mafuta

Mafuta ari organic compounds anosanganisira glycerol esters, fatty acids uye zvakanyanya bioactive zvinhu. Mafuta uye mafuta-akaita zvinhu zvinoratidzirwa neshoko rinowanzo - lipids.

Mumuviri wemunhu, mazhinji eiyo lipids akaiswa mukati me subcutaneous tishu uye adipose tishu. Aya makomisheni anowanikwa mune tsandanyama tishu, chiropa, uye uropi. Mumiti, mafuta anogona kuwanikwa mumichero nembeu. Munyika yemiti, iyo inonzi mbeu yemafuta inonyanya kuzara ne lipids.

Terminology yakaoma

Iwe unogona kutaura pamusoro pebasa rinokosha remafuta mumuviri wemunhu kwenguva yakareba uye yakawanda, kunyanya sezvo kune zvakawanda zvishoma-zvinozivikanwa uye zvinofadza zvikuru. Asi chekutanga, zvakakosha kuti unzwisise izwi rekuti urege kuvhiringika.

Lipid ndiro izwi guru. Ivo vanoratidza chinhu chine mafuta-anonyungudika molecule. Zvichitaurwa zviri nyore, mafuta ese, mafuta acids, mafuta-anonyungudika mavhitamini uye phospholipids mumasero membranes ari lipids.

Fatty acids ndiwo matombo ekuvaka emuviri. Vanochengeta simba, iro muviri unoshandura kuva mafuta kana zvichidiwa.

Triglycerides ndiwo lipids ane chimiro chetatu fatty acids uye glycerol molecule. Yese triglycerides yakakamurwa kuita 2 mapoka: yakazara (inowanikwa munyama nemukaka) uye unsaturated acids (inowanikwa mukudya kwezvirimwa). Kubva pakuona kweanatomical, mafuta ari pasi peganda anewo triglycerides.

Sterol (kana sterol) iboka diki rema steroid anoshanda pamusimboti wemahomoni. Mumuviri vanoita basa rechikamu chechimiro chemasero (mune membrane). Tora chikamu mumetabolism, inokanganisa cholesterol mazinga: chirimwa sterols inovhara kunyura kwe "yakaipa" cholesterol muura.

Phospholipids - vane basa rekuumbwa mumuviri. Sero membrane inoumbwa ne phospholipids. Kuita kwemasero ese kunoenderana nawo. Mazhinji phospholipids anowanikwa mune membrane dzechiropa, uropi uye moyo masero. Iwo chinhu chakakosha che sheath yehunde yetsinga, inobatanidzwa muropa coagulation uye tishu patsva.

Kemikari uye biological basa

Kutaura nezve basa re lipids kune chipenyu chipenyu, chekutanga chakakosha kuziva kuti lipids chikamu chemasero anenge ese marudzi ematishu, uye pamwe chete nemacarbohydrates anopa basa rakakosha uye simba metabolism. Uye zvakare, kuunganidza mu subcutaneous akaturikidzana uye akatenderedza nhengo (muine dhasi inonzwisisika) vanogadzira cushion inodzivirira: vanopa dziviriro kubva mukukuvadzwa kwemichina, vanopa kupisa kwekupisa.

Adipose tissue cells idura rezvikafu zvinogadzira simba remuviri. Nenzira, iyo oxidation ye 1 gramu yemafuta inopa muviri 9 kilocalories. Kuenzanisa: kana oxidizing yakawanda yakafanana yeprotein kana makhahydrates, chete 4 kilocalories yesimba inogadzirwa.

Natural lipids inopfuura makumi matanhatu emhando dzemafuta acids ane akasiyana zvivakwa. A fatty acid molecule iketani yakakosha yemaatomu ekabhoni akabatana akakomberedzwa nemaatomu ehydrogen. Zvinhu zvemafuta zvinoenderana nehurefu hwayo. Iyo yakareba cheni, mafuta akasimba anoumbwa. Mafuta emvura ane chimiro chemolecular ine tambo pfupi dzeatomu.

Iko kunyunguduka kwemafuta kunoenderana nemorekuru: iyo yakakwira molecular uremu, zvakanyanya kuoma kuti mafuta anyunguduke, uye zvakanyanya kunyungudika, zvakanyanya kuoma kuti muviri ugaye.

Zvinoenderana nemhando yekufananidza, mafuta akakamurwa kuita mapoka matatu. Vamiririri vekutanga vanobatwa nemuviri ne 97-98%. Dzinonyunguduka patembiricha iri pasi pe36,6 degrees. Kana kunyunguduka kunoda 37 degrees uye pamusoro, mafuta akadaro anotorwa muhuwandu hwe90%. Uye chete 70-80% ndiyo inokwanisa kuenzanisa kana chinhu chacho chichida kanenge 50-60 madhigirii Celsius kuti anyunguduke.

Kurongeka kwemafuta chaiwo

Mafuta Akaguta:

• mafuta, mukaka mafuta;
• nyama, mafuta enguruve, mafuta emhuka;
• palm, kokonati uye cocoa bhinzi mafuta.

Unsaturated Fat:

1. Monounsaturated:
   • mafuta omuorivhi;
   • nzungu ruomba;
   • avocado;
   • maorivhi;
   • nyama yehuku.
2. Polyunsaturated:
   • hove dzine mafuta, hove mafuta;
   • linseed, rapeseed, sunflower, chibage, cottonseed, soya bean mafuta;
   • mafuta kubva gorosi germ, walnut;
   • nzungu nembeu.

Musiyano pakati pemafuta akazara uye asina unsaturated ari muchimiro chemakemikari, uye, saka, mabasa avo akasiyana.

Mafuta akazara haabatsiri kumuviri semafuta asina mafuta. Izvo zvinokanganisa lipid metabolism, kushanda kwechiropa uye, sezvinotenda vezvekudya, ndizvo zvinokonzera atherosclerosis.

