Mafuta kagayidwe (lipid metabolism) m'thupi

Tipitiliza kulingalira za mutu wa njira zamagetsi. Yakwana nthawi yoti mukonzekere bwino zakudya za othamanga. Kumvetsetsa ma nuances onse am'magazi ndichofunikira pakuchita masewera. Kukonzekera bwino kumakuthandizani kuti musiye njira zakadongosolo ndikusintha zakudya zanu payekha mogwirizana ndi zosowa zanu, kupeza zotsatira zachangu komanso zokhalitsa pamaphunziro ndi mpikisano. Chifukwa chake, tiyeni tiwone mbali yotsutsana kwambiri pa ma dietetics amakono - mafuta kagayidwe.

Zina zambiri

Zasayansi: mafuta amadzilowetsa ndikusweka mthupi lathu mosankha. Chifukwa chake, kulibe ma enzyme m'magawo am'mimba amunthu omwe amatha kugaya mafuta. Chiwindi chimalowerera chimangofuna kuwachotsa mthupi mwachidule kwambiri. Mwina aliyense amadziwa kuti kudya zakudya zamafuta zambiri kumayambitsa nseru.

Kuchulukitsa mafuta kumabweretsa zotsatirapo ngati:

• kutsegula m'mimba;
• kudzimbidwa;
• kapamba;
• totupa kumaso;
• mphwayi, kufooka ndi kutopa;
• chomwe chimatchedwa "matsire onenepa".

Kumbali inayi, kuchuluka kwamafuta acid m'thupi ndikofunikira kwambiri pakukwaniritsa masewera othamanga - makamaka pakukulitsa kupirira ndi nyonga. M'kati mwa lipid metabolism, machitidwe onse a thupi amayendetsedwa, kuphatikiza mahomoni ndi majini.

Tiyeni tiwone bwino mafuta omwe ali abwino mthupi lathu, komanso momwe tingawagwiritsire ntchito kuti athandizire zomwe tikufuna.

Mitundu ya mafuta

Mitundu yayikulu yamafuta amchere omwe amalowa mthupi lathu:

• zosavuta;
• zovuta;
• mosasamala.

Malinga ndi mtundu wina, mafuta amagawika monounsaturated ndi polyunsaturated (mwachitsanzo, apa mwatsatanetsatane za omega-3) fatty acids. Awa ndi mafuta othandizira anthu. Palinso mafuta okhathamira, komanso mafuta amafuta: awa ndi mankhwala owopsa omwe amalepheretsa kuyamwa kwa mafuta ofunikira, amalepheretsa mayendedwe amino acid, ndikulimbikitsa njira zamagetsi. Mwanjira ina, mafuta otere safunika ndi othamanga kapena anthu wamba.

Zosavuta

Choyamba, lingalirani zoopsa kwambiri koma, nthawi yomweyo, – mafuta ofala kwambiri omwe amalowa mthupi lathu ndi mafuta osavuta.

Zomwe zimawapangitsa kukhala apadera: zimawonongeka chifukwa chothandizidwa ndi asidi wakunja, kuphatikiza madzi am'mimba, kukhala mowa wa ethyl komanso mafuta osakwanira.

Kuphatikiza apo, ndi mafuta awa omwe amakhala gwero la mphamvu zotsika m'thupi. Amapangidwa chifukwa cha kusintha kwa chakudya m'chiwindi. Izi zimachitika m'njira ziwiri - mwina kaphatikizidwe ka glycogen, kapena kukulira kwa minofu ya adipose. Minofu yotereyi imapangidwa ndi shuga wambiri, kotero kuti nthawi yovuta thupi limatha kupanga mphamvu kuchokera pamenepo.

Mafuta osavuta ndiwoopsa kwambiri kwa wothamanga:

1. Kapangidwe kosavuta ka mafuta pafupifupi sikatsitsa kagayidwe kake ndi dongosolo la mahomoni. Zotsatira zake, munthu amalandira mosavuta kalori yochulukirapo, yomwe imabweretsa kunenepa kwambiri.
2. Zikawonongeka, mowa, chamoyo chakupha, chimatulutsidwa, chomwe sichingathe kusungunuka ndikupangitsa kuwonongeka kwa thanzi labwino.
3. Amanyamulidwa popanda kuthandizidwa ndi mapuloteni ena onyamula, zomwe zikutanthauza kuti amatha kumamatira pamakoma amitsempha yamagazi, yomwe imadzaza ndi mapangidwe a zolembera za cholesterol.

Kuti mumve zambiri pazakudya zomwe zimapukusidwa ndi mafuta osavuta, onani gawo la Food Table.

Zovuta

Mafuta ovuta amtundu wazinyama omwe ali ndi zakudya zoyenera amaphatikizidwa ndi minofu yolimba. Mosiyana ndi omwe adawatsogolera kale, awa ndi magulu amitundu yambiri.

Tilembereni zofunikira zazikulu zamafuta malinga ndi momwe zimakhudzira thupi la wothamanga:

• Mafuta ovuta samapukusidwa popanda thandizo la mapuloteni onyamula aulere.
• Potsatira mafuta moyenera mthupi, mafuta ovuta amathandizidwa ndikutulutsa mafuta othandiza.
• Siziikidwa mwanjira yamafuta a cholesterol pamakoma a mitsempha.
• Ndi mafuta ovuta, ndizosatheka kukhala ndi mafuta owonjezera - ngati mafuta ovuta amathandizidwa mthupi osatsegula depo yoyendera ndi insulin, yomwe imapangitsa kutsika kwa magazi m'magazi.
• Mafuta ovuta amapanikiza maselo a chiwindi, omwe amatha kubweretsa kusamvana kwamatumbo ndi dysbiosis.
• Njira yothetsera mafuta ovuta kumabweretsa kuwonjezeka kwa acidity, komwe kumakhudza mkhalidwe wa m'mimba ndipo kumadzaza ndikukula kwa matenda am'mimba ndi zilonda zam'mimba.

