Ndezvipi zviri nani - mafuta hove kana flaxseed mafuta? Zvinoumba, wakawanirwa ehupfumi, chiito

Kubatsira polyunsaturated mafuta acids nokuti muviri rave richizivikanwa kubvira makore 100 apfuura. Asi aifanira kuchidya akataura chete mumakore achangopfuura. The vakapfuma manyuko utano mafuta - ndiko mafuta furakisi, izvo kare zvakurukurwa somushonga chigadzirwa, uye mafuta hove. Pasinei zvakafanana. nziyo uye anobatsira zvivako, zvigadzirwa izvi zviviri vachiri zvakasiyana kuravira uye mugumisiro kushanda. Uye Fans vazhinji muviri kunetseka mubvunzo: chii nani - mafuta hove kana flaxseed mafuta.

Kushandiswa mafuta acids

Human mwongo masero vanoumba 60% of zvakakora acids. Vazhinji vavo synthesized mumuviri, asi pane acids zviviri zvinokosha kuti chete zvokudya iripo kubva: Arifa-linolenic uye linoleic. In dzichiri kwokushaya kwavo zvirwere zvakadai BP, chirwere cheshuga, kenza, chiono kuipa uye basa uropi. Asi kwete zvose mafuta zvakanaka nokuda muviri. Vazhinji vari vanhu kudya - hydrogenated. Vane pamusoro zvinopesana, kuvhiringidza zvakajairika zvinovaka muviri uye masero kubatsira yakakwirira remafuta akawandisa nhanho uye kuipa kushanda midziyo.

Ongororo dzakaratidza kuti zviri kwazvo zvakanaka muviri nuna asidhi Omega 3. Ivo kuvandudza pfungwa uye ropa midziyo. Vazhinji acids idzi flaxseed mafuta uye hove mafuta. Asi sezvamunoita yavo siyanei. The asidhi ine hove mafuta necheni refu, zvikuru kubatsira murume. A mafuta Mufurakisi - tsime Alpha-linoleic acid.

Mugumisiro mafuta acids

Zvikurukuru zvakakodzera kuti utano mafuta - ndiyo naOmega 3 kubva zvokudya munhu anogona kuwana zvakawanda kwavari:

• Alpha-linoleic asidhi;
• ekzapentaenovuyu;
• docosahexaenoic.

Vose vari zvakafanana anobatsira, asi vachiri yakasiyana basa. Nhengo anogona synthesize mamwe naOmega 3. Rinowanikwa miriwo zvigadzirwa kubva Alpha-linoleic acid. EPA uye DHA kunogona kuwanikwa kubva hove jikichira. Saka zvakaoma kupindura mubvunzo, chii nani: mafuta hove kana flaxseed mafuta.

Izvi zvinhu ndichingofunga kuti anwa. Pashure pezvose, mishonga kunyange zviduku zvacho izvozvo chaizvoizvo:

• kunze nokudzosa telomere DNA kwamakamuri, iyo inowedzera upenyu hupfupi;
• kuvandudza mwoyo uye ropa midziyo;
• zvinopa simba kuti kupararira tsinga nomunhu, izvo optimizes basa pfungwa;
• kuvandudza ganda uye bvudzi;
• ivo zvakakodzera kuti chakaipa kukura kwevana.

Fish seinokonzera mafuta acids

Izvi chigadzirwa chinobatsira iri rakatorwa mugungwa hove, riri akapfuma Omega 3. Izvi kunyanya Sarimoni, rehove pamunhu, herring uye Tuna. Total 100 magiramu ane muviri hove anogona uwandu mafuta acids. Asi mumakore achangopfuura ari kubudiswa hove aiwanzowanika nemekiyuri. Zvinofungidzirwa kuti inopinda muviri hove kubva yakasviba yomugungwa. fuma iyi kazhinji tsvina uye hove mafuta. Manufacturers kuvanza chokwadi ichi, uye saka akava zvishoma akakurumbira mumakore achangopfuura.

Kubatsira mafuta hove ndechokuti kupfuura kubatsira kunobva Omega 3 - eicosapentaenoic uye docosahexaenoic. Vane zvainoita uropi rinobatsira, ichipa zvarakanga ropa wedzerai, kuvandudza mafuta kupisa mumuviri uye vaine zvinhu acuity.

How kushandisa mafuta hove?

fuma iyi ine zvivako nemishonga. Naizvozvo, ine divi migumisiro uye contraindications. Kana ovhadhozi kungava nezvinetso kweropa uye muchikuvadza chingamubatsira. Hazvina varumbidzwa kunwa kuti chirwere cheshuga, vanhu vakaremara vari thyroid shwanu, uye itsvo namabwe. Hazvina kunaka kunwa mafuta hove usina chawadya uye pachiimbwa mishonga ropa thinners. Zvakanakisisa kuchiipedza iyo iri capsules, mirayiridzo zvakasimba kutevera uye kusapfuudza chipimo chemushonga.

The flaxseed mafuta anobatsira?

