Makabhohaidhiretsi uye mafuta dzinokosha uye kukuvadza muviri: List

Healthy kudya - rubatso utano. Zvisinei, panguva kudya haana kufunga chinhu nezvazvo. Asi nokudzora kudyiwa mapuroteni, kwemafuta uye makabhohaidhiretsi anobatsira kwete chete kuponesa yakanaka mufananidzo, asi kuti vazvidzivirire kubva zvimwe zvirwere, kusanganisira kufutisa.

Zvisinei, haasi munhu wose anoziva kuti pane mafuta zvinobatsira, uye makabhohaidhiretsi nekusiyana, inokuvadza. Anoti regai simuka chete mapurotini. Sezvatinobvuma kuyeuka zvipenyu zvidzidzo, kureva mapuroteni zvinobatanidzwa mukuvaka connective zvinyama, chengetedza muviri makatakura zvinokurisa muropa, uyewo vane anodzivirira basa. Asi nei isu kwemafuta uye makabhohaidhiretsi, kana chinoumba mashandiro kwemapurotini kutsungirira?

Izvo mafuta akanaka?

Nemhaka kuzora bvudzi redu uye ganda vaiva noutano pakuonekwa, uye muviri asingagari -oma kuchitonhora uye kunyanya inopisa pakupisa. Zvisinei, pane chimwe chinhu. Havasi mafuta ose vane chinobatsira ehupfumi, saka usati utsvake ari mazita kupfuura kwakanyanya mafuta zvokudya, ngatitorei kunyatsoongorora nyaya iyi.

mamiriro kwemafuta

Sezvo chikazozikamwa, lipids vanomiririra remubatanidzwa wenyika glycerol uye mafuta acids - triglycerides. Mumwe morekuru triglyceride anoumbwa ane yeHydrocarbon nengetani uye acidic vakasara. Kwakadaro cheni anogona dzinosiyana urefu kana nhamba kubatana, zvichienderana iri yoga uye zvine uye unsaturated lipids. Zvose, zvakakora acids dzinoiswa maererano nokuwanda maatomu, pashure izvo zvichiguma kaviri chisungo. Ivo kunyanya kukosha kuti muviri. Mukunzwisisa nezuva kuti boka iri Omega kwemafuta.

mafuta anobatsira

Kuitira kuti muviri ishande zvakanaka, zvinokosha kuti uparadze mafuta ine unsaturated asidhi - naOmega 3, naOmega 6, uye naOmega 9.

Zvisinei, pane zvimwe mitemo zvaidiwa chikumbiro. Somuenzaniso, naOmega 3 uye naOmega 6 vanoonekwa kuchinjaniswa mafuta, asi vapedzisira havafaniri kusapfuudza daily ndozvakajairwa. Kana usina chokwadi chaizvo kuverenga izvozvo, nyore chokuyeuka. Lipids mu Omega 6 zvinofanira kuva zvokudya riri 4 nguva kupfuura naOmega 3. kukarukureta Izvi imhaka yokuti mafuta utano kwakadaro kune muviri kunogona kuwanikwa chete kubva kunze, uye naizvozvo, pane mukana oversupply. Kusiyana neizvi, Omega 9 anogona kuwanikwa zvose zvokudya uye dzakabudirira yakazvimiririra. Ndezvipi zvokudya zvine mafuta kurondedzerwa? Zvino tinodzidza.

List manyuko mafuta

The chikuru zviri naOmega-3 mafuta anowanikwa hove uye matope, bhinzi uye nzungu, uyewo mafuta siyana. Chimbofunga mimwe list, iyo rinoronga utano kwemafuta. Products ndeinotevera.

• Most Omega-3 mafuta anowanikwa Sarimoni, mackerel, herring, Rainbow, Squid, halibut, knot uye kabhu.
• Vanogonawo kuwanikwa bhinzi, Sou, sipinachi, broccoli uye zvimwe rima zvinomera.
• Ndiripo mafuta Sou, mazambiringa mbeu, linseed, sesame, chibage, mbeu nhanga, fruit uye oats.

