Unsaturated okunamafutha acid ekudleni

Umzimba womuntu senziwa lokuphila izicubu, okuyinto ngesikhathi senqubo zokuphila hhayi kuphela ukwenza imisebenzi yabo, kodwa futhi esalulama ekulimaleni, kuyilapho nokugcina kahle yabo futhi ihlala isikhathi eside. Yiqiniso, kule badinga izakhamzimba.

ukudla Human ibhalansi

Ukudla kunikeza umzimba amandla, okuyilona elidingekayo ukuze silondoloze zonke izinqubo zomzimba, ikakhulukazi imisipha umsebenzi, ukukhula kanye ukuvuselelwa kwezicubu. Kufanele kukhunjulwe ukuthi into esemqoka kokudla - ibhalansi. Balance - lena elilungile umkhiqizo ukuxuba amaqembu amahlanu kudingekile umsoco womuntu:

• imikhiqizo yobisi;
• ahlanganiswe ukudla amafutha;
• okusanhlamvu kanye amazambane;
• imifino kanye nezithelo;
• ukudla amaprotheni.

Izinhlobo fatty acid

Wabelane fatty acid ayegcwele kanye unsaturated. Zakamuva polyunsaturated futhi monounsaturated. Elihlale okunamafutha acid zikhona ibhotela kanzima margarine, polyunsaturated - emafutheni zemifino, imikhiqizo izinhlanzi futhi abanye margarine esithambile. acid Monounsaturated zikhona rapeseed, linseed namafutha omnqumo. Ezibaluleke kakhulu futhi unempilo phakathi kwabo - esidlule.

Imiphumela impilo unsaturated okunamafutha acid

They possess izakhiwo antioxidant futhi cholesterol Vikela eziqukethwe igazi namachibi. engayitholi ezinconyiwe of polyunsaturated okunamafutha acid - mayelana 7% we servings nsuku zonke futhi monounsaturated - 10-15%.

Unsaturated okunamafutha acid ezidingekayo ukuze ukusebenza evamile wonke umzimba. I eyigugu kakhulu babo bakholelwa izakhiwo Omega-3 no-Omega-6. Abenzi lutho kwemiqondo ngokuzimela emzimbeni womuntu, kodwa kubaluleke kakhulu ukuba naye. Ngakho-ke kufanele uqinisekise ukuthi ufaka nabo ekudleni, ngokufanele ngokukhetha ukudla okunothe lezi izinto.

Properties of Omega acid

Sekuyisikhathi eside Izazi zokudla abanesifiso umsebenzi-omega-3 okunamafutha acid nemikhiqizo yabo - prostaglandins. Avame iphenduke molecule isithunywa ukufukula noma ukucindezela ukuvuvukala, ziwusizo kakhulu ukuvuvukala emalungeni, ubuhlungu bemisipha, ithambo ubuhlungu, okuyinto ngokuvamile kubonakala asebekhulile. Unsaturated okunamafutha acid ukuthuthukisa isimiso somzimba sokuzivikela, badambise ka-rheumatoid arthritis ne-osteoarthritis.

Babe ngcono amathambo ezilamatshe aligugu, ngesikhathi esifanayo okwandisa ukuminyana namandla abo. Ngaphezu kwalokho, i-omega-3 okunamafutha acid kakhulu wusizo izitsha inhliziyo negazi. Enye izakhiwo acid Omega-unsaturated esetshenziswa ngempumelelo ngezinhloso ayeyisimonyo ngesimo Izithako zokudla, banayo nomthelela omuhle impilo isikhumba. acid Fatty igcwele futhi unsaturated kuhluke izakhiwo zabo wezokudla kwamafutha unsaturated kilojoule abangaphansi kuka-esilinganayo amafutha ayegcwele. Chemical molecule Omega-3 aqukethe ukubhanqa ne-athomu omoya-3 carbon metiluglerodom and omega-6 axhunyiwe pairwise kwakwakhe eziyisithupha carbon ama-athomu nge metiluglerodom. Omega-6 ama-fatty acid, iningi atholakala zemifino amafutha futhi zonke izinhlobonhlobo namantongomane.

Imikhiqizo lokuhlushwa eliphezulu unsaturated okunamafutha acid

inhlanzi Sea, njenge-tuna, ama-salmon nama mackerel, ncoma omega-unsaturated okunamafutha acid. Lezi analogue yemifino zibalwa njengoba flaxseed futhi amafutha canola, imbewu ithanga, izinhlobo ezahlukene nati. Amafutha izinhlanzi zifana-omega-3 okunamafutha acid. It ngokuphelele Ungashintshanisa uwoyela linseed.

