John Myers
Linoleic acid imwe yeomega-6 fatty acids yatinofanira kudya mazuva ese. Asi nei zvakadaro uye chii chinofanira kufungwa nezvazvo?
Chii chinonzi linoleic acid uye chinoshanda sei?
Mafuta haana mukurumbira wakanyanya mukudya, asi akakosha kumuviri. Vanhu vazhinji vakanzwa izwi rekuti "Omega 3" uye vanoribatanidza nezvinhu zvakanaka. Muchokwadi, polyunsaturated fatty acids inoita mupiro mukuchengetedza hutano hwedu uye iyo German Society for Nutrition (DGE) inokurudzira kuve nechokwadi chekupihwa kwakakwana kweomega-3 resipi. Muviri haugone kugadzira linoleic acid se omega-6 fatty acid, saka inofanirwa kuve chikamu chekudya. Huwandu hwakakodzera hunoita basa rakasimba mukuita kwe linoleic acid. Maererano neDGE, chiyero che omega-6 kune omega-3 fatty acids inofanira kuva 5: 1.
Zvokudya zvine linoleic acid: ndeipi yakawanda mukati?
Kuti linoleic acid ive ine hutano, zviri nani kusadya inopfuura 2.5 muzana yehuwandu hwezuva nezuva hwesimba muchimiro cheiyi fatty acid, maererano neiyo DGE yekutora kurudziro. Inonyanya kuwanikwa mumafuta emuriwo semafuta esoya, mafuta ezuva, uye mafuta echibage, munzungu uye masoseji ane mafuta kana nyama ine mafuta. Conjugated linoleic acid, iyo yakasiyana zvishoma nemakemikari, inowanikwa mumukaka nemukaka, bhotela, uye nyama yemombe. Inopiwa muzvokudya zvinowedzera uye inonzi inobatsira pakurasikirwa. Mhedzisiro iyi haina kuratidzwa nesainzi uye iyo DGE inopa zano pamusoro pekutora ma supplements akadaro.
Zviri nyore asi zvinobudirira: shandisa mafuta emiriwo akasiyana
Zvakanakisisa kuti usanyanya kuomesa zvinhu uye wotanga kuisa mumapoka ezvokudya zvine mafuta akawanda zvichienderana neine linoleic acid content uye iyo chaiyo fatty acid ratio. Avo vanodya zvokudya zvine mwero uye zvakasiyana-siyana vanowanzova padivi rakachengeteka. Kana iwe ukashandisa akasiyana emhando yepamusoro mafuta emuriwo kubva pakubika uye kudya nyama nemasoseji zvine mwero, iwe unowanzo kuwana yakakwana linoleic acid. Semuenzaniso, gadzira saradhi yekupfeka nemafuta erapeseed kana mafuta emuorivhi, wedzera mafuta mashoma ane linseed kune quark dish kana muesli uye shandisa sunflower kana mafuta echibage pakukacha - nzira inoshanda iyo chero munhu anogona kuita pasina kudzidza matafura echikafu.
Ndeapi mafuta ekubikisa anonyanya hutano?
Mafuta anodyika haana kungosiyana mukuravira kwavo uye nemuriwo hwaro hwavanogadzirwa. Izvo zvakare zvakasiyana mukuumbwa kwavo kweakazara uye mono- uye polyunsaturated fatty acids.
Mafuta ekubikisa anoonekwa seane hutano kana aine chikamu chepamusoro chemonounsaturated fatty acids uye panguva imwechete aine chiyero chakanakisa che polyunsaturated fatty acids. Monounsaturated fatty acids senge oleic acid inokanganisa ropa lipid mazinga, pakati pezvimwe zvinhu. Semuenzaniso, vanogona kuderedza huwandu hwehutano-hune dambudziko reLDL cholesterol.
Mafuta anodyika ane chikamu chepamusoro chemonounsaturated fatty acids:
- Mafuta omuorivhi (75 muzana)
- Rapeseed mafuta (60 muzana)
- Hemp mafuta (40 muzana - dzidza zvakawanda nezve mhedzisiro yemafuta ehemp)
- Pumpkin mbeu yemafuta (29 muzana)
- Mafuta echibage (27 muzana)
Mukuwedzera, mafuta anodyika anofanira kupa zvakakwana polyunsaturated fatty acids. Izvi zvinosanganisira, semuenzaniso, omega-3 fatty acids. Vanogona kuderedza huwandu hwecholesterol uye kubatsira kuvandudza kuyerera kweropa. Boka rechipiri reunsaturated fatty acids ndiro omega-6 fatty acids. Vane zvose zvakanaka nezvakaipa. Kunyange zvazvo vachigona kuderedza mazinga asina kunaka LDL cholesterol, vanogonawo kuderedza hutano hweHDL cholesterol.
Kunyanya mhando dzine hutano dzemafuta ekubikisa dzinoratidzwa nechiyero chakanaka che omega-3 uye omega-6 fatty acids. Reshiyo inonyatso kutenderedza 1: 5 kana pasi. Mafuta eFlaxseed anomira pakati pemafuta ekubikisa nekuti anopa mamwe omega-3 fatty acids kupfuura omega-6 fatty acids.
Mafuta anodyiwa ane hutano ane fatty acid ratio:
- Linseed mafuta
- mafuta akabatwa chibharo
- walnut mafuta
- Olive mafuta
- Hemp Mafuta
- Soybean mafuta
- Mafuta egorosi
Pakupedzisira, kubva pakuona kwehutano, chizvarwa (chinotonhora-chakatsikirirwa) mafuta anodyiwa anonyanya kunatsa (yakanyanya-kupisa) iwo. Mafuta emuorivhi anotonhorwa, semuenzaniso, anoonekwa seane hutano nekuti haana chete akaenzana fatty acid pateni asi anewo huwandu hukuru hwevhithamini uye chechipiri chirimwa zvinhu nekuda kwekutonhora kudzvanya. Kana iwe ukagadzira mafuta iwe pachako, miriwo uye zvinonhuwira zvinopa zvimwe zvinhu zvinokosha zvinokosha. Zvisinei, mafuta ekuzvarwa haana kukodzera kugadzirwa kwemidziyo inopisa kwazvo. Inopisa pane tembiricha yakaderera. Cold-pressed rapeseed nemafuta emuorivhi anogona kushandiswa pakukangwa zvinyoro. Mafuta ekubikisa chete akacheneswa ane hutsi hwepamusoro akakodzera kupisa. Verenga pano kuti ndedzipi chaizvo.
Zvakare, tsvaga nezve dema mhodzi yemafuta uye shandisa ine hutano hemp mhodzi seimwe sosi yemafuta.
