Mwazi wamagazi mkati

Lingalirani funso loyenererana - kodi mafuta a cholesterol, kapena ayi? Kuti mumvetsetse, ziyenera kufotokozedwa kuti chinthu ichi chimapezeka m'madzi a m'magazi, mu mawonekedwe a zovuta zovuta ndi mapuloteni azoyenda.

Kuchuluka kwa pawiri kumapangidwa ndi thupi palokha kugwiritsa ntchito maselo a chiwindi. Chifukwa chake, pafupifupi 80% ya cholesterol yomwe ili m'thupi imapangidwa, ndipo 20% imalowa kuchokera kumalo akunja limodzi ndi chakudya.

Kuchuluka kwa cholesterol yomwe imaperekedwa ndi chakudya imapezeka:

1. nyama yofiira
2. tchizi chamafuta ambiri
3. batala
4. mazira.

Cholesterol ndiyofunikira kuti isungire njira zomwe zimatsimikizira ntchito za anthu, thanzi lake, koma amatha kupanga zovuta zambiri mthupi pamene kuchuluka kwake kumapitilira muyeso wakuthupi.

Mitengo yokwera ya chinthucho imakhala pachiwopsezo cha matenda a mtima. Kuyendera kwa panthawi yake kwa dokotala ndi kukhazikitsidwa kwa njira yoyenera yolandirira chithandizo kungathandize kuchepetsa cholesterol ndikuchepetsa kwambiri chiopsezo chokhala ndi mitundu yosiyanasiyana ya pathologies.

Cholesterol imayenda ndi magazi pogwiritsa ntchito lipoproteins. Pali mitundu iwiri ya lipoproteins:

• LDL (low density lipoprotein) ndi mtundu "woipa" wa cholesterol. Pakakhala chinthu chochuluka kwambiri m'magazi, chimatha kudzikundikira pang'onopang'ono m'mitsempha, ndikupangitsa kuti achepetse, zomwe zimawonjezera mwayi wokhala ndi matenda a mtima. Wodwala nthawi zonse ayenera kuyesetsa kutsitsa LDL, ndikofunikira kudya zakudya zopatsa thanzi ndikukhala ndi moyo wathanzi.
• HDL (high density lipoprotein) ndi mtundu “wabwino” wa cholesterol. Zimathandizira kuchotsa cholesterol yambiri m'magazi ndikuibwezera ku chiwindi, komwe imasweka ndikuchoka m'thupi.

Kodi pali kusiyana kotani pakati pa mitundu iwiri ya thupilo ndikuwongolera momwe limakhalira mthupi.

Kusiyana kwakukulu

Mu biochemistry, pali gulu lalikulu kwambiri la zinthu, lomwe limaphatikizapo zonse mafuta m'thupi ndi mafuta. Gululi limatchedwa lipids. Mawuwa amagwiritsidwa ntchito pang'ono m'moyo watsiku ndi tsiku.

Lipids ndi organic mankhwala osakwanira m'madzi. Gulu la mankhwala awa limaphatikizapo mafuta, mafuta, ma wax, ma sterols (kuphatikiza cholesterol) ndi triglycerides.

Lipids ndi nthawi yoyenera ya sayansi pofotokoza onse mafuta ndi cholesterol, koma anthu amagwiritsa ntchito dzina limodzimodzilo onse mu moyo watsiku ndi tsiku - mafuta. Chifukwa chake, ndizovomerezeka kuti mwina ndibwino kunena kuti cholesterol ndi mtundu wamafuta.

Cholesterol ndi mafuta apadera kwambiri. Mitundu yambiri yamafuta imakhala ndi chemistry yosavuta. Mwachitsanzo, mafuta acids amakhala makamaka maunyolo amakanema mwachindunji. Cholesterol ndiwovuta kwambiri. Sikuti imangokhala ndi mamolekyu mozungulira mumapangidwe ake, koma mapangidwe awa a mphete amayeneranso kuchitika mwanjira yapadera kwambiri.

Mwanjira yothandiza komanso yazakudya, mafuta omwe amapezeka muzakudya si mafuta a cholesterol okha, komanso mafuta ndi mafuta acids. Mukamalankhula za mafuta azakudya, amatanthauza chakudya chochuluka chomwe chili ndi mphamvu zambiri.

Munthu pafupifupi samadya chakudya chomwe chimakhala ndi gramu yoposa 1 ya cholesterol pa magalamu 100 a chinthu, ndipo samapeza mafuta ochuluka a cholesterol. Chifukwa chake, titha kunena kuti cholesterol ndi yosiyana kwambiri ndi mitundu ina yamafuta.

Musaiwale kuti cholesterol, monga mafuta, yokhala ndi zochuluka mthupi mwake imatha kuyipitsa, motero ndikofunikira kuwongolera kuchuluka kwa thupi.

Lipid synthesis monga njira yosungira yopezera mphamvu zolimbitsa thupi

Owerenga athu adagwiritsa ntchito bwino Aterol kutsitsa cholesterol. Kuwona kutchuka kwa malonda, tidaganiza zoperekera chidwi chanu.

Kuti magwiridwe antchito aliwonse azikhala, mphamvu ziyenera kukhala zokwanira. Gwero lake lalikulu ndi shuga. Komabe, ma carbohydrate sakhala nthawi zonse amalipira zokwanira zamagetsi, chifukwa chake kuphatikiza kwa lipid ndikofunikira - njira yomwe imapatsa mphamvu maselo okhala ndi shuga ochepa.

Mafuta ndi chakudya chamagulu ndimathandizanso kuti maselo ambiri azigwiritsa ntchito m'njira zosiyanasiyana zomwe zimatsimikizira kuti thupi limagwira bwino ntchito. Magwero awo ndi zinthu zomwe zimabwera ndi chakudya. Glucose imasungidwa mu mawonekedwe a glycogen, ndipo zochulukirapo zimasinthidwa kukhala mafuta, omwe amapezeka mu adipocytes. Pogwiritsa ntchito mafuta ochulukirapo, kuwonjezeka kwamafuta amafuta kumachitika chifukwa cha zakudya zomwe zimamwa tsiku lililonse.

Kuyamwa mafuta

Kuphatikizika kwa mankhwalawa sikungayambe msanga mafuta atangolowa m'mimba kapena m'matumbo. Izi zimafuna njira yotsekera, yomwe ili ndi mawonekedwe ake. Si mafuta onse 100% omwe amabwera ndi chakudya omwe ali m'magazi. Mwa awa, 2% amachotsa osasinthika ndi matumbo. Izi zimachitika chifukwa cha chakudya chokha komanso njira yoyamwa.

Mafuta omwe amabwera ndi chakudya sangathe kugwiritsidwa ntchito ndi thupi popanda kuwonjezereka kwa mowa (glycerol) ndi asidi. Emulsification amapezeka mu duodenum ndi kukakamizidwa nawo kwa michere ya m'mimba khoma ndi endocrine glands. Chofunikanso ndi bile, yomwe imayendetsa phospholipases. Pambuyo pogawa mowa, mafuta acids amalowa m'magazi. The biochemistry of process sangakhale ophweka, chifukwa zimatengera zinthu zambiri.

Mafuta acids

Onsewa amagawika m'magulu:

• mwachidule (kuchuluka kwa ma atomu a kaboni sikupitirira 10),
• kutalika (kaboni kuposa 10).

Zachidule sizifunika mankhwala ndi zinthu zina kuti mulowe m'magazi. Ngakhale mafuta acids azitali ayenera kupanga zovuta ndi bile acid.

Ma acid achidule ndi kuthekera kwawo kuti azitha kulowedwa mwachangu popanda mankhwala ena owonjezera ndikofunikira kwa ana omwe matumbo awo sagwira ntchito ngati akulu. Kuphatikiza apo, mkaka wa m'mawere pawokha umangokhala ndi ma tcheni aafupi okha.

Mafuta a bile omwe amapezeka m'magazi amatchedwa ma micelles. Amakhala ndi hydrophobic pachimake, osakwanira m'madzi komanso mafuta, komanso chipolopolo cha hydrophilic (sungunuka chifukwa cha bile acid). Ndi ma acids a bile omwe amalola lipids kuti inyamulidwe kupita ku adipocytes.

Ma micellewo amawonongeka pamtundu wa enterocytes ndipo magazi amadzaza ndi mafuta oyera, omwe posakhalitsa amapezeka m'chiwindi. Ma Chylomicrons ndi lipoproteins amapangidwa mu enterocytes. Zinthu izi ndizophatikiza mafuta acids, mapuloteni, ndipo zimapereka zinthu zopindulitsa ku cell iliyonse.

Ma acid akhungu samasungidwa ndimatumbo. Gawo laling'ono limadutsa ma enterocytes ndikulowa m'magazi, ndipo gawo lalikulu limasunthira kumapeto kwa matumbo ang'onoang'ono ndipo limatengedwa ndi mayendedwe othandizira.

Chylomicron Zopangira:

• triglycerides
• cholesterol esters,
• phospholipids,
• cholesterol yaulere
• mapuloteni.

Ma chylomicrons omwe amapanga mkati mwa matumbo a m'mimba akadali aang'ono, okulirapo, motero sangathe kukhala okha m'magazi. Amatengedwa kupita ku dongosolo la zamitsempha ndipo mukangodutsa mu mzere waukuluwo mumalowamo magazi. Pamenepo amalumikizana ndi ma lipoproteins apamwamba kwambiri ndikupanga mapuloteni apo-C ndi apo-E.

Pambuyo poti masinthidwewo amatha ma chylomicrons amatchedwa okhwima, chifukwa amagwiritsidwa ntchito makamaka pazosowa zathupi. Ntchito yayikulu ndikuyendetsa lipids kupita ku minofu yomwe imazisunga kapena kuzigwiritsa ntchito. Izi zimaphatikizapo minofu yamafuta, mapapu, mtima, impso.

Ma Chylomicrons amawonekera atatha kudya, motero, kaphatikizidwe ndi kayendedwe kazinthu zamafuta zimayambitsidwa pokhapokha chakudya. Tizilombo tina sitingathe kuyamwa mavutidwe amenewa mwanjira zawo zowoneka bwino, motero, ena amakhala ndi albumin ndipo pambuyo poti adya ndi minofu. Chitsanzo ndi zotupa.

