufooka kwa chitetezo chamthupi, ndi mavuto ena.

Magwero a amino acid ndi mapuloteni ochokera ku zakudya za zomera ndi zinyama. Zakudya zokhala ndi mapuloteni ambiri: mtedza, nyemba, nsomba, nyama ndi mkaka. Muzakudya zokonzedwa, chinthucho nthawi zina chimaperekedwa ngati peptide - puloteni ya hydrolyzed (yopangidwa ndi unyolo wa amino wopangidwa kuchokera ku 2-200 amino acid). Zakudya zotere zimagayidwa mwachangu komanso mosavuta kugayidwa.

Amino Acids Ofunika

Pali mitundu 20 ya ma amino acid ndipo onsewo amafunikira thupi, chifukwa chilichonse chimakhudzidwa ndi kupanga mapuloteni pamlingo wina wake. Theka la iwo thupi likhoza kupanga palokha. Komabe, gwero la 9 la iwo ndi chakudya chokha. Amatchedwa zofunika kapena zofunika amino zidulo. Izi zikuphatikizapo leucine, methionine, phenylalanine, tryptophan ndi ena.

Kwa thupi, chiŵerengero choyenera cha ma amino acid kwa wina ndi mzake ndi chofunikira. Mwachitsanzo, zakudya za nyama zimakhala ndi ma amino acid ofanana ndi a m’thupi la munthu. Mapuloteni ochokera ku zakudya zamasamba amakhala ndi mawonekedwe osiyana pang'ono.

Akatswiri ambiri azakudya akuda nkhawa kuti odya zamasamba, akukana nyama, salandira mapuloteni ofunikira mokwanira. Ofufuza ena amakana chiphunzitsochi. Iwo anati: popeza zakudya zosiyanasiyana za zomera zimakhala ndi ma amino acid osiyanasiyana, ndiye kuti kudya zakudya zosiyanasiyana (kuchokera ku mbewu zonse, nyemba, ndi ndiwo zamasamba), n’zomveka kupeza zinthu zonse zofunika kwambiri. Kuonjezera apo, zakudya zina za zomera, monga soya, zimakhala ndi mapuloteni omwe amafanana ndi mapuloteni omwe amapezeka mu nyama.

Mafuta ndi mbiri yoipa mosayenera

Mafuta, kapena lipids, mwina ndi macromolecules ovuta kwambiri m'zakudya. Pali mitundu yambiri ya lipids.

Tsoka ilo, mafuta apeza rap yoyipa, mwina chifukwa ma calories owonjezera amasinthidwa kukhala mafuta amthupi. Chifukwa chachiwiri n’chakuti lipids wokhutiritsa, mafuta owonjezera, mafuta m’thupi ndi amene amayambitsa mavuto ambiri athanzi (kuyambira ku matenda amtima ndi kunenepa kwambiri).

Komabe, zoona zake n’zakuti si mafuta onse amene ali oipa. Ambiri a iwo, m'malo mwake, ndi ofunikira kwa thupi. Chifukwa chake, pankhani yamafuta, muyenera kusiyanitsa pakati pa zabwino ndi zoyipa za thanzi, kuti mumvetsetse mtundu wanji wa lipids womwe ungapezeke kuchokera ku chakudya china.

Malinga ndi upangiri wa akatswiri azakudya, ma calorie a tsiku ndi tsiku pa 25-35 peresenti ayenera kukhala ndi mafuta athanzi.

Udindo m'thupi:

• kulimbikitsa kukula bwino ndi chitukuko;
• kukhala gwero la mphamvu;
• zofunika kuti mayamwidwe mafuta sungunuka mavitamini;
• ndi gawo la zinthu zomangira ma cell;
• kupewa kuwonongeka kwa ziwalo zamkati pamene mukuyenda, kudumpha, kuthamanga, kugwa chifukwa cha kuchepa.

Mafuta, monga ma macromolecules ena, amapangidwa ndi kaboni, haidrojeni, ndi mpweya. Koma chodabwitsa cha mawonekedwe awo ndikuti sasungunuka m'madzi. Izi ndi zomwe zimatchedwa hydrophobic substances. Mafuta amagawidwa kukhala mafuta acids ndi glycerol. Iwo ndi ofunikira pakukula kwa minofu ndi kupanga mahomoni.

Mitundu Yamafuta

Chifukwa cha mankhwala, mafuta amadzaza, monounsaturated ndi polyunsaturated.

Mafuta okhuta: Mafuta "oyipa", ndinu ndani?