Iyo yakanyanya kuwanda yemafuta asina unsaturated inowanikwa mumafuta emiriwo. Iyo inonyanya kushamisa mumakemikari avo uye zvipenyu zvinhu ndeye polyunsaturated fatty acids. Izvo zvinhu zvakakosha zvemuviri uye zvinosanganisirwa mune runyorwa rwezvinhu zvakakosha kuvanhu. Rimwe zita ndiro vitamin F, asi chaizvoizvo, zvinhu zvemafuta zvakasiyana nemavhitamini chaiwo. Inowanikwa munhengo dzose dzinokosha: muuropi, mwoyo, chiropa, nhengo dzekubereka. Iyo yakakwirira ye polyunsaturated fatty acids mu embryo, muviri wemwana achangoberekwa uye mukuumbwa kwemukaka wemukaka wakaratidzwa zvakare. Iyo yakanyanya kuguta vhitamini F imafuta ehove.

Basa remafuta e polyunsaturated

Mabasa emafuta e polyunsaturated:

• inobatsira pakubuda kwecholesterol kubva mumuviri, iyo inobatsira kuderedza nzira yekuchinja kweatherosclerotic;
• ita madziro emidziyo yeropa elastic uye kuderedza kupera kwavo;
• inobatsira pakudzivirira ischemia;
• kusimbisa mabasa ekudzivirira emuviri, kuburitsa kurwisa hutachiona hwakasiyana-siyana uye ionizing radiation.

Kushaikwa kwemafuta e polyunsaturated chimwe chezvikonzero zve coronary thrombosis.

Zvinoenderana nezviri mu polyunsaturated fatty acids, lipids yakakamurwa kuita mapoka matatu:

1. Nepamusoro bioactivity. Zvinyorwa zve polyunsaturated acids mavari ndeye 50-80%. Zvakakwana kudya 20 g yemafuta kupa muviri zvinhu zvinodiwa. Zvinyorwa: mafuta emiriwo (chibage, linseed, sunflower, hemp, soya, cottonseed).
2. Nepakati bioactivity. Zvinyorwa zve polyunsaturated acids zviri pasi pe50%. Chinodiwa chezuva nezuva chiri mu50 g yemafuta emafuta, goose kana huku mafuta.
3. With yakaderera bioactivity. Iri ibhotoro uye marudzi ese emukaka mafuta, nyama yemombe nemafuta emutton. Havakwanisi kupa muviri chiyero chinodiwa che polyunsaturated fatty acids.

Triglycerides, phospholipids uye sterols

Mafuta ese ari mumuviri anogona kukamurwa kuita mapoka matatu:

• triglycerides;
• phospholipid;
• sterols.

Inenge 100% yemafuta ari mumuviri wemunhu ari muchimiro che triglycerides, 95% yemafuta ekudya anochengetwawo mune iyi chimiro.

Triglyceride chinhu chine molecule ine 3 fatty acids uye 1 glycerin molecules. Zvichienderana nekuvapo kana kusavapo kwemaatomu ehydrogen mukuumbwa, triglycerides yakazara, monounsaturated uye polyunsaturated.

Basa guru mumuviri nderokupa simba. Iwo anonyanya kuchengetwa muadipose tissue, asi mamwe triglycerides aripo mukati memasero. Huwandu hwakawandisa hwemhando iyi yelipid mumaseru zvinotungamira mukukura kwekufutisa. Kuwedzeredza kwe triglycerides mumatishu echiropa kuzere nekuderera kwemafuta enhengo, uye yakakwira yemukati munyama yemhasuru inomhanyisa kukura kwerudzi rwechipiri chirwere cheshuga.

Phospholipids iripo mu5% chete yezvigadzirwa zvekudya. Vanogona kunyungudika mumvura nemafuta. Nekuda kwechinhu ichi, ivo vanokwanisa kufamba nyore kuburikidza nesero membranes. Iyo inonyanya kuzivikanwa phospholipid inonzi lecithin, inowanikwa muchiropa, mazai, nzungu, germ yegorosi, uye soya bhinzi.

Phospholipids inodiwa kuti muviri uchengetedze kushanda kwesero membranes. Kukanganisa muhutano hwavo kunotungamirira kuchirwere chechiropa, kukanganisa kweropa coagulation, chiropa, chirwere chemwoyo.

Sterols iboka rezvinhu zvinosanganisira cholesterol (yakakwirira uye yakaderera density lipoproteins), testosterone, cortisol, uye vhitamini D.

Muboka re lipids, kune 2 yakakosha mafuta acids kumuviri wemunhu, iyo isingagoni kubudisa pachayo. Aya ndiwo linoleic uye linolenic acids.

Linoleic inonyanya kuzivikanwa seOmega-6 fatty acid, uye linolenic acid inozivikanwa se omega-3 acid. Tsvaga ivo zvakanakisisa mumbeu, nzungu, hove dzegungwa dzine mafuta.

Cholesterol

Cholesterol chinhu chakakosha chenyama zhinji mumuviri wemunhu. Anotora chikamu mukusikwa kwemasero matsva, mahomoni, intercellular membranes, mukutora mavitamini, uye anounganidza simba. Asi basa rinobatsira recholesterol rinochengetedzwa chete sekunge zvirimo zvisingapfuuri miganhu inobvumidzwa (200-250 mg kana 5,0 mmol / l). Kupfuura chiratidzo kunowedzera njodzi yekuvandudza tsaona dzemoyo, kubvisa atherosclerosis.

Yese cholesterol mumuviri inoumba mapoka matatu:

• high density lipoproteins ("yakanaka" cholesterol);
• low density lipoproteins ("yakaipa" cholesterol);
• yakaderera kwazvo density lipoproteins (negative effect).

"Bad" sterol particles inoumbwa kubva kumafuta anowanikwa nekudya bhotela yakawanda, nyama ine mafuta akawanda, mazai evha uye mukaka wose.

Zuva nezuva, muviri unogadzira mukati me1 g cholesterol. Uye inenge yose (0,8 g) inogadzirwa muchiropa, uye 0,2 g - mune mamwe masero. Mukuwedzera, imwe hafu yegiramu yecholesterol inobva mukudya. Ndiyo iyi dose yakagamuchirwa kubva kunze iyo inokosha kuedza kugadzirisa.

Nzira yekugadzirisa sei cholesterol?

