Mafuta achangobva kuwira mukunyadziswa. Kune rumwe rutivi, izvi ndezvechokwadi - mafuta ezvokudya ane caloriic, uye mukutsvaka kubatana, imwe neimwe yekoriki inodyiwa inonyatsofungidzirwa. Asi usakanganwa kuti kurambwa zvakakwana kwekirasi yezvibereko kunogona kuunza zvinetso zvehutano zvakakomba. Mushure mezvose, kuumbwa kwavo kunosanganisira zvikamu zvakawanda zvinotarisirwa kuita basa rinowanzoitwa nemuviri wedu: somuenzaniso, polyunsaturated mafuta acids.
Ndezvipi kubatanidza?
Kana iwe uchiyeuka kosi yechikoro chemakemikari ehupenyu, zvinowanzoitika kuti mafuta ndiwo mashizha e glycerin uye mafuta acids.
Fatty acids kune zvinhu zvinowanikwa mumamolekoro iyo -COOH chikamu, iyo inokonzera asidi, inobatanidza neatomu dzekoni, iyo inofananidzwa sequentially. Kune imwe carbon atom inowanikwa mamwe mashoma ehydrojeni, semugumisiro, iyo yakagadzirwa ine inenge inotevera fomu inotevera:
CH3- (CH2-CH2) n-COOH
Zvinowanzoitika mune mamwe acid "carbon" inobatanirana kune imwe neimwe kwete ne1, asi ne 2 zvisungo:
CH3- (CH = CH) n-COOH
Aya acids anonzi unsaturated.
Kana pane maatomu akawanda emakemikari, iyo yakabatana nemumwe mushure mezvisungo zvechipiri, saka iyo acids inonzi polyunsaturated, kubva muchiGiriki "polis", zvinoreva zvakawanda.
Izvozvo zvekupedzisira, zvakare, zvakakamurwa kuva mapoka akawanda, kureva:
- omega-9;
- omega-6;
- omega-3 polyunsaturated acids.
Kuti ndeupi wavo isaturated acid asiri, inotsanangurwa nechokwadi icho carbon car atom, kana tikatanga nemusana asiri asidi ye molecule (CH3-), yekutanga 2-nd iyo ichave.
Nenzira, muviri wedu unobereka omega-9 acids, asi vamiririri vemamwe mapoka maviri atinowana, chete, kubva pakudya.
Nemhaka yei polyunsaturated mafuta acids anodiwa?
Izvi zvinoumba chikamu chinodikanwa cheganda remhuka dzose dzemhuka - iyo inonzi inonzi membrane. Uyezve, iyo inowedzera zvakaoma basa rekamuri, iyo inowedzera yakawanda yepolunsaturated mafuta acids muhomwe yayo. Semuenzaniso, mumutsetse memuviri we retina yeziso redu, inenge 20% yeava acid, uye muhomwe ye-subcutaneous mafuta masero, zvinyorwa zvayo zvinopfuura 1%.
Mukuwedzera kune basa rokuvaka, zvinhu izvi zvinodiwa kuti zvivepo biosynthesis yemapohormones - zvinhu zvinokanganisa basa reesero umo mahomoni eko "akaumbwa, kutaura." Ndinoda kutaura zvakawanda pamusoro pavo, sezvo izvi zvinoumba zvinokonzera maitiro mazhinji anoitika mumuviri wedu.
Nokudaro, endo-hormone inodzora zvinhu zvakadai sokutanga kana kuparara kwemarwadzo nekuputika, uyewo zvinokanganisa kukwanisa kweropa kupfeka. Izvo zvakasikwa, sezvataurwa pamusoro apa, kubva kune acid atozivikanwa kwatiri, iyo iri mune membrane yesero. Uye, kubva kumapoka akasiyana, mahomoni akasikirwa kugadzirisa matambudziko akasiyana-siyana. Saka, kubva kune omega-6 acids inobudiswa zvinhu zvinokonzera kugadzikana kwakakwana kwemuviri wemunhu kunokanganisa zvakatipoteredza. Maitiro akadaro anowedzera coagulability yeropa, iyo inodzivisa kurasikirwa kukuru kwaro panguva yemavanga, uye zvinokonzera kupomba uye kurwadziwa - kusateerera kusingafadzi, asi zvakakosha kuti upone. Zvisinei, kana zvinhu izvi zvisingakwanisi kuitika, chirongwa chacho chinobuda kunze kwekutora: ropa rinowanzova rakanyanyisa, kupindira kunomanikidzwa, ropa revhavha mufomu mumidziyo yeropa, panjodzi yekurwadziwa kwemwoyo uye kushaya kamuviri kunowedzera, uye kugadzirisa kwehutano kunowedzera.
Endo-mahomoni anowanikwa kubva kune omega-3 polyunsaturated acids ane mhirizhonga inopesana: inoderedza kugadzikana kwezvokuvhiringidza, kuderedza ropa, kubvisa marwadzo. Uyezve, iyo yakakwirira yehutega-3 acid mumuviri, mahomoni mashoma anogadzirwa kubva ku omega-6 acid. Zvisinei, haufaniri kurega zvakakwana zvekupedzisira, nokuti munyaya ino hypotension, mashoma coagulability yeropa uye kudonha kwehutachiona hwemunharaunda inopiwa. Zvakanaka, kana chikafu che 4 chikamu che omega-6 chichava chikamu che omega-3 fatty acids.
Miti yakakosha mu polyunsaturated mafuta acids
Zvitubu zve polyunsaturated mafuta acids ndeizvi:
- mafuta akawanda emiriwo, somuenzaniso - sunflower, muorivhi, rapeded, rinseed, soybean;
- nuts uye mbeu - marinari, walnuts, sunflower mbeu;
- mafuta uye ushu hwakasiyana-siyana hwehove - sardines, herring, mackerel, salmon, trout, tuna, capelin, horse mackerel;
- cod chiropa mafuta.
Zvisinei, inofanira kuonekwa kuti mumiti iyo inonyanya omega-6 polyunsaturated mafuta acids, uye muhove- omega-3 acids.