Amafutha

Amafutha ayizinhlanganisela eziphilayo ezihlanganisa i-glycerol esters, ama-fatty acids kanye nezinto eziphilayo ezisebenza kakhulu. Amafutha kanye nezinto ezinjengamafutha zichazwa ngegama elivamile - lipids.

Emzimbeni womuntu, ama-lipids amaningi agxile ezicutshini ezingaphansi kwesikhumba nezicubu ze-adipose. Lezi zinhlanganisela zitholakala ezicutshini zemisipha, isibindi, nobuchopho. Ezitshalweni, amafutha angatholakala ezithelweni nasembewu. Emhlabeni wezitshalo, lokho okubizwa ngembewu kawoyela kugcwele kakhulu ama-lipids.

Izinkimbinkimbi zamagama

Ungakhuluma ngendima ebalulekile yamafutha emzimbeni womuntu isikhathi eside futhi esiningi, ikakhulukazi njengoba kunamaqiniso amaningi angaziwa futhi ajabulisa kakhulu. Kodwa okokuqala, kubalulekile ukuqonda amagama ukuze ungadideki.

I-Lipid yigama eliyinhloko. Asho into ene-molecule encibilikayo ngamafutha. Kalula nje, wonke amafutha, ama-acids anamafutha, amavithamini ancibilikayo amafutha kanye nama-phospholipids kulwelwesi lwamaseli angama-lipids.

Ama-fatty acids ayizingqimba zokwakha zomzimba. Zigcina amandla, umzimba uwaguqule abe uphethiloli uma kudingeka.

Ama-Triglycerides ama-lipids anesakhiwo samafutha acid amathathu kanye ne-molecule ye-glycerol. Wonke ama-triglycerides ahlukaniswe ngamaqembu ama-2: agcwele (atholakala enyameni nasemikhiqizo yobisi) nama-acids angasetshenzisiwe (atholakala ekudleni kwezitshalo). Ngokombono we-anatomical, amafutha aqukethwe ngaphansi kwesikhumba nawo angama-triglycerides.

I-sterol (noma i-sterol) iyiqembu elincane le-steroids elisebenza ngomgomo wamahomoni. Emzimbeni badlala indima yesakhiwo samaseli (ku-membrane). Bamba iqhaza kumetabolism, kuthinte amazinga e-cholesterol: ama-sterol ezitshalo avimba ukumuncwa kwe-cholesterol “embi” emathunjini.

Ama-phospholipids - anendima yesakhiwo emzimbeni. I-membrane yeseli yenziwe ngama-phospholipids. Ukusebenza kwawo wonke amaseli kuncike kuwo. Ama-phospholipids amaningi atholakala kulwelwesi lwesibindi, ubuchopho namaseli enhliziyo. Ziyingxenye ebalulekile ye-sheath yeziqu ze-nerve, zihileleke ekuhlanganiseni kwegazi nokuvuselelwa kwezicubu.

Indima yamakhemikhali neyebhayoloji

Ekhuluma ngendima ye-lipids yezinto eziphilayo, okokuqala kubalulekile ukuqaphela ukuthi i-lipids iyingxenye yamangqamuzana cishe azo zonke izinhlobo zezicubu, futhi kanye nama-carbohydrate ahlinzeka ngomsebenzi obalulekile kanye ne-metabolism yamandla. Ukwengeza, ukuqongelela ezingxenyeni ezingaphansi kwesikhumba kanye nezitho ezizungezile (ngokulinganisa okunengqondo) zakha umcamelo ovikelayo: zinikeza isivikelo emonakalweni wemishini, zinikeze ukufakwa kwe-thermal.

Amaseli ezicubu ze-Adipose ayinqolobane yezakhi ezakha izinqolobane zamandla omzimba. Ngendlela, i-oxidation ye-1 gram yamafutha inika umzimba ama-kilocalories angu-9. Ukuze uqhathanise: lapho i-oxidizing inani elifanayo lamaprotheni noma ama-carbohydrate, ama-kilocalories angu-4 kuphela akhiqizwa amandla.