Enzyme lipoprotein lipase imachepetsa ma triglycerides mu ma chylomicrons, chifukwa chake amachepetsa ndikukhalanso yotsalira. Ndi omwe amalowa mu hepatocytes ndipo pamenepo njira yawo yopanga zigawo zikuluzikulu imatha.

The biochemistry ya kaphatikizidwe wamafuta amkati amachitika pogwiritsa ntchito insulin. Kuchuluka kwake kumadalira kuchuluka kwa chakudya chamafuta m'magazi, kotero shuga amafunika kuti mafuta acids alowe mu cell.

Lipid resynthesis

Lipid resynthesis ndi njira yomwe lipids imapangidwira kukhoma, cell yamatumbo kuchokera kumafuta omwe amalowa mthupi ndi chakudya. Mafuta omwe amapangidwa mkati amathanso kugwiritsidwa ntchito ngati adjunct.

Njirayi ndi imodzi mwazofunikira kwambiri, chifukwa zimakuthandizani kuti mumange ma acid ochulukirapo amafuta ndikuletsa kuwonongeka kwawo pamatumbo. Nthawi zambiri, mafuta amkati am'magazi amamangidwa ku mowa, monga glycerol kapena cholesterol.

Njira yogwiranso ntchito sikutha kumangiriza. Ndipo pali ma CD mumitundu yomwe ikhoza kusiya ma enterocyte, otchedwa mayendedwe. Ndi m'matumbo enieni momwe mitundu iwiri ya lipoproteins imapangidwa. Izi zimaphatikizapo ma chylomicrons, omwe samakhala m'magazi nthawi zonse komanso maonekedwe awo amadalira chakudya, komanso lipoproteins zapamwamba kwambiri, zomwe ndi mitundu yokhazikika, ndipo kuyika kwawo sikuyenera kupitirira 2 g / l.

Kugwiritsa ntchito mafuta

Tsoka ilo, kugwiritsidwa ntchito kwa mafuta a triglycerides (mafuta) popanga mphamvu zama thupi kumaonedwa kuti ndi kovuta kwambiri, chifukwa chake njirayi imawonedwa ngati zosunga zobwezeretsera, ngakhale ilinso yothandiza kwambiri kuposa kupeza mphamvu yamafuta.

Lipids zamagetsi zopatsira thupi zimagwiritsidwa ntchito pokhapokha ngati pali shuga lokwanira. Izi zimachitika ndi kusakhalapo kwakudya kwa nthawi yayitali, pambuyo pogwira ntchito, kapena kugona tulo tulo. Pambuyo oxidation mafuta, mphamvu zimapezeka.

Koma popeza thupi silisowa mphamvu zonse, liyenera kudziunjikira. Amadziunjikira ngati ATP. Ndi molekyu iyi yomwe imagwiritsidwa ntchito ndi maselo pazinthu zambiri, zomwe zimachitika pokhapokha pogwiritsa ntchito mphamvu. Ubwino wa ATP ndikuti ndiwofunikira kumagulu onse a thupi. Ngati shuga ali ndi voliyumu yokwanira, ndiye kuti 70% ya mphamvu imaphimbidwa ndi ma oxidative njira ya glucose komanso ochepa omwe atsalira ndi oxidation wamafuta acids. Ndi kuchepa kwa mafuta ochulukirapo m'thupi, mwayi umapita ku makutidwe a oxidation.

Kotero kuti kuchuluka kwa zinthu zomwe zikubwera sizikula kuposa zomwe zimatuluka, chifukwa izi, mafuta omwe adya ndikuwonjezera mafuta amafunikira pamtundu wamba. Pafupifupi, munthu amafunika mafuta 100 g patsiku. Izi ndizoyenera chifukwa ndi 300 mg yokha yomwe imatha kuchokera m'matumbo kulowa m'magazi. Chiwerengero chachikulu chidzachotsedwa pafupifupi osasinthika.

Ndikofunika kukumbukira kuti poperewera ndi shuga, lipid oxidation ndiosatheka. Izi zidzatsogolera ku chochitika chakuti mu zochulukirapo zama cell oxidation muzipeza - acetone ndi zotumphukira zake. Kupitilira muyeso kuzunza thupi pang'onopang'ono, kuwononga mphamvu yamanjenje ndipo, popanda thandizo, kumatha kufa.

Mafuta biosynthesis ndi njira yofunika kwambiri yothandizira thupi. Ndi gwero lamphamvu losungirako, lomwe pakalibe glucose limasunga njira zonse zamankhwala pamlingo woyenera. Mafuta acid amatengedwa kupita ku maselo ndi ma chylomicrons ndi lipoprotein. Chodabwitsa ndichakuti ma chylomicrons amawonekera pokhapokha chakudya, ndipo ma lipoproteins amapezeka nthawi zonse m'magazi.

Lipid biosynthesis ndi njira yomwe imadalira njira zina zowonjezera. Kukhalapo kwa shuga kuyenera kuvomerezedwa, chifukwa kuchuluka kwa acetone chifukwa chosakwanira makutidwe ndi okosijeni a lipids kumatha kudzetsa poizoni pang'onopang'ono m'thupi.

Malangizo a Katswiri Azakudya

Nutritionists amati kuchuluka kwamafuta omwe amadya mu chakudya kuyenera kupatsa munthu kuchokera pa 15 mpaka 30 peresenti ya mphamvu zofunika patsiku. Chizindikiro ichi chimatengera zochitika zolimbitsa thupi za munthu. Chifukwa chake, munthu wogwira ntchito molimbika amatha kudya pafupifupi 30% ya zopatsa mphamvu za tsiku ndi tsiku kudzera m'mafuta, pomwe omwe amakonda kukhala pansi ayenera kuchepetsa mpaka 10-15%.

Tiyenera kukumbukira kuti pafupifupi mtundu uliwonse wa chakudya pamakhala kuchuluka kwamafuta, chifukwa chake akatswiri ena amati popanda kuwonjezera mafuta pazakudya, mutha kudya mafuta osachepera 10% tsiku lililonse.

Cholesterol palokha si mafuta, amatanthauza ma polycyclic lipophilic alcohols, amapangidwa makamaka ndi maselo a chiwindi ndipo pang'ono ndi maselo a ziwalo zina zomwe zimapangidwa ndi chiwindi.

Kuchuluka kwa cholesterol kumakhala koyipa kwa thanzi la mtima. Kuchuluka kwake kungakulitse mwayi wokhala ndi matenda amtima. LDL mwa munthu wathanzi sayenera kupitirira 130 mg, ndipo HDL ikhoza kukhala pafupifupi 70 mg. Kuphatikiza apo, mitundu yonse iwiri ya zinthu siyenera kupitilira chizindikiro cha 200 mg.

Zizindikiro izi zitha kuwongoleredwa pogwiritsa ntchito mtundu wapadera wazidziwitso.

Kodi kudya?

Pankhani ya zakudya zamafuta, mtundu wa mafuta omwe anthu amawadya ndiwofunikira kwambiri.

Owerenga athu adagwiritsa ntchito bwino Aterol kutsitsa cholesterol. Kuwona kutchuka kwa malonda, tidaganiza zoperekera chidwi chanu.

Mosiyana ndi malingaliro oyambirirawo a akatswiri azakudya omwe adapereka mafuta ochepa, kafukufuku waposachedwa akuwonetsa kuti mafuta amafunika komanso opindulitsa pa thanzi la munthu. Mlingo wopindulitsa thupi umadalira mtundu wamafuta

Nthawi zambiri, opanga, amachepetsa kuchuluka kwa mafuta mu chakudya, amachulukitsa chakudya chake.

Thupi la munthu limafulumira kugaya chakudya, ndikupanga shuga m'magazi ndi insulin, nthawi zambiri zimapangitsa kuti thupi lizikula, kunenepa kwambiri ndipo, chifukwa chake, kukula kwa matenda.

Mapeto kuchokera ku maphunziro angapo amatsimikizira kuti palibe ubale pakati pa kuchuluka kwa kalori kuchokera ku mafuta ndi chitukuko cha matenda oopsa, khansa ndi matenda amtima, ndipo palibe ubale wachindunji ndi kulemera.

M'malo mongotsatira zakudya zamafuta ochepa, ndizofunikira kwambiri kuyang'ana pakudya zamafuta abwino ndikupewa mafuta oyipa. Mafuta ndi gawo lofunika la zakudya zopatsa thanzi.

Muyenera kusankha zakudya zamafuta abwino omwe amakhala ndi mafuta osakwaniritsidwa, kuti muchepetse zakudya zomwe zili ndi mafuta ambiri, muyenera kusiya kugwiritsa ntchito zakudya zomwe zimakhala ndi mafuta.

Kodi pali kusiyana kotani pakati pa mafuta abwino ndi oyipa?

Mafuta "abwino" osaphatikizidwa amakhala ndi mafuta achilengedwe a monounsaturated and polyunsaturated.

Kudya kwa zinthu zotere kumatanthauza chiopsezo chochepa cha matenda ndi matenda osiyanasiyana.

Amaonedwa kuti ndi otetezeka kwambiri pa thanzi la munthu.

Zakudya zopezeka ndi zinthu zotere ndi mafuta a masamba (monga maolivi, canola, mpendadzuwa, soya ndi chimanga), mtedza, mbewu, nsomba.

Mafuta "oyipa" - - trans mafuta - amalimbikitsa chiopsezo cha matenda mukamawadya ochepa. Zogulitsa zomwe zimakhala ndi mafuta a trans zimathandizira makamaka kutentha.

Mafuta a Trans amapezeka ndi mafuta a masamba a hydrogenating ndikuwasintha kuchokera ku madzi kukhala boma lolimba.Mwamwayi, mafuta a trans tsopano aletsedwa m'maiko ambiri, kotero amatsala pang'ono kuchotsedwa pazinthu zambiri.

Mafuta okhathamiritsa, ngakhale sakhala ovuta monga mafuta a trans, amakhala ndi zotsatira zoyipa pa thanzi poyerekeza ndi mafuta osakwaniritsidwa ndipo ndibwino kuti azimwa pang'ono.

Zinthu zomwe zimawonjezera mafuta m'thupi ndi:

Ndi kuchepetsedwa kwakumwa kwa zakudya monga nyama yofiira ndi batala, akhoza kutha m'malo mwa nsomba, nyemba, ndi mtedza.

