Unsaturated mafuta acids mune zvokudya

The muviri womunhu chakagadzirwa zvinyama, izvo panguva nedanho upenyu kwete chete kuita mabasa avo mupenyu, asi apore pakukuvara, apo kuramba kushanda zvakanaka zvavo uye mukurumari. Chokwadi, nokuti ichi zvavanoda muviri.

Human chikafu musaridzwa

Zvokudya zvinopa muviri pamwe simba, izvo zvakafanira kuramba zvose dzinotsanagura muviri, kunyanya tsandanyama basa, kukura uye patsva kuti munyama. Zvinofanira kurangarirwa kuti chinhu chikuru muviri - pachiyero. Balance - ichi ndicho Zvakanyanya Kunaka Panguva Yepamuviri chigadzirwa kunovhengana mapoka shanu zvakakodzera kuti munhu kudya:

• dheri zvinogadzirwa;
• zvakapfumisa mafuta zvokudya;
• zviyo uye matapiri;
• muriwo nemichero;
• mapuroteni zvokudya.

Mhando mafuta acids

Shared mafuta acids nomuti uye unsaturated. Recent vari polyunsaturated uye monounsaturated. Zvine mafuta acids varipo vari ruomba dzakaoma margarines, polyunsaturated - nemafuta emiriwo, zvinogadzirwa hove uye vamwe nyoro margarines. Monounsaturated acids varipo vari rapeseed, linseed namafuta. Kupfuura zvakafanira uye utano pakati pavo - kare.

The utano Migumisiro unsaturated mafuta acids

Ivo nhaka antioxidant zvivako uye kudzivirira remafuta akawandisa iri ropa kubva oxidation. Recommended yaunodya pakati polyunsaturated mafuta acids - vanenge 7% rugwaro huwandu uye monounsaturated - 10-15%.

Unsaturated mafuta acids zvinodiwa dzose kushanda yose muviri. The chinokosha vavo vanotenda zvivako Omega-3 naOmega-6. Havana synthesized pasina ari mumuviri womunhu, asi zvinokosha kuti iye. Saka unofanira kuva nechokwadi kuti kuvabatanidzira zvokudya, optimally kusarudza zvokudya vakapfuma izvi zvinhu.

Properties pamusoro Omega acids

Nezvezvokudya kare kuziva mashandiro naOmega-3 mafuta acids vavo nomukaka - prostaglandins. Avanotarisira kurichinja nhume mamorekuru inotokonya kana kudzvinyirira kuzvimba, zvinobatsira chaizvo kuti kuzvimba mapfundo, tsandanyama marwadzo, mapfupa marwadzo, iyo kazhinji kunoonekwa vakwegura. Unsaturated mafuta acids chiwedzere zvirwere, kuderedza zviratidzo dzinonzi rheumatoid arthritis uye osteoarthritis.

Ivo kuvandudza mapfupa mineralization, panguva iyoyowo nokuwedzera arambe achirema yavo uye simba. Uyezve, Omega-3 nuna asidhi zvikuru kubatsira kuti mwoyo uye ropa midziyo. Imwe zvivako Omega-unsaturated acids vakabudirira kushandiswa zvizorwa zvinangwa muchimiro zvokuwedzera zvokudya, vane maonero kukanganisa hutano ganda. Mafuta acids vari yakazara uye unsaturated zvisingapindirani dzavo Mishonga ehupfumi kuti unsaturated mafuta ari macalorie mashoma pane zvakafanana zvine mafuta. Chemical mamorekuru Omega-3 ine pairing pamwe 3 kabhoni maatomu metiluglerodom naOmega-6 chokuita pairwise remubatanidzwa matanhatu kabhoni maatomu pamwe metiluglerodom. Omega-6 mafuta acids, vakawanda dzinowanikwa miriwo mafuta uye nemarudzi ose nzungu.

Products rurefu Kuwanda unsaturated mafuta acids

Sea hove, akadai Tuna, Sarimoni uye mackerel, rupo pamwe naOmega-unsaturated mafuta acids. Izvi miriwo analogues paukuru sezvo flaxseed uye mafuta canola, mbeu nhanga,-siyana nzungu. The mafuta hove dziri naOmega-3 mafuta acids. Zvachose unogona kutsiva mafuta linseed.