Ama-lipids emvelo anezinhlobo ezingaphezu kuka-60 zama-fatty acids anezakhiwo ezahlukene. I-fatty acid molecule iwuchungechunge olukhethekile lwama-athomu ekhabhoni axhumene azungezwe ama-athomu e-hydrogen. Izakhiwo zamafutha zincike kubude bawo. Uma iketango lide, kwakheka amafutha aqinile. Amafutha awuketshezi anesakhiwo samangqamuzana anezintambo ezimfushane zama-athomu.

Iphuzu lokuncibilika lamafutha nalo lincike ku-molecule: ukuphakama kwesisindo samangqamuzana, kuba nzima nakakhulu ukuba amafutha ancibilike, futhi lapho encibilika kakhulu, kuba nzima nakakhulu ukuba umzimba ugaye.

Ngokwekhwalithi yokulinganisa, amafutha ahlukaniswe ngamaqembu amathathu. Abamele abokuqala bamuncwa ngumzimba ngo-97-98%. Zincibilika emazingeni okushisa angaphansi kuka-36,6 degrees. Uma ukuncibilika kudinga ama-degree angu-37 nangaphezulu, amafutha anjalo amuncwa ngenani lama-90%. Futhi u-70-80% kuphela ozokwazi ukufana uma into idinga okungenani ama-degree Celsius angama-50-60 ukuze incibilike.

Ukuhlukaniswa kwamafutha emvelo

Amafutha agcwalisiwe:

• ibhotela, amafutha obisi;
• inyama, isinqumelo, amafutha ezilwane;
• isundu, ukhukhunathi kanye namafutha kabhontshisi kakhokho.

Amafutha Angagcwalisiwe:

1. I-Monounsaturated:
   • Amafutha e-Olive;
   • Ibhitela lamantongomane;
   • ukwatapheya;
   • iminqumo;
   • inyama yenkukhu.
2. I-Polyunsaturated:
   • izinhlanzi ezinamafutha, amafutha ezinhlanzi;
   • i-linseed, i-rapeseed, i-sunflower, ummbila, i-cottonseed, uwoyela we-soya;
   • amafutha avela embewini kakolweni, i-walnut;
   • amantongomane nembewu.

Umehluko phakathi kwamafutha agcwele kanye ne-unsaturated usesakhiweni samakhemikhali, ngakho-ke, imisebenzi yawo nayo ihlukile.

Amafutha asuthisiwe awazuzisi umzimba njengamafutha angagcwele. Zithinta kabi i-lipid metabolism, ukusebenza kwesibindi futhi, njengoba izazi zokudla zikholelwa, ziyimbangela ye-atherosclerosis.

Inani eliphakeme kakhulu lamafutha angenayo i-unsaturated litholakala emafutheni emifino. Okugqama kakhulu ezakhini zabo zamakhemikhali nezebhayoloji ama-polyunsaturated fatty acids. Ziyizinto ezibalulekile emzimbeni futhi zifakwe ohlwini lwezinto ezibalulekile kubantu. Elinye igama i-vitamin F, kodwa empeleni, izakhiwo zamafutha zihlukile kumavithamini wangempela. Iqukethwe kuzo zonke izitho ezibalulekile: ebuchosheni, inhliziyo, isibindi, izitho zokuzala. Okuqukethwe okuphezulu kwe-polyunsaturated fatty acids ku-embryo, umzimba wengane esanda kuzalwa kanye nokwakhiwa kobisi lwebele nakho kuye kwafakazelwa. I-vitamin F egcwele kakhulu amafutha ezinhlanzi.

Indima yamafutha e-polyunsaturated

Imisebenzi yamafutha e-polyunsaturated:

• inomthelela ekukhishweni kwe-cholesterol emzimbeni, okusiza ukubambezela ukuhamba kwezinguquko ze-atherosclerotic;
• yenza izindonga zemithambo yegazi zinwebeka futhi zinciphise ukungena kwazo;
• kusiza ekuvimbeleni i-ischemia;
• ukuqinisa imisebenzi yokuzivikela yomzimba, ukukhiqiza ukumelana nezifo ezihlukahlukene kanye nemisebe ye-ionizing.

