Mafuta a polyunsaturated ndi mtundu wa mafuta osatetezedwa omwe amachititsa thanzi lawo akamadya moyenera. Zitsanzo za mafuta a polyunsaturated monga walnuts, mitundu yambiri ya mbewu, ndi mitundu ina ya nsomba. Mafuta omwe ali ndi mafuta a polyunsaturated mafuta acids amakhala amodzi kutentha kutentha ndipo amakhala ndi moyo waufupi kusiyana ndi mafuta ena.
Kusiyana pakati pa Mafuta a Polyunsaturated ndi Mafuta Ena Zakudya
Mafuta a zakudya ndi mafuta omwe amabwera kuchokera ku chakudya chomwe timadya.
Ndi zosiyana ndi mafuta omwe thupi lathu limapanga tikamadya zakudya zambiri. Mafuta a polyunsaturated ndi mtundu umodzi wa mafuta odyetsa. Koma palinso mitundu yambiri ya mafuta odyetserako mafuta kuphatikizapo mafuta odzaza mafuta, mafuta othandizira mafuta, ndi mafuta odziteteza.
Mafuta a polyunsaturated ndiwo zakudya zopangidwa ndi mafuta a polyunsaturated acids (PUFAs). Mafuta a mafutawa ali ndi mankhwala omwe ali ndi mgwirizano wapakati pakati pa ma atomu a mpweya awiri kapena kuposa. Mafuta a polyunsaturated amafanana ndi monounsaturated fatty acids (MUFAs) omwe ali ndi mgwirizano umodzi wokha pakati pa ma carboni awiri.
Mafuta onse opangidwa ndi mafuta omwe amapezeka ndi mafuta ophatikizidwa akhoza kukhala a thanzi la thupi lanu mukamawadya moyenera.
Ubwino wa Mafuta a Polyunsaturated
Thupi lanu limafuna mafuta kuti lichite ntchito zofunika. Mafuta amawombetsa thupi lanu, mafuta amathandiza maselo anu kuti azigwira bwino, ndipo mumasowa mafuta kuti mupeze mavitamini ena ofunikira.
Koma mafuta a polyunsaturated amapereka madalitso apadera.
Mafuta a polyunsaturated amapereka zakudya zofunika monga vitamini E. Vitamini E ndi antioxidant yomwe imateteza maselo a thupi lanu.
Mafuta a polyunsaturated amaperekanso omega-3 ndi omega-6 fatty acids. Omega-3 fatty acids awonetsedwa kuti ayambe kuyendetsa magazi, kuchepetsa kutupa ndi kusintha moyo wa mtima.
Akatswiri ena amakhulupirira kuti zakudya zamtundu wa omega-3s zingathandize kuti ubongo ukhale wathanzi.
Akatswiri ambiri amalimbikitsa kuti mupeze mlingo woyenera wa omega-3 fatty acids kuchokera ku zakudya zopangidwa ndi mafuta a polyunsaturated, osati kuwonjezera.
Zitsanzo za Zakudya Zakudya za Polyunsaturated
Mafuta a polyunsaturated amapezeka mu zakudya zambiri zathanzi zomwe mumadya kale . Mudzapeza mafuta a polyunsaturated mu mitundu yambiri ya nsomba, mtedza ndi mafuta omera.
Zochokera ku nsomba za PUFAs
- Nsomba ya trauti
- Albacore tuna
- Salimoni
- Hering'i
- Nsomba ya makerele
Nthiti ndi Mbewu Zopangira PUFAs
- Walnuts
- Mbeu za mpendadzuwa
- Mbewu ya nkhono
- Mbeu za Chia
- Mbeu za Sesame
Mafuta Ochokera PUFAs
- Mafuta a soya
- Mafuta a chimanga
- Mafuta a mpendadzuwa
- Mafuta a maluwa
- Mafuta osungunuka
Tofu ndi soya ndizowonjezera mafuta abwino.
Kodi Ndiyenera Kudya Mafuta a Polyunsaturated Kuti Ndichepetse Kunenepa?
Ngakhale mafuta a polyunsaturated amapindulitsa kwambiri thupi lanu, simuyenera kudya mafuta ambiri kuti mukhale ndi thanzi labwino. Mofanana ndi mafuta onse, mafuta a polyunsaturated amapereka makilogalamu 9 pa gramu. Izi zikutanthauza kuti mukamadya zakudya zamtundu wa mafuta obiriwira, mumadya zakudya zomwe zimakhala ndi mafuta ndi mafuta owonjezera. Kudya chakudya chochuluka kwambiri kapena chochuluka chonchi kungapangitse kupweteka kwambiri ndipo kungathe kulemera kwambiri.
Ngati mukuyesera kuchepetsa thupi , muyenera kuchepetsa mafuta anu. Akatswiri ambiri amalimbikitsa kuti musalandire mafuta oposa 30% kuchokera ku mafuta. Dipatimenti ya USDA Dietary Guidelines imalimbikitsa kuti mudye mafuta osachepera 10% kuchokera ku mafuta odzaza. Choncho ndibwino kuti mutenge mafuta ambiri kuchokera ku zakudya za mafuta a polyunsaturated kapena monounsaturated.
Mmene Mungagulitsire Mafuta a Polyunsaturated
Ndiye mungapeze bwanji mafuta ophatikizapo polyunsaturated mukamagula? Zilembo zina zamapatso zimapereka zambiri zokhudza mtundu wa mafuta mu chakudya chanu. Koma ambiri samatero. Choncho muyenera kudziwa komwe mungapeze zakudya zamtengo wapatali zogulira mafuta m'sitolo.
Zakudya zamakono ndi nyama zimakhala ndi mafuta odzaza. Zakudya zowonongeka monga zakumwa ndi zakumwa zophika nthawi zambiri zimakhala ndi mafuta oopsa. Choncho muyenera kupewa malowa mukagula mafuta abwino.
Yang'anani mu kanjira kokhala ndi mafuta abwino omwe ali ndi mafuta obiriwira. Kumbukirani kuti mafuta omwe ali ndi PUFA ndi madzi kutentha. Mafuta abwino a madzi amapezeka nthawi zambiri m'mabasi apansi pansi pa mafuta ophika olimba. Mudzapezanso mtedza ndi mbewu kumalo ophika kapena mu gawo la chakudya chochuluka cha msika wanu.
Ndipo ndithudi, pitani kumalo atsopano a nsomba kuti mugwiritse ntchito zakudya zowonjezera zakudya zamtundu wa polyunsaturated. Nsomba imodzi yokha , monga salimoni kapena ntchentche, sikuti imapereka mafuta onunkhira okha komanso imakhala ndi mapuloteni abwino. Zakudya zomwe zimaphatikizapo mapuloteni, carbs wabwino ndi mafuta abwino zimathandiza thupi lanu kufika ndi kulemera kwake.
> Zotsatira:
"Chakudya Chakudya Chakudya Chakudya ndi Digestion" ACE Health Coach Manual American Council pa Zochita. 2013.
Medline Plus. Zoonadi Zokhudza Mafuta a Polyunsaturated. Laibulale ya National National Medicine. https://medlineplus.gov/ency/patientinstructions/000747.htm
Medline Plus. Mafuta Zakudya. Laibulale ya National National Medicine. https://medlineplus.gov/dietaryfats.html
Mafuta a Polyunsaturated. American Heart Association. Zapezeka: http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Polyunsaturated-Fats_UCM_301461_Article.jsp#.ViZ6qxCrTG5