Mafuta nemafuta zvinoumbwa nemamwe molecules anonzi fatty acids. Izvo zviketani zvakagadzirwa nekodhi nemaatomu e-hydrogen ane boka re carboxyl pane imwe mugumo uye boka re methyl kune rimwe. Mapoka eCarboxyl ane carbon atom imwe, imwe maatomu ehydrojeni, uye maatomu maviri eoksijeni, uye mapoka emethyl anosanganisira imwe carbon atomu uye matatu maatomu ehydrogen. Maatomu ekhabhoni mumafuta emasidhoni e-acid anowirirana nezvisungo chimwechete kana zviviri.
Fatty acids inosiyana murefu. Mhete-chain chain fatty acids ane ma-atomu maviri kusvika mana; medium chain fatty acids ane maatomu matanhatu kusvika ku12, marefu mafuta akawanda ane zvinyorwa gumi nemasere emakoromu mumaketani.
Fatty acids inenge yakazara kana isina kuiswa. Saturated fatty acids haina zvibatanidza zviviri pakati peyese yemaatomu eakoni muketani. Unsaturated fatty acids ine imwe kana kupfuura zvakapetwa kaviri mu carbon carbon.
Monounsaturated fatty acids ine bhositi imwe yeviri, uye polyunsaturated mafuta acids ane zvisungo zviviri zvakapetwa kaviri. Unsaturated fatty acids dzimwe nguva inodanwa nenzvimbo yezvisungo zviviri mu carbon carbon. Mazita anonzi omega-3, -6 kana -9 anoreva nzvimbo dzekutanga kubatana kwemaviri mumatatu matatu akasiyana emafuta emasikironi.
Unsaturated fatty acids inogona kuva nemaitiro maviri akasiyana emaatomu e-hydrogen kune rumwe rutivi rwezvisungo zviviri. Izvi zvinonzi "cis" kana "trans" maitiro.
Cis configurations iine maatomu ehydrojeni maviri kune rumwe rutivi rwema molecule. Iyo cis configuration inoita kuti molekoro iite seyakakotama.
Kugadziriswa kwechitema kune maatomu ehydrojeni pamakona akasiyana ezvisungo zviviri. Urongwa uhwu hunoita kuti moleculeke kuonekwa kwakakwana, kufanana nemafuta akazara.
Zvinofadza, zvinowedzera kuti mafuta ose akazara nemafuta anotengesa akaipa kune utano hwako.
Mafuta ane mamwe mabasa anokosha, anosanganisira:
- Kugadziriswa kwemaviri
- Zvinokonzerwa nesero membrane zvivako
- Kuumba steroid hormone
- Simba rekuchengetedza
- Kusungira kubva kunotonhora
- Kutakura mavhithamini ane mafuta akawanda, D, E, K
Cholesterol inokonzerwa nezvinhu zvinokonzerwa nemhepo inokonzera simba risina simba rakadai se triglycerides, asi rinokosha kune dzimwe nzira dzehupenyu hwehupenyu uye hurimoni. Zvisinei, iwe unogona kuva nezvakawanda zvechinhu chakanaka. Yakawanda yeholesterol mazinga akabatanidzwa nehuwandu hwehutano hwehutano hwemwoyo.
Cholesterol mumuviri wako inowanzoitwa muropa rako. Pane mitatu yakasiyana-siyana: High-Density Lipoproteins (HDL), Low-Density Lipoproteins (LDL) uye Very Low-Density Lipoproteins (VLDL). Kuva nehupamhi HDL cholesterol mazinga kunogona kuderedza ngozi yako yehutano hwehutano kana kukwidziridzwa kweLDL cholesterol kuchawedzera ngozi iyo.
Triglycerides
Mafuta ezvokudya anonzi triglycerides. A triglyceride inoumbwa nemafuta matatu e-fatty acid akabatanidzwa kune glycerol molecule. Mumuviri wako unogona kushandisa triglycerides semasimba kana kuachengeta se-adipose tissue (mafuta omuviri). Mafuta acids anoona huwandu hwehupenyu hwose.
Mafuta anoumbwa ne triglycerides ane mafuta akazara acids, kufanana nenyama, akasimba pakushambidzika. Mafuta anosanganisira triglycerides ne unsaturated uye monounsaturated mafuta acids, zvakadai semafuta emiriwo nemafuta emuorivhi, ari mumhepo inotonhorera.
