Kukuvadza Kwemafuta Emiriwo - Mafuta Emiriwo Ane Kukuvadza Here?

Nekuda kwekukuvadza kwemafuta emuriwo, mafuta atinoshandisa pakubika inyaya inokakavara munharaunda yehutano. Mafuta emiriwo mafuta anowanikwa kubva muzvirimwa zvakaita semafuta echibage, mafuta ezuva, mafuta esoya, mafuta ekotoni, mafuta ecanola, safflower mafuta, mafuta embeu yemazambiringa.

Chirwere chinouraya zvikuru pasi rose chirwere chemwoyo. Mafuta emiriwo anonzi anoderedza cholesterol yakaipa inokonzera chirwere chemwoyo. Zvisinei, kunetseka pamusoro pemafuta aya hakuperi. Pasinei nekuderedza cholesterol yakaipa, ine migumisiro yakaipa pane mamwe maitiro ehutano. Uri kubvunza here, "Ko mafuta emuriwo anokuvadza here?" Kana iwe uchifunga uye uchishamisika nezve "kukuvadza kwemafuta emiriwo", iwe uri panzvimbo chaiyo.

Kukuvadza Kwemafuta Emiriwo

Yakanyanya kukwira mu omega 6

• Omega 3 uye omega 6 mafuta acidswakanzwa nezvazvo. Aya mafuta acids ari polyunsaturated, ndiko kuti, ane akawanda mabhondi maviri muchimiro chavo chemakemikari.
• Anonzi akakosha mafuta asidhi nekuti muviri hauna ma enzymes ekuagadzira. Izvi zvinoreva kuti inofanira kuwanikwa kubva pakudya.
• Aya mafuta acids ane mabasa akakosha mune akawanda biochemical maitiro senge kuzvimba, kusadzivirirwa, uye kugwamba kweropa.
• Saka iwo mafuta ane hutano. Zvino dambudziko nderei? Dambudziko nderekuti zvinodikanwa kuchengetedza huwandu hweomega 3 uye omega 6 fatty acids mumuviri mune imwe chiyero. Pasina iyi chiyero, zvakakosha biochemical maitiro anogona kusaitika.
• Munhau yose, vanhu vakachengeta iyi dzikamo ine utano. Nhasi, nekuwedzera kwekushandiswa kwezvokudya zvakagadziriswa, kuenzana kwakavhiringidzika.
• Kunyange zvazvo reshiyo yeomega 6 kusvika omega 3 yanga iri 1:1 kana 3:1, mazuvano yave kuita 16:1. Saka kudyiwa kwe omega-6 kwawedzera zvisingaite.
• Mafuta emuriwo ndiwo tsime guru re omega 6 fatty acids.
• Omega 6 fatty acids kunyanya linoleic asidhi maererano nepamusoro. Iyi fatty acid inokonzeresa akati wandei matambudziko kana ichidyiwa yakawandisa. Kunyanya kana omega 3 yekutora yakaderera…

Linoleic acid inokonzera shanduko yemaitiro

• Mafuta ndiwo anopa simba remuviri. Iyo inewo yakasimba biological chiitiko. Mamwe anoshandiswa kune zvimiro kana kushanda.
• Linoleic acid, iyo huru fatty acid yemafuta emiriwo, inoungana mumasero membranes pamwe nemafuta masero emuviri.
• Zvinoreva izvi ndezvekuti kunyanya kushandiswa kwemafuta emiriwo kunotungamira kune shanduko chaiyo yezvimiro mukati mematishu emuviri wedu.

Inowedzera oxidative kusagadzikana

• Polyunsaturated mafuta akadai se linoleic acid ane maviri kana anopfuura maviri zvisungo mune yavo makemikari chimiro. 
• Izvi zvinoita kuti vagone kukuvadzwa nemahara radicals, ari mamorekuru anoshanda zvakanyanya anogara achigadzira mumuviri.
• Antioxidants inoderedza mahara radicals. Kuwandisa kwemahara radicals mumuviri kupfuura huwandu hwema antioxidants anokonzera oxidative kusagadzikana.
• Kudya kwakanyanya kwe linoleic acid kunokonzeresa kushushikana kweiyo oxidative, sezvo mafuta e polyunsaturated ari nyore kukuvara kubva kune emahara radicals.

Inoderedza cholesterol yakanaka pamwe nekudzikisa cholesterol yakaipa.

• Pfungwa yekuti mafuta emiriwo ane hutano anobva mukugona kwavo kuderedza cholesterol yakaipa. 
• Kunyange zvazvo ichi chiri chinhu chakanaka, kune rimwe divi pazviri. Mafuta emiriwo anoderedzawo cholesterol yakanaka. Nekudaro, yakanaka cholesterol inofanira kunge yakakwira mumuviri.

