Carbohydrate kunye namafutha ziluncedo kwaye kuyingozi umzimba: Uluhlu

Ukutya ngokusempilweni - usisiqinisekiso zempilo. Nangona kunjalo, ngexesha isidlo akazange acinge nto ngaloo nto. Kodwa ukulawula ukusetyenziswa iiprothini, amafutha kunye carbohydrate kunceda nje ukuba ukugcina umzobo omhle, kodwa ukuze bazikhusele kwizifo ezithile, kuqukwa ukutyeba.

Noko ke, asinguye wonke umntu uyazi ukuba kukho amafutha eyingenelo, kwaye carbohydrate, phezu koko, yingozi. Amabango akwenzeki kuphela kwiiproteni. Njengoko siye sikhumbule ukusuka kwizifundo biology, ezizezi, iiprotheni inxaxheba ekwakheni kwizicwili, ukulawula ukutya, athwale izondlo igazi, ngokunjalo abe zikhusela. Kodwa kutheni thina amafutha kunye carbohydrate, ukuba imisebenzi engundoqo iiprotheni ukumelana?

Zeziphi amafutha ezilungileyo?

Ngenxa bagcobe iinwele yethu nolusu nenkangeleko enempilo, umzimba ngumkhenkce ngeentsuku ezibandayo yaye litshisa kakhulu bubushushu. Noko ke, kukho enye into. Asingabo bonke amafutha kufuneka iipropati luncedo, ngoko ngaphambi kokuba balumkeleni kuluhlu lwe zokutya osidingayo kakhulu, makhe sihlolisise kule sihloko.

isakhiwo kwamafutha

Njengoko yaziwa, lipids bamele ambaxa glycerol uyadinga asidi - triglycerides. molecule ngalunye triglyceride sakhiwa kwitsheyini ezizizembiwa kunye abaseleyo asidi. Loo nomxokelelwane ziyahluka ngobude okanye inani obuchopho, ngokuxhomekeke kuyo lipids ekwanti yaye elizele eyaneleyo. Yonke enye into, le asidi olunamafutha zihlelwa ngokwenani-athom, emva koko onesiphumo bond kabini. Zibalulekile ingakumbi umzimba. Ekuqondeni bemihla eli qela kwamafutha omega.

amafutha eluncedo

Ukuze ukuba umzimba ukwazi ukusebenza ngokufanelekileyo, kubalulekile ukuba asele amafutha equlethe unsaturated acid - omega 3, omega 6, kunye omega 9.

Nangona kunjalo, kukho imigaqo ethile kunye neempawu isicelo. Umzekelo, omega 3 no -Omega 6 zithathwa amafutha interchangeable, kodwa yokugqibela kufuneka ingadluli eqhelekileyo yemihla ngemihla. Ukuba akuqinisekanga ncam ukuba ukubala njani, indlela elula ukukhumbula. Lipids e omega 6 kufuneka abe ukutya 4 amaxesha mkhulu omega 3. Le ubalo kungenxa yokuba kumafutha okunempilo ukuze umzimba zifumaneka kuphela ngaphandle, yaye ngoko ke, kukho ingozi neCAPS. Ngokwahlukileyo koko, omega 9 ukuze efunyenwe ekutyeni kwaye ziphuhliswe ngokuzimeleyo. Zeziphi kutya ezinamaphepha okunamafutha ezichazwe? Ngoku sifunda.

Dwelisa imithombo amafutha

Eyona Umxholo omega-3 kwamafutha ezifumaneka intlanzi kunye Ingca yolwandle, iimbotyi kunye neenkozo zepistasi, kwakunye neeoli ezahlukeneyo. Cinga uluhlu ethile, edwelisa amafutha enempilo. Products zezi zilandelayo.

• Uninzi omega-3 kwamafutha ezifumaneka salmon, mackerel, herring, trout, squid, halibut, zakhele kunye zeCARP.
• Kananjalo efunyanwa kwiimbotyi, soy, isipinatshi, broccoli kunye nezinye izityalo esiluhlaza bumnyama.
• Ndikho soy oyile, imbewu seediliya, linseed, zesesame, umbona, iimbewu ithanga, walnuts kunye oats.

