Mapuroteni, mafuta uye makabhohaidhiretsi

Kudya kwakakodzera isayenzi yakaoma pamusoro pezvokudya nemigumisiro yaro pahutano. Zvokudya izvo muviri pachawo haugone kugadzira zvinofanira kubva muchikafu. Pakati pezvinovaka muviri zvinodiwa pakurarama kwakajairika, zvinosanganisira:

• mavhitaminzi;
• zvicherwa;
• amino acids;
• mafuta acid.

Zvimwe zvezvinhu izvi (micronutrients) muviri unoda mune zvishoma zvishoma, zvimwe, pane zvinopesana, zvakawanda (macronutrients). Kushaikwa kwechimwe chezvokudya zvinowanzokonzera kukura kwezvirwere zvakakomba. Kuwedzera kunowanzokonzera kufutisa uye matambudziko eparutivi.

Macronutrients: Basic Information

Macronutrients, kana macronutrients, chikafu chinopa muviri simba rinodiwa uye macalorie. Izvo zvinodiwa pakukura kwakajairwa, metabolism uye kuchengetedza kwemabasa emuviri.

Nechekare kubva pazita, zvinova pachena: macronutrients iboka rezvinhu zvinodiwa kumunhu muhuwandu hukuru. Pakati pemacronutrients ndeye: mapuroteni, mafuta, makhahydrates.

Vakawanda vanoshamiswa nemubvunzo wekuti chii chinofanira kunge chiri chikamu chezvinhu izvi muzvokudya zvezuva nezuva uye kuti mangani magiramu echinhu chimwe nechimwe anofanira kugamuchirwa zuva nezuva. Asi kuti tizvipindure, zvakakosha kuti tinzwisise kuti zvinhu izvi ndezvipi uye mabasa api azvinoita.

Aya makirasi matatu emacronutrients mapoka akaoma, rimwe nerimwe rine zvikamu zvakawanda. Iwe unogona kudya chiyero chakafanana (mumagiramu) emapuroteni, lipids uye makhahydrates zuva rega rega, asi panguva imwe chete inopa muviri ma microelements akasiyana nguva imwe neimwe, zvichienderana nezviri mukati mezvinhu.

Semuenzaniso, mumafuta akafanana emafuta omuorivhi nemafuta emafuta, lipids akasiyana zvakanyanya. Nokudaro, zvakakosha kuchengetedza kudya kwakakwana uye kudya kwakasiyana-siyana kuitira kuchengetedza kuwirirana mumuviri. Uye pakarepo mhedziso yekutanga: zvakakosha kwete zvakanyanya kuwanda kwekushandisa kweanobatsira micro uye macro elements (kunyangwe ichi chiriwo chakakosha nuance), asi hunhu hwavo.

Asi kana zvasvika pakupihwa kwecalorie, zvichiri kukosha kuyeuka kuti kukosha kwesimba mu1 gramu:

• carbohydrate - 4 macalorie;
• mapuroteni - 4 macalorie;
• mafuta - 9 macalorie.

Carbohydrates - Chitubu chinonaka cheSimba

Makabhohaidhiretsi musanganiswa wemamorekuru akasiyana anopa angangoita 45 muzana yesimba remuviri. Ichokwadi, mamwe marudzi emakabhohaidhiretsi, akadai sefiber uye masitashi asingamiri, haashandi sechitubu chesimba, asi panguva imwe chete anoita basa rinokosha zvakaenzana:

• kusimbisa hutano hwehutano hwekudya;
• kukurudzira kugaya nyore kwechikafu uye kubatwa kwezvinovaka muviri;
• kubvisa chepfu uye chepfu.

Mabasa mumuviri

Makabhohaidhiretsi anowanikwa kubva muchikafu anoputsika kuita glucose uye mamwe monosaccharides. Vanowedzera huwandu hweshuga mu plasma, kupa munhu simba. Basa remacarbohydrates mazhinji nderokuti:

• ndiwo tsime rakanakisa rekudya;
• masero ose uye matishu emuviri anoashandisa kuita simba;
• kuunganidza mumasero echiropa uye munyama yetsandanyama kuitira kuti ishandiswe kana zvichidiwa;
• zvinodiwa kuhurongwa hwetsinga, huropi, tsandanyama (kunyanya, mwoyo), itsvo;
• inobatsira pakuchengetedza hutano hwematumbo.

Makabhohaidhiretsi anoumbwa nekabhoni, hydrogen uye oxygen. Kune macarbohydrates ari nyore uye akaoma.

Monosaccharides uye disaccharides

Makabhohaidhiretsi akareruka anoumbwa ne monosaccharides uye disaccharides. Vanokwanisa kukurumidza kuwedzera huwandu hweglucose. Inotapira mukuravira, inokurumidza kubatwa, ichipa muviri simba, uye nekukurumidza kuparara.

