Polyunsaturated mafuta acids (PUFA), ndi banja la mafuta acids omwe amadzimadzi awiri kapena awiri ophatikizana amagwirizanitsa pafupi ndi ma atomu a mpweya mkati mwa chingwe cha mafuta cha carbon acid. PUFA imaonedwa kuti ndi yabwino kwa thanzi la mtima, ndipo kwenikweni American Heart Association (AHA) imalemba mosavuta PUFA (pamodzi ndi monounsaturated fatty acids - MUFA) monga "mafuta abwino." Tonsefe timalimbikitsidwa kudya PUFA wambiri chakudya chathu chamoyo, makamaka mwa kudya mafuta a masamba.
Komabe, kutsogolo kwazitsimikizidwe za anthu za PUFA ndizovuta kwambiri pakati pa asayansi olemekezeka. M'nkhaniyi ndikupenda PUFA - zabwino zomwe angachite, ndi zomwe angathe kuchita.
Kodi Ndibwino Bwanji PUFA?
Chomwe chimapangitsa PUFA kukhala chokongola kwa akatswiri azaumoyo a anthu ndikuti amachepetsa maola a m'thupi la LDL . Kuwonjezera apo, kafukufuku wamaphunziro awonetsetsa kuti pamene PUFA imalowetsedwa m'malo mwa zakudya za mafuta odzaza (ndiko kuti, mafuta acids omwe ali ndi mgwirizano umodzi m'makina awo a carbon), chiopsezo cha matenda a mtima chichepa.
Pachifukwa ichi, boma la US ndi AHA onse amalimbikitsa kuti mafuta odzaza ndi ochepa okha mu zakudya zathu (mpaka 5 - 6% ya makilogalamu), komanso kuti timadya mafuta ambiri m'malo mwa PUFA (ndi MUFA) .
- Werengani chifukwa chake mafuta odzaza sangakhale oipa kwambiri.
Komanso, osadziwika ndi anthu ambiri a ku America, zaka zingapo zapitazo AHA mwakachetechete anasiya pempho lake lalitali kuti tiletsere kuchuluka kwa mafuta mu zakudya zathu.
Izi zikutanthauza kuti aliyense amene akutsatira ndondomeko zamakono zamakono adzakhala akupeza zambiri za PUFA.
- Werengani za zakudya zochepa mafuta ndi mtima.
Kodi onse a PUFA ali ofanana?
Pali mitundu yambiri ya PUFA. Chakudya chachikulu PUFA ndi omega-3 ndi omega-6 PUFA. (Liwu lakuti "omega" limatanthawuza atomu ya potomu ya carbon mu ketoni ya mafuta ya asidi.
Mu omega-3 PUFA pali mgwirizano wowirikiza katatu kuchoka ku omega carbon, pomwe pa omega-6 PUFA imodzi mwaziwiri ndi ma carboni asanu ndi limodzi kuchokera pa omega.) Onse omega-3 ndi omega-6 PUFA ndi ofunika kwambiri ku mawonekedwe ndi ntchito ya maselo a maselo, ndi njira zofunikira za thupi.
Omega-3 PUFA. Pali kusagwirizana pang'ono kapena ayi pakati pa akatswiri okhudzana ndi zakudya zomwe omega-3 PUFA ndi zabwino kwa mtima wanu, komanso za thanzi lanu lonse. Omega 3's opindulitsa kwambiri, eicosapentaenoic acid (EPA) ndi docosahexaenoic acid (DHA), amachokera ku nsomba. Gawo lachitatu la omega-3, alpha-linolenic acid (ALA), limapezeka makamaka mmagetsi. ALA imatengedwa ngati mafuta ofunika kwambiri, chifukwa anthu sangathe kulipanga, ndipo ayenera kudyetsedwa.
Titha kupanga zochepa za EPA ndi DHA kuchokera ku ALA, kotero sizingaganizidwe kuti ndi zofunika. Komabe, chifukwa tikusowa zambiri EPA ndi DHA kuposa momwe tingakhalire, zowonjezera zakudya za omega-3zi zimakhala zofunika.
- Werengani za omega-3 PUFA ndi thanzi lanu.
Omega-6 PUFA. Omega-6 PUFA yofunika kwambiri ndi linoleic acid (LA) ndi arachadonic acid (AA). LA ndi mafuta ofunika kwambiri, chifukwa sitingathe kuzipanga, ndipo zimachokera ku zakudya zathu.
Kupeza omega-6 PUFA (mosiyana ndi omega-3 PUFA) kawirikawiri si vuto m'madyerero amakono. Ndipotu, imakhala yotchuka, ndipo imapezeka mu mbewu, mtedza, mafuta onse a masamba omwe amagwiritsidwa ntchito pokonza chakudya, komanso ngakhale masiku ano, nkhuku zodyetsedwa ndi tirigu. Kudya chakudya cha kumadzulo, kuchuluka kwa omega-6 PUFA kwawonjezeka kwambiri pazaka zambiri zapitazi.