Pa nthawi imodzimodziyo, mafuta acids amitundu yambiri amakhala ndi maulamuliro omangidwa ndimilomo yamadzimadzi, zomwe zikutanthauza kuti atha kupita kudziko lamankhwala omasuka atatenthedwa ndi kutentha. Mafuta ovuta pang'ono ndiabwino kwa othamanga, koma sayenera kuthandizidwa ndi kutentha. Pachifukwa ichi, amapangidwanso kukhala mafuta osavuta ndikumasulidwa kwa zinthu zowopsa zaulere (zomwe zingayambitse khansa).

Zosankha

Mafuta osasinthasintha ndi mafuta okhala ndi mtundu wosakanizidwa. Kwa wothamanga, awa ndi mafuta athanzi kwambiri.

Nthawi zambiri, thupi limatha kusintha lokha mafuta ovuta kukhala osasinthasintha. Komabe, pakasintha lipid mu fomuyi, amamasulidwa kuledzera ndi zopitilira muyeso zaulere.

Kudya mafuta osasinthasintha:

• amachepetsa mwayi wopanga zopanga zaulere;
• amachepetsa mwayi wopezeka m'matumba a cholesterol;
• zimakhudza kwambiri kaphatikizidwe ka mahomoni othandiza;
• pafupifupi si kutsegula dongosolo m'mimba;
• sizimayambitsa kuchuluka kwa ma calories;
• musapangitse kuchuluka kwa asidi.

Ngakhale pali zinthu zambiri zothandiza, ma polyunsaturated acids (makamaka awa ndi mafuta osasinthasintha) amatha kupangika mosavuta kukhala mafuta osavuta, ndipo zovuta zomwe zimakhala zopanda mamolekyulu zimapukusidwa mosavuta kukhala zopitilira muyeso, kupeza mawonekedwe athunthu amolekyulu ya glucose.

Ndipo tsopano tiyeni tisunthire kuti kuyambira pa njira yonse ya zamagetsi wothamanga ayenera kudziwa zamadzimadzi amadzimadzi mthupi:

Ndime 1. Zakudya zachikale, zosasinthidwa ndimasewera, zimakhala ndi ma molekyulu ambiri osavuta a mafuta. Izi ndi zoipa. Kutsiliza: amachepetsa kwambiri kugwiritsa ntchito mafuta acids ndikusiya kuyika mafuta.

Mfundo 2. Mothandizidwa ndi kutentha kwa mafuta, polyunsaturated acid imawola ndi mafuta osavuta. Kutsiliza: sinthanitsani zakudya zokazinga ndi zophika. Mafuta azamasamba ayenera kukhala gwero lalikulu la mafuta - lembani masaladi nawo.

Mfundo 3... Pewani mafuta zidulo ndi chakudya. Mothandizidwa ndi insulini, mafuta, osafunikira kwenikweni mapuloteni onyamula, amalowa mu lipid depot. M'tsogolomu, ngakhale panthawi yoyaka mafuta, amamasula mowa wa ethyl, ndipo izi ndizopweteketsa kwambiri kagayidwe kake.

Ndipo tsopano zamaubwino amafuta:

• Mafuta ayenera kudyedwa, chifukwa amapaka mafupa ndi mitsempha.
• Pochita mafuta kagayidwe, amapezeka kaphatikizidwe ka mahomoni oyambira.
• Kuti mupange maziko abwino a anabolic, muyenera kukhala ndi mafuta ochepa a omega 3, omega 6 ndi omega 9 m'thupi.

Kuti mukwaniritse bwino, muyenera kuchepetsa kuchuluka kwa kalori kuchokera pamafuta mpaka 20% yazakudya zanu zonse. Nthawi yomweyo, ndikofunikira kuwamwa limodzi ndi zomanga thupi, osati ndi chakudya. Poterepa, kunyamula ma amino acid, omwe apangidwa m'malo amchere am'mimba, azitha kupukusa mafuta owonjezera pafupifupi nthawi yomweyo, kuwachotsa m'magazi ndikuwapukusa kumapeto kwa ntchito yofunikira ya thupi.

Zamgululi tebulo

Zotsatira

Chifukwa chake, malingaliro a nthawi zonse ndi anthu "kudya mafuta ochepa" ndiowona pang'ono. Mafuta ena amchere sangasinthe ndipo ayenera kuphatikizidwa pazakudya za wothamanga. Kuti mumvetsetse momwe othamanga ayenera kudya mafuta, nayi nkhani:

Wothamanga wachichepere amayandikira mphunzitsi ndikufunsa: momwe angadyere mafuta moyenera? Wophunzitsa amayankha: osadya mafuta. Pambuyo pake, wothamanga amadziwa kuti mafuta ndi oyipa mthupi ndipo amaphunzira kukonzekera chakudya chawo popanda lipids. Kenako amapeza mabowo pomwe kugwiritsa ntchito lipids kumakhala koyenera. Amaphunzira momwe angagwiritsire ntchito mapulani osiyanasiyana amafuta. Ndipo akadzakhala mphunzitsi, ndipo wothamanga wachinyamata amabwera kwa iye ndikufunsa momwe angadyere mafuta moyenera, amayankhanso kuti: osadya mafuta.

Onerani kanemayo: Lipid metabolism Part I, Synthesis of fatty acids (Mulole 2025).