Inowedzera oxidized LDL lipoproteins

• LDL chidimbu che "Low Density Lipoprotein", protein inotakura cholesterol muropa. Izvo zvakashata kune cholesterol.
• Oxidation yeLow Density Lipoprotein chinhu chinokonzera zvirwere zvemoyo. Aya anoungana pamadziro etsinga.
• Polyunsaturated mafuta kubva kumafuta emiriwo anoita nzira yavo kuLDL lipoprotein. Nechikonzero ichi, iyo oxidized uye ox-LDL zvimedu zvinoumbwa.

Inowedzera njodzi yechirwere chemoyo uye rufu

• Imwe yekukuvadza kwemafuta emiriwo ndeyekuti inowedzera njodzi yekufa kubva kuzvirwere zvemoyo.
• Zvidzidzo zvemafuta emiriwo uye chirwere chemoyo zvinoratidza kuti zvinowedzera njodzi yechirwere chemoyo.

zvakaipa pakubika

• Iyo mafuta acids mumafuta emiriwo inowanzoita neokisijeni.
• Izvi hazvingoitike mumuviri. Izvo zvinoitikawo kana mafuta emiriwo achipisa. 
• Nokudaro, kushandisa mafuta emiriwo mukubika hazviiti sehutano hwakanaka.
• Kuenzaniswa nemafuta anopisa-akadzikama, akadai semafuta akazara uye monounsaturated, kubika nemafuta emiriwo kunogadzira huwandu hwakawanda hwezvirwere zvinogadzira makomisheni.
• Mimwe yeiyi makomisheni inokuvadza inoputika uye inobatsira kugomarara remapapu nekufema.

Kunowedzera njodzi yekenza

• Pane humwe humbowo hwekuti mafuta emiriwo anogona kuwedzera njodzi yegomarara.
• Sezvo mafuta aya aine reactive fatty acids inowanikwa mumasero membranes, anobatsira mukukuvadzwa kweoxidative.
• Kana mafuta acids ari mu membrane akaiswa oxidized, anokonzera ketani kuita.
• Kana iwe ukafunga nezve membrane yesero segore, izvi oxidative cheni maitiro akafanana nemitsara yemheni.
• Kuita uku kunokanganisa mamorekuru akakosha musero. Kwete chete mafuta acids mu cell membrane anokanganisa, asiwo zvimwe zvimiro zvakaita semapuroteni neDNA.
• Iyo zvakare inogadzira akasiyana carcinogenic makomisheni mukati memasero.
• Nekukuvadza DNA, inowedzera njodzi yekukuvadzwa kunokuvadza, iyo nekufamba kwenguva inowedzera mungozi yegomarara.

Kushandiswa kwemafuta emiriwo kunogona kukonzera mhirizhonga

• Nzvimbo iyo mafuta e polyunsaturated anounganidza iri muuropi. Muchokwadi, uropi hunoumbwa neanenge 80% mafuta. Chikamu chikuru cheiyi omega 15 uye omega 30 fatty acids, inenge 3-6% yehuremu hwakaoma hwehuropi.
• Kana omega 6 oiri uye omega 3 maoiri kubva mumafuta emuriwo achikwikwidzana kune mamwe mavara pamasero membranes, kushanda kwehuropi kunokanganisika.
• Sezvineiwo, tsvakiridzo yakawana kuwirirana kwakasimba pakati pekushandiswa kwemafuta emiriwo uye maitiro echisimba.

Mafuta emiriwo akagadzirwa

• Zvokudya zvisina kugadzirwa zvine hutano. Mafuta emiriwo anogadziriswa, ndiko kuti, anonatswa.
• Nokudaro, inenge isina mavitamini uye phytonutrients inowanikwa mumafuta emiriwo. Ndiyo macalories asina chinhu.

Trans mafuta akawedzerwa kumafuta emiriwo

• Trans mafuta yakasimba pakudziya kwekamuri. Iwo mafuta asina unsaturated akagadziridzwa makemikari kuti ape ichi chivakwa.
• Inowanzowanikwa muzvokudya zvinogadzirwa zvakanyanya uye ine chepfu.
• Asi izvo vanhu vazhinji vasingazive ndezvekuti mafuta emiriwo ane huwandu hwakakura hwemafuta ekutengesa. Zvinoshamisa kuti trans mafuta emukati haawanzo kunyorwa pane iyo label.

Kupfupikisa;

Mafuta emuriwo mafuta anowanikwa kubva muzvirimwa zvakaita semafuta echibage, mafuta ezuva, soya bean mafuta, canola mafuta, safflower oil. Kukuvadza kwemafuta emiriwo kwave kuri nyaya yezvidzidzo zvakawanda uye zvakatemwa kuti zvinokuvadza. Kukuvadza kwemafuta aya kunosanganisira kuderedza cholesterol yakanaka, kuwedzera njodzi yechirwere chemoyo uye kenza.

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