Omega-9 fatty acids: kufotokozera, katundu, magwero

Omega-9 acid ndi a triglycerides a gulu la monounsaturated, lomwe ndi gawo la kapangidwe ka selo iliyonse yamunthu. Ndi chithandizo chawo, ma neuron amapangidwa, kuphatikiza kwa mahomoni, kupanga mavitamini ake, ndi zina zambiri. Zomwe zimapezeka kwambiri ndi mbewu za mpendadzuwa, mafuta a nsomba, maso amtedza ndi mafuta.

Zina zambiri

Omega-9 acid lipids amachita ntchito zofunika. Mwachitsanzo, zomangamanga, pulasitiki, antihypertensive komanso anti-inflammatory. Pawiriyi siyofunikira kwenikweni, chifukwa imatha kukhala ngati mafuta osakwaniritsidwa.

Ma omega-9 acids ndi:

1. Oleinova. Mu thupi la munthu, ndi mtundu wamafuta osungidwa. Pachifukwa ichi, thupi limamasulidwa pakufunika kogwiritsa ntchito ndalama zake kukonzanso lipid yazakudya zomwe zidadyedwa. Ntchito ina ndikupanga khungu. Pankhani ya triglyceride mmalo mwa mankhwala ena am'gulu la monounsaturated, kuchuluka kwa ma cell kumatsika kwambiri. Kuphatikiza apo, lipids yake imachedwetsa njira yochulukitsira mafuta m'madepho a anthu ndipo imapereka mphamvu. Oleic acid amapezeka m'mafuta a masamba ndi nyama (nyama, nsomba). Poyerekeza ndi omega-6 ndi 3, imawonetsa dziko lochepa la makutidwe ndi okosijeni. Chifukwa chake, ndibwino kukazinga ndi kudya mafuta kuti musungire nthawi yayitali;
2. Erukova. Ambiri mwa iwo ali ogwiriridwa, mpiru, broccoli ndi kugwiriridwa. Amagwiritsidwa ntchito makamaka pazinthu zamakampani. Izi ndichifukwa chakulephera kwa nyama kuyigwiritsa ntchito mokwanira. Asidi a Erucic amagwiritsidwa ntchito popanga sopo, pofufuta, ndi zina zambiri. Pofuna kugwiritsira ntchito mkati, mafuta omwe ali ndi 5% yazinthu izi kuchokera pamafuta onse amawonetsedwa. Ngati mlingo wa tsiku ndi tsiku ukupitilizidwa pafupipafupi, zotsatira zake zimakhala zoyipa. Pakati pawo - chopinga msinkhu, minofu kulowerera, chiwindi ndi mtima kukanika;
3. Gondoinova. Gawo lalikulu la kugwiritsa ntchito ma triglycerides ndi cosmetology. Amagwiritsa ntchito kukonzanso khungu, kuteteza ku kunyezimira kwa UV, kutentha kwambiri, kulimbitsa tsitsi, kukhalabe ndi khungu lolimba. Magwero a asidi amapapulidwa, jojoba ndi mafuta ena opangidwa ndi organic;
4. Medova. Mafuta awa ndi ma metabolites omaliza amthupi la munthu;
5. Elaidinic (oleic chochokera). Lipids za chinthuchi ndizochepa kwambiri pazomera. Peresenti yocheperako imapezeka mkaka (osaposa 0,1% ya zidulo zina);
6. Nervonova. Dzina lachiwiri la triglyceride iyi ndi selachoic acid. Ilipo mu ubongo wa sphingolipids, imagwira nawo ntchito kaphatikizidwe ka zotupa ndi kubwezeretsa ma axon. Magwero a triglyceride - saumoni (chinook salmon, red salmon), mbewu ya fulakesi, mpiru wachikaso, maso a macadamia. Pazachipatala, selachoic acid imagwiritsidwa ntchito kuthana ndi zovuta zamaubongo (multiple sclerosis, sphingolipidosis). Komanso pochiza zovuta zamagulu.

Ubwino wa omega-9

Kugwira ntchito kwathunthu kwa endocrine, kugaya chakudya ndi machitidwe ena amthupi opanda omega-9 sachotsedwa.

