20 Imizekelo yamafutha alungileyo kunye namafutha amabi - I-Encyclopedia

Ividiyo: PAULINA & CAMILA, ASMR FACE MASSAGE (soft spoken) FOR SLEEP and RELAXATION, HEAD, SHOULDER, BELLY..

Umxholo

Iindidi zamafutha
Amafutha alungileyo nangalunganga
Imizekelo yokutya okunamafutha alungileyo
Imizekelo yokutya okunamafutha amabi
Unokukukhonza

Xa sithetha ngayo amafutha sibhekisa kuseto lwezinto eziphilayo ezixineneyo, ezingenakunyibilika emanzini, ezaziwa njenge iipilisi. Ubume bayo beemolekyuli zihlala kubandakanya inani lamafutha acid ancamathiselwe kwimolekyuli yeglycerin okanye iglycerol (C₃H₈OKANYE₃), Kwinto ebizwa ngokuba yi-triglyceride.

Oku kuzalisekisa imisebenzi yolwakhiwo (bamba izitho, kwakha ubushushu) kunye nokugcina amandla emzimbeni, ukuvumela ukubola kwabo kube siswekile (iikhabhohayidrethi).

Nangona kunjalo, ezinye i-lipids ziziphatha njengezinto eziqinileyo kubushushu begumbi kwaye ziyaziwa njenge amafutha; ngelixa abanye besenza njengamanzi kwaye baziwa njengeneeoyile. Kwaye lo mahluko ubalulekile ukuqonda ubukho bamafutha alungileyo (abalulekile emzimbeni) kunye namafutha amabi (ayingozi emzimbeni).

Iindidi zamafutha

Iindidi ezahlukeneyo zamafutha zahlulwa ngokweekhemikhali zazo, zahlula phakathi kwezo zinonxibelelwano olulula phakathi kwazo iimolekyuli, Kunye nezo zinamakhonkco antsonkothileyo, ngeendlela ezintathu ezahlukeneyo:

Amafutha agcwalisiweyo. Zenziwe zii-acid ezinamafutha kunye neetyathanga ezide zee molekyuli, zomelele kubushushu begumbi kwaye zihlala zivela kwimvelaphi yezilwanyana, ezobisi okanye kwioyile evela kwezinye iintende kunye nemifuno.
Amafutha angaqinisekiswanga. Ulwelo kubushushu begumbi, la mafutha aqukethe izondlo Izinto eziyimfuneko emzimbeni, nangona zingenako ukuzenzela ngokwazo. Ubukhulu becala yimvelaphi yezityalo, kwaye, inokuba ziindidi ezimbini:
- Monounsaturated. Banyusa amanqanaba eepoprotein ezixineneyo (HDL, ngesi-English) kwigazi, kuncipha ngaxeshanye lipoproteins (LDL), eyaziwa ngokuba yicholesterol.
- IPolyunsaturated. Yenziwe ngamafutha acid avela kwi-Omega-3 kunye ne-Omega-6 uthotho, nganye inefuthe ngqo kuzo zombini iindlela ze-cholesterol (zombini i-HDL kunye ne-LDL) nakwi-triglycerides (iswekile) egazini, ngokwahlukeneyo.
Amafutha adlulayo. Olu hlobo lwe-lipid lufumaneka kwi-hydrogenation yeoyile enamafutha emifuno, iyiguqule isuke kwi-unsaturated to saturated. Ziyingozi kakhulu emzimbeni, kuba zonyusa amanqanaba eepidids ezixineneyo (LDL), ezinciphisa ezo ziphakamileyo (HDL) kunye nokukhuthaza ukwanda kwe-triglycerides.

Amafutha alungileyo nangalunganga

Ukusuka kudidi oludlulileyo kulandela oko Oko kubizwa ngokuba "ngamafutha alungileyo" awanelanga kuphela, ezigcina ukuthengiswa kwazo kubushushu begumbi kwaye zisebenzela ukwakha iiepoprotein eziyimfuneko ebomini, kunye nokunciphisa amafutha anobungozi akhoyo egazini. Zisoloko zibizwa ngokuba yi "cholesterol elungileyo."

