Kodi Saturated Fatty Acids Ndi Chiyani, Ndi Zowopsa?

Mafuta okhutaZotsatira zake zaumoyo ndizotsutsana. M'mbuyomu, anthu amakhulupirira kuti mafuta odzaza ndi omwe amachititsa matenda a mtima. Masiku ano, asayansi amati izi sizikudziwika.

Chotsimikizika ndi chakuti, mafuta odzazakusowa kwa michere imodzi. Mafuta okhuta ndi gulu losiyanasiyana lamafuta acid omwe amakhala ndi zotsatira zosiyanasiyana pa thanzi komanso metabolism.

Kodi Saturated Fatty Acids ndi chiyani?

Zokhutitsidwa ndi unsaturated mafutandi magulu awiri akuluakulu a mafuta.

Maguluwa amasiyana malinga ndi momwe amapangira mankhwala komanso katundu wawo. Mwachitsanzo, mafuta okhutira Nthawi zambiri imakhala yolimba kutentha kwa chipinda, pamene mafuta osatulutsidwa amakhala amadzimadzi.

Zakudya zazikulu zopangira mafuta okhuta ndi; nyama yamafuta ochepa, tchizi, tchizi, mafuta, kirimu, mafuta a kokonati, mafuta a kanjedza ndi batala wa koko.

Mafuta onse amapangidwa ndi mamolekyu otchedwa fatty acids, omwe ndi unyolo wa maatomu a carbon. Zosiyana zodzaza mafuta ziduloamasiyanitsidwa ndi kutalika kwa unyolo wa carbon.

Chakudya chofala kwambiri chomwe anthu amapeza zodzaza mafuta zidulo mayina zili motere:

Stearic acid: 18 maatomu a carbon

Palmitic acid: 16 maatomu a carbon

Myristic acid: 14 maatomu a carbon

Lauric acid: 12 maatomu a carbon

Capric acid: 10 maatomu a carbon

Caprylic acid: 8 maatomu a carbon

Caproic acid: 6 maatomu a carbon

zazifupi kuposa maatomu asanu ndi limodzi a carbon zodzaza mafuta zidulo monga gulu mafuta acids amfupi kudziwika ngati. Izi zimapangidwa pamene mabakiteriya a m'matumbo afufumitsa ulusi.

Mafuta Odzaza ndi Mafuta Osatha

Mafuta osatha ndi mafuta acids omwe amakhala ndi chomangira chimodzi pawiri mu unyolo. Mafuta amafuta awa amagawidwa m'magulu awiri kutengera kuchuluka kwa zomangira ziwiri zomwe amakhala nazo ndipo amagawidwa kukhala mafuta a monounsaturated kapena polyunsaturated mafuta.

Mafuta okhutaNgakhale kuti ubwino wa thanzi la mafuta osakanizidwa amakambidwa, zotsatira za thanzi la mafuta osatulutsidwa zimadziwika bwino. Mafuta athanzi amenewa amapezeka mumafuta a masamba osiyanasiyana, mtedza, njere, nsomba, ndi ndiwo zamasamba. 

Kafukufuku akuwonetsa kuti mafuta osatulutsidwa amatha kuchepetsa thupi, kuchepetsa kutupa komanso kuchepetsa chiopsezo cha matenda a mtima. 

Poyerekeza mafuta a saturated ndi unsaturated, nthawi zambiri amalangizidwa kuti mafuta a unsaturated mafuta acid ndi omwe amapanga mafuta ambiri.

Kafukufuku yemwe adachitika mu 2015, mafuta odzazaanasonyeza kuti m'malo 5 peresenti yokha ya zopatsa mphamvu kuchokera mkaka ndi ofanana kuchuluka kwa polyunsaturated kapena monounsaturated mafuta zidulo zinachititsa 25 peresenti ndi 15 peresenti kuchepetsa chiopsezo cha matenda a mtima, motero. 

Komabe, onsewa amapereka phindu lapadera; Iyenera kudyedwa moyenera monga gawo la zakudya zopatsa thanzi komanso zathanzi.

Mafuta Okhutitsidwa ndi Trans Fat

Ngakhale kuchuluka kwa mafuta okhuta kumatsutsana, mafuta a transZikuwonekeratu kuti iyenera kudulidwa kwathunthu.

