I-Omega-9 acid ingeye-triglycerides yeqembu le-monounsaturated, eliyingxenye yesakhiwo sanoma iyiphi iseli lomuntu. Ngosizo lwabo, ama-neurons adalwa, ama-hormone synthesis, ukukhiqizwa kwamavithamini awo, njll. Imithombo ephezulu ibandakanya imbewu ye-sunflower, uwoyela wezinhlanzi, izinhlamvu zamantongomane namafutha.
Ulwazi oluvamile
I-Omega-9 acid lipids yenza imisebenzi ebalulekile. Isibonelo, isakhiwo, ipulasitiki, i-antihypertensive kanye ne-anti-inflammatory. Le nhlanganisela ayibalulekile ngokwemibandela, ngoba ingaba okuvela emafutheni angasetshenziswanga.
Ama-omega-9 acid ayinhloko:
- Oleinova. Emzimbeni womuntu, luhlobo lwamafutha agciniwe. Mayelana nalokhu, umzimba uyakhululeka esidingweni sokusebenzisa izimali zawo ukuhlela kabusha ukwakheka kwe-lipid kokudla okudliwayo. Omunye umsebenzi ukwakheka kolwelwesi lweseli. Uma kwenzeka kufakwa i-triglyceride ngamanye amakhemikhali eqembu le-monounsaturated, ukutholakala kwamaseli kwehla kakhulu. Ngaphezu kwalokho, ama-lipids ayo anciphisa inqubo ye-fat peroxidation emadepho abantu futhi angumhlinzeki wamandla. I-Oleic acid ikhona emafutheni emifino nezilwane (inyama, inhlanzi). Uma kuqhathaniswa ne-omega-6 ne-3, ikhombisa isimo se-oxidation esinciphile. Ngakho-ke, kuhle ukuthosa nokugcoba ukudla kokugcina isikhathi eside;
- U-Erukova. Amaphesenti aphezulu akudlwengulo, lwesinaphi, i-broccoli kanye nokudlwengulwa okuvamile. Isetshenziselwa izinhloso zezimboni. Lokhu kungenxa yokwehluleka kwezilwane ezincelisayo ukuzisebenzisa ngokugcwele. I-Erucic acid isetshenziselwa ukwenza insipho, ukushuka, njll. Ngokusetshenziswa kwangaphakathi, kukhonjiswa uwoyela onokuqukethwe okungu-5% kwalolu ketshezi olusuka kumafutha esewonke. Uma umthamo wansuku zonke udlulwa njalo, kungenzeka imiphumela emibi. Phakathi kwabo - ukuvimbela ukuthomba, ukungena kwemisipha, ukungasebenzi kwesibindi nenhliziyo;
- Gondoinova. Inkambu eyinhloko yokusetshenziswa kwala ma-triglycerides yi-cosmetology. Isetshenziselwa ukukhulisa ukuvuselelwa kwesikhumba, ivikele emisebeni ye-UV, i-hydration ejulile, iqinise izinwele, igcine ukutholakala kweseli ulwelwesi. Imithombo ye-asidi idlwenguliwe, i-jojoba kanye namanye amafutha we-organic;
- IMedova. Lawa mafutha angama-metabolites okugcina omzimba womuntu;
- I-Elaidinic (okususelwe ku-oleic). I-Lipids yale nto ayivamile kakhulu emhlabeni wezitshalo. Amaphesenti amancane akhona obisini (awekho ngaphezu kuka-0.1% wamanye ama-asidi ekwakhiweni);
- UNervonova. Igama lesibili lale triglyceride yi-selachoic acid. Itholakala ku-cerebral sphingolipids, ibamba iqhaza ekwandeni kwezingqimba ze-neuronal nokubuyiselwa kwama-axon. Imithombo ye-triglyceride - salmon (chinook salmon, red salmon), imbewu yefilakisi, isinaphi esiphuzi, izinhlamvu ze-macadamia. Ngezinhloso zokwelashwa, i-selachoic acid isetshenziselwa ukuqeda ukuphazamiseka kokusebenza kobuchopho (i-multiple sclerosis, sphingolipidosis). Futhi ekwelapheni izinkinga zesifo sohlangothi.