Endaweni yoko, Amafutha agcweleyo kunye nalawo athambileyo "ngamafutha amabi", ziyingozi emzimbeni, njengoko zinjalo kwinto: Zikhuthaza ingqokelela yamatye axineneyo kwiindonga zemithambo, ebizwa atheromas, ezingunobangela owaziwayo weengozi zemithambo, ukusilela kwentliziyo, uxinzelelo lwegazi kunye nezifo ezininzi ezinjenge-atherosclerosis. Oku kubizwa ngokuba yi-cholesterol "embi" okanye i-cholesterol.

Imizekelo yokutya okunamafutha alungileyo

Ioyile yemifuno. Amafutha atyebile kumafutha e-polyunsaturated, afana nalawo avela kumnquma, icanola, ujongilanga, isoya, ipeanut okanye i-safflower. Ezinye, ezinjengeoyile yomnquma, ziyacetyiswa ukuba zisetyenziswe ziluhlaza, njengokunxiba isaladi, nangona inokusetyenziselwa ngokugqibeleleyo ukupheka.
Amantongomane. Amafutha eMonounsaturated avela kwimbewu yeoyile kunye namanye amandongomane (amandongomane, ama-walnuts, ii-cashews, iiamangile, amantongomane e-macadamia, i-hazelnuts, i-chia, i-hemp, kunye nembewu yethanga, njl.) Zinxulunyaniswa nembonakalo "elungileyo".
Iiavokhado kunye neeavokhado. Ezi ziqhamo zityebile kumanqatha e-monounsaturated, ke ukusetyenziswa kwazo kuyacetyiswa ukunciphisa umda wecholesterol engalunganga kunye nokwandisa ezo zecholesterol elungileyo.
Iintlanzi eziluhlaza. Uninzi lweentlanzi ezinamafutha ezinje ngeherring, ibhonito, ityhuna okanye isalmon yimithombo etyebileyo ye-omega 3, yenye yezona zinto zibaluleke kakhulu kunamafutha acid ekunciphiseni i-triglycerides egazini.
Iinkozo ezipheleleyo. Njenge-bran, ingqolowa yengqolowa, kunye neemveliso ezipheleleyo ezenziwe ngeenkozo kuzo, zizityebi kwi-omega 6, eyona inamandla kwaye iluncedo kwii-acid ezinamafutha, ezithoba i-cholesterol "embi" kwaye inyusa i-cholesterol "embi" ngaxeshanye. ".
Iimveliso zesoya. Ixhaphake ngokutya kwe-vegan okanye yemifuno, iimveliso zesoya (okona kuncinci kunokwenziwa, kungcono) ziqulathe "okuhle" okunamafutha acid afakwe ngokugqibeleleyo kukutya kwemihla ngemihla.
Amaqanda. Nangona kuqinisekisiwe ukuba ziqulathe i-omega 6 kunye neeproteni ezininzi eziyimfuneko, kukho impikiswano malunga nokusetyenziswa kwamaqanda, kuba akukho sigqibo siqinisekileyo malunga nomthwalo wabo we "cholesterols" ezimbi ezikhoyo kwi-yolk. Ukuba usebenzisa kuphela emhlophe, akukho mngcipheko wokunyusa i-cholesterol yakho kuba akukho mafutha alo naluphi na uhlobo kuyo.
Inchi okanye jíbaro amandongomane. Inkqubo ye- IPlukenetia volubilis Sisityalo sasePeru esinembewu enexabiso elingaqhelekanga kwii-acid ezinamafutha. Kuqikelelwa ukuba inokuba ne-50-60% omega 3 yeentlobo ezahlukeneyo kunye nezinye iioyile ezifanelekileyo ezinje nge-omega 9.
Ikhowudi yeoyile yesibindi. Isongezelelo sokutya esiqhelekileyo yile oyile ityebileyo kwi-docosahexanoic acid, enye ye-polyunsaturated fatty acids ye-omega 3. Ungaphinda ukhutshwe, kwiilebhu, kwi-algae I-Crypthecodinium cohnii.
Iicapsule zeoyile ezifanelekileyo. Okokugqibela, sinokufumana i-omega 3 kunye ne-omega 6 yeoyile zothotho kwiifomsile zorhwebo ezivela kwishishini leyeza.

