Unsaturated fats yog dab tsi? Cov khoom noj uas muaj Unsaturated Fat

Cov rog yog ib lub hauv paus ntawm peb cov khoom noj thiab muaj kev cuam tshuam loj rau peb kev noj qab haus huv. Tshwj xeeb tshaj yog unsaturated rog yog ib yam ntawm cov rog tseem ceeb rau ob qho tib si saj thiab kev noj qab haus huv. Cov roj no muaj ntau yam txiaj ntsig rau peb lub cev ua tsaug rau lawv cov khoom noj muaj txiaj ntsig zoo.

Hauv tsab xov xwm no, peb yuav tshawb txog cov ncauj lus xws li cov rog tsis txaus ntseeg yog dab tsi, lawv cuam tshuam dab tsi rau kev noj qab haus huv, thiab cov zaub mov twg muaj cov rog tsis txaus ntseeg. Kev nkag siab txog lub luag haujlwm ntawm cov rog tsis txaus rau lub neej noj qab haus huv yuav pab peb kom paub txog kev noj qab haus huv.

Unsaturated fats yog dab tsi?

Cov rog ntawm cov zaub mov yog tau los ntawm cov tsiaj thiab cov zaub mov cog. Cov rog muab calories, pab nqus cov vitamins thiab muab cov as-ham tseem ceeb rau lub cev ua haujlwm.

Tag nrho cov khoom noj muaj roj muaj cov sib xyaw ntawm cov rog sib txawv. Muaj ob hom rog, saturated thiab unsaturated. Saturated rog tsis muaj ob daim ntawv cog lus nyob rau hauv nws cov qauv tshuaj, thaum unsaturated rog muaj ib los yog ntau dua ob daim ntawv cog lus. Yog hais tias ib tug rog molecule muaj ib ob daim ntawv cog lus, nws yog hu ua monounsaturated rog;

Monounsaturated thiab polyunsaturated fats txo qhov kev pheej hmoo ntawm kab mob plawv thaum siv cov roj saturated. Vim li no noj qab nyob zoo cov rog Nws yog xam.

Unsaturated fats yog fatty acids uas tsis tsim los ntawm lub cev tab sis tsim nyog rau kev noj qab haus huv. Lawv feem ntau yog tau los ntawm cov nroj tsuag thiab yog kua nyob rau hauv chav tsev kub. Unsaturated fatty acids muab faib ua ob pawg loj: monounsaturated thiab polyunsaturated fatty acids:

• Monounsaturated fatty acids (MUFA): Cov rog no muaj ib daim ntawv cog lus ob zaug hauv cov roj ntsha fatty acid thiab txhawb lub plawv noj qab haus huv. Txiv roj roj, av daj thiab lawv muaj nyob hauv cov khoom noj xws li qee cov txiv ntoo.
• Polyunsaturated fatty acids (PUFA): Lawv yog cov fatty acids uas muaj ob lossis ntau dua ob daim ntawv cog lus. Lawv muaj cov fatty acids tseem ceeb xws li omega-3 thiab omega-6 fatty acids thiab muaj qhov chaw tseem ceeb rau lub cev. Ntses, flaxseed thiab Walnut Lawv muaj nyob rau hauv cov khoom noj xws li.

Qhov txawv ntawm Saturated thiab Unsaturated Fat yog dab tsi?

Qhov sib txawv ntawm unsaturated thiab saturated fats yog ib qho ntawm cov teeb meem yooj yim kom paub txog kev noj qab haus huv. Nov yog qhov sib txawv tseem ceeb thiab cov yam ntxwv ntawm ob hom roj no:

• Saturated rog

Saturated fats yog cov rog uas tsis muaj ob daim ntawv cog lus hauv lawv cov roj fatty acids. Qhov no txhais tau tias lawv cov qauv molecular yog nruj dua. Yog li ntawd, lawv muaj nyob rau hauv daim ntawv ntawm chav tsev kub. Nws yog feem ntau tau los ntawm cov khoom noj ntawm tsiaj keeb kwm. Lawv muaj peev xwm ua kom tag nrho cov roj (cholesterol) tag nrho thiab LDL cov roj (cholesterol) tsawg (lipoprotein tsawg), tseem hu ua cov roj (cholesterol) phem, hauv lub cev. Qhov no yog kab mob plawv, rog dhau thiab ua rau muaj kev pheej hmoo ntawm lwm yam teeb meem kev noj qab haus huv. Cov khoom noj uas muaj roj saturated muaj xws li butter, cheese, mis nyuj, nqaij, thiab qee cov roj zaub (piv txwv li, txiv maj phaub roj thiab txiv maj phaub roj).

