Unsaturated mafuta zidulo mu zakudya

The thupi lathu minofu, amene pa ndondomeko ya moyo osati ntchito zake zamoyo, komanso atachira choipa, pokhalabe Mwachangu awo ndi durability. N'zoona kuti izi iwo akusowa zakudya.

Human chakudya bwino

Chakudya amapereka thupi ndi mphamvu, chimene chili chofunika kukhala njira zonse za thupi, makamaka minofu ntchito, kukula ndi kusinthika kwa zimakhala. Tiyenera kukumbukira kuti chinthu chachikulu mu zakudya - bwino. Kusamala - ichi ndi mankhwala mulingo woyenera mix wa magulu asanu zofunika zakudya anthu:

• mkaka;
• Polemeretsedwa chakudya mafuta;
• Tirigu ndi mbatata;
• masamba ndi zipatso;
• zakudya zomanga thupi.

Mitundu zidulo mafuta

Nawo mafuta zidulo zimalimbikitsa ndi unsaturated. Recent ndi polyunsaturated ndi monounsaturated. Zimalimbikitsa mafuta zidulo alipo mu batala ndi zovuta margarines, polyunsaturated - mu masamba mafuta, malonda a nsomba ndi zina margarines zofewa. zidulo Monounsaturated alipo mu rapeseed, linseed ndi mafuta. Kwambiri zofunika ndi wathanzi pakati pawo - m'mbuyomu.

Zotsatira thanzi la unsaturated mafuta zidulo

Iwo adzalandira antioxidant katundu ndi kuteteza mafuta ali magazi makutidwe ndi okosijeni. madyedwe analimbikitsa wa polyunsaturated mafuta zidulo - za 7% ya servings tsiku ndi monounsaturated - 10-15%.

Unsaturated mafuta zidulo koyenera kuti lidzigwira ntchito za masiku onse lake lonse. The lofunika kwambiri kwa iwo kukhulupirira maofesi Omega-3 ndi Omega, 6. Iwo apanga payekhapayekha mu thupi, koma ndi lofunika kwambiri kwa iye. Choncho muyenera kuphatikizapo iwo mu chakudya, optimally posankha zakudya zokhala ndi zinthu zimenezi.

Katundu wa Omega zidulo

Akatswiri a zakudya akhala chidwi ntchito ya Omega-3 mafuta zidulo ndi ena ofanana awo - prostaglandins. Iwo amakonda kuwasandutsa mamolekyulu anatumidwa yotithandiza kapena kubisa kutupa, ndi wofunika kwambiri kwa kutupa kwa m'malo olumikizirana mafupa, kupweteka kwa minofu, kupweteka mafupa, zomwe zimachitika okalamba. Unsaturated mafuta zidulo patsogolo chitetezo cha m'thupi, kuchepetsa zizindikiro za nyamakazi ndi nyamakazi.

Iwo kusintha fupa mineralization, nthawi yomweyo kuwonjezeka kachulukidwe zawo ndi nyonga. Komanso, Omega-3 mafuta asidi ndi zothandiza kwambiri ziwiya mtima ndi magazi. maofesi wina zidulo Omega-unsaturated bwinobwino ntchito popanga zodzoladzola mu mawonekedwe a zowonjezera chakudya, iwo ndi amadza zabwino pa umoyo wa khungu. zidulo mafuta ndi ladzala ndi unsaturated amasiyana katundu wawo zakudya za mafuta unsaturated mu zopatsa mphamvu zosakwana yofanana zimalimbikitsa mafuta. Chemical mamolekyulu Omega-3 zigwirizana Kumuyika ndi 3 mpweya maatomu metiluglerodom ndi Omega, 6 ogwirizana pairwise pawiri asanu maatomu mpweya ndi metiluglerodom. Omega-6 mafuta zidulo, ambiri akupezeka masamba mafuta ndi mitundu yonse ya mtedza.

Zamgululi ndi mkulu wa ndende unsaturated mafuta zidulo

Nyanja nsomba, monga nsomba, nsomba ndi nsomba ya makerele, wopatsa ndi Omega-unsaturated mafuta zidulo. analogues masamba awa Udindo monga flaxseed ndi mafuta canola, mbewu dzungu, mitundu yosiyanasiyana ya mtedza. Mafuta nsomba Omega-3 mafuta zidulo. Kwathunthu akhoza m'malo linseed mafuta.

