Amafutha namafutha akhiwa ama-molecule athile okuthiwa ama-fatty acids. Ziyizintambo ezakhiwe nge-carbon ne-athomu e-hydrogen eneqembu le-carboxyl ekupheleni kwesinye kanye neqembu le-methyl kwelinye. Amaqembu e-carboxyl aqukethe i-athomu eyodwa ye-carbon, i-athomu ye-hydrogen eyodwa, nama-athomu amabili e-oksijeni, futhi amaqembu e-methyl afaka i-carbon athomu eyodwa nama-athomu amathathu e-hydrogen. Ama-athomu e-carbon ku-molecule ye-fatty acid ahlanganiswa nezibopho ezilodwa noma ezimbili.
Ama-acids amafutha ahluka ngobude. Amakhemikhali ama-acide amancane-chain anama-athomu kabili amabili; i-chain chain ama-acids ama-athomu ayisithupha kuya kwangu-12, ama-acids ama-long amade ane-athomu angu-14 e-carbon at the chain.
Ama-acids amafutha angagcwele noma angasetshenzisiwe. Amathambo amafutha anelisekile ayinaso izibopho ezimbili phakathi kweyodwa yama-athomu e-carbon at the chain. Ama-acids e-unsaturated ane-acids anesibindi esisodwa noma ngaphezulu kabili ku-carbon chain.
I-monounsaturated fatty acids inesibopho esisodwa esisodwa, futhi ama-acids e-polyunsaturated ama-acids anenani okungenani amabhondi amabili kabili. Ngezinye izikhathi ama-acids angama-fatty acids abizwa ngokuthi yizikhundla zezibopho ezimbili emkhakheni wekhabhoni. Amagama omega-3, -6 noma -9 abhekisela ezindaweni zokubopha kokubili kabili emaqenjini amathathu ehlukene e-fatty acid.
Ama-acids e-unsaturated angaba nemingcele emibili ehlukene yama-athomu e-hydrogen ohlangothini lwezibopho ezimbili. Lezi zibizwa ngokuthi "cis" noma "trans" ukulungiselelwa.
Ukuhlelwa kwe-Cis kunezo athomu ze-hydrogen zombili ezihlangothini olufanayo ze-molecule. Ukucushwa kwe-cis kwenza i-molecule ibonakale sengathi igobile.
Ukuguqulwa kweTr kunezo athomu ze-hydrogen ezinhlangothini eziphambene nezibopho ezimbili. Leli lungiselelo linikeza i-molecule ubukeka obuhle, njengamafutha agcwele.
Ngokuthakazelisayo, kuvela ukuthi kokubili amafutha agcwele futhi ama-trans amafutha awonakele empilweni yakho.
Amafutha aneminye imisebenzi ebalulekile, efaka:
- Ukwakhiwa kwemibuso yomzimba
- Izingxenye zesakhiwo se-membrane zesakhiwo
- Ukwenziwa kwamahomoni e-steroid
- Isitoreji samandla
- Ukugxila ebanda
- Ukuthwala amavithamini amaningi ahlaziyekile A, D, E, K
I-cholesterol yinto e-wax ayikhiqizi amandla afana ne-triglycerides, kodwa kubalulekile ezinkambisweni eziningi zezinto eziphilayo kanye nokukhiqizwa kwe-hormone. Noma kunjalo, ungaba nezinto eziningi kakhulu. Amazinga e-cholesterol ephakeme aye ahlotshaniswa nengozi ekhulayo yezifo zenhliziyo.
I-cholesterol emzimbeni wakho iningi eyenziwa esibindi sakho. Kunezinhlobo ezintathu ezahlukene: I-High-Density Lipoproteins (i-HDL), i-Low-Density Lipoproteins (LDL) kanye namaPoprotein aphansi kakhulu (i-VLDL). Ukuba namazinga aphezulu we-HDL ama-cholesterol anganciphisa ingozi yesifo senhliziyo ngenkathi iphakanyisiwe i-LDL cholesterol izokwandisa leyo ngozi.
Triglycerides
Amafutha okudla abizwa ngokuthi i-triglycerides. I-triglyceride yakhiwa ama-molecule e-fatty acid ehlanganiswe ne-glycerol molecule. Umzimba wakho ungasebenzisa i-triglycerides njengamandla noma uwagcine njengezicubu ze-adipose (amafutha omzimba). I-fatty acids inquma ukuma kwayo yonke.