Zakudya izi zimakhala ndi mafuta ambiri, omwe amakhala ndi mafuta osakwaniritsidwa a mafuta.

Kuphunzira Kwokhudza Mafuta

Mpaka pano, kafukufuku wambiri wachitika, chifukwa cha zomwe, zidatha kudziwa ngati mawu oti cholesterol ndi mafuta, omwe ndi owopsa paumoyo wa anthu, ndi nthano chabe.

Kutengera ndi zomwe zanenedwa pamwambapa ndikulakwitsa kotheratu kuganiza kuti chinthu ichi ndi chovulaza thanzi la munthu.

Chamoyo chilichonse sichitha kugwira bwino ntchito popanda cholesterol chokwanira chathanzi. Koma nthawi imodzimodzi, kuchuluka kwake kumatha kubweretsa zotsatirapo zingapo zoyipa. Chifukwa chake, muyenera kudziwa kusiyana pakati pa cholesterol yabwino ndi yoyipa ndi momwe mungachepetsere kuchuluka kwake, ndikusintha yachiwiri mthupi la munthu.

Kubwerera mu 60s ndi 70s, asayansi ambiri otchuka amakhulupirira kuti mafuta omwe amadzaza ndiwo omwe amayambitsa matenda a mtima, chifukwa chakuti amakweza cholesterol "yoyipa" m'magazi. Lingaliro ili linali mwala wapangodya wamafuta ochepa.

Zotsatira zamaphunziro angapo komanso zosankha zolakwika mu 1977, izi zidavomerezedwa ndi madokotala ambiri. Panthawiyo kunalibe kafukufuku aliyense wokhudza zakudyazi zomwe zimachitika mthupi la munthu. Zotsatira zake, anthu adatenga nawo gawo pachiyeso chachikulu kwambiri chosayang'aniridwa m'mbiri.

Kuyesera uku ndi koyipa kwambiri, ndipo zotulukapo zake zikuwoneka bwino mpaka pano. Pambuyo pake, mliri wa matenda ashuga udayamba.

Zabodza komanso zenizeni zokhudza mafuta

Anthu anayamba kudya zakudya zopanda thanzi, monga nyama, batala, ndi mazira, pomwe amadya zakudya zambiri zomwe zimakhala ndi shuga komanso zakudya zamafuta ambiri.

Mu 70s ya zaka zapitazi, panali zochepa zomwe zimakhudza kudya kwamafuta a cholesterol kwa anthu; chakudya chamafuta ochepa chaphunziridwa mosamala pazaka zochepa zapitazi.

Anayesedwa pantchito yayikulu kwambiri yoyesedwa. Phunziroli lidakhudza azimayi 48,835 azimayi oteteza kumbuyo omwe adagawika m'magulu awiri. Gulu lina linadya zakudya zonenepetsa kwambiri, pomwe enawo ankapitiliza kudya “mwa nthawi zonse.”

Pambuyo pa zaka 7.5-8, nthumwi za gulu lamafuta ochepa sizinali zochepa makilogalamu 0.4 kuposa gulu lolamuliralo, ndipo panalibe kusiyana kulikonse pakachitika matenda a mtima.

Maphunziro ena akuluakulu sanapeze phindu la zakudya zamafuta ochepa.

Tsoka ilo, lero chakudya chamafuta ochepa chimalimbikitsidwa ndi mabungwe ambiri azakudya. Koma sikuti sikuthandiza, koma kumatha kuvulaza thanzi la munthu.

Ngati muwerenga ndemanga zingapo za iwo omwe amatsatira zakudya zabwino, kuphatikizapo zakudya zopatsa thanzi, zimamveka kuti kudya zinthu zachilengedwe zokhala ndi mafuta okwanira "athanzi" kumatha kusintha thanzi lanu kuposa kutsatira zakudya.

Popanda cholesterol yabwino yokwanira m'thupi, munthu adzadwala matenda angapo. Nthawi yomweyo, ndikofunikira kuti tizingolandira kudzera pazogulitsa, komanso kusintha njira yodzikongoletsa ndi ziwalo zamkati. Ndipo chifukwa cha ichi, muyenera kudya bwino ndikukhala ndi moyo wathanzi. Zachidziwikire, kuti, kumvetsetsa kuti cholesterol sikutanthauza tanthauzo la mafuta. Ngakhale zinthu ziwiri izi zimalumikizana.

Kodi cholesterol yomwe ikufotokozedwa muvidiyoyi munkhaniyi.

Kodi mafuta a nsomba amakhudza bwanji cholesterol?

Ndi cholesterol yayikulu, anthu ayenera kuyang'anitsitsa zakudya zawo. Kupatula apo, kuthamanga kwake kungayambitse kugunda, vuto la mtima kapena matenda ena a mtima ndi mitsempha yamagazi. Maphikidwe ambiri wowerengeka ndi mankhwala amathandizira kukhalabe ndi cholesterol pamlingo winawake. Njira imodzi yomwe imathandizira kusinthitsa pawiri ndi mafuta a nsomba. Kodi zimakhudza bwanji cholesterol, ndipo ziyenera kudyedwa motani?

• Kodi mafuta am'madzi: katundu wopindulitsa
• Ndani sayenera kumwa mafuta a nsomba?
• Kodi ndizotheka kuwedza mafuta ndi cholesterol yayikulu: asayansi ofufuza
• Momwe mungamwe mafuta am nsomba ndi cholesterol yayikulu?
• Maganizo a madokotala ndi kuwunika kwa odwala

Kodi mafuta am'madzi: katundu wopindulitsa

Mafuta a nsomba ndi mafuta amadzimadzi okhala ndi fungo linalake. Amapezeka m'matumbo a minofu ya nsomba kapena chiwindi. Kuti muchite izi, gwiritsani ntchito nsomba zam'madzi monga nsomba, mackerel, cod. Pazifukwa zamankhwala, gwiritsani ntchito mafuta oyera a nsomba. Kuphatikizika kwake, kuphatikiza ma OMEGA-3 ndi OMEGA-6 mafuta acids ndi mavitamini A ndi D, akuphatikiza zinthu monga: cholesterol, zotengera nitrogen, pigment lipochrome, sulufu, phosphorous ndi ena. Zinthu zonsezi zimafotokoza phindu la mafuta a nsomba m'thupi.

Ndi kugwiritsa ntchito kwambiri chakudya, kumabweretsa zabwino:

• imalepheretsa kusokonezeka kwamkati mwa dongosolo lamanjenje,
• Zimagwira bwino ntchito zokumbukira (kukumbukira, chidwi),
• linalake ndipo tikulephera kupanga mahomoni opsinjika - cortisol,
• amathetsa nkhawa, nkhawa komanso kukwiya,
• Imachepetsa kukalamba kwa thupi, imalimbikitsa kusinthika kwa maselo, kukonza maonekedwe ndi zomwe zimakhala zamkati,
• amalimbitsa mafupa
• imasunga minofu yambiri pakuchepetsa thupi komanso imalimbikitsa kukula pakumanga,
• kumawonjezera chitetezo chokwanira
• amaletsa kukula kwa khansa
• Kuteteza mtima ndi mitsempha yamagazi kuti isawonongeke,
• zimapangitsa kuti mafupa azikhala otanuka
• imalimbitsa machitidwe obereka ndi zina zambiri.

Ndani sayenera kumwa mafuta a nsomba?

Ngakhale zili ndi zinthu zambiri zopindulitsa, mafuta awa sangathe kudyedwa ndi aliyense. Pali zotsutsana zingapo momwe zimagwiritsidwa ntchito pocheperako:

• mimba
• yoyamwitsa
• hypervitaminosis ya vitamini A kapena D,
• matenda a chithokomiro
• kulephera kwa aimpso
• matenda a chiwindi
• ma gallstones.

Sitikulimbikitsidwa kugwiritsa ntchito mankhwalawa kwa anthu azaka zopitilira 60.

Kuphatikiza apo, muyenera kukumbukira kuti ndizopangidwa ndi zinthu zina zonse, chifukwa chake iwo omwe amakonda kuchita ziwengo ayenera kusamaliranso. Komanso, ndi mankhwala omwe amachepetsa kuthamanga kwa magazi, choncho ma hypotensives amayenera kuyang'aniridwa ndikuyang'aniridwa komanso ochepa.

Kodi ndizotheka kuwedza mafuta ndi cholesterol yayikulu: asayansi ofufuza

Ndipo mafuta am'madzi amakhudza bwanji anthu omwe ali ndi cholesterol yayikulu? Kodi odwala omwe ali ndi atherosulinosis angatenge izi? Kafukufuku wambiri amayankha funsoli. Asayansi mkati mwa zaka zapitazi adatchulapo kanthu kuti a Eskimos samadwala matenda amtima. Zotsatira za kusanthula, kulumikizana kunakhazikitsidwa pakati pa izi ndi thanzi la Eskimos, lomwe limayimiriridwa makamaka ndi nsomba zam'nyanja, ndiye kuti, olemera mu mafuta a OMEGA-3 acid.

Kuyesa pambuyo pake kunachitika pa agalu. Mwachitsanzo, nyamazo zidakodwa mozungulira ndi chotupa cha m'magazi, kenako ndikugawika m'magulu awiri: imodzi idapatsidwa chakudya chokhala ndi cholesterol yayikulu, ndipo inayo inali yofanana, koma ndi mafuta a nsomba. Pambuyo pofufuza zotsatira, zinafika kuti zotsalazo zimachepetsa arrhythmia ndikuletsa kupezeka kwa necrosis.

Kuyesa kambiri kwa asayansi kwatsimikizira kuchuluka kwa mafuta am'madzi kuti apewe kupangika kwa magazi ndi ma atherosulinosis, komanso kuthekanso kuchepetsa zomwe zili mu cholesterol "zoyipa" ndi 35%%%. Dziwani kuti kuchepa kumachitika pambuyo masiku 7 mutatenga chinthu.

Momwe mungamwe mafuta am nsomba ndi cholesterol yayikulu?

Momwe mungatenge mafuta am'madzi kuti muchepetse cholesterol? Akatswiri amachenjeza kuti kudya kwake kuyenera kukhala kosapangidwa bwino. Ngati mumagwiritsa ntchito mosasamala, sikuti kumangoletsa cholesterol, koma, m'malo mwake, kumawonjezera mwayi wamavuto m'mitsempha yamagazi ndi mtima. Kuchuluka kwazomwe zimabweretsa kumapangitsa kuti cholesterol "choyipa" chikwere.

