Mafuta acid
1K 0 02.05.2019 (yasinthidwa komaliza: 02.07.2019)
Zambiri zanenedwa za kuchepa thupi! Nthawi zina amatinso kuonda sikungatheke popanda mafuta. Zimayambitsa kukayikira, sichoncho? Komabe, izi ndizochitikadi. Pali mafuta ambiri osiyanasiyana. Mwachitsanzo, omega-6 fatty acids.
Kodi fatty acids ndi chiyani?
Mafuta ndi gawo lofunikira pakukula kwama metabolism. Awa ndi mafuta omwe amayenera kulowa mthupi la munthu pamodzi ndi mapuloteni ndi chakudya. Ndendende. Ndipo zilibe kanthu kochita ndi "mbali" zosadziwika zomwe zatulukira m'chiuno mwa thalauza.
Mafuta omwe amapezeka mchakudya amaphatikizapo mafuta acids ndi glycerin. Chomalizachi ndi mtundu wa mowa. Sikuwoneka ngati ethanol wamba, ilibe mawonekedwe ndi kununkhira. Kufanana kwawo kokha ndiko kupezeka kwa "-OH" mu kapangidwe ka mankhwala.
Malinga ndi mtunduwo, mafuta atha kukhala:
- Okhutitsidwa. Zimakhala zovuta kuti thupi lizidya, motero sizingagawike. Mwanjira ina, kulowa mkati, amakhala "malo ogulitsa". Choyipitsitsa chake, mafuta okhutira amamangirira ndikulemba mitsempha yamagazi, ndikupangitsa matenda osiyanasiyana.
- Osatulutsidwa (EFA). Ma molekyulu osakhazikika amatha kupukusika mosavuta ndikuwonongeka. Ndi mono- ndi polyunsaturated. Gulu lachiwiri limaphatikizapo omega-3 (α-linolenic acid, ALA) ndi omega-6 (linolenic acid).
Kukhazikitsa omega-3 ndi omega-6
Mafuta a Polyunsaturated acid ndi amtengo wapatali. Amakhala ndi zovuta zosiyanasiyana pamthupi la munthu.
Nazi zomwe angathe:
- chotsani "cholesterol" choyipa, ndikuwonjezera kuchuluka kwa "chabwino". Sungunulani zikwangwani zomwe zilipo kale. Bwino ntchito minofu ya mtima ndi magazi zikuchokera;
- khalani ndi phindu pachiwindi, ngati hepatoprotectors;
- yotithandiza chapakati mantha dongosolo;
- pewani matenda;
- kuonjezera mlingo wa chitetezo;
- yambitsani ntchito yamatenda am'mimba, kulimbikitsa kupanga michere, ndi zina zambiri.
Nkhani yokhudza polyunsaturated fatty acids itha kukhala yayitali. Komabe, mutu wazokambirana zathu lero ndi omega-6.
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Omega-6 maubwino
Omega-6 ili ndi linolenic acid. Pamodzi ndi izo - ena: arachidonic, gamma-linolenic (GLA), ndi zina. Sizomveka kuzitchula, chifukwa biology ya molekyulu siimakambirana.
Omega-6 ndikofunikira mthupi:
- imayambitsa ubongo;
- imathandizira kuchotsedwa kwa zinthu zoyipa;
- zimakhudza mkhalidwe wa misomali, khungu, tsitsi ndi mafupa;
- kumabweretsa chitetezo;
- imayendetsa njira zamagetsi;
- Amathandiza polimbana ndi kupsinjika ndi kukhumudwa.
Mlingo watsiku ndi tsiku
Chamoyo chilichonse ndichokha. Chifukwa chake, kufunikira kwa omega-6 ndikosiyana ndi aliyense. Akatswiri azaumoyo amalengeza kuti pafupifupi kudya kwa polyunsaturated mafuta acid tsiku lililonse mpaka 4.5-8 g.
Kufunika kwa omega-6 kumatha kusiyanasiyana kutengera mawonekedwe akunja:
- miyezi yozizira. Thupi limafunikira mphamvu yowonjezera yowonjezera kutentha kwake;
- kuwonjezeka kwa matenda osachiritsika (makamaka ndikubwezeretsanso matenda am'mimba);
- kusowa kwa retinol (vit. A) ndi zinthu zina zosungunuka ndi mafuta;
- mimba.
Pofika nyengo yotentha, kufunika kumachepa. Kuphatikiza apo, anthu omwe ali ndi vuto lotsika magazi amafunika kuchepa kwa omega-6s tsiku lililonse. Sitiyenera kuyiwala zakusintha kwa zinthu m'thupi. Kuperewera sikungokhala kowopsa kuposa kupitirira muyeso.
Kuperewera kwa mafuta acid ndi kutentha kwambiri
Pofuna thanzi, munthu sayenera kuyiwala za kuchuluka kwa michere. Kulephera kwa Omega-6 kumawopseza ndi zotsatirazi:
- matenda a malo;
- kufooketsa chitetezo chokwanira (zotsatira zake ndi matenda a etiology);
- zovuta zam'madzi;
- magazi kukulira (chifukwa - matenda a mtima, chiopsezo sitiroko, etc.).
