Chabwino n'chiti - mafuta nsomba kapena mafuta flaxseed? Zikuchokera, zothandiza katundu, kanthu

Ubwino polyunsaturated mafuta zidulo thupi wakhala kuyambira zaka 100 zapitazo. Koma kufunika kwa kudya izo ankalankhula m'zaka za posachedwapa. Magwero olemera mafuta wathanzi - ndi fulakesi mafuta, zomwe akhala kale mankhwala mankhwala, ndi mafuta nsomba. Ngakhale kufanana kwa kapangidwe ndi katundu zothandiza mankhwala awa awiri ndi kukoma osiyana ndi zotsatira za ntchito. Ndipo mafani zambiri za kadyedwe nkhawa za funso lakuti: kodi ndi bwino - nsomba mafuta kapena mafuta flaxseed.

The ntchito zidulo mafuta

Anthu mafuta maselo akupanga 60% ya mafuta zidulo. Ambiri a iwo apanga mu thupi, koma pali zidulo ziwiri zofunika kuti okha chakudya kuchokera: alpha-linolenic ndi linoleic. Kukhala analibe matenda monga matenda oopsa, shuga, khansa, masomphenya chatsitsa ndi ntchito ubongo. Koma si onse mafuta ndi wabwino kwa thupi. Ambiri a iwo mu zakudya anthu - hydrogenated. Ali m'malo mwake, kusokoneza zakudya zachilendo ndipo maselo amathandiza kuchepetsa kuchuluka kwa mafuta m'thupi ndi kufooka kwa ziwiya ntchito.

Kafukufuku wasonyeza kuti ndi zabwino kwambiri kuti thupi mafuta asidi Omega 3. kusintha ubongo ndi magazi zotengera. Ambiri zidulo izi flaxseed mafuta ndi nsomba mafuta. Koma zikuchokera chawo ndi chosiyana pang'ono. Chidulo ali ndi nsomba mafuta ndi unyolo yaitali, kwambiri zothandiza munthu. A mafuta fulakesi - gwero la asidi alpha-linoleic.

Mmene zidulo mafuta

Makamaka zofunika mafuta athanzi - ndi Omega 3 zakudya yomwe munthu akhoza kupeza angapo a iwo:

• alpha-linoleic asidi;
• ekzapentaenovuyu;
• docosahexaenoic.

Onsewo Amachitanso zothandiza, koma amasiyana ntchito. chamoyo mwina lithe ena Omega 3. Umapezeka mankhwala masamba kwa asidi alpha-linoleic. EPA ndi DHA mukhonza kuwapeza nsomba wochuluka. Choncho zimakhala zovuta funso, kodi ndi bwino: mafuta nsomba kapena mafuta flaxseed.

zinthu zimenezi nthawi zonse kuti ingested. Ndipotu Mlingo ngakhale ka iwo ndi chotsatira:

• kupulumutsa ndi kubwezeretsa telomere DNA a maselo, amene kumawonjezera moyo;
• kusintha ziwiya mtima ndi magazi;
• kupereka mphamvu kwa kufala kwa zikhumbo ubongo, zomwe optimizes ntchito maganizo
• kusintha khungu ndi tsitsi;
• ali ofunikira yachibadwa ya ana.

Nsomba monga gwero la zidulo mafuta

mankhwala othandiza ndi yotengedwa nsomba kunyanja, amene ali olemera mu Omega 3. Izi zili choncho makamaka nsomba, sardines, hering'i ndi nsomba. Total magalamu 100 a thupi nsomba angapereke zofunika kuchuluka zidulo mafuta. Koma m'zaka zaposachedwapa mu processing nsomba amapezeka Mercury. Akukhulupirira kuti alowa mthupi la nsomba zochokera m'madzi zakhudzana. mankhwala zambiri zauve ndi nsomba mafuta. Opanga kubisa mfundo imeneyi, ndipo nawonso anayamba zochepa wotchuka mu zaka zapitazi.

Ubwino mafuta nsomba kuti ndi zothandiza gwero la Omega 3 - eicosapentaenoic ndi docosahexaenoic. Iwo kuthandiza m'njira pa ubongo, kupereka ake okwanira magazi wabwinobwino, kusintha wotentha mafuta m'thupi ndiponso kukhalabe zithunzi acuity.

Kodi kugwiritsa ntchito mafuta nsomba?

mankhwala ali katundu wa mankhwala. Choncho, ali zotsatira zake zam'mbali ndi contraindications. Pankhaniyi cha mankhwala osokoneza bongo mwina mavuto ndi clotting magazi ndi chilonda machiritso. Iwo ali osavomerezeka kumwa odwala matenda ashuga, anthu olumala mu chithokomiro England, ndi miyala impso. Ndi osafunika kumwa mafuta nsomba pa chopanda kanthu m'mimba ndi molumikizana ndi thinners mankhwala magazi. Ndi bwino kudya mu makapisozi, malangizo mosamalitsa zotsatirazi osati upambana mlingo.

The mafuta flaxseed zothandiza?

The zikuchokera mankhwala ndi osiyana pang'ono mafuta nsomba. alpha-linolenic asidi (Ala) muli. Ndi zothandiza chamoyo, koma ogalamutsa wa ntchito ubongo, dongosolo mtima ndi asidi ndipo kagayidwe kachakudya njira ndi unyolo yaitali maselo. Izi eicosapentaenoic ndi docosahexaenoic asidi ali mafuta nsomba. Linseed mafuta thupi kuwatenga iwo, koma kaphatikizidwe ndi imathamanga osiyana anthu osiyana. Chomvetsa kukonzedwa alpha-linoleic asidi amuna ndi mu kukhalapo kwa mafuta ena polyunsaturated. Koma zotsatira za mafuta flaxseed akadali bwino thanzi lanu:

• amachepetsa chiopsezo sitiroko;
• amachiza zilonda mucous;
• Iwo utisambitsa thupi la majeremusi ndi poizoni;
• othandiza chimbudzi, relieves kutentha ndi flatulence zochitika;
• normalizes kagayidwe mafuta;
• pamene ntchito ndi amayi apakati kumachititsa kuti akule bwino ubongo mwanayo.

Kodi kudya fulakesi mafuta

Long kuyambira mankhwala anali singasiyanitsidwe pa tebulo la munthu aliyense. Izi linakhulupirira saladi maphunziro loyamba ndi lachiwiri, kutengeramo matenda osiyana. Linseed mafuta amene zikuchokera ndi zothandiza, akhoza kusakaniza wowawasa kirimu ndi mankhwala ena kuphika msuzi. Koma m'pofunika kwambiri kuti si poyera kuti zotsatira za kutentha imene alpha-linoleic asidi amaola ndipo zovulaza thanzi.

Kuti zofunika kuchuluka kwa polyunsaturated mafuta, supuni zokwanira kuphika mafuta patsiku. Zolinga achire ndi bwino kumwa theka la ora pamaso chakudya. Kugula mafuta fulakesi zofunika pa mankhwala a, mmatumba mu mabotolo a galasi mdima.

Chabwino n'chiti: mafuta nsomba kapena mafuta flaxseed?

Ndipotu, mankhwala amenewa ndi katundu osiyana. Koyenera kuti ubongo thanzi la EPA ndi DHA opezeka mafuta nsomba. Pamene apanga mafuta linseed, iwo ali ochepa kwambiri moti iwo ali nazo pang'ono makhalidwe ena.

Kuti timvetse bwino, nsomba mafuta kapena mafuta flaxseed, muyenera kuganizira kusiyana mankhwala awa:

• mafuta kwambiri ndale kukoma zosangalatsa;
• fulakesi mbewu kudziunjikira zinthu zoipa, mosiyana ndi mafuta nsomba;
• kutenga mafuta nsomba bwino payokha monga fungo Fungo lamphamvu lamankhwala komanso ngokayikitsa angawononge chakudya, ndi linseed mafuta akhoza kuwonjezeredwa ku chakudya;
• azilipira kwa akusowa zidulo mafuta, linseed mafuta amafuna 7-8 nthawi yaitali;
• si onse kufunika mafuta zidulo thanzi ndi, linseed mafuta, ndi amuna ambiri bwino odzipereka.

Kodi mafuta zidulo kuchita zoyipa?

Ngakhale kuti Omega 3 thanzi zothandiza, ngati ntchito molakwika, ndipo fulakesi mafuta, ndi mafuta nsomba kuvulaza. Choyamba, ntchito iwo lalikulu zedi zingayambitse m'mimba waukulu ngakhale poizoni. Akhale zoipa ndipo izi mafuta ngati si kusungidwa bwino. Pa kukhudzana ndi mpweya ndi kuwala anapanga nawo zinthu carcinogenic. mafuta awa oxidized ikhoza kuwononga maselo a ziwalo zofunika kwambiri, zomwe Iyamba ukalamba. Komanso, ndi Kutentha wolimba ndi yaitali pamene kwambiri Frying, Omega 3 n'kukhala zinthu zina zimene zimachititsa khansa.

Kodi kupereka thupi ndi zidulo mafuta

Kuti zakudya zonse aphunzira bwino, muyenera kudya ndi flaxseed mafuta ndi nsomba mafuta. Koma m'pofunika kukumbukira kuti alpha-linolenic asidi zopezeka mbewu fulakesi zikhoza kusinthidwa kuti zidulo zina mafuta okha akazi. Choncho, amuna ayenera kupereka mmalo mafuta nsomba. Pakuti kuonetsetsa wathunthu chamoyo zinthu kofunikira zofunika kugwiritsa ntchito mankhwala onse. Ngati pali ngozi Mercury gawo la nsomba kunyanja, mukhoza kupita makapisozi mafuta nsomba. Ndipo amene sindimakonda fungo ndi kakomedwe ka mafuta flaxseed, inu mukhoza kuwonjezera fulakesi mbewu chakudya.

N'zovuta kuyankha funso - umene uli bwino: mafuta nsomba kapena mafuta flaxseed. Amachitanso athanzi, koma ndi ubwino wawo ndi kuipa. Choncho ndi bwino kugwiritsa ntchito ndalama wololera ndi mafuta nsomba, ndi mafuta fulakesi.