Amafutha ahlanganiswe ne-triglyceride ane-fatty acids egcwele, njengenyama, aqinile eqenjini lokushisa. Amafutha ahlanganisa i-triglycerides nama-acids angenayo i-insaturated ne-monounsaturated acids, njengamafutha yemifino namafutha omnqumo, ayesetshenziselwa uketshezi ekamelweni lokushisa.
Amafutha aqoshiwe
Amafutha ashisayo afana nekakhukhunathi, isundu nesinhlamvu samafutha esundu angaba yi-fractional, noma evuthayo, bese ehlile. Ukuhlukana kwehlukanisa amafutha emaqenjini ahlukene ngokusezingeni lokushisa. Izingxenyana ezinamazinga aphakeme okuqhaqhazelayo zikhulu kakhulu ekamelweni lokushisa futhi ngezinye izikhathi zisetshenziselwa njengesithako sezingubo zokushokoleta ukuze zingabikho ukushisa ekamelweni lokushisa.
Amafutha anelisiwe
Amafutha anelisekile kakhulu avela emithonjeni yezilwane, nakuba amafutha agcweleyo atholakala kumafutha kakhukhunathi , amafutha omnqumo, namafutha esundu. Amafutha anelisiwe angathinta amazinga e-cholesterol emzimbeni. Empeleni, amafutha agcwele ayophakamisa i-cholesterol yakho kakhulu kunokudla i-cholesterol yokudla.
Ukudla ukudla okunomsoco obomvu kuye kwahlanganiswa nengozi eyengeziwe yezinhliziyo zenhliziyo kanye namanye amagciwane. Njengoba inyama ebomvu inezinhlanzi eziphakeme kakhulu zamafutha agcwele, ochwepheshe abaningi basikisela ukuthi unciphise ukusetshenziswa kwakho kokubomvu inyama ezincane ezimbili noma ezintathu ezisezingeni elincane ngesonto.
Amafutha aseMonounsaturated
Amafutha aseMonounsaturated ayinamafutha ekamelweni lokushisa, kepha aqinile lapho eqandisini. I-olive yamafutha iqukethe i-monounsaturated fatty acid ebizwa ngokuthi i-oleic acid. Amafutha e-canola, amantongomane, kanye ne-avocade nawo aqukethe amafutha amaningi e-monounsaturated. Ukusetshenziswa kwe-monounsaturated fatty acids kuye kwaboniswa ukusiza ukugcina amazinga e-LDL ama-cholesterol aphansi ne-HDL ye-cholesterol ephezulu.
Amafutha we-Polyunsaturated
Amafutha e-Polyunsaturated avela kakhulu emithonjeni yezitshalo njengamantongomane, imbewu, kanye nemifino yemifino futhi afaka amafutha omega-3 nama-omega-6. Lezi zinhlayiya ziyi-liquid ekshisa lokushisa futhi ngokuvamile zihlala zimanzi uma ziqandishelwe. Inhlanzi iyimithombo emihle yamafutha omega-3 e-polyunsaturated, ikakhulukazi amanzi abandayo, inhlanzi yolwandle olwandle. Ngakho-ke uma ungenayo i-vegan noma yemifino, kufanele udle okungenani ama-servings amathathu wezinhlanzi ngesonto ngalinye. Inyama ebomvu iningi liphansi emafutheni e-polyunsaturated, kodwa izilwane ezikhuliswe ngotshani esikhundleni sokudla okunommbila zinenyama enamafutha amaningi ase-polyunsaturated kanye namafutha aphansi.
Ama-acids ama-fat edingekayo abizwe ngokuthi udinga ukuwathola ekudleni kwakho. Umzimba wakho ungenza amafutha amaningi adinga kwamanye ama-acid acids, kodwa ama-acids ama-omega-6 nama-omega-3 ama-polyunsaturated ama-acids kumele avele ekudleni.
I-Omega-6 fatty acids ivela kumafutha yemifino, amantongomane namafutha ommbila. Abantu abaningi bathola okuningi kula mafutha kusuka ekudleni kwabo (ngokuvamile okungaphezu kokwanele). Ama-omega-3 fatty acids ngokuvamile ayenele. Ochwepheshe abaningi bakholelwa ukuthi ukudla ukudla okunamafutha amaningi omega-6 namafutha ambalwa kakhulu omega-3 ukwandisa ingozi yokuvuvukala nesifo esingelapheki.
Ukuthola ama-acidi ama-acids okwanele ekudleni kwakho noma njengezithako zokudla kuzosiza ukunciphisa ukuvuvukala, ukulawula isigqi senhliziyo nokugcina amazinga akho e-cholesterol evamile. Uma ungatholi okwanele ama-acids ebalulekile ekudleni kwakho, ungase ube nesikhumba esomile, izinwele ezomile nokuvuvukala okwandayo.