• unsaturated rog

Unsaturated fats muaj tsawg kawg yog ib ob daim ntawv cog lus nyob rau hauv lawv cov fatty acid chains. Ob daim ntawv cog lus no ua rau cov roj molecules kom xoob ntau dua. Tias yog vim li cas cov roj no feem ntau yog kua ntawm chav tsev kub. Unsaturated fats tau muab faib ua ob pawg loj, raws li peb tau hais los saum no: cov rog monounsaturated (MUFA) thiab polyunsaturated fats (PUFA).

Cov txheej txheem sib txawv ntawm cov rog saturated thiab unsaturated fats ua rau muaj kev sib txawv ntawm lub cev. Kev noj cov rog ntau dhau ua rau muaj kev pheej hmoo ntawm kab mob plawv thiab lwm yam teeb meem kev noj qab haus huv. Kev noj cov rog tsis txaus txaus txhawb kev noj qab haus huv ntawm lub plawv thiab muaj txiaj ntsig zoo rau kev noj qab haus huv.

Nutritionists feem ntau pom zoo kom txwv tsis pub noj cov roj saturated thiab noj cov roj tsis muaj roj ntau dua. Txawm li cas los xij, txij li kev noj cov rog ntau dhau tuaj yeem ua rau muaj teeb meem kev noj qab haus huv, kev noj qab haus huv thiab kev noj qab haus huv yog qhov tsim nyog rau peb txoj kev noj qab haus huv. Nws raug lees paub raws li txoj cai dav dav uas cov roj saturated yuav tsum tsis pub tshaj 10% ntawm tag nrho cov calories txhua hnub.

Puas yog Unsaturated Fats Ua Teeb Meem?

Unsaturated fats muaj qhov chaw tseem ceeb rau peb txoj kev noj qab haus huv. Nws yog ib yam ntawm cov rog uas peb lub cev xav tau.

• Unsaturated fats pab txo cov roj cholesterol thiab txo txoj kev pheej hmoo ntawm kab mob plawv.
• Nws kuj txo cov tsos mob ntawm mob caj dab thiab ua kom cov ntshav ncig hauv lub cev.
• Cov rog no kuj ua lub luag haujlwm tseem ceeb hauv lub cev lub zog tsim khoom.

Yog li ntawd, peb tsis tuaj yeem hais tias cov roj unsaturated muaj teeb meem. Ntawm qhov tsis sib xws, lawv muab cov rog uas lub cev xav tau. Txawm li cas los xij, zoo li txhua yam khoom noj, kev noj ntau dhau yuav tsum zam.

Dab tsi yog Cov Khoom Ntawm Unsaturated Fatty Acids?

Cov khoom ntawm unsaturated fatty acids, uas yog ib qho tseem ceeb rau peb noj qab haus huv, yog raws li nram no:

• Muab ob npaug rau daim ntawv cog lus: Unsaturated fatty acids muaj ib lossis ntau dua ob daim ntawv cog lus hauv lawv cov qauv molecular. Monounsaturated fatty acids muaj ib ob daim ntawv cog lus, thiab polyunsaturated fatty acids muaj ntau tshaj li ob daim ntawv cog lus.
• kua daim ntawv: Lawv feem ntau yog ua kua nyob rau hauv chav tsev kub thiab nrog rau qhov no feature lawv txawv los ntawm saturated fatty acids.
• kev pab: Cov zaub mov xws li zaub roj, txiv ntoo xws li avocados, hazelnuts thiab walnuts, ntses roj thiab flaxseeds yog nplua nuj nyob rau hauv unsaturated fatty acids.
• cov txiaj ntsig kev noj qab haus huv: Unsaturated fatty acids pab txo qis cov roj (cholesterol) phem (LDL) thiab nce qib roj cholesterol zoo (HDL), pab txhawb lub plawv. Nws kuj muaj cov txiaj ntsig xws li txo qhov mob thiab ntxiv dag zog rau cell membranes.

