Kungani uszhir?
Okubaluleke kakhulu uhlobo lwamafutha amangqamuzana asetshenziselwa ukwakhiwa kwawo. Inani elithile elikhulu lamafutha lidla ubuchopho bethu nemisipha emsebenzini wethu ojwayelekile. Futhi amafutha adingekayo ukuze i-synthesis yama-hormone yansuku zonke ku-cortex ye-adrenal ye-gonads. Amafutha ayadingeka ekwakhiweni kwe-microflora emathunjini enempilo. Amanoni amancane emzimbeni womuntu anenzuzo kuphela. Ngakho-ke, amanoni ahlanganisa izinso awamisa endaweni efanele. Ingqimba encane yamanqamu angaphansi kwamanzi iyakwazi ukuvikela imisipha nemisipha, futhi futhi nokushisa okujwayelekile komzimba kugcinwa.
Phakathi nenqubo yokugaya, wonke amafutha ahlukaniswa abe izingxenye ezimbili: amafutha acids iglitserin. Uma kungekho amafutha abalulekile, ama-acids acids akhiwa ngisho nashukela. Kodwa amafutha amathathu e-fatty acids umzimba awukwazi ukuhlanganiswa. Lawa ma-acids afana ne-linolenic, i-linolenic ne-arachidonic acid - abizwa ngokuthi ayinakulinganiswa futhi ayadingeka kakhulu. Kudingeka ukukhiqiza ama-hormone, ukugcina i-microflora emathunjini enempilo nokubuyisela ngokuphelele izakhiwo zamangqamuzana awonakele.
Yini equkethe amafutha awusizo ?
Umthombo oyinhloko wama-fatty acids ebalulekile yiwoyela ahlukahlukene yemifino. Emkhakheni, i-sunflower, ama-soybean nama-k'oton, okuqukethwe okungu-35% kuya ku-65% we-linoleic acid kuqinisiwe. Kodwa emafutheni e-margarine nesilwane (ibhotela, ukhilimu, amafutha enyama, izikhupha zamaqanda) ayinakuphulukiswa futhi ayasiza amafutha acids. Ku-saumon evamile, kunezimbalwa zazo - kuphela kusuka ku-5% ukuya ku-10%. Emafutha omifino afana namafutha we-avocado, kanye namafutha om-alimondi namafutha omnqumo ane-malinolic acid encane kakhulu. Ngo-kakhukhunathi namafutha esundu, futhi akwenzi.
Uma udla ushukela oluningi, ukunyuka kwalo emzimbeni kuzoba amafutha, okwakhiwa ngamafutha acids, akakwazi ukwenza ama-compounds. Nasi isitha sethu - amafutha amaningi kakhulu, esesaba kakhulu futhi okulula kakhulu futhi atholakale masinyane. Akunakwenzeka ukuthola ama-fatty acids abalulekile kulawo mafutha. I-Sugar iguqulelwa kalula ngamafutha, kodwa amafutha awakwazi ukubuyela emuva abe ushukela ofanayo.
I-linoleic acid ivame ukusiza ekuvimbeleni nasekwelapheni i-eczema, uma ivele ngenxa yokungabi namavithamini eqenjini le-B. Isimiso sesenzo sayo kulokhu silula: i-linoleic acid ikhuthaza ukwanda kwama-bacteria anenzuzo emathunjini akhiqiza le vithamini.
Ukuntuleka kwamafutha yisisusa sokuphelela
Lokhu kungase kumangalisa, kodwa ukuntuleka kwamafutha ekudleni kwansuku zonke kuyasebenza ukuze uthole isisindo. Okokuqala, isisindo esiningi singabonakala ngenxa yokulibaziseka ketshezi emzimbeni (amafutha awusizo avumela ukuthi uketshezi luqhume). Kulesi simo, ukudla okulinganiselayo nokusetshenziswa kwamafutha yemifino kuzokusiza ukuphoqa ngokushesha amakhilogremu engeziwe.
Okwesibili, lapho kungabikho ama-acids ebalulekile, ushukela olungena emzimbeni lushintsha ngokushesha kakhulu libe ngamafutha anamanzi, angenakudliwa. Ukunciphisa izinga lokushukela ekubunjweni kudala isifiso "sasendle" ngokudla okungenakugwemeka nokuzuza kwesisindo.
Okwesithathu, njengoba amafutha anelisa ukoma kuncono, ukulahlwa izitsha eziqukethe kuzoholela ekusetshenzisweni kwemikhiqizo ye-carbohydrate ephezulu kakhulu. Amakholori angeziwe ayenamafutha kakhulu.
Futhi, amafutha ayadingeka ukuze kukhuthazwe ukukhiqizwa kwe-bile kanye ne-enzyme ephula i-zhirlipase. Uma kungekho amafutha anele emzimbeni, kukhishwa i-bile. Igcinwe emgodini we-gallbladder, okufaka isandla ekwakheni okulandelayo kwamatshe. Uma ukudla isikhathi eside akusiwo amafutha okwanele, i-gallbladder ibuthakathaka kakhulu, futhi umsebenzi wayo ubaluleke kakhulu (ngezinye izikhathi ngokungenakuqondakala) ukuphazanyiswa.
Ukusebenzisana kwamafutha namavithamini
Uma kungabikho inani elidingekayo lamafutha ne-bile emzimbeni, ukuthuthukiswa kwamavithamini adingekayo enamafutha angasetshenziswa kungakhubazeka kakhulu. Ziyi-vithamini A, D, E, ne-K - ayigciniwe ngaphandle kwamafutha, athuthukisa ukuntuleka. Amafutha omuthi angavinjelwe (engagciniwe) angamavithamini E. Kwezinye izilwane zesilwane - ngo-ukhilimu, ibhotela, amaqanda amaqanda - aqukethe i-vitamin A, sidlulisela amafutha - isisindo samavithamini A no-D. Emanzini esilwane, aneziqu ezihlobene ne-cholesterol. Kusuka kuwo kutholakala emzimbeni kavithamini D.
Amafutha emvelo avela izikhupha zamaqanda, ubuchopho nesibindi imithombo ye-lecithin ewusizo, enye "isihlobo" samafutha. Futhi, i-lecithin ingumthombo we-bivitamine ngokushesha weqembu B (choline ne-inositol). I-Lecithin ayilungiswa ngamafutha ahlanzekile. I-Vitamin E, eyingxenye yamafutha yemifino engasetshenziswanga, iyayilondoloza ekubeni yincintiswano, ngokuba i-antioxidant enamandla. I-Vitamin E ibuye ivikele amavithamini A, D kanye noK kusuka ekujuleni oksijini. Ngesikhathi esifanayo, liphuka ngokushesha. Amafutha acwebeziwe ahlanzekile, i-vitamin E ayitholakali (naphezu kokukhangisa).
Ukuze ulondoloze impilo yakho iminyaka eminingi, kufanele ugweme ukusetshenziswa kwamafutha e-hydrogenated. Lezi yimikhiqizo enjengegargarine, izinyosi ezicutshungulwayo, i-peanut paste, amafutha ahlanzekile aqinile. Kubalulekile futhi ukunciphisa ukusetshenziswa kwezidakamizwa zezilwane ezigcwele, ikakhulukazi izinkomo zenkomo namafutha. Kubalulekile ukugwema ukudla okunamafutha kakhukhunathi namafutha esundu. Nsuku zonke udinga ukusebenzisa okungenani ithisipuni elilodwa lamafutha omuthi ongahlanjululwa. Futhi umzimba wakho uzosebenza kahle, njenge-Swiss watch ebiza kakhulu.