Mafuta ndi amodzi mwa mwala wapangodya wa zakudya zathu ndipo amakhudza kwambiri thanzi lathu. Makamaka mafuta osatulutsidwa ndi amodzi mwa mitundu yofunikira yamafuta onse kukoma ndi thanzi. Mafutawa amapereka mapindu osiyanasiyana m'thupi lathu chifukwa cha zakudya zawo zopatsa thanzi.
M'nkhaniyi, tiwona mitu monga mafuta osatulutsidwa, zotsatira zake pa thanzi, ndi zakudya zotani zomwe zili ndi mafuta osatha. Kumvetsetsa udindo wa mafuta osakwanira kuti tikhale ndi moyo wathanzi kudzatithandiza kukonza bwino kadyedwe kathu.
Kodi Mafuta Opanda Unsaturated Ndi Chiyani?
Mafuta ochokera ku zakudya amachokera ku zakudya za nyama ndi zomera. Mafuta amapereka ma calories, amathandiza kuyamwa mavitamini ena ndikupereka zakudya zofunika kuti thupi lizigwira ntchito.
Zakudya zonse zokhala ndi mafuta ambiri zimakhala ndi mafuta osakanikirana osiyanasiyana. Pali mitundu iwiri ikuluikulu yamafuta, okhutitsidwa ndi osatha. Mafuta okhuta alibe zomangira ziwiri pamapangidwe ake amankhwala, pomwe mafuta osakhazikika amakhala ndi chomangira chimodzi kapena zingapo ziwiri. Ngati molekyulu yamafuta imakhala ndi mgwirizano umodzi wapawiri, imatchedwa mafuta a monounsaturated;
Mafuta a monounsaturated ndi polyunsaturated amachepetsa chiopsezo cha matenda a mtima akagwiritsidwa ntchito m'malo mwa mafuta odzaza. Chifukwa cha izi mafuta abwino Zimaganiziridwa.
Mafuta osakanizidwa ndi mafuta acids omwe sapangidwa ndi thupi koma ndi ofunikira kuti mukhale ndi thanzi labwino. Nthawi zambiri amachokera ku zomera ndipo amakhala ndi madzi otentha kutentha. Mafuta osatha amagawidwa m'magulu awiri: monounsaturated ndi polyunsaturated fatty acids:
Monounsaturated fatty acids (MUFA): Mafuta awa ali ndi mgwirizano umodzi wapawiri mu unyolo wamafuta acid komanso amathandizira thanzi la mtima. Mafuta a azitona, avokado ndipo amapezeka muzakudya monga mtedza wina.
Mafuta a polyunsaturated mafuta acids (PUFA): Awa ndi mafuta acid okhala ndi zomangira ziwiri kapena zingapo. Ali ndi mafuta ofunikira monga omega-3 ndi omega-6 fatty acids ndipo ali ndi malo ofunikira kwambiri kwa thupi. Nsomba, flaxseed ndi Walnut Amapezeka muzakudya monga.
Kodi Kusiyana Pakati pa Mafuta Okhutitsidwa ndi Osaturated Ndi Chiyani?
Kusiyana pakati pa mafuta osadzaza ndi mafuta odzaza ndi chimodzi mwazinthu zofunika kuzidziwa pankhani yazakudya zabwino. Nazi kusiyana kwakukulu ndi makhalidwe pakati pa mitundu iwiri ya mafuta awa:
Mafuta okhuta
Mafuta okhuta ndi mafuta omwe alibe zomangira ziwiri m'maketani awo amafuta acid. Izi zikutanthauza kuti mapangidwe awo a maselo ndi olimba. Choncho, amakhala olimba mawonekedwe firiji. Nthawi zambiri amachokera ku zakudya za nyama. Amatha kuonjezera ma cholesterol onse ndi LDL cholesterol (low density lipoprotein), omwe amadziwikanso kuti cholesterol choipa, m'thupi. Izi ndi matenda a mtima, kunenepa ndikuwonjezera chiopsezo cha matenda ena. Zakudya zomwe zili ndi mafuta okhuta zimaphatikizapo batala, tchizi, mkaka, nyama, ndi mafuta ena amasamba (mwachitsanzo, mafuta a kanjedza ndi mafuta a kokonati).
Mafuta opanda unsaturated amakhala ndi chomangira chimodzi pawiri m'magulu awo a asidi. Zomangira ziwirizi zimapangitsa kuti mamolekyu amafuta azikhala omasuka. Ndicho chifukwa chake mafutawa nthawi zambiri amakhala amadzimadzi kutentha kwapakati. Mafuta a unsaturated amagawidwa m'magulu awiri akuluakulu, monga tafotokozera pamwambapa: mafuta a monounsaturated (MUFA) ndi polyunsaturated fats (PUFA).
