20 Mienzaniso Yemafuta Akanaka neMafuta Akaipa - Encyclopedia

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Zvemukati

Mhando dzemafuta
Mafuta akanaka uye akaipa
Mienzaniso yezvikafu zvine mafuta akanaka
Mienzaniso yezvikafu zvine mafuta akaipa
Unogona kukushandira

Kana tichitaura nezvazvo mafuta isu tinongedzera kune seti yezvinhu zvakawandisa zvehunhu, zvisingasviki mumvura, inozivikanwa se lipids. Maumbirwo ayo emakemikari anowanzo sanganisira akati wandei emafuta acids akabatanidzwa kune morekuru re glycerin kana glycerol (C₃H₈KANA₃), mune inonzi triglyceride.

Izvi zvinozadzisa mashandiro echimiro (bata nhengo, kuvaka zvivharo) uye kuchengetedza simba mumuviri, zvichibvumira kuora kwavo mumashuga (makabhohaidhiretsi).

Nekudaro, mamwe lipids anoita kunge akasimba mukamuri yekushisa uye anozivikanwa se mafuta; nepo vamwe vachiita semvura uye vachizivikanwa semafuta. Uye uyu musiyano wakakosha kuti unzwisise kuvapo kwemafuta akanaka (akakosha kumuviri) nemafuta akashata (anokuvadza muviri).

Mhando dzemafuta

Mhando dzakasiyana dzemafuta dzakarongedzwa zvinoenderana nemakemikari avo, kusiyanisa iwo ane hukama hwakareruka pakati pavo mamorekuru, uye avo vane zvinongedzo zvakaoma, mumhando nhatu dzakasiyana:

Mafuta akaguta. Yakagadzirwa nemafuta acids ane marefu mamorekuru emaketani, iwo akasimba mukamuri tembiricha uye kazhinji yemhuka mavambo, mombe kana mumafuta kubva kune mamwe mapama uye miriwo.
Mafuta asina kukwana. Liquid mukamuri tembiricha, aya mafuta ane zvinovaka muviri zvakakosha zvinodiwa nemuviri, kunyangwe zvisingakwanise kuzvigadzira zvega. Iwo anonyanya emhando yemavambo uye anogona kuva, zvakare, emhando mbiri:
- Monounsaturated. Vanokwidziridza iwo mazinga eepamusoro-density lipoproteins (HDL, yezita rayo rinoreva kuChirungu) muropa, richiderera panguva imwechete yakaderera-density lipoproteins (LDL), inozivikanwa se cholesterol.
- Polyunsaturated. Yakagadzirwa nemafuta acids kubva kuOmega-3 uye Omega-6 akateedzana, yega yega ine chekuita nemhando mbiri dzecholesterol (ese HDL neLDL) uye pane triglycerides (shuga) muropa, zvichiteerana.
Trans mafuta. Rudzi urwu rwe lipid runowanikwa kubva kuhydrogenation yemafuta emafuta emafuta, achivashandura kubva pasaturati kusvika kune yakazara. Izvo zvinokuvadza zvakanyanya kumuviri, nekuti zvinowedzera iwo mwero wepasi-density lipids (LDL), ichideredza iwo epamusoro (HDL) nekusimudzira kuwanda kwe triglycerides.

Mafuta akanaka uye akaipa

Kubva pakurongwa kwekare zvinotevera izvo izvo zvinonzi "mafuta akanaka" haangogutsikane, iyo inochengetedza iwo mvura pamhepo tembiricha uye inoshanda kuvaka lipoprotein inodiwa muhupenyu, pamwe nekuderedza mafuta anokuvadza aripo muropa redu. Ivo vanowanzo kuve vanozivikanwa kunzi "yakanaka cholesterol."

