Chimene Iwo Ali, Pamene Iwo Akupezeka, Chimene Chimachita M'thupi Lanu
Pali mitundu iwiri ikuluikulu ya mafuta: mafuta odzaza ndi osatsitsika. Chimene chimasiyanitsa iwo ndi machitidwe awo.
Mafuta okhutira alibe maubwenzi awiri mu makina awo ndipo amakhala "odzaza" ndi maatomu a haidrojeni. Mafuta osagwiritsidwa ntchito, koma ali ndi malumikizano awiri. Mafuta a monounsaturated ali ndi mgwirizano umodzi wokha. Mafuta a polyunsaturated ali ndi zingapo zowonjezera.
Malungo awiriwa amachititsa kuti mafutawo aziwotchetcha, chifukwa chake mafuta ophatikizidwa ndi mafuta amadzimadzi otentha kutentha komanso ngakhale firiji (mafuta okhutira, omwe amawoneka ndi ofunda kutentha).
Mitundu Iwiri ya Mafuta a Polyunsaturated
Pali mitundu iwiri ikuluikulu ya mafuta a polyunsaturated: mafuta omega-3 ndi mafuta omega-6 . Mitundu yonse ya mafutayi ndi mafuta ofunika kwambiri , kutanthauza kuti thupi silingathe kuzipanga ndipo zimayenera kutengedwa kudzera mu zakudya.
Omega-3 fatty acids amapezeka mu nsomba zonenepa (monga salimoni ndi nthata), mtedza ndi mbewu. Omega-3 fatty acids amaganiza kuti amateteza ku matenda a mtima, kutupa, mitundu ina ya khansa, shuga, matenda a Alzheimer, ndi matenda a macular (chifukwa chachikulu cha masomphenya).
Omega-6 fatty acids amapezeka mu mtedza, mbewu ndi masamba a masamba, monga soya, kanyumba, chimanga, mpendadzuwa, ndi mafuta osungira mafuta.
Chiŵerengero cha omega-3s mpaka omega-6 ndi chofunika kwambiri pa thanzi, ndi omega-6 ochulukirapo poyerekezera ndi omega-3s omwe amalingalira kuti ayambe kutupa (omwe ali pachimake cha matenda aakulu, monga matenda a mtima ndi shuga).
Kodi Mafuta Amene Anasintha Mafuta Amatani Kuti Mukhale ndi Thanzi Lanu?
Kusintha mafuta odzaza ndi mafuta a polyunsaturated kungakuthandizeni kuchepetsa ma "choipa" a LDL cholesterol, zomwe zingathe kuchepetsa chiopsezo cha matenda a mtima. Chitsanzo chiyenera kukhala kuphika nsomba mu mafuta osungunula osati mafuta.
Mafuta omwe ali ndi mafuta ambiri omwe amapangidwa ndi polyunsaturated amakhalanso ndi vitamin E, omwe ndi ofunika kwambiri.
Vuto Ndi Mafuta a Polyunsaturated
Ngakhale kuti mafuta a polyunsaturated ambiri amaganiziridwa kuti ali ochiritsidwa, pali zosachepera ziwiri zomwe zingatheke ku mawu awa. Imodzi ndi yakuti pali umboni wina woti mafuta ophatikizapo mafuta ambiri, owonjezera, angapangitse chiopsezo cha khansa. Zimaganiziridwa kuti chifukwa cha izi zikhoza kukhala kuti mafuta a polyunsaturated amathamanga mofulumira kuposa mafuta ena. Choncho, akulimbikitseni kuti muzisunga mafuta olemera kwambiri mafuta owonjezera a polyunsaturated. Sungani iwo pamalo ozizira, amdima asanatsegule, ndipo mufiriji mutatsegula.
Mavuto ena omwe ali ndi mafuta ophatikiza ndi polyunsaturated ndi a mitundu ikuluikulu ya mafuta a polyunsaturated , kuchuluka kwa mafuta omega-6 omwe timadya kumawonjezeka kwambiri m'zaka makumi angapo zapitazi, pamene mafuta ochuluka omwe timadya ndi omega-3 m'munsi. Akatswiri ena amaganiza kuti kusagwirizana kumeneku kumayambitsa kutupa m'matupi athu, ndipo kumawonjezera chiopsezo cha matenda aakulu monga nyamakazi, shuga, ndi matenda a mtima.
Zakudya Zokwera M'mafuta a Polyunsaturated
Mafuta aakulu omwe amapangidwa ndi mafuta ophatikizidwa amapezeka mu mafuta osiyanasiyana, kuphatikizapo mafuta a chimanga, mafuta a soya, mafuta odzola nthawi zonse ndi mafuta a mpendadzuwa (mwachitsanzo, osati mafuta olemera "oleic") ndi mafuta okhotakhota.
Mafuta okwera ndi mafuta omega-3 mafuta. Zakudya zina zomwe zili ndi mafuta ambirimbiri omwe amapezeka ndi mafuta ndi mtedza, nsomba zamadzi, ndi zakudya zopangidwa ndi mafuta monga mayonesi ndi saladi.