Kusiyana kwapangidwe kumeneku pakati pa mafuta odzaza ndi mafuta osatha kumabweretsa zotsatira zosiyanasiyana pathupi. Kudya mafuta ochuluka kwambiri kumawonjezera chiopsezo cha matenda a mtima ndi matenda ena aakulu. Kudya mafuta ochuluka osayenera kumathandizira thanzi la mtima komanso kumakhala ndi zotsatira zabwino pa thanzi labwino.
Akatswiri a zakudya nthawi zambiri amalimbikitsa kuchepetsa kudya mafuta a saturated komanso kudya mafuta ambiri opanda saturated. Komabe, popeza kuti kumwa mopambanitsa mafuta amtundu uliwonse kungayambitse matenda, kumwa moyenera ndi moyenerera n’kofunikira pa thanzi lathu. Amawerengedwa kuti ndi lamulo loti mafuta odzaza sayenera kupitirira 10% ya zopatsa mphamvu zatsiku ndi tsiku.
Kodi Mafuta Opanda Unsaturated Ndi Owopsa?
Mafuta osatha ali ndi malo ofunikira pa thanzi lathu. Ndi mtundu umodzi wamafuta omwe thupi lathu limafunikira.
Mafuta osatha amathandizira kuchepetsa cholesterol ndikuchepetsa chiopsezo cha matenda amtima.
Imathetsanso zizindikiro za nyamakazi ndikufulumizitsa kufalikira kwa magazi m'thupi.
Kodi Makhalidwe a Unsaturated Fatty Acids Ndi Chiyani?
Makhalidwe a unsaturated mafuta acids, omwe ndi ofunikira pa thanzi lathu, ndi awa:
Ma bond awiri: Ma unsaturated mafuta acids amakhala ndi chomangira chimodzi kapena zingapo pawiri pama cell awo. Mafuta a monounsaturated mafuta acids ali ndi mgwirizano umodzi wapawiri, ndipo mafuta a polyunsaturated mafuta acids ali ndi zomangira ziwiri.
mawonekedwe amadzimadzi: Nthawi zambiri amakhala amadzimadzi kutentha kwa chipinda ndipo ndi mbali iyi amasiyana ndi mafuta acids.
chuma: Zakudya monga mafuta a masamba, mtedza monga ma avocados, hazelnuts ndi walnuts, mafuta a nsomba ndi flaxseeds ali ndi mafuta ambiri osatulutsidwa.
ubwino wathanzi: Mafuta a unsaturated mafuta acids amathandizira kuchepetsa cholesterol yoyipa (LDL) ndikuwonjezera cholesterol yabwino (HDL), kuthandizira thanzi la mtima. Lilinso ndi ubwino monga kuchepetsa kutupa ndi kulimbikitsa nembanemba selo.
Monounsaturated fatty acids ndi mafuta omwe amathandizira thanzi la mtima ndikuwongolera kuchuluka kwa cholesterol. Mafuta amenewa, omwe amakhala amadzimadzi ozizira, amauma m'nyengo yozizira. Mafuta odziwika bwino a monounsaturated mafuta acids ndi awa:
mafuta
mafuta a avocado
Mafuta a hazelnut
mafuta a canola
Mafuta a amondi
Mafuta a Polyunsaturated (PUFA)
Omega-3 ndi polyunsaturated fatty acids, omwe sangathe kupangidwa ndi thupi ndipo amadziwika kuti mafuta ofunikira, omega-6 mafuta acidsZimaphatikizapo . Mafutawa amagwira ntchito yofunika kwambiri poteteza mapangidwe a maselo ndi kuchepetsa kutupa. Zitsanzo za polyunsaturated mafuta acids ndi:
mafuta a mpendadzuwa
Mafuta a chimanga
Mafuta a soya
mafuta a linseed
Mafuta a nsomba
Kodi Mafuta a Monounsaturated ndi Chiyani?
Pali mitundu yambiri yamafuta yomwe timapeza kudzera muzakudya, zomwe zimasiyana malinga ndi kapangidwe kake. Monga tafotokozera pamwambapa, mafuta osakanizidwa ndi mafuta omwe ali ndi zomangira ziwiri pamapangidwe awo amankhwala.
Mafuta a monounsaturated fatty acids, kapena MUFAs, ndi mtundu wa mafuta osatulutsidwa. "Mono" imasonyeza kuti mafuta a monounsaturated ali ndi mgwirizano umodzi wokha. Mitundu yosiyanasiyana ya MUFAPali.Oleic asidindi mtundu wofala kwambiri, womwe umawerengera pafupifupi 90% ya zomwe zimapezeka muzakudya. Palmitoleic acid ndi vaccenic acid ndi zitsanzo za ma MUFA ena.
Zakudya zambiri zimakhala ndi ma MUFA ambiri, koma zambiri zimakhala ndi mafuta osiyanasiyana. Pali zakudya zochepa zomwe zimakhala ndi mtundu umodzi wokha wamafuta. Mwachitsanzo; Mafuta a azitona ali ochuluka kwambiri mu MUFAs ndi mitundu ina yamafuta.
