Mafuta ndi mafuta amapangidwa ndi ma molekyulu omwe amatchedwa mafuta acids. Iwo ndi maunyolo opangidwa ndi carbon ndi ma atomu a haidrojeni omwe ali ndi gulu la carboxyl kumapeto amodzi ndi gulu la methyl lina. Magulu a carboxyl ali ndi atomu imodzi ya atomu, ma atomu a haidrojeni, ndi ma atomu awiri a oxygen, ndipo magulu a methyl amakhala ndi atomu imodzi ya carbon ndi ma atomu atatu a haidrojeni. Maatomu a mpweya mu mamolekyu a mafuta a mafuta amadziwika ndi mgwirizano umodzi kapena umodzi.
Mafuta amchere amasiyana m'litali. Mavitamini a mafuta afupipafupi amatha kukhala ndi ma atomu a mpweya awiri kapena anayi; ma etiamu a ma atomu 6 mpaka 12, ma mafuta aatali kwambiri amakhala ndi ma atomu okwana 14 mu mchere.
Zakudya zamatenda zimakhala zodzaza kapena zosatulutsidwa. Mafuta a mafuta okhutira amakhala opanda mgwirizano pakati pa ma atomu a mpweya uliwonse. Mafuta a asidi osatchulidwa amakhala ndi mgwirizano umodzi kapena awiri mu carbon chain.
Mankhwala a monounsaturated ali ndi mgwirizano umodzi, ndipo polyunsaturated mafuta acids ali ndi ziŵiri zolimbirana ziwiri. Nthawi zina mafuta osatchulidwa ndi mafuta omwe amatchedwa mafuta omwe amachititsa nthawi zambiri amatchulidwa ndi malo omwe amagwirizanitsa kaboni. Mayina a omega-3, -6 kapena -9 amatchula malo omwe amayamba kugwirizanitsa m'matulukidwe atatu a mafuta a asidi.
Mafuta a asidi osatchulidwa akhoza kukhala ndi maonekedwe awiri osiyana a ma atomu a haidrojeni mbali zonse zazitsulo ziwiri. Izi zimatchedwa "cis" kapena "trans" maonekedwe.
Majekitiwa ali ndi ma atomu a hydrogen omwe ali mbali imodzi ya molekyulu. Cis configuration amachititsa moleculeyo kuwoneka ngati yokhotakhota.
Kukonzekera kwazitsulo ndi ma atomu a haidrojeni pa mbali zosiyana za mgwirizano wowirikiza. Makonzedwe ameneŵa amapatsa moleculeyo mawonekedwe ofanana, monga mafuta odzaza.
Chochititsa chidwi, zimapezeka kuti mafuta onse odzaza ndi mafuta ophatikiza ndi olakwika pa thanzi lanu.
Mafuta ali ndi ntchito zofunika, zomwe zikuphatikizapo:
- Kuyikidwa kwa maonekedwe a thupi
- Zomwe zimayambitsa maselo a membrane
- Kupanga mahomoni a steroid
- Kusungirako magetsi
- Kutsekemera kuchokera kuzizira
- Kutenga mavitamini osungunuka ndi mafuta A, D, E, K
Cholesterol ndi chinthu chopanda mphamvu sizimapanga mphamvu ngati triglycerides, koma ndizofunika kwambiri kuzinthu zamagetsi ndi kupanga mahomoni. Komabe, mukhoza kukhala ndi chinthu chabwino kwambiri. Mitsempha ya mafuta ya m'thupi imakhudzidwa ndi chiopsezo chowonjezeka cha matenda a mtima.
Cholesterol mu thupi lanu amapezeka makamaka m'chiwindi. Pali mitundu itatu yosiyana: Mapuloteni otchedwa High-Density Lipoproteins (HDL), Mapuloteni Ochepa Ochepa Kwambiri (LDL) ndi Vodel Low-Density Lipoproteins (VLDL). Kukhala ndi mavitamini owonjezera a HDL akhoza kuchepetsa chiopsezo cha matenda a mtima pamene kukweza LDL cholesterol kudzawonjezera ngozi.
Triglycerides
Mafuta a zakudya amatchedwa triglycerides. Triglyceride imapangidwa ndi mamolekyu atatu a mafuta omwe amapezeka pa glycerol molecule. Thupi lanu lingagwiritse ntchito triglycerides ngati mphamvu kapena kuisunga ngati minofu ya thupi (mafuta a thupi). Mafuta a acids amadziwitsa mtundu wonsewo.
