Unsaturated mafura acid ka lijo

'Mele oa motho o entsoe ea dinama tse nyenyane tse, e leng ka nako ya tshebetso ya ho bophelo, eseng feela ho phetha mesebetsi ea bona ea phelang, empa e boetse e hlaphoheloa ho tswa ho mo ntša kotsi, ha a ntse a ho boloka bokgoni ba bona' me durability. Ya e le hantle, kaha sena se ba hloka limatlafatsi.

Batho lijo ho leka-lekana

Lijo e fana ka 'mele le matla, e leng ke ho hlokahala hore ho ho boloka le thulaganyo tsohle tsa' mele, haholo-holo mesifa mosebetsi, khōlo le nchafatso ea lisele. E lokela ho a hopola hore ntho e ka sehloohong phepo e nepahetseng - ho leka-lekana. Ho leka-lekana - ena ke sehlahisoa homolog Remix tsa lihlopha tse hlano hlokahalang bakeng sa phepo e nepahetseng e motho:

• lebese lihlahisoa;
• ntlafatsa lijo mafura;
• lijo-thollo le litapole;
• meroho le litholoana;
• lijo tse nang le protheine.

Types of acid tse mafura

Ba ile ba kopanela mafura acid ba phelelang ho le unsaturated. Tsa morao tjena li polyunsaturated le monounsaturated. Phelelang mafura acid ba teng le ka botoro le thata margarines, polyunsaturated - ka oli ea limela, lihlahisoa tsa tlhapi 'me ba bang margarines bonolo. acid Monounsaturated ba teng le ka rapeseed, linseed le oli ea mohloaare. Ka ho fetisisa hlokahala le ka bophelo bo botle har'a bona - e fetileng.

litla bophelo bo botle ba mafura acid unsaturated

Ba rua antioxidant thepa e le ho sireletsa k'holeseterole tse mali ho tswa ho kena moea. ho noa Recommended tsa polyunsaturated mafura acid - ka 7% ya servings letsatsi le letsatsi le monounsaturated - 10-15%.

Unsaturated mafura acid tse hlokahalang bakeng sa tshebetso e tlwaelehileng ya phelang eohle. The tsa bohlokoa ka ho fetisisa ba bona ba lumela mehahong Omega-3 le Omega-6. Ba ha ba tsa maiketsetso le nosi ka 'mele oa motho, empa ke habohlokoa haholo bakeng sa hae. Kahoo u lokela ho ba bonnete ba hore kenyeletsa ba ka ja lijo le, go gola ka botlalo a khetha lijo tse ruileng dintho tsena.

Properties tsa Omega acid

Litsebi tsa phepo ba nako e telele ba thahasella ho sebetsa ha le omega-3 tse mafura acid le derivatives bona - prostaglandins. Ba le tšekamelo ea ho etsa hore e be limolek'hule Lenģosa le susumelletsa kapa thibela ho ruruha, e leng tsa bohlokoa haholo bakeng sa ho ruruha ea manonyello a, bohloko mesifa, bohloko lesapo, eo e atisa ho bone ka batho ba hōlileng. Unsaturated mafura acid matlafatsa boitshireletso ba mmele, ho fokotsa matšoao a ramatiking e ruruhisang ramatiki le tabanan.

Ba ntlafatsa lesapo mineralization, ka nako e tšoanang ho eketseha segokanyipalo bona le matla. Ho phaella moo, le omega-3 tse mafura acid e ke le molemo haholo bakeng sa lijana pelo le mali. mehahong e mong acid Omega-unsaturated katleho sebelisetsoa merero setlolo ka mokgwa wa a tlatsana le lijo, ba ile ba ba le tšusumetso e ntle ho bophelo bo botle ba letlalo. acid tse mafura a ba phelelang ho le unsaturated fapana ka thepa ea bona le motsoako oa mafura unsaturated ka lik'hilojule tse ka tlaase ho ka tsela e lekanang ea ba phelelang ho mafura a. Lik'hemik'hale limolek'hule Omega-3 bopilwe beha ka bobedi ka 3 k'habone liathomo metiluglerodom le le omega-6 di amanang pairwise komponeng tse tsheletseng liathomo k'habone le metiluglerodom. Omega-6 tse mafura acid, ho fetisisa li fumanoa oli ea limela le ho mefuta eohle ea linate.

Products le mahloriso tse phahameng tsa mafura acid unsaturated

Leoatle tlhapi, tse kang tuna, litlhapi tsa salmon le mackerel, ka seatla se bulehileng le le omega-unsaturated mafura acid. analogues meroho tsena boemo bo jwalo flaxseed le oli canola, dipeo mokopu, mefuta e sa tšoaneng ea linate. The oli tlhapi ke le omega-3 tse mafura acid. E ka ho feletseng e ka nka sebaka sa linseed oli.