Ngakhale kuti mafuta a trans amapezeka pang'onopang'ono muzakudya zina, mafuta opangira mafuta amapangidwa kudzera mu njira yotchedwa hydrogenation, kumene opanga zakudya amawonjezera mamolekyu a haidrojeni ku mafuta a masamba kuti apititse patsogolo moyo wa alumali, kusintha kukoma, ndi kupanga mawonekedwe olimba muzakudya.

Mafuta a Trans amapezeka makamaka muzinthu zopangidwa monga donuts, makeke, makeke ndi makeke, ndipo kafukufuku akuwonetsa kuti kudya mafuta a trans kumabweretsa chiopsezo cha matenda a mtima.

Kafukufuku wamkulu wofalitsidwa mu kafukufukuyu anapeza kuti pa 2 peresenti yowonjezereka ya ma calories omwe amadyedwa kuchokera ku trans mafuta, chiopsezo cha matenda a mtima chimawonjezeka pafupifupi kawiri.

Makhalidwe Odzaza Mafuta Amafuta

Stearic acid

Stearic acid imachepetsa pang'ono kapena imachepetsa cholesterol ya LDL (yoyipa) poyerekeza ndi mafuta ena odzaza. Chifukwa chake, ena ambiri mafuta odzazandi wathanzi kuposa

Kafukufuku akuwonetsa kuti thupi limakhala lathanzi. mafuta okhutira Zimasonyeza kuti amasintha stearic acid, yomwe ndi mafuta osakwanira, kukhala oleic acid. Komabe, mwa kuyerekezera kwina, kutembenuka mtima ndi 14% yokha ndipo mwina sikungakhale ndi zambiri zokhudzana ndi thanzi.

Gwero lalikulu lazakudya la stearic acid ndimafuta anyama. Mafuta a kokonatiMafuta a Stearic acid nthawi zambiri amakhala ochepa mumafuta ambewu, kupatula batala wa koko. Stearic acid, wathanzi mafuta okhutira ndipo sizimawonjezera chiopsezo cha matenda a mtima.

palmitic acid

Palmitic acid ndi mafuta omwe amapezeka kwambiri muzomera ndi nyama. Chakudya cholemera kwambiri mafuta a kanjedzaAmapanganso pafupifupi gawo limodzi mwa magawo anayi a mafuta a nyama yofiira ndi mkaka.

Poyerekeza ndi chakudya chamafuta ndi mafuta osakhazikika, asidi a palmitic amakweza mafuta m'thupi lathunthu ndi LDL (zoyipa) cholesterol popanda kukhudza HDL (yabwino) cholesterol. Miyezo yambiri ya LDL cholesterol ndi chinthu chodziwika bwino cha chiopsezo cha matenda a mtima.

Palmitic acid imathanso kukhudza mbali zina za metabolism. Kafukufuku wa mbewa komanso anthu akuwonetsa kuti kumwa kwambiri palmitic acid kumatha kusokoneza malingaliro ndikuchepetsa kuchita masewera olimbitsa thupi.

myristic acid

Myristic acid imapangitsa kuwonjezeka kwakukulu kwa cholesterol yonse ndi LDL (zoyipa) cholesterol kuposa palmitic acid. Komabe, sizikhudza milingo ya cholesterol ya HDL (yabwino). Zotsatirazi ndi zamphamvu kwambiri kuposa za palmitic acid. 

Myristic acid ndi mafuta osowa kwambiri omwe sapezeka muzakudya zambiri. Komabe, mafuta ndi mafuta ena amakhala ocheperako.

Lauric acid

Ndi maatomu 12 a carbon, lauric acid ndiye wautali kwambiri wamafuta acids apakati. Amachulukitsa cholesterol yathunthu kuposa mafuta ena ambiri. Komabe, kuwonjezeka kumeneku makamaka chifukwa cha kuchuluka kwa cholesterol ya HDL (yabwino).

Mwa kuyankhula kwina, lauric acid amachepetsa kuchuluka kwa mafuta a kolesterolini okhudzana ndi HDL cholesterol. Kusintha kumeneku kumachepetsanso chiopsezo cha matenda a mtima.