Asi, mafuta akazara uye anotenderera ndiwo "akaipa mafuta", inokuvadza muviri, sezvavari atherogenic: vanosimudzira kuunganidzwa kwematanda akaomarara emadziro mumasero, anonzi atheromas, inova iyo inozivikanwa chikonzero chevascular tsaona, kutadza kwemoyo, hypertension uye dzakawanda zvirwere zvakaita seatherosclerosis. Izvi zvinowanzozivikanwa kuti "yakaipa" cholesterol kana cholesterol.

Mienzaniso yezvikafu zvine mafuta akanaka

Miriwo yemafuta. Oiri akapfuma mumafuta epolyunsaturated, akadai seaya anobva kumuorivhi, canola, sunflower, soy, nzungu kana safflower. Mimwe, senge mafuta omuorivhi, inokurudzirwa kuti ishandiswe mbishi, senge yekupfeka saradi, kunyangwe ichigona kushandiswa zvakakwana pakubika.
Nuts. Mafuta eMonounsaturated kubva kumbeu yemafuta uye mamwe marimu (nzungu, walnuts, makashewu, maarumondi, macadamia nzungu, hazelnuts, chia, hemp, uye mhodzi manhanga, nezvimwewo) zvinofambidzana neiyo "yakanaka" spectrum.
Avocados uye avocados. Zvibereko izvi zvakapfuma mumafuta emonounsaturated, saka mashandisiro avo anokurudzirwa kudzikisa micheto yecholesterol yakaipa uye nekuwedzera iwo e cholesterol yakanaka.
Hove yeblue. Hove dzakawanda dzine mafuta dzakadai sehering, bonito, tuna kana salmon zviwanikwa zvine omega 3, imwe yemafuta anokosha anokosha ekuderedza triglycerides muropa.
Zviyo zvakakwana zvezviyo. Kunge bran, gorosi rezviyo, uye zvigadzirwa zvezviyo zvakagadzirwa kubva kwavari, vakapfuma mu omega 6, yakasimba kwazvo uye inobatsira yakakosha mafuta acids, iyo inoderedza cholesterol "yakaipa" uye inowedzera "yakaipa" cholesterol panguva imwe chete. ".
Soy zvigadzirwa. Zvakajairika mune vegan kana yezvinodyiwa zvekudya, soy zvigadzirwa (zvishoma zvakagadziriswa zvinogoneka, zvirinani) zvine "zvakanaka" mafuta acids ayo akanyatso kuverengerwa mukudya kwemazuva ese.
Mazai. Kunyangwe zvave zvichisimbiswa kuti zvine omega 6 uye akawanda anodikanwa mapuroteni, pane gakava kutenderedza kunwiwa kwemazai, sezvo pasina chisarudzo chaicho pamutoro wavo we "yakaipa" cholesterols aripo mune iyo yolk. Kana iwe ukangodya iyo chena, hapana njodzi yekusimudza cholesterol yako sezvo pasina mafuta emhando ipi neipi mairi.
Inchi kana jíbaro nzungu. Iyo Plukenetia volubilis Icho chirimwa chePeruvia chine mhodzi ine kukosha kwakasiyana mukukosha kwemafuta acids. Inofungidzirwa kuti inogona kuve ne50-60% omega 3 yemhando dzakasiyana uye mamwe maoiri akakosha saOmega 9.
Cod chiropa mafuta. Chikafu chakajairika chekuwedzera chikafu ichi mafuta akapfuma muDoxosahexanoic acid, imwe yeakanyanya polyunsaturated fatty acids e omega 3. Inogonawo kuburitswa, mumarabhoritari, kubva kune algae. Crypthecodinium cohnii.
Yakakosha Mafuta Mafuta Makapu. Chekupedzisira, tinogona kuwana omega 3 uye omega 6 akateedzera maoiri mumabhizimusi ekutengesa kubva kuindasitiri yemishonga.