Inqanaba Umxholo omega-6 kakhulu ephezulu zikajongilanga, umbona, yomqhaphu kunye iimbotyi zesoya oyile, intlanzi umlambo, neenkozo zepistasi, imbewu, inyama yenkuku kunye namaqanda, kwaye currants abamnyama kunye primrose.

• Omega-9 ekhoyo kwi nokwakhiwa weminoti, iimbewu, avokhado, kunye lard. A kangangesandla hazelnut okanye peanut ekwaziyo Akothusi ukufumanisa ukuba umzimba kunye kumgangatho oyimfuneko.
• Isixa omkhulu omega-9 ingafumaneka kwi-oyile ezifana omnquma, apricot.

Iinzuzo amanqatha

Ngokungathandabuzekiyo, ngasinye kwezi lipids kuye iipropati luncedo, okanye ukuthetha ngazo kungaba ukuchitha.

Umzekelo, iimpawu luncedo of omega 3 amafutha e yandisa cholesterol, ukuyilwa iiseli zengqondo, retina, spermatozoa, isitya yokucoca abuyele ukuba iipropati elastic. Kwakhona, ngenxa omega-3 normalizes uxinzelelo lwegazi kunye kwegazi liya ingqondo uyaphuculwa ngokuthintela condensability igazi ngokugqithiseleyo. ukudumba Ncitshisiwe, zehlisa umngcipheko samathambo, kwemithambo yegazi, isifo sentliziyo kunye stroke. Xa kusetyenziswa ngamanqatha, omega ifumile 3, wokulungisa izicwili kunye bone ngonyuka olungongezwanga, yaye ezinye izifo esikhumba kangako bukhali. Phakathi kwezinye izinto, lipids data lukwa yinxalenye yale yokudla seswekile.

Kuyinto i-Omega-3 athi ukuba amafutha usempilweni kwabasetyhini. Kutheni?

Iinzuzo omega 3 kwamafutha umzimba nemazi

Okokuqala, ukusetyenziswa kwezi amafutha ayichaphazeli lomzobo. Kodwa ukuphuculwa ngemeko iinwele, isikhumba kunye namathambo iba kubonakala. Umzimba rhoqo abasweleyo kwezi zinto, ngoko, ayinayo ixesha yande kubo, ukuchitha iimfuno zabo. Okwesibini, omega unsaturated 3 amafutha njengendlela esihle utshintsho kwimo nokudandatheka, normalizing umsebenzi e-nervous system.

Iipropati oluncedo omega 6

Ngaphandle kwento yokuba omega-6 ukuze zizakujongwa njengo indawo ephelele omega-3, kodwa ifuthe lazo umzimba thile ezahlukeneyo. Yintoni luncedo kangaka ezi izinto?

Ngenxa kugcwale kwamafutha omega 6 unciphisa isikhumba owomileyo, kunciphise amazinga cholesterol, ukutya eqhelekileyo, izikhonkwane ukudleka nya, ukuphucula umsebenzi kwengqondo. Ulingo lwezonyango zibonisa ukuba ezi lipids ziye zasetyenziswa ngempumelelo kwi unyango kunye nothintelo sclerosis kunye seswekile. Kwakhona echazwe okunamafutha acid ekuthintelweni kwezifo yamanina yomchamo, uthi bangonwabi kunye ezimbi sentliziyo.

Iipropati oluncedo omega 9

Ezinamanqatha acid Omega 9 ayikho ngaphantsi kuqwalaselwa ukuba iimpawu zazo iyingenelo, iba nefuthe kuyingenelo emzimbeni. Kwakhona iyaluthintela uphuhliso seswekile ngokusebenzisa amanyathelo ukusebenza kwimveliso iseli ye-insulin. Ngenxa omega 9 umzimba wethu uyakwazi ukumelana iintlobo ezahlukeneyo zamangenelela kunye nophuhliso sifo. Ngokwahlukileyo nezikhongozelo, omega 9 kunciphisa kuphela inqanaba cholesterol egazini, kodwa enokumelana phezulu kwaye, ngenxa yoko, ayikhuphi kungena umzimba kwezinto umhlaza ngenxa ngayo ezithile chemical.