Padanho naOmega-6 kugutsikana rakanyatsojeka nokukwirira sunflower, zviyo, cottonseed uye soybean nemafuta, rwizi hove, nzungu uye mbeu, huku nyama uye mazai, uye matema currants uye Mupedzi.

• Omega-9 aripo ari Zvinoumba nzungu, mbeu, makotapeya, uye mafuta. A vashomanana Hazelnut kana nzungu anokwanisa saturate muviri pamwe zvakakodzera mureza.
• Mukuru Huwandu naOmega-9 anogona kuwanikwa mafuta akadai emiorivhi, apirikoti.

Kubatsira mafuta

Hapana mubvunzo kuti mumwe nomumwe lipids izvi ane anobatsira ehupfumi, kana kutaura nezvazvo zvaisazobatsira.

Somuenzaniso, anobatsira ehupfumi kuti naOmega 3 mafuta vari achideredza remafuta akawandisa, paumbwe uropi masero, the retina, spermatozoa, kucheneswa mudziyo uye navo vodzokera kwakavharwa nenyama ehupfumi. Uyewo, nemhaka naOmega-3 normalizes BP uye ropa riyerere kuti uropi nani nokuda kudzivirira kunyanya ropa condensability. Akaderedza kuzvimba, akaderedza mukana arthritis, arteriosclerosis, mwoyo kurwisa uye sitiroko. Kana akashandisa mafuta, zvine naOmega 3, zvinyama kugadzira uye pfupa chaizvo nokukurumidza, uye zvimwe zvirwere ganda vari zvishoma chakasimba. Pakati pezvimwe zvinhu, mashoko lipids vari chinokosha zvokudya iri cheshuga.

It is Omega-3 vanoti zviri utano mafuta kuvakadzi. Sei?

Kubatsira naOmega 3 mafuta kuti munhukadzi muviri

Chekutanga, kushandiswa kwemafuta izvi hazvina chokuita nhamba. Asi kuvandudzika kwokufara bvudzi, ganda uye mapfupa pachena. Muviri nguva dzose vanoda zvinhu izvi, saka, haana nguva kuunganidza kwavari ashandisa zvavanoda. Uye chechipiri, unsaturated naOmega 3 mafuta vari shasha nzira kubva Zvinyamusi uye kuora mwoyo, normalizing mashandiro tsinga.

Useful ehupfumi kuti Omega 6

Pasinei chokwadi kuti naOmega-6 kunganzi wenguva kutsiva naOmega-3, asi kukanganisa kwavo muviri siyanei. Chii chaizvo kubatsira zvinhu izvi?

Nokuda zvine mafuta naOmega 6 zvinoderedza ganda rakaoma, akaderedza remafuta akawandisa yomuropa, zvakajairika muviri, pfava zvipikiri kupera, nani uropi basa. miedzo Clinical anoratidza kuti lipids izvi zvave zvinobudirira mukurapa uye kudzivirira nemultiple sclerosis uye chirwere cheshuga. Also kutofunga nuna asidhi rinoshandiswa kudzivirira gynecological uye Urological zvirwere, neurotic inoti uye zvemwoyo pathologies.

Useful ehupfumi kuti Omega 9

Zvakakora asidhi Omega 9 hakusi muduku vaiona dzavo zvinobatsira ehupfumi, ane zvainoita muviri kunobatsira. It kunogonawo pokumuka cheshuga kuburikidza activation chiito pamusoro Sero kugadzirwa jekiseni. Wakakodzera Omega 9 muviri wedu anokwanisa kurwisa nekuve zvirwere uye kukura kutapata. Kusiyana mafuta, naOmega 9 kwete chete kunoderedza padanho remafuta akawandisa muropa, asi anewo mukuru nemishonga uye, saka, usingasii emit kupinda muviri kuti carcinogenic zvinhu pamusana zvimwe nemakemikari.

