John Myers
Linoleic acid ndi amodzi mwa omega-6 fatty acids omwe tiyenera kudya tsiku lililonse. Koma n’chifukwa chiyani zili choncho ndipo zimene ziyenera kuganiziridwa?
Kodi linoleic acid ndi chiyani ndipo imagwira ntchito bwanji?
Mafuta alibe mbiri yabwino pazakudya, koma ndi ofunikira m'thupi. Anthu ambiri adamvapo mawu akuti "Omega 3" ndikugwirizanitsa ndi zinthu zabwino. M'malo mwake, mafuta a polyunsaturated mafuta acids amathandizira kuti tikhale ndi thanzi labwino ndipo bungwe la Germany Society for Nutrition (DGE) limalimbikitsa kuonetsetsa kuti maphikidwe a omega-3 akwanira. Thupi silingathe kupanga linoleic acid monga omega-6 fatty acid, choncho liyenera kukhala gawo la zakudya. Kuchuluka koyenera kumachita gawo lalikulu pakuchita kwa linoleic acid. Malinga ndi DGE, chiŵerengero cha omega-6 mpaka omega-3 fatty acids chiyenera kukhala 5: 1.
Zakudya zomwe zili ndi linoleic acid: zambiri zili kuti?
Kuti linoleic acid ikhale yathanzi, ndibwino kuti musamadye zosaposa 2.5 peresenti ya mphamvu zatsiku ndi tsiku monga mafuta amafuta awa, malinga ndi malangizo a DGE. Amapezeka makamaka mu mafuta a masamba monga mafuta a soya, mafuta a mpendadzuwa, ndi mafuta a chimanga, mu mtedza ndi soseji zamafuta kapena nyama yamafuta. Conjugated linoleic acid, yomwe ndi yosiyana pang'ono ndi mankhwala, imapezeka mu mkaka ndi mkaka, batala, ndi ng'ombe. Amaperekedwa muzakudya zowonjezera zakudya ndipo akuti amathandiza kuchepetsa thupi. Izi sizinatsimikizidwe mwasayansi ndipo DGE imalangiza kuti tisatengere zowonjezera zoterezi.
Zosavuta koma zothandiza: gwiritsani ntchito mafuta a masamba osiyanasiyana
Ndibwino kuti musachulukitse zinthu ndikuyamba kugawa zakudya zamafuta ambiri potengera zomwe zili ndi linoleic acid komanso kuchuluka kwamafuta acid. Amene amadya zakudya zopatsa thanzi komanso zosiyanasiyana nthawi zambiri amakhala otetezeka. Ngati mumagwiritsa ntchito mafuta amtundu wapamwamba wamasamba pophika ndikudya nyama ndi soseji moyenera, nthawi zambiri mumapeza linoleic acid yokwanira. Mwachitsanzo, pangani saladi kuvala ndi mafuta a rapeseed kapena mafuta a azitona, onjezerani mafuta ochepa a linseed ku mbale ya quark kapena muesli ndikugwiritsa ntchito mpendadzuwa kapena mafuta a chimanga kuti muwotchere - njira yothandiza yomwe aliyense angayigwiritse ntchito popanda kuphunzira matebulo a chakudya.
Ndi mafuta ati ophikira omwe ali abwino kwambiri?
Mafuta odyetsedwa samasiyana kokha ndi kukoma kwawo komanso masamba omwe amapangidwira. Amasiyananso ndi mapangidwe awo a saturated ndi mono- ndi polyunsaturated fatty acids.
Mafuta ophikira amaonedwa kuti ndi athanzi ngati ali ndi gawo lalikulu la mafuta a monounsaturated mafuta acids ndipo nthawi yomweyo ali ndi chiŵerengero chabwino kwambiri cha mafuta a polyunsaturated mafuta acids. Mafuta a monounsaturated mafuta acids monga oleic acid amakhudza kuchuluka kwa lipid m'magazi, mwa zina. Mwachitsanzo, amatha kuchepetsa kuchuluka kwa cholesterol yoyipa ya LDL.
Mafuta ofunikira omwe ali ndi mafuta ambiri a monounsaturated mafuta acids:
- Mafuta a azitona (75 peresenti)
- Mafuta a azitona (60 peresenti)
- Mafuta a hemp (40 peresenti - phunzirani zambiri za zotsatira za mafuta a hemp)
- Mafuta a dzungu (29 peresenti)
- Mafuta a chimanga (27 peresenti)
Kuphatikiza apo, mafuta ofunikira ayenera kukhala ndi mafuta okwanira a polyunsaturated. Izi zikuphatikizapo, mwachitsanzo, omega-3 fatty acids. Amatha kutsitsa kuchuluka kwa mafuta m'thupi ndikuthandizira kukonza kayendedwe ka magazi. Gulu lachiwiri la unsaturated mafuta acids ndi omega-6 fatty acids. Iwo ali ndi makhalidwe abwino ndi oipa. Ngakhale amatha kutsitsa cholesterol yoyipa ya LDL, amathanso kutsitsa cholesterol yathanzi ya HDL.
Makamaka mitundu yathanzi yamafuta ophikira imadziwika ndi chiŵerengero chabwino cha omega-3 ndi omega-6 fatty acids. Chiyerekezo chake ndi cha 1: 5 kapena kuchepera. Mafuta a Flaxseed amadziwika kwambiri pakati pa mafuta ophikira chifukwa amapereka omega-3 fatty acids ambiri kuposa omega-6 fatty acids.
Mafuta abwino omwe amadyedwa okhala ndi chiŵerengero chabwino cha mafuta acid:
- Mafuta otsekedwa
- mafuta achifwamba
- mafuta a walnut
- Mafuta a azitona
- Kumwa Mafuta
- Mafuta a soya
- Mafuta a nyongolosi ya tirigu
Pomaliza, pakuwona zathanzi, mafuta achilengedwe (ozizira) ndi abwino kuyeretsa (otentha kwambiri). Mafuta a azitona ozizira, mwachitsanzo, amaonedwa kuti ndi athanzi chifukwa samangokhalira kusakaniza mafuta a asidi komanso amakhala ndi mavitamini ambiri ndi zomera zachiwiri chifukwa cha kuzizira. Ngati mumapanga mafutawo nokha, zitsamba ndi zonunkhira zimapereka zinthu zina zofunika kwambiri. Komabe, mafuta achilengedwe sali oyenera kukonza mbale zotentha kwambiri. Imayaka pakatentha kwambiri. Mafuta a rapese ndi mafuta a azitona angagwiritsidwe ntchito pokazinga mofatsa. Mafuta ophikira oyeretsedwa okha omwe ali ndi utsi wambiri ndi omwe ali oyenera kuwotcha. Werengani apa ndendende ziti.
Komanso, dziwani zamafuta akuda ndikugwiritsa ntchito mbewu za hemp zathanzi ngati gwero lowonjezera lamafuta.