Mlingo wofunikira umatsimikiziridwa malinga ndi umunthu wake. Zimatengera zaka, kupezeka kwa matenda, kagayidwe, kulemera kwa thupi, zochitika ndi zina. Chifukwa chake, ndibwino kusankha kuchuluka kofunikira kwa mafuta a nsomba tsiku ndi tsiku ndi dokotala. Kuchuluka kwa kuchepetsa cholesterol yamagazi kumakhala mu 1 mpaka 4 g patsiku.

Madokotala samalimbikitsa kuti mutenge mankhwala pamimba yopanda kanthu. Izi sizikugwiritsa ntchito mawonekedwe amadzimadzi okha, komanso makapisozi. Pakulandiridwa koteroko, kuphwanya kwam'mimba kungachitike.

Muyenera kumwa mafuta a nsomba pokhapokha mukamadya.

Kutalika kwa kugwiritsa ntchito cholesterol komanso kusintha kwina konse kwa thupi kumayenera kukhala pamwezi. Komabe, simuyenera kumwa ngakhale pang'ono. Kugwiritsa ntchito mankhwalawa kwa nthawi yayitali kumatha kuchepetsa mayamwidwe a tocopherol (vitamini E) ndikutsogolera ku hypovitaminosis yake. Ndikwabwino kupumula kwa mwezi umodzi, ndikubwereza maphunzirowo.

Momwe mungachepetse cholesterol kunyumba

M'malo mwake, kuchepetsa cholesterol "yoyipa" sikokwanira. Ndikofunikanso kuwonjezera zabwino.

HDL imatha kuthana ndi zolembera, ndikofunikira kwambiri kuti kuchuluka kwa cholesterol "yabwino" ndikwabwinobwino. Anthu ambiri omwe akumana ndi vuto la zombo zotsekedwa amakhala ndi zochulukirapo za "zoyipa" komanso zotsika za cholesterol "yabwino".

Nthawi yomweyo, simukuyenera kuchita mopitirira muyeso ndikuyesera kuchotsa LDL kwathunthu kuchokera ku menyu yanu. Kungoti ndizofunikira kwa thupi monga HDL. Ndi maselo ochepera ochepa omwe amachititsa kukula kwa minofu. Kuperewera kwa cholesterol "yoyipa" kumatha kutsogolera thupi ku dystrophy.

Pamafunika kuwongolera komanso kusamala. Kungokhala motere thupi lanu limagwira ntchito popanda zolephera.

Mukamayesa cholesterol (magazi amatengedwa kuchokera m'mitsempha), zotsatira zake zimaperekedwa mwa mawonekedwe a cholesterol yathunthu, HDL ndi LDL. Mitundu yazikhalidwe zamunthu wathanzi ndi izi:

• Chopsterol chonse: chizowoneka mwa amuna ndi akazi ndi 3.0 - 6.0 mmol / l
• LDL mwa akazi: wamba 1.92 - 4, 51 mmol / l, mwa amuna 2.25 - 4.82 mmol / l
• HDL mwa akazi: muyezo ndi 0.86 - 2.28 mmol / L; mwa amuna 0,7 - 1.73 mmol / L.

Ngati zomwe mumayendera sizikugwirizana ndi gawo lomwe mwapatsidwa, ndiye nthawi yoti muchitepo kanthu.

Masiku ano, pali njira zitatu zochepetsera cholesterol yoyipa "m'magazi: mankhwala, zakudya (chifukwa chowunikira zakudya) ndi kusintha kwa moyo. Tiyeni tiyambe ndi zomaliza, monga zosavuta.

Momwe mungachepetse cholesterol ndi mankhwala osokoneza bongo

Ngati zonse zapita patali kwambiri ndipo mwapezeka kale kuti muli ndi matenda a mtima kapena ngati mwakumana ndi vuto la mtima kapena matenda opha ziwalo, ndiye kuti ndi cholesterol yayikulu, mankhwala adalembedwa kale.

Ziyenera kuchenjezedwa: Mankhwala ochepetsa cholesterol amakhala ndi zovuta zambiri zowopsa, kotero kuti kugwiritsa ntchito kwawo kumatheka pokhapokha ngati atayeza mozama komanso molingana ndi umboni wa dokotala.

Pali mitundu iwiri ya mankhwala ochepetsa cholesterol: ma statins ndi michere ya michere.

Gulu la mankhwalawa liyenera kuthandizidwa mosamalitsa, popeza kugwiritsidwa ntchito kwawo kumayimitsa thupi kupanga mevalonate, chinthu chomwe chimayambitsa kupangika kwa cholesterol, kotero, pamene zinthu izi zimatsitsidwa, kuchuluka kwa cholesterol m'magazi motero kumachepa.

Koma sikuti zonse ndizophweka, kuchepetsa mafuta a cholesterol, pali kuphwanya njira zina zofunika. Mevalonate imagwira ntchito zofunika kwambiri m'thupi, kutseka kupanga zinthuzi kumabweretsa vuto la adrenal, komwe kumayambitsa edema, njira zingapo zotupa, kusabereka, chifuwa, mphumu, kuchuluka kwa shuga m'magazi, komanso kuwonongeka kwa ubongo.

M'mafakisi, mutha kupeza mitundu yotsatirayi yama statins yokhala ndi zochitika zosiyanasiyana zotsitsa mafuta a cholesterol:

• Rosuvastatin - amachepetsa cholesterol ndi 55%
• Atorvastatin - ndi 47%
• Simvastatin - 38%
• Fluvastatin - 29%
• Lovastatin - 25%

Fibroic acid

Gulu lachiwiri lalikulu limaphatikizapo mankhwala omwe amachepetsa cholesterol yamagazi kuchokera pagulu la fibroic acid. Chizindikiro cha mankhwala a gulu la fibroic acid ndikuthekera kwawo kuchepetsa ma triglycerides ndi lipoproteins yotsika, komanso kumachulukitsa kuchuluka kwa lipoproteins yapamwamba yomwe imalimbana bwino ndi cholesterol yoyipa. Zothandiza kuchokera ku michere ya michere zimatha kumanga ku bile ndikutchingira kapangidwe ka cholesterol ndi thupi la munthu.

Akatswiri amapereka ziwonetsero zomwe zikusonyeza kuti kumwa kwa masiku 30 a group la fibroic acid amatsitsa cholesterol ndi 35-40%, triglycerides ndi 20%.

Ambiri mwa mankhwalawa amathandizidwa kudzera mu impso, chifukwa cha kusokonezeka kwazomwe zimagwira ntchito ziwalo izi, kutenga michere ya micro sikuvomerezeka. Zotsatira zoyipa zomwe zingachitike mukamamwa mankhwala ochepetsa cholesterol kuchokera pagulu la michere ya michere imayanjana, choyambirira, ndikuphwanya kwachilendo kwa kugwira ntchito kwa m'mimba.

Monga mukuwonera, ndikofunikira kutengera mapiritsi pokhapokha ngati zonse zikuchitika, pomwe zonse zikuyenda kale kwambiri zomwe simungathe kuchita popanda madokotala

Zosakaniza

• 350 g adyo
• 200 g mowa

Pogaya adyo mu chopukusira nyama ndikutsanulira kapu ya mowa kapena vodika, mulole kuti ituluke m'malo amdima kwa masiku 10.

Mankhwala amayenera kudyedwa pang'onopang'ono, kuyambira madontho awiri, kubweretsa madontho 15-20 mkati mwa sabata, katatu patsiku musanadye, ndibwino kuti muchepetse tincture ndi mkaka. Kenako, malizitsani kutenga 20 madontho 2 kupita 2 sabata lotsatira. Njira iyi siyenera kubwerezedwanso pafupipafupi, ndi yokwanira 1 mu zaka 3.

• theka la kapu ya ma bulu
• 1 tbsp. valerian muzu wonunkhira
• 1 chikho uchi

Muzu wogawana, katsabola ndi uchi ziyenera kusakanikirana bwino. Onjezerani 1 lita imodzi ya madzi otentha pa osakaniza, lolani kuti tsiku limodzi. Pitirizani kulowetsedwa chifukwa mufiriji ndi kudya 1 tbsp. supuni 3 pa tsiku kwa mphindi 30 asanadye.

• 2 makapu maolivi
• 10 cloves wa adyo

Iyi ndi njira yosavuta yopangira mafuta a adyo, omwe angagwiritsidwe ntchito mbale iliyonse, monga zokometsera ndi saladi ndi zinthu zina. Muyenera kungoboola adyo, kumeza pang'onopang'ono ndi chosindikizira cha adyo ndikukakamira mumafuta a mlungu umodzi - mafuta abwino a adyo omwe amatsitsa cholesterol.

Izi ndi zonse lero. Khalani athanzi!

Mafuta a cholesterol

Lingaliro la zomwe zimachitika pokhudzana ndi cholesterol ndizosamveka bwino. Mwa anthu osiyanasiyana, izi zimatha kusiyanasiyana kuyambira 3,6 mpaka 7.8 mmol / l, kutengera zaka, jenda, masewera olimbitsa thupi. Mwa munthu wathanzi, mulingo wabwinobwino wa chinthuchi m'magazi amadziwika kuti ndi 5.18. Zoposa 6.2 zimafunikira kale kufotokozera zifukwa zomwe akuwonjezera komanso kusintha. Patsiku lililonse, kudya mafuta ambiri m'thupi osaposa 500 mg ndiye kuti ndiye chizolowezi. Mwanjira ina, mukamadya mazira awiri a nkhuku mumakhala mukuposa zomwe mumakonda. Pofuna kuthana ndi zinthu zovulaza ndi zakudya, muyenera kukhala ndi malingaliro omwe zakudya zomwe zimakhala ndi cholesterol ndikuyesera kuzipewa. Zambiri mwa izo ndimazira a nkhuku, kirimu wowawasa, mafuta, nyama ndi maswiti. Tiyeni tiwone bwino za malonda omwe kumwa kwawo kumayenera kukhala kwa anthu omwe ali pachiwopsezo.

