Chaizvo Chaizvo, Kwatinowana, Zvinoita Muviri Wako
Kune miviri miviri mikuru yemafuta: mafuta akazara uye asina kutengesa. Chinosiyanisa ivo ndezvemakemikari avo.
Mafuta anogutisa haasisina zvipfeko zviviri mumakemikari awo uye "anozara" neatrojeni maatomu. Mafuta asina kushandiswa, kune rumwe rutivi ane zvimbiso zviviri. Mafuta anonzi monounsaturated ane kamwe chete kabhiri. Mafuta ePolunsaturated ane anopfuura imwe yezvisungo izvi.
Izvo zvipfeko zviviri zvakagadzira mafuta kunokonzerwa, ndiyo chikonzero mafuta emafuta anodhindwa ari mumhepo inotonhorera uye kunyange mufiriji (mafuta akazara, kune rumwe rutivi, anowanzosimba pane firiji yekamuri).
Mhando mbiri dzeMafuta ePolunsaturated
Kune miviri miviri mikuru yemafuta e-polyunsaturated: omega-3 mafuta uye omega-6 mafuta . Zvose izvi zvemafuta zvakakosha mafuta acids , zvinoreva kuti muviri haugoni kuzvigadzira uye unofanirwa kutorwa kuburikidza nekudya.
Omega-3 fatty acids inowanikwa muhove yakawanda (yakadai salmon uye trout), nuts uye mbeu. Omega-3 fatty acids inofungidzirwa kuchengetedza chirwere chepfungwa, kuputika, mamwe marudzi ekenza, chirwere cheshuga, chirwere cheAlzheimer, uye macular degeneration (chinokonzera chinokonzera kurasika kurasikirwa).
Omega-6 fatty acids inowanikwa mumateu, mbeu nemiriwo yemafuta, zvakadai soybean, cottonseed, chibage, sunflower, uye mafuta e-safflower.
Chiyero che omega-3s kune omega-6 chakakosha kune utano, ane omega-6 yakawandisa maererano ne omega-3s inofungidzirwa kutungamirira pakuputika (iyo iri pamwoyo wezvirwere zvisingaperi, zvakadai sepfungwa yemukati nechirwere cheshuga).
Chii Chinonzi Polyunsaturated Mafuta Anoita Kuti Uwane Utano Hwako?
Kudzorera mafuta akazara nemafuta e-polyunsaturated kunogona kubatsira kuderedza "zvakaipa" LDL cholesterol mazinga, izvo zvinogona kuderedza ngozi yako yehutano hwemoyo. Muenzaniso unenge uri yekubika fukiti yehove mune zvishoma yeafflower mafuta panzvimbo yehutu.
Mafuta ayo akazara mumafuta e-polyunsaturated zvakare ane vitamini E, rinotakura antioxidant.
Chinetso neFoorunsaturated Fats
Kunyange zvazvo mafuta anonzi polyunsaturated anowanzofungidzirwa seaine utano, pane zvimwe zvisingaiti zviviri zvingabvira pane iri chirevo. Chimwe ndechokuti pane humwe uchapupu hwokuti mafuta anonzi polyunsaturated, akawandisa, anokwanisa kuita kuti pave nechirwere chekenza. Inofungidzirwa kuti chikonzero cheizvi chingave kuti mafuta emafuta anonzi polyunsaturated anoshandura rancid nokukurumidza kupfuura mamwe mafuta. Nokudaro, zvinokurudzirwa kuti uchengetedze mafuta zvakaenzana nemafuta akawandisa emafuta anonzi polyunsaturated. Zvichengetedze munzvimbo inotonhorera, yerima tisati tavhura, uye mufiriji mushure mokuzarura.
Imwe iyo inogona kubuda nemafuta e-polyunsaturated ndeye emhando mbiri dzemafuta e-polyunsaturated , kuwanda kwemafuta e-omega-6 atinowanzodya kunowedzera zvinoshamisa mumakumi emakore achangopfuura, asi kazhinji kuwanda kwema ogaga-3 tinodya pasi. Dzimwe nyanzvi dzinofunga kuti kusava nemafungiro kwakabatisa kuvhiringidza mumitumbi yedu, uye kuwedzera njodzi yezvirwere zvisingaperi sezvinonzi arthritis, chirwere cheshuga, uye chirwere chemwoyo.
Zvokudya Zvakakwirira muPolunsaturated Fat
Nzvimbo huru yemafuta emapolisaturati akawanikwa mumafuta akasiyana-siyana, kusanganisira mafuta emafuta, soy mafuta, nguva dzose safflower nemafuta ezuva (kureva, kwete "mafuta oleic" mafuta) nemafuta echikwata.
Mafuta akafukidzwa akareba mu omega-3 mafuta. Zvimwe zvekudya zvine mazana akawanda emafuta anonzi polyunsaturated mbeu uye nutswe, hove dzine mafuta, uye zvokudya zvakagadzirwa nemafuta, zvakadai semayonnaise uye salad kupfeka.