Lauric acid ikuwoneka kuti ili ndi zopindulitsa zambiri pamilingo ya HDL ya cholesterol kuposa mafuta ena odzaza mafuta. 

Lauric acid imapezeka mu 42% mafuta a kokonati. Mosiyana ndi zimenezi, mafuta ochepa okha ndi amene amapezeka m’mafuta kapena mafuta ena amene amadyedwa kwambiri.

Caproic, caprylic ndi capric acid

Caproic, caprylic ndi capric acid ndi medium chain fatty acids (MCFAs).

MCFAs zimapukusidwa mosiyana ndi unyolo mafuta zidulo yaitali. Amatengeka mosavuta ndikutumizidwa mwachindunji ku chiwindi, komwe amapangidwa mwachangu. Ubwino wa MCFAs ndi awa:

kuwonda

Kafukufuku wina akuwonetsa kuti amatha kuwonjezera kuchuluka kwa zopatsa mphamvu zomwe amawotcha motero amafowoka, makamaka poyerekeza ndi mafuta amtundu wautali.

Kuchulukitsa chidwi cha insulin

Umboni wina ukuwonetsa kuti ma MCFAs amathandizira chidwi cha insulin poyerekeza ndi mafuta amtundu wautali.

Chifukwa cha ubwino wawo wathanzi, ma MCFA amagulitsidwa ngati zowonjezera zomwe zimadziwika kuti mafuta a MCT.

mafuta acids amfupi

Mafuta amafuta acids okhala ndi maatomu a kaboni osakwana asanu ndi limodzi amadziwika kuti ma chain chain fatty acids (SCFAs). Ma SCFA ofunikira kwambiri ndi awa:

Butyric acid: 4 ma atomu a carbon

Propionic acid: 3 ma atomu a carbon

Acetic acid: 2 ma atomu a carbon

Ma SCFA amapanga pamene mabakiteriya opindulitsa a m'matumbo amayatsa ulusi m'matumbo. Kuchuluka kwa chakudya kumakhala kochepa poyerekeza ndi kuchuluka kwa SCFA komwe kumapangidwa m'matumbo. 

Ndizosowa m'zakudya ndipo zimapezeka pang'onopang'ono mu mafuta amkaka ndi zakudya zina zofufumitsa.

Mitundu ya fiber yomwe imathandizira mapangidwe amafuta acids amfupi, prebioticsd. 

Zowopsa za Saturated Fatty Acids

Mafuta okhutaNgakhale kuti zakhala zikugwirizana ndi ubwino wina wa thanzi, ziyenera kudyedwa ngati gawo la zakudya zopatsa thanzi komanso zopatsa thanzi.

Sankhani zakudya zamafuta abwinobwino ndipo pewani zakudya zopanda thanzi komanso zokazinga. Zakudya izi zimakhala ndi zakudya zochepa kapena zilibe phindu ndipo nthawi zambiri zimakhala mafuta okhutiraAmakhala ndi zinthu zovulaza zomwe zimatha kuletsa phindu lililonse la

Chifukwa;

Mafuta okhutaNdi mtundu wa asidi wamafuta wopanda zomangira ziwiri pakati pa mamolekyu a kaboni. ena wamba mafuta okhutira Zitsanzo ndi monga nyama, mazira, mkaka, ndi batala.

Ngakhale zikunenedwa kuti ndizowopsa, mafuta odzazaangakhale ndi ubwino wathanzi. 

Ndiwo maziko a nembanemba zama cell, ndipo kafukufuku akuwonetsa kuti imatha kukulitsa milingo ya HDL ya cholesterol, kuchepetsa chiopsezo cha sitiroko, kuteteza thanzi laubongo, komanso kupirira kuphika kwambiri.

Ndi izi, mafuta okhutiraItha kukulitsanso milingo ya cholesterol ya LDL ndikusokoneza thanzi la mafupa. Magwero ena amafuta okhutiritsa nawonso sakhala athanzi ndipo ali ndi mankhwala ena omwe amatha kuvulaza.

Sankhani mafuta opatsa thanzi monga mafuta a kokonati ndi batala, ndipo muwadye mozama ndi mafuta ena athanzi.