Monosaccharides ishuga yakapfava, nokuti inosanganisira imwe unit. Mune chimiro ichi, vanogona kutorwa nemuviri. Kusiyana nemamwe macarbohydrates, haadi kugayiwa panguva yekugaya. Nokudaro, monosaccharides kubva pakudya inokurumidza kupinda muropa, inenge pakarepo kuwedzera huwandu hwehuga mu plasma, pakarepo inopa simba kumuviri.

Mienzaniso ye monosaccharides: glucose, fructose, galactose. Shuga dzakapfava dzinowanikwa muhuwandu hwakasiyana-siyana muzvokudya zvinobva mumapoka akasiyana. Yakakwirira mumichero yakaibva uye uchi.

Monosaccharides ndiwo matsime akakosha emasimba. Asi kudya huwandu hweshuga huri nyore pasina kuenzanisa ne polysaccharides kana oligosaccharides (iyo inotora nguva yakareba kuti igaye uye naizvozvo inopa muviri simba renguva refu) inogona kukonzera kuwedzera kukuru kweglucose yeropa inoteverwa nekudonha kwakanyanya muzinga.

Somugumisiro, pakutanga kune kusunungurwa kukuru uye kwakapinza kwesimba, iyo inokurumidza kuchinjwa nekunzwa kuneta. Kudzokororwa kakawanda kwekuchinja kwakadaro kunogona kukonzera chirwere cheshuga.

Kuburitsa

Disaccharides musanganiswa we 2 monosaccharides. Kune disaccharides ndeye:

• lactose (mukaka shuga);
• sucrose (tafura);
• maltose;
• isomaltose (shuga yakaumbwa semugumisiro wekuparara kwe starch).

Disaccharides, kufanana nemonosaccharides, inopa chikafu chinotapira, uye muviri unopa simba rinokurumidza. Nekuda kweizvi biochemical properties, ivo vanonzi zvakare nyore shuga. Muhuwandu hukuru hunoratidzwa muzvokudya zvakagadzirwa. Kugara kudyiwa kwema disaccharides kunogonawo kukonzera kuwedzera kweglucose yeropa.

Nekuti ma disaccharides ane 2 zvikamu zveshuga, anoenda kuburikidza nekuita decoupling maitiro asati apinzwa mumuviri. Nokudaro, kune imwe neimwe disaccharide, muviri une enzyme yayo yekugaya. Saka, sucrase inoshanda pa sucrose, lactase - pa lactose. Ma enzymes anodiwa anogadzirwa mumatumbo. Assimilation ye disaccharides inoenderera zviri nyore. Izvo zvakasiyana ndeye lactose.

Kune vanhu vakanyimwa lactase enzyme, izvo zvinoreva kuti miviri yavo haikwanisi kuputsa lactose muzvikamu zviviri, izvo zvinozviratidza mune izvo zvinonzi lactose kusagadzikana. Izvi zvinoreva kuti kudyiwa kwezvinhu zvemukaka kune vanhu vakadai idambudziko. Kusagadzikana kweLactose kunowanzoitika kune vanhu vakuru.

Undigested mukaka shuga haina kunyura uye inobatsira pakukura kwebhakitiriya mudumbu rekudya izvo zvisina kunaka kumuviri. Somugumisiro, izvi zvinotungamirira kune flatulence, heartburn uye kusvotwa. Mukuwedzera, iyo asidhi inogadzirwa nebhakitiriya inokanganisa kushanda kwemukati seyese (inoderedza kukwanisa kwayo kudya zvokudya), inokuvadza masero ekugadzirisa kudya. Zvakakosha kuti vanhu vakadaro varambe kudya, iyo ine lactose. Zvimwe zvidzidzo zvinoratidza kuti lactobacillus yekuwedzera inobatsira kune aya matambudziko ekugaya.

Polysaccharides: starch, cellulose uye inopikisa starch

Mahombe makabhohaidhiretsi mamorekuru (akadai sefiber kana starch) musanganiswa wemamonosaccharides akati wandei akabatanidzwa pamwechete. Kuumbwa kwevamwe vavo kunogona kunge kune mazana akawanda emamono-shuga. Kuoma kwakadaro kunonzi polysaccharides (kubva "poly" - yakawanda). Iyo chaiyo yemakomisheni yakaoma ndeyekuti ivo vanowedzera mwero weglucose mumuviri zvishoma nezvishoma, asi kuita kwenguva yakareba. Complex makabhohaidhiretsi is starches uye faibha.

Zvirimwa zvinochengeta simba razvo nekubatanidza akawanda mono-shuga. Kuomarara kwakadaro kunogona kuve nemazana (dzimwe nguva kusvika zviuru zvinoverengeka) mamorekuru eglucose. Mishonga yemiti (yakadai sembeu, iyo inofanirwa kupa simba kune pfuti) ine starch yakawanda. Kana chirimwa chidiki chinotanga kukura, starch inoputsika kuita glucose uye inopa simba rainoda.

