Nditende, chinhu chimwe chete chinofanira kudziviswa 100% ndeye trans mafuta. Asi kana ari unsaturated mafuta acids, ngatigarei pamusoro pawo uye tifunge nezvawo zvakadzama.
Unsaturated fatty acids yakakamurwa kuva:
- polyunsaturated (Omega-3-6), iyo yatinowana kubva kunze
- monounsaturated (Omega-9-7), iyo muviri wedu unokwanisa kugadzira wega.
Saka, ikozvino zvinhu zvose zvakarongeka!
Omega-3
Kamwe mumuviri wedu, Omega-3 fatty acids inounzwa musero uye inoimisa.
Chii chiri muuyo webasa rakadaro? Mamolekyulu eOmega-3 acids anowedzera elasticity yemasero membranes, anosimbisa madziro etsinga uye anoita kuti agone kuchinjika. Omega-3 acids inoonda ropa revanhu nemhuka, pamwe nemuto wezvirimwa. Nokudaro, vanobatwa zvakanaka nemuviri. Aya maasidhi anogonesa mwoyo yedu kurova nemutsindo wakakodzera, ropa ritenderere pasina kunonoka, maziso kuona, uye uropi kuita zvisarudzo uye kupindura kune zviri kuitika.
Maererano nemitemo yenyika, kuva nehutano, varume vakuru vanofanira kudya 1.6 gramu yeOmega-3 pazuva, vakadzi vakuru - 1.1 g yeOmega-3 pazuva (vane pamuviri - 1.4 g, lactating - 1.3 g).
Zvinyorwa zveOmega-3
Uye pano, fungidzira, kune huwandu hukuru hwezvirimwa zvinomera: mhodzi dzeflakisi, mafuta emiriwo (linseed, rapeseed, soya bhinzi, chibage, maorivhi, sesame, gorosi mafuta egorosi), nzungu (walnuts, pine nzungu, maamondi, pistachios, pecans, cashews, macadamia ), mhodzi dzenhanga uye dzemanhanga, soyabhinzi nemukaka wesoya, tofu, avocado, sipinachi, broccoli, koliflower, Brussels inomera, herbs (dhiri, parsley, purslane, cilantro).
Omega-6
Mafuta acids eboka iri akagadzirirwa kudzikamisa metabolic maitiro mumuviri.
Kutenda kune omega-6 makomisheni, kutendeseka kwesero membranes kunochengetedzwa, kugona kweiyo synthesis yehomoni-senge zvinhu zvinowedzera, mukana wekushushikana kwepfungwa-pfungwa unodzikira, uye mashandiro edermis anovandudza.
Maererano nemitemo yenyika, kuva nehutano, varume vakuru vanofanira kudya 6,4 gramu yeOmega-6 pazuva, vakadzi vakuru - 4.4 g yeOmega-6 pazuva (vane pamuviri - 5.6 g, lactating - 5.2 g).
Zvinyorwa zveOmega-6
Rondedzero yavo zvakare inorema: mafuta emiriwo (mafuta echibage, safflower oil, sesame oil, peanut oil nesoybean oil), nzungu (pine, Brazil, walnuts, nzungu, pistachios), mhodzi (linseed, sunflower, pumpkin, poppy, black chia ), avocado, brown rice.
Izvo zvakakosha kuti unzwisise kuti pane hukama hwakasimba pakati peOmega-3 neOmega-6 uye mhedzisiro yakanaka pamuviri inozowanikwa chete kana aya emafuta asidhi anopedzwa muchiyero chakakodzera.
Chiyero chehutano hweOmega-3 kusvika kuOmega-6 i1: 1, kureva pazuva, zviri nani kushandisa huwandu hwakafanana hwezvose. Chiyero che 1:4 (kureva kuti omega-6 yakapetwa katanhatu pane omega-4) yakajairika. Avo vanodya zvokudya zvemhuka vanodya avhareji ye3:1, iyo, sezvaunogona kufungidzira, haisi hutano hwakanaka. |
Omega-9
Hongu, hongu, iwo maOmega-9 mamwe ari chikamu chechimiro chesero rega rega riri mumuviri wemunhu.
Pasina Omega-9 mafuta, kushanda kwakazara kwezvidziviriro zvemuviri, zvemoyo, endocrine, nervous uye digestive systems hazvibviri.
Maererano nemitemo yepasi rose, kuti vave nehutano, vose varume nevakadzi vanofanira kudya Omega-9 muhuwandu hwe13-20% yehuwandu hwezuva nezuva caloric intake (izvi, zvakare, zvinoenderana nezvinhu zvakawanda: zvepabonde, makore, uremu, basa rezuva nezuva uye nezvimwe).
Zvinyorwa zveOmega-9
Unogona kuwana Omega-9 kubva kumafuta (rapeseed, sunflower, olive), maamondi nemaavocado.
Saka ongororo yakadzama yeakadai yakakurumbira Omega fatty acids yakaitika.
Chii chatinowana semhedzisiro?
Hongu, hongu, tinoda omega-fatty acids yekushanda kwakajairika kwemuviri, kukura kwebvudzi nezvipikiri, kugara kwakasimba uye kudya kwakanaka.
Chinhu chikuru - usakanganwa kuti panofanira kuva nekuenzanisa mune zvose.
Tinovimba kuti chinyorwa ichi chichava mubatsiri wako mukuchizadzisa.