Mfundo zachakudya zokhala ndi mafuta ambiri

20-25% yokha ya cholesterol yomwe imalowa m'thupi ndi chakudya, zina zonse zimapangidwa m'chiwindi, asayansi ambiri amakhulupirira kuti palibe ubale wachindunji pakati pa cholesterol m'magazi ndikuyimitsidwa kwake ndi chakudya. Komabe, tikulimbikitsidwa kuti muchepetse kudya mafuta a cholesterol ndi chakudya: amapezeka mu kuchuluka kwambiri kwa chiwindi (chiwindi, impso, ubongo, mtima, udder), nyama yamitundu yamafuta, batala, mkaka wazakudya zamafuta ambiri.

Anthu omwe ali ndi kuthamanga kwa cholesterol yamagazi amalangizidwa kuti asiye kudya zakudya zomwe zimakhala ndi mafuta achilengedwe komanso mafuta a transgenic. Omalizawa amapezeka mu chakudya chochuluka, masoseji ndi zinthu zambiri zopangidwa mu confectionery, zomwe zimaphatikizapo margarine ndi mafuta ena ophikira. Mafuta ochulukitsa amapezeka makamaka muzakudya zomwe zimakhala ndi cholesterol yambiri. Zinthu zamasamba zomwe siziyenera kuphatikizidwa ndi cholesterol yapamwamba ndizophatikiza mafuta a kanjedza ndi coconut.

Inde, zogulitsa mkaka ziyenera kupezeka mu chakudya, koma osati zonse. Ndikofunikira kukana mafuta amkaka amkaka, monga kirimu, kirimu wowawasa, tchizi zamafuta. Mkaka ndi wathanzi, koma mafuta ake sayenera kupitirira 1.5%, kefir ndi yoghurts siziyenera kukhala ndi 2% mafuta, ndi tchizi - osapitirira 35%.

Mwa zakudya zamapuloteni zomwe zimachokera ku nyama, zokonda ziyenera kuperekedwa kwa nsomba ndi nsomba zam'madzi (zimalimbikitsidwa kudyedwa kamodzi kawiri pa sabata), nkhuku ndi nyama zodyera (kalulu, nyama yamwana wamchere, ng'ombe). Mwa njira, mafuta a nsomba okhala ndi cholesterol yambiri ndi othandiza. Pokonzekera nyama, ndikofunikira kuchotsa mafuta onse owoneka, kuchotsa khungu ku mbalame. Njira zabwino kwambiri zophikira kuphika mu uvuni ndi kuwotchera, muyenera kukana zakudya zokazinga, chifukwa mukazinga, mafuta nthawi zambiri amagwiritsidwa ntchito, ndipo zinthu zambiri zovulaza thupi zimamasulidwa.

Protein ya mazira ndiyofunikanso ku thupi, kotero simuyenera kusiya mazira kwathunthu. Amaloledwa kugwiritsa ntchito ma protein opangira mapuloteni ndi kuphatikizira yolk imodzi, kapena mazira 1-3 owiritsa kwambiri sabata.

Udindo wamafuta m'thupi la munthu

Udindo wamafuta m'thupi ndi wofunikira kwambiri, chifukwa ndi omwe amapangira mphamvu zamafuta ambiri. Mafuta ochulukirapo, kuphatikiza, amateteza thupi la munthu kuzizira, komanso ziwalo zamkati - pakuwonongeka.

Mafuta ndi chomera komanso chinyama. Ndi mafuta abwinobwino, thupi la munthu wathanzi limawalimbikitsa chimodzimodzi.

Komabe, mafuta amanyama ndizofunikira kwambiri, ndipo gawo la mafuta oterewa mthupi la munthu ndilofunika kwambiri, chifukwa ena mwa iwo (mwachitsanzo, batala) amakhalanso ndi mavitamini. Kuchokera pakuchuluka kwamafuta m'thupi la munthu, malo ogulitsa mafuta amasonkhana. Ndi kulimbitsa thupi pang'ono, munthu wamkulu ayenera kulandira pafupifupi 80-100 g yamafuta patsiku.

Pochita zophikira, mafuta amagwiritsidwa ntchito popanga mbale kuchokera ku zakudya zama calorie otsika, monga masamba. Chifukwa mafutawa amathandizira kuti azikhala ndi zakudya zopatsa mphamvu. Kuphika mafuta kwautali kwambiri mu msuzi komanso zakudya zina zophika zimasintha makomedwe awo ndi kununkhira, ndipo amapeza kununkhira kwamafuta. Mukamadya, kumalimbikitsidwa kuyika batala m'mbale yotsirizidwa musanayipatse wodwala. Mukamayamwa kwambiri, kutentha kwa mafuta kumasinthasintha, ndipo zinthu zomwe zimapangidwa munthawi imeneyi zimakwiyitsa gawo lachiberekero ndi chikhodzodzo. Chifukwa chake, ndimatenda a chiwindi, zakudya yokazinga zimatsutsana.

Mitundu yonse yamafuta iyenera kuperekedwa muzakudya. Pa nthawi yothira kutentha, mafuta amasungunuka. Mafuta osungunuka a ng'ombe ndi 42-52 ° C, mwanawankhosa - 44-55 ° C, nkhumba - 28-48 ° C, nkhuku - 26-40 ° C.

Mukaphika msuzi, mafuta amasonkhanitsidwa pansi. Ndi kuwira mwachangu, emulsification yamafuta amachitika (ndiye kuti, mapangidwe a thovu). Mafuta oterewa amapereka msuzi kukhala wopanda tanthauzo ndi sokosi. Ichi ndichifukwa chake ma broth amayenera kuwiritsa kuwira pang'onopang'ono.

Mukamayala zakudya, mafuta amathandizidwa ndi okosijeni wam'mlengalenga. Zakudya zikaphikidwa m'mbale zachitsulo, oxidation umathamanga. Mafuta okhala ndi okosijeni amachititsa kukhumudwa kwa matumbo. Akatentha pamwamba pa 180 ° C, mafuta amawola, amasuta.

Mafuta ndi chiyani?

Mafuta ndichimodzi mwazinthu zofunika kwambiri pakulimbitsa thupi. Izi ndi:

• pamodzi ndi chakudya chamafuta, amakhala gwero lofunikira lamphamvu. Gramu imodzi yamafuta, oxidizing m'thupi, imapatsa oposa 9 kcal, pomwe gramu imodzi ya chakudya - pafupifupi 4 kcal,
• momwe mphamvu zamagetsi zimagwirira maselo ndimayendedwe amaselo,
• ndi gawo lamatumbo amanjenje,
• chofunikira pakuchita bwino kwa ubongo, kuganizira, kukumbukira,
• Tetezani khungu kuti lisaume, kupanga chotchinga cha lipid.
• pangitsa thupi kuthana ndi matenda opatsirana, popeza kuti mafuta amafalitsa zinthu zofunikira m'thupi: ma phosphatides (phospholipids), mavitamini osungunuka a mafuta (A, D, E ndi K),
• amathandizira kupanga bile
• kupangira mahomoni ndi ma prostaglandins,
• thandizani kugwiritsa ntchito bwino mapuloteni ndi zakudya,
• ndi gwero lokhalo lamafuta acids.

Kutengera ndi zomwe tafotokozazi, kupatula kapena kuletsa kwambiri zakudya zamafuta m'thupi zitha kuvulaza thanzi la munthu. Ngati munthu akufunika kusungidwa mphamvu, thupi limadziunjikira momwe amathandizira kwambiri - mafuta. Uwu ndi mtundu wamasungidwe amthupi. Mothandizidwa ndi nkhokwe izi mutha kubwezeretsanso mphamvu zanu pantchito zolimbitsa thupi komanso machitidwe olimbitsa thupi. Kuphatikiza apo, timalimbikitsidwa kudya zakudya zamafuta ochulukirapo nthawi yachisanu, chifukwa zimalepheretsa kuti thupi lizizizira.Mafuta osakwanira angayambitse mavuto azaumoyo, kuphatikiza:

• khungu louma, lolimba
• Tsitsi louma, lotuwa kapena tsitsi,
• kukula kubwezeretsa
• kukana kochepa kwa chimfine ndi matenda opatsirana,
• kuchiritsa kwamabala
• mavuto ammood, kukhumudwa, kusowa chidwi.

Ntchito zamafuta mthupi

Physiology, mankhwala, sayansi yamapangidwe azinthu zikuluzikulu zikukula kwambiri mothandizana ndi kubwera kwatsopano kwa zida zofufuzira. Zambiri zasayansi zikuwoneka mosalekeza, poganizira momwe ntchito zoyambira zamafuta mthupi zitha kuyimiridwira pakuphatikizidwa.

• Mphamvu. Zotsatira za oxidative cleavage, 1 kcal ya mphamvu imapangidwa mosadziwika kuchokera ku 1 g yamafuta, omwe amochulukitsa kuchuluka komweko kwa mapuloteni ndi chakudya.
• Zoyang'anira. Zinakhazikitsidwa kuti chifukwa cha zochita za kagayidwe kachakudya, 1 g yamafuta m'thupi imapanga 10 g ya "mkati" yamadzi, yomwe imatchedwa molondola. Madzi omwe timapeza ndi zakudya ndi zakumwa amatchedwa "zakunja", zakunja. Madzi ndi chinthu chosangalatsa chomwe chimakonda kuphatikizana m'magulu - othandizira. Izi zimasiyanitsa mawonekedwe amadzi omwe akhala akusungunuka, kuyeretsa, ndi kuwira. Momwemonso, mtundu wamadzi wopangidwira thupi ndi kulandira kuchokera kunja ndiosiyana. Madzi achilendo ayenera kupangidwa, ngakhale gawo lake silinakhazikitsidwebe.
• Zokongoletsa ndi pulasitiki. Mafuta, okha kapena osakanikirana ndi mapuloteni, chakudya, amatenga nawo mbali popanga minofu. Chofunika kwambiri ndi zigawo za cell membrane, zomwe zimapangidwa ndi lipoproteins - kapangidwe kake ka lipids ndi mapuloteni. Mkhalidwe wabwinobwino wa lipid wosanjikiza khungu limapereka kagayidwe ndi mphamvu. Chifukwa chake mawonekedwe ndi pulasitiki zamafuta mumaselo amaphatikizidwa ndi ntchito yoyendetsa.
• Kuteteza. Mafuta osunthika omwe amagwira ntchito amasunga kutentha, amateteza thupi ku hypothermia. Izi zikuwoneka bwino mu chitsanzo cha ana akusambira munyanja yozizira. Ana omwe ali ndi mawonekedwe ochepa a mafuta onunkhira amauma mwachangu. Ana omwe ali ndi mafuta abwinobwino amthupi amatha kutenga madzi kwa nthawi yayitali. Wosanjikiza mafuta achilengedwe ziwalo zamkati zimawateteza kumphamvu zina kuchokera kuzinthu zosakanikirana. Mafuta ochepa a thupi amakhala ndi ziwalo zambiri.
• Kupereka. Mafuta achilengedwe nthawi zonse amakhala osakanikirana omwe amakhala ndi zinthu zina zomwe zimagwira ntchito pazamoyo. Udindo wamafuta m'thupi umagona munthawi yomweyo: zofunika za mavitamini, mavitamini ofanana ndi mavitamini, ma sterols, ndi ma lipids ovuta.
• Zodzikongoletsera komanso zaukhondo. Wochepa mafuta wosanjikiza pakhungu amampangitsa kukhala wolimba, wotanuka, amateteza ku kung'ambika. Kukhulupirika kwa khungu lopanda ma microcrack sikumapatula ma virus.