Ukuntuleka kwamafutha e-polyunsaturated kungenye yezimbangela ze-coronary thrombosis.

Ngokusho kokuqukethwe kwe-polyunsaturated fatty acids, i-lipids ihlukaniswe ngamaqembu ama-3:

1. Nge-bioactivity ephezulu. Okuqukethwe kwe-polyunsaturated acids kuzo kungama-50-80%. Kwanele ukudla ama-20 g wamafutha ukunikeza umzimba izinto ezidingekayo. Imithombo: amafutha emifino (ummbila, i-linseed, i-sunflower, i-hemp, i-soya, i-cottonseed).
2. Nge-bioactivity ephakathi. Okuqukethwe kwe-polyunsaturated acids kungaphansi kwama-50%. Imfuneko yansuku zonke iqukethwe ku-50 g wengulube, ihansi noma amafutha enkukhu.
3. Nge-bioactivity ephansi. Leli ibhotela nazo zonke izinhlobo zamafutha obisi, inyama yenkomo kanye namafutha emvu. Abakwazi ukunikeza umzimba inkambiso edingekayo ye-polyunsaturated fatty acids.

Ama-Triglycerides, ama-phospholipids nama-sterols

Wonke amafutha emzimbeni angahlukaniswa ngamaqembu ama-3:

• ama-triglycerides;
• phospholipid;
• ama-sterol.

Cishe i-100% yamafutha aqukethwe emzimbeni womuntu asesimweni se-triglycerides, i-95% yamafutha okudla nawo agcinwa kulesi sakhiwo.

I-Triglyceride iyinto ene-molecule equkethe ama-acids ama-3 kanye nama-molecule e-glycerin angu-1. Ngokuya ngokuba khona noma ukungabikho kwama-athomu e-hydrogen ekubunjweni, i-triglycerides igcwele, i-monounsaturated ne-polyunsaturated.

Indima eyinhloko emzimbeni ukunikeza amandla. Agcinwa kakhulu kuzicubu ze-adipose, kodwa amanye ama-triglycerides akhona ngaphakathi kwamaseli. Inani eleqile lalolu hlobo lwe-lipid emangqamuzaneni liholela ekuthuthukisweni kokukhuluphala. Ukweqile kwe-triglycerides ezicutshini zesibindi kugcwele ukuwohloka kwamafutha esitho, futhi okuqukethwe okuphezulu kwezicubu zemisipha kusheshisa ukukhula kohlobo 2 lwesifo sikashukela.

Ama-phospholipids akhona ku-5% kuphela wemikhiqizo yokudla. Angancibilika emanzini nasemafutheni. Ngenxa yalesi sakhiwo, bayakwazi ukuhamba kalula kuma-membrane weseli. I-phospholipid edume kakhulu i-lecithin, etholakala esibindini, amaqanda, amantongomane, igciwane likakolweni, nobhontshisi wesoya.

Ama-phospholipids ayadingeka ukuze umzimba ugcine umsebenzi we-membrane yamaseli. Ukwephulwa kwesakhiwo sabo kuholela ekuguleni kwesibindi, ukwephulwa kwe-blood coagulation, isibindi, isifo senhliziyo.

Ama-sterols yiqembu lezinto ezihlanganisa i-cholesterol (high and low density lipoproteins), i-testosterone, i-cortisol, ne-vitamin D.

Eqenjini le-lipids, kune-2 ebalulekile yamafutha acids emzimbeni womuntu, ongakwazi ukukhiqiza wona ngokwawo. Lezi yi-linoleic ne-linolenic acid.

I-Linoleic yaziwa kangcono ngokuthi i-Omega-6 fatty acid, kanti i-linolenic acid yaziwa nge-omega-3 acid. Zifune kangcono kakhulu ezimbewu, amantongomane, izinhlanzi zasolwandle ezinamafutha.