Starch

Kana munhu akadya zvokudya zvine starchy, zvakadai sechibage kana mbatatisi, muviri unoshandisa polysaccharides kubva mauri nenzira yakafanana nezvirimwa. Kugayiwa kwemasitashi kunoda nguva yakawanda kupfuura maitiro ekugadzirisa madisaccharides.

Nokudaro, tinogona kutaura kuti starch inzvimbo yakasimba yesimba. Izvo hazvikonzeri kuzadza kwakapinza kweropa neshuga, chiito che starch chinononoka, chinopindirana uye chekugara kwenguva refu kuchengetedza simba mumuviri. Uye inoonekwa seyakanaka sarudzo yehutano.

Chikafu chinopa marudzi maviri makuru emasitashi:

• amylose;
• amylopectin.

Amylopectin inogayiwa nekukurumidza nemuviri. Iyo nzira yekutorwa kwekudya starches inotungamirwa nedanho rekutsemura chinhu muzvikamu zvidiki - mayuniti ega ega makhahydrates.

Cellulose (fiber)

Dietary cellulose, kana fiber, inhengo yepolysaccharides, mhuri yemakabhohaidhiretsi akaoma. Asi muchinhu ichi, mabheji eshuga akabatanidzwa maererano nenheyo yakasiyana-siyana, uye muviri haugoni kuputsa maketani anoasunga. Pane kudaro, iyo cellulose inopfuura nemudumbu madiki uye makuru muchimiro chayo chepakutanga. Nekuda kwemhando iyi, fiber inoita mabasa akakosha kumuviri:

• inokurumidza kubviswa kwehupfu uye slags;
• kubvisa kuzvimba.

Inobatsira cellulose inowanikwa mumiriwo, zviyo, maruva. Kunyanya, fiber yakawanda inowanikwa muzvokudya zvisina kugadziriswa. Semuenzaniso, bran ine yakawanda yemakemikari, asi nechekare muupfu haisi. Cellulose inowanikwawo muganda remichero, asi haisipo zvachose muzvinwiwa zvakagadzirwa kubva kwavari.

Zvakawanda zvakatonyorwa pamusoro pezvakanakira fiber. Ongororo dzinoratidza kubatana pakati pekudya kunobva pane yakakwira yefiber, uye kuderedzwa kwengozi yekuva nezvirwere zveoncological, kusanganisira mumatumbo uye mammary glands. Vamwe vatsvakurudzi vanotsanangura izvi nekugona kweselulosi kubvisa chepfu uye chepfu kubva mumuviri, izvo zvinobatsira mukugaya kwakanaka.

Nokudaro, zvokudya zvine fiber yakawanda zvinofanira kuiswa muzvokudya zvekuderedza uremu. Fiber inochengetedza iyo yakajairika mamiriro emukati microflora, iyo kudzivirirwa kwemuviri kunoenderana. Kushaikwa kwe cellulose mukudya kunokonzera kuvimbiswa, kunowedzera mukana wehemorrhoids kana kenza yekoloni.

Izvo zvinobatsira zve fiber:

• kunoderedza mukana wekuita zvirwere zvemwoyo;
• inodzivirira kukura kwekufutisa;
• inoderedza cholesterol.

Resistant starch

Chikamu chekupedzisira chepolysaccharides, kana kuti makabhohaidhiretsi akaomarara, inoshingirira starch. Yakawana zita rayo nekuda kwekuti haigone kugadziriswa mudumbu mudiki. Nekuda kweizvozvo, musanganiswa unoshanda seselulosi pane starch. Kupfuura nemudumbu uye kupinda mudumbu guru, sefiber, inobatsira pakugadzirwa kwebhakitiriya inobatsira mumatumbo. Kudzivirira starch kunowanikwa mumupunga wemusango, bhari, gorosi, uye buckwheat.

Pakati pevamiririri veshuga pane oligosaccharides. Uyu muchinjiko pakati pemono- uye polysaccharides. Chimiro chavo chinogona kuva kubva pa1 kusvika ku10 monosaccharides.

Simba masosi

Zvitubu zvemacarbohydrates ari nyore:

• michero uye michero;
• miriwo;
• zvigadzirwa zvemukaka;
• zvinotapira (shuga, uchi, manyuchi);
• zvihwitsi;
• zvinwiwa zvinonwisa mvura.

Kunobva makhahydrates akaoma:

• bhekari zvigadzirwa;
• zviyo;
• keke;
• mupunga;
• bhinzi;
• pizi;
• miriwo ine starchy;
• pizi yakasvibirira;
• chibage.

Zvizhinji zvezvigadzirwa izvi zvakare zvitubu zvefiber. Makabhohaidhiretsi akaomesesa ari mumiriwo yakawanda, michero, nzungu, mhodzi, nyemba, pamwe chete nezviyo.