Mosiyana ndi omega-3 PUFAs, komabe pali kutsutsana kwakukulu pa omega-6 PUFA.
Kutsutsana kwa Omega-6
Malamulo a boma a AHA ndi a US amalephera kusiyanitsa pakati pa omega-3 PUFA ndi omega-6 PUFA, ndipo akulimbikitsanso kuti tizitha kudya mitundu yonse ya PUFA.
Popeza kuti Omega-6 PUFA imapezeka nthawi zambiri pa zakudya zathu, pamene tikuyenera kugwira ntchito kuti tipeze omega-3 PUFA, zotsatira zake ndi chakuti ambirife timapeza gawo limodzi loyamba ndi lachiwiri.
Pachifukwa ichi, zikudodometsa kuti akatswiri ambiri olemekezeka amakhulupirira kuti omega-6 PUFA, muyeso yomwe malangizo omwe amalimbikitsa, akhoza kukhala owopsa kwa mitima yathu komanso thanzi lathunthu. Amalimbikitsa kuchepa kwa omega-6 PUFA yathu, kapena makamaka, kuwonjezera omega-3 PUFA ndi omega-6 (popeza "kuchepetsa" kotereku kungakhale koteteza). N'zochititsa chidwi kuti malangizo okhudzana ndi zakudya m'mayiko ambiri (makamaka UK ndi Europe), samapereka mankhwala osakwanira a omega-6 PUFA, ndipo amasonyeza kuti ma omega-6 angakhale oposa kwambiri.
Ndayang'ana mosamala pa umboni pa mbali zonse ziwiri za ndemanga ya omega-6, ndipo ndalemba nkhani yapadera yokhudza izi:
Ndikuganiza kuti kulimbikitsa kugwiritsa ntchito malire omega-6 PUFA sikungakwaniritsidwe. N'zotheka kuti malangizo atsopano a US angakhale olondola, koma pamene ndikuwona umboni umene umatsutsana nawo uli wokwanira kuti mukhale osamala. Ndipo, potsata mbiri ya posachedwapa ya akatswiri odyera ku US (kusokoneza mafuta odzaza, kusakaniza zakudya zochepa kwambiri za mafuta, kutsegula mafuta oyambirira , ndi ena ochepa), ndakhala ndikukayikira kukafunsa mafunso awo, ngakhale ataperekedwa ndi mphamvu ya chiphunzitso.
Mfundo Yofunika Kwambiri
Kafukufuku wasonyeza kuti anthu amene amaloŵa m'malo mwa PUFA chifukwa cha mafuta odzaza zakudya zawo ali ndi mavuto ochepa a mtima kuposa anthu omwe sali. Kotero ndizomveka kudya PUFA.
Komabe, pali umboni wakuti kudya omega-6 PUFA - kapena omega-6 ochuluka kuposa omega-3 - kungakhale ndi zotsatira zoipa. Kafukufuku akusonyeza kuti kupweteka kuonjezera omega-3 PUFA ku chakudya chathu sikuli kwabwino kwa ife tokha, koma kungathandizenso kuchepetsa vuto lalikulu la omega-6 PUFA.
Kwa aliyense yemwe sakufuna kudya zakudya zosiyana ndi ndondomeko zochokera ku boma la US ndi AHA, khalani otsimikiza kuti zakudya zowonjezera pa omega-3 PUFA zimakupatsani inu malamulo, komabe ndikulolani kuti muzitha kuyendetsa.
Zotsatira:
Harris WS, Mozaffarian D, Rimm E, et al. Omega-6 fatty acids ndi chiopsezo cha matenda a mtima: malangizo a sayansi ochokera ku American Heart Association Nutrition Subcommittee ya Council on Food, Physical Activity, ndi Metabolism; Council on Nursing Cardiovascular; ndi Council on Epidemiology ndi Prevention. Circulation 2009; 119: 902.
Mozaffarian D, Micha R, Wallace S. Zotsatira za matenda a mtima owonjezera a mafuta omwe amapezeka m'malo mwa mafuta okhutira. PLoS Med 2010; 7: e1000252.
Dipatimenti ya Ulimi ya US ndi Dipatimenti ya Zaumoyo za Ukhondo ku United States. Malangizo a Zakudya kwa Amwenye 2010. Mkonzi wa 7, Washington, DC: US Government Printing Office, December 2010. http://www.dietaryguidelines.gov.
Ramsden CE, Hibbeln JR, Majchrzak-Hong SF. Zonse za PUFA sizinalengedwe zofanana: kusowa kwa CHD kumapindulitsa kwambiri kwa linoleum acid m'mayesero olamuliridwa mosavuta ndi otsogolera omwe angakhale osamvetsetsa. Zakudya za Nthenda za World Rev 2011; 102: 30-43.