Cholesterol

I-cholesterol iyingxenye ebalulekile yezicubu eziningi emzimbeni womuntu. Ubamba iqhaza ekwakhiweni kwamangqamuzana amasha, amahomoni, ulwelwesi lwama-intercellular, emuncwa amavithamini, futhi aqongelela amandla. Kodwa indima ewusizo ye-cholesterol igcinwa kuphela inqobo nje uma okuqukethwe kwayo kungadluli imingcele evumelekile (200-250 mg noma 5,0 mmol / l). Ukweqa inkomba kwandisa ingozi yokuthola izingozi zenhliziyo, kucekele phansi i-atherosclerosis.

Yonke i-cholesterol emzimbeni yakha amaqembu amathathu:

• high density lipoproteins ("okuhle" cholesterol);
• i-low density lipoproteins ("embi" cholesterol);
• ama-lipoprotein aphansi kakhulu (umphumela ongemuhle).

Izinhlayiya ze-sterol "ezimbi" zakhiwa emafutheni atholakala ngokudla ibhotela eningi, inyama enamafutha kakhulu, izikhupha zamaqanda nobisi lonke.

Nsuku zonke, umzimba ukhiqiza ngaphakathi kwe-1 g ye-cholesterol. Futhi cishe konke (0,8 g) kuhlanganiswe esibindini, futhi 0,2 g - kwamanye amaseli. Ngaphezu kwalokho, enye ingxenye yegramu ye-cholesterol ivela ekudleni. Yile dose etholwe ngaphandle lapho kubalulekile ukuzama ukuyilawula.

Ungayilungisa kanjani i-cholesterol?

Akunzima ukulungisa ibhalansi ye-cholesterol uma uyayazi imithetho ye-dietology. Nawa amanye amathiphu okukugcina unempilo.

1. Lahla amafutha aphikisayo emvelo yezilwane.
2. Ukuze ukhiphe kwimenyu izitsha ezithosiwe kanye nama-french fries.
3. Ungadli izikhupha zamaqanda ezingaphezu kuka-3 ngesonto.
4. Nika okuncamelayo inyama engenamafutha.
5. Yehlisa inani lobisi olunamafutha asetshenzisiwe.
6. Izingxenye ezimbili kwezintathu zokudla kwansuku zonke kufanele zenziwe ngokudla kwezitshalo okucebile nge-fiber.
7. Phuza itiye eliluhlaza kakhulu.
8. Faka amafutha e-polyunsaturated ekudleni.
9. Thatha i-nicotinic acid, i-calcium, amavithamini E no-C.
10. Yidla amajusi amasha (beetroot, ikhukhamba, isanqante, i-apula, iklabishi, i-orange, isilimo esidliwayo esinamagatsha anamanzi).
11. Yethula ukudla okunothe ngama-phytosterols (ama-sterol ezitshalo alawula amazinga e-cholesterol) ekudleni: igciwane likakolweni, i-wild rice bran, imbewu yesesame, imbewu kabhekilanga nethanga, ama-pistachios, ama-flaxseeds, ama-alimondi, amantongomane kaphayini, ama-walnuts, ukwatapheya, amafutha omnqumo.

Ukufunda, ukwabelana

Izazi zezinto eziphilayo zenze izivivinyo eziningi ngaphambi kokuba ziqonde isimiso sokuthakwa kwamafutha ngumzimba. Ngawo-1960, uRobert Wolpenheim noFred Matson abavela e-Procter-and-Gamble banquma ukuthi amafutha asemgudwini wesisu awancibiliki ngokuphelele. Okusho ukuthi, ngaphansi kwethonya lamanzi, ama-molecule amabili kuphela e-triglyceride ahlukaniswa, okwesithathu kuhlala kungashintshiwe.

Okokuqala, i-enzyme equkethwe ngamathe isebenza emafutheni. Esigabeni esilandelayo, i-enzyme ekhiqizwa amanyikwe ifakwa emsebenzini. Ngemva kokucutshungulwa kabili, amafutha athuthwa ngezingxenye aye emathunjini amancane. Futhi okuthakazelisayo: izingxenye ze-lipids azifaki ngokuzenzakalelayo emathunjini, kodwa kuphela ngemva kwesignali ehambisanayo yokuthi amathumbu amancane "athumela" esiswini.