Ubwino wake ndi uwu:

• kuchepetsa chiopsezo cha matenda ashuga, kukhazikika m'magazi;
• kumanga mapangidwe a zolembera za cholesterol ndi magazi;
• kuchuluka chitetezo chokwanira;
• kusunga zoteteza pakhungu;
• chopinga cha oncology (chimodzimodzi ndi omega-3);
• lamulo kagayidwe;
• kutsegula kwa kupanga mavitamini ake, zinthu ngati mahomoni ndi ma neurotransmitters;
• kusintha kwa nembanemba;
• kutetezedwa kwa nembanemba yam'mimba ya ziwalo zamkati kuzinthu zowononga;
• kusunga chinyezi pakhungu;
• kutenga nawo mbali pakupanga ma membrane amanjenje;
• kuchepa kwa kukwiya, kupumula kwa mayiko okhumudwa;
• kukulitsa kukhathamira kwamakoma amitsempha yamagazi;
• kupereka mphamvu kwa thupi la munthu;
• malamulo a minofu, kukonza kamvekedwe.

Ubwino wa omega-9 ndiosatsutsika, monga zikuwonekera ndi mitundu yambiri yazithandizo zamankhwala. Triglycerides a gululi amathandizira kulimbana ndi matenda ashuga ndi anorexia, mavuto akhungu ndi olumikizana, mtima, mapapo, ndi zina zambiri. Mndandanda wazisonyezo ndikutali, kafukufuku akupitilira.

Mlingo wofunikira tsiku lililonse

Thupi la munthu limafunikira omega-9 nthawi zonse. Voliyumu ya triglyceride iyenera kukhala mu dongosolo la 13-20% yama calories tsiku lililonse obwera. Komabe, zimatha kusiyanasiyana kutengera mtundu wapano, zaka, malo okhala.

Kuwonjezeka kwachizolowezi kumawonetsedwa pazochitika zotsatirazi:

• pamaso pa kutupa zosiyanasiyana etiologies;
• chithandizo cha matenda amtima wamtenda (zomwe zimakhudza - kuletsa kuchuluka kwa mafuta m'mafuta);
• kuchuluka katundu (masewera, kulimbikira).

Kuchepa pakufunika kwa omega-9 ndizofanana pazochitika zotere:

• kuchuluka kwa phospholipids yofunikira (omega-6,3). Izi ndichifukwa chakutheka kwa oleic acid kuti apangidwe kuchokera pazomwe zili pamwambapa;
• kuthamanga kwa magazi;
• mimba;
• GW;
• kudwala ndi kukhumudwa kwa ntchito ya pancreatic.

Kuperewera kwa mafuta a omega-9

Amadziwika kuti zofotokozedwazo triglyceride zimapangidwa m'thupi. Chifukwa chake, kuchepa ndikosowa kwambiri. Zomwe zimayambitsa izi zimaphatikizapo kusala kudya, mono (mapuloteni) zakudya ndi mapulogalamu ochepetsa thupi pochotsa mafuta.

Kuperewera kwa omega-9 kumatha kubweretsa izi:

• kutaya chitetezo chokwanira, matenda opatsirana ndi mavairasi ndi matenda chifukwa cha kuchepa kwa thupi;
• chitukuko cha mafupa a mafupa ndi mafupa;
• matenda am'mimba;
• kuchepa chidwi, kukhumudwa, kukwiya;
• Kubwereranso kwa matenda osachiritsika a minofu ndi mafupa, kutopa ndi kufooka;
• kuchepa kwa tsitsi (kutayika, kufiira, ndi zina);
• kuthamanga magazi;
• kuchuluka kuuma kwa khungu ndi nembanemba mucous, ming'alu;
• kuphwanya microflora kumaliseche, kulephera kubereka;
• ludzu losatha, ndi zina zambiri.

Kusamala za momwe munthu alili komanso kusowa kwa chithandizo chapanthawi yake kumayambitsa matenda amtima. Komabe, kukhathamiritsa ndi mafuta acids kumakhalanso koopsa.

Zotsatira za bongo:

• kunenepa kwambiri (chifukwa cha lipid metabolism metabolism);
• kuwonjezeka kwa matenda opatsirana (kuphwanya kaphatikizidwe ka enzyme);
• magazi kukulira (chiopsezo sitiroko, thrombosis, matenda a mtima);
• matenda a chiwindi (cirrhosis, hepatitis).