Mienzaniso yezvikafu zvine mafuta akaipa

Zvigadzirwa zvemukaka zvese. Kunyangwe iine hupfumi mucalcium, mukaka wakazara, mafuta ane chizi, ruomba rwekutanga kwemhuka uye zvimwe zvigadzirwa zvinogadzirwa zvinowanzove zvakakura zvinotakura mafuta akazara, saka kunwa kwavo hakufanirwe kushungurudzwa kana iwo akareruka kana akareruka akasiyana anofanira kusarudzwa.
Tropical mafuta. Mafuta emuchindwe kana ekokonati, kunyangwe paakatangira mumuriwo, akapfuma mumafuta akazara anoonekwa sechikamu che "zvakaipa".
Nyama tsvuku. Nyama yemombe nenguruve ine huwandu hwakazara hwemafuta akazara, pamwe nezvigadzirwa zvinotorwa kubva kwavari, zvakaita semabutter emhuka nemaseji. Muna 2015, iyo WHO yakayambira nezve njodzi kwete kwete chete lipidemic asi kunyangwe carcinogenic yekusaenzanisirwa kudyiwa kwenyama idzi.
Margarines uye hydrogenated muriwo mafuta zvigadzirwa. Munyika zhinji dzepasirese, kutengeswa kweichi chikafu kwakarambidzwa kana kubvumidzwa, sezvo iri boka remafuta anotapira zvakanyanya kukuvadza kupfuura chero kwese kwazvinobva. Margarine, kunyanya, inotengwa seinofungidzirwa kuti ine hutano inotsiva mafuta, asi ayo atherogenic mhedzisiro yakanyanya kuipa.
Zvokudya zvinokurumidza. Kunyangwe zvichinaka sei, chikafu chinonyanya kukurumidza chine mafuta akawanda uye mafuta akazara, chakakosha kukurumidza kugadzirira zvigadzirwa zvavo. Zvinokurudzirwa kudya rudzi urwu rwechikafu zvishoma sezvinobvira pamwedzi.
Yakabikwa. Chikafu chakabikwa chakakanganisika kuti tembiricha yadzo yepamusoro inoratidzira maoiri, ichigadzira mafuta emhando yepamusoro, uye zvichienderana nechikafu, anogona kuzadzwa nemakemikari kana masara akapiswa anoparadzira huturu hwakawanda kumafuta.
Cookies, makeke uye zvinhu zvakabikwa. Havasi vese vakapfuma mumafuta ekufambisa, hongu, ndosaka zviri nyore kuti uzive nezverudzi rwemafuta anoshandiswa panguva yekugadzira. Kana iwe ukashandisa majarini kana mahydrogenated maorivhi emafuta, zvinoreva kuti mugumo chigadzirwa chichava chakafuma mune aya mamwe mafuta anokuvadza.Chero zvazvingaitika, kushandiswa kwemafuta akazara haisi iyo imwe nzira inobatsira yehutano..
Sosi dzakakora. Kufanana nemayonnaise nevamwe vakaita saiyo, zvine mafuta akazara emhuka dzakatangira ari pakati pe "kukora" kana zvinokuvadza lipids.
Zvinwiwa zvine fizzy. Kunyangwe zvinwiwa uye zvinotapira zvisina mafuta anokuvadza akadaro, ndizvo zvinoonekwa pakuonekwa kwavo, sezvo zviine shuga yakawanda zvekuti zvinokurudzira kuwanda kwe triglycerides muropa, mhedzisiro yacho ichave, sesu waona, chizvarwa chemafuta kubva mukuchengetedza.
Chokoreti. Kunyangwe zvakawanda zvataurwa pamusoro peiyo neurobenical mhedzisiro yechokoreti, ayo akawandisa zvemukati akazara mafuta haawanzo kuyeukwa, kunyanya mumachokoreti ane akawedzera mukaka wakazara. Zvinokurudzirwa kuongorora mhando yekocoa yakadyiwa, sezvo mamwe misiyano inogona kusvika kusvika ku25% yemafuta akaguta anokuvadza.