Fractionated Oils
Mafuta echiTropical akaita sekonati, muchindwe, uye palm kernel mafuta anogona kunge akaparadzana, kana kupisa, ndokuzorora. Fractionation inoparadzanisa mafuta mumazvikamu zvakasiyana-siyana zvichienderana nekupisa. Zvikamu zvinokonzerwa nehupamhi hwehutu hunopisa mumhepo inotonhorera uye dzimwe nguva zvinoshandiswa sechinhu chinogadzirwa muchokoti chekudzivirira kuti chirege kuvhunduka pane kutonhorera.
Saturated Fats
Mafuta anogutsa anowanzobva kumhuka, kunyange zvazvo mafuta akazara anowanikwawo mukonikiti mafuta , mafuta emichindwe, uye palm kernel mafuta. Mafuta anogutisa anogona kuchinja cholesterol mazinga mumuviri. Ichokwadi, mafuta akazara achasimudza cholesterol yako zvakanyanya kupfuura kudya cholesterol yekudya.
Kudya chikafu chakafuma mumhuka yakatsvuka kwave kwakabatanidzwa nehuwandu hwehutano hwehutano hwepfungwa uye dzimwe kenza. Sezvo nyama yakatsvuka ine mafuta akawanda akazara, nyanzvi dzakawanda dzinokurudzira kuderedza kushandiswa kwako kwezvokudya zvitsvuku kune zvingoro zviviri kana zvitatu zvevhisi pavhiki.
Monounsaturated Fats
Mafuta anonzi monounsaturated ari mumhepo inotonhorera, asi yakasimba pairi firiji. Mafuta omuorivhi ane anonyatsozivikanwa monounsaturated fatty acid call oleic acid. Mafuta eCanola, mazamu, uye avocados anewo mamwe mafuta anonzi monounsaturated. Kushandiswa kwe monounsaturated mafuta acids yakaratidzwa kubatsira kubvisa LDL cholesterol mazinga pasi uye HDL cholesterol yakakwirira.
Polyunsaturated Fats
Mafuta ePolunsaturated anowanzobva mumiti yemichero yakadai semiti, nhovo, uye yemafuta yemafuta uye anosanganisira omega-3 uye omega-6 mafuta. Aya mafuta ari mumhepo inotonhorera uye inowanzogara mvura pairi firiji. Nehovewo inzvimbo yakanaka yemafuta e-omega-3 e-polyunsaturated, kunyanya mvura inotonhorera, hove yenzizi yegungwa. Saka kunze kwekuti iwe uri vegan kana wezvinomera, iwe unofanirwa kudya zvisungo zvitatu zvehove vhiki imwe neimwe. Nyama dzakawanda dzakatsvuka dzakaderera mumafuta e-polyunsaturated, asi mhuka dzakamererwa pauswa kunze kwegorosi-based feeds ine nyama ine mafuta akawanda uye yakaderera mumafuta.
Mafuta anokosha anokosha anonzi akatumidzwa nokuti unoda kuvabvisa kubva pakudya kwako. Mumuviri wako unogona kuita zvakawanda zvemafuta zvinoda kubva kune mamwe mafuta e-fatty acids, asi omega-6 uye omega-3 polyunsaturated mafuta acids inofanira kubva pakudya.
Omega-6 fatty acids inobva mumiti yemafuta, nuts nemafuta embeu. Vanhu vazhinji vanowana mafuta akawanda aya kubva pazvokudya zvavo (kazhinji zvinopfuura zvakakwana). Omega-3 fatty acids inowanzoshaya simba. Nyanzvi dzakawanda dzinofunga kuti kudya kudya kune mafuta akawanda omega-6 uye mashoma mashoma omega-3 kunowedzera mukana wako wekuputika uye zvirwere zvisingaperi.
Kuwana omega-3 fatty acids yakakwana kubva pane zvaunodya kana sekudya zvinowedzera zvinobatsira kuderedza kupisa, kuronga mwoyo rhythm uye kuchengetedza cholesterol yako maitiro akaenzana. Kana iwe usingakwanisi kuwana zvakakwana zvemafuta anokosha ekudya kwako, iwe unogona kuva neganda rakaoma, bvudzi rakaoma uye kuwedzera kuvhunika.
