Siyaqhubeka nokubheka isihloko sezinqubo ze-metabolic. Isikhathi sokuqhubeka nokulungisa umsoco womsubathi kahle. Ukuqonda wonke ama-nuances we-metabolism kuyisihluthulelo sokusebenza kwezemidlalo. Ukulungiswa okuhle kuzokuvumela ukuthi usuke kumafomula akudala wokudla futhi ulungise ukondleka ngakunye ngezidingo zakho, uthole imiphumela esheshayo nehlala njalo ekuqeqesheni nasemncintiswaneni. Ngakho-ke, ake sihlole isici esiyimpikiswano kakhulu se-dietetics yanamuhla - i-fat metabolism.
Ulwazi oluvamile
Iqiniso lesayensi: amafutha amuncwa futhi aphulwe emzimbeni wethu ngokukhetha kakhulu. Ngakho-ke, azikho nje ama-enzyme emkhakheni wokugaya womuntu ongagaya amafutha we-trans. Ukungena kwesibindi kumane kufuna ukuwasusa emzimbeni ngendlela emfushane kakhulu. Mhlawumbe wonke umuntu uyazi ukuthi ukudla ukudla okunamafutha amaningi kubanga isicanucanu.
Ukweqisa okungapheli kwamafutha kuholela emiphumeleni efana nale:
- isifo sohudo;
- ukugaya;
- ukudumba kwamaphaphu;
- ukuqubuka ebusweni;
- ukunganaki, ubuthakathaka nokukhathala;
- okubizwa ngokuthi "i-hangover enonile".
Ngakolunye uhlangothi, ibhalansi yamafutha acid emzimbeni kubaluleke kakhulu ekufezeni ukusebenza kwezemidlalo - ikakhulukazi ngokwandisa ukukhuthazela namandla. Ngenqubo ye-lipid metabolism, zonke izinhlelo zomzimba zilawulwa, kufaka phakathi ama-hormonal nezofuzo.
Ake sibhekisise ukuthi imaphi amafutha alungele umzimba wethu, nokuthi uwasebenzisa kanjani ukuze asize ukufeza umphumela oyifunayo.
Izinhlobo zamafutha
Izinhlobo eziyinhloko zamafutha acid angena emzimbeni wethu:
- elula;
- okuyinkimbinkimbi;
- ngokungenangqondo.
Ngokusho kwesinye isigaba, amafutha ahlukaniswe ngama-monounsaturated ne-polyunsaturated (ngokwesibonelo, lapha ngokuningiliziwe ngama-omega-3) fatty acids. Lawa ngamafutha alusizo kubantu. Kukhona futhi ama-fatty acid acid, kanye nama-trans fats: lawa ngamakhompiyutha ayingozi aphazamisa ukumunca ama-fatty acids abalulekile, athikameze ukuthuthwa kwama-amino acid, futhi avuselele izinqubo zokubamba. Ngamanye amagama, amafutha anjalo awadingeki kubasubathi noma ngabantu abajwayelekile.
Okulula
Okokuqala, cabanga okuyingozi kakhulu kepha, ngasikhathi sinye, – amafutha ajwayelekile angena emzimbeni wethu ngama-fatty acid alula.
Yini isici sabo: zibola ngaphansi kwethonya lanoma iyiphi i-asidi yangaphandle, kufaka phakathi ijusi lesisu, zibe yi-ethyl alcohol kanye nama-acid angenamafutha.
Ngaphezu kwalokho, yilawa mafutha aba ngumthombo wamandla ashibhile emzimbeni. Zakhiwa ngenxa yokuguqulwa kwama-carbohydrate esibindini. Le nqubo ithuthuka ngezindlela ezimbili - kungaba ngokuhlanganiswa kwe-glycogen, noma ekukhuleni kwezicubu ze-adipose. Izicubu ezinjalo cishe zakhiwe ngokuphelele yi-glucose ene-oxidized, ukuze esimweni esibucayi umzimba ukwazi ukuhlanganisa amandla ngokushesha kuwo.
Amafutha alula ayingozi kakhulu kumdlali:
- Isakhiwo esilula samafutha cishe asilayishi umgudu wokugaya ukudla nohlelo lwamahomoni. Ngenxa yalokhu, umuntu uthola kalula umthwalo owedlulele wekhalori, okuholela ekuzuzeni ngokweqile kwesisindo.
