Nchifukwa chiyani ifezhir?
Chofunika kwambiri ndi mtundu wa mafuta omwe maselo amagwiritsira ntchito pomanga. Mafuta ambiri makamaka amawononga ubongo ndi mitsempha yathu kuntchito yathu yachibadwa. Komanso mafuta amafunika kuti tsiku lililonse likhale ndi mavitamini m'donal cortex ya gonads. Mafuta amafunikanso kuti abereke mankhwala amtundu wabwino wa m'mimba. Choncho, mafuta omwe amamanga impso amawapanga pamalo abwino. Mafuta ochepetsetsa a mafuta amatha kuteteza minofu ndi mitsempha, komanso zimakhala ndi kutentha kwa thupi.
Panthawi yopanga chimbudzi, mafuta onse amapatulidwa m'magawo awiri: mafuta acids iglitserin. Pomwe kulibe mafuta ofunikira, mafuta acids amapangidwa ngakhale kuchokera ku shuga. Koma mafuta atatu enieni amathandiza thupi la munthu silingapangidwe. Izi ndi zidulo monga linolenic, linolenic ndi arachidonic acid - zimatchedwa zosasinthika ndi zofunika kwambiri. Zimayenera kupanga mahomoni ena, kukhala ndi thanzi la m'mimba mwachitsulo komanso kubwezeretsa zonse za maselo owonongeka.
Kodi zili ndi mafuta othandiza ?
Chitsime chachikulu cha mafuta ofunika kwambiri ndi mafuta a masamba. Mu chimanga, mpendadzuwa, soya ndi mafuta a thonje, zomwe zili 35% mpaka 65% za linoleic asidi zimayikidwa. Koma mafuta a margarine ndi nyama (mafuta, kirimu, mafuta a nyama, mazira a dzira) ndi osayenerera komanso othandiza mafuta acids. Mu salimoni wamba, palinso ochepa chabe - kuyambira 5% mpaka 10%. Mafuta monga masamba a avocado, komanso amondi ndi maolivi ali ndi mankhwala ochepa kwambiri a malinolic acid. Mu kokonati ndi m'mafuta, ndipo sizimatero.
Ngati mutadya shuga wambiri, ndiye kuti thupi lake lidzasanduka mafuta, omwe amamanga mafuta, osakhoza kupanga mankhwala. Apa ndi mdani wathu - mafuta ochulukirapo, omwe timachita nawo mantha komanso omwe ali ovuta komanso ofulumira. Sizingatheke kupeza mafuta ofunika kwambiri kuchokera ku mafuta. Shuga amayamba kukhala mafuta, koma mafuta sangathe kubwerera ku shuga yomweyo.
Linoleic acid nthawi zambiri imathandiza kupewa komanso ngakhale kuchiza matenda a eczema, ngati atuluka chifukwa cha kusowa mavitamini mu gulu B. Mfundo yakeyi ndi yosavuta: linoleic acid imalimbikitsa kukula kwa mabakiteriya opindulitsa m'matumbo omwe amapanga vitamini.
Kuperewera kwa mafuta ndi chifukwa chokwanira
Izi zikhoza kukhala zachilendo, koma kusowa kwa mafuta pa chakudya cha tsiku ndi tsiku ndikofunikira kulemera. Choyamba, kulemera kwakukulu kumawoneka chifukwa cha kuchedwa kwa madzi m'thupi (mafuta abwino samalola madzi kuti agwebe). Pachifukwa ichi, kudya zakudya zoyenera ndi kugwiritsa ntchito mafuta a masamba kumathandiza kutaya mwamsanga mapaundi owonjezera.
Chachiwiri, ngati palibe mafuta ofunika kwambiri, shuga yomwe imalowa m'thupi imathamangitsidwa kukhala mafuta obiridwa, osatchulidwa. Kuchepetsa msinkhu wa shuga mu maonekedwe kumapangitsa "kudya" zakutchire ndi kudya kosayembekezereka ndi phindu lolemera.
Chachitatu, popeza ndi mafuta amene amakwaniritsa njala yabwino, kukana mbale zomwe zili nazo zimayambitsa kugwiritsa ntchito mankhwala olemera kwambiri a kagawodidirate. Mafuta owonjezera akukhala olemera kwambiri.
Ndiponso, mafuta ndi ofunikira kuti atulutse bile ndi tizilombo toyambitsa zirlipase. Ngati palibe mafuta okwanira m'thupi, ndiye kuti kachilombo kakang'ono kamatulutsidwa. Zimasungidwa mumtanda wa ndulu, zomwe zimapangitsa kuti mapangidwe apangidwe apangidwe. Ngati chakudya kwa nthawi yaitali sichikwanira mafuta, ndulu imafooka kwambiri, ndipo ntchito yake ndi yambiri (nthawi zina yosasokonezeka) imasokonezeka.
Kuyanjana kwa mafuta ndi mavitamini
Pomwe palibe mafuta ndi bile m'thupi, kupititsa patsogolo mavitamini osakaniza mafuta kungakhale kovuta kwambiri. Iwo ndi mavitamini A, D, E, ndi K - samafotedwa popanda mafuta, amayamba kusowa. Mafuta osatetezedwa osatetezedwa ndi vitamini E. Mu mafuta ena - mu kirimu, batala, mazira a mazira - ali ndi vitamini A, timatsanulira mafuta - mavitamini A ndi D. Mu mafuta a nyama, ali ndi tizilombo towoneka ndi mafuta m'thupi. Kuchokera mmenemo mumapangidwa mu thupi la vitamini D.
Mafuta achilengedwe ochokera ku mazira a dzira, ubongo ndi chiwindi ndi magwero a lecithin, "wachibale" wina wa mafuta. Komanso, lecithin ndi gwero la bivitamins yomweyo ya gulu B (choline ndi inositol). Lecithin sichiyeretsedwa m'mafuta oyeretsedwa. Vitamini E, yomwe ili mbali ya mafuta osamaliridwa a masamba, imatetezera ku chiwombankhanga, kukhala antioxidant wamphamvu. Vitamini E imatetezanso ma vitamini A, D ndi K kuchokera ku oxygenation. Pa nthawi yomweyo, imatha msanga. Mu mafuta ozizira ndi odzozedwa, vitamini E sichipezeka (mosasamala malonda).
Pofuna kusunga thanzi lanu kwa zaka zambiri, muyenera kupewa mafuta a hydrogenated. Izi ndi zinthu monga margarine, tchizi, tchizi, mafuta odyetsedwa. M'pofunikanso kuchepetsa kudya kwa mafuta odzaza nyama, makamaka ng'ombe ndi nkhosa zamphongo. Ndikofunika kupewa zakudya zomwe zili ndi kokonati komanso mafuta a kanjedza. Tsiku lililonse muyenera kugwiritsa ntchito supuni imodzi ya mafuta osakanizidwa opanda masamba. Ndipo thupi lanu lidzagwira ntchito bwino, ngati wotchi yotchuka ya Swiss.