Nei uszhir?
Nekukosha kweiyo mafuta ayo masero anoshandisa pakuvakwa kwavo. Nyaya yakawanda yemafuta inopedza utano hwedu nemitsipa kwebasa redu rakanaka. Uyewo mafuta anodiwa kuti zuva rega rema hormones mu adrenal cortex ye gonads. Mafuta anodiwawo pakuberekwa kwehutano hwemakumbo emakumbo microflora. Mafuta mashoma anopa muviri wemunhu anobatsira chete. Saka, mafuta anosunga itsvo anovagadzirisa munzvimbo yakakodzera. A dense subcutaneous layer yemafuta inokwanisa kudzivirira musuru uye mitsipa, uye pamwe nayo iyo inenge yakashambidzwa yemuviri inochengetwa.
Munguva yekugadzirwa kwemvura, mafuta ose anoparadzaniswa kuita zvikamu zviviri: mafuta acid iglitserin. Mukushayikwa kwemafuta anokosha, mafuta acids anoumbwa kunyange kubva kune shuga. Asi matatu mafuta chaiwo anoita muviri wemunhu haigoni kugadzirwa. Izvo zviratidzo zvakadai se linolenic, linolenic uye arachidonic acid - dzinonzi irreplaceable uye dzinonyanya kukosha. Izvo zvinodiwa kuti ibudise mamwe mahomoni, kuchengetedza utano hwakanaka hwemakumbo microflora uye kudzorera zvachose zvivako zvemasero akaora.
Chii chine mafuta anobatsira ?
Iyo inonyanya kukosha kwemafuta anokosha emashizha yakasiyana siyana yemafuta yemiriwo. Muchibage, sunflower, soybean uye mafuta ekotoni, zviri mukati me 35% kusvika ku 65% ye linoleic acid inogadziriswa. Asi mumargarine nemafuta emhuka (mafuta, kamuki, nyama yemafuta, mazai eji) hazvina kumira uye dzinobatsira fatty acids. Mune salmon yakarongeka, kunewo vashomanana vavo - kubva pa5% kusvika ku10%. Mumafuta ezviyo zvakadai samafuta avocado, uyewo maarmond nemafuta emuorivhi ane zvishoma zvishoma malinolic acid. Mukotikiti nemafuta emuchindwe, uye hazviiti.
Kana ukadya shuga yakawanda, iyo yakawandisa mumuviri ichashandurwa kuva mafuta, ayo akavakwa namafuta acids, asingakwanisi kugadzira michina. Heino muvengi wedu - iyo yakawanda kwazvo yemafuta, iyo yatinotya uye iyo iri nyore nyore uye yakakurumidza kuunganidzwa. Hazvibviri kuwana iyo yakakosha mafuta acids kubva kumafuta akadaro. Shuga inoshandurwa nyore nyore kuva mafuta, asi mafuta haagoni kutodzokera kumashure.
Linoleic acid inowanzobatsira mukudzivirira uye kunyange mukurapa kwema eczema, kana yakasimuka nekuda kwekushayikwa kwevhithamini muboka B.Nheyo yekuita kwayo munyaya iyi iri nyore: linoleic acid inokurudzira kukura kwebhakitiriya inobatsira mumatumbo inobudisa vitamini iyi.
Kushaya mafuta ndiyo chikonzero chekukwana
Izvi zvingashamisa, asi kusasha kwemafuta muzvokudya zvezuva nezuva kunobatsira kuti uwane kuwedzera. Chokutanga, kuwedzera kudarika kunogona kuonekwa nekuda kwekunonoka mumvura mumuviri (mafuta anobatsira haabvumi kuti mvura iwedzere). Muchiitiko ichi, kudya kwakakwana pamwe nekushandiswa kwemafuta yemichero kuchakubatsira kukurumidza kurasa mamwe mapaundi.
Chechipiri, mukusakosha kwemafuta anokosha anokosha, shuga inopinda mumuviri inokurumidza kuchinjwa kuva mafuta akaoma, asina kunyorwa. Kugadzirisa huwandu hwehuga muhutano hunoita "chikara" chido nekudzivirira kusingadzivisiki uye kuwedzera kuwedzera.
Chechitatu, sezvo iri mafuta anogutsa nzara yakanakisisa, kukangamwa kwezvokudya zviri mukati mavo kunotungamirira kushandiswa kwezvinhu zvakanyanya-calori yemakrohydrate. Zvimwe maekorijori ari kuwanda kudarika.
Uyewo, mafuta anodiwa pakukurudzira kubudiswa kwe bile uye enzyme inoputsa zhirlipase. Kana pasina mafuta akakwana mumuviri, ipapo chiduku chinosunungurwa. Iyo inochengetwa mumakona ejapu, iyo inobatsira pakugadzirwa kwakatevera kwematombo. Kana kudya kwenguva yakareba kusina mafuta akakwana, chirongo chinowedzera simba, uye basa rayo rakanyanya (dzimwe nguva irreversibly) rinopesana.
Kuwirirana kwemafuta nemavhithamini
Mukusavapo kwehuwandu hunokosha hwemafuta uye bile mumuviri, kukura kwemaawa anodikanwa emuviri wemavithamini kunogona kukanganisa zvakanyanya. Izvo mavitamini A, D, E, uye K - hazvina kudyiwa pasina mafuta, dzinokura kushayikwa. Mafuta emafuta asina kudzivirirwa (asina kufungidzirwa) asina kuvhenganiswa (vitamini A) asina kuvharirwa (asina kufungidzirwa) mavhitamini E. Mune dzimwe mhuka dzemhuka - mukamu, bhotela, mazai machena - ane vitamini A, tinodurura mafuta - dambudziko revhitamini A uye D. Muchikara chemhuka, inewo cheesesiti yakabatana. Kubva pairi yakaumbwa mumuviri we vitamini D.
Mafuta emasango kubva mazai mazai, uropi uye chiropa zvinowanikwa muverengiti inobatsira, imwe "hama" yemafuta. Nekudaro, lecithin ndiyo inobva kune iyo pakarepo bivitamines yeboka B (choline uye inositol). Lecithin haisi yakanatswa mumafuta akacheneswa. Vitamin E, iyo iri chikamu chemafuta asingabhadharwi, hachidziviriri kubva pakusuruvara, kuva ine simba rinokuvadza. Vitamin E inodzivirirawo mavitamini A, D uye K kubva mumhepo yakasanganiswa. Panguva imwe chete, inokurumidza kuputsa. Mumafuta echando uye anonatswa, vitamin E haisati iripo (pasinei nekushambadzira).
Kuti uchengetedze hutano hwako kwemakore akawanda, unofanira kudzivisa kushandiswa kwemafuta e-hydrogenated. Izvo zvinhu zvakadai semargarine, mazai akashongedzwa, marinate emucheka, mafuta akaoma anodyiwa. Izvo zvinodiwawo kuderedza kushandiswa kwemafuta emhuka akazara, kunyanya nyuchi uye gwayana mafuta. Zvakakosha kudzivisa kudya zvine coconut mafuta uye palm palm. Zuva roga roga unoda kushandisa kamwe teaspoon imwe yemafuta asingasviki yemafuta. Uye muviri wako unoshanda zvakanaka, seSwitzerland inodhura.