Mafuta adagwa posachedwa. Pazimenezi, izi ndi zowona - zakudya za mafuta ndi zamchere kwambiri, ndipo pofunafuna mgwirizano, kalori iliyonse imene idya idakanidwa. Koma musaiwale kuti kukana kwathunthu kalasi iyi ya zakudya kungabweretse mavuto aakulu. Ndiponsotu, maonekedwe awo akuphatikizapo zigawo zambiri zofunika kuti ntchito ya thupi lathu izikhala yabwino: mwachitsanzo, polyunsaturated mafuta acids.
Kodi kugwirizana uku ndi chiyani?
Ngati mukukumbukira maphunziro a sukulu, zimakhala kuti mafuta ndi magulu a glycerin ndi mafuta acids.
Mafuta a mavitamini ndi zinthu zina zomwe zimapangitsa kuti mamolekyu a -COOH chidutswa, chomwe chimayambitsa asidi katundu, chikugwirizana ndi maatomu a mpweya, zomwe zimagwirizana ndi sequentially. Pa atomu iliyonse ya kaboni yokhala ndi ma hydrogen angapo, motero, kapangidwe kamakhala ndi mawonekedwe otsatirawa:
CH3- (CH2-CH2) n-COOH
Zikuchitika kuti mu zizindikiro zina "carbon" imagwirizana wina ndi mzake osati 1, koma ndi mawiri awiri:
CH3- (CH = CH) n-COOH
Zida zoterezi zimatchedwa unsaturated.
Ngati pali maatomu ambiri a pakompyuta, amakhala ogwirizana ndi chigwirizano chachiwiri, ndiye zida zotchedwa polyunsaturated, kuchokera ku Greek "polis", zomwe zimatanthauza zambiri.
Zotsatira zake, zimagawidwa m'magulu angapo, monga:
- omega-9;
- omega-6;
- omega-3 polyunsaturated acids.
Mmodzi mwa iwo osaturated acid, ndi wotsimikizirika ndi zomwe atomu ya carbon, ngati tiyambira ndi osali acid omwe mapeto a molekyulu (CH3-), chiwiri choyamba ndi-bond.
Mwa njira, thupi lathu limapanga omega-9 acids, koma oimira magulu awiri omwe timapeza, kokha, kuchokera ku chakudya.
N'chifukwa chiyani polyunsaturated mafuta acids amafunika?
Mafakitale amenewa ndi chinthu chofunika kwambiri kuti chipolopolo cha maselo onse a nyama - chomwe chimatchedwa selo. Komanso, chovuta kwambiri ndi ntchito ya selo, kukwera kwake kwa mafuta a polyunsaturated kumakhala mu chipolopolo chake. Mwachitsanzo, mu memphane ya retina ya diso lathu, pafupifupi 20 peresenti ya zidulozi, ndipo mu chipolopolo cha maselo ofooka ochepa, zomwe zilipo ndi zosakwana 1%.
Kuphatikiza pa ntchito yomanga, zinthu izi zimafunikira kuti zamoyo zikhale zamoyo - zinthu zomwe zimakhudza ntchito ya selo momwe mahomoni am'deralo "anapangidwira." Ndikufuna kuti ndiyankhule zambiri za iwo, popeza mankhwalawa ndi omwe amayambitsa njira zambiri zomwe zimachitika m'thupi lathu.
Choncho, ma-hormone amatha kulamulira zinthu monga kuyamba kapena kutha kwa ululu ndi kutupa, komanso zimakhudza mphamvu yothetsera magazi. Zimapangidwa, monga tatchulidwa pamwamba, kuchokera ku zidulo zomwe tidziwika kale, zomwe zili mu selo. Ndipo, kuchokera m'magulu osiyanasiyana, mahomoni amapangidwa kuti athetse mavuto osiyanasiyana. Choncho, kuchokera ku omega-6 acids amapangidwa zinthu zomwe zimachititsa kuti thupi laumunthu likhale lokwanira kuwononga zachilengedwe. Zikodzo zoterezi zimachulukitsa coagulability ya magazi, zomwe zimateteza kutayika kwakukulu pa zilonda, komanso zimayambitsa kutupa ndi kupweteka - zotsatira zosasangalatsa, koma zofunikira kuti tipulumuke. Komabe, ngati zinthuzi zili zopitirira malire, njirayi imachotsedwa: magazi amayamba kukhala ovuta kwambiri, kuthamanga kwa magazi, mawonekedwe a magazi m'mitsempha ya mitsempha, chiwopsezo cha mtima ndi kukwapulika kwa sitiroko kumawonjezeka, ndipo zotsatira zowonjezereka zimawonjezeka.
Mahomoni omwe amapezeka ku omega-3 polyunsaturated acids ali ndi zotsatira zosiyana: amachepetsa kupsinjika, kuchepetsa magazi, kuchepetsa ululu. Komanso, pamwamba pa ma omega-3 acids m'thupi, mavitamini ochepa amachokera ku omega-6 acids. Komabe, simuyenera kusiya zonsezi, chifukwa pakadali pano, kuperewera kwa coagulability kwa magazi ndi kuchepa kwa chitetezo chapafupi kumaperekedwa. Ndibwino kuti, ngati chakudya cha omega-6 chikhale gawo limodzi la omega-3 fatty acids.
Mitengo yochuluka mu mafuta a polyunsaturated acids
Magwero a polyunsaturated mafuta acids ndi awa:
- mafuta ambiri a masamba, mwachitsanzo - mpendadzuwa, azitona, rapesed, linseed, soya;
- mtedza ndi mbewu - nthikiti, walnuts, mbewu za mpendadzuwa;
- nsomba, herring, mackerel, saumoni, dzimbiri, tuna, capelin, mahatchi a horse;
- cod mafuta a chiwindi.
Komabe, ziyenera kuganiziridwa kuti mu zomera muli makamaka omega-6 polyunsaturated mafuta acid, komanso omega-3 acids.