Zimene Muyenera Kuganizira
Zotsatira zamakono zomwe zikuchokera ku boma la US ndi American Heart Association (AHA) zimatsindika kufunika kokhala ndi mafuta ambiri a polyunsaturated (PUFA) mu zakudya, m'malo mwa mafuta odzaza ndi mafuta . Malangizo ena mwazinthu izi ndi kudalira mafuta a masamba monga gwero lofunikira la PUFA. Makamaka, AHA amalimbikitsa mafuta a soybean, mafuta a chimanga, ndi mafuta a mpendadzuwa monga malo abwino a zakudya za PUFA.
Koma musanayambe kugula mafuta akulu a chimanga, pali zinthu zochepa zokhudzana ndi mafuta a masamba omwe mungafune kukumbukira, zomwe AHA akuwoneka kuti sakufuna kunena.
Mafuta a Zamasamba Ndi Zomwe Zachitika Posachedwa
Kuwonjezera pa kukhala chakudya chogwiritsidwa ntchito mwakhama kwambiri chomwe timadya (kumafuna kupanga masitepe olimbitsa thupi, kugwiritsa ntchito mankhwala osakaniza mafuta ndi mankhwala ena osakondweretsa), mafuta a masamba ndiwongopeka. Ngakhale izi siziri chinthu choipa, kumbukirani kuti anthu akhala akudya mafuta a masamba ambirimbiri kwazaka makumi angapo. Choncho kuyesera kwa zomwe zimachitika pamene aliyense akupeza chiwerengero cha makilogalamu awo kuchokera ku mafuta a masamba akuchitabebe.
Mwamwayi, mafuta omwe mungapezeke mwa kukanikiza zinthu zakutchire (monga mafuta, mafuta a avocado, mafuta a kokonati) ali ndi mafuta omwe amadzaza mafuta (MUFA) ndi / kapena mafuta odzaza - koma PUFA.
Kuti mupeze zofunika zanu za PUFA tsiku ndi tsiku, mumasowa zinthu zowonjezereka.
Zonsezi zikhoza kukhala zabwino kwa thanzi lathu. Sindikudziwa. Ndipo ngakhalenso akatswiri.
Mafuta Osiyanasiyana a Masamba Ali ndi PUFA Zosiyana
Malingana ndi AHA, PUFA imodzi imakhala yabwino kwambiri. Koma malinga ndi akatswiri ena olemekezeka kwambiri pankhani ya zakudya - komanso ku maphunziro ena azachipatala - omega-6 PUFA muzinthu zambiri zingakhale zolakwika, pokhapokha ngati osachepetsedwa poonjezera omega-3 PUFA.
Apanso, aphungu adakalibe operekera kwa PUFA m'madyerero athu. (Kodi tiyenera kukhala omega-6 PUFA? Kodi tiyenera kuwonjezera omega-3 ambiri tikamadya omega-6 ambiri?)
Koma pamene tikudikirira akatswiri kuti adziwe zonsezi, tiyenera kusankha mafuta omwe amaoneka kuti sangathe kuvulaza kwambiri. Izi zikhoza kukhala: a) mafuta omwe ali ndi omega-3 PUFA kuwonjezera pa omega-6 PUFA (kuphatikizapo mafuta a canola ndi mafuta odzaza mafuta), kapena b) mafuta olemedwa omwe alibe PUFA nkomwe, monga mafuta a maolivi (omwe muli MUFA) kapena mafuta a kokonati (omwe ali ndi mafuta odzaza mafuta).
Mafuta a Zamasamba Ophatikiza PUFA Ali Oxidized
Vuto lopangidwa ndi PUFA ndilo (chifukwa cha mgwirizano wawo kaŵirikaŵiri) zimakhala zowonjezereka. Mawu omasulirawo amachititsa kuti azikhala ochepa. Kuvuta kumakhala kovuta kuzindikira chifukwa, monga imodzi mwa njira zothandizira pa mafakitale omwe amawapanga iwo, mafuta a masamba amachiritsidwa ndi zakumwa zamadzimadzi.
Vuto ndi okosijeni sikuti zokhazokha zamasamba zingakhale zosasangalatsa kwa malingaliro athu. Vuto lenileni ndilokuti mafuta opangidwa ndi okosijeni amapezeka mosavuta kudzera m'matumbo, kumene - pokhala ophatikizidwa mu lipoproteins ndi zofunikira zina - amayamba kufulumizitsa matenda a atherosclerosis , denature DNA, ndi kuyambitsa kutentha.
