Chakudya ndi mafuta ndi wofunika ndi zoipa kwa thupi: List

Healthy kudya - chitsimikizo cha thanzi. Komabe, akamadya sanaganize chilichonse. Koma kulamulira kumwa mapuloteni, mafuta ndi chakudya kumathandiza basi pinakwanisa kupulumusa kokoma, komanso kudziteteza ku matenda ena, kuphatikizapo kunenepa.

Komabe, sikuti aliyense amadziwa kuti pali mafuta kwambiri, ndipo chakudya, m'malo mwake, zoipa. Umwini chiyani osadzuka yekha kuti mapuloteni. Monga ife kumbukira maphunziro zamoyo, ndicho mapuloteni amagwira pomanga minofu connective, zonse kagayidwe, kunyamula zakudya magazi, komanso ndi ntchito yake yoteteza. Koma n'chifukwa chiyani mafuta ndi chakudya, ngati ntchito yaikulu ya mapuloteni kupirira?

Zomwe mafuta ndi wabwino?

Ndiyamika dzola mafuta tsitsi lathu ndi khungu anali kuoneka wathanzi, ndipo thupi amaundana mu nyengo yozizira komanso kwambiri osati otentha mu kutentha. Komabe, pali chinthu chimodzi. Osati mafuta onse ndi katundu wofunika, choncho pamaso panu Chenjerani mu mndandanda wa zakudya kwambiri kwambiri calorie, tiyeni tione pa nkhani imeneyi.

Kapangidwe ka mafuta

Monga amadziwika, lipids kuimira pawiri la glycerol ndi mafuta zidulo - triglycerides. Himogulobini aliyense wa triglyceride wapangidwa ndi unyolo hydrocarbon ndi zotsalira acidic. unyolo otere zosiyanasiyana m'litali kapena chiwerengero cha kugwirizana, malingana amene ali akutali ndi ladzala ndi unsaturated lipids. China chirichonse, ndi mafuta zidulo m'magulu malinga ndi chiwerengero cha maatomu, kenako chifukwa awiri muzikondana. Ndi ofunika kwambiri makamaka kwa thupi. Kamvedwe tsiku ndi tsiku gulu la Omega mafuta.

mafuta zothandiza

Pofuna kuti thupi akhoza kugwira bwino, m'pofunika kudya mafuta muli asidi unsaturated - Omega 3, Omega 6, ndi Omega 9.

Komabe, pali malamulo ndi mbali ya ntchito. Mwachitsanzo, Omega 3 ndi Omega 6 amaonedwa mafuta mosinthana, koma chomalizachi sayenera upambana ponseponse tsiku. Ngati simuli motsimikiza mmene kuwerengera izo, chophweka njira kumbukirani. Lipids mu Omega 6 ayenera kukhala mu zakudya ndi zina 4 kuposa Omega 3. mawerengedwe Ichi ndi chifukwa chakuti kuti mafuta wathanzi thupi akhoza analandira okha kuchokera kunja, choncho, pali chiopsezo oversupply. Mosiyana, Omega 9 akhoza analandira onse zakudya ndipo anayamba paokha. Zomwe zakudya muli mafuta anafotokoza? Tsopano ife kuphunzira.

magwero mndandanda wa mafuta

Okhutira waukulu Omega-3 mafuta opezeka nsomba ndi Seaweed, nyemba ndi mtedza, komanso mafuta zosiyanasiyana. Taonani mndandanda yeniyeni, yomwe imalemba mafuta wathanzi. Zamgululi ndi motere.

• Ambiri Omega-3 mafuta opezeka nsomba, nsomba ya makerele, hering'i, mumapezeka nsomba, nyama, nsomba yam'nyanja yamchere, nsomba ndi carp.
• Iwo akhoza kupezeka nyemba, soya, sipinachi, burokoli ndi zina mdima zomera wobiriwira.
• Pano mu mafuta soya, mbewu mphesa, linseed, zitsamba, chimanga, mbewu dzungu, walnuts ndi Mapila.

Mlingo wa Omega-6 zili si mkulu mu mpendadzuwa, chimanga, cottonseed ndi soya mafuta, nsomba mtsinje, mtedza ndi mbewu, nkhuku nyama ndi mazira, ndi currants wakuda ndi Primrose.

• Omega-9 chili mwa zikuchokera mtedza, mbeu, mapeyala, ndi mafuta anyama. A ochepa hazelnut kapena chiponde angathe kukhutitsa thupi ndi muyezo kutero.
• Kuchuluka wamkulu wa Omega-9 angapezeke mu mafuta monga maolivi, apurikoti.

Ubwino mafuta

Mosakayikira, aliyense wa lipids awa ali katundu zothandiza, kapena kulankhula za iwo adzakhala zokhumudwitsa.

Mwachitsanzo, zothandiza katundu wa Omega 3 mafuta ali kutsitsa mafuta m'thupi, mapangidwe maselo ubongo, diso, spermatozoa, kuyeretsedwa chotengera n'kubwerera iwo katundu wa zotanuka. Komanso, kuthokoza kwa Omega-3 normalizes magazi ndi nthenda yotaya magazi kwa ubongo ndi bwino ndi kuteteza magazi kwambiri condensability. Yafupika kutupa, yafupika chiopsezo nyamakazi, arteriosclerosis, mtima ndiponso sitiroko. Pamene ntchito mafuta, zimalimbikitsa Omega 3, minofu kukonza ndi fupa ndinasintha inapita patsogolo, ndi matenda khungu sakhala pachimake. Mwazina, deta lipids ndi mbali yofunika ya zakudya mu shuga.

Ndi Omega-3 kunena ndi mafuta thanzi kwa akazi. Chifukwa chiyani?

Ubwino Omega 3 mafuta mtembo wamkazi

Choyamba, kugwiritsa ntchito mafuta awa sikumangotikhudza maonekedwe. Koma kusintha kwa chikhalidwe cha tsitsi, khungu ndi mafupa zimaonekera. thupi zonse akufunikira zinthu izi, kotero, alibe nthawi kudziunjikira iwo, kuthera pa zosowa zawo. Lachiwiri, unsaturated Omega 3 mafuta ndi njira yabwino kwa alili maganizo ndi maganizo, normalizing ntchito ya ubongo.

Zothandiza zimatha Omega 6

Ngakhale kuti Omega-6 anganene kuti ndi m'malo lathunthu Omega-3, koma zimakhudza awo pa thupi ndi yosiyana. kotero zothandiza ndi zinthu zimenezi?

Chifukwa zimalimbikitsa mafuta Omega 6 amachepetsa khungu youma, yafupika mafuta misinkhu, kagayidwe wabwinobwino, misomali Chimaona inathetsedwa, kuwongolera ntchito ubongo. mayesero matenda amasonyeza kuti lipids awa akhala akugwiritsidwa ntchito bwinobwino mankhwala ndi kupewa ofoola ziwalo ndi matenda a shuga. Komanso atasinkhasinkha mafuta asidi ntchito kupewa matenda matenda ndi Urological limati neurotic ndi pathologies mtima.

Zothandiza zimatha Omega 9

The mafuta asidi Omega 9 si otsika kuganiziridwa kuti katundu wawo opindulitsa, ali ndi zotsatira zopindulitsa pa thupi. Komanso chingalepheretse chitukuko cha matenda a shuga mwa kutsegula kanthu pa maselo a insulin. Chifukwa Omega 9 chamoyo athu akhoza kukana mitundu yosiyanasiyana ya matenda a chitukuko cha chitetezo chokwanira. Mosiyana ndi mafuta, ndi Omega 9 osati kumachepetsa mlingo wa mafuta mu magazi, komanso ali zonyamula, choncho si zimatulutsa mu thupi la zinthu carcinogenic chifukwa cha zina zosiyanasiyana mankhwala.

Dziwani kuti zidulo onse opezeka mu mafuta nsomba. Za mtima wake nkomwe grandmothers wathu. mibadwo yambiri ya ana atenga izo kwa nthawi yaitali monga vitamini chachikulu. Koma ochepa mukudziwa chimene nsomba mafuta ndi wofunika kwa akazi.

Lili ayodini ndi phosphorous kupewa matenda a chithokomiro ndi bwino kagayidwe. Zina mu mavitamini A ndiponso D, kulimbitsa tsitsi ndi misomali bwino mmene complexion ndi kusintha khungu elasticity. Mafuta zidulo kuthandiza kusunga ang'ono chithunzi.

Komabe, ngati chikhazikitso ina, iwo mosatsata kuthekera mavuto pa thupi.

Zabwino kapena zoipa?

Mafuta amene ali othandiza kwa thupi, angathe kuvulala thanzi la sanali kugwilizana ndi zinthu zina.

Mwachitsanzo, kupanda Omega-3 si oopsa monga ambiri osokoneza ake. Ndipo ngakhale mu mchitidwe umenewu ali osowa ndi slozhnorealizuemoe, koma amadza kochepa mwina matupi awo sagwirizana ndi pazipita - akuchuluka chiwindi matenda.

The zotsatirapo za owonjezera Omega-6 m'thupi angakhale womvetsa chisoni kuposa zinalili m'mbuyomu. Choncho, chifukwa cha kusadziletsa wa mankhwala mu thupi kumawonjezera magazi kukhuthala, kutanthauza kuti pali chiopsezo cha mtima kapena matenda opuwalitsa ziwalo, komanso chitukuko zotheka kwa magazi kuundana. Komanso, owonjezera mafuta zidulo ndende likuoneka kukula kwa maselo a khansa. Chotsatira osachepera Motero yafupika chitetezo chokwanira.

Ngakhale kuti Omega-9 lakonzedwa kuti zonse kagayidwe, ubweya mu thupi kungachititse kuti kulemera owonjezera.

Choncho, pamaso muyamba mwakhama ntchito mafuta zinkaoneka wathanzi, kukumbukira kuti muyeso zonse zofunika.

Akukhudza pa zamadzimadzi ndi, m'pofunika kunena ndi za chakudya. Only gulu la mafuta wathanzi ndi chakudya amakulolani bungwe kudya bwino.

Chakudya. ubwino awo ndipo mopweteka

Ndi chakudya, chirichonse chiri pang'ono mosavuta. Pali zovuta chakudya ndi yosavuta. Kapena, mwa kulankhula kwina, chakudya ndi otsika glycemic index ndi mkulu. Kodi zosiyana?

Zambiri chakudya Cholinga chake mofulumira amasulidwe mphamvu chifukwa kuwonjezera shuga.

Iwo ali mu chocolate, mitanda, zipatso. Mawu, mu goodies onse. N'chifukwa chake mipiringidzo chokoleti zabwino monga akamwe zoziziritsa kukhosi mofulumira, koma zoipa monga chakudya chachikulu. Hunger akanathetsa ngakhale maola angapo.

Zovuta chakudya, kulowa m'thupi, ndi kugawanika wathunthu kudyetsa thupi ndi mphamvu.

Iwo ali mbali ya kuchuluka kwa mbewu, nyemba mkate wonse tirigu ndi pasta durum.

Pankhaniyi, kukumbukira kuti chakudya yosavuta linagawanika yomweyo kuwasandutsa mafuta, kotero inu mukhoza Musaononge iwo, kapena pa chithunzi ang'ono angathe kuiwala.

Pomaliza

Mafuta ali ofunikira okha pamene ntchito wawo uli ndi malire kwa ponseponse tsiku. owonjezera aliyense sangathe zoipa zokha bwanji kuoneka, ndipo kwambiri thanzi. Kotero, inu musanakafike Malemba amafotokoza mmene zochita za ingestion a Omega mafuta zidulo gulu, ganizirani zimene zingachitike zingachititse kuti asagwiritsidwe ntchito zawo.