Ama-Trans Fats
Amaningi ama-trans-fats adalwe ngokuhle ngenqubo ebizwa ngokuthi i-hydrogenation. Kuhilela ukushisa amafutha emifino avamile kanye nokuphoqelela ama-athomu e-hydrogen kuma-molecules e-polyunsaturated fatty acid. Le nqubo ivula amafutha abe yizinto eziqinile futhi ithuthukise impilo yeshefu yamafutha.
I-hydrogenating ngokugcwele yamafutha yemifino izokwenza iqine futhi ingadala ama-trans-fat. Nokho, ukuqina kwamafutha kwenza kube nzima ukusebenzisa ukupheka. I-hydrogenating i-oyela ngamafutha yenza umkhiqizo ongcono futhi isetshenziselwa kabanzi ekudleni nokucubungula ukudla. Izibonelo zihlanganisa i-margarine yamatende kanye namafutha othosiwe ngokwengxenye. Ama-trans-fats atholakale kumadontshi, amaqebelengwane amancane, amakhukhi, nokudla okucutshungulwayo .
Uma kuziwa empilweni yakho yenhliziyo, amafutha athengiswa ngamakhemikhali amabi kakhulu kunamafutha agcwele. Ukudla ama-trans-fat amaningi kakhulu kuye kwaxhunyaniswa nokwandisa ingozi yesifo senhliziyo.
Akuwona wonke amafutha ahambayo adalwe kulabhu. Inani elincani lamathambo okudalwa emvelo okwenzeka ebisi nasezinkomeni. I-conjugated linoleic acid iyinhlangano eyaziwa kakhulu yomsindo we-trans-fat. Ama-trans-fat engokwemvelo ayibonakali engafanelekile njengama-trans-fat engenzile.
I-Fat ilayishwa kanjani?
Ukugaya amafutha kuqala emlonyeni lapho ukudla okuhlafunayo kuhlanganiswa khona ne-lipase elincane elitholakala ematheni akho. I-lipual lipase iyi-enzyme yokugaya umzimba ephula ama-acids amafutha ngaphandle kwe-triglycerides.
Uma usugwinya ukudla kwakho, ukugaya kuqhubeka esiswini. Ukudla okudlayo kugcwele futhi kuhlanganiswe ne-enzyme yesisu. I-lipase isebenza esiswini, kodwa ukugaya kakhulu kwamafutha kuyenzeka emathunjini amancane.
Ukugaya amafutha emathunjini amancane
Isibindi sakho sikhiqiza i-bile, esilondolozwe ku-gallbladder kuze kube yilapho sitholakala ngokudla ukudla okunamafutha. Ibheyili ikhiphelwa emathunjini amancane lapho isebenza khona njenge-detergent ukuze i-emulsify amafutha ibe ngamaconsi amancane. Lokhu kwenza kube lula nge-lipase ye-pancreatic ukufika ku-triglycerides.
Amafutha we-bile ne-lipase break kuze kube yizicucu ezincane ezifaka igazi. I-bile, equkethe i-cholesterol, ibuye isetshenziswe egazini noma iboshwe ekufakeni i-fiber e- soluble emathunjini futhi isuswe esitokisini. Ukudla ukudla nge-fibre eningi ehlanganisiwe kugcina amazinga akho e-cholesterol ephilile ngokubamba ngaphezulu kwe-cholesterol kusuka enyeni bese uyisusa emzimbeni wakho.
Isistimu yokugaya ukudla okunempilo izokwamukela ama-95 amaphesenti amafutha okudla odlayo. Abantu abanezinkinga ze-malabsorption ezifana ne-celiac sprue, ukuntuleka kwe-pancreatic lipase, kanye nokuntula kasawoti we-bile ngokuvamile abakwazi ukuwuthatha kahle amafutha. A
Imithombo:
Gropper SS, Smith JL, Groff JL. "Ukudla okunomsoco kanye ne-Human Metabolism." Edition Sixth. Belmont, CA. Inkampani yakwaWadsworth Publishing, ngo-2013.
USomolin LA, uGrosvenor, MB. "Ukudla okunempilo: Isayensi nezicelo." Uhlelo lwesithathu. I-Wiley Publishing Company, 2013.
UMnyango WezeMpilo WezeMpilo waseMelika, iNational Digestive Cleasehouse Clearinghouse (NDDIC). "Uhlelo lwakho lokugaya futhi lusebenza kanjani."