Hazvina kuoma kugadzirisa chiyero checholesterol kana iwe uchiziva mitemo yekudya. Heano mamwe matipi ekuchengeta iwe uine hutano.

1. Siya mafuta ekuramba emhuka.
2. Kusabvisa kubva kumenyu ndiro dzakakangwa uye fries fries.
3. Idya kwete kupfuura 3 mazai yolks pavhiki.
4. Ipa nyama yakaonda.
5. Deredza huwandu hwemukaka wemafuta unodyiwa.
6. Zvikamu zviviri muzvitatu zvezvokudya zvezuva nezuva zvinofanira kugadzirwa kubva pakudya kwezvirimwa zvakapfuma mufiber.
7. Inwa yakawanda yegreen tea.
8. Isai mafuta e-polyunsaturated muzvokudya.
9. Tora nicotinic acid, calcium, mavitamini E uye C.
10. Idya majisi matsva (beetroot, cucumber, karoti, apuro, kabichi, orenji, celery).
11. Isai chikafu chakapfuma mu phytosterols (chirimwa chesterols chinodzora cholesterol mazinga) mukudya: germ yegorosi, wild rice bran, sesame, sunflower uye mhodzi dzenhanga, pistachios, flaxseeds, almonds, pine nuts, walnuts, avocados, mafuta omuorivhi.

Kudzidza, kugoverana

Biologist vakaita ongororo dzakawanda vasati vanzwisisa musimboti wekutorwa kwemafuta nemuviri. Mumakore ekuma1960, Robert Wolpenheim naFred Matson vanobva kuProcter-and-Gamble vakasarudza kuti mafuta ari mudumbu haanyatso hydrolyze. Ndiko kuti, pasi pesimba remvura, mamorekuru maviri chete e triglyceride anopatsanurwa, yechitatu inoramba isingachinji.

Kutanga, enzyme iri mumate inoshanda pamafuta. Padanho rinotevera, enzyme inogadzirwa nepancreas inosanganisirwa mubasa. Mushure mekugadzirisa kaviri, mafuta anotakurwa muzvikamu kusvika kumukati muduku. Uye chii chinonakidza: zvikamu zve lipids hazvipindi mumatumbo zvisingaite, asi mushure mechiratidzo chinoenderana icho utumbu hudiki "hunotumira" kumudumbu.

Zvisikwa zvakagadzira chirongwa chekudya kwevanhu nenzira yekuti chikafu chemafuta hachizopindi mumatumbo kusvika chagadzirisa chikamu chekare. Izvi zvinotsanangura manzwiro ekuzara uye "dumbu rakazara" rakacheneswa mushure mekudya zvakanyanya, kunyanya-high-calorie foods. Kuti ura hunoendesa sei zviratidzo izvi kudumbu, nyanzvi dzezvinhu zvipenyu hadzisati dzatsanangura. Asi chokwadi chinoramba chiripo.

Bile uye bile acids inobatsira muviri kuti pakupedzisira ugadzirise mafuta. Vanoputsa lipids kuita zvidimbu zvidiki, izvo zvakare zvinokanganiswa neiyo enzyme lipase. Mushure mekupedzisira hydrolysis, monoglycerides uye mafuta acids anoumbwa mumuviri. Vanopfuura nemumadziro emasero emudumbu uye vatova mune yakagadziridzwa fomu (muchimiro chemafuta madonhwe akaputirwa neprotein) anopinda muropa kuti atakurwe mumuviri wese.

Ropa rine huwandu hwakawanda hwemafuta emhando dzakasiyana. Ropa mafuta saturation anochinja muupenyu hwose. Izvi zvinokonzerwa nehutano hwekudya, makore, mamiriro emuviri, mazinga ehomoni. Kuwedzera kwehuwandu hwemafuta asina kwaakarerekera kunoratidza kuti muviri hausi kushandisa nemazvo lipids kubva pakudya.

Zvimwe zvikonzero zvekuwedzera lipids yeropa:

• nzara;
• chirwere cheshuga;
• acute hepatitis;
• exudative diathesis;
• chirwatata;
• cholecystitis;
• nephrosis.

Hyperlipidemia (kuwedzera kwehuwandu hwemafuta) inoonekwa nekudhakwa, kukanganisa kushanda kwechiropa.

Maitiro emafuta metabolism mumuviri wemunhu zvakananga zvinoenderana nemetabolism yemacarbohydrates. Muzviitiko zvekugara uchidyiwa kwe-high-calorie foods (yakapfuma mumacarbohydrates) pasina mari inodiwa yesimba, majoules anowanikwa kubva kumacarbohydrates anoshandurwa kuita mafuta. Hondo yekurwisa kufutisa kwekudya ndeyekudzikisa macalorie emukati mekudya. Mune menyu, tarisa mapuroteni, mafuta, mavitamini uye organic acids.

Pathological obesity mhedzisiro yekusagadzikana kweiyo neurohumoral nzira dzekugadzirisa carbohydrate uye mafuta metabolism. Kuwedzera kuunganidzwa kwemafuta mumasero uye matishu kunoyerera mu dystrophy.

Mafuta muchikafu

Biologist vakaudza: chinenge chikamu chimwe muzvishanu chemakoriyumu anodiwa pakugadzira simba, munhu anofanira kugamuchira nemutengo wemafuta. Chinodiwa chezuva nezuva chinotemerwa uchifunga akati wandei paramita:

• zera;
• mararamiro;
• mamiriro ehutano.

Vanhu vanotungamira hupenyu hunoshanda, vanopinda mumitambo (kunyanya nyanzvi) vanoda chikafu chine huwandu hwekoriori. Vachembera, vasingachaiti basa, vane katsika kekuremesa vanofanira kucheka macalorie.

Kune hutano, zvakakosha kufunga kwete chete huwandu hwemafuta mukudya, asiwo chiyero pakati pekushandiswa kwemhando dzakasiyana dze lipids. Uye yeuka mamwe mazano evanovaka muviri:

• saturated acids anowedzera mafuta metabolism, hutano hwechiropa, kuwedzera njodzi yeatherosclerosis;
• polyunsaturated fatty acids inodzikamisa metabolic maitiro, kubvisa "yakaipa" cholesterol kubva mumuviri;
• kushungurudzwa kwemafuta asina kukwana (mafuta emiriwo) anokonzera kuvhiringidzika kwepamuviri, kuumbwa kwematombo mu bile ducts.

