Zvinotendwa zvisirizvo kuti mafuta kubva mutsetse wese wezvinhu zvekudya zvatinoshandisa ndiwo anokuvadza muviri. Kurera huremu vanonyanyisa vanokanda pavari munzvimbo yekutanga uye semhedzisiro vanove nenjodzi dzehutano. Sei uye ndeapi mafuta akakosha mukudya?
Mafuta anoonekwa semakemikari emafuta acids ane glycerin. Izvo zvakakosha zvikamu zvemuviri wekudya, pamwe nemapuroteni uye makabhohaidhiretsi. Mamwe mafuta anokonzeresa kukuvadza mumuviri, haana kunyudzwa uye anowanzo kuunganidzwa. Asi mabhenefiti emafuta akakodzera haatombokwaniswa kufungidzirwa - pasina iwo muviri wedu hauzotarisike uine hutano uye wakanaka, zvakakosha muviri maitiro anozotorerwa iwo chaiwo mutoro nerutsigiro.
Mafuta akapatsanurwa kuita maviri marudzi - akazara mafuta acids uye asina kuguta mafuta acids.
Mafuta akaguta akawandisa mumakemikari ekabhoni. Mumuviri wedu, mafuta aya anosanganiswa nyore nyore pamwe chete uye anoumba mafuta. Pasina kubviswa kubva mumuviri, ivo vanoshatisa chitarisiko chedu uye vanobatsira mukurema. Zvokudya zvine mafuta akazara - nyama ine mafuta, zvokudya zvinokurumidza, margarine, dessert, zvigadzirwa zvemukaka. Kazhinji, aya mafuta emhuka nemafuta emiriwo akadai semichindwe nekokonati mafuta.
Unsaturated fatty acids ane kabhoni shoma, uye nekudaro anowedzeredzwa zviri nyore nemuviri, ehe, kana uchidyiwa mukati memiganhu inonzwisisika. Aya mafuta akakosha kune endocrine system, metabolism uye kugaya, uye kune yakanaka mamiriro evhudzi, ganda uye nzara. Chikafu chine mafuta asina kutsetseka nzungu, hove, nemafuta emiriwo.
Maererano netsika, munhu wese ane hutano anofanirwa kunyora chikafu chake nenzira yekuti 15-25 muzana yemafuta. Iyi ingangoita 1 gramu pa1 kg yehuremu. Huwandu hwemafuta hunofanirwa kunge hwakaumbwa neasaturated omega-3 uye omega-6 mafuta acids, uye chete gumi muzana mafuta akazara anotenderwa.
Iko kukosha kwemafuta mumuviri
- Mafuta anobatanidzwa mukuvakwa kwesero membranes.
- Zvikafu zvine mafuta zvinopa zvakapetwa kaviri simba kupfuura makabhohaidhiretsi uye mapuroteni: 2 gramu yemafuta iri 1 kcal yekupisa, nepo mapuroteni nemahydrohydrate anopa 9,3 kcal imwe neimwe.
- Mafuta chikamu chakakosha chehomoni synthesis.
- Mafuta akafukidza haatenderi muviri kuti utonhorere.
- Mafuta ane zvicherwa, mavitamini, ma enzymes uye zvimwe zvakawanda zvakakosha zvinhu uye zvikamu.
- Mafuta akakosha mukufananidzwa kwemavhitamini ane mafuta-A, D, E, K.
Zvishoma nezve omega
Mafuta eOmega-3 akakosha kuti akurumidze metabolism, anoderedza insulin spikes, anosimudzira kuonda kweropa, nekudaro achideredza BP, achiwedzera kutsungirira uye kuramba muviri, achideredza kudya, kusimudzira manzwiro uye kuwedzera kugona kutarisa. Omega-3s nyorovesa nekunyorovesa ganda kubva mukati, uye zvakare shingairira kutora chikamu mukubatana kwehormone uye kuumbwa kwe testosterone.
Mafuta eOmega-6 anoshandurwa kuita gamma-linolenic acid, iyo inosanganisirwa mukuumbwa kweprostaglandin E1. Pasina chinhu ichi, muviri unokurumidza kukwegura uye kupera, chirwere chemwoyo, allergies, uye oncological hosha zvinokura. Omega-6s inobatsira kudzikisa cholesterol, kuderedza kuzvimba, premenstrual syndrome, inoshanda pakurapa kwe multiple sclerosis, uye zvakare kubatsira nekukora nzara uye ganda rakaoma.
Oleic acid, inozivikanwa se omega-9, inobatsira chirwere cheshuga uye hypertension, inoderedza njodzi yekenza yemazamu, inoderedza cholesterol, inowedzera hutachiona, inobatsira kupora kwetsandanyama, uye inobatsira zvirwere zvemwoyo, kusagadzikana kwekugaya, uye kushushikana.