Imvelo idale uhlelo lokugaya ukudla komuntu ngendlela yokuthi ukudla okunamafutha ngeke kungene emathunjini kuze kube yilapho icubungula ingxenye yangaphambilini. Lokhu kuchaza umuzwa wokugcwala kanye “nesisu esigcwele” esisuliwe ngemva kokudla kakhulu, ikakhulukazi ukudla okunama-kilojoule amaningi. Indlela ithumbu elidlulisela ngayo lezi zimpawu ezihlakaniphile esiswini, izazi zezinto eziphilayo azikakwazi ukuchaza. Kodwa iqiniso lihlala likhona.

Ama-bile nama-bile acids asiza umzimba ekugcineni ukucubungula amafutha. Baphula i-lipids ibe yizinhlayiya ezincane, eziphinde zithinteke yi-enzyme lipase. Ngemuva kwe-hydrolysis yokugcina, ama-monoglycerides nama-fatty acids akhiwa emzimbeni. Adlula ezindongeni zamangqamuzana amathumbu futhi asevele esefomini elibuyekeziwe (ngesimo samaconsi amafutha ahlanganiswe namaprotheni) angena egazini ukuze ahanjiswe kuwo wonke umzimba.

Igazi liqukethe inani elikhulu lama-lipids ezinhlobo ezahlukene. Ukugcwala kwamafutha egazi kushintsha impilo yonke. Lokhu kuthonywa uhlobo lokudla okunempilo, ubudala, isimo somzimba, amazinga e-hormonal. Ukwenyuka kwezinga lamafutha angathathi hlangothi kubonisa ukuthi umzimba awusebenzisi kahle i-lipids ekudleni.

Ezinye izimbangela zokwanda kwe-lipids yegazi:

• indlala;
• isifo sikashukela;
• i-hepatitis eyingozi;
• i-diathesis exudative;
• ukudumba kwamaphaphu;
• cholecystitis;
• i-nephrosis.

I-Hyperlipidemia (ukwenyuka kwezinga lamafutha) ibonakala ngokudakwa, ukungasebenzi kahle kwesibindi.

Inqubo ye-fat metabolism emzimbeni womuntu incike ngqo kumetabolism yama-carbohydrate. Ezimweni zokusetshenziswa njalo kokudla okunekhalori ephezulu (okucebile ngama-carbohydrate) ngaphandle kwezindleko ezidingekayo zamandla, ama-joules atholakala kuma-carbohydrate aguqulwa abe ngamafutha. Ukulwa nokukhuluphala kokudla ukunciphisa okuqukethwe kwekhalori ekudleni. Kumenyu, gxila kumaprotheni, amafutha, amavithamini nama-organic acid.

Ukukhuluphala kwe-Pathological kuwumphumela wokuphazamiseka kwezinqubo ze-neurohumoral zokulawulwa kwe-carbohydrate kanye ne-fat metabolism. Ukunqwabelana ngokweqile kwe-lipids kumaseli nezicubu kugeleza ku-dystrophy.

Amafutha ekudleni

Izazi zezinto eziphilayo zitshele: cishe ingxenye eyodwa kwezinhlanu zamakholori adingekayo ekukhiqizeni amandla, umuntu kufanele awathole ngezindleko zamafutha. Isidingo sansuku zonke sinqunywa kucatshangelwa imingcele eminingana:

• ubudala;
• indlela yokuphila;
• isimo sezempilo.

Abantu abaphila impilo esebenzayo, abangena emidlalweni (ikakhulukazi ngokomsebenzi) badinga ukudla okunokuqukethwe kwekhalori ephezulu. Asebekhulile, abangasebenzi, abanomkhuba wokukhuluphala kufanele banciphise ama-calories.

Ngezempilo, kubalulekile ukucabangela hhayi kuphela inani lamafutha ekudleni, kodwa futhi isilinganiso phakathi kokusetshenziswa kwezinhlobo ezahlukene ze-lipids. Futhi khumbula ezinye izincomo zongoti:

• ama-asidi agcwele abhebhethekisa i-fat metabolism, impilo yesibindi, andise ingozi ye-atherosclerosis;
• amafutha e-polyunsaturated aqinisa izinqubo ze-metabolic, asuse i-cholesterol “embi” emzimbeni;
• ukuhlukunyezwa kwamafutha angenalutho (amafutha emifino) kubangela ukucasuka kwamathumbu emathunjini, ukwakheka kwamatshe emigodini ye-bile.

