Okuyikho, Lapho Kutholakalayo, Lokho Okukwenza Emzimbeni Wakho
Kunezinhlobo ezimbili eziyinhloko zamafutha: amafutha agcwele futhi angasetshenzisiwe. Yini ehlukanisa ngayo isakhiwo sabo samakhemikhali.
Amafutha anelisiwe akanayo izibopho eziphindwe kabili ezakhiweni zamakhemikhali futhi "agcwele" ngama-athomu e-hydrogen. Amafutha angasetshenzisiwe, ngakolunye uhlangothi anezibopho ezimbili. Amafutha aseMonounsaturated anesibopho esisodwa nje kabili. Amafutha e-Polyunsaturated anezingaphezu kweyodwa yalezi zibopho.
Lezi zibopho eziphindwe kabili zenza amafutha aguguke, yingakho ama-polyunsaturated amafutha ayesemanzini ekshisa lokushisa futhi ngisho naseqandisini (amafutha agcwele, ngakolunye uhlangothi, ngokuvamile aqinile endaweni yokushisa kwamahhala).
Izinhlobo ezimbili zamafutha we-Polyunsaturated
Kunezinhlobo ezimbili eziyinhloko zamafutha we-polyunsaturated: ama-omega-3 namafutha om-omega-6 . Zombili lezi zinhlobo zamafutha ziyi- fatty acids ebalulekile , okusho ukuthi umzimba awukwazi ukuwakhiwa futhi kufanele uthathwe ngokudla.
Omega-3 fatty acids atholakala ezinhlanzi ezinamafutha (njenge-salmon ne-trout), amantongomane kanye nembewu. Ama-fatty acids ama-omega-3 acatshangwa ukuvikela izifo zenhliziyo, ukuvuvukala, izinhlobo ezithile zomdlavuza, isifo sikashukela, isifo se-Alzheimer, kanye nokubola kwesimo se-macular (imbangela eholela ekulahlekelweni kombono).
Ama-fatty acids ama-omega-6 atholakala kuma-nati, imbewu kanye nemifino yemifino, njenge-soya, i-cottonseed, i-corn, i-sunflower, namafutha ashisayo.
Ukukala kwama-omega-3s kuya ku-omega-6 kubalulekile empilweni, nge-omega-6 eningi kakhulu maqondana ne-omega-3s okucatshangelwa ukuthi ibangele ukuvuvukala (okuyinto engumgogodla wezifo ezingapheliyo, njengesifo senhliziyo nesifo sikashukela).
Yini I-Polyunsaturated Fats Eyenzela Impilo Yakho?
Ukushintsha amafutha agcwele ngamafutha we-polyunsaturated angasiza ukunciphisa amazinga akho e-"DL "we-LDL ama-cholesterol, okuzokwenza ukuthi kunciphise ingozi yesifo senhliziyo. Isibonelo kungaba ukupheka inhlanzi yezinhlanzi endaweni encane yamafutha ahlanzekile kunokuba ibhotela.
Amafutha aphezulu emafutheni e-polyunsaturated nawo angamavithamini E-richin, i-antioxidant ebalulekile.
Inkinga ngamafutha we-Polyunsaturated
Nakuba amafutha e-polyunsaturated ngokuvamile acatshangwa ukuthi anempilo, okungenani kukhona okungafani okubili okungenzeka kulesi sitatimende. Esinye sukuthi kukhona ubufakazi bokuthi amafutha e-polyunsaturated, ngokweqile, angabangela ingozi yomdlavuza. Kucatshangwa ukuthi isizathu salokhu kungase kube ukuthi amafutha we-polyunsaturated avuke ngokushesha kunamanye amafutha. Ngakho-ke, kunconywa ukuba ubeke kahle amafutha ngamanani aphezulu amafutha we-polyunsaturated. Zigcine endaweni epholile, emnyama ngaphambi kokuvula, futhi esiqandisini ngemuva kokuvula.
Okunye okukhona okungenzeka ukuthi kukhona ngamafutha we-polyunsaturated yiwo ohlobo oluyinhloko lamanoni e-polyunsaturated , inani lamafutha omega-6 esivame ukuwadla liye lakhula ngokuphawulekayo emashumini eminyaka amuva, kuyilapho ngokuvamile inani lamafutha omega-3 esiwadlayo ephansi. Abanye ochwepheshe banomuzwa wokuthi ukungalingani kubangela ukuvuvukala emizimbeni yethu, futhi kwandisa ingozi yezifo ezingapheli njenge-arthritis, isifo sikashukela, nesifo senhliziyo.
Ukudla Okuphakeme Esikhathini Se-Polyunsaturated Fat
Imithombo emikhulu yamafutha we-polyunsaturated atholakala emafutheni ahlukahlukene, kuhlanganise namafutha ommbila, amafutha we-soy, amafutha ajwayelekile kanye namafutha we-sunflower (okungukuthi, hhayi amafutha ophezulu "oleic") namafutha anezinyosi.
Amafutha aqoshiwe aphezulu emafutheni ama-omega-3. Okunye ukudla okunamanani amafutha e-polyunsaturated yizinhlamvu namantongomane, izinhlanzi ezinamafutha, nokudla okwenziwe ngamafutha, njengamayonnaise nesaladi yokugqoka.