Pafupifupi aliyense amavomereza kuti PUFA yodetsedwa ndizoopsa kwenikweni pa thanzi lathu.
Pochepetsa kuchepa kwa okosijeni, mafuta a masamba ayenera kusungidwa m'madzi opaque, pamalo ozizira, amdima, ndipo sayenera kusungidwa kwa nthawi yaitali. O, ndi kuphika nawo akhoza kukhala vuto.
Kuphika Ndi Mafuta a Zomera
Kutsekemera kumathamanga kwambiri ndi Kutentha. Mafuta osiyana a masamba ali ndi zolekerera zosiyana siyana, komabe onse amatha kuzimiritsa. (Ngati chakudya chanu chikusuta pakhomo, mafuta anu ophika amakhala okonzedwanso.) Kusunga nthawi yochepa Kutentha, ndi kusunga kutentha pansi pa malo osuta, kumathandiza kuchepetsanso mchere wa PUFA mu mafuta a masamba.
Koma mukamawatentha kwambiri, komanso kutentha kwake kumakhala kovuta kwambiri.
Mwachitsanzo, ndikuganiza kuti zinthu zowopsa kwambiri zomwe mungadye ndizovuta kwambiri zomwe mumazipeza pamalo odyera mwamsanga. Amaphika m'mitsuko ya mafuta a masamba omwe amakhala pansi kutentha kwa maola ndi maola ndi maola. Ntchetche zoterezi zimayikidwa kwambiri mu goo yowopsa, yophimba kwambiri, ya atherosclerosis-ndi kansa. Komabe, ku chidziwitso changa izi sizinaphunzire bwino. (Ndi gulu liti limene lingakonde kuwerenga, kapena lingalole kuti liphunzire?)
Ndiye Kodi Muyenera Kuchita Chiyani ndi Mafuta a Zamasamba?
Mwini, ndimangopewera mafuta opangidwa ndi masamba. Sindingathe kuphika nawo.
Pophika pa kutentha kwakukulu, taganizirani kugwiritsa ntchito mafuta a maolivi. The MUFA mu maolivi sichidziwitsidwa kwambiri ndi okosijeni kuposa PUFA (popeza MUFA ili ndi mgwirizano umodzi wokha). Koma ngakhale mafuta a maolivi mumafunika kuziyika pansi pa fodya.
Pophika pamalo otentha, ndimakonda kukongola kwa batala. Inde, ndi mafuta odzaza. Koma chinthu chokhudza batala ndi chakuti chimakhala cholimba - sizimapangidwanso mosavuta. Ndipo tsopano zikuwoneka kuti mafuta odzaza si ovuta monga a AHA ndipo boma likupitiriza kunena kuti liri. Ngakhale zikanakhala choncho, ndikanakonda kudya mafuta odzaza m'malo mwazitsulo zamadzimadzi okhudzana ndi PUFA.
Ngati ndikuyenera kuphika ndi mtundu wa mafuta ogulitsa masamba ovomerezeka ovomerezeka ndi akatswiri athu a zaumoyo, ndikutheka kuti ndikusowa mafuta a canola. Kuwonjezera pa omega-6 PUFA ili ndi MUFA ndi omega-3 PUFA, ndipo ili ndi utsi wotsika kwambiri.
Koma sindimakonda.
Zotsatira:
Bente LH, Blomhoff R. Kutsimikiziridwa kwa Lipid Kuthamanga M'mitengo ya Mafuta Mafuta Omega-3. Zakudya Zakudya Zakudya. 2011; 55: 10.3402 / fnr.v55i0.5792.
Chloe E, Min DB. Njira ndi Mafakitale a Mafuta Odyera Kutsekemera. Rev Food Food Sci Chakudya Chakudya. 2006; 5: 169-86.
Kamer J. Dietary Kuthamanga Kwambiri kwa Lipid Kudyeka Kwambiri Ndizo Zowopsya ku Moyo wa Munthu. Mol. Zakudya Zakudya Zakudya Zamadzi 51: 1094-101.
Nawaz WW. Kusintha kwa Mankhwala M'makina Opangidwa ndi Kutentha-Kutentha. J Chem Educ 1984; 61: 299-302.