Ngokufanelekile, ukudla “okunamafutha” kuqukethe amafutha emifino angama-40% kanye namafutha ezilwane angama-60%. Ebudaleni, inani lamafutha emifino kufanele likhule.

Isilinganiso sama-fatty acids ekudleni:

• monounsaturated - 50% wawo wonke amafutha;
• i-polyunsaturated - 25%;
• igcwele - 25%.

Amafutha e-Trans - amafutha angagcwalisiwe ahunyushwe ngokuzenzisa abe agcwele. Isetshenziswa embonini yokudla (amasoso, imayonnaise, i-confectionery), nakuba izazi zokudla zikwenqabela ngokuqinile ukuyisebenzisa. Amafutha ashise kakhulu kanye ne-oxidation (ama-chips, ama-french fries, ama-donuts, ama-belyashes, nokudla okuthosiwe) nawo ayalimaza umzimba.

Amafutha ayingozi:

• amafutha agcwele;
• i-cholesterol ephansi futhi ephansi kakhulu;
• amafutha we-trans.

Ukwanda kwe-lipids "embi" kubangela:

• ukukhuluphala;
• isifo sikashukela;
• izifo zenhliziyo.

Amafutha asuthisiwe anesakhiwo samangqamuzana esilula futhi ayingozi emzimbeni womuntu, njengoba enomthelela ekukhuleni kwama-plaque nokuvinjelwa kwemithambo yegazi.

Izibonelo zemikhiqizo equkethe amafutha agcwele:

• imajarini;
• amafutha ezilwane (izinso, ezimhlophe enyameni, ingaphakathi, ibhotela);
• amafutha kakhukhunathi namafutha esundu;
• inyama enonile;
• okobisi;
• ukudla okusheshayo;
• ikhekhe.

Ngokuqondene nenyama nemikhiqizo yobisi, umzimba udinga lokhu kudla, kodwa izinketho ezinamafutha aphansi kufanele zikhethwe.

Uma liphezulu inani lamafutha agcwele asetshenziswayo, liyanda izinga le-cholesterol egazini. I-cholesterol yakheka kakhulu ezicutshini zesibindi futhi idingwa umzimba ngobuningi bokuphila. Ukweqa okujwayelekile kuholela ekuthuthukiseni isifo senhliziyo nezinkinga ze-vascular.

Amafutha e-Trans amafutha awuketshezi aguqulwa ngokwenziwa abe yifomu eliqinile (amajarini, amafutha okupheka). Umsebenzi wabo ekuphekeni uwukwandisa impilo yeshalofu yemikhiqizo ebolayo. Kutholakala ekudleni okunenkomba ephezulu ye-glycemic.

Amafutha enempilo

Amafutha anempilo ayizinhlobo ezi-2 ze-lipids engagcwalisiwe: i-monounsaturated (i-omega-9) ne-polyunsaturated (i-omega-3, i-omega-6).

I-Omega-9, noma i-oleic acid, inikela enkambweni evamile yezinqubo ezibalulekile emzimbeni. Ngokuntuleka kwayo, ulwelwesi lwamaseli luyancipha, ibhalansi ye-metabolism iyaphazamiseka. Itholakala ngobuningi emafutheni omnqumo.

Izici eziwusizo ze-Omega-9:

• inezici ze-immunostimulating;
• ivimbela ukwakheka kwezimila ezimbi esifubeni sowesifazane;
• kunciphisa ingozi yokuba nesifo sikashukela, isifo senhliziyo;
• ilawula amazinga e-cholesterol;
• kuthuthukisa ukuvikeleka kuma-virus kanye nemikhuhlane;
• iqeda ukuqunjelwa, ilawula inqubo yokugaya;
• kuthuthukisa inkumbulo;
• ikhulula ukucindezeleka;
• kuthuthukisa isimo sesikhumba, izinzipho, izinwele;
• inikeza amandla.

