Mukati
Rega chikafu chako chive mushonga wako wakakwana,
uye mushonga wako uchava chikafu chako.
Hippocrates
Mazuva ano, zuva rega rega munhu anofanira kutarisana nezvinhu zvakawanda zvisingafadzi zvinokanganisa hutano hwake. Nzvimbo yakasvibiswa ye megacities, iyo rhythm yakabatikana yehupenyu uye kwete nguva dzose yakanaka mamiriro ekudya panguva yakakodzera inomanikidza vagari vemo kuti vagare vachinetsekana, izvo zvisingatakure chero mabhenefiti ebasa rakazara uye rinobereka remuviri wemunhu. Uye semugumisiro, zvirwere zvakawanda zvinosanganiswa nekudya zvisina kunaka uye zvisingasviki nguva zvinotungamirira vanhu kupedzisa muviri uye, semugumisiro, kuneta kwepfungwa. Apo munhu anovamba kuva nezvinetso zvoutano, mufaro wose woupenyu hwake, wakazadzwa namavara anopenya oupenyu, kufanana nekaravha huru yakazadzwa nepfuma isingaverengeki, inoputsika pamatombo ari pasi pemvura ayo asina kuratidzirwa pamepu yegungwa nomumwe munhu. Asi iri idambudziko kwete chete kune vagari vemaguta makuru. Vagari vemamwe maguta nemataundi zvakare vanobatwa nemhando dzakasiyana dzezvirwere, nekuda kwezvimwe zvikonzero zvakawanda. Asi vanhu vose vanobatanidzwa nechido chimwe chete chokuva noutano hwakanaka. Uye chinhu chekutanga chinoda kuitwa kuti uvandudze mamiriro emuviri wako kuswedera kusarudzo yezvigadzirwa zvechikafu zvechisikigo uine mutoro wakazara kwauri.
Natural kwayakabva
Kukosha kukuru kwekudya kunonzwisisika ndiko kushandiswa kwemiti-yakagadzirwa zvigadzirwa zvine yakaringana mapuroteni, mafuta uye mavhitamini. Kubudirira kweiyi nzira chaiyo yekusimudzira hutano nekudzivirira boka guru rezvirwere zvakave zvichinyatsoratidzwa mune zvakaitika kune dzimwe nyika dzakawanda pasi rose.
Izvi zvinosanganisira asina kutsanangurwa emuriwo mafuta anodyiwa anowanikwa nekutonhora kutonhora. Izvo zvinonyanya kubatsira kupinza mukudya kwako kwezuva nezuva.
Panguva imwecheteyo, ivo havafanirwe kupedzwa mumalita: 1-2 tbsp. Mafuta pazuva (mangwanani padumbu risina chinhu uye husiku usati warara) anogona kuita zvishamiso chaizvo! Ziva kuti yega yemafuta emiriwo ine yayo yakasarudzika mhedzisiro pamuviri wemunhu. Izvo hazvisi zvekungobatsira chete, asiwo zvinonaka kwazvo uye zvinonaka, uye kuzvidya mune yavo yakachena fomu kana sechikamu chemidziyo dzakasiyana pasina mubvunzo zvinokupa mufaro mukuru.
Mafuta echisikirwo anodyiwa emuriwo idura chairo remavitamini, polyunsaturated fatty acids uye micro-uye macronutrients ayo anobatsira muviri wemunhu, saka kukosha kwavo kwehutano kwakanyanya.
Nekuda kwekutsvaga kwesainzi, zvakaratidzwa iro rakakura basa polyunsaturated fatty acids inotamba muhupenyu hwevanhu. Kuva zvinhu zvemuviri zvinoshanda, vanotora chikamu mukushanduka kwemagetsi, zvinhu zvinokura, zvine anti-sclerotic maitiro, vanotora chikamu mukuona zvakajairwa carbohydrate-mafuta metabolism, kugadzirisa redox maitiro, kuomesa cholesterol metabolism, kuona kushanda kwe immune system nhanho yakakwana, kushingairira kutora chikamu mukubatanidzwa kwemahormone akasiyana siyana, kuchengetedza hudiki hwedu, hutano uye runako kwemakumi emakore. Iyo shell yeyese sero isina unsaturated fatty acids haigadzike.