Tiyenera kukumbukira kuti kuchuluka kwa omega-9 kumabweretsa mavuto ndi njira yoberekera yaikazi. Zotsatira zake ndi kusabereka, zovuta kutenga pakati. Amayi oyembekezera, fetal fetal chitukuko. Mu unamwino - matenda a lactation.

Njira yothetsera vutoli ndikusintha kadyedwe. Monga mwadzidzidzi - kumwa mankhwala ndi oleic acid.

Kusankha chakudya ndi kusunga

Omega acid amalimbana kwambiri ndi makutidwe ndi okosijeni. Komabe, zogulitsa zomwe zili ndizofunikira malamulo apadera osungira.

Malangizo:

1. Ndikofunika kuti mugule mafuta azamasamba mumitsuko yakuda;
2. Zogulitsa ziyenera kusungidwa mozizira, zotetezedwa ku dzuwa, malo;
3. kugula mafuta osasankhidwa olembedwa kuti "extravirgin". Zili ndi kuchuluka kwa lipids;
4. Chakudya chochokera kuzinthu zathanzi chikuyenera kuphikidwa pamoto wochepa, kutentha kwambiri sikungalandiridwe;
5. mafuta osasankhidwa atatsegula phukusili sangathe kusungidwa kwa miyezi yopitilira sikisi;
6. sikoyenera kuziziritsa mafuta azitona mpaka kuzizira kotsika 7 ° C. Mukadutsa malire awa, imawonekera.

© Baranivska - stock.adobe.com

Zotsatira za omega-9

Mafuta osasankhidwa a masamba amadziwika kuti ndi atsogoleri osatsimikizika azomwe zili mu omega-9. Kuphatikiza pa iwo, mafuta amtengo wapatali amapezekanso muzakudya zina.

Kuphatikiza apo, omega-9s amapezeka mtedza ndi mbewu.

Kugwiritsa ntchito omega-9 pankhani yazodzikongoletsera

Mafuta lipids ndi gawo lofunikira pakhungu la munthu. Amathandizira kukhalabe olimba pamalingaliro ndikuchepetsa makwinya, kukulitsa chitetezo komanso antioxidant. Chofunika kwambiri pankhaniyi ndi oleic acid. Amawonjezeredwa pamilomo, zopangira zosamalira okalamba, zopangira tsitsi, mafuta, ndi sopo wofatsa.

Omega-9 triglycerides akuwonetsa izi:

• kutsegula kwa njira ya khungu kusinthika ndi kupanga kolajeni;
• kuchuluka kwa turgor;
• mayikidwe a microrelief;
• kuchotsa mkwiyo, kuyabwa, etc.;
• kutsegula kagayidwe;
• kukhala ndi mulingo woyenera kwambiri wa kusungunuka kwa khungu;
• kulimbitsa makoma a capillaries;
• kubwezeretsa chovala cha asidi pakhungu;
• kupereka antioxidant kukana mafuta;
• zofewa sebum plugs, kuchepetsa pore kutsekeka;
• kuonjezera mlingo wa chitetezo m'dera khungu;
• matenda a kagayidwe kachakudya, kulimbana ndi mawonetseredwe a cellulite;
• kukulitsa kufalikira kwa khungu pazinthu zomwe zilipo m'mafuta.

Chidule chachidule

Omega-9 lipids ali pafupifupi konsekonse. Amathandizira kusunga ma cell cell ndikupanga ma membrane a neural. Iwo ziziyenda kagayidwe kachakudya zako, yotithandiza kupanga mahomoni.

Popanda omega-9, ntchito yolumikizidwa ya ziwalo zamtima, dongosolo lamanjenje, zotupa ndi m'mimba sizingaganizidwe. Gwero lalikulu la chinthu chamtengo wapatali ndi mafuta a masamba, mbewu zodyedwa, nsomba ndi maso amtedza.

Konzani kagayidwe kake kamatsimikizira kaphatikizidwe ka triglyceride mwachindunji m'matumbo. Zophwanya zimayambitsa kusowa kwa lipid. Kuti mupewe, mungaphatikizepo zakudya zamafuta za tsiku ndi tsiku zotchedwa "extravirgin" (10 ml / tsiku). Kuphatikiza apo - nthangala za zitsamba, fulakesi kapena walnuts (100 g).

Onerani kanemayo: What is Omega 9 (November 2024).