Omega-3

I-Omega-3 idlala indima ebalulekile ekuphileni, kodwa umzimba awukhiqizi wona ngokwawo. Ithinta ukusebenza kobuchopho, inhliziyo, amalunga, ilola amehlo futhi yehlise i-cholesterol. Inomphumela wokulwa nokuvuvukala kanye nezakhiwo ezinamandla ze-antioxidant.

Kukhona imikhiqizo enjalo:

• inhlanzi;
• i-sesame, amafutha e-rapeseed;
• ama-walnuts;
• imbewu yefilakisi.

Izici eziwusizo ze-Omega-3:

• isheshisa imetabolism;
• kwandisa ukukhuthazela;
• ivuselela ubuchopho;
• kuthuthukisa imizwa;
• obhekene nempilo yesikhumba;
• ikhuthaza ukulahlekelwa isisindo;
• ilawula ibhalansi ye-hormonal.

Abesifazane abakhulelwe kanye nabantu abasengozini enkulu yokuba nomdlavuza kufanele badle ukudla okunothe nge-omega-3 acids. Kuyingxenye yokwelashwa kokuvuselela ngemva kokuhlaselwa yinhliziyo, ukuphazamiseka kokujikeleza kwegazi ebuchosheni, ukuphuka, izifo ezizimele. Isetshenziswa emikhiqizweni yezimonyo.

Omega-6

I-Omega-6 itholakala ku-sunflower, ummbila, amafutha e-soya, igciwane likakolweni, imbewu yethanga, imbewu ye-poppy, imbewu ye-sunflower, ama-walnuts. Inani elinganele liholela ekukhubazekeni kwenkumbulo, umfutho wegazi ophakeme, imikhuhlane evamile, izifo zesikhumba, ukukhathala okungapheli.

Umzimba womuntu uyadingeka ukuze unciphise i-cholesterol, uvimbele futhi uphathe isifo sokuqaqamba kwamalunga, uvikela imicu yezinzwa ekubhujisweni (ikakhulukazi isifo sikashukela), futhi ukhulula abesifazane ku-premenstrual syndrome. Ngaphandle kwe-Omega-6, umzimba awukwazi ukukhiqiza i-prostaglandin Е1, evikela ukuguga ngaphambi kwesikhathi, ukungezwani komzimba nokuthuthukiswa kwesifo senhliziyo.

Izazi zokudla okunomsoco zeluleka ukusebenzisa i-Omega-3 ne-Omega-6 kusukela ku-1: 1 kuya ku-1: 4 - lezi zilinganiso zilungele umzimba.

Ungadla kanjani ukudla okunothe ngamafutha: amathiphu

1. Lahla ama-trans fat.
2. Yehlisa inani lamafutha agcwele.
3. Nikeza okuthandwayo kumafutha avela emikhiqizweni yemvelo.
4. Amafutha angahluziwe futhi aluhlaza afaneleka kuphela ukugqoka ukudla okulungile.
5. Amafutha ezilwane afanele ukuthoswa.
6. Gcina amafutha endaweni emnyama ezitsheni ezivaliwe.
7. Yidla izinhlanzi zasolwandle namafutha e-linseed njalo - acebile ku-omega-Xnumx fats.
8. Isilinganiso samafutha emifino ezilwaneni - 1: 2, ebudaleni - 2: 1.
9. I-cholesterol ekudleni ayidluli ama-300 mg ngosuku.
10. Isilinganiso samafutha agcwele ku-monounsaturated kanye ne-polyunsaturated - 3: 4: 3.
11. Amafutha ekudleni kwansuku zonke akufanele adlule ingxenye yesithathu yengqikithi yekhalori.
12. Khetha umthombo wamafutha asuthisiwe ekusikekeni okunciphile, okulingana nesundu kwenyama kanye nemikhiqizo yobisi lonke.
13. Ukuqeda amafutha amaningi uma ubhaka inyama, sebenzisa ama-grill.
14. Esikhundleni amasoseji ukunikeza okuthandayo inkukhu webele kanye turkey.
15. Awukwazi ukulahla ngokuphelele ubisi - le mikhiqizo ibaluleke kakhulu emzimbeni, kuhlanganise nokulawula isisindo. Kodwa ukukhetha kungcono ukunikeza ukudla okunamafutha aphansi.
16. Ngaphansi kwezimo ezijwayelekile, isilinganiso samaprotheni, amafutha kanye nama-carbohydrate ekudleni kufanele kufane nengxenye ye-10: 12: 46.
17. Ukudla okuningi okubhalwe ukuthi “akunamafutha” noma “amafutha aphansi” kunenani eliphezulu lamacarbohydrates.
18. Funda amalebula omkhiqizo. Qaphela ukudla okunamafutha esundu noma amafutha e-hydrogenated.