Imizekelo yokutya okunamafutha amabi

Zonke iimveliso zobisi. Ngaphandle kokuba ityebile kwi-calcium, ubisi olupheleleyo, iitshizi ezinamafutha, ibhotolo yemvelaphi yezilwanyana kunye nezinye iimveliso ezivela kuye zihlala zithwala amafutha amaninzi, ngenxa yoko ukusetyenziswa kwazo akufuneki kuxhatshazwe okanye ukukhanya okwahlukileyo okanye okukhanyayo kufuneka kukhethwe.
Iioyile zaseTropiki. Isundu okanye ioyile yekhokhonathi, ngaphandle kwemvelaphi yayo yemifuno, ityebile kumafutha agcweleyo athathwa njengenxalenye yesithambisi "esibi".
Inyama ebomvu. Inyama yeenkomo kunye neehagu iqulethe inani elifanelekileyo lamafutha achumileyo, kunye neemveliso ezivela kubo, ezinje ngebutter yezilwanyana kunye neesoseji. Ngo-2015, i-WHO yalumkisa ngomngcipheko kungekuphela ngokuba lipidemic kodwa kunye ne-carcinogenic yokusetyenziswa okungafaniyo kwezi nyama.
IiMargarines kunye neemveliso zeoyile yemifuno enamahydrogen. Kumazwe amaninzi ehlabathi, ukuthengiswa koku kutya kuyekisiwe okanye kuthintelwe, kuba liqela le-trans fats eliyingozi kakhulu kunayo nayiphi na imvelaphi yendalo. Imajarini, ngakumbi, ithengwa njengendawo efanelekileyo yokufaka ibhotolo, kodwa ukusebenza kwayo kwe-atherogenic kubi kakhulu.
Ukutya okukhawulezayo. Ngaphandle kwendlela emnandi ngayo, ukutya okuninzi okukhawulezayo kunamafutha amaninzi agcweleyo kunye nokugcwala, okuphambili kulungiselelo olukhawulezileyo lweemveliso zabo. Kuyacetyiswa ukuba ulusebenzise olu hlobo lokutya kancinci ngenyanga.
Yosiwe. Ukutya okuthosiweyo kunengxaki yokuba amaqondo obushushu aphezulu abonisa ioyile, evelisa amafutha asezantsi akumgangatho ophantsi, kwaye kuxhomekeke kukutya, anokugcwaliswa ngeemvuthu okanye iintsalela ezitshisiweyo ezisasaza iityhefu ezininzi kwioyile.
Iicookies, iikeyiki kunye nezinto ezibhakiweyo. Ayizizo zonke ezityebileyo kumanqatha othutho, ewe, yiyo loo nto kufanelekile ukufumanisa malunga nohlobo lwamafutha asetyenziswa ngexesha lenkqubo yokwenza kwawo. Ukuba usebenzisa imajarini okanye iioyile zemifuno ezinehydrogen, oko kuthetha ukuba imveliso yokugqibela iya kuba sisityebi kula mafutha ayingozi.Kuyo nayiphi na imeko, ukusetyenziswa kwamafutha agcweleyo ayisiyiyo enye indlela eluncedo yezempilo..
Iisosi ezinamafutha. Njengemayonnaise kunye nezinye ezifana nayo, ziqulathe amafutha agcwele imvelaphi yezilwanyana aphakathi "kokutyebisa" okanye i-lipids eyingozi.
Iziselo ezihlwahlwazayo. Nangona iziselo ezihlwahlwazayo neziselo ezingenawo amafutha angenabungozi enjalo, zizinto ezimisela inkangeleko yazo, kuba zineswekile eninzi kangangokuba zikhuthaza intabalala ye-triglycerides egazini, isiphumo sayo siya kuba, njengoko ubonile, ukuveliswa kwamafutha kugcino.
Itshokholethi. Nangona kuninzi okutshiwo malunga nefuthe le-chocolate le-neurobenical, umxholo wayo ophezulu wamafutha agcweleyo awusoloko ukhunjulwa, ngakumbi kwiitshokholethi ezinobisi olupheleleyo. Kuyacetyiswa ukuba ubeke esweni uhlobo lwecocoa, kuba ezinye izinto zinokufikelela kwiipesenti ezingama-25 zamafutha athambileyo.