The Zvinoumba chigadzirwa ichi chinhu chiduku zvakasiyana mafuta hove. Alpha-linolenic asidhi (ala) rine. Uyewo chinobatsira kuti muviri, asi muviri kwouropi basa, kumwoyo vari asidhi uye metabolic pezvakaitwa ane refu samolecular cheni. Izvi eicosapentaenoic uye docosahexaenoic asidhi iri mafuta hove. Linseed mafuta muviri anogona kuwana navo, asi kwetunhu yava zvakasiyana aimhanya vanhu vakasiyana. Zvakatoipa kupatsanurwa Alpha-linoleic asidhi nevanhu uye pamberi zvimwe polyunsaturated kwemafuta. Asi mugumisiro flaxseed mafuta zvichiri zvakanaka utano hwako:

• izvozvo kunoderedza ngozi sitiroko;
• anoporesa maronda pamusoro mucous;
• Inochenura muviri tupukanana uye muchetura;
• zvinobatsira kugaya, anobatsira chirungurira uye flatulence zvakavapo;
• normalizes mafuta muviri;
• kana kushandiswa nevakadzi vane pamuviri kunoita kuti zvakakodzera uropi kukura mune mwana.

How kudya mafuta unopfungaira

Long kubva chigadzirwa ichi chaiva inokosha pamusoro petafura ose munhu. Izvi wakaradzikwa salads, kutanga uye wechipiri makosi, wakabatwa zvirwere zvakasiyana. Linseed mafuta ane sezvamunoita inobatsira chaizvo, zvinogona hwakakanyiwa yakashapa Cream nezvimwe zvigadzirwa kuti vabika mumuto. Asi zvinokosha zvikuru kuti haisi pachena kuti migumisiro tembiricha umo Arifa-linoleic asidhi uchiora uye rinova utano.

Kuti tiwane zvakakodzera uwandu polyunsaturated mafuta, chipunu zvakakwana mafuta ekubikisa pazuva. For kuchirapa zvinangwa zviri nani kunwa hafu yeawa pamberi zvokudya. Kutenga mafuta unopfungaira chinodiwa panguva chemishonga, mumapepa ari hombodo dzemvura murima rinoonekera.

Ndezvipi zviri nani, mafuta hove kana flaxseed mafuta?

Kutaura zvazviri, zvinhu izvi vane ehupfumi zvakasiyana. Zvakafanira kuti uropi utano EPA uye DHA kuwanikwa mafuta hove. Pavanenge synthesized kubva mafuta linseed, vari vashoma zvikuru pauwandu, uye vane humwe unhu shoma.

Kuti tinzwisise kuti zviri nani, mafuta hove kana flaxseed mafuta, unofanira kufunga kusiyana zvinhu izvi:

• kubva mafuta zvikuru kwazvakarerekera uye inofadza kunaka;
• mbeu Mufurakisi kuunganidza zvinokuvadza, kusiyana mafuta hove;
• kutora mafuta hove yakanakisisa oga sezvo kunzwa kunhuwa uye kunaka anogona kuparadza zvokudya, uye mafuta linseed inogona kuwedzerwa zvokudya;
• kudzikamisa kushayiwa mafuta acids, mafuta linseed zvinoda 7-8 nguva yakareba;
• kwete vose vakada mafuta acids kuti utano iri, linseed mafuta, uye vanhu kwakunoitwa havaratidzi kunyura.

Anogona mafuta acids kuita zvakaipa?

Pasinei chokwadi kuti Omega 3 utano rinokosha, kana ikashandiswa zvisina kufanira, uye mafuta neshinda uye mafuta hove anogona kukuvadza. Chokutanga, kudzishandisa akawanda anogona kukonzera chakakomba manyoka uye kunyange chepfu. Dai kunokuvadza uye izvi mafuta kana kwete zvakanaka zvakachengetwa. Pamusoro kuonana mhepo uye chiedza zviri kuumbwa mavari carcinogenic zvinhu. Izvi oxidized mafuta anogona kuparadza masero dzinokosha nhengo, iyo Inowedzera vasachembera. Uyezve, pamwe simba uye kwenguva refu kudziyisa sezvo vabatwa-chakabikwa, Omega 3 dzikwanise zvinhu zvinogwambisa kenza.

Sei kupa muviri pamwe mafuta acids

Vose zvinovaka muviri vakadzidza zvakanaka, unofanira kudya uye flaxseed mafuta uye hove mafuta. Asi zvinokosha kuyeuka kuti iine acid Alpha-linolenic inowanikwa mbeu neshinda kunogona kuchinjwa kuti mamwe mafuta acids chete vakadzi. Saka, varume vanofanira kupa kupfuura mafuta hove. Nokuti nechokwadi wakakwana muviri zvakakodzera zvinhu zviri zvinodiwa kushandisa zvose zvigadzirwa. Kana pane ngozi nemekiyuri chikamu gungwa hove, unogona kuenda hove mafuta capsules. Uye vaya havadi munhuwi uye kunaka flaxseed mafuta, unogona kuwedzera neshinda mbeu kudya.

Zvakaoma kupindura mubvunzo - iri nani: mafuta hove kana flaxseed mafuta. Ivo zvakafanana wakanaka utano, asi vane mikana yavo uye nekuipira. Naizvozvo zviri nani kushandisa musoro mari, uye mafuta hove, uye mafuta neshinda.