- Lapho zihlakazeka, kuphuma utshwala, umzimba onobuthi, ongahlangani nokwenziwa komzimba futhi oholele ekuwohlokeni kwenhlalonhle yabantu.
- Zithuthwa ngaphandle kosizo lwamaphrotheni ezokuthutha angeziwe, okusho ukuthi angakwazi ukunamathela ezindongeni zemithambo yegazi, egcwele ubumnandi bama-cholesterol plaque.
Ukuze uthole imininingwane engaphezulu ngokudla okwenziwe umzimba ngamanoni alula, bheka isigaba sethebula lokudla.
Kuyinkimbinkimbi
Amafutha ayinkimbinkimbi emvelaphi yezilwane ngokudla okufanele afakiwe ekwakhiweni kwezicubu zemisipha. Ngokungafani nalabo ababengaphambi kwabo, lawa ngamakhompiyutha amaningi.
Ake sibhale izici eziyinhloko zamafutha ayinkimbinkimbi ngokuya ngomphumela wazo emzimbeni womsubathi:
- Amafutha ayinkimbinkimbi cishe awahlanganiswa ngaphandle kosizo lwama-protein wokuhambisa wamahhala.
- Ngokunamathela okufanele kubhalansi yamafutha emzimbeni, amafutha ayinkimbinkimbi ahlanganiswa ngokukhululwa kwe-cholesterol ewusizo.
- Azifakwanga ngendlela yama-cholesterol plaque ezindongeni zemithambo yegazi.
- Ngamafutha ayinkimbinkimbi, akunakwenzeka ukuthola ama-calories amaningi - uma amafutha anzima ahlanganiswa emzimbeni ngaphandle kokuvula idepho yezokuthutha ene-insulin, edala ukwehla kweglucose egazini.
- Amafutha ayinkimbinkimbi acindezela amangqamuzana wesibindi, angaholela ekungalingani kwamathumbu nase-dysbiosis.
- Inqubo yokwephula amafutha ayinkimbinkimbi iholela ekwandeni kwe-asidi, ethinta kabi isimo esijwayelekile sepheshana lamathumbu futhi igcwele ukukhula kwesisu nesifo sezilonda.
Ngasikhathi sinye, ama-acid okunamafutha ezinhlaka zamangqamuzana aqukethe ama-radicals aboshwe yizibopho ze-lipid, okusho ukuthi angadlulisela esimweni sama-radicals amahhala ngaphansi kwethonya lokushisa. Amafutha anzima ngokulinganisela alungele umgijimi, kepha akufanele aphathwe ukushisa. Kulokhu, zihlanganiswa zibe ngamafutha alula ngokukhishwa kwenani elikhulu lama-radicals amahhala (ama-carcinogens).
Okungenacala
Amafutha angenakuphikiswa angamafutha anesakhiwo se-hybrid. Kumsubathi, lawa ngamafutha anempilo kakhulu.
Ezimweni eziningi, umzimba uyakwazi ukuguqula ngokuzimela amafutha ayinkimbinkimbi abe ngokungafanele. Kodwa-ke, ngenkathi kwenziwa ushintsho lwe-lipid kwifomula, kukhishwa ama-alcohol kanye nama-radicals wamahhala.
Ukudla amafutha angenasizathu:
- kunciphisa amathuba okwakhiwa kwamahhala okukhululekile;
- kunciphisa amathuba okuvela kwama-cholesterol plaques;
- kunomphumela omuhle ku-synthesis yama-hormone awusizo;
- cishe ayilayishi uhlelo lokugaya ukudla;
- ayiholeli kuma-calories amaningi;
- musa ukufaka ukungena kwe-asidi okwengeziwe.
Yize kunezinto eziningi eziwusizo, ama-acid e-polyunsaturated (empeleni, lawa ngamafutha angenakuphikiswa) ahlanganiswa kalula abe ngamafutha alula, futhi izakhiwo eziyinkimbinkimbi ngokuntuleka kwama-molecule zihlanganiswa kalula zibe ngama-radicals amahhala, zithola ukwakheka okuphelele kuma-molecule eglucose.
Futhi manje ake siqhubekele eqinisweni lokuthi kuyo yonke inkambo ye-biochemistry umgijimi udinga ukwazi nge-lipid metabolism emzimbeni:
Isigaba 1. Ukondleka okuvamile, okungashintshelwanga izidingo zezemidlalo, kuqukethe ama-molecule amaningi alula e-acid. Kubi lokhu. Isiphetho: kunciphisa kakhulu ukusetshenziswa kwamafutha acid bese uyeka ukuthosa emafutheni.