Mafuta omwe ali ndi triglycerides ndi mafuta odzaza mafuta, monga nyama, ali otentha kutentha. Mafuta omwe ali ndi triglycerides omwe alibe unsaturated ndi monounsaturated mafuta acids, monga mafuta a masamba ndi mafuta, amakhala otentha kutentha.
Mafuta a Fractionated
Mafuta otentha monga mafuta a kokonati, kanjedza, ndi mafuta a kanjedza angapangidwe pang'ono, kapena kutenthedwa, kenaka utakhazikika. Mphungu imasiyanitsa mafuta ndi tizigawo ting'onoting'ono tating'ono. Magawo omwe ali ndi mfundo zowonongeka kwambiri amakhala otentha kutentha ndipo nthawi zina amagwiritsidwa ntchito monga chogwiritsidwa ntchito mu chokoleti kuti asasungunuke kutentha.
Mafuta okhuta
Mafuta okhuta amapezeka makamaka kuchokera ku zinyama, ngakhale mafuta odzaza amapezeka mu kokonati mafuta , mafuta a kanjedza, ndi mafuta a kanjedza. Mafuta okhuta angakhudze ma makilogalamu m'thupi. Ndipotu, mafuta odzaza adzawonjezera cholesterol yanu kuposa kudya cholesterol cha zakudya.
Kudya chakudya chokhala ndi nyama yofiira kwagwirizana ndi chiopsezo chowonjezeka cha matenda a mtima ndi ena khansa. Popeza nyama zofiira zili ndi mafuta odzaza kwambiri, akatswiri ambiri amatsutsa kuti muyetse kuchepetsa kudya kwa nyama yofiira kwa maulendo awiri kapena atatu pa sabata.
Mafuta a Monounsaturated
Mafuta a monounsaturated amakhala amadzi ozizira kutentha, koma amakhala olimba pa firiji. Mafuta a azitona ali ndi mafuta odziwika bwino a monounsaturated fatty call oleic acid. Mafuta a canola, makungu, ndi mapepala amapezeranso mafuta enaake. Kugwiritsidwa ntchito kwa monounsaturated fatty acids kwasonyezedwa kuti kuthandizire kusunga LDL cholesterol m'munsi ndi HDL cholesterol pamwamba.
Mafuta a Polyunsaturated
Mafuta a polyunsaturated amachokera kuzinthu zamtundu monga mtedza, mbewu, ndi mafuta a masamba ndipo zimaphatikizapo mafuta omega-3 ndi omega-6. Mafutawa ndi ofanana ndi kutentha kwa firiji ndipo nthawi zambiri amakhalabe madzi pakakhala firiji. Nsomba imathandizanso kuti mafuta omega-3 apatsedwe ndi polyunsaturated, makamaka madzi ozizira, nsomba zamadzi. Choncho, ngati mulibe zamasamba kapena zamasamba, muyenera kudya katatu sabata sabata iliyonse. Nyama yofiira kwambiri ndi mafuta ochepa kwambiri, koma nyama zomwe zimamera pa udzu mmalo mwa chakudya cha chimanga zili ndi nyama yomwe imakhala ndi mafuta ambiri komanso amatsitsa mafuta.
Mafuta ofunika kwambiri amatchulidwa chifukwa mumayenera kuwatenga kuchokera ku zakudya zanu. Thupi lanu likhoza kupanga mafuta ambiri omwe amafunikira kuchokera ku mitundu yambiri ya mafuta, koma omega-6 ndi omega-3 polyunsaturated mafuta acids ayenera kubwera kuchokera ku zakudya.
Omega-6 fatty acids amachokera ku masamba a masamba, mtedza ndi mafuta. Anthu ambiri amapeza mafuta ambiri pa zakudya zawo (nthawi zambiri zoposa). Omega-3 fatty acids nthawi zambiri amalephera. Akatswiri ambiri amakhulupirira kuti kudya zakudya ndi mafuta ambiri omega-6 ndi mafuta ochepa omega-3 kumawonjezera chiopsezo cha kutupa ndi matenda aakulu.
Kupeza omega-3 mafuta acids kuchokera ku zakudya zanu kapena zakudya zowonjezera zakudya kumathandiza kuchepetsa kutupa, kuyang'anira mtima wamtima ndi kusunga ma cholesterol. Mukapanda kupeza mafuta okwanira m'thupi lanu, mukhoza kukhala ndi khungu louma, tsitsi louma komanso kutupa kwowonjezereka.