Pfungwa nhatu mukuumbwa kwemafuta emuriwo
Omega-9 fatty acids
Oleic acid inoderedza huwandu hwese cholesterol, nepo ichiwedzera huwandu hwe "yakanaka" cholesterol, inosimudzira kugadzirwa kweantioxidants. Inodzivirira atherosclerosis, thrombosis, kuchembera. Kana kuumbwa kwemafuta emiriwo kunosanganisira yakawanda oleic acid, ipapo mafuta metabolism anogoneswa (anobatsira kudzikisa huremu), zvipingamupinyi zvinoshanda zvepidermis zvinodzoserwa, kune kunyanyisa kwekuchengetedza hunyoro muganda. Mafuta acho akanyatsopinda mukati meganda uye anoshingairira kusimudzira kupinda kweimwe inoshanda zvikamu mune yayo stratum corneum.
Mafuta emiriwo ane oleic acid yakawanda haana oxidized, kunyangwe patembiricha yakakwira vanoramba vakagadzikana. Naizvozvo, ivo vanogona kushandiswa mukutsvaira, kukochekera uye kukanya.
Omega-6 fatty acids
Ivo chikamu chemuviri membrane, inoteedzera iyo mwero weakasiyana cholesterol muropa. Bata multiple sclerosis, chirwere cheshuga, arthritis, ganda zvirwere, tsinga zvirwere, kudzivirira tsinga fibers, kutsungirira premenstrual urwere, chengetedza kumeso uye elasticity yeganda, simba ezvipikiri nebvudzi. Nekushomeka kwavo mumuviri, kuchinjana kwemafuta munyama kwakavhiringidzwa (saka hauchakwanise kudzikira huremu), chiitiko chakajairika chemukati memukati memukati. Zvakare, mhedzisiro yekushomeka kwe omega-6 ihosha dzechiropa, dermatitis, atherosclerosis yemitsipa yeropa, njodzi yakawedzera yezvirwere zvemoyo. Iko kusanganisa kweimwe unsaturated fatty acids kunoenderana nekuvapo kweinoleic acid. Kana iyo isipo, ipapo yavo synthesis inomira. Sezvineiwo, kunwa kwemakabohydrate kunowedzera kudikanwa kwemuviri kwezvikafu zvine unsaturated fatty acids.
Omega-3 fatty acids
Omega-3s akakosha pakushanda kwakanaka kwehuropi uye nekukura kuzere kwehuropi muvana. Nerubatsiro rwavo, pane kuwanda kwesimba kwakakodzera kuti utumidze masaini kubva kuchitokisi kuenda kuchitokisi. Kuchengeta kugona kwako kufunga padanho rakanaka uye kugona kuchengeta ruzivo mundangariro dzako uye kushingaira kushandisa ndangariro-izvi zvese hazvigoneke pasina alpha-linolenic acid. Omega-3s zvakare ine ekudzivirira uye anti-kupisa mabasa. Ivo kuvandudza kushanda kwemoyo, maziso, yakaderera cholesterol, inokanganisa hutano hwemajoini. Iwo akanakisa antioxidants, anovandudza mamiriro eczema, asima, allergies, kushushikana uye huta kusagadzikana, chirwere cheshuga, kusagadzikana kwevana, arthrosis. Omega-3 acids zvakare inodzivirira kukura kwegomarara, kusanganisira gomarara repazamu.
Omega-3 uye omega-6 vane chimwe chakakosha kudzora - kana mafuta achidziya uye achitaurirana nemhepo, ultraviolet mwenje, anoshingairira oxidized. Naizvozvo, kana kuumbwa kwemafuta emiriwo kwakapfuma mu omega-3 uye omega-6, haugone kuikanga pamafuta aya, inofanirwa kuchengetwa munzvimbo ine rima, inotonhorera mune yakavharirwa, mudziyo unodzivirirwa neUV.
Muviri wemunhu mukuru unogona chete kugadzira omega-9 pachayo, uye omega-3 uye omega-6 inogona kuuya nechikafu chete. Sezvo zvisiri nyore kwazvo kuyera kudya kweakakosha mafuta acids, mhinduro yakanakisa dzakasiyana. Usamire pane imwe mafuta, edza vamwe!