Iphuzu 2. Ngaphansi kwethonya lokwelashwa kokushisa, ama-acids e-polyunsaturated abola abe ngamafutha alula. Isiphetho: buyisela ukudla okuthosiwe nokubhakiwe. Amafutha emifino kufanele abe ngumthombo oyinhloko wamafutha - gcwalisa amasaladi ngawo.
Iphuzu 3... Gwema amafutha anama-carbohydrate. Ngaphansi kwethonya le-insulin, amafutha, cishe ngaphandle kwethonya lamaprotheni ezokuthutha esakhiweni sawo esiphelele, angena edepho ye-lipid. Ngokuzayo, ngisho nangezikhathi zenqubo yokushisa amafutha, bazokhipha i-ethyl alcohol, futhi lokhu kungukushaya okungeziwe kumetabolism.
Futhi manje mayelana nezinzuzo zamafutha:
- Amafutha kufanele adliwe, ngoba agcoba amalunga nemisipha.
- Ngenkathi yokwakheka komzimba we-fat, ukuhlanganiswa kwamahomoni ayisisekelo kwenzeka.
- Ukwakha isizinda esihle se-anabolic, udinga ukugcina ibhalansi yamafutha we-polyunsaturated omega 3, omega 6 no-omega 9 fat emzimbeni.
Ukuze uzuze ibhalansi elungile, udinga ukukhawulela inani lokudla kwakho ikhalori eliphelele kusuka emafutheni kuye kuma-20% wohlelo lwakho lokudla okuphelele. Ngasikhathi sinye, kubalulekile ukuwaphuza ngokuhlangana nemikhiqizo yamaprotheni, hhayi nama-carbohydrate. Kulokhu, ukuhambisa ama-amino acid, azokwakhiwa endaweni ene-asidi esiswini, kuzokwazi ukugaya amanoni amaningi cishe masinyane, ukuwasusa ohlelweni lokujikeleza kwegazi nokuwetyisa kumkhiqizo wokugcina womsebenzi obalulekile womzimba.
Ithebula lemikhiqizo
| Umkhiqizo | I-Omega-3 | I-Omega-6 | I-Omega-3: I-Omega-6 |
| Isipinashi (okuphekwe) | – | 0.1 | Izikhathi ezisalile, ezingaphansi kwe-milligram |
| Isipinashi | – | 0.1 | Izikhathi ezisalile, ezingaphansi kwe-milligram |
| I-trout entsha | 1.058 | 0.114 | 1 : 0.11 |
| Ama-oysters | 0.840 | 0.041 | 1 : 0.04 |
| I-tuna entsha | 0.144 — 1.554 | 0.010 – 0.058 | 1 : 0.005 – 1 : 0.40 |
| Ikhodi yasePacific | 0.111 | 0.008 | 1 : 0.04 |
| I-Pacific mackerel entsha | 1.514 | 0.115 | 1 : 0.08 |
| Imackerel entsha yase-Atlantic | 1.580 | 0.1111 | 1 : 0. 08 |
| I-herring entsha yePacific | 1.418 | 0.1111 | 1 : 0.08 |
| Ama-beet tops. isitshulu | – | Izikhathi ezisalile, ezingaphansi kwe-milligram | Izikhathi ezisalile, ezingaphansi kwe-milligram |
| Ama-sardine ase-Atlantic | 1.480 | 0.110 | 1 : 0.08 |
| I-swordfish | 0.815 | 0.040 | 1 : 0.04 |
| Amafutha aketshezi aphekiwe ngendlela kawoyela | 14.504 | 11.148 | 1 : 1.8 |
| Amafutha esundu njengamafutha | 11.100 | 0.100 | 1 : 45 |
| I-halibut entsha | 0.5511 | 0.048 | 1 : 0.05 |
| Amafutha omnqumo kohlobo lwamafutha | 11.854 | 0.851 | 1 : 14 |
| I-Atlantic eel fresh | 0.554 | 0.1115 | 1 : 0.40 |
| I-Atlantic scallop | 0.4115 | 0.004 | 1 : 0.01 |
| Ama-molluscs olwandle | 0.4115 | 0.041 | 1 : 0.08 |
| Amafutha ketshezi ngohlobo lwamafutha we-macadamia | 1.400 | 0 | Ayikho i-Omega-3 |