Chii chinonzi glycemic index

Kukurumidza sei rudzi rwega rwega rweshuga runosimudza shuga yeropa inoratidzirwa neiyo glycemic index. Rudzi rwayo chiyero kubva ku1 (inononoka mhedzisiro pamuviri) kusvika ku100 (iyo inokurumidza saturation, chiratidzo ichi chakaenzana nekumhanya kwechiito cheglucose yakachena).

Makabhohaidhiretsi ane high glycemic index anosimudza shuga yeropa zvakaringana nekukasira. Nekuda kweizvozvo, huwandu hwe insulin muropa hunowedzera, zvichikonzera hypoglycemia uye nzara. Zvose izvi zvinotungamirira kukushandiswa kwemakoriyori akawandisa, zvinoreva kuwandisa.

Makabhohaidhiretsi ane yakaderera glycemic index anobatsira kuwedzera kunonoka kweplasma glucose, iyo inobvisa kusvetuka kwakapinza mukugadzirwa kwe insulin. Kudya chikafu chine GI yakaderera kunoderedza njodzi yekufutisa, chirwere cheshuga, kana matambudziko ayo.

Protein - hwaro hwezvinhu zvese

Mapuroteni chinhu chakakosha chemuviri, sezvo ari chikamu chechimiro chematishu mazhinji, anosanganisira bone uye anobatana. Kukosha kwemapuroteni kwakatoratidzwa nezita ravo: "protein" kubva muchiGiriki zvinoreva "munzvimbo yekutanga".

Mapuroteni anobatanidzwa mune anenge akawanda maitiro mumuviri, ari ma enzymes. Muviri unoda kugara uchizadzwa kwemapuroteni anotora nzvimbo yemasero akafa kana matishu akakuvadzwa. Dzinopesvedzerawo kukura nekukura kwechipenyu. Kubva pa10 kusvika ku35% yekoriori yezvokudya zvezuva nezuva inofanira kubva kune mapuroteni ezvokudya.

Basa remapuroteni:

• inobatsira pakukura kwevana nevachiri kuyaruka;
• zvakakosha pakuchengetedza hutano hwevakadzi vane pamuviri;
• kudzorera tishu;
• simbisa immune immune;
• kupa muviri simba kana pasina macarbohydrates akakwana;
• tsigira tsandanyama (kukurudzira kukura kwemhasuru);
• kukurudzira kugadzirwa kwehomoni;
• ma enzymes.

Muviri unobatsirwa sei nemapuroteni?

Mapuroteni akaputsika kuita peptides uye amino acids. Izvo zvinodiwa pakukura uye kutsiva nzvimbo dzakakuvadzwa kana kupera-kwe-kushanda. Asi kana muviri ukasawana macalorie aunoda kuti urarame, mapuroteni anogonawo kushandiswa sesimba.

Pakati pe20 amino acids, 9 inokosha. Munhu haakwanise kuzvigadzira, saka zvakakosha kuve nechokwadi chekuzadzikiswa kwezvinhu izvi kubva muchikafu.

Mapuroteni Kushandiswa Matengo

Mapuroteni ezuva nezuva anotarwa pahwaro hwe akati wandei paramita. Chimwe chazvo chiyero chekukura. Ndiko kuti, vana munguva yekukura kwekushanda vanoda mapuroteni akawanda kupfuura vanhu vakuru.

Kudya kweprotein pazuva:

• vana kusvika kumakore matatu - 3 g pa kilogram yehuremu;
• kubva pamakore matatu kusvika ku3 - 5 g pa kilogram yehuremu;
• vanhu vakuru - 0,8 g pa kilogram yehuremu.

Vanhu vanoda kuwedzera mhasuru yemhasuru vanodawo dhigirii yakawedzerwa yeprotein.

Zvinyorwa zveprotein:

• hove dzegungwa;
• nyama isina kuonda;
• bird;
• mazai;
• bhinzi;
• pizi;
• soy zvigadzirwa;
• mbeu;
• dairy.

Mapuroteni kubva mukudya kwezvirimwa, sekutonga, ane mafuta mashoma uye cholesterol, anopa muviri nefiber uye zvimwe zvakakosha zvinovaka muviri.

Kuzadzwazve kweprotein mumuviri kunowanikwa nekupa iyo inodiwa amino acids.

Chii chinonzi amino acids?

Mapuroteni anoumbwa nemamorekuru madiki (amino acids) akabatanidzwa pamwechete. Mamiriro eprotein akafanana nemabhero akaiswa pacheni. Protein yakagadziriswa inotora chimiro chakasiyana-siyana - chimiro chetatu-dimensional (cheni inotenderera uye inoputira pachayo, ichigadzira rudzi rwebhora). Kufanana nemacarbohydrates, amino acids inoumbwa nekabhoni, hydrogen, uye oksijeni. Asi kusiyana nadzo, dzinewo nitrogen.