Dab tsi yog Hom Unsaturated Fats?

Raws li peb tau hais los saum no, cov roj tsis muaj roj tau muab faib ua ob pawg loj: 

Monounsaturated fats (MUFA)

Monounsaturated fatty acids yog cov rog uas txhawb lub plawv noj qab haus huv thiab txhim kho cov roj cholesterol. Cov roj no, uas yog kua nyob rau hauv chav tsev kub, solidify nyob rau hauv txias. Cov npe nrov tshaj plaws monounsaturated fatty acids yog:

• txiv roj roj
• avocado yog'i
• Cov roj Hazelnut
• canola yog'i
• Roj roj Almond

Polyunsaturated fats (PUFA)

Omega-3 thiab polyunsaturated fatty acids, uas tsis tuaj yeem tsim los ntawm lub cev thiab paub tias yog fatty acids tseem ceeb, omega-6 fatty acidsNws suav nrog. Cov rog no ua lub luag haujlwm tseem ceeb hauv kev tiv thaiv cov qauv ntawm tes thiab txo qhov mob. Piv txwv ntawm polyunsaturated fatty acids yog:

• sunflower roj
• Pob kws roj
• Soy roj
• linseed yog'i
• Cov roj ntses

Monounsaturated fats yog dab tsi?

Muaj ntau ntau hom rog uas peb tau txais los ntawm cov khoom noj, uas sib txawv hauv cov qauv tshuaj. Raws li tau hais los saum no, cov rog tsis txaus yog cov rog uas muaj ob daim ntawv cog lus hauv lawv cov qauv tshuaj.

Monounsaturated fatty acids, los yog MUFAs, yog ib hom roj unsaturated. "Mono" qhia tias cov rog monounsaturated tsuas muaj ib daim ntawv cog lus ob leeg xwb. Muaj ntau hom MUFA Muaj yog. Oleic acidyog hom ntau tshaj plaws, suav txog li 90% ntawm qhov pom hauv cov khoom noj. Palmitoleic acid thiab vaccenic acid yog cov piv txwv ntawm lwm cov MUFAs.

Feem ntau cov khoom noj muaj ntau hauv MUFAs, tab sis feem ntau yog ua los ntawm kev sib xyaw ntawm cov rog sib txawv. Muaj tsawg heev cov khoom noj uas tsuas muaj ib hom rog. Piv txwv li; Txiv roj roj yog siab heev hauv MUFAs thiab lwm hom rog.

Cov txiaj ntsig ntawm monounsaturated fatty acids rau peb lub cev yog raws li hauv qab no:

• Lawv pab poob phaus.
• Lawv txo cov kab mob plawv.
• Lawv muaj peev xwm txo tau txoj kev pheej hmoo ntawm mob qog noj ntshav.
• Lawv pab txhim kho kev nkag siab ntawm insulin.
• Lawv txo qhov mob.

Polyunsaturated fats yog dab tsi?

Raws li ib qho tseem ceeb ntawm cov khoom noj khoom haus, cov roj polyunsaturated muaj ntau yam txiaj ntsig zoo rau kev noj qab haus huv. Ntau cov txiaj ntsig no cuam tshuam nrog omega 3 fatty acids EPA thiab DHA.

• Lawv txo cov hnub nyoog ntsig txog kev puas siab puas ntsws.
• Lawv txhawb kev noj qab haus huv ntawm tus menyuam hauv plab.
• Lawv txhim kho lub plawv.

Dab tsi yog cov khoom noj uas muaj roj unsaturated?