Kubalulekile ukuphawula ukuba zonke asidi efumaneka fish oil. Malunga umusa wakhe wazi nokuba ogogo zethu. izizukulwana amaninzi abantwana baye nto ixesha elide njengoko vitamin ephambili. Kodwa bambalwa uyazi yintoni ioli intlanzi luncedo kumabhinqa.

Iqulethe iodine phosphorus nokuthintela izifo lengqula nokuphucula ukutya. Okuqukiweyo iivithamini A no-D, ukomeleza iinwele kunye nezikhonkwane, kuphucula imeko nebala kunye nokuphucula ulusu luthambe. Uyadinga asidi ukuba sihlale nani slim.

Noko ke, njengayo nayiphi na into, kodwa kungabi kuvinjwa amathuba neziphumo elibi emzimbeni.

Ngoko okulungileyo okanye okubi?

Amafutha eziluncedo emzimbeni, nako zisenzakaliswa impilo-non ukuthotyelwa kwemiqathango ethile.

Umzekelo, ukungabikho omega-3 ayikho Kuyingozi libanda yayo. Kwaye nangona practice oku enqabileyo slozhnorealizuemoe, kodwa zingachaphazeli kungenzeka bayaliwa, kwaye ubuninzi - zisiba isifo sesibindi.

Imiphumo agqithisile omega-6 emzimbeni kungaba nosizana ngaphezu kwimeko yangaphambili. Ngoko ke, ngenxa yokuba egqithileyo kulo kweziyobisi umzimba kwandisa viscosity negazi, okuthetha ukuba kukho ingozi yesifo sentliziyo okanye nobetho, kwakunye nokuphuhliswa egazi kunokwenzeka. Kwakhona, excess okunamafutha asidi yoxinaniso esongela ukukhula iiseli zomhlaza. Neziphumo lincinane ngaloo ndlela kuncitshiswa nezifo.

Nangona isibakala sokuba omega-9 yenzelwe ukulawula ukutya, okugqithiseleyo emzimbeni kunokukhokelela umzimba.

Ngoko ke, ngaphambi kokuba uqale ukusebenzisa ngenkuthalo ezi amafutha ezibonakala esempilweni, khumbula ukuba yonke ngomlinganiselo ebalulekileyo.

Kungalo phezu lipid, kuyimfuneko ukuba ukuxelela yaye malunga carbohydrate. Kuphela iqela amafutha esempilweni carbohydrate kukuvumela ukuba alungiselele ukutya efanelekileyo.

Carbohydrate. iinzuzo zabo tywaleni

Kunye carbohydrate, yonke into kancinci lula. Kukho carbohydrate ezintsonkothileyo nelula. Okanye, ngamanye amazwi, izakhi kunye index ephantsi Glycemic kunye phezulu. Zahlukene njani?

carbohydrate ajolise ukukhululwa ngokukhawuleza amandla ngenxa yokonyuka amaqondo eswekile yegazi.

Bona equlethwe itshokolethi, ehla, iziqhamo. Xa ilizwi, kuzo zonke okukhona. Kungenxa yoko le nto ngeebha zeetshokoleti ezi elungileyo izimuncumuncu ekhawulezayo, kodwa ezimbi isidlo esikhulu. Indlala ucimayo nkqu ezimbalwa iiyure.

carbohydrate Complex, zingangeni emzimbeni, kukwahlukana elide, lusidla rhoqo umzimba amandla.

Bayinxalenye ezininzi kuThixo okuziinkozo, iimbotyi, isonka sengqolowa kunye pasta durum.

Kulo mzekelo, khumbula ukuba carbohydrate zahlulwe, ngoko nangoko ijike ibe amanqatha, ngoko awunaku kwazi kakubi ngabo, okanye umzobo slim unako kulityalwa.

isiphelo

Amafutha ziyinzuzo kuphela xa ukusetyenziswa kwazo libe lelona eqhelekileyo yemihla ngemihla. Nawuphi excess akakwazi kakubi kuphela kuchaphazela inkangeleko, kwaye zichaphazela kakhulu zempilo. Ngoko ke, ngaphambi kokuba aphefumlelweyo ichaza isiphumo nokudla omega ezinamanqatha asidi qela, cinga ngento ngemiphumo kungakhokelela kakubi kwabo.