Zamkatimu
M’dziko lamakono, moyo ukuthamanga mofulumira. Nthawi zambiri palibe nthawi yokwanira ngakhale yogona. Chakudya chofulumira, chokhutitsidwa ndi mafuta, chomwe chimatchedwa kuti chakudya chofulumira, pafupifupi chapambana malo m’khitchini.
Koma chifukwa cha kuchuluka kwa chidziwitso chokhudza moyo wathanzi, anthu ambiri amakopeka ndi moyo wathanzi. Izi zikunenedwa, mafuta okhutitsidwa amawaona ambiri kukhala magwero a mavuto onse.
Tiyeni tiwone momwe chikhulupiliro chodziwika bwino chokhudza kuopsa kwa mafuta okhuta ndi cholondola. M’mawu ena, kodi n’koyenera kudya zakudya zokhala ndi mafuta ambiri?
Zogulitsa zomwe zili ndi EFA kwambiri:
Idawonetsa pafupifupi pafupifupi 100 g ya mankhwala
General makhalidwe a saturated mafuta zidulo
Kuchokera kumalingaliro amankhwala, saturated fatty acids (SFA) ndi zinthu zomwe zimakhala ndi ma atomu amodzi a carbon. Awa ndi mafuta okhazikika kwambiri.
Ma EFA amatha kukhala achilengedwe kapena opangira. Mafuta opangira amaphatikizapo margarine, mafuta achilengedwe - batala, mafuta anyama, etc.
Ma EFA amapezeka mu nyama, mkaka ndi zakudya zina zamasamba.
Chinthu chapadera cha mafuta oterowo ndi chakuti samataya mawonekedwe awo olimba kutentha. Mafuta odzaza amadzaza thupi la munthu ndi mphamvu ndipo amatenga nawo mbali pakupanga ma cell.
Mafuta odzaza mafuta acids ndi butyric, caprylic, nayiloni, ndi acetic acid. Komanso stearic, palmitic, capric acid ndi ena.
Ma EFA amakonda kuikidwa m'thupi "mosungidwa" mu mawonekedwe a mafuta. Mothandizidwa ndi mahomoni (adrenaline ndi norepinephrine, glucagon, etc.), EFAs amatulutsidwa m'magazi, kutulutsa mphamvu kwa thupi.
Malangizo othandiza:
Kuti mudziwe zakudya zomwe zili ndi mafuta ochulukirapo, ingoyerekezani zomwe zimasungunuka. Mtsogoleriyo adzakhala ndi ma EFA apamwamba.
Zofunikira za tsiku ndi tsiku za Saturated Fatty Acid
Chofunikira pazakudya zodzaza mafuta ndi 5% yazakudya za tsiku ndi tsiku za munthu. Ndikofunikira kudya 1-1,3 g yamafuta pa 1 kg ya kulemera kwa thupi. Chofunikira pazakudya zamafuta acids ndi 25% yamafuta onse. Ndikokwanira kudya 250g ya tchizi chamafuta ochepa (0,5% mafuta), mazira 2, 2 tsp. mafuta a azitona.
Kufunika kwamafuta acids kumawonjezeka:
- ndi matenda osiyanasiyana a m'mapapo: chifuwa chachikulu, chibayo, chifuwa chachikulu, matenda a bronchitis, khansa ya m'mapapo yoyambirira;
- pa matenda a zilonda zam'mimba, zilonda zam'mimba, gastritis. Ndi miyala mu chiwindi, ndulu kapena chikhodzodzo;
- ndi kulimbitsa thupi mwamphamvu;
- ndi kuchepa kwathunthu kwa thupi la munthu;
- nyengo yozizira ikafika ndipo mphamvu zowonjezera zimagwiritsidwa ntchito pakuwotcha thupi;
- pa mimba ndi kuyamwitsa;
- kuchokera kwa okhala ku Far North.
Kufunika kwa mafuta odzaza kumachepa:
- ndi kulemera kwakukulu kwa thupi (muyenera kuchepetsa kugwiritsa ntchito ma EFA, koma osawachotseratu!);
- ndi kuchuluka kwa cholesterol m'magazi;
- matenda amtima;
- shuga;
- ndi kuchepa kwa mphamvu zamagetsi m'thupi (kupuma, kugwira ntchito, nyengo yotentha).
Digestibility ya EFAs
Mafuta odzaza mafuta acids samatengedwa bwino ndi thupi. Kugwiritsa ntchito mafuta oterowo kumaphatikizapo kuwapanga kwanthawi yayitali kukhala mphamvu. Ndi bwino kugwiritsa ntchito zakudya zopanda mafuta.
Sankhani nyama yowonda ya nkhuku, Turkey, nsomba ndizoyeneranso. Zakudya zamkaka zimatengedwa bwino ngati zili ndi mafuta ochepa.
Zothandiza zimatha zimalimbikitsa mafuta zidulo, zotsatira zake pa thupi
Mafuta a saturated amaonedwa kuti ndi owopsa kwambiri. Koma ngati tilingalira kuti mkaka wa m'mawere uli wodzaza ndi zidulo izi mochuluka (makamaka, lauric acid), zikutanthauza kuti kugwiritsa ntchito mafuta acids ndi chilengedwe. Ndipo izi ndi zofunika kwambiri pa moyo wa munthu. Muyenera kudziwa zakudya zomwe zili bwino kudya.