Trans Fats
Yakawanda inotengesa mafuta inogadzirwa nemaitiro nenzira inonzi hydrogenation. Inosanganisira kupisa mafuta nguva dzose yemafuta uye kumanikisa maatomu ehydrojeni pa polyunsaturated fatty acid molecules. Izvi zvinoshandura mafuta kuva chinhu chakasimba uye inovandudza hupenyu hwemafuro emafuta.
Kunyatsokonzerwa hydrogenating mafuta emiriwo kuchaita kuti ive yakasimba uye kwete kusika kutengesa-mafuta. Zvisinei, kusimba kwemafuta kunoita kuti zvive zvakaoma kushandisa mukubika. Partially hydrogenating mafuta anogadzira michero yakawanda uye achiri kushandiswa zvikuru mukubika nekugadzira zvokudya. Mienzaniso inosanganisira margarini ematare uye zvishoma nezvishoma hydrogenated frying mafuta. Kutora-mafuta kunowanzowanikwa mune donuts, mikate yemakeke, makiki, nekugadzirwa kwezvokudya .
Kana zvasvika pamoyo wako wehutano, zvakasikwa zvakagadzirwa nemafuta zvakanyanya kupfuura mafuta akazara. Kudya yakawanda yakawanda-ye-mafuta yakabatanidzwa pakuwedzera ngozi yako yehutano hwepfungwa.
Haasi ose anotengesa mafuta anoshandiswa mubazi. Zvishoma zviduku zvinotapira zvinowanikwa mumukaka nemombe. Conjugated linoleic acid ndiyo inonyatsozivikanwa yekushanda-mafuta. Zvinhu zvakasikwa zvemafuta hazviiti sezvisina kunaka sezvinoitwa ma-trans-mafuta.
Mafuta Anogadzirwa Sei?
Kudya kwemafuta kunotanga mumuromo umo zvokudya zvaunosvina zvinosanganiswa nechinguva chiduku chinonzi lipase chinowanikwa mumakumbo ako. Lingual lipase inyanzvi yezvokudya inoparadza mafuta acids kunze kwe triglycerides.
Kana ukangomedza zvokudya zvako, kudya kunoramba kuri mudumbu. Zvokudya zvaunodya zvinokonzerwa uye zvinosanganiswa nemakemikari emudumbu. Iyo lipase inoshanda mudumbu, asi mafuta akawanda anochera anoitika mumucheche muduku.
Fat Digestion muItestine Muduku
Chiropa chako chinobereka bile, icho chinochengetwa mumaronda kusvikira ichikonzerwa nokudya zvokudya zvine mafuta. Bhiri rinosunungurwa mukati memukati kaduku umo inoshanda seine detergent kuti emulsify mafuta ave madonhwe maduku. Izvi zvinoita kuti zvive nyore kune pancreatic lipase kusvika kune triglycerides.
Iyo bile uye lipase break mafuta kusvika muzvidimbu zviduku zvinopinda muropa. Iyo bile, iyo ine cholesterol, inogona kubviswazve muropa kana kuti yakasungirwa kusungunuka fiber mumatumbo uye kubviswa muhombodo. Kudya zvokudya nemajenya e-fiber inogadzirisa kunobatsira kuchengetedza hupenyu hwako hwehutano hwakanaka hune hutano nekubata zvakanyanya cholesterol kubva kune bile uye uchibvisa kubva mumuviri wako.
Utano hwehutano hwakanaka huchawana inenge 95 muzana yemafuta anodya aunodya. Vanhu vane malabsorption kushungurudzika seyiliac sprue, pancreatic lipase inoshaya, uye bile yakaremara munyu kazhinji haigone kunyatsodya mafuta. A
Sources:
Gropper SS, Smith JL, Groff JL. "Kuvandudza Kudya uye Manetabolism." Shanduro yechitanhatu. Belmont, CA. Wadsworth Publishing Company, 2013.
Smolin LA, Grosvenor, MB. "Zvokudya zvinovaka muviri: Sayenzi uye Applications." Dhidhiro yechitatu. Wiley Publishing Company, 2013.
United States Dhipatimendi Rezve Utano uye Human Services, National Digestive Diseases Information Clearinghouse (NDDIC). "Yenyu Yokugadzira uye Iyo Inoshanda Sei."