Zvinokosha kucherechedza kuti vose acids anowanikwa mafuta hove. About nyasha dzake kunyange kuziva vanambuya vedu. zvizvarwa zvakawanda vana nokunditarira kwenguva refu sezvo huru vhitamini. Asi vashoma vanoziva kuti hove mafuta runobatsira kuvakadzi.

Rine ayodhini uye phosphorus kudzivirira thyroid chirwere uye kuvandudza muviri. Zvinosanganisirwa mavhitaminzi A uye D, kusimbisa bvudzi uye zvipikiri, anovandudza ezvinhu uye ruvara rweganda uye kuvandudza ganda elasticity. Mafuta acids kuramba tetepa nhamba.

Zvisinei, kufanana nevamwe chero fuma, havana kunyimwa mukana Migumisiro pamusoro muviri.

Saka zvakanaka kana zvakaipa?

Mafuta zvinobatsira muviri, anogonawo kukuvadzwa utano asiri zvaidiwa zvimwe ezvinhu.

Somuenzaniso, kutadza naOmega-3 haisi ngozi kungofanana kwayo ovhadhozi. Uye kunyange tsika iyi hariwanikwi uye slozhnorealizuemoe, asi usingashandi zvazvinoita angava sema, uye kunonyanyisa - kuwedzera chiropa chirwere.

Migumisiro ane nekumwisa naOmega-6 mumuviri kungava zvikuru vainzwisa tsitsi kupfuura yapfuura nyaya. Saka, somugumisiro zvakawandisa yamarudzi ichi pamuviri kunowedzera viscosity ropa, izvo zvinoreva kuti pane mukana mwoyo kurwisa kana sitiroko, uyewo zvinoita kukura ropa. Uyewo, nekumwisa mafuta acids wevasungwa vanotyisidzira kukura masero kenza. Saka shoma mugumisiro ipfupi kutapata.

Pasinei chokwadi kuti naOmega-9 zvakagadzirirwa waidzora muviri, kuti pachisara muviri kungaita kuti yokufutisa.

Saka, usati unotanga nokushingaira kushandisa mafuta aya raiita utano, yeuka kuti zvinokosha kwazvo zvose.

Ichibata pamusoro lipid, zvakakodzera kuudza uye pamusoro makabhohaidhiretsi. Chete boka kwemafuta utano uye makabhohaidhiretsi kubvumira kuti kuronga zvokudya zvakanaka.

Makabhohaidhiretsi. zvinobatsira avo pokukuvadza

With makabhohaidhiretsi, zvose zviri zvishoma nyore. Kune makabhohaidhiretsi akaoma uye nyore. Kana, mune mamwe mazwi, makabhohaidhiretsi ane pasi glycemic indekisi uye yakakwirira. Sei zvakasiyana?

Simple makabhohaidhiretsi chinangwa kukurumidza kusunungurwa simba nokuda kuwedzera ropa shuga yomuropa.

Ivo huri chocolate, pastries, muchero. In shoko, ose Goodies. Ndokusaka chokoreti mbariro zvakanaka sezvo kukurumidza tudyo, asi zvakaipa somunhu mukuru kudya. Nzara ichapedza kunyange vaviri maawa.

Complex makabhohaidhiretsi, achipinda muviri, ane refu paradzanisa, nguva dzose akafudza muviri pamwe simba.

Ivo chikamu muzvizhinji ane tsanga, bhinzi, wose-zviyo chingwa uye Pasta durum.

Muchiitiko chino, yeuka kuti nyore makabhohaidhiretsi vari akatsemura, pakarepo dzikava mafuta, saka haugoni vavashungurudze, kana pamusoro tetepa mufananidzo inogona kukanganwika.

mhedziso

Mafuta dzinokosha chete kana ravo kushandiswa ndeyevanyori nezuva ndozvakajairwa. Chero zvakawandisa haagoni chete kukanganisa zvinenge, uye yekudyidzana kukanganisa utano. Saka, usati kuti akafuridzirwa anorondedzera kubata ingestion pakati naOmega mafuta acids boka, funga pamusoro chii migumisiro kungaita kushandisa kwavo.