Ndipo mutha kupeza zokwanira zopindulitsa zotere kuchokera kumafuta! Mafuta a nyama ndi amene amapereka mphamvu zambiri kwa anthu. Komanso, ndi irreplaceable chigawo chimodzi mu kapangidwe ka nembanemba selo, komanso nawo mbali yofunika ndondomeko ya timadzi kaphatikizidwe. Pokhapokha chifukwa cha kukhalapo kwa mafuta ochuluka amafuta acids ndikokwanira bwino kwa mavitamini A, D, E, K ndi ma microelements ambiri.
Kudya moyenera mafuta ochuluka amafuta acids kumapangitsa potency, kuwongolera ndi kukhazikika msambo. Mulingo woyenera kudya zakudya zamafuta kutalikitsa ndi patsogolo kugwira ntchito kwa ziwalo.
Kuyanjana ndi zinthu zina
Ndikofunikira kwambiri kuti mafuta odzaza mafuta azilumikizana ndi zinthu zofunika. Awa ndi mavitamini omwe ali m'gulu lamafuta osungunuka.
Choyamba komanso chofunika kwambiri pamndandandawu ndi vitamini A. Amapezeka mu kaloti, persimmons, belu tsabola, chiwindi, sea buckthorn, dzira yolks. Zikomo kwa iye - khungu lathanzi, tsitsi lapamwamba, misomali yolimba.
Vitamini D ndi chinthu chofunikira, chomwe chimateteza kupewa ma rickets.
Zizindikiro za kusowa kwa ma EFA m'thupi
- kusokoneza dongosolo lamanjenje;
- kuchepa thupi;
- kuwonongeka kwa misomali, tsitsi, khungu;
- kusamvana kwa mahomoni;
- osabereka.
Zizindikiro za kuchuluka kwamafuta acids m'thupi:
- kulemera kwakukulu kwa thupi;
- atherosulinosis;
- chitukuko cha matenda a shuga;
- kuwonjezeka kwa magazi, kusokonezeka kwa mtima;
- mapangidwe a miyala mu impso ndi ndulu.
Zinthu zomwe zimakhudza zomwe zili mu EFA m'thupi
Kupewa ma EFAs kumabweretsa kupsinjika kwakukulu m'thupi, chifukwa limayenera kuyang'ana zolowa m'malo mwa zakudya zina kuti apange mafuta. Choncho, kudya kwa EFA ndi chinthu chofunika kwambiri pakukhala ndi mafuta odzaza m'thupi.
Kusankha, kusunga ndi kukonza zakudya zomwe zili ndi mafuta acids
Kutsatira malangizo osavuta posankha, kusunga, ndi kukonza zakudya kumathandizira kuti mafuta azidulo ambiri azikhala abwino.
- 1 Pokhapokha mutakhala ndi ndalama zowonjezera mphamvu, posankha chakudya, ndibwino kuti muzikonda zomwe mafuta odzaza ndi otsika. Zimenezi zimathandiza kuti thupi liziwayamwa bwino. Ngati muli ndi zakudya zomwe zili ndi mafuta ambiri odzaza mafuta, ndiye kuti muyenera kungochepetsa pang'ono.
- 2 Kusungidwa kwa mafuta kudzakhala kwautali ngati mutapatula kulowetsedwa kwa chinyezi, kutentha kwakukulu, kuwala mkati mwawo. Kupanda kutero, mafuta odzaza mafuta acids amasintha mawonekedwe awo, zomwe zimabweretsa kuwonongeka kwazinthu.
- 3 Kodi kuphika zakudya ndi EFAs molondola? Kuphika zakudya zokhala ndi mafuta odzaza kumaphatikizapo kuwotcha, kuwotcha, kuphika ndi kuwira. Ndibwino kuti musagwiritse ntchito frying. Izi zimabweretsa kuwonjezeka kwa calorie ya chakudya ndikuchepetsa zopindulitsa zake.
Ngati simugwira ntchito yolemetsa, ndipo mulibe zizindikiro zapadera zowonjezera kuchuluka kwa ma EFA, ndibwino kuti muchepetse kudya mafuta anyama muzakudya zanu. Akatswiri a zaumoyo amalangiza kuti achotse mafuta ochulukirapo a nyama asanawaphike.
Mafuta Odzaza Mafuta Opangira Kukongola ndi Thanzi
Kudya koyenera kwamafuta odzaza mafuta kudzakuthandizani kuti muwoneke wathanzi komanso wokongola. Tsitsi lokongola, misomali yolimba, maso abwino, khungu lathanzi ndizizindikiro zofunika za kuchuluka kwamafuta okwanira m'thupi.
Ndikofunika kukumbukira kuti EFA ndi mphamvu yomwe imayenera kugwiritsidwa ntchito kuti tipewe kupanga "zosungira" zosafunikira. Mafuta amafuta acids ndi gawo lofunikira la thupi lathanzi komanso lokongola!