| Igama elincane | Igama elihlelekile (IUPAC) | Ifomula enkulu | Ifomula ye-lipid | M.p. |
| I-oleic acid | i-cis-9-octadecenoic acid | KUSUKA17H33СOOH | 18: 1ω9 | 13-14 ° C |
| I-Elaidic acid | i-trans-9-octadecenoic acid | KUSUKA17H33СOOH | 18: 1ω9 | 44 ° C |
| I-Gondoic acid | i-cis-11-eicosenic acid | KUSUKA19H37I-COOH | 20: 1ω9 | 23-24 ° C |
| I-Midic acid | i-cis, i-cis, i-cis-5,8,11-eicosatrienoic acid | KUSUKA19H33I-COOH | 20: 3ω9 | – |
| I-Erucic acid | i-cis-13-docosenic acid | KUSUKA21H41I-COOH | 22: 1ω9 | 33.8 ° C |
| I-Nervonic acid | i-cis-15-tetracosenic acid | KUSUKA23H45I-COOH | 24: 1ω9 | 42.5 ° C |
Izinzuzo ze-omega-9
Ukusebenza okuphelele kwe-endocrine, ukugaya ukudla kanye nezinye izinhlelo zomzimba ngaphandle kwe-omega-9 kukhishiwe.
Izinzuzo zingokulandelayo:
- ukunciphisa ingozi yesifo sikashukela, ukuzinzisa ushukela wegazi;
- ukukhululeka kokwakhiwa kwamacwecwe e-cholesterol kanye namahlule egazi;
- ukwanda kokuzivikela komzimba;
- ukugcina izindawo zokuvikela isikhumba;
- ukuvimbela ukuthuthukiswa kwe-oncology (ngokuhambisana ne-omega-3);
- ukulawulwa komzimba;
- kusebenze ukukhiqizwa kwamavithamini ayo, izinto ezifana ne-hormone kanye nama-neurotransmitters;
- ukuthuthukiswa kwe-membrane;
- ukuvikelwa kolwelwesi lwamafinyila lwezitho zangaphakathi emathonyeni abhubhisayo;
- ukugcina izinga lomswakama esikhunjeni;
- iqhaza ekwakhekeni ulwelwesi neural;
- ukwehla kokucasuka, ukukhululeka kwezimo zokudangala;
- ukwandisa ukuqina kwezindonga zemithambo yegazi;
- ukunikezwa kwamandla emzimbeni womuntu;
- ukulawulwa kokusebenza kwemisipha, ukugcinwa kwethoni.
Izinzuzo ze-omega-9 azinakuphikwa, njengoba kufakazelwa ukusetshenziswa kwayo okubanzi kwezokwelapha. Ama-Triglycerides aleli qembu asiza ukulwa nesifo sikashukela kanye ne-anorexia, izinkinga zesikhumba namalunga, inhliziyo, amaphaphu, njll. Uhlu lwezinkomba lude, ucwaningo luyaqhubeka.
Umthamo wansuku zonke odingekayo
Umzimba womuntu udinga i-omega-9 ngaso sonke isikhathi. Umthamo we-triglyceride kufanele ube ngo-13-20% wamakhalori wansuku zonke wokudla okungenayo. Kodwa-ke, kungahluka ngokuya ngesimo samanje, ubudala, indawo yokuhlala.
Ukwanda kokujwayelekile kuboniswa ezimweni ezilandelayo:
- ubukhona bokuvuvukala kwama-etiologies ahlukahlukene;
- ukwelashwa kwezifo ezingapheli zenhliziyo (ukuthonya - ukumisa ukwanda kokufakwa kwe-cholesterol);
- imithwalo eyengeziwe (ezemidlalo, umsebenzi onzima womzimba).
Ukwehla kwesidingo se-omega-9 kuyinto ejwayelekile ezimweni ezinjalo:
- ukusetshenziswa okwandisiwe kwe-phospholipids ebalulekile (omega-6,3). Lokhu kungenxa yekhono le-oleic acid lokuhlanganiswa ezintweni ezingenhla;
- umfutho wegazi ophansi;
- ukukhulelwa;
- GW;
- i-pathology nokucindezela umsebenzi we-pancreatic.