Zvakakosha kuti mapuroteni auye muhukuru hwakasiyana. Mamwe maketani eamino acid mapfupi uye ane 50 element, asi mazhinji ane 200-400. Mapuroteni ega ega anogona kusanganisa uye kugadzira anonzi maprotein complexes.

Mapuroteni makuru makuru mapfupa, ganda, misumari, bvudzi, mazino. Izvo zvinogadzirwa ne collagen, elastin uye keratin. Collagen, semuenzaniso, ine 3 amino acids yakamonwa kuita cylindrical cheni refu. Cheni iyi inosunga kune mamwe ma collagen cheni uye inogadzira masilinda akakora uye akasimba anonzi fibrils. Fibrils inogona kusanganisa kubva pa6 kusvika ku20 collagen cheni, zvinoreva kuti ine makumi ezviuru zveamino acids. Uye ichi ndicho chimiro cheimwe chete, inotorwa zvakasiyana, mapuroteni.

Imwe amino acid yakafanana nekabhobhohydrate yakapfava - muviri unopwanya chimiro cheprotein kusvika kune amino acid isati yatorwa, uchitevera musimboti wekugaya carbohydrate. Uye chete mushure meiyo inogaya imwe diki block panguva.

Ndekupi kutsvaga amino acids?

Munhu ane hutano anoda anenge 40-65 magiramu eamino acids akasiyana pazuva. Kana muviri usingagamuchire huwandu hunodiwa hweprotein, unotanga kukwevera pane zvakachengetwa kubva mumhasuru dzayo, uchivaparadza. Kusadya zvakakwana kwemaamino acids kunogona kukonzera kuderera kwekukura, kusakura zvakanaka kwetsandanyama, bvudzi rakatetepa uye rakapwanyika, zvirwere zveganda, kusimba kwesimba rekudzivirira muviri, uye mamwe matambudziko.

Kunobva amino acids mapuroteni kubva muchikafu chezvirimwa nemhuka. Zvokudya zvakanyanya mapuroteni: nzungu, nyemba, hove, nyama uye zvigadzirwa zvemukaka. Muzvokudya zvakagadziriswa, chinhu chacho dzimwe nguva chinoratidzwa muchimiro chepeptide - puroteni ine hydrolyzed (ine amino cheni dzakaumbwa kubva 2-200 amino acids). Zvokudya zvakadaro zvinogayiwa nekukurumidza uye zviri nyore kugaya.

Zvakakosha Amino Acids

Kune marudzi makumi maviri emaamino acids uye ose anodiwa nemuviri, sezvo imwe neimwe ichibatanidzwa mukugadzirwa kweprotein pane imwe nhanho. Hafu yazvo muviri unogona kubatanidza wega. Zvisinei, bviro ye20 yavo inongova zvokudya. Vanonzi zvakakosha kana zvakakosha amino acids. Izvi zvinosanganisira leucine, methionine, phenylalanine, tryptophan nevamwe.

Kune muviri, chiyero chakakodzera cheamino acids kune mumwe nemumwe chakakosha. Chikafu chemhuka, semuenzaniso, chine maamino acids muchikamu chakafanana nechomumuviri wemunhu. Mapuroteni kubva mukudya kwezvirimwa ane chimiro chakasiyana.

Vakawanda vezvokudya zvinovaka muviri vane hanya kuti vanodya miriwo, vachiramba nyama, havagamuchire mapuroteni ose anodiwa zvakakwana. Vamwe vaongorori vanoramba dzidziso iyi. Vakataura: sezvo zvikafu zvezvirimwa zvakasiyana zvine maamino acids akasiyana akakosha, zvino nekudya zvakasiyana-siyana zvekudya (kubva pazviyo zvese, nyemba, nemimwe miriwo), zvine musoro kuwana zvinhu zvese zvakakosha. Mukuwedzera, zvimwe zvekudya zvezvirimwa, zvakadai sesoya, zvine puroteni yakafanana mukuumbwa kune mapuroteni anowanikwa munyama.

Mafuta uye mukurumbira wakashata zvisina kufanira

Mafuta, kana lipids, zvimwe ndiwo macromolecules akaoma zvikuru muzvokudya. Kune marudzi akawanda emafuta.

Nehurombo, mafuta akawana rap yakaipa, muchidimbu nekuti macalorie akawandisa anoshandurwa kuita mafuta emuviri. Chikonzero chechipiri ndechekuti saturated lipids, trans mafuta, cholesterol ndiyo inokonzera matambudziko mazhinji ehutano (kubva kuchirwere chemoyo kusvika kune kufutisa).

Zvisinei, chokwadi ndechokuti haasi mafuta ose akaipa. Zvizhinji zvacho, zvakasiyana, zvakakosha kumuviri. Naizvozvo, kana zvasvika kumafuta, iwe unofanirwa kukwanisa kusiyanisa pakati pezvakanaka uye zvisina kunaka mhedzisiro yehutano, kuti unzwisise kuti ndeapi mhando ye lipids inogona kuwanikwa kubva kune chimwe chikafu.