The yakanakisisa kunobva izvi zvinhu - mafuta hove dzakadai mackerel, asi kupinda zvaunodya unsaturated mafuta acids vanogona kuva nenzira dzakawanda.

1. Buy Omega-3 yemwoyo zvigadzirwa. Zvino kazhinji akawedzera kuti chingwa, mukaka uye nechipo namazariro.
2. Shandisa mafuta linseed, kutsiva sunflower mafuta uye majarini. Chakawedzera milled flaxseed kupinda furawa kubikira, salads, soups, bota, yoghurts uye zvokuseredzera.
3. Nyorawo mu zvaunodya nzungu, kunyanya fruit, Brazil, nemipaini uye nevamwe.
4. Wedzerai unrefined mafuta omuorivhi chero zvokudya. It kwete chete zvinogara muviri zvinokosha acids, asi kunobatsirawo kugaya zvokudya.

Kungwarira inofanira kushandiswa unsaturated mafuta acids vari varwere cheshuga kana nokutora anticoagulants. Zvingavhiringidza kweropa uye mutemo shuga. Vakadzi vane pamuviri haagoni kutora mafuta hove, nokuti rine zvakawanda vhitamini A, riri zvinokuvadza fetus.

Unsaturated mafuta acids mune zvokudya

Monounsaturated acids vane rupo:

• kodhi chiropa mafuta;
• maorivhi;
• yekotapeya;
• muriwo anonhuwirira.

Polyunsaturated mafuta:

• nzungu;
• nhanga mbeu, sunflower, neshinda sesame;
• soyabhinzi;
• Nuna hove marudzi;
• zviyo, cottonseed, sunflower, soybean uye mafuta linseed.

Yakazara mafuta hazvina kuipa sezvo vanhu kuvafunga, uye vanoramba zvakazara kwete zviripo. Monounsaturated uye polyunsaturated mafuta vanofanira kuva huru hudyiwe zuva nezuva mafuta, uye panguva nenguva waiti muviri, sezvo ivo vanotsigira Absorção de Água mapuroteni, faibha, kuvandudza kushanda mahormone. Kana mafuta ari zvachose pachena zvavo kudya, simba ndangariro chaitika.

Isomers mu kupatsanurwa zvokudya

Panguva pakugadzirira margarine nokuzadzikiswa dikidiki unsaturated miriwo mafuta pasi kumusoro tembiricha zvichikonzera transizomerizatsiyu mamorekuru. Vose Organic zvinhu vane chaiwo geometrical marongerwo. Kana solidification margarine Kishi-mhiri isomers vari kufamba chokuita kupanana linolenic asidhi uye vakandizvidza kunokuvadza remafuta akawandisa rinoti, zvichikonzera mwoyo uye vascular chirwere. Oncologists vanoti mhiri unsaturated mafuta acids vanotsamwisa kenza.

In chii zvigadzirwa vari kupfuura mhiri?

Chokwadi, vakawanda vavo vari zvokudya yokutsanya, akagadzirira mune yakawanda mafuta. Somuenzaniso, muna mbatatisi Chips rine vanenge 30%, uye French fries - anopfuura 40%.

In kugadzirwa confectionery zvigadzirwa mhiri unsaturated mafuta acids vari kuwanda kubva 30 kusvika 50%. In margarines nhamba yavo kunosvika 25-30%. In yakavhenganiswa mafuta munguva chakabikwa mutational vakaumba 33% of mamorekuru, sezvo kushandurwa rinoitwa remelt mamorekuru, izvo Inowedzera paumbwe mhiri-isomers. Kana margarine ru- vanenge 24% mhiri-isomers, pachiyero chakabikwa kwacho kunowedzera chaizvo. The mbishi miriwo mafuta zviri 1% mhiri isomers mu ruomba vanenge 4-8%. In mhuka mhiri mafuta vari zvinobva 2% 10%. Yeuka kuti mhiri mafuta - zviri marara uye kunofanira kuregwa zvachose.

Impact pamusoro womunhu polyunsaturated mafuta acids haisati aizvinzwisisa, asi iye zvino pachena kuti kwenguva utano uye tichishingaira munhu upenyu zvaunodya vanosungirwa kuzozivisa zvigadzirwa, ane unsaturated mafuta acids.