Ukuntuleka nokwenelwa ngokweqile kwamafutha we-omega-9
Kuyaziwa ukuthi i-triglyceride echaziwe ihlanganiswe emzimbeni. Ngakho-ke, ukusilela akuvamile. Izimbangela ezaziwayo zakamuva zifaka ukuzila ukudla, imon (protein) ukudla kanye nezinhlelo zokwehlisa isisindo ngokususa amafutha.
Ukuntuleka kwe-omega-9 kungaholela kokulandelayo:
- yehla ekuvikeleni amasosha omzimba, ukutheleleka ngamagciwane kanye nokutheleleka njengomphumela wokumelana komzimba okuphansi;
- ukuthuthukiswa pathologies kwamalunga namathambo izicubu;
- ukuphazamiseka kwendlela yokugaya ukudla;
- ukunciphisa ukunakwa, ukucindezeleka, ukucasula;
- ukubuyela emuva kwezifo ezingamahlalakhona zesistimu yemisipha, ukukhathala nobuthakathaka;
- ukwehla kwekhwalithi yezinwele (ukulahleka, ubuthakathaka, njll.);
- ukwanda komfutho wegazi;
- ukwanda ukoma kwesikhumba kanye nolwelwesi lwamafinyila, imifantu;
- ukwephulwa kwe-microflora yangasese, ukungasebenzi kahle kokuzala;
- ukoma unomphela, njll.
Ukunaka isimo somuntu nokuntuleka kokwelashwa okufika ngesikhathi kuholela ekuphazamisekeni kwenhliziyo. Kodwa-ke, ukweqisa ngokweqile ngamafutha acid kuyingozi.
Imiphumela yokweqisa ngokweqile:
- ukukhuluphala ngokweqile (ngenxa ye-lipid metabolism disorders);
- ukwandisa izifo ze-pancreatic (ukwephulwa kwe-enzyme synthesis);
- ukuqina kwegazi (ingozi yokushaywa unhlangothi, i-thrombosis, isifo senhliziyo);
- izifo zesibindi (i-cirrhosis, hepatitis).
Kufanele kukhunjulwe ukuthi ukweqisa kwe-omega-9 kuholela ezinkingeni ngohlelo lokuzala lwabesifazane. Umphumela uba ukungazali, ubunzima bokukhulelwa. Kwabesifazane abakhulelwe, izifo zokukhula kombungu. Ebuhlengikazi - ukuphazamiseka kokuncelisa.
Isixazululo senkinga ukulungisa indlela odla ngayo. Njengesilinganiso esiphuthumayo - ukuthatha imithi nge-oleic acid.
Ukukhethwa kokudla nokugcina
Ama-Omega acids amelana kakhulu ne-oxidation. Noma kunjalo, imikhiqizo enokuqukethwe kwayo idinga imithetho ekhethekile yokugcina.
Izincomo:
- kungakuhle ukuthenga amafutha emifino ezitsheni ezingilazi ezimnyama;
- imikhiqizo yokudla kufanele igcinwe endaweni epholile, evikelwe elangeni, ezindaweni;
- thenga amafutha angachazwanga abhalwe ukuthi "extravirgin". Ziqukethe ukuhlushwa okuphezulu kwama-lipids;
- ukudla okuvela kumikhiqizo enempilo kufanele kuphekwe ekushiseni okuphansi, ukushisa okunamandla akwamukelekile;
- Amafutha angachazwanga ngemuva kokuvula iphakethe awakwazi ukugcinwa isikhathi esingaphezu kwezinyanga eziyisithupha;
- kuyinto engathandeki ukupholisa uwoyela womnqumo endaweni eshisa ngaphansi kuka-7 ° C. Ngemuva kokudlula lo mbundu, uyakhazimula.