Maererano nezano revanovaka muviri, kudya kwekoriori kwezuva nezuva pa25-35 muzana inofanira kuva nemafuta ane utano.

Basa mumuviri:

• kukurudzira kukura uye kukura;
• kushanda sechitubu chesimba;
• zvakakosha pakutorwa kwevhitamini yakanyungudika mafuta;
• vari chikamu chezvivakwa zvekuvaka masero;
• kudzivirira kukanganisa kunhengo dzomukati pakufamba, kusvetuka, kumhanya, kudonha nekuda kwekuderera.

Mafuta, semamwe macromolecules, anoumbwa nekabhoni, hydrogen, uye oksijeni. Asi chimiro chechimiro chavo ndechekuti hachina kunyungudika mumvura. Aya ndiwo anonzi hydrophobic zvinhu. Mafuta anoputsika kuita fatty acids uye glycerol. Izvo zvakakosha pakukura kwetishu uye kugadzirwa kwehomoni.

Fat Types

Nemakemikari ehupfumi, mafuta akazara, monounsaturated uye polyunsaturated.

Saturated lipids: "akaipa" mafuta, ndiwe ani?

Saturated lipids inoumbwa nemamorekuru akakodzera. Vanochengeta chimiro chavo chakasimba pakupisa kwekamuri (kunze kwemafuta emichindwe nekokonati). Kunobva mafuta akadaro: bota nemafuta ari munyama.

Makore anopfuura makumi mashanu apfuura, vatsvakurudzi vakatanga kutaura nezvehukama huri pakati pemafuta akazara uye chiyero chekuwedzera kwecholesterol yeropa, iyo inokonzera atherosclerosis, chirwere chemwoyo. Indasitiri yezvekudya yakakurumidza kupindura zvakataurwa nemasayendisiti - zvigadzirwa "zvisina mafuta" kana "zvisina mafuta zvachose" zvakaonekwa pamasherufu ezvitoro zvikuru.

Kunyanya kudya kwemafuta akazara uye chokwadi kunogona kukanganisa hutano. Asi dambudziko nderekuti chokwadi chine chekuita nemafuta akazara zvakapararira kune dzimwe mhando dzemafuta anodiwa nemuviri.

Mafuta akazara anowanikwa muhuwandu hwakawanda muzvigadzirwa zvenyama, kunyanya mukucheka nemafuta machena akasimba. Kuderedza kudya kwako kwemafuta akazara ipfungwa yakanaka. Zvisinei, haugoni kuramba zvose lipids. Zvakakosha kufunga nezvekuti uropi hunenge 60% inoumbwa neadipose tissue.

Mukuwedzera, kudya kwakaderera mumarudzi ose emafuta kunowedzera njodzi yekukanganiswa kwehomoni, kunobatsira pakukura kwezvirwere zvemwoyo, uye kunoderedzawo hutachiona uye basa rehuropi.

Kukosha kwemafuta anonzi monounsaturated

Mafuta emonounsaturated akakwezva kutarisisa kwevesainzi mushure mekunge zvaonekwa kuti vanhu vanotevera chikafu cheMedithera havagone kuve nechirwere chemoyo, kenza, uye rheumatoid arthritis. Masayendisiti akatsanangura chokwadi ichi nekuti chikafu chekare cheMediterranean chine mafuta emuorivhi akawanda, akapfuma mu monounsaturated oleic fatty acid. Pamusoro pemiorivhi, maavocado, maamondi, uye cashews zvakapfuma mune monounsaturated lipids.

Monounsaturated mafuta (somuenzaniso, mafuta omuorivhi) pakupisa kwekamuri chengetedza chimiro chemvura, asi omesa mufiriji.

Masayendisiti anoenderera mberi nekuita zviedzo uye kuratidza dzidziso yavo nezve zvinobatsira zvemafuta monounsaturated. Asi kwete zvishoma nekushingaira kudzidza mabasa e polyunsaturated lipids, kunyanya, omega-3 fatty acids.

Polyunsaturated zvinhu

Polyunsaturated mafuta (PUFA) ine mamorekuru, hunhu hwezvisungo pakati peiyo yakasiyana nedzimwe lipids. Ichi ndicho chakavanzika chinoita kuti varambe vari mvura pane tembiricha yakaderera.

Kune akawanda polyunsaturated mafuta. Zvizhinji zvacho zvinogona kugadzirwa nemunhu akazvimiririra, kunze kweOmega-6 uye Omega-3. Uye sezvo aya mafuta acids achikosha kuvanhu, zvakakosha kuzadza zvitoro zvavo zvekudya.

Polyunsaturated lipids iripo muhuwandu hukuru mumafuta kubva muzviyo nembeu (somuenzaniso, linseed mafuta).