Mukufuna mafuta ochulukirapo bwanji patsiku?

Kufunika kwa munthu aliyense kuyenera kutsimikiziridwa pakuganizira zinthu zambiri: zaka, mtundu wa zochita, dera lomwe akukhala, mtundu wa malamulo. Mukamasewera masewera, ndibwino kufunsa katswiri yemwe angayang'anire mawonekedwe a munthu aliyense payekha. Ndikofunika kukumbukira kuti mafuta amanyama ndi cholesterol amabwera ndi chakudya motsatana, pangani zakudya zomwe zili ndi zigawo zonse.

Yankho la funso "Kodi munthu aliyense ayenera kudya mafuta angati patsiku?"

• kuchuluka kwamafuta onse ndi 80-100 g,
• mafuta a masamba - 25-30 g,
• PUFA - 2-6 gr,
• cholesterol - 1 g,
• phospholipids - 5 g.

Pazonse, zamafuta azakudya za tsiku ndi tsiku ayenera kukhala pafupifupi 30%. Okhala m'zigawo zakumpoto amatha kuwonjezera mafuta pazakudya zawo za tsiku ndi tsiku mpaka 40%.

Mafuta ochulukirapo amapezeka m'mafuta a masamba oyipitsidwa (mpaka 99.8%), mu batala - mpaka 92,5% yamafuta, m'm margarines - mpaka 82%.

• Kumbukirani kuti imodzi mwazinthu zopangira margarine ndikupaka mafuta a masamba ndi hydrogen. Njirayi imatchedwa hydrogenation. Pankhaniyi, malonda amapanga ma isomers omwe ali ndi vuto la kuthupi - trans isomers. Posachedwa, njira ina yopangira margarine yakhala ikugwiritsidwa ntchito - kusintha mafuta a masamba. Palibe ma isoma oyipa omwe amapangidwa. Margarine adapangidwa ku France kumapeto kwa zaka za m'ma 1800 kuti adyetse osauka komanso asitikali. Monga momwe kungathekere, margarine sayenera kupatulidwa muzakudya.

Pazinthu zamkaka, mafuta omwe amapezeka amatha kufika 30%, m'mbale - 6%, m'matima olimba - 50%.

Popeza kufunikira kwa ma PUFA, zomwe zimapezeka muzolemba zawo ziyenera kukumbukiridwa.

Mndandanda wazofunikira zamafuta achilengedwe omwe amalimbikitsidwa kuti azidya tsiku ndi tsiku ali ndi cholesterol. Timalandira kuchuluka koyenera tikamadya mazira, batala, mafuta. Sayenera kuzunzidwa.

Ma phospholipids okhudzana ndi zovuta lipids ayenera kukhalapo chakudya. Amathandizira kuyendetsa zinthu zamafuta mumthupi, kugwiritsa ntchito kwawo moyenera, kupewa mafuta kuchepa kwama cell a chiwindi, amatulutsa kagayidwe kokwanira. Ma phospholipids amapezeka ambiri mu yolk ya mazira, chiwindi, mkaka wa mkaka, kirimu wowawasa.

Mafuta Oonjezera Pazakudya

Ndi mafuta ochulukirapo muzakudya za tsiku ndi tsiku, njira zonse za metabolic zimaperewera. Mafuta ochulukirapo mu chakudya amabweretsa ku predominance ya kudzikundikira njira pakugawa zimachitika. Kuwonongeka kwamafuta kwamaselo kumachitika. Satha kuchita ntchito zolimbitsa thupi, zomwe zimakwiyitsa matenda ambiri.

Kuperewera kwa mafuta mu chakudya

Ngati pali mafuta ochepa, mphamvu zamagetsi zimasokonekera. Gawo lina limatha kupangidwa kuchokera ku zotsalira za mamolekyulu omwe amapangidwa pakugwiritsa ntchito mapuloteni, chakudya. Ma acids ofunika sangapangike m'thupi. Chifukwa chake, ntchito zonse za ma asidizi sizikwaniritsidwa. Izi zimabweretsa kutaya mphamvu, kuchepa kukana, kuphwanya cholesterol kagayidwe kake, kukondera kwa mahomoni. Kuperewera kotheratu kwamafuta mu chakudya ndikosowa. Kupanda zinthu zofunikira zamafuta kumatha kuchitika ngati osagwirizana ndi malamulo ophatikiza mafuta azakudya.

Maganizo a madokotala ndi kuwunika kwa odwala

Pafupifupi odwala onse omwe adatenga mafuta a nsomba ndi cholesterol yayikulu adazindikira kuchepa kwa kuchuluka kwa magazi ake. Dziwani kuti ambiri a iwo amagwiritsa ntchito mankhwalawo pamalangizo a dokotala komanso moyang'aniridwa ndi iye, ndiye kuti, nthawi ndi nthawi ankapereka magazi kuti azisamalira. Madokotala amathandizira mankhwalawa ndikutsimikizira zotsatira zabwino. Komabe, madokotala amagogomezera kuti pankhaniyi, muyenera kumwa mafuta a nsomba motsogozedwa ndi cholesterol mphamvu. Mlingo wokhawo wosankhidwa bwino ndi womwe ungakhale ndi zotsatira zowonjezera.

Chifukwa chake, titha kunena kuti mafuta a nsomba ndi cholesterol yambiri atha kuphatikizidwanso. Kuphatikiza apo, kugwiritsa ntchito mafuta a nsomba kumathandizira kuti kagayidwe kazinthu, komanso kuchepetsa mafuta m'thupi. Chachikulu ndikusankha mlingo wofunikira tsiku lililonse ndikupereka magazi pafupipafupi kuti mumve zomwe zili.

Kodi cholesterol ndi chiyani?

Kufunika kwa gawo la cholesterol m'thupi la munthu kumafotokozedwa ndi ntchito zake zambiri. Popeza ndichinthu chomanga ma membrane a ma cell. Chifukwa cha kupezeka kwake, vitamini D ndi mahomoni amapangidwa. Zimafunikira kuti chitetezo cha mthupi chiziteteza. Udindo wake pa thanzi la munthu ndi wofunikira kwambiri.

Imapezeka muubongo. Udindo wake pamoyo wamunthu ndi wofunikira kwambiri. Komabe, pali nthawi zina zomwe cholesterol imatha kukhala yoopsa. Chifukwa cha ichi, testosterone yam'muna imapangidwa.

Ma acid akhungu amapangidwa m'chiwindi kuchokera ku cholesterol. Chifukwa cha iwo, chimbudzi cha mafuta chimayendetsedwa. Ikugwiritsa ntchito popanga kuti ma membrane a ma cell amapangidwa. Phindu ndi zovulaza za cholesterol zimawonekera kutengera mtundu wa lipoproteins. Amapangidwa ndi cholesterase.

Pafupifupi 80% ya pawiri imapangidwa ndi thupi.. Kapangidwe ka cholesterol m'chiwindi ndi matumbo ang'ono. Zotsalazo zimadyedwa ndi chakudya. Zomwe zimapezeka kwambiri za lipoprotein ndi nyama yamafuta, batala.

Malinga ndi kafukufuku wa WHO, munthu wamba sayenera kudya zosaposa 0,3 g za chinthucho ndi chakudya. Voliyumu iyi imakhala mu lita imodzi ya mkaka yomwe imakhala ndi mafuta a 3%. Mankhwala ofanana ndi lipoproteins amathanso kupezeka mu 150 g ya soseji yosuta ndi 300 g ya nkhuku. Ndikokwanira kudya mazira a nkhuku imodzi ndi theka kuti mukwaniritse mafuta a cholesterol.

Pafupifupi, anthu amamwa pafupifupi 0,43 ga lipoproteins. Izi ndizokwera pafupifupi 50% kuposa zabwinobwino. Komabe, ngati muloproteins osakwanira mwa mayi wapakati, kubadwa msanga kumachitika. Izi zimathandiza kumvetsetsa zomwe mulingo wawo umakhudza.

Ndikofunika kudziwa mbali yosangalatsa yogwiritsa ntchito zakudya zamafuta ndi achi French. Mwamwambo amadya lipid yambiri, koma ali ndi odwala ochepa omwe ali ndi matenda amtima kuposa azungu ena. Chomwe chimapangitsa izi ndizomwe zimamwa mowa wambiri.

Cholesterol yomwe ili muzinthu zambiri imakhala ndi phindu lofunikira mthupi. Nthawi zina, ndikapatula pachakudya, chiopsezo chotenga matenda ena nchotheka. Ngati mumadya zakudya zamafuta kwambiri, kulemera kwa munthuyo kumayamba kuchuluka msanga. Komabe, sikuti zonse ndizophweka. Ubwino wa cholesterol umatengera mtundu wake komanso kuchuluka kwake. Mukachotsa zakudya zokhala ndi lipoprotein m'zakudya, izi zimatha kubweretsa mavuto.

Thupi laumunthu silingakhalepo popanda mafuta. Ndikofunika kuti muzigwiritsa ntchito pang'ono. Mafuta ndichinthu chofunikira chomanga chamamembala am'mimba. Ndi kugwiritsidwa ntchito kwake, ma sheels sheels am'mitsempha yama mitsempha amapangidwa.Chifukwa cha zomwe zili bwino kwambiri m'magazi, thupi limatha kuyankha moyenera zomwe zimachitika. Ndi bwino kudya zakudya zomwe zimakhala ndi lipoprotein - "zabwino."