Ubwino wamafuta acids a monounsaturated m'thupi lathu ndi awa:
Amathandiza kuchepetsa thupi.
Amachepetsa chiopsezo cha matenda a mtima.
Iwo amathandiza kuchepetsa chiopsezo cha khansa.
Amathandizira kukulitsa chidwi cha insulin.
Amachepetsa kutupa.
Kodi Mafuta a Polyunsaturated ndi Chiyani?
Monga gawo lofunikira pazakudya, mafuta a polyunsaturated ali ndi zabwino zambiri paumoyo. Zambiri mwazabwinozi zimalumikizidwa ndi omega 3 fatty acids EPA ndi DHA.
Amachepetsa kuchepa kwa malingaliro okhudzana ndi ukalamba.
Amathandizira kukula bwino kwa mwana m'mimba.
Amathandizira thanzi la mtima.
Ndi zakudya ziti zomwe zili ndi mafuta osakwanira?
Mafuta ndi osakaniza a saturated, monounsaturated ndi polyunsaturated fatty acids mosiyanasiyana. Mwachitsanzo,mafutaMafuta ambiri omwe ali mmenemo ndi odzaza, koma amakhalanso ndi mafuta a mono- ndi polyunsaturated. Izi zikuwonetsa kuti zakudya zina zimapereka mafuta ochulukirapo a omega 3 ndi omega 6 polyunsaturated kuposa ena. Nawa magwero amafuta a polyunsaturated ...
Zakudya Zokhala ndi Mafuta a Polyunsaturated
Omega-3 Fatty Acids
Omega-3 fatty acids amapezeka mu mtedza wa paini, walnuts, flaxseeds ndi mbewu za mpendadzuwa - koma izi zimapereka mawonekedwe osagwira kwambiri kuposa mafuta. Salimoni Nsomba zamafuta, monga nsomba, zili ndi omega 3 kwambiri, pomwe nsomba zokhala ndi mafuta ochepa, monga trout ndi sea bass, zimakhala zotsika. Omega 85 ili ndi ma gramu 3 a nsomba zotsatirazi:
Nsomba sizipanga omega 3 fatty acids paokha. M’malo mwake, amazipeza mwa kudya ndere ndi tinthu ting’onoting’ono tosaoneka ndi maso totchedwa plankton.
Omega-6 Fatty Acids
Mafuta opangidwa ndi zomera amakhala ndi mafuta ambiri ndipo amakhala olimba kutentha.kokonati mafuta vemafuta a kanjedza Kupatula apo, ali ndi omega 6 fatty acids wambiri. Mafuta ochulukirapo mumafuta a polyunsaturated ndi awa:
Mafuta a Safflower: 74.6%
Mafuta a mphesa: 69,9%
Mafuta a Flaxseed: 67,9%
Mafuta a mpendadzuwa: 65,7%
Mafuta a Poppy: 62.4%
Mafuta a soya: 58,9%
Mafutawa ndi amadzimadzi kutentha kwapakati chifukwa zomangira ziwiri zimatsimikizira kusungunuka kwa mafuta. Mafuta opangira mafuta ndi ma margarini, monga mayonesi ndi ma saladi, alinso ndi mafuta ambiri a omega 6 polyunsaturated.
Zakudya Zokhala ndi Mafuta A Monounsaturated
Magwero abwino kwambiri a MUFA, monounsaturated mafuta acid; zakudya zochokera ku zomera monga mtedza, mbewu ndi mafuta a azitona. Amapezekanso mu nyama ndi zakudya za nyama. Umboni wina umasonyeza kuti magwero a MUFA opangidwa ndi zomera, makamaka mafuta a azitonaZimasonyeza kuti ndizopindulitsa kwambiri kuposa magwero a zinyama. Nayi kuchuluka komwe kumapezeka mu magalamu 100 azakudya okhala ndi mufa monounsaturated fatty acid:
Mafuta a azitona: 73.1 g
Maamondi: magalamu 33,6
Kulemera kwake: 27.3 g
Mtedza: 24.7 magalamu
Pistachios: 24.2 magalamu
Azitona: 15 magalamu
Mbeu za dzungu: 13,1 magalamu
Avocado: 9.8 magalamu
Mbeu za mpendadzuwa: 9.5 magalamu
Dzira: 4 gramu
Chifukwa;
Mafuta osatulutsidwa ndi gawo lofunikira la moyo wathanzi. Mafuta amtengo wapataliwa, omwe amapezeka muzakudya zambiri kuchokera ku avocado kupita ku mafuta a azitona, saumoni kupita ku walnuts, amapereka ubwino wambiri, kuteteza thanzi la mtima wathu kuti tithandizire ntchito za ubongo.