Yakakosha Omega-3 uye Omega-6

Kana zvasvika kune lipids, munhu haagoni kukanganwa nezveakakosha mafuta acids - linoleic (Omega-6) uye linolenic (Omega-3). Izvo zvinodiwa pakuumbwa kwebiologically active lipids (eicosanoids), kusanganisira prostaglandins, thromboxanes, prostacyclins uye leukotrienes. Kugara kunwa omega-3 fatty acids kunodzivirira kukura kwechirwere chemoyo.

Kuda kwemuviri kweakakosha mafuta asidhi kunosiyana nezera.

Zvevakuru:

• linoleic acid - 2% yemakori ezuva nezuva;
• linolenic asidhi - 0,5% yehuwandu hwemacalorie.

Linoleic acid, inozivikanwawo seOmega-6, inowanikwa mumafuta akawanda kubva muzviyo, nzungu, bhinzi, mhodzi dzesunflower, sesame, chibage, soya, nzungu, manhanga. Kushaikwa kweOmega-6 hakuwanzo, sezvo iyi fatty acid iripo muzvikafu zvakawanda. Mukuwedzera kune izvo zvatotaurwa, nyama yemombe uye huku ndiyo yakanaka inopa linoleic acid.

Kushaikwa kwe omega-3 (linolenic acid) inobatanidza nekukura kwezvirwere zvakadai sekusingaperi kuzvimba (kubva mumatumbo kusvika kune rheumatoid arthritis), chirwere chemwoyo, kukanganisa uye hyperactivity. Alpha-linolenic acid inowanikwa muhuwandu hukuru mumanhanga, linseed, rapeseed, soya bean mafuta, mimwe miriwo yemashizha, asi kunyanya muhove dzegungwa dzine mafuta.

Asi hazvina kukwana kungodya omega-3 uye omega-6 nguva dzose. Zvakakosha kuomerera kune imwe chiyero pakati peaya mafuta acids. Nutritionists vanoratidza chiyero chakakwana cheomega-3 kusvika omega-6 i1: 2. Nekudaro, mukuita, kune vakawanda, chiyero ichi 1:25. Kuti uwane huwandu hunobatsira, zvakakosha kuderedza huwandu hwe omega-6 mukudya uye kuwedzera omega-3. Izvi zvinogona kuwanikwa nyore nyore nekuderedza kushandiswa kwenyama, mukaka uye zvokudya zvakanatswa. Asi panguva imwe chete, pane zvinopesana, wedzera zvikamu zvehove (zvichida salmon), mafuta eflaxseed, walnuts, miriwo yemashizha yakasvibirira.

"Zvakaipa" Mafuta

Partial hydrogenation yeunsaturated fatty acids (inoshandiswa muindasitiri yezvekudya) inotungamira pakuumbwa kwemafuta e trans. Ivo kunyange pakamuri tembiricha vanochengeta yakasimba kana semi-yakasimba mameseji. Nhamba yakawanda ye trans fatty acids inowanikwa mukiki, makeke, crackers, chips. Mukubika, chinhu ichi chinoshandiswa kuwedzera hupenyu hwesherufu ye confectionery. Asi mafuta ekutengesa anokonzera kuwedzera kwehuwandu hwecholesterol muropa, izvo zvinogona kukonzera kukura kwechirwere chemwoyo.

Rimwe remabasa akanyanya kukosha e lipids nderekuti iwo ndiwo chikamu chikuru che membranes mumasero ese emuviri wemunhu. Asi marudzi akasiyana emafuta—asina unsaturated, monounsaturated, uye polyunsaturated—anodiwa muhuwandu hwakasiyana. Masero anonyanya kuda polyunsaturated uye partially monounsaturated marudzi. Vanobvumira ma membranes kuti arambe achichinjika uye achifamba. Kana huwandu hwemafuta akazara hwakanyanya, maseru membranes anove akaomarara, mashandiro avo anoderera, anorasikirwa nekukwanisa kuchengetedza mukati memasero, kupfuudza makemikari akanyungudika mumvura kuburikidza navo.

Zvinyorwa zve lipids muzvokudya

Mafuta Monounsaturated:

• mafuta omuorivhi;
• nzungu ruomba;
• avocado;
• mbeu;
• nzungu.

Polyunsaturated mafuta:

• mafuta ezviyo;
• soybean mafuta;
• linseed mafuta;
• hove ine mafuta;
• walnuts;
• dzimwe mbeu.

Mafuta Akaguta:

• mafuta tsvuku nyama;
• dairy;
• ruomba;
• mafuta emuchindwe;
• Kokonati mafuta;
• chizi;
• mukaka dessert.

Trans Mafuta:

• majarini;
• paradzira;
• confectionery;
• machipisi;
• belyashi.