Nenzira yakanaka, kudya kwe "mafuta" kunosanganisira 40% mafuta emiriwo uye 60% yemafuta emhuka. Mukukwegura, chikamu chemafuta emiriwo chinofanira kuwedzera.

Chiyero chemafuta acids mukudya:

• monounsaturated - 50% yemafuta ose;
• polyunsaturated - 25%;
• yakazara - 25%.

Trans mafuta - asina unsaturated mafuta akashandurwa artificially kuva akazara. Inoshandiswa muindasitiri yezvekudya (sosi, mayonnaise, confectionery), kunyange vezvekudya vachivarambidza zvachose kuishandisa. Mafuta akapisa zvakanyanya uye oxidation (chips, fries fries, donuts, belyashes, uye deep-fried foods) zvinokuvadzawo muviri.

Mafuta anokuvadza:

• mafuta akazara;
• yakaderera uye yakaderera density cholesterol;
• trans mafuta.

Kuwanda kwe "bad" lipids kunokonzera:

• kuneta;
• chirwere cheshuga;
• zvirwere zvemwoyo.

Mafuta akaguta ane chimiro chakareruka chemamorekuru uye anokuvadza kumuviri wemunhu, sezvo achibatsira mukukura kweplaque uye kuvharika kwetsinga dzeropa.

Mienzaniso yezvigadzirwa zvine mafuta akazara:

• majarini;
• mafuta emhuka (itsvo, chena panyama, mukati, ruomba);
• kokonati nemafuta emichindwe;
• nyama yakakora;
• dairy;
• chikafu chekutenga;
• confectionery.

Kana iri nyama uye zvigadzirwa zvemukaka, muviri unoda chikafu ichi, asi sarudzo dzine mafuta mashoma dzinofanira kusarudzwa.

Kuwanda kwehuwandu hwemafuta akazara anodyiwa, kunowedzera mwero wecholesterol muropa. Cholesterol inonyanya kuumbwa mumatishu echiropa uye inodiwa nemuviri muhuwandu hwemuviri. Kupfuura zvakajairwa kunotungamirira kukura kwechirwere chemoyo uye matambudziko evascular.

Trans mafuta mafuta emvura anoshandurwa kuita fomu yakasimba (majarini, mafuta ekubikisa). Basa ravo mukubika nderokuwedzera hupenyu hwesherufu yezvigadzirwa zvinoparara. Inowanikwa mune zvekudya zvine yakakwira glycemic index.

Healthy fat

Mafuta ane hutano ndiwo marudzi maviri eunsaturated lipids: monounsaturated (omega-2) uye polyunsaturated (omega-9, omega-3).

Omega-9, kana oleic acid, inobatsira kune yakajairika nzira yemaitiro akakosha mumuviri. Nekushaikwa kwayo, maseru membranes anopera simba, chiyero chemetabolism chinokanganiswa. Inowanikwa muhuwandu hwakawanda mumafuta emuorivhi.

Inobatsira zvinhu zveOmega-9:

• ane immunostimulating properties;
• inodzivirira kuumbwa kwezvipembenene zvakashata muzamu remukadzi;
• kunoderedza njodzi yekuva nechirwere cheshuga, chirwere chemwoyo;
• inogadzirisa cholesterol mazinga;
• inowedzera kudzivirira kubva kumavhairasi uye kutonhora;
• inobvisa kuvimbiswa, inogadzirisa nzira yekudya;
• inovandudza chiyeuchidzo;
• kunobvisa kuora mwoyo;
• inovandudza mamiriro eganda, misumari, bvudzi;
• inopa simba.

Omega-3

Omega-3 inoita basa rinokosha muupenyu, asi muviri hauubudi woga. Inokanganisa kushanda kwehuropi, mwoyo, majoini, inorodza maziso uye inoderedza cholesterol. Iine anti-inflammatory effect uye ine simba antioxidant properties.

Pane zvigadzirwa zvakadaro:

• hove;
• sesame, rapeseed mafuta;
• walnuts;
• flaxseeds.

Inobatsira zvinhu zveOmega-3:

• inokurumidza kukurumidza metabolism;
• kunowedzera kutsungirira;
• inomutsa uropi;
• kunonatsiridza manzwiro;
• mutoro wehutano hweganda;
• inokurudzira kuonda;
• inodzora hormonal balance.

Vakadzi vane pamuviri uye vanhu vane njodzi yakakura yekubatwa negomarara vanofanira kudya chikafu chine omega-3 acids. Icho chikamu chekugadzirisa kurapa mushure mekurwadziwa kwemoyo, kutenderera kweropa muuropi, kuputsika, zvirwere zve autoimmune. Inoshandiswa muzvigadzirwa zvekuzora.

Omega-6

Omega-6 inowanikwa musunflower, chibage, soya bean mafuta, gorosi germ, mhodzi dzenhanga, mhodzi dzepoppy, mhodzi dzesunflower, walnuts. Kusakwana chiyero kunotungamirira kukukanganisa kuyeuka, kukwira kweropa, kutonhora nguva dzose, zvirwere zveganda, kuneta kusingaperi.

Muviri wemunhu unodiwa kuderedza cholesterol, kudzivirira uye kurapa arthritis, inodzivirira nerve fibers kubva mukuparadzwa (kunyanya mune chirwere cheshuga), uye inobvisa vakadzi kubva premenstrual syndrome. Pasina Omega-6, muviri haugoni kubudisa prostaglandin Е1, iyo inodzivirira kubva pakukwegura kusati kwasvika, kusagadzikana uye kukura kwechirwere chemoyo.

Nutritionists vanorayira kushandisa Omega-3 uye Omega-6 kubva pa1: 1 kusvika 1: 4 - zviyero izvi zvakaringana kumuviri.