Cov rog yog sib xyaw ntawm saturated, monounsaturated thiab polyunsaturated fatty acids nyob rau hauv sib txawv proportions. Piv txwv li, butterFeem ntau ntawm cov rog nyob rau hauv nws yog saturated, tab sis nws kuj muaj ib co mono- thiab polyunsaturated rog. Qhov no qhia tau hais tias qee cov zaub mov muab ntau dua omega 3 thiab omega 6 polyunsaturated fats dua lwm tus. Nov yog qhov chaw ntawm polyunsaturated fatty acids…

Cov khoom noj uas muaj cov roj polyunsaturated

Omega-3 fatty acids

Omega-3 fatty acids muaj nyob rau hauv cov txiv ntoo ntoo, walnuts, flaxseeds thiab sunflower noob - tab sis cov no tawm los ib tug tsawg active daim ntawv tshaj roj. Salmon Cov ntses rog, xws li ntses, muaj ntau tshaj omega 3, thaum ntses uas muaj roj tsawg, xws li trout thiab sea bass, muaj qis dua. Cov ntsiab lus omega 85 ntawm 3 grams ntawm cov ntses hauv qab no yog raws li nram no:

• Yog '- 1.8 g
• Qhov hnyav: 1,7 grams
• Sardines: 1.2 grams
• Yog ': 1 gramm
• Qhov hnyav: 0,8 grams
• Hiav txwv ntses bass thaj tsam: 0,7 grams
• Cw: 0.2 grams

Ntses tsis tsim omega 3 fatty acids ntawm lawv tus kheej. Hloov chaw, lawv tau txais lawv los ntawm kev noj algae thiab me me, cov kab mob microscopic hu ua plankton.

Omega-6 fatty acids

Cov roj hauv cov nroj tsuag muaj cov roj saturated siab thiab muaj zog ntawm chav tsev kub. txiv maj phaub roj ve xibtes roj Tsis tas li ntawd, nws muaj ntau hauv omega 6 fatty acids. Cov roj ntau tshaj hauv cov roj polyunsaturated yog:

• Safflower yog'i: 74.6%
• Grape noob roj: 69,9%
• Cov roj flax: 67,9%
• Sunflower roj: 65,7%
• Poppy noob roj: 62.4%
• Yog ': 58,9%

Cov roj no yog kua nyob rau hauv chav tsev kub vim hais tias ob daim ntawv cog lus kom lub fluidity ntawm cov roj. Roj-raws li condiments thiab margarines, xws li mayonnaise thiab zaub xam lav hnav khaub ncaws, kuj tseem muaj omega 6 polyunsaturated fats.

Cov khoom noj uas muaj Monounsaturated Fat

Qhov zoo tshaj plaws ntawm MUFA, monounsaturated fatty acid; cog cov khoom noj xws li txiv ntseej, noob thiab txiv roj roj. Nws kuj muaj nyob rau hauv cov nqaij thiab tsiaj cov khoom noj. Qee cov pov thawj qhia tias cov nroj tsuag tau los ntawm MUFA, tshwj xeeb tshaj yog txiv roj rojNws qhia tau hais tias nws muaj txiaj ntsig zoo dua li cov khoom siv tsiaj. Ntawm no yog cov nyiaj pom nyob rau hauv 100 grams ntawm cov khoom noj uas muaj mufa monounsaturated fatty acid:

• yog ': 73.1 g
• Almonds: 33,6 grams
• Yog ': 27.3 g
• Yog'lar: 24.7 g
• Pistachios: 24.2 grams
• Txiv roj roj: 15 grams
• Cov noob taub dag: 13,1 grams
• Avocado: 9.8 g
• Sunflower noob: 9.5 grams
• yog: 4g

Vim li ntawd;

Unsaturated fats yog ib feem tseem ceeb ntawm kev noj qab nyob zoo. Cov fatty acids tseem ceeb no, pom muaj nyob hauv ntau yam khoom noj los ntawm avocado mus rau txiv roj roj, ntses salmon rau walnuts, muaj ntau yam txiaj ntsig, los ntawm kev tiv thaiv peb lub plawv noj qab haus huv los txhawb peb lub hlwb ua haujlwm.

Hauv peb txoj kev noj qab haus huv noj qab haus huv, peb yuav tsum haus cov roj tsis muaj roj tsis nco qab. Nco ntsoov, zoo li txhua yam khoom noj khoom haus, cov roj unsaturated yuav tsum tau noj kom tsawg.

Cov ntaub ntawv: 1, 2, 3, 4, 5