Ma lipids odzaza amapangidwa ndi mamolekyu oyenera. Amasunga mawonekedwe awo olimba kutentha (kupatula mafuta a kanjedza ndi kokonati). Magwero a mafuta otere: batala ndi mafuta omwe ali mu nyama.

Zaka zoposa 50 zapitazo, ofufuza anayamba kulankhula za ubale pakati pa mafuta odzaza ndi kuchuluka kwa cholesterol m'magazi, chomwe chimayambitsa matenda a atherosclerosis, matenda a mtima. Makampani opanga zakudya adayankha mwachangu zomwe asayansi adanena - "zopanda mafuta" kapena "zopanda mafuta" zidawonekera pamashelefu am'masitolo akuluakulu.

Kudya kwambiri mafuta okhuta ndi choonadi kungawononge thanzi. Koma vuto ndi loti mfundo yokhuza mafuta okhutitsidwa yokha yafalikira molakwika kumitundu ina yamafuta ofunikira m'thupi.

Mafuta okhuta amapezeka muzakudya zambiri za nyama, makamaka mabala okhala ndi mafuta oyera olimba. Kuchepetsa kudya kwanu kwamafuta odzaza ndi lingaliro labwino. Komabe, simungakane lipids zonse. Ndikofunika kukumbukira kuti ubongo uli pafupifupi 60% wopangidwa ndi minofu ya adipose.

Kuonjezera apo, zakudya zochepa zamitundu yonse ya mafuta zimawonjezera chiopsezo cha matenda a mahomoni, zimathandizira kuti chitukuko cha matenda a mtima, komanso kuchepetsa chitetezo cha mthupi ndi ubongo.

Kufunika kwa mafuta a monounsaturated

Mafuta a monounsaturated akopa chidwi cha asayansi atazindikira kuti anthu omwe amatsatira zakudya za ku Mediterranean sakhala ndi matenda a mtima, khansa, ndi nyamakazi. Asayansi anafotokoza mfundo imeneyi ndi mfundo yakuti chikhalidwe Mediterranean zakudya ali wambirimbiri maolivi, olemera mu monounsaturated oleic mafuta acid. Kuphatikiza pa azitona, ma avocados, amondi, ndi ma cashews ali ndi lipids zambiri za monounsaturated.

Mafuta a monounsaturated (mwachitsanzo, mafuta a azitona) kutentha kutentha amasunga mawonekedwe amadzimadzi, koma amaumitsa mufiriji.

Asayansi akupitirizabe kuyesa ndikutsimikizira chiphunzitso chawo chokhudza ubwino wa mafuta a monounsaturated. Koma osawerengera mwachangu ntchito za polyunsaturated lipids, makamaka omega-3 fatty acids.

Polyunsaturated zinthu

Mafuta a polyunsaturated (PUFA) amakhala ndi mamolekyu, chikhalidwe cha zomangira zomwe zimakhala zosiyana ndi lipids zina. Ichi ndi chinsinsi chifukwa amakhala madzi pa otsika kutentha.

Pali mafuta ambiri a polyunsaturated. Ambiri aiwo amatha kupangidwa ndi munthu payekha, kupatula Omega-6 ndi Omega-3. Ndipo popeza mafuta acidwa ndi ofunikira kwa anthu, ndikofunikira kudzaza zakudya zawo m'masitolo.

Ma lipids a polyunsaturated amapezeka mumafuta ochulukirapo kuchokera kumbewu ndi mbewu (mwachitsanzo, mafuta a linseed).

Zofunikira za Omega-3 ndi Omega-6

Pankhani ya lipids, munthu sangaiwale za mafuta ofunikira - linoleic (Omega-6) ndi linolenic (Omega-3). Ndiwofunika kupanga lipids biologically yogwira (eicosanoids), kuphatikizapo prostaglandins, thromboxanes, prostacyclins ndi leukotrienes. Kudya nthawi zonse kwa omega-3 fatty acids kumalepheretsa kukula kwa matenda a mtima.

Kufunika kwa thupi kwa mafuta ofunikira kumasiyanasiyana malinga ndi zaka.

Kwa akulu:

• linoleic acid - 2% ya zopatsa mphamvu tsiku;
• linolenic acid - 0,5% ya zopatsa mphamvu zonse.