Ngati cholesterol m'thupi sikokwanira, sipadzakhalanso chilichonse chokwanira kuti ipange mahomoni ogonana. Izi zitha kuchititsa kuti kubereka kubereka. Mavitamini monga E, A, D amalowa mthupi ndi mafuta .. Chifukwa cha iwo, kukula kwa tsitsi, kusalala kwa khungu komanso thanzi lonse kumalimbikitsidwa.

Kuvulala kwa cholesterol kumawonedwa pokhapokha kukwera kwambiri kapena kochepa m'thupi. Pali zovuta zingapo:

• Atherosulinosis Lipid imatha kukhala yowopsa pakuwunjikana m'makoma amitsempha yamagazi. Chifukwa cha izi, mitundu yosanja. Imakula ndipo imatha kutha. Zotsatira zake, kutsekeka kwa chotengera kumachitika. Kutuluka kwa magazi kumasokonezeka, zomwe zikutanthauza kuti chiwalo china chimalandira mpweya wokwanira. Ndiowopsa kwa minofu necrosis. Matendawa amatchedwa atherosulinosis.
• Matenda a Gallstone. Zambiri za lipoprotein zapamwamba ndizowopsa pa biliary system. Ma lipid amaphatikizidwa kudzera m'chiwindi. Ngati ma enzyme ochepa apangidwa, cholesterol yoyipa siyikumbidwa chokwanira. Izi zimathandizira kulowa kwa lipoproteins mu ndulu. Zotsatira zake, kupanga miyala ndikotheka.
• Matenda oopsa Chovulaza chachikulu chochokera ku cholesterol yayikulu chikhoza kukhala kuwonjezeka kwa magazi. Izi zimachitika chifukwa cha kuchepa kwa lumen ya m'mitsempha yamagazi pakupanga zolembera.
• Kunenepa kwambiri Ndi kuchuluka kwa lipoproteins, lipid metabolism m'magazi imasokonekera. Izi zimatha kubweretsa kuchulukana kwamafuta ndi kunenepa kwambiri. Matendawa amakhudza anthu omwe samadya bwino, osunthira pang'ono, komanso amamwa kwambiri mowa.
• Matenda olera. Mwa amuna, omwe ali ndi ziwonetsero zochulukirapo za lipoprotein, momwe magwiridwe antchito amberekedwe amasokonezeka. Mitsempha yamagazi yomwe imapereka magazi ku pelvis yopapatiza. Prostate imalandira mpweya wokwanira. Erection wasweka.

Milingo ya Lipoprotein imadalira mibadwo. Chiwopsezo cha zolembera chikukula pambuyo pa zaka 45.

Udindo wa chiwindi mu lipid metabolism

Kuongolera kagayidwe ka lipid ndi imodzi mwazinthu zazikulu pantchito ya chiwindi. Amatulutsa ma bile acid, pamtundu wochepa womwe mafutawa sanakidwe. Madokotala ambiri odziwa ntchito amalankhula zofunikira za chiwindi mu lipid metabolism. Kuti mumvetsetse kuti ndi chiwalo chiti chomwe chimayang'anira mafuta a cholesterol, kudziwa zomwe zimapangidwa kumathandiza.

Gawo la lipoprotein limapangidwa m'chiwindi. Izi zikuwonetsa chidwi chachikulu cha ntchito ya thupi pa thanzi. Kufunika kwa metabolidi ya lipid m'chiwindi kumawonetsa kufunikira kowunika thanzi poyendera dokotala pafupipafupi. Cholesterol biosynthesis imaponderezedwa ndi ma lipoprotein amkati.

Udindo wa chiwindi mu lipid metabolism ndi wofunikira kwambiri, chifukwa chake muyenera kuyang'anira mawonekedwe a ziwalozi. Kuzindikira momwe cholesterol imapangidwira kumathandizira kudziwa zamitundu ya lipoprotein.

Pali mitundu yotere ya cholesterol:

• HDL (kachulukidwe kakakulu). Lipoprotein yamtunduwu imatchedwanso lipid yabwino. Izi lipids muli mapuloteni. Mafuta amtunduwu amagwira ntchito yoyeretsa makhoma amitsempha yamagazi kuti apangidwe. Lipoproteins zowonjezera zimasinthidwa kukhala chiwindi kuti zikonzedwe. Chifukwa cha izi, zotengera zimabwezeretsedwa, zolembera zomwe zimachitika ndi atherosulinosis resolution. Ubwino wawo kwa thupi ndiwofunika.
• LDL (kachulukidwe kotsika). Mafuta awa amatchedwa oyipa. Kupatula kwake ndikutumiza kwa lipoproteins kwa zotumphukira. Ndi mtengo wapamwamba wa LDL, mapepala amawonekera mkati mwa zotengera.
• VLDL. Dzinalo lina ndi "cholesterol yoyipa kwambiri." Mafuta awa amakhala ndi kachulukidwe kakang'ono kwambiri. Ndi chiwopsezo chowonjezeka cha VLDL, chiopsezo cha matenda a mtima ndi chachikulu. Mwina kukula kwa matenda ashuga, matenda a impso, hepatitis.
• LABP. Ma lipoprotein oterewa amakhala ndi mphamvu yapakatikati. Amagwira ntchito ngati lipoproteins yoyipa.

Kulondola kwa chithandizo kumatengera kudziwa kwa mitundu iyi ya cholesterol komanso mavuto omwe amadza pomwe amawonjezeka kapena kuchepa. Ndikofunikira kudziwa kuti cholesterol ndi cholesterol ndi amodzi ndi ofanana.

Mitundu ya akulu ndi ana

Cholesterol imayeza mu mol / L. Mlingo wake umatsimikiziridwa pakuwunika kwa biochemical. Ndi kuchuluka kwa lipoprotein mwa akazi, thupi limayamba kumanganso. Izi zimatulutsa mahomoni ochulukirapo. Izi zimachitika zaka khumi zilizonse. Kuyesedwa kwa magazi komwe kumayeza kuchuluka kwa lipoprotein kumathandizira kuzindikira zonyansa.

Mlingo wamphongo wamwamuna umayesedwanso mmol / L. malinga ndi ziwerengero zachimuna pamatenda amtima, chiopsezo cha kufalikira kwam'mimba ndizambiri, poyerekeza ndi wamkazi.

Zochitika mu akazi mwa zaka, komanso amuna ndi ana, zimawonetsedwa patebulo:

Mwana aliyense kuyambira kubadwa amakhala ndi sterol yofanana ndi mmol / L. Mukukula, zimachepa. Ngati simuyang'anira kuchuluka kwa cholesterol, izi zimatha kubweretsa zovuta m'matupi a mwana.

Popeza pali mitundu yosiyanasiyana ya ma lipoprotein, izi zimveketsa chifukwa chake anthu azungu ali ndi milingo yambiri ya lipoprotein.

Zizindikiro zonyansa

Pali zizindikiro zambiri za cholesterol yapamwamba:

• Thanzi lambiri limakulirakulira. Izi zimachitika chifukwa cha kufupika kwa magazi. Mitundu ya lipid imatha kunenepa. Zotsatira zake, minofu imalandira mpweya wochepa.
• Zofooka. Chifukwa cha zovuta zamagazi, kutopa msanga kumayamba. Poyamba, kufooka sikulimba kwambiri, koma pambuyo pake kumayamba kuchuluka. Kufooka nthawi zambiri kumawonekera m'mawa. Munthu sangathe kupuma ngakhale atagona nthawi yayitali. Malailala amachitika tsiku lonse. Ndikusowa tulo, mutu umatha kupweteka tsiku lonse. Zamasamba nthawi zambiri zimayambitsa kufooka - pakalibe mavitamini ofunikira m'thupi.
• Kuwonongeka kwamtima. Zimayamba kuvuta kuti munthu azikhala ndi chidwi. Kukumbukira kwakanthawi kochepa kumachepetsedwa kwambiri kotero kuti kumakhala kozungulira.
• Zowonongeka. Cholesterol okwera amawononga zolakwika zowonera. Ngati simuyamba kulandira chithandizo, pakatha chaka munthu amataya ma diopters awiri.

Zizindikiro za cholesterol yayikulu zimaphatikizapo imvi, kuyabwa m'miyendo, kupweteka kwa mtima.

Momwe mungachepetse zoyipa ndikuwonjezera zabwino

Kumvetsetsa momwe mungachepetse cholesterol yoyipa ndikuwonjezera cholesterol yabwino, malingaliro ochepa angakuthandizeni. Malangizo kuti mumvetsetse momwe mungakulitsire milingo ya lipoprotein yabwino:

• Khazikitsani chandamale cha HDL.
• Kuchepetsa thupi pamaso pa mapaundi owonjezera. Komabe, simungafe ndi njala.
• Chitani masewera olimbitsa thupi pafupipafupi.
• Sankhani mafuta athanzi - idyani nyama yochepa, sankhani magawo a mafuta ochepa.
• Imwani mowa wambiri.
• Siyani kusuta.
• Osamamwa mankhwala omwe amachepetsa muloprotein wabwino.

Kuti muchepetse mafuta oyipa, chitani izi:

• Lankhulani ndi dokotala wanu za kumwa mankhwala.
• Idyani zakudya zomwe zingachepetse LDL. Yesani kudya kwambiri oatmeal, CHIKWANGWANI.
• Chepetsani kudya kwanu kwakhuta mafuta.
• Sinthani zakumwa zama calorie apamwamba ndi madzi.

Malangizo oterewa akuthandizani kudziwa zoyenera kuchita ngati chizindikiro cha lipoprotein chikupatuka kwazomwe zikuchitika komanso momwe mungagwiritsire njira zake zoyambira. Kuchiza ndi wowerengeka azitsamba zina kumatha kukulitsa vutoli, chifukwa chake muyenera kufunsa dokotala.

Cholesterol. Zabodza komanso chinyengo. Kodi ndichifukwa chiyani cholesterol ndiyofunikira?