Njira yabwino zinthu izi - mafuta nsomba monga nsomba ya makerele, koma kulowa zakudya unsaturated anu mafuta zidulo akhoza kukhala mu njira zambiri.

1. Kugula Omega-3 Polemeretsedwa mankhwala. Tsopano nthawi zambiri anawonjezera kuti chakudya, mkaka ndi zakudya zachimanga mipiringidzo.
2. Gwiritsani linseed mafuta, kuchotsa mafuta mpendadzuwa ndi batala. Powonjezera milled flaxseed mu ufa wophikira nsima, saladi, soups, dzinthu, yoghurts ndi ndiwo zochuluka mchere.
3. Kuziphatikiza wanu mtedza chakudya, makamaka walnuts, Brazil, paini ndi ena.
4. Kuwonjezera unrefined mafuta mu chakudya. Iwo osati chakudya thupi zidulo n'kofunika, komanso kuthandiza kugaya chakudya.

Chenjezo ayenera kugwiritsidwa ntchito unsaturated mafuta zidulo odwala ndi shuga kapena kutenga anticoagulants. Zingakhudze magazi clotting ndi malamulo a shuga. Amayi oyembekezera sitingakhoze kutenga mafuta nsomba, chifukwa muli zambiri vitamini A, umene uli zoipa chitukuko yoopsa.

Unsaturated mafuta zidulo mu zakudya

zidulo Monounsaturated ndi opatsa:

• m'nyanja zikuluzikulu chiwindi mafuta;
• nsatsi;
• peyala;
• masamba mafuta.

Polyunsaturated mafuta:

• mtedza;
• dzungu mbewu, mpendadzuwa, fulakesi, zitsamba;
• soya;
• mitundu mafuta nsomba;
• chimanga, cottonseed, mpendadzuwa, soya ndi mafuta linseed.

Zimalimbikitsa mafuta oipa monga anthu amaganiza za iwo, ndipo kwathunthu iwo sikuthandiza. Monounsaturated ndi mafuta polyunsaturated ayenera kukhala waukulu tsiku servings mafuta, ndi nthawi chofunika mwa thupi, monga amalimbikitsa mayamwidwe mapuloteni, CHIKWANGWANI, patsogolo kugwira ntchito mahomoni. Ngati mafuta kwathunthu bwino chakudya, wofooka kukumbukira ntchito.

Isomers mu zakudya kukonzedwa

Pa yokonza margarine chakwaniritsidwa kusinthidwa kunyama unsaturated masamba pansi kutentha, kuchititsa transizomerizatsiyu mamolekyulu. zinthu zonse organic ndi yeniyeni dongosolo geometrical. Pamene solidification margarine CIS-trans isomers ikuyenda mwa zokhudza kuwombola asidi linolenic ndipo imautsa zoipa mafuta m'thupi kuukitsidwa, kuchititsa mtima ndi matenda mtima. Oncologists kuti trans unsaturated mafuta zidulo imfayo khansa.

Kodi mankhwala ambiri trans?

Inde, ambiri a iwo mu chakudya kudya, anakonza mu wambirimbiri mafuta. Mwachitsanzo, mu tchipisi mbatata lili 30%, ndipo tchipisi cha batala - oposa 40%.

Kupanga mankhwala Confectionery trans unsaturated mafuta zidulo ndi mu osiyanasiyana kuchokera 30 mpaka 50%. Mu margarines chiwerengero chawo ukufika 25-30%. Mu mafuta wosanganiza pa Frying mutational anapanga 33% ya mamolekyulu, chifukwa kusandulika anachita remelt mamolekyulu, amene Iyamba mapangidwe Trans-isomers. Ngati margarine kutchulidwa 24% Trans-isomers, mlingo wa ndondomeko Frying kumawonjezera kwambiri. The yaiwisi masamba mafuta ndi ku 1% ya Trans-isomers mu batala ndi za 4-8%. Nyama mafuta trans ali mu osiyanasiyana kuchokera 2% 10%. Kumbukirani kuti trans mafuta - ndi zinyalala ayenera kupeweratu.

Impact pa thupi polyunsaturated mafuta zidulo sichinafike asanamvetsetse, koma tsopano chikuoneka kuti munthu wathanzi ndi yogwira moyo mu zakudya anu ayenera kuyambitsa mankhwala, amene ali unsaturated mafuta zidulo.