Mashandisiro anoita muviri mapuroteni, makabhohaidhiretsi uye mafuta

Muviri wemunhu muchina unoshamisa, unokwanisa kudzidza kurarama pane chero rudzi rwechikafu, uchienderana nemhando dzakasiyana dzekudya. Kugona uku kwakagarwa nhaka kubva kumadzitateguru ake, umo kuwanda kwekudya kwekudya uye kudya kwaienderana nezvinobatika (kuvhima kwakabudirira kana, semuenzaniso, kunaka kwegoho reberry munharaunda).

Munhu wemazuva ano anowana macalorie muhuwandu hwakakura uye pasina mari yakawanda yekushandisa simba. Uye matambudziko ese ezvekudya anosara neHomo Sapiens ndiwo musanganiswa wakakodzera wemacronutrients akakosha kuhupenyu, kuve nechokwadi chekuenzanisa mukudya kwemapuroteni, mafuta uye makabhohaidhiretsi. Asi kunyange izvi, nhamo, zvinokundikana kune vakawanda.

Kana munhu achinge aruma chimedu chenyama, pai, kana kuti muriwo, kugaya kunotanga. Muviri unobata chimedu chega chega chechikafu, uchichitsemura kuita tunhu tudiki diki. Mushonga wekuita kwemakemikari unoshandura chikafu kubva muchimiro chayo chenguva kuita makemikari ega ega ayo anoshanda sehuni yemaitiro mazhinji. Mapuroteni, makabhohaidhiretsi uye mafuta anoenda kuburikidza neakareba metabolic maitiro. Uye imwe neimwe macronutrient ine yayo, yakasarudzika.

Kana zvinhu zvitatu izvi zviripo muhuwandu hunodiwa, kutanga kune zvose, shuga nemafuta zvinoshandiswa sesimba, nokuti pane hukama pakati pemetabolism yemakhahydrates uye lipids. Mapuroteni panguva ino anoshanda senheyo yekuvaka yemhasuru, mahomoni.

Mapuroteni anobva mukudya, muviri unotsemuka kuita zvidimbu (amino acids), izvo zvinobva zvashandiswa kugadzira mapuroteni matsva ane mabasa chaiwo. Ivo vanomhanyisa mamwe maitiro emakemikari mumuviri, anobatsira kuhukama pakati pemasero. Nekushomeka kwemakhahydrates nemafuta ndiko kunopa simba.

Lipids inowanzopa muviri muviri unosvika hafu yesimba raunoda. Mafuta anowanikwa kubva muzvokudya anoputsika kuva mafuta acids, ayo anotumirwa muropa. Triglycerides inochengetwa mumasero emafuta.

Zvisinei, makabhohaidhiretsi anogona chete kuchengetwa mumuviri mune zvishoma. Kutorwa kubva mukudya, ivo zvakare vakatsemurwa kuita zvidimbu zvidiki uye zvatova muchimiro cheglucose kupinda muhurongwa hwekutenderera uye chiropa, zvichikanganisa huwandu hweshuga yeropa. Muviri uchagamuchira nyore nyore uye unobata chikamu chikuru cheshuga kupfuura mafuta. Iyo yakasara makhahydrates (iyo iyo chiropa haikwanise kuzvichengeta pachayo pakugadzirwa kweglucose) inoshandurwa kuva mafuta enguva refu. Kana muviri uchinzwa kuperevedza kwemacarbohydrates, unoshandisa mafuta akadaro kubva mukuchengetedza simba.

Uye kunyangwe lipids iri yakanaka sosi yesimba kunenge muviri wese, kune akati wandei marudzi emasero ane zvakakosha zvinodiwa. Iwo akanyanya pane iyi runyorwa ineurons (masero europi). Vanoshanda nemazvo kana chikafu chinosanganisira makabhohaidhiretsi, asi anenge asingagone kushanda pamafuta chete. Kudya kwakaderera-carb kune ngozi kune basa rehuropi.

Kushaikwa kweprotein hakuna ngozi: nekushaikwa kwemapuroteni, muviri unotanga kuparadza masero emhasuru.

pane epilogue

Macronutrients inoshandiswa sezvivharo zvekuvaka. Mafuta ane hutano anotarisira kuchengetedza kwemasero membranes uye kudzivirira maitiro ekuputika. Menyu inoumbwa nezvigadzirwa zvakakodzera ivimbiso yokuti muviri uchagamuchira makhahydrates akaoma, "akanaka" mafuta uye mapuroteni muhuwandu hunodiwa.

Mukuwedzera, kudya kwakadzikama ndiyo yakazara yakazara yezvikafu, zvicherwa, mavitamini uye kutsvaga zvinhu zvakakosha kune hutano. Iko kubatanidzwa kwezvinhu zvehuwandu hwakazara hwezvikafu zvinodzivirira kubva kuzvirwere uye kuchembera kwekutanga, kupa simba rinodiwa uye simba. Zvakanaka, hongu, usakanganwa nezve 6-8 magirazi emvura anokurudzirwa nevanovaka muviri, izvo zvinodiwa pakuitwa kwemakemikari maitiro.