© Baranivska - stock.adobe.com
Imithombo ye-omega-9
Amafutha emifino angachazwanga abonwa njengabaholi abangenakuphikwa kokuqukethwe kwe-omega-9. Ngaphezu kwazo, amafutha ayigugu atholakala nakokunye ukudla.
| Umkhiqizo | Inani lamafutha ngamagremu ayi-100., Ngamagremu |
| Amafutha e-Olive | 82 |
| Imbewu yesinaphi (ephuzi) | 80 |
| Amafutha enhlanzi | 73 |
| I-flaxseed (ayelashwa) | 64 |
| Ibhitela lamantongomane | 60 |
| Amafutha omastadi | 54 |
| Amafutha aphekiwe | 52 |
| Isinqumelo | 43 |
| Izinhlanzi zasolwandle ezisenyakatho (isalmon) | 35 – 50 |
| Ibhotela (elenziwe ekhaya) | 40 |
| Imbewu yeSesame | 35 |
| Uwoyela wekotini | 34 |
| Amafutha we-sunflower | 30 |
| Amantongomane aseMacadamia | 18 |
| Ama-walnuts | 16 |
| Uhlobo lwenhlanzi | 15 |
| Uwoyela Linseed | 14 |
| Hemp uwoyela | 12 |
| Ukwatapheya | 10 |
| Inyama yenkukhu | 4,5 |
| Ubhontshisi weSoya | 4 |
| Ithrawuthi | 3,5 |
| Inyama yaseTurkey | 2,5 |
Ngaphezu kwalokho, ama-omega-9s atholakala kumantongomane nembewu.
Ukusetshenziswa kwe-omega-9 emkhakheni we-cosmetology
Ama-lipids anamafutha ayingxenye ebalulekile yesikhumba somuntu. Basiza ukugcina ukuqina kwesibalo futhi banciphise imibimbi, bandise izindawo zokuvikela kanye ne-antioxidant. Okubaluleke kakhulu kulo mongo yi-oleic acid. Yengezwa ezintweni zokugcotshwa ngezindebe zomlomo, imikhiqizo yokunakekela ukulwa nokuguga, ama-curlers ezinwele, okhilimu, nensipho emnene.
I-Omega-9 triglycerides ibonisa lezi zakhiwo ezilandelayo:
- ukusebenza kwezinqubo zokuvuselelwa kwesikhumba nokukhiqizwa kwe-collagen;
- ukwanda kwe-turgor;
- ukuqondanisa kwe-microrelief;
- ukuqeda ukucasuka, ukulunywa, njll.;
- kusebenze umzimba;
- ukugcina izinga elilungile le-hydration yesikhumba;
- ukuqinisa izindonga zama-capillaries;
- ukubuyiselwa kwengubo ye-asidi yesikhumba;
- ukuhlinzeka ngamafutha e-antioxidant;
- ukuthambisa ama-sebum plugs, ukunciphisa ukuvalwa kwepore;
- ukwandisa izinga lokuzivikela kwesikhumba sendawo;
- ukujwayelekile kwe-metabolism, ukulwa nokubonakaliswa kwe-cellulite;
- ukwandisa ukungena kwesikhumba ezintweni ezikhona kumafutha.
Isifinyezo esifushane
Omega-9 lipids cishe yonke indawo. Zisiza ukugcina ulwelwesi lweseli futhi zenze ulwelwesi lwe-neural. Basimamisa izinqubo zokugaya umzimba, bashukumise ukukhiqizwa kwamahomoni.
Ngaphandle kwe-omega-9, umsebenzi wokuxhumanisa wezitho zenhliziyo nemithambo yegazi, uhlelo oluphakathi lwezinzwa, izindlala kanye nomgudu wamathumbu awucabangeki. Imithombo esemqoka yezinto ezibaluleke kakhulu uwoyela wemifino, imbewu edliwayo, izinhlanzi nezinhlamvu zamantongomane.
I-metabolism elungile iqinisekisa ukuhlanganiswa kwe-triglyceride ngqo emathunjini. Ukwephula umthetho kuholela ekushodeni kwe-lipid. Ukukuvimbela, ungafaka ekudleni kwansuku zonke kwamafutha omnqumo abhalwe ukuthi "extravirgin" (10 ml / ngosuku). Ngaphezu kwalokho - imbewu yesesame, amafilakisi noma ama-walnuts (100 g).