Malingaliro Akatswiri

Aliyense amadziwa kuti mowa ndi woipa chifukwa cha thanzi lanu, ndipo cholesterol ndiyabwino. Koma ndi ochepa omwe amaganiza mozama pazomwe zimatanthawuza, kusintha komwe kumachitika m'thupi ndi zomwe zimawopseza. Osati kale kwambiri, madokotala adatsimikizira odwala kuti cholesterol siyabwino mwanjira iliyonse, muyenera kuyesetsa kuti muchepetse njira zonse, ndipo choyambirira kuchita ndikuchotsa mafuta omwe ali pachakudya.

Kwa zaka zambiri, asayansi aku US adakhulupilira komanso kutsimikizira anthu kuti mafuta okha ndi mafuta amthupi okhaokha omwe amachititsa matenda onse amtima omwe amabweretsa imfa.

M'malo mwake, mafuta ndi cholesterol ndizogwirizana kwambiri. Koma osati ambiri momwe amakhulupirira. Kuti mumvetsetse, muyenera kudziwa kuti mafutawa ndi otani, chifukwa chofunikira, ntchito zomwe amagwira. Pambuyo pake, zidzadziwika ngati zingayambitse kubadwa kwa myocardial infarction kapena stroke, ubale ndi chiyani komanso ngati pali pakati pa mafuta, mafuta a cholesterol ndende ndi mtima.

Mafuta ndi dzina limodzi la gulu lalikulu la zinthu zomwe zimatchedwa mafuta acid mumankhwala. Pofuna kumveketsa, mutha kufanizira mafuta ndi ndalama, komanso mafuta amafuta ndi masenti. Dola likhoza kusungidwa kuchokera kuphatikiza kosiyanasiyana: muli ndi senti zana, ndalama zinayi za masenti makumi awiri ndi zisanu, kapena awiri a makumi asanu. Mafuta amathanso kukhala ndi mitundu yambiri yamafuta acids, omwe kuphatikiza nawonso amasiyana mu kapangidwe kake. Mwachitsanzo, ngati mutatenga mafuta a azitona ndi mafuta anyama, ndiye kuti zonse zomwe mungachite ndi mafuta. Koma ngati mungawerenge kapangidwe kake ndikukulitsa molekyulu nthawi zambiri, muwona kuti mafuta acids omwe adapangidwa amasiyana, kodi dola yomwe imasonkhanitsidwa kuchokera kumadera osiyanasiyana ndi dola yomwe imasonkhanitsidwa kuchokera 1% imasiyana bwanji?

Magawo atatu a mafuta acids amadziwika:

• zokhuta
• opangaku
• zopangidwazo.

Palinso gulu lina lokha - awa ndi omwe amatchedwa mafuta a trans. Koma choyambirira, ndikofunikira kulingalira cholinga ndi katundu wamafuta odzazidwa, komanso magulu ena awiri - mafuta ochokera m'magulu a Omega 3 ndi Omega 6.

Kodi ndichifukwa chiyani mafuta ena amatchedwa odzaza, pomwe ena amatchedwa kuti sanakhutire? Izi ndichifukwa cha kapangidwe kake ka mafuta acids komanso kapangidwe kake ka mankhwala. Mafuta onse amapangidwa ndi unyolo wa mamolekyu. Mamolekyu amalumikizidwa limodzi ndi ma cell awiri. Kuchuluka kumene izi kapena chinthu chimenecho chidzalumikizana zimatengera kuchuluka kwa zingwe izi. Mafuta achilengedwe a monounsaturated amakhala ndi chomangira chimodzi chokha. Ma polyunsaturated ali ndi opitilira umodzi.

Zomwe muyenera kudziwa za mafuta

1. Mafuta okhathamiritsa amawonedwa molakwika ngati adani a thanzi.
2. Zinthu izi zimathandizira pakupanga HDL kopindulitsa - cholesterol yothandiza kwambiri.
3. Chifukwa cha mafutawa, mulingo wa LDL ukhoza kuchepa komanso kuyandikira zofananira.
4. Mafuta amtunduwu samakhudza kugwira ntchito kwa mtima komanso samachulukitsa chiopsezo chodwala mtima. Asayansi a Harvard adachitapo kafukufuku angapo ndikuti mafuta ochulukitsa a chotupa, zotupa za m'magazi amapezeka pang'onopang'ono kangapo pozunza thupi.
5. Zinthu kuchokera ku gulu la Omega 6 zimatha kuyambitsa kutupa.
6. Zaumoyo komanso thanzi, ndikofunikira kwambiri kusungitsa pakati pa Omega 3 ndi Omega 6 kuposa kuchepetsa kuchuluka kwanu kwamafuta.
7. Zakudya zamagulu ochepa zamafuta zimagwira ntchito kokha chifukwa omega-6 imachepetsedwa.

Mafuta oyenera

Izi zimatha kupezeka makamaka mu chakudya choyambira nyama - izi, nyama, mazira, nsomba, mkaka, tchizi ndi mazira. Ngati tizingolankhula za zinthu zam'mera, ndiye kuti mafuta okhutira amatha kupezeka m'makokonati ndi mafuta kuchokera kwa iwo, komanso mafuta a kanjedza. Amakhala osasunthika ndipo amayambira kufewetsa ndikusungunuka kutentha kwa firiji komanso kutentha.

Koma poyerekeza ndi mitundu ina ya mafuta, amakhala olimba komanso osatsutsa. Ngakhale kutentha kwambiri kutentha, mawonekedwe ake sasintha. Ichi ndichifukwa chake madokotala ambiri amakhulupirira kuti mafuta anyama ali bwino kuwaza kuposa mafuta a masamba. Ngakhale anthu ambiri amakhulupirira kuti kuphika ndi mafuta a masamba ndi chakudya chamagulu, amalakwitsa pa zakudya zake zokha. Ndipo chifukwa chake.

Mafuta ophikira mu kapangidwe kake ndi kapangidwe kake ndizosakhazikika kuposa mafuta ochokera ku nyama. Ngati akwiya nthawi yoyamba, amakhala osavulaza mokwanira. Koma ndi kuwotcha kwachiwiri - ndipo izi ndizomwe amachita m'malesitilanti ndi malo ogulitsira, ndipo si onse azimayi a nyumba omwe amasintha mafuta pambuyo gawo lirilonse la chops kapena mbatata kunyumba mu fryer yakuya kapena poto - mafuta amayamba kuwonongeka kukhala zinthu zina, pakati pake pomwe pali zambiri zovulaza Mwachitsanzo, mafuta am'mimba.

Ngati tikufanizira ma asidi osaphatikizika ndi ma asidi omwe ali ndi mafuta ambiri, otsirizawa amatha kugonjetsedwa ndi kutentha, samakhala mosavuta komanso osachedwa kukhathamiritsa, ndipo sayenera kutulutsidwa kwa ma free radicals.

Koma mafuta amasamba amasinthidwa kale pakutentha koyamba, mamolekyulu awo amasintha, ndipo sangakhale otsimikizika kukhala opindulitsa pa thanzi la munthu.

Anthu ambiri, mwina, ndipo mwina, adzakwiya pambuyo powerenga izi. Kupatula apo, aliyense amadziwa kuti kuphika zakudya zamafuta ndi mafuta anyama ndizovulaza, koma kuwonjezera mafuta a azitona kapena mpendadzuwa pophika ndikothandiza ndipo nkothandiza. Ndipo chifukwa kwazaka zambiri, madokotala nawonso amakhulupirira ndi kutsimikizira odwala awo izi: mafuta ndiye mtsogoleri wazovuta zonse, kunenepa kwambiri, matenda atherosulinosis ndi mtima. Koma posachedwa, nkhaniyi idakonzedwanso, ndipo asayansi ambiri akuyenera kuwonetsetsa kuti mafuta odzadza sakhala owopsa komanso owopsa monga timaganizira kale.

Kulumikizana pakati pamafuta azili ndi matenda amtima - umboni uli kuti?

Mpaka pano, kafukufuku wokwanira adachitidwa kuti apeze ubale pakati pa kudya kwakhuta kwa mafuta ndi chiopsezo chotukula ma pathologies kuchokera kumbali ya mtima ndi mitsempha yamagazi. Koma mfundo zina sizinadziwike mpaka pamapeto.

Inde, simunganene kuti mafuta akudzaza ndi chinthu chopatsa thanzi. Koma zimakhudza ntchito ya mtima wocheperako kuposa kuchuluka kwa zinthu za gulu la Omega 6 kapena kusowa kwa zinthu kuchokera ku gulu la Omega 3, kuzunza shuga ndi chakudya, kapena zina. Mafuta okometsedwa sayenera kuzunzidwanso. Amatha kuyambitsa matenda a shuga.

Koma nthawi zonse muyenera kukumbukira kuti chinthu chimodzi chokha chomwe sichingayambitse kupsinjika kwa ischemic kapena myocardial infaration. Mafuta okometsedwa, ngati alipo ochulukirapo, amatha kusokoneza thanzi la munthu. Koma, monga lamulo, sizimayambitsa vuto la mtima komanso sitiroko, koma kuphwanya malire pakati pa Omega 3 ndi Omega 6, cholowa cham'tsogolo, zizolowezi zoyipa. Matenda a shuga amayamba chifukwa chomwa mowa kwambiri wamafuta osakwanira chifukwa cha kapamba. Ichi ndichifukwa chake sichoyenera kungoyimba chabe mafuta pachilichonse - zomwe ziyenera kufunidwa pazinthu zambiri ndikuthana nazo kwathunthu.

Kodi pali kusiyana kotani pakati pa cholesterol yoyipa ndikamayesedwa magazi? Kuti mumvetsetse cholesterol yabwino komanso momwe imasiyanirana ndi cholesterol yoyipa, muyenera kusokonezedwa ndi mawonekedwe a mayendedwe ake.

Cholesterol: ndi chiyani ndipo zimapangitsa chiyani m'thupi la munthu? Cholesterol imapangidwa ndi chiwindi ndipo imalowa m'thupi ndi chakudya.

Kodi pali kusiyanasiyana pakati pa cholesterol yoyipa poyesa magazi? Kuti mumvetsetse cholesterol yabwino komanso momwe imasiyanirana ndi cholesterol yoyipa, muyenera kusokonezedwa ndi mawonekedwe a mayendedwe ake.

Cholesterol ndi antioxidant. Monga mukudziwa, mapuloteni, zakudya zamafuta ndi mafuta mu chakudya zimasweka kuti mulandire mphamvu ndi zinthu zofunika