Amakhulupirira molakwika kuti mafuta ochokera pamzere wathunthu wazakudya zomwe timadya ndizomwe zimawononga thupi. Okhonda kutaya thupi amalephera pomwepo ndipo zotsatira zake zimakhala ndi zovuta m'thupi. Chifukwa chiyani komanso mafuta ati omwe ndiofunikira pachakudya?
Mafuta amawerengedwa kuti ndi mankhwala a mafuta acids ndi glycerin. Ndizofunikira pazakudya zama cell, kuphatikiza ma protein ndi chakudya. Mafuta ena amawononga thupi kwambiri, samayamwa bwino ndipo amakonda kudziunjikira. Koma maubwino amafuta oyenera sangawoneke mopitilira muyeso - popanda iwo thupi lathu silingamawoneke lathanzi komanso lokongola, njira zofunikira zamthupi zidzalandidwa katundu ndi chithandizo choyenera.
Mafuta agawika m'magulu awiri - mafuta okhutira mafuta ndi mafuta osakwanira.
Mafuta a saturated amakhala ndi zinthu zambiri za carbon. M'thupi lathu, mafutawa amaphatikizidwa mosavuta wina ndi mzake ndikupanga mafuta osanjikiza. Popanda kuchotsedwa m'thupi, amawononga maonekedwe athu ndikuthandizira kulemera. Zakudya zokhala ndi mafuta odzaza - nyama yamafuta, chakudya chofulumira, margarine, zokometsera, zamkaka. Kawirikawiri, awa ndi mafuta a nyama ndi mafuta a masamba monga kanjedza ndi kokonati.
Mafuta a unsaturated acids amakhala ndi kaboni pang'ono, motero amatengeka mosavuta ndi thupi, inde, akagwiritsidwa ntchito mopanda malire. Mafutawa ndi ofunikira dongosolo la endocrine, kagayidwe kake kagayidwe kake ndi kagayidwe kake, komanso mkhalidwe wabwino wa tsitsi, khungu ndi misomali. Zakudya zomwe zimakhala ndi mafuta osakwaniritsidwa ndi mtedza, nsomba, ndi mafuta a masamba.
Malinga ndi zikhalidwe, munthu aliyense wathanzi ayenera kulemba zakudya zake kuti 15-25% ya mafuta. Izi ndi pafupifupi 1 gramu pa 1 kg ya kulemera. Mafuta ochuluka ayenera kukhala ndi omega-3 osakanizidwa ndi omega-6 fatty acids, ndipo ndi 10% yokha yodzaza mafuta amaloledwa.
Mtengo wamafuta mthupi
- Mafuta amatenga nawo gawo pomanga khungu.
- Zakudya zamafuta zimapatsa 2 mphamvu zowonjezera kuposa chakudya ndi zomanga thupi: 1 gramu yamafuta ndi 9,3 kcal wa kutentha, pomwe mapuloteni ndi chakudya amapereka 4,1 kcal iliyonse.
- Mafuta ndi gawo limodzi la kaphatikizidwe ka mahomoni.
- Mafuta osanjikiza samalola kuti thupi liziziririka.
- Mafuta amakhala ndi mchere, mavitamini, michere ndi zinthu zina zambiri zofunika.
- Mafuta ndi ofunikira pakukhala ndi mavitamini osungunuka ndi mafuta A, D, E, K.
Zochepa za omega
Mafuta a Omega-3 ndiofunikira pakufulumizitsa kagayidwe kake, amachepetsa ma spins a insulin, amalimbikitsa kupatuka kwa magazi, potero amachepetsa kuthamanga kwa magazi, kukulitsa kupirira komanso kukana kwa thupi, kuchepetsa njala, kukulitsa malingaliro ndikukulitsa kuthekera. Omega-3s amachepetsa ndi kusungunula khungu kuchokera mkati, komanso amatenga nawo mbali nawo kaphatikizidwe ka mahomoni ndikupanga testosterone.
Mafuta a Omega-6 amasinthidwa kukhala gamma-linolenic acid, yomwe imakhudzidwa pakupanga prostaglandin E1. Popanda izi, thupi limakalamba ndikutha, matenda amtima, chifuwa, ndi matenda am'mimba amayamba. Omega-6s amathandiza kuchepetsa mafuta m'thupi, kuchepetsa kutupa, premenstrual syndrome, ndi othandiza pochiza matenda ofoola ziwalo, komanso kuthandizira khungu la msomali ndi khungu louma.
Oleic acid, yotchedwa omega-9, imathandiza matenda ashuga ndi matenda oopsa, imachepetsa chiopsezo cha khansa ya m'mawere, imachepetsa cholesterol, imalimbitsa chitetezo chamthupi, imathandizira kuchira kwa minofu, ndipo imathandizira matenda amtima, matenda am'mimba, komanso kukhumudwa.