| Amafutha anamanzi | 11.801 | 54.400 | 1 : 0.1 |
| Amafutha we-hazelnut | 10.101 | 0 | Ayikho i-Omega-3 |
| Amafutha ketshezi ngohlobo lwamafutha we-avocado | 11.541 | 0.1158 | 1 : 14 |
| I-salmon ekheniwe | 1.414 | 0.151 | 1 : 0.11 |
| Inhlanzi yase-Atlantic. ukukhuliswa kwepulazi | 1.505 | 0.1181 | 1 : 0.411 |
| Inhlanzi yase-Atlantic | 1.585 | 0.181 | 1 : 0.05 |
| Izakhi zeqabunga le-Turnip. isitshulu | – | Izikhathi ezisalile, ezingaphansi kwe-milligram | Izikhathi ezisalile, ezingaphansi kwe-milligram |
| Izakhi zamaqabunga e-Dandelion. isitshulu | – | 0.1 | Izikhathi ezisalile, ezingaphansi kwe-milligram |
| Izakhi zeshidi le-stewed chard | – | 0.0 | Izikhathi ezisalile, ezingaphansi kwe-milligram |
| Izakhi ezinamaqabunga amasha ezibomvu zesaladi | – | Izikhathi ezisalile, ezingaphansi kwe-milligram | Izikhathi ezisalile, ezingaphansi kwe-milligram |
| Izakhi ezinamaqabunga amasha aphuzi | – | Izikhathi ezisalile, ezingaphansi kwe-milligram | Izikhathi ezisalile, ezingaphansi kwe-milligram |
| Izakhi ezinamaqabunga amasha aphuzi | – | Izikhathi ezisalile, ezingaphansi kwe-milligram | Izikhathi ezisalile, ezingaphansi kwe-milligram |
| I-Collard collard. isitshulu | – | 0.1 | 0.1 |
| Amafutha we-Kuban sunflower liquid liquid ngendlela kawoyela (okuqukethwe kwe-oleic acid 80% nokuningi) | 4.505 | 0.1111 | 1 : 111 |
| Imfene | 0.501 | 0.018 | 1 : 0.05 |
| Amafutha kakhukhunathi | 1.800 | 0 | Ayikho i-Omega-3 |
| Cale. ukuzingelwa | – | 0.1 | 0.1 |
| I-Flounder | 0.554 | 0.008 | 1 : 0.1 |
| Amafutha kakhokho ketshezi ngendlela yebhotela | 1.800 | 0.100 | 1 : 18 |
| I-caviar emnyama nebomvu | 5.8811 | 0.081 | 1 : 0.01 |
| Izakhi zeqabunga lesinaphi. isitshulu | – | Izikhathi ezisalile, ezingaphansi kwe-milligram | Izikhathi ezisalile, ezingaphansi kwe-milligram |
| Isaladi esisha seBoston | – | Izikhathi ezisalile, ezingaphansi kwe-milligram | Izikhathi ezisalile, ezingaphansi kwe-milligram |
Umphumela
Ngakho-ke, izincomo zaso sonke isikhathi futhi abantu "badle amanoni amancane" ziyiqiniso elincane kuphela. Amanye ama-acid anamafutha awabuyiseki futhi kufanele afakwe ekudleni komsubathi. Ukuqonda kahle ukuthi umgijimi kufanele awadle kanjani amafutha, nansi indaba:
Umsubathi osemncane usondela kumqeqeshi abuze ukuthi: ungadla kanjani amafutha ngokufanele? Umqeqeshi uyaphendula: ungadli amanoni. Ngemuva kwalokho, umgijimi uyaqonda ukuthi amafutha awalungile emzimbeni futhi ufunda ukuhlela ukudla kwabo ngaphandle kwama-lipids. Ngemuva kwalokho uthola izikhala lapho kufanele khona ukusetshenziswa kwama-lipids. Ufunda ukwenza uhlelo lokudla olunamafutha oluhlukahlukene. Futhi lapho yena uqobo eba ngumqeqeshi, futhi umsubathi osemncane eza kuye embuza ukuthi angadla kanjani amafutha kahle, uyaphendula futhi: ungawadli amafutha.