Omega-6 imathandizira kuthandizira kukongola kwachilengedwe ndi thanzi. Kuti tichite izi, ndikwanira kudya mafuta ochuluka kwambiri. Kuperewera kumadzala ndi ukalamba usanakwane.
Kuchulukitsa kwa EFA mthupi kumawopseza kutupa kwa ziwalo zamkati. Mwachitsanzo, zochitika za chitukuko cha oncology zimadziwika ndi zamankhwala. Matenda okhumudwa ndi chizindikiro chotsimikizika. Ngati mukuda nkhawa ndi izi, muyenera kuwunika mwachangu zomwe mumadya.
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Zotsatira za Omega-6
Omega-6 polyunsaturated fatty acid ndi imodzi mwazinthu zomwe sizipangidwa ndi thupi la munthu ndipo zimayenera kumeza chakudya.
Mndandanda wa zakudya zolemera za EFA:
- Mtedza, mbewu za fulakesi, ndi zina. Maso a Walnut amakhala ndi kuchuluka kwa EFA (pafupifupi 11,430 mg / 30 g). Amatsatiridwa ndi nthanga za nthakisi: 1818 mg / 30 g. Zogulitsazi ndizokwera kwambiri ndipo ndizovuta kugaya, chifukwa chake sizingagwiritsidwe ntchito molakwika.
- Mafuta a masamba. Choyamba mu TOP ndi chimanga (supuni ya 7724 mg / 1). Ndiye - zitsamba (supuni 5576 mg / 1), pambuyo - flaxseed (supuni 1715 mg / 1). Komabe, mukamadya mafuta, munthu ayenera kukumbukira kuti sangasinthe zida zonse za mbewu. Otsatirawa ali ndi zakudya zambiri komanso zinthu zina zothandiza. Ndibwino kuti musankhe mafuta osindikizidwa ozizira. Amagwiritsidwa ntchito popangira chakudya chokonzekera.
- Nkhuku (nandolo za mwanawankhosa) ndi phala. Zomwe zili mu EFA muzogulitsazi ndi pafupifupi 2500 mg / 100 g.
- Ziwombankhanga zamkati. Zipatso zotentha izi ndizomwe zimakhala ndi omega-6 zomwe zili pakati pa zipatso ndi zipatso (1689 mg / 100g).
- Rye, buckwheat (950 mg / 100 g).
- Nsomba. Trout muli 380 mg wa omega-6 pa 100 ga, nsomba - 172 mg / 100 g
- Rasipiberi (250 mg / 100 g).
- Kolifulawa ndi kabichi woyera (29 mg ndi 138 mg, motsatana). Kuphatikiza apo, ndi kolifulawa yemwe amawonetsa kuphatikiza kwa omega-6 ndi omega-3.
- Zamkati zamkati (33 mg / 100 g).
- Masamba a letesi (dandelion tsamba, sipinachi, letesi, etc.) Poyerekeza ndi maso amtundu, pali ma EFA ochepa kwambiri. Komabe, muyeso wapadera wazinthu zamtengo wapatali sizingathandize kokha kukhala ndi thanzi labwino, komanso kuchepa thupi. Maluwa odyera ndi zakudya zopatsa thanzi. Pogaya iwo, thupi limagwiritsa ntchito mphamvu zambiri kuposa momwe limalandirira.
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Kusamala ndi kusinthanso!
Chiwerengero choyenera cha omega-3 mpaka omega-6 ndi 1: 1. Ma EFA awa amakhala ndi zotsatira zosokoneza thupi. Pogwira ntchito yofanana, amathandizana wina ndi mnzake.
Mwachizoloŵezi, zimakhala zosiyana. Monga lamulo, kuchuluka kwa 1: 4 kokha kumatheka. Kuchuluka kwa ma EFA ochokera kunja ndi omega-6. Zimachitika kuti kuchuluka kumawoneka ngati 1:30! Zotsatira zosapeŵeka ndi kusalinganizana ndi zovuta zonse zomwe zingachitike.
Yankho lake ndi omega-3s. Kapenanso, zovuta zama EFAs Omega-3-6-9. Kutsatira malangizowa moyenera kumathandizira kuthetsa mavuto omwe alipo kale. Komanso kubwezeretsa thanzi, kuwonjezera mphamvu ndi kupirira, zomwe ndizofunikira kwambiri kwa othamanga.
Zowonjezera
Zowonjezera zokhala ndi omega-6 zokha sizipezeka. Koma akatswiri azakudya ndi madotolo nthawi zambiri amalangiza kugwiritsa ntchito mafuta atatu osakanikirana: omega 3, 6 ndi 9.
| Dzina la chowonjezera cha zakudya | Mlingo (mg) | Fomu yomasulidwa (makapisozi) | Mtengo, pakani.) | Kuyika chithunzi |
| Omega 3-6-9 TSOPANO Zakudya | 1000 | 250 | 1980 | |
| Super Omega 3-6-9 TSOPANO Zakudya | 1200 | 180 | 1990 | |
| Omega 3-6-9 Complex Natrol | 1200 | 90 | 990 |