The molemo ka ho fetisisa ya dintho tsena - mafura tlhapi kang mackerel, empa ho kena seratsoana unsaturated hao tse mafura acid e ka ba litsela tse ngata.

1. Reka le omega-3 ntlafatsa lihlahisoa. Hona joale ba atisa ho ekeletsoa bohobe, lebese le lijo-thollo mekoallo.
2. Sebelisa linseed oli, ho fetola oli sonobolomo le botoro. Phaella ka ho re siloa flaxseed ka phofo bakeng sa ho baka, Salads, a ja sopho, lijo-thollo, yoghurts le theolela.
3. Kenyeletsa ya hao linate lijo, haholo-holo walnuts, Brazil, phaene le ba bang.
4. Eketsa unrefined sa mohloaare oli ka lijo leha e le efe. Ho ke ke ha feela nourishes mele ka acid bohlokwa, empa li boetse li thusa ho silehe lijo.

Temoso lokela ho sebelisoa unsaturated mafura acid ka bakuli ba lefu la tsoekere kapa noa anticoagulants. Ka 'na ama ea mali hoama le molao oa tsamaiso ya tsoekere. bakhachane ke ke a nka oli tlhapi, hobane e na le e ngata oa vithamine ea A, eo e kotsi ho ntshetsopeleng fetal.

Unsaturated mafura acid ka lijo

acid Monounsaturated ba seatla se bulehileng:

• cod, sebete oli;
• mehloaare;
• avocado;
• meroho oli.

Polyunsaturated mafura:

• linate;
• mokopu dipeo, sonobolomo, folaxe sesame,;
• linaoa;
• mefuta e mafura tlhapi;
• poone, k'hothone, sonobolomo, soybean le oli linseed.

Le mafura ha ke mobe joalokaha batho ba nahanang ka eona, 'me ka botlalo lahla ha le ba bohlokoa eona. Monounsaturated le mafura polyunsaturated e lokela ho ba ka sehloohong letsatsi servings ea mafura, 'me ho tloha nako le nako ho hlokahala ke' mele, ha ba ntse ba ntšetsa pele absorption ea protheine, le litlheferetsi, ho ntlafatsa ea ka tšebetso ea li-hormone. Ha mafura ka ho feletseng hlakileng ea lijo tsa bona, fokola memoring ya mosebetsi.

Isomers ka lijo tse sebetswa

Nakong ya ba lokisetsa ho ea margarine e finyelloa phetolo ea mafura unsaturated meroho tlas'a thempereichara e phahameng, a etsa hore transizomerizatsiyu limolek'hule. dintho tsohle manyolo na itseng sebopeho jeometeri. Ha solidification margarine e cis-ranole isomers ba fallela ho tse amang phapanyetsano ea acid e linolenic le qholotsa kotsi k'holeseterole phagamiso, a etsa hore pelo ea le lefu vascular. Oncologists re ranole unsaturated mafura acid qholotsa kankere.

Ka seo lihlahisoa tse ngata ranole?

Ya e le hantle, ba bangata ba bona ka lijo le tiile, lokisetsa ka palo e kholo ea mafura. Ka mohlala, ka dita litapole na le ka bang 30%, mme gela gela gela French - ho feta 40%.

Ka ho hlahisa dihlahiswa tsa confectionery ranole unsaturated mafura acid ba ka mefuta e fapaneng ya ho tswa 30 ho ea ho 50%. Ka margarines palo ea bona e fihla 25-30%. Ka mafura tsoakiloeng nakong ho hadika mutational thehoa 33% ea limolek'hule, kaha phetoho o etsoa remelt limolek'hule, eo eketsa sebopeho sa ranole-isomers. Ha margarine e e ho tse thathamisitsoeng ka 24% ranole-isomers, boemo ba tshebetso hadika eketsa haholo. The tala meroho oli ke ho fihlela ho 1% ya ranole-isomers ka botoro a ka 4-8%. Liphoofolong mafura ranole tse ka mefuta e fapaneng ho tloha 2% ho 10%. Hopola hore ranole mafura - ho lithōle le lokela ho ka ho feletseng qojoa.

Ama 'mele oa motho polyunsaturated mafura acid e e-s'o utloisise ka ho feletseng, empa ke hona joale ho hlakile hore bakeng sa hore motho a ka bophelo bo botle le a sebetsang a ea bophelo dijo tsa hao e tlameha ho hlahisa dihlahiswa, e leng ba le unsaturated mafura acid.