Linoleic acid, yomwe imadziwikanso kuti Omega-6, imapezeka mumafuta ambiri kuchokera ku chimanga, mtedza, nyemba, mbewu za mpendadzuwa, nthanga za sesame, chimanga, soya, mtedza, dzungu. Kuperewera kwa Omega-6 ndikosowa, chifukwa mafuta awa amapezeka muzakudya zambiri. Kuphatikiza pa zomwe zatchulidwa kale, ng'ombe ndi nkhuku ndizochokera ku linoleic acid.

Kuperewera kwa omega-3 (linolenic acid) kumalumikizidwa ndi kukula kwa matenda monga kutupa kosatha (kuchokera m'matumbo kupita ku nyamakazi ya nyamakazi), matenda amtima, kusokoneza komanso kusachita bwino. Alpha-linolenic acid imapezeka kwambiri mu dzungu, linseed, rapeseed, mafuta a soya, masamba ena amasamba, koma makamaka nsomba za m'nyanja zamafuta.

Koma sikokwanira kungodya omega-3 ndi omega-6 pafupipafupi. Ndikofunika kumamatira ku chiŵerengero china pakati pa mafuta acids awa. Akatswiri azakudya amati chiŵerengero choyenera cha omega-3 ndi omega-6 ndi 1:2. Komabe, pochita, kwa ambiri, chiŵerengero ichi ndi 1:25. Kuti mukwaniritse chiŵerengero chopindulitsa kwambiri, ndikofunikira kuchepetsa kuchuluka kwa omega-6 muzakudya ndikuwonjezera omega-3. Izi zingatheke mosavuta pochepetsa kudya nyama, mkaka ndi zakudya zoyengedwa bwino. Koma nthawi yomweyo, m'malo mwake, onjezani magawo a nsomba (makamaka nsomba), mafuta a flaxseed, walnuts, masamba obiriwira.

Mafuta "oyipa".

Kuphatikizika kwa hydrogenation kwamafuta acids (omwe amagwiritsidwa ntchito m'makampani azakudya) kumabweretsa kupanga mafuta osinthika. Iwo ngakhale firiji kusunga olimba kapena theka-olimba kapangidwe. Mafuta ambiri a trans amapezeka mu makeke, makeke, crackers, chips. Pophika, mankhwalawa amagwiritsidwa ntchito kuwonjezera moyo wa alumali wa confectionery. Koma mafuta a trans amayambitsa kuchuluka kwa cholesterol m'magazi, zomwe pambuyo pake zimatha kuyambitsa matenda amtima.

Imodzi mwa ntchito zofunika kwambiri za lipids ndikuti ndi gawo lalikulu la nembanemba m'maselo onse a thupi la munthu. Koma mafuta amitundu yosiyanasiyana—aunsaturated, monounsaturated, ndi polyunsaturated—amafunika mosiyanasiyana. Maselo amafunikira mitundu ya polyunsaturated komanso pang'ono ya monounsaturated. Amalola kuti nembanemba ikhale yosinthika komanso yoyenda. Pamene mlingo wa mafuta odzaza ndi ochuluka kwambiri, ma cell membranes amakhala okhwima, ntchito zawo zimachepa, zimataya mphamvu zoteteza ziwalo zamkati za maselo, kudutsa mankhwala osungunuka m'madzi kudzera mwa iwo.

Magwero a lipids muzakudya

Mafuta a monounsaturated:

• mafuta;
• peanut butter;
• peyala;
• mbewu;
• mtedza.

Mafuta a polyunsaturated:

• mafuta a chimanga;
• mafuta a soya;
• mafuta a masamba;
• nsomba zonenepa;
• mtedza;
• mbewu zina.

Mafuta Okhuta:

• mafuta ofiira nyama;
• mkaka;
• batala;
• mafuta a kanjedza;
• Mafuta a kokonati;
• tchizi;
• zotsekemera zamkaka.

Trans Mafuta:

• margarine;
• kufalitsa;
• zophikira;
• chips;
• belyashi.

Momwe thupi limagwiritsira ntchito mapuloteni, chakudya ndi mafuta

Thupi la munthu ndi makina odabwitsa, omwe amatha kuphunzira kukhala ndi moyo pamtundu uliwonse wa chakudya, kusintha zakudya zosiyanasiyana. Kutha kumeneku kunatengera kwa makolo ake, omwe kuchuluka kwa chakudya ndi zakudya kumadalira zinthu zomwe zimadalira (kusaka bwino kapena, mwachitsanzo, mtundu wa zokolola za mabulosi pafupi).

Munthu wamakono amapeza zopatsa mphamvu zambiri zochulukirapo komanso popanda kugwiritsa ntchito mphamvu zambiri. Ndipo zovuta zonse zazakudya zomwe zimatsalira ndi Homo Sapiens ndizophatikiza zolondola za macronutrients zofunika pamoyo, kuwonetsetsa kuti ma protein, mafuta ndi ma carbohydrate azikhala oyenera. Koma ngakhale izi, tsoka, zimalephera kwa ambiri.

Munthu akangoluma chidutswa cha nyama, chitumbuwa, kapena masamba, njira yovuta yogayitsa chakudya imayamba. Thupi limaphwanya chakudya chilichonse chomwe chalowetsedwa, ndikuchiphwanya kukhala tinthu tating'ono kwambiri. Kapangidwe kakemiko kakusintha chakudya kuchokera m'njira yake yanthawi zonse kukhala zigawo zomwe zimakhala ngati mafuta panjira zambiri. Mapuloteni, chakudya ndi mafuta amadutsa m'njira yayitali ya metabolic. Ndipo macronutrient aliwonse ali ndi zake, zapadera.

Zinthu zitatuzi zikapezeka pamlingo wofunikira, choyamba, shuga ndi mafuta amagwiritsidwa ntchito ngati gwero lamphamvu, chifukwa pali mgwirizano pakati pa kagayidwe kachakudya kazakudya ndi lipids. Mapuloteni panthawiyi amagwira ntchito ngati maziko a minofu, mahomoni.

Mapuloteni opangidwa kuchokera ku chakudya, thupi limasweka kukhala zidutswa (ma amino acid), omwe amagwiritsidwa ntchito kupanga mapuloteni atsopano okhala ndi ntchito zenizeni. Iwo imathandizira ena zimachitikira mankhwala mu thupi, zimathandiza kuti ubale pakati pa maselo. Ndi kuchepa kwa chakudya ndi mafuta ndi gwero la mphamvu.

Ma lipids nthawi zambiri amapatsa thupi pafupifupi theka la mphamvu zomwe limafunikira. Mafuta otengedwa m’zakudya amagaŵanidwa kukhala mafuta a asidi, amene amatumizidwa m’mwazi. Ma triglycerides amasungidwa m'maselo amafuta.

Komabe, zakudya zopatsa mphamvu zimatha kusungidwa m'thupi pang'ono. Amatengedwa kuchokera ku chakudya, amagawikanso kukhala tiziduswa tating'onoting'ono ndipo kale ngati glucose amalowa m'magazi ndi chiwindi, zomwe zimakhudza kuchuluka kwa shuga m'magazi. Thupi limavomereza mosavuta ndikukonza gawo lalikulu la shuga kuposa mafuta. Ma carbohydrate otsala (omwe chiwindi sichingathe kudzisungira okha kuti apange shuga) amasinthidwa kukhala mafuta anthawi yayitali. Thupi likakhala kuti likusowa chakudya, limagwiritsa ntchito mafuta otere ochokera m'malo osungira mphamvu.

Ndipo ngakhale kuti lipids ndi gwero labwino lamphamvu pafupifupi thupi lonse, pali mitundu ingapo ya maselo omwe ali ndi zosowa zapadera. Zomwe zili pamndandandawu ndi ma neuroni (maselo aubongo). Amagwira ntchito bwino ngati zakudya zili ndi chakudya, koma pafupifupi sangathe kugwira ntchito pamafuta okha. Zakudya zochepa zama carb ndizowopsa ku ubongo.

Kuperewera kwa mapuloteni sikowopsa: ndi kusowa kwa mapuloteni, thupi limayamba kuwononga maselo ake a minofu.

m'malo epilogue

Macronutrients amagwiritsidwa ntchito ngati zomangira. Mafuta athanzi amasamalira kusungidwa kwa nembanemba zama cell ndikuletsa njira zotupa. Menyu yopangidwa ndi zinthu zoyenera ndi chitsimikiziro chakuti thupi lidzalandira zakudya zovuta, mafuta "abwino" ndi mapuloteni mu kuchuluka kofunikira.

Kuphatikiza apo, zakudya zopatsa thanzi zimakhala ndi michere yambiri, mchere, mavitamini ndi kufufuza zinthu zofunika pamoyo. Ndiko kulumikizana kwa zinthu zamitundu yonse yazakudya zomwe zingateteze ku matenda ndi kukalamba msanga, kupereka mphamvu ndi mphamvu zofunikira. Chabwino, ndithudi, musaiwale za magalasi 6-8 a madzi omwe amalimbikitsidwa ndi akatswiri a zakudya, omwe ndi ofunikira kuti agwiritse ntchito mankhwala.