Imfuneko yomuntu ngamunye yansuku zonke

Kubantu abaphila impilo esebenzayo, ukusetshenziswa kwamafutha kufanele kuncishiswe ku-25% yenani eliphelele le-caloric yansuku zonke. Ukuze uthole izinga lamafutha ngamagremu, ungasebenzisa ifomula:

Amafutha Aphelele (g) = (Isamba Samakhalori x 30%) : 9

Uma singekho isikhathi sokuzihlupha ngokuxazulula izinkinga zezibalo, ungasebenzisa enye ifomula elula:

1,3 x isisindo sakho = ukudla kwansuku zonke kwamafutha.

Imithombo engcono kakhulu yamafutha anempilo:

• amantongomane: ama-alimondi, ama-alimondi, ama-pistachios;
• izinhlanzi: i-salmon, i-tuna, i-mackerel, i-trout, i-herring;
• ukudla kwezitshalo: iminqumo, ukwatapheya;
• amafutha: umnqumo, ubhekilanga.

Isidingo sansuku zonke samafutha:

• amadoda - 70-154 g;
• kwabesifazane - 60-102 g;
• izingane ezingaphansi konyaka owodwa - 2,2-2,9 g kilogram yesisindo;
• omdala kunonyaka - 40-97

Ukushoda nokugcwala ngokweqile: yiziphi izingozi

Cishe akekho odinga ukuchaza ukuthi ukusetshenziswa ngokweqile kokudla okunamafutha kubangela ukukhuluphala. Futhi indlela emfushane kakhulu yokukhuluphala ngokweqile ngamafutha e-trans.

Ukukhuluphala akuyona nje inkinga yobuhle. Isisindo esiningi sihlala sihambisana nesixha sezifo. Okokuqala, isimiso senhliziyo nemithambo yegazi sihlushwa izicubu ezinamafutha amaningi.

Ngokukhuluphala ngokweqile:

• umsebenzi wesibindi kanye nama-pancreas uyancipha;
• ukuthuthukiswa kwezifo ze-oncological kungenzeka;
• izinguquko ekwakhekeni kwamakhemikhali egazi;
• kwandisa ingozi yokuhlaselwa yinhliziyo, unhlangothi, isifo senhliziyo;
• i-hypertension kanye ne-tachycardia ibonakala;
• kuba nzima ukuthi inhliziyo impompe igazi emzimbeni wonke.

Ukukhuluphala ngokweqile sekuyinkinga ehamba phambili emhlabeni wonke. Futhi okokugcina sibonga ukudla kwanamuhla okunamafutha amaningi agcwele.

Kodwa akuyona inkinga encane emzimbeni ukuntuleka kwe-lipids. Abesifazane abalandela isibalo, noma abantu abakhuluphele ngokweqile, ngezinye izikhathi abawafaki ngokuphelele wonke amafutha ekudleni kwabo. Ngesikhathi esifanayo, cishe, akekho kubo ocabanga ukuthi ukwenqatshwa okuphelele kwamafutha kungabangela izinkinga ezinkulu kunamakhilogremu engeziwe.

Eqinisweni, amafutha athole idumela elibi ngokungafanele. Amanye (amafutha e-trans) kufanele asuswe ngokuphelele, kodwa lawo angagcwaliswanga akufanele asuswe ekudleni. Yiqiniso, futhