Izibonelo ezingama-20 zamafutha amahle namafutha amabi - Encyclopedia

Ividiyo: COMMENT BAISSER RAPIDEMENT SON CHOLESTÉROL?

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Izinhlobo zamafutha
Amafutha amahle namabi
Izibonelo zokudla okunamafutha amahle
Izibonelo zokudla okunamafutha amabi
Ingakusiza

Lapho sikhuluma ngayo amafutha sibhekisa kusethi yezinto ezi-dense eziphilayo, ezingancibiliki emanzini, ezaziwa njenge lipids. Isakhiwo sayo samangqamuzana ngokuvamile sifaka ama-acid amaningi anamathiselwe kwi-molecule ye-glycerin noma i-glycerol (C₃H₈NOMA₃), kulokho okubizwa nge-triglyceride.

Lokhu kugcwalisa imisebenzi yokwakheka (ukubamba izitho, ukwakha izingqimba ezivikelayo) nokugcina amandla emzimbeni, okuvumela ukubola kwawo okulandelayo kube ushukela (ama-carbohydrate).

Kodwa-ke, amanye ama-lipids aziphatha njengokuqina ekamelweni lokushisa futhi aziwa njenge amafutha; kanti abanye benza njengoketshezi futhi baziwa njengeamafutha. Futhi lo mehluko ubalulekile ukuqonda ubukhona bamafutha amahle (abalulekile emzimbeni) namafutha amabi (ayingozi emzimbeni).

Izinhlobo zamafutha

Izinhlobo ezahlukahlukene zamafutha zihlukaniswa ngokwamakhemikhali azo, zihlukanisa phakathi kwalezi ezinezixhumanisi ezilula phakathi kwazo ama-molecule, nalabo abanezixhumanisi eziyinkimbinkimbi, ngezinhlobo ezintathu ezihlukene:

Amafutha anelisiwe. Akhiwe ngama-acid anamaqhuqhuva anamaketanga amade amangqamuzana, aqinile ekamelweni lokushisa futhi imvamisa avela emvelweni wezilwane, okobisi noma kumafutha avela ezintendeni ezithile zemifino nemifino.
Amafutha angagcotshwanga. Okuwuketshezi ekamelweni lokushisa, la mafutha aqukethe izakhamzimba okubalulekile okudingwa ngumzimba, noma kungenakukwazi ukukuhlanganisa ngokwakho. Ziningi zemvelaphi yezitshalo futhi zingaba yizinhlobo ezimbili:
- I-Monounsaturated. Ziphakamisa amazinga we-high-density lipoproteins (i-HDL, ngesifinyezo sayo esiNgisini) egazini, ancipha ngasikhathi sinye i-low-density lipoproteins (LDL), edume kakhulu nge-cholesterol.
- I-Polyunsaturated. Yenziwe ngama-acid anamafutha avela ochungechungeni lwe-Omega-3 ne-Omega-6, ngalinye linomthelela oqondile kuzo zombili izinhlobo ze-cholesterol (zombili i-HDL ne-LDL) kanye ne-triglycerides (ushukela) egazini, ngokulandelana.
Amafutha weTrans. Lolu hlobo lwe-lipid lutholakala ku-hydrogenation kawoyela kawoyela wemifino, ewaguqula asuke engasuthiswanga aye kokugcwele. Ziyingozi ngokweqile emzimbeni, ngoba zandisa amazinga e-low-density lipids (LDL), ehlisa lawo aphezulu (HDL) futhi athuthukise ukwanda kwama-triglycerides.

Amafutha amahle namabi

Kusukela kusigaba esedlule kuyalandela lokho lokho okubizwa "ngamafutha amahle" akuhlanjululwanga kuphela, ezigcina uketshezi lwazo ekamelweni lokushisa futhi zisebenzela ukwakha ama-lipoprotein adingekayo empilweni, kanye nokunciphisa amafutha ayingozi akhona egazini lethu. Zivame ukubizwa ngokuthi "i-cholesterol enhle."

Esikhundleni salokho, Amafutha agcwele futhi adlulisiwe "ngamafutha amabi", iyingozi emzimbeni, njengoba injalo mthombeni: bathuthukisa ukuqoqwa kwezendlalelo zamafutha ezindongeni zemithambo, okuthiwa atheromas, okuyizimbangela ezaziwayo zezingozi zemithambo yegazi, ukwehluleka kwenhliziyo, umfutho wegazi ophezulu kanye nezifo eziningi ezifana ne-atherosclerosis. Lokhu kuvame ukubizwa nge-cholesterol "embi" noma i-cholesterol.

Izibonelo zokudla okunamafutha amahle

Amafutha emifino. Amafutha acebile kumafutha we-polyunsaturated, njengalawo avela kumnqumo, i-canola, i-sunflower, i-soy, i-peanut noma i-safflower. Amanye, njengamafutha omnqumo, anconyelwa ukusetshenziswa okuluhlaza, njengokugqoka isaladi, yize kungasetshenziselwa ukupheka ngokuphelele.
Amantongomane. Amafutha aseMonounsaturated avela embewini kawoyela namanye amantongomane (amakinati, ama-walnuts, ama-cashews, ama-alimondi, amantongomane ama-macadamia, ama-hazelnut, i-chia, i-hemp nembewu yamathanga, njll.) Ahlotshaniswa ne-spectrum "enhle".
Ukwatapeya nokotapeya. Lezi zithelo zicebile emafutheni e-monounsaturated, ngakho-ke ukusetshenziswa kwazo kunconywa ukunciphisa imingcele ye-cholesterol embi nokwandisa leyo ye-cholesterol enhle.
Izinhlanzi eziluhlaza okwesibhakabhaka. Iningi lezinhlanzi ezinamafutha njenge-herring, i-bonito, i-tuna noma i-salmon yimithombo ecebile ye-omega 3, enye yamafutha acid abaluleke kakhulu ekunciphiseni i-triglycerides egazini.
Okusanhlamvu okusanhlamvu okuphelele. Njengo-bran, okusanhlamvu okusanhlamvu okuphelele, nemikhiqizo ephelele yokusanhlamvu eyenziwe ngabo, bacebile ku-omega 6, onamandla kunayo yonke futhi onenzuzo ngama-acid anamafutha abalulekile, anciphisa i-cholesterol "embi" futhi andise i-cholesterol "embi" ngasikhathi sinye. Kahle ".
Imikhiqizo ye-Soy. Okuvamile ekudleni kwe-vegan noma yemifino, imikhiqizo yesoya (okucutshungulwa okuncane okungenzeka, kungcono) iqukethe ama-acid "amahle" afakwe ngokuphelele ekudleni kwansuku zonke.
Amaqanda. Yize kuqinisekisiwe ukuthi aqukethe i-omega 6 namaprotheni amaningi adingekayo, kunempikiswano maqondana nokusetshenziswa kwamaqanda, ngoba asikho isinqumo esiqondile ngomthwalo wabo wama-cholesterols "amabi" akhona ku-yolk. Uma usebenzisa okumhlophe kuphela, ayikho ingozi yokukhulisa i-cholesterol yakho ngoba awekho amafutha anoma yiluphi uhlobo kuyo.
Inchi noma jíbaro amakinati. I- Plukenetia volubilis Isitshalo sePeruvia imbewu yaso inenani elingajwayelekile kuma-acid abalulekile. Kulinganiselwa ukuthi ingaqukatha u-50-60% omega 3 wezinhlobo ezahlukahlukene namanye amafutha abalulekile njenge-omega 9.
Uwoyela we-cod wesibindi. Isengezo esivamile sokudla yileli oyili elinothe nge-docosahexanoic acid, enye yama-polyunsaturated fatty acids ochungechungeni lwe-omega 3. Ingakhishwa futhi, kumalabhorethri, kulwelwe I-Crypthecodinium cohnii.
Ama-Capsule Amafutha Abalulekile. Ekugcineni, singathola u-omega 3 no-omega 6 wamafutha ochungechunge kumaphilisi wezohwebo avela embonini yezokwelapha.

