Kuopsa kwa Mafuta a Zamasamba - Kodi Mafuta Amasamba Ndi Owopsa?

Chifukwa cha kuvulaza kwa mafuta a masamba, mafuta omwe timagwiritsa ntchito kuphika ndi nkhani yotsutsana kwambiri m'magulu a zaumoyo. Mafuta a masamba ndi mafuta otengedwa ku zomera monga mafuta a chimanga, mafuta a mpendadzuwa, mafuta a soya, mafuta a thonje, mafuta a canola, mafuta a safflower, mafuta a mphesa.

Matenda akupha kwambiri padziko lonse lapansi ndi matenda amtima. Mafuta amasamba amati amachepetsa cholesterol yoyipa yomwe imayambitsa matenda amtima. Komabe, nkhawa za mafutawa sizitha. Ngakhale amachepetsa cholesterol yoyipa, imakhala ndi zotsatira zoyipa pazinthu zina zathanzi. Kodi mumafunsa kuti, "Kodi mafuta a masamba ndi owopsa?" Ngati mukuganiza ndikudabwa za "zoyipa zamafuta amasamba", muli pamalo oyenera.

Zowopsa za Mafuta a Zamasamba

Omega 6 kwambiri

• Omega 3 ndi omega 6 mafuta acidsmudamva. Mafuta acids awa ndi polyunsaturated, ndiko kuti, ali ndi zomangira zambiri ziwiri pamapangidwe awo amankhwala.
• Amatchedwa mafuta acids ofunikira chifukwa thupi lilibe michere yowapanga. Izi zikutanthauza kuti ziyenera kupezeka kuchokera ku chakudya.
• Mafuta amafuta awa ali ndi gawo lofunikira pamachitidwe ambiri am'thupi monga kutupa, chitetezo chamthupi, ndi kutsekeka kwa magazi.
• Choncho ndi mafuta athanzi. Ndiye vuto ndi chiyani? Vuto ndilakuti ndikofunikira kusunga kuchuluka kwa omega 3 ndi omega 6 fatty acids m'thupi munjira inayake. Popanda izi, njira zofunika za biochemical sizingachitike.
• M’mbiri yonse ya anthu, anthu akhalabe olinganizika bwino m’njira imeneyi. Masiku ano, ndi kuwonjezeka kwa zakudya zomwe zimagwiritsidwa ntchito popanga zakudya, kusamalitsa kwasokonezedwa.
• Ngakhale kuti chiŵerengero cha omega 6 ndi omega 3 chinali pafupifupi 1:1 kapena 3:1, masiku ano ndi pafupifupi 16:1. Chifukwa chake kumwa kwa omega-6 kwachulukirachulukira.
• Mafuta a masamba ndiye gwero lalikulu la omega 6 fatty acids.
• Omega 6 mafuta acids makamaka linoleic acid m'malingaliro apamwamba. Mafuta a asidiwa amachititsa mavuto angapo akamwedwa mopitirira muyeso. Makamaka pamene kudya kwa omega 3 kumakhala kochepa…

Linoleic acid imayambitsa kusintha kwamapangidwe

• Mafuta ndi gwero lamphamvu la thupi. Lilinso ndi mphamvu zachilengedwe. Zina zimagwiritsidwa ntchito pazolinga zamapangidwe kapena ntchito.
• Linoleic acid, mafuta acid ambiri amafuta amasamba, amaunjikana m'maselo a cell komanso m'maselo amafuta amthupi.
• Izi zikutanthauza kuti kumwa kwambiri mafuta a masamba kumabweretsa kusintha kwenikweni kwa thupi lathu.

Amawonjezera kupsinjika kwa okosijeni

• Mafuta a polyunsaturated monga linoleic acid amakhala ndi zomangira ziwiri kapena zingapo pakupanga kwawo kwamankhwala. 
• Izi zimawapangitsa kuti awonongeke ndi ma radicals aulere, omwe ndi mamolekyu othamanga kwambiri omwe amapangidwa nthawi zonse m'thupi.
• Antioxidants amachepetsa ma free radicals. Kuchuluka kwa ma free radicals m'thupi kuposa kuchuluka kwa ma antioxidants kumayambitsa kupsinjika kwa okosijeni.
• Kudya kwambiri kwa linoleic acid kumathandizira kupsinjika kwa okosijeni, chifukwa mafuta a polyunsaturated amatha kuwonongeka kuchokera ku ma free radicals.

Amachepetsa cholesterol yabwino komanso amachepetsa cholesterol yoyipa.

• Lingaliro lakuti mafuta a masamba ndi abwino amachokera ku mphamvu zawo zochepetsera cholesterol choipa. 
• Ngakhale kuti ichi ndi chinthu chabwino, pali mbali ina. Mafuta a masamba amachepetsanso cholesterol yabwino. Komabe, cholesterol yabwino iyenera kukhala yokwera m'thupi.

Kuchulukitsa oxidized LDL lipoproteins

• LDL ndi chidule cha "Low Density Lipoprotein", mapuloteni omwe amanyamula cholesterol m'magazi. Izi ndizoyipa kwa cholesterol.
• Oxidation ya Low Density Lipoprotein ndi chinthu chomwe chimayambitsa matenda amtima. Izi zimawunjikana pamakoma a mitsempha.
• Mafuta a polyunsaturated ochokera kumafuta a masamba amapita ku LDL lipoproteins. Pachifukwa ichi, imakhala ndi oxidized ndipo tinthu tating'ono ta ox-LDL timapangidwa.

Zimawonjezera chiopsezo cha matenda a mtima ndi imfa

• Chimodzi mwazoyipa zamafuta amasamba ndikuti amawonjezera chiopsezo cha kufa ndi matenda amtima.
• Kafukufuku wokhudza mafuta a masamba ndi matenda a mtima amasonyeza kuti amawonjezera chiopsezo cha matenda a mtima.

zoipa kuphika

• Mafuta acids m'mafuta a masamba amatha kuchitapo kanthu ndi mpweya.
• Izi sizimangochitika m'thupi. Zimachitikanso pamene mafuta a masamba amatenthedwa. 
• Choncho, kugwiritsa ntchito mafuta a masamba pophika sikuwoneka bwino kwambiri.
• Poyerekeza ndi mafuta osasunthika kutentha, monga mafuta odzaza ndi monounsaturated, kuphika ndi mafuta a masamba kumapanga mankhwala ambiri opangira matenda.
• Zina mwazinthu zovulazazi zimasanduka nthunzi ndipo zimapangitsa kuti pakhale khansa ya m'mapapo ndi kupuma.

Amachulukitsa chiopsezo cha khansa

• Pali umboni wina wosonyeza kuti mafuta a masamba akhoza kuonjezera chiopsezo cha khansa.
• Popeza mafutawa ali ndi mafuta acids omwe amapezeka m'maselo a cell, amathandizira kuwonongeka kwa okosijeni.
• Pamene mafuta acids mu nembanemba ali oxidized, amayambitsa unyolo.
• Ngati muganiza kuti nembanemba ya seloyo ndi mtambo, machulukidwe a okosijeniwa amakhala ngati timizere ta mphezi.
• Zinthu zimenezi zimawononga mamolekyu ofunika kwambiri m’selo. Sikuti mafuta acids okha mu cell membrane amakhudzidwa, komanso zinthu zina monga mapuloteni ndi DNA.
• Zimapanganso mitundu yosiyanasiyana ya khansa m'maselo.
• Mwa kuwononga DNA, kumawonjezera chiopsezo cha kuwonongeka koopsa, komwe pakapita nthawi kumapangitsa kuti chiwopsezo cha khansa chiwonjezeke.

Kudya mafuta a masamba kungayambitse chiwawa

• Malo omwe mafuta a polyunsaturated amasonkhanitsira ali mu ubongo. Ndipotu, ubongo umapangidwa ndi mafuta pafupifupi 80%. Gawo lalikulu la izi ndi omega 15 ndi omega 30 fatty acids, pafupifupi 3-6% ya kulemera kouma kwa ubongo.
• Ngati mafuta a omega 6 ndi mafuta a omega 3 ochokera kumafuta a masamba amapikisana pa mawanga omwewo pama cell membranes, kugwira ntchito kwa ubongo kumakhudzidwa.
• Chochititsa chidwi n'chakuti kafukufuku wapeza mgwirizano wamphamvu pakati pa kumwa mafuta a masamba ndi khalidwe lachiwawa.

Mafuta a masamba okonzedwa

• Zakudya zosakonzedwa zimakhala zathanzi. Mafuta a masamba amakonzedwa, ndiko kuti, amayeretsedwa.
• Choncho, pafupifupi palibe mavitamini ndi phytonutrients omwe amapezeka mumafuta a masamba. Ndiwo ma calories opanda kanthu.

Trans mafuta anawonjezera masamba mafuta

• Mafuta a Trans ndi cholimba kutentha kwa chipinda. Ndi mafuta osatha omwe asinthidwa kuti agawire katunduyu.
• Nthawi zambiri amapezeka muzakudya zokonzedwa kwambiri ndipo ndi poizoni.
• Koma chimene anthu ambiri sadziwa n’chakuti mafuta a masamba ali ndi mafuta ochuluka kwambiri. Chodabwitsa n'chakuti mafuta a trans samalembedwa kawirikawiri pa lebulo.

Kufotokozera mwachidule;

Mafuta a masamba ndi mafuta otengedwa ku zomera monga mafuta a chimanga, mafuta a mpendadzuwa, mafuta a soya, mafuta a canola, mafuta a safflower. Kuwonongeka kwa mafuta a masamba kwakhala nkhani ya maphunziro ambiri ndipo zatsimikiziridwa kuti ndizovulaza. Zoyipa zamafutawa zimaphatikizapo kutsitsa cholesterol yabwino, kukulitsa chiopsezo cha matenda amtima ndi khansa.

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