Mafuta a Trans
Mitundu yambiri yopanga mafuta imapangidwa mwachangu ndi njira yotchedwa hydrogenation. Zimaphatikizapo kutenthetsa nthawi zonse mafuta a masamba ndi kukakamiza maatomu a haidrojeni pamatulukamo a mafuta a polyunsaturated. Izi zimapangitsa mafuta kukhala olimba ndikupangitsa kuti mafuta asapitirire.
Mafuta a masamba a hydrogenating kwathunthu amawathandiza kukhala olimba osati kulenga mafuta. Komabe, kulimba kwa mafuta kumavuta kuti mugwiritse ntchito kuphika. Mafuta a hydrogenating pokhapokha amapanga mankhwala ochepetsetsa ndipo amagwiritsidwabe ntchito kwambiri pophika ndi kusakaniza zakudya. Zitsanzo zimaphatikizapo margarini amtengo ndi mafuta ena odzola. Mafuta otsekemera amapezeka kawirikawiri m'magawuni, mikate yopanda chofufumitsa, ma cookies, ndi zakudya zosinthidwa .
Pokhudzana ndi thanzi la mtima wanu, mafuta opangidwa ndipamwamba kwambiri amaposa mafuta odzaza. Kudya mafuta ochulukirapo kwambiri kwagwirizanitsa kuwonjezera chiopsezo cha matenda a mtima.
Osati mafuta onse opangidwa amatulutsidwa mu labu. Mafuta ochepa omwe amapangidwa ndi mkaka ndi ng'ombe. Conjugated linoleic asidi ndi mafuta odziwika bwino otsika. Mafuta achilengedwe samaoneka ngati osayenera monga mafuta opangidwa ndi mafuta.
Kodi Mafuta Amachotsedwa Motani?
Kudya mafuta kumayamba pakamwa kumene zakudya zomwe mumasaka zimasakanizidwa ndi pang'ono pokhapase lipase yomwe imapezeka mumatumbo anu. Lingual lipase ndi mavitamini a m'mimba omwe amathyola mafuta amachotsa kupatula triglycerides.
Mukamaliza kudya, chimbudzi chimapitirira m'mimba. Chakudya chimene mumadya chimadulidwa ndipo chimasakanikirana ndi michere ya m'mimba. The lipase imagwira m'mimba, koma mafuta ambiri chimbudzi chimapezeka mumatumbo aang'ono.
Mafuta Ogwiritsira Ntchito M'mimba Amtumbo Ambiri
Chiwindi chanu chimapanga bile, chomwe chimasungidwa mu ndulu mpaka chimayambitsa kudya zakudya zomwe ziri ndi mafuta. Mtengowu umatulutsidwa m'kati mwa katumbo kamene imagwira ntchito ngati detergent kuti imulitse mafuta mu madontho ang'onoting'ono. Izi zimapangitsa kukhala kosavuta kuti pancreatic lipase ifike ku triglycerides.
Bulu ndi lipase kuswa mpaka madontho ang'onoang'ono omwe amalowa mu magazi. The bile, yomwe imakhala ndi cholesterol, imabweretsanso m'magazi kapena kuti imatha kusungunuka m'matumbo ndipo imachotsedwamo. Kudya zakudya ndi mavitamini ambiri osungunuka kumathandiza kuti mafuta a cholesterol akhale okhutitsa mwa kutenga cholesterol kwambiri kuchokera ku bile ndikuchotsa thupi lanu.
Mankhwala osakaniza adzadya pafupifupi 95 peresenti ya mafuta odyetsa omwe mumadya. Anthu omwe ali ndi vuto la malabsorption amadwala ngati laliac sprue, pancreatic lipase, ndipo kusowa kwa salt mchere kawirikawiri sikutha kuyamwa mafuta. A
Zotsatira:
Gropper SS, Smith JL, Groff JL. "Zakudya Zapamwamba ndi Mankhwala a Metabolism." Sitifiketi Chachisanu ndi chimodzi. Belmont, CA Kampani Yotsindikiza ya Wadsworth, 2013.
Smolin LA, Grosvenor, MB. "Chakudya: Sayansi ndi Mapulogalamu." Kusintha kwachitatu. Wiley Publishing Company, 2013.
Dipatimenti ya zaumoyo ku United States, National Diseases Clearinghouse (NDDIC). "Njira Yanu Yopangira ndi Momwe Imagwirira Ntchito."