Nzira yekudya zvokudya zvakapfuma mumafuta: mazano

1. Siya mafuta emafuta.
2. Deredza huwandu hwemafuta akazara.
3. Ipa zvakakosha kumafuta kubva kune zvigadzirwa zvechisikigo.
4. Mafuta asina kucheneswa uye mbishi akakodzera chete kupfekedza chikafu chakagadzirira.
5. Mafuta emhuka akakodzera kubikwa.
6. Chengetedza mafuta munzvimbo ine rima mumidziyo yakavharwa.
7. Idya hove dzemugungwa uye linseed mafuta nguva dzose - akapfuma mu omega-Xnumx mafuta.
8. Chiyero chemafuta emiriwo kumhuka - 1: 2, mukukwegura - 2: 1.
9. Cholesterol muzvokudya haipfuuri 300 mg pazuva.
10. Chiyero chemafuta akazara kune monounsaturated uye polyunsaturated - 3: 4: 3.
11. Mafuta mukudya kwezuva nezuva haafaniri kudarika chikamu chetatu chehuwandu hwekoriori.
12. Sarudza kunobva mafuta akazara kubva kune akaonda, michindwe yekucheka kwenyama uye zvigadzirwa zvemukaka.
13. Kuti ubvise mafuta akawandisa paunenge uchibika nyama, shandisa grills.
14. Panzvimbo yemasoseji ipai kufarira kuku zamu uye turkey.
15. Iwe haugone kusiya zvachose mukaka - izvi zvigadzirwa zvakakosha zvakanyanya kumuviri, kusanganisira kudzora uremu. Asi zvaunofarira zviri nani kupa chikafu chine mafuta mashoma.
16. Mumamiriro ezvinhu akajairwa, chiyero chemapuroteni, mafuta uye makabhohaidhiretsi mukudya inofanirwa kuenderana nechikamu che10: 12: 46.
17. Zvokudya zvakawanda zvakanyorwa kuti "mafuta asina" kana "mafuta mashoma" ane huwandu hwakanyanya hwemakhahydrates.
18. Verenga mazita echigadzirwa. Ngwarira zvikafu zvine mafuta emichindwe kana mafuta ehydrogenated.

Zvinodiwa zvezuva nezuva zvemunhu

Kune vanhu vanorarama hupenyu hunoshanda, kushandiswa kwemafuta kunofanira kuderedzwa kusvika ku25% yehuwandu hwemazuva ose caloric kudya. Kuti uwane chiyero chemafuta mumagiramu, unogona kushandisa fomula:

Yese Yemafuta (g) = (Total Calories x 30%) : 9

Kana pasina nguva yekunetswa nekugadzirisa matambudziko emasvomhu, saka unogona kushandisa imwe, iri nyore fomula:

1,3 x uremu hwako = mafuta ezuva nezuva.

Nzvimbo dzakanakisa dzemafuta ane hutano:

• nzungu: walnuts, maamondi, pistachios;
• hove: salmon, tuna, mackerel, trout, herring;
• kudya kwezvirimwa: maorivhi, avocados;
• mafuta: maorivhi, sunflower.

Zuva nezuva kudiwa kwemafuta:

• varume - 70-154 g;
• kuvakadzi - 60-102 g;
• vana vari pasi pegore - 2,2-2,9 g pa kilogram yehuremu;
• mukuru kupfuura gore - 40-97

Kushomeka uye kuwandisa: ndedzipi njodzi

Zvichida hapana munhu anoda kutsanangura kuti kunyanya kushandiswa kwezvokudya zvine mafuta kunokonzera kufutisa. Uye nzira pfupi yehuremu ndeye trans mafuta.

Kufutisa harisi dambudziko rekunaka chete. Kuwedzera uremu nguva dzose kunobatanidzwa neboka rezvirwere. Chokutanga pane zvose, iyo yemwoyo system inotambura nemafuta akawandisa.

Zvekufuta:

• kushanda kwechiropa uye pancreas kunowedzera kuipa;
• kukura kwe oncological zvirwere zvinogoneka;
• kuchinja kwemakemikari eropa;
• kunowedzera njodzi yekurohwa kwemoyo, sitiroko, chirwere chemoyo;
• hypertension uye tachycardia zvinoonekwa;
• zvinova zvakaoma kuti mwoyo upombe ropa muviri wese.

Kufutisa kwazova dambudziko rekutanga pasi rose. Uye chekupedzisira asi chisiri chidiki nekuda kwechikafu chemazuva ano chine mafuta akawanda akazara.

Asi hapana zvishoma zvinonetsa kumuviri ndiko kushomeka kwemafuta. Vakadzi vanotevera nhamba, kana vanhu vanorema, dzimwe nguva vanobvisa zvachose mafuta ose kubva pakudya kwavo. Panguva imwecheteyo, zvichida, hapana mumwe wavo anofunga kuti kurambwa kwese kwemafuta kunogona kukonzera matambudziko makuru kupfuura mamwe mapaundi.

Kutaura idi, mafuta akagamuchira mukurumbira wakashata zvisina kufanira. Mamwe (mafuta emafuta) anofanirwa kubviswa zvachose, asi asina kuomeswa haafaniri kubviswa mukudya. Ichokwadi, uye pano zvakakosha kuyeuka chiyero.

Zviratidzo zvekushomeka

Zvose zvinofanira kuva mukuenzanisa. Kushaikwa kwemafuta kunotungamirira kumatambudziko ayo pachawo.

Danda rakasviba

Musoro wepamusoro weganda wakatanga kusvuura uye kuchenesa - inguva yekuzadza sebaceous glands, basa rayo nderokunyorovesa epidermis. Avocados, nzungu, mafuta omuorivhi zvichabatsira kugadzirisa dambudziko.

Kushatirwa uye kuora mwoyo

Kushaya lipids kunokanganisa chimiro chepfungwa chemunhu. Kuwedzera kwezviitiko zveblues kana vice versa hasha, wakaona kusinganzwisisike kushanduka kwemaitiro? Yave nguva yekuunza hove dzegungwa uye flaxseeds mukudya. Mafuta anobatsira ari mavari achaita kuti iwe udzikame uye uve munyoro.

Kukurumidza kuneta

Ikozvino kwave kudya kwemasikati, uye simba rakatooma? Hapana simba zvachose? Zvingangodaro, chikonzero chiri mukushaikwa kwemafuta, ayo ndiwo anonyanya kupa simba. Bvisa kurara uye kuneta kuchabatsira magiramu makumi maviri emafuta ekokonati akadhakwa kwekudya chamangwanani nekofi.

Haisiyi kunzwa nzara

Wakambodya here munguva pfupi yapfuura uye dumbu rako rava kutorira? Chiratidzo chakajeka che "degreasing" yemuviri. Mafuta mashoma akanaka anokwana kugutsa nzara yako. Chidimbu cheavocado, mamwe walnuts kana chidimbu chehove hachizokanganisa chimiro, asi muviri uchaonga nekudzoreredza.

Kutonhora kunyange mukupisa?

Rimwe remabasa e-subcutaneous fat ndeyekuchengetedza kupisa kwemuviri kwakagadzikana. Nechikonzero ichi, vanhu vane ganda vanotonhora kakawanda uye kupfuura vanhu vakafuta. Mumamiriro ezvinhu ekuderera kwakanyanya kwekushisa kwemhepo (isu takasiya imba muchitonhora), masero e-adipose tissue anokanda kunze chikamu chekudziya kwekupisa kwemuviri wose. Ehe, haufanirwe kuvaka mativi uye mudumbu - diki subcutaneous layer yeadipose tissue inokwana kudziya muviri.

Kuparadzira

Fatty acids, kunyanya Omega-3, inoita basa rinokosha pakushanda kwehuropi. Kushaikwa kweLipid kunokonzeresa kushata kwebasa rehuropi. Vanhu vane kushaya mafuta vanowana zvakaoma kuunganidza pfungwa dzavo, kubata pfungwa dzavo, uye kuisa pfungwa pazvinhu zvinokosha. Ichabatsira kuvandudza mamiriro ezvokudya zvakapfuma muunsaturated mafuta acids.

Huremu huripo here?

Izvi, hongu, zvinonzwika zvinokatyamadza, asi chaizvoizvo ndizvo. Vanhu vari pakudya kwakaderera-mafuta, zvakaoma kubvisa kuwandisa. Ichokwadi ndechokuti maererano nemasikirwo, kana muviri usingagamuchiri mafuta, unotanga kutora simba kubva kune dzimwe nzvimbo - mapuroteni uye makhahydrates. Anotora simba kubva pane zvaanogara achiwana uye zvaasingafaniri kuunganidza. Subcutaneous mafuta anochengetwa se "NZ", achitya kushandisa chinhu, iyo yakashandiswa yakachengetwa iyo isati yazadzikiswa.

Chiono chakaderera

Kutadza kuona kwakapinza kazhinji chiratidzo chekushomeka kwemafuta. Kushaikwa kweOmega-3 asidhi kunotungamirira kuglaucoma uye kuwedzera kwekudzvinyirirwa kweziso. Kushandiswa kwemafuta emafuta kunewo kukanganisa kwakaipa pameso - kusvika kupedzisa kurasikirwa kwekuona.

kurwadza kwemajoini

Batsira kudzivirira kukura kweArthritis pamwe chete nezvimwe zvinhu pasi pesimba rekudya kwemafuta. Asi nokuda kweizvi zvakakosha kusarudza "akakodzera" mafuta. Salmon fillets, herring kana sardines, mafuta omuorivhi uye walnuts ndiwo sosi yemafuta anobatsira. Asi iwe haufanirwe kutakurwa zvakanyanya navo zvakare - yeuka kuti ichi chikafu chepamusoro-calori.

High cholesterol

Nhamba ye "yakaipa" cholesterol yakananga zvinoenderana nezviratidzo zve "zvakanaka": zvakanyanya yekutanga, zvishoma yechipiri. Iwe unogona kuwedzera kugoverwa kwe "hutano" cholesterol nekudya hove dzegungwa kamwe pavhiki. Zvichitaurwa zviri nyore, kuti uwedzere "yakanaka" cholesterol, zvinodikanwa kushandisa "akanaka" mafuta.

Waneta nenzvimbo dzakazara vanhu?

Inoshandawo sechiratidzo chekugona kushayikwa kwemafuta. Kuneta kwekuva munhandare kana kumapati ane ruzha kunokonzerwa nekusagadzikana kwekunzwa mumuviri. Kugadzirisa chiyero chekuona ruzha kuchabatsira zvigadzirwa zvine Omega-3.

Avitaminosis

Kuramba kwekudya kwemafuta kunogara kuri beriberi A, D, E uye K. Aya mavhithamini ane mafuta-anosungunuka zvinhu. Ndiko kuti, kuti muviri ukwanise kuvabata, unoda mafuta. Nzira huru yekudzorera vitamin balance ndeyekuisa mafuta mukudya. Kunyanya kokonati, zvisinei nekuti ndeyemafuta akazara. Iyi ndiyo yakanakisa sarudzo ye activating mafuta-soluble mavhitaminzi.

Chii chinofanira kuva chikamu che lipids mumuviri

Mumuviri wemunhu 2 marudzi emafuta emafuta anomiririrwa. Izvi chaizvoizvo subcutaneous layer (inooneka) uye inonzi visceral (yakapoteredza nhengo dzomukati). Kuverenga chikamu chemafuta ari mumuviri, funga nezve ese marudzi eadipose tishu. Asi matura emukati anoshanda zvakanyanya maererano nemetabolism pane greasy layer pasi peganda. Nokudaro, padanho rekutanga rekudya, kuora muviri kunotanga kubva mukati - kutanga mafuta anobva mudumbu remimba, uye mushure mokunge kunze kwema centimita. Nokudaro kuverenga: nekuderera kwehuremu hwemuviri mukati me5-10%, mafuta ari mudumbu redumbu anoderedzwa ne10-30%.

Kune vakadzi, iyo yakajairika muzana yelipids pa5-8 mapoinzi yakakwira kupfuura yevarume, uye inokwira muchikamu che20-25%. Asi aya angori avhareji zviratidzo zvinosiyana kune akasiyana mazera mapoka.

Kana kune varume vanovaka muviri, kuderedza "mafuta" muzana kusvika padiki kunenge kusingakonzere njodzi yehutano, saka muviri wechikadzi unogona kuita zvakanyanya ku "kuoma" - kusvika kune yakakomba mahomoni kusagadzikana.

Kana vari varume, kuvapo kwe15-20% mafuta emuviri kunobvumira kuti vataridzike. "Mapaketi" matanhatu ekudhinda anozoonekwa pachiratidzo che10-12%, uye 7% kana pasi ndiyo kutaridzika kwevanovaka muviri panguva yemakwikwi.

Iwe unogona kuverenga huwandu hwemafuta ari mumuviri uchishandisa yakakosha mudziyo nekuyera ukobvu hwemapeta pamuviri. Iyi nzira inoshandiswa zvakanyanya nevanhu vane hunyanzvi vanoita basa rekuvaka muviri. Sarudzo iri nyore ndeyezvikero zvemagetsi zvakajairika. Mune akawanda mamodheru, zvinokwanisika kuverenga zviri mukati memafuta mashoma mumuviri.

Zvigadzirwa kuderedza mafuta emuviri

Saka, kuburikidza nezviyero zviri nyore, zvakava pachena: pane zvishoma mafuta akawanda mumuviri kupfuura zvakakodzera. Iwe unogona kubvisa kuwandisa kana ukagadzirisa kudya kwako uye basa remuviri. Asi, nekuwedzera, kune zvakawanda zvigadzirwa kubva kune iyo sebaceous layer inonyungudika nekukurumidza. Nutritionists vanozvidaidza kuti zvinopisa mafuta uye vanozvipatsanura kuita mapoka maviri: zvinwiwa uye zvinyoro.

Liquid Fat Burners

1. Mvura. Zvinonyatso mhanyisa metabolism kana ukanwa girazi remvura maminitsi makumi maviri usati wadya. Pakati pezuva, zvakakosha kunwa kubva kune imwe nehafu kusvika ku20 malita emvura yakachena isina-carbonated.
2. Green tea. Natural mafuta inopisa inomhanyisa metabolism.
3. Kofi. Kapu yechinwiwa ichi, inodhakwa pamberi pemitambo yemitambo, inowedzera tembiricha yemuviri uye nekukurumidza kupisa kwemafuta masero. Iyi sarudzo, nekuda kwezvikonzero zviri pachena, haina kukodzera varwere vane hypertension.
4. mvura yebhari. Inoparadza subcutaneous mafuta masero, inobvisa chepfu kubva mumuviri.
5. Lemon mvura. Inobatsira muviri kubvisa uremu hwakawandisa, inovandudza immune system, inoderedza kudya.
6. Freshies. Mito ichangobva kusvinwa ine mavhitamini akawanda. Uye vanoita basa rakakosha mukurapa uye kuchenesa muviri wezvese zvakawandisa.
7. Waini tsvuku. Haasi munhu wese anobvuma kushanda kwemafuta akadaro, asi vamwe vezvekudya vanoti girazi rewaini risati radya rinoderedza zvakanyanya kudya. Chinhu chikuru ndechokuti kugamuchirwa kwedoro hakushanduki kuva tsika yakaipa.

Solid Fat Burners

1. Kashi. Chenesa muviri kubva kune chepfu. Iyo inonyanya kushanda mukurwisana nemafuta emuviri ndeye oatmeal uye buckwheat.
2. Vegetables. Asparagus uye makabheji anobvisa mvura yakawandisa kubva mumuviri, kudzivirira kuiswa kwemafuta uye kuumbwa kwe edema, uye kugadzirisa metabolism. Zvinoshamisa mhedzisiro mukuparara kwemafuta ane ginger.
3. Zvigadzirwa zveprotein. Mafuta echisikigo anopisa pakati pezvikafu zveprotein mazai machena, hove, uye nyama yakaonda. Zvinobatsirawo kukurumidza kuvakwa kwemhasuru pane mafuta emuviri.
4. Zvibereko, michero. Vitamin-rich grapefruits (semimwe michero yecitrus) ndeimwe yeakanakisa kupisa mafuta. Kiwis uye maapuro akanakira kuonda - anoita kuti ura hushande. Pineapple ine chinhu chinonzi bromelain, chinonyungudutsa mafuta. Pane enzyme inopwanya mamorekuru emafuta mu raspberries nemazambiringa akaomeswa.
5. Dairy. Kefir, yoghurt yakasikwa uye cottage cheese inoparadza mafuta emafuta.
6. Zvinonhuwira. Zvinonhuwira zvinonhuhwirira zvinokurudzira kuwedzera kwekushisa kwemuviri uye kudikitira, izvo zvinotungamira mukuputsika kwe subcutaneous mafuta.

Kubva pane zvakanyorwa zvigadzirwa, zviri nyore kugadzira mafuta-anopisa menyu yekudya. Madhishi anonyanya kufarirwa ezvirongwa zvechikafu zvine chinangwa chekudzikisa chikamu chemafuta chinwiwa cheSassi, icho chinonzi Bonn soup uye michero uye spicy cocktails. Zvose izvi ndiro zviri nyore kuzvigadzirira iwe kumba.

Inwa Sassi inosunungura muviri kubva kune yakawandisa mvura uye inomhanyisa metabolism. Iyo ine 2 malita emvura, teaspoon yeginger yakapwanyika, 1 yakachekwa gaka, zvimedu zveremoni uye mashoma mint mashizha.

Kune muto weBonn unoda 1 kabichi, 2 yepiresi inotapira, celery mudzi uye mashanga, madomasi mashoma. Kana zvichidiwa, soup inogona kuwedzerwa nezvimwe zvinoshandiswa zvinogona kuputsa mamorekuru ane mafuta.

Kune cocktails kurwisa mafuta akawandisa, zviri nani kusarudza musanganiswa weremoni uye mint, mazambiringa nemapineapple, celery nemaapuro, ginger uye zvinonhuwira.

Nekudaro, iyo rondedzero yezvigadzirwa yakawandisa, saka pane chimwe chinhu chekuyedza nacho.

Pisa mafuta akawandisa achabatsira ... mafuta

Chokwadi, izvi hazviratidzike zvine musoro, asi mamwe masayendisiti anoramba achidzokorora izvi. Mune maonero avo, zvakakwana kuderedza chikamu chekudya kwemakhahydrates uye kuwedzera zvishoma chikamu chezuva nezuva chemafuta (zvechokwadi, mafuta emafuta haana kubatanidzwa muchikamu ichi), uye maitiro ekuderedza uremu achatanga, uye chiyero che " yakanaka” cholesterol ichakwira. Panguva imwecheteyo, masayendisiti anosimbirira: huwandu hwemafuta anopedzwa hunofanira kuwedzerwa nekuda kwenyama tsvuku, hove yegungwa, mafuta omuorivhi uye nuts. Kuku ndiro, nyama yenguruve shoma, avocado, tofu, rapeseed mafuta inogamuchirwawo. Iyi nzira inoyeuchidza nezvekudya kweMediterranean.

Paunenge uchiita kurwisa mafuta akawandisa, chiyero chekudyiwa uye kupiswa macalorie akanyanya kukosha. "Anobatsira" mafuta - izvi, zvechokwadi, zvakanaka, asi kubhadharisa hakunawo kubviswa.

Zvichida chirongwa chakadaro chekupisa subcutaneous mafuta chine kodzero yekuvapo, uye zvinogoneka kuti inobatsira chaizvo vazhinji. Iva sezvazvinogona, kune ani zvake iwe uchafanira kusiya zvihwitsi, pie uye mabhanzi, uye zvikafu zvinobvumirwa nekudya, kunyange zvazvo zvakabatanidzwa mune zvinyorwa zvakapfuma mumafuta, zvinobatsira zvikuru. Muzvikamu zviduku uye vanova zvokudya. Mushure mezvose, kuti uremerwe uremu zvakakosha kuti usarega zvigadzirwa, asi kushandura nzira yekudya.

Mafuta ane hutano ekuderedza uremu anofanirwa kuwanikwa mune zvigadzirwa zvakadaro:

• nyama;
• nzungu;
• mafuta omuorivhi;
• chizi;
• avocado;
• chokoreti inovava;
• mafuta.

Nezve chigadzirwa chekupedzisira, tinocherekedza: kunyangwe ichokwadi chekuti mafuta emafuta ari mhare maererano nemafuta emukati, anoramba achibatsira mukurasikirwa nehuremu, sezvo aine unsaturated lipids. Kamwe mumuviri, vanoparadza mafuta akazara. Mukuwedzera, maererano nezvimwe zvinyorwa, mafuta emafuta anosimbisa immune system, anoshanda sekudzivirira oncology, moyo uye vascular zvirwere.

Zvinoshamisa chokwadi

Icho chokwadi chekuti mafuta akakosha zvakanyanya kuti muviri upedze basa uye kugara zvakanaka zvakatojeka. Asi lipids mumuviri wemunhu inogoverwa mamwe mabasa anonakidza, ayo akawanda asina kana kufungidzira.

1. Zvepfungwa. Uropi, maererano nevanoongorora zvipenyu, inenge 60% mafuta. Mafuta "casing" anoputira imwe neimwe fiber yetsinga yetsinga, iyo inobatsira kukurumidza kutapurirana kwemafungiro. Kudya kwakaderera-mafuta kunobvisa uropi hwe "zvivakwa zvekuvaka" izvo zvinoda kushanda. Uropi hunoda omega-3 fatty acids kuti hushande zvakanaka.
2. Zvemapapu. Goko ravo rekunze rinenge rakaumbwa nemafuta. Muvana vanozvarwa nguva isati yakwana, mapapu haana mafuta anodzivirira, saka vana ava vanoda rubatsiro rwekunze. Mamwe masayendisiti anoongorora kubatana pakati pekusakwana kwemafuta ekudya uye kukura kweasthma.
3. For immunity. Kushaikwa kwemafuta anowanikwa mubhotela uye kokonati mafuta, maererano nemamwe masayendisiti, kunotungamirira kukuti leukocytes (masero machena eropa) anorasikirwa nekukwanisa kuziva uye kuparadza mavhairasi, fungi uye mabhakitiriya.
4. Zveganda. Phospholipids ndiyo chikamu chikuru chesero membrane. Pasina huwandu hunodiwa hwemafuta, masero anoparadzwa, izvo zvinoreva kuti chimiro chezvinyama uye nhengo zvinokanganiswa. Izvi zvinoshandawo kune ganda - nhengo huru mumuviri wemunhu. Ganda rakaoma uye rakapwanyika ndiro gonhi rakazaruka rezvirwere.
5. Zvemoyo. Mafuta akaguta muhuwandu hwakakwana anobatsirawo. Zvirinani, izvi ndizvo zvinotaurwa nemasayendisiti akaongorora vagari vomuPacific Islands. Madzinza ane kudya kunosanganisira kokonati mafuta anenge asina matambudziko emwoyo.
6. Zvemahomoni. Mafuta ndiwo akaumbwa zvikamu zvehomoni zvinogadzirisa mabasa akawanda emuviri, kusanganisira kubereka. Naizvozvo, zvakakosha kuti udzivise kudya kwakaderera-koriori mukudya kwevasikana vachiri kuyaruka panguva yekukura, nekuti kushomeka kwezvinhu kunogona kukanganisa kukura nekushanda kwenhengo dzesikarudzi.

Vanhu vazhinji vanoisa zvisizvo lipids se "yakaipa" chikafu uye vanoramba zvachose kudya chikafu chine mafuta. Uye havatombozivi kuti chii chinokuvadza pamuviri wavo. Asi zvakakosha kunyatsotarisisa zvinhu izvi kuti unzwisise: izvo zvinodiwa kumuviri, uye chikonzero chehuremu hwakawandisa hachisi mumafuta nehove dzegungwa, asi mumaonero asiri iwo emitemo yekudya.