Umthombo ohamba phambili lezi izinto - izinhlanzi okunamafutha ezifana mackerel, kodwa ukungena yakho yokudla unsaturated okunamafutha acid kungaba ngezindlela eziningi.

1. Thenga i-omega-3 imikhiqizo lufinyelele ezingeni eliphezulu. Manje avame ukungezwa isinkwa, ubisi wokudla nemigoqo.
2. Sebenzisa uwoyela linseed, esikhundleni amafutha sunflower ne bhotela. Ukungeza nepepper flaxseed ku ufulawa wokubhaka, salads, amasobho, okusanhlamvu, yoghurts kanye nama-dessert.
3. Afake ekudleni kwakho nati, ikakhulukazi walnuts, brazil, uphayini kanye nabanye.
4. Engeza amafutha omnqumo ungafundeki kunoma iyiphi ukudla. It hhayi kuphela uyasondla umzimba acid kubalulekile, kodwa futhi basize ekugayeni ukudla.

Isexwayiso kumele kusetshenziswe unsaturated okunamafutha acid e iziguli sikashukela noma anticoagulants ukuthatha. Singathinta igazi ekunqandeni nekulawulwa ushukela. Abesifazane abakhulelwe awukwazi ukuthatha namafutha kafishi, ngoba iqukethe eziningi uvithamini A, okuyinto yingozi kwengane esiswini.

Unsaturated okunamafutha acid ekudleni

acid Monounsaturated bayaphana:

• cod uwoyela kwesibindi;
• iminqumo;
• ukwatapheya;
• ezitshalo.

amafutha polyunsaturated:

• nati;
• imbewu ithanga, ubhekilanga, yefilakisi, Sesame;
• kabhontshisi;
• zinhlobo okunamafutha inhlanzi;
• corn, cottonseed, ubhekilanga, inkinobho yomcibisholo wokuphenya namafutha linseed.

Te amafutha anamandla singekho kubi njengoba abantu abakucabangayo ngabo, futhi enqabe ngokugcwele kubo hhayi zinkulu. Monounsaturated namafutha polyunsaturated kufanele kube main servings nsuku zonke fat, futhi ngezikhathi ezithile ezidingwa umzimba, njengoba ukukhuthaza ukumuncwa amaprotheni, ama-fiber, ngcono ukusebenza kwama-hormone. Uma amanoni ngokuphelele esicacile ukudla kwabo, buthaka inkumbulo umsebenzi.

Isomers e ukudla kusetshenzwe

Lapho kulungiselelwa imajarini kufezeke ukuguqulwa unsaturated yemifino amafutha ngaphansi okushisa aphakeme, okubangela transizomerizatsiyu molecule. Zonke izinto eziphilayo akheke ethize yejeyomethri. Lapho solidification imajarini cis-trans isomers lihamba e ezithinta exchange of linolenic acid nokuvuselela eziyingozi cholesterol ukukhuliswa, okubangela isifo senhliziyo semithambo. Oncologists bathi trans unsaturated okunamafutha acid avuse zomdlavuza.

Ngayiphi imikhiqizo trans kakhulu?

Yiqiniso, eziningi zazo ukudla okusheshayo, uzilungiselele semali amafutha. Ngokwesibonelo, ngo-amazambane chips iqukethe mayelana 30%, kanye amazambane athosiwe - ezingaphezu kuka-40%.

Esikhathini ukukhiqizwa imikhiqizo confectionery trans unsaturated okunamafutha acid uhla kusukela 30 kuya 50%. Ngo margarine inombolo yabo ifinyelela 25-30%. Ngo amafutha okuxubile phakathi ukuthosa mutational kwakhiwa 33% yezinhlayiya, kusukela ukuguqulwa wenziwa remelt amangqamuzana, okuyinto ngesivinini kumiswa trans-isomers. Uma imajarini bubalwa mayelana 24% trans-isomers, ezingeni yenqubo ukuthosa kwandisa kakhulu. Okuluhlaza zemifino amafutha isesikhathini 1% trans-isomers in ibhotela amayelana 4-8%. Ezilwaneni amafutha trans uhla kusuka 2% kuya ku-10%. Khumbula ukuthi amafutha trans - kungcono udoti kumele kugwenywe ngokuphelele.

Umthelela on the umzimba womuntu polyunsaturated okunamafutha acid akakabi aqondakale ngokugcwele, kodwa manje sobala ukuthi umuntu umqemane zokuphila ekudleni kwakho ubophekile ukwethula imikhiqizo, aqukethe unsaturated okunamafutha acid.