Izibonelo zokudla okunamafutha amabi

Imikhiqizo yobisi ephelele. Yize ucebe nge-calcium, ubisi lonke, ushizi onamafutha, ibhotela lemvelaphi yezilwane neminye imikhiqizo etholakala kokunye kuvame ukuba yizithwali ezinkulu zamafutha agcwele, ngakho-ke ukusetshenziswa kwawo akufanele kuhlukunyezwe noma kukhethwe okukhanyayo noma okukhanyayo.
Amafutha asezindaweni ezishisayo. Amafutha esundu noma kakhukhunathi, yize enomsuka wemifino, acebile emafutheni agcwele athathwa njengengxenye yohlu "olubi".
inyama ebomvu. Inyama yezinkomo nezingulube iqukethe inani elihle lamafutha agcwele, kanye nemikhiqizo etholakala kubo, njengama-butter wezilwane namasoseji. Ku-2015, i-WHO yaxwayisa ngengozi hhayi kuphela i-lipidemic kepha ne-carcinogenic yokusetshenziswa okungalingani kwale nyama.
AmaMargarine nemikhiqizo yamafutha yemifino ene-hydrogenated. Emazweni amaningi omhlaba, ukuthengiswa kwalokhu kudla kuvinjelwe noma kwavinjelwa, ngoba kuyiqembu lamafutha athengiswayo ayingozi kakhulu kunanoma imuphi wemvelo. Imargarine, ikakhulukazi, ithengwa njengendawo efanelekile esikhundleni sebhotela, kepha umphumela wayo we-atherogenic mubi kakhulu.
Ukudla okusheshayo. Ngaphandle kokuthi zimnandi kangakanani, ukudla okuningi okusheshayo kune-trans eningi kanye namafutha agcwele, okuyisihluthulelo sokulungiswa okusheshayo kwemikhiqizo yabo. Kunconywa ukuthi usebenzise lolu hlobo lokudla kancane ngangokunokwenzeka ngenyanga.
Ethosiwe. Ukudla okuthosiwe kunenkinga yokuthi amazinga abo okushisa aphezulu enza uwoyela, kukhiqize amafutha asezingeni eliphansi, futhi kuya ngokudla, kungagcwaliswa ngemvuthu noma izinsalela ezishisiwe ezisabalalisa ubuthi obuningi emafutheni.
Amakhukhi, amakhekhe nezimpahla ezibhakiwe. Akuwona wonke acebile kumafutha we-trans, kunjalo, yingakho kulula ukuthola ngohlobo lwamafutha asetshenzisiwe ngenkathi kwenziwa wona. Uma usebenzisa ama-margarine noma uwoyela wemifino ophethwe yi-hydrogenated, kusho ukuthi umkhiqizo wokugcina uzoceba kulawo mafutha ayingozi.Kunoma ikuphi, ukusetshenziswa kwamafutha agcwele akuyona enye indlela ezuzisayo yezempilo..
Amasoso anamafutha. Njengemayonnaise nabanye abafana nayo, aqukethe amafutha agcwele imvelaphi yezilwane aphakathi "kokukhuluphalisa" noma ama-lipids ayingozi.
Iziphuzo ezi-fizzy. Yize iziphuzo ezibandayo neziphuzo ezingenawo amafutha ayingozi kanjalo, kuyisici esinqumayo ekubukekeni kwazo, ngoba ziqukethe ushukela omningi okhuthaza inala yokufakelwa ye-triglycerides egazini, umphumela wayo ozoba, njengoba sibonile, isizukulwane samafutha kusuka ekubekweni.
Ushokoledi. Yize sekushiwo okuningi ngemiphumela ye-chocolate ye-neurobenical, okuqukethwe kwayo okuphezulu kwamafutha agcwele akuvamile ukukhunjulwa, ikakhulukazi oshokolethi abanobisi oluphelele olungeziwe. Kungakuhle ukuthi ubheke uhlobo lukakhokho odliwe, ngoba okunye okuhlukile kungafinyelela ku-25% wamafutha agcwele ayingozi.