Abaninzi abafazi bayabona amafutha kuzo zonke iifom njengotshaba olungileyo. Nangona kunjalo, kungekho kuzo zonke iimeko oku kuyenyani. Nangona kunjalo, lo mbandela kufuneka udibaniswe ngokubanzi ukuze uphephe izigwebo ezininzi eziphosakeleyo.
Amafutha afanelekileyo nokungalunganga
Ngaphambi kokuba sihlule zonke iintlobo zamafutha ezikhoyo kwizinto eziyimfuneko kumzimba womntu kunye nezinto eziyingozi kuye, siya kuqonda ukuba yeyiphi i-fat.
Amafutha, okubizwa nangokuthi i-triglycerides, i-lipids eklasini yawo kwaye i-organic compounds of fatty acids kunye ne-glycerol esters. Ngokuqhelekileyo, le nkcazo yeekhemikhali ayimfuneko ukuyazi, kubalulekile ukuqonda ukuba zonke iifati zihlukaniswe zibe zimbini iintlobo: zizalisekile kwaye zingabonakali. Into ephambili eyahlukileyo yile mveliso yeciksi, okuvela kuyo umahluko kwiipropati zabo.
Amafutha anelisiweyo
Amafutha anelisiweyo ayingxenye yezilwanyana ezinamandla kwaye zilula kakhulu kwisakhiwo sazo. Olu hlobo lweenqatha lukhawuleza lufakwe emzimbeni ngendlela ye-adipose tissue. Ezi ziquka:
- ibhotela, ushizi;
- ioli yeentso, iinqatha zangaphakathi, amanqatha amhlophe emzimbeni (kubandakanya isikhumba senkukhu);
- igargarine, isasazeka;
- yesundu kunye neoli yekakhukhunathi.
Olu hlobo lweenqatha luyingozi kakhulu empilweni, kuba luthintela i-lumen yeetriyiti, ezibangelwa ukuhlaselwa kwentliziyo, izibetho nezinye izifo zentliziyo.
Iifutshane ngokukodwa ezichasene neenkunkuma ezizaliswayo kulabo abafuna ukulahla ubunzima obunzima. Ukusetyenziswa okusebenzayo kwalawo mafutha kungabangela ukuba kuphazanyiswe i-metabolism, ngenxa yeoli edibanisa kakhulu emzimbeni.
Nangona kunjalo, amafutha azalisweyo athatha inzondo kwaye azuze: ayinakukuphela koko, ngenxa yokuba azalisekisa umsebenzi wabo obunzima kwi-metabolism. Izondlo ziyacetyiswa ukuba zifumane ukutya ngokuvela kumafutha azaliswe ngaphaya kwama-7% eekhalori ngosuku.
Amafutha angagqithwanga
I-unsaturated fatty acids yinto ekhethekileyo yeyona mafutha. Zifumaneka kakhulu kwivenkile yezilwanyana kunye neoli yemifuno. Ngaloo ndlela, eli qela liquka ezi zinto zilandelayo:
- Monounsaturated fatty acids. Olu hlobo lwe-asidi luveliswa ngumzimba womntu. Baya kuthatha inxaxheba ekulawulweni kwegazi - umzekelo, i-oleic acid, enotyebileyo kwioli yeoli, inciphisa izinga le-cholesterol egazini.
- Amafutha asePolunsaturated (i-omega-6) ibalulekile amafutha omzimba wesifo somzimba. Ziqulethwe kwimifuno yemifuno - i-sunflower, soy. Ngokudibanisa nobunzima be-omega-3 banegalelo ekuphuculeni impilo yomzimba ngokubanzi.
- I-Polyunsaturated fatty acids (omega-3). Olu luhlobo oluncedo kakhulu lweoli, ngendlela, zizele ioli yeentlanzi, eziqhelekileyo kubaninzi ukusuka ebuntwaneni. Kungenxa yalezi zixhobo ze-polyunsaturated ukuba i-oyile yeentlanzi ibonwa njengenye yezona zondlo ezondlo. Ukongezelela kwioli yeentlanzi, i-omega-3 complex incarnation, i-soybean,
ioli yefelk, kodwa ke, izityalo zitshintshi azikwazi ukutshintsha ngokupheleleyo i-acid ezivela emanzini. Ngendlela, ukuze kuqinisekiswe ukuba umzimba unikwe i-asidi, ngokuphindaphindiwe amaxesha amathathu ngeveki ukudibanisa ekudleni kwezitya kwiintlanzi ezinamanqatha (eziphawulwe: ngasentla kweentlobo zeentlanzi, i-omega-3 iqulethe). - Okukuphela kokulimaza ngamatshizi ahambayo , ayenjani uhlobo lweoli e-insaturated. Olu hlobo lweenqatha, ngokutsho kwezenzululwazi zaseMerika, lunye lwezizathu zesifo senhliziyo.
Ukufingqa, kubalulekile ukuba uqaphele ukuba amafutha ayimfuneko emzimbeni, nangona kunjalo, kufuneka ukuba "ilungile", amafutha angenayo i-insaturated containing acids fat to the body.