Kutheni uszhir?
Ixabiso elikhulu luhlobo lwamafutha asetyenziselwa ukwakhiwa kwawo. Inani elithile elikhulu leoli lidla ingqondo kunye neentsholongwane zomsebenzi wethu oqhelekileyo. Kwakhona amafutha ayadingeka kwi-synthesis yama-hormone kwi-correl ye-gonads. Amafutha afunekayo ukwenzela ukuveliswa kwe-intestinal microflora enempilo. Ngoko, inqatha ebopha iintso zibalungisa kwindawo echanekileyo. Uluhlu olunqamlezileyo lwamanqatha luyakwazi ukukhusela imisipha kunye neentsholongwane, kunye naloo bushushu obuqhelekileyo bomzimba bugcinwa.
Ngethuba lenkqubo yokugaya, onke amafutha ahlukaniswa ngamaqela amabini: i-fatty acids iglitserin. Xa kungabikho amafutha abalulekileyo, ama-acids acids awakhiwa ngisho nakushukela. Kodwa ezintathu ezinamafutha athile acids umzimba awukwazi ukuhlanganiswa. Ezi zi-acids ezifana ne-linolenic, i-linolenic ne-arachidonic acid - zibizwa ngokuba zingenakunyuswa kwaye ziyimfuneko kakhulu. Ziyadingeka ukuvelisa amahomoni, ukugcina i-microstlora ye-intestinal ephilileyo kunye nokubuyisela ngokupheleleyo izakhiwo zeeseli ezilimele.
Yintoni equlethe amafutha ancedo ?
Umthombo oyintloko we-fatty acid acids iindidi ezahlukeneyo zemifuno. Kwingqolowa, i-sunflower, i-soybean kunye neoli yekotoni, umxholo we-35% ukuya kuma-65% we-linoleic acid uzinze. Kodwa kwiargarine kunye neentlobo zezilwanyana (ibhotela, ukhilimu, inyama yeoli, izikhupha zeqanda) zikhona ezingenakunyuswa kwaye zisebenzise i-acid acid. Kwi-salmon yesiqhelo, zikhona ezimbalwa zazo - kuphela kwi-5% ukuya kwi-10%. Kwioli yemifuno efana neoli ye-avocado, kunye ne-almond kunye neoli yeoli iqukethe i-malinolic acid encinci. Kwi coconut nangamafutha esundu, kwaye akwenzi.
Ukuba udla ininzi ishukela, ngoko-ke umzimba walo uya kuba yioli, eyakhiwa ngamacidi e-fatty, engakwazi ukwenza ama-compounds. Nantsi intshaba yethu-eyona mininzi yemafutye, esiyiyoyikayo kwaye yinto elula kakhulu kwaye ifikeleleke ngokukhawuleza. I-Sugar iguqulwa ngokulula ibe ngamafutha, kodwa amanqatha awakwazi ukubuyela kwisayiksi efanayo.
I-linoleic acid iyanceda ekukhuseleni kunye nangonyango lwe-eczema, ukuba luvele ngenxa yokungabikho kwamavithamini kwinqanaba leB. Umgaqo wezenzo zalo kule nto ilula: i-linoleic acid ikhuthaza ukukhula kweebhaktheriya ezinobuncedo emathunjini ezivelisa le vithamini.
Ukungabikho kweoli kunesizathu sokuphelela
Oku kungamangalisa, kodwa ukungabikho kwamafutha ekudleni kwansuku zonke kusemthethweni ukufumana inzuzo. Okokuqala, ubunzima obunzima bunokuvela ngenxa yokulibaziseka kumanzi emzimbeni (amafutha aluncedo awamvumeli utywala ukuba ahluthe). Kule meko, ukutya okunokulinganisela kunye nokusetyenziswa kwemifuno yemifuno kuya kunceda ukuphosa ngokukhawuleza iipilisi ezingaphezulu.
Okwesibini, ekungabikho kwamanqwanqwa e-fatty efunekayo, iswekile engena emzimbeni iguqulwa ngokukhawuleza ibe ngamafutha amancinci, angadalwanga. Ukunciphisa inqanaba leswekile kwintlangano eyenza "isilwanyana" nesidlo esingenakuphepheka kunye nokufumana ubunzima.
Okwesithathu, kuba iifati ezanelisa ukoma, zilahlwa izitya eziqulethwe zikhokelela ekusebenziseni iimveliso zekharhydrate ephezulu kakhulu. Iikhalori ezingaphezulu ziba zikhulu kakhulu.
Kwakhona, amafutha ayimfuneko ukukhuthaza ukuveliswa kwe-bile kunye ne-enzyme ephula i-zhirlipase. Ukuba akukho mafutha okwaneleyo emzimbeni, i-bile yakhululwa. Igcinwe kwisigxina se-gallbladder, esibangela ukubunjwa kwamatye alandelayo. Ukuba ukutya ixesha elide alikho amafutha okwaneleyo, i-gallbladder inobuthakathaka kakhulu, kwaye umsebenzi wayo ubaluleke kakhulu (ngamanye amaxesha ungenakuphikiswa).
Ukusebenzisana kwamafutha kunye namavithamini
Ukungabikho kwemfuneko efunekayo yamathambo kunye ne-bile emzimbeni, ukuphuculwa kweivithamini ezifunekayo ezinamafutha ezinokudityaniswa kwamanzi kungabikho kancinci. Ziyi-vithamini A, D, E, kunye ne-K - ayigciniwe ngaphandle kwamafutha, akhula ukusilela. I-olivumi engavumelekanga (engafumanekanga) i-vitamin E. engaphephekanga (engapheliyo) i-vitamin E. Kwezinye iifama zezilwanyana - kwi-ukhilimu, ibhotela, izikhupha zamaqanda - ziqukethe i-vitamin A, siyityhalaza i-fat - i-vitamins A ne-D. ezininzi kwiimfuyo zezilwanyana, iqulethe i-cholesterol. Ukusuka kuyo kubunjwa emzimbeni wevithamini D.
Iintlobo zemvelo ezivela kwiimboyi zeziqanda, ubuchopho kunye nesibindi yimithombo yecithithin encedo, enye "isihlobo" samafutha. Kananjalo, i-lecithin ngumthombo we-bivitamine ngokukhawuleza kweqela B (choline kunye ne-inositol). I-Lecithin ayilungiswanga kwioli. I-Vitamin E, eyinxalenye yeoli yezolimo engapheliyo, ikhusela kwi-rancidity, ibe yi-antioxidant enamandla. I-Vitamin E nayo ikhusela iivithamini A, D kunye ne-K eziphuma kwi-oxygen oxidation. Ngexesha elifanayo, liphuka ngokukhawuleza. Amafutha afriziwe kunye acocekileyo, i-vitamin E ayilulwanga (nangona kuthengiswa).
Ukugcina impilo yakho iminyaka emininzi, kufuneka uphephe ukusetyenziswa kwamafutha ase-hydrogenated. Le yimveliso enjengeargarine, iichizi ezicutshungulwayo, i-peanut paste, ii-fat edible foods. Kwakhona kuyimfuneko ukunciphisa ukusetyenziswa kwamanqwanqwa ezilwanyana ezigcweleyo, ngokukodwa inkunzi yenkomo nemfuyo. Kubalulekile ukuphepha ukutya okuqukethe ioli kunye neoli ye-palm. Nsuku zonke kufuneka usebenzise ubuncinane i-teaspoon enye yeoli engcolileyo. Kwaye umzimba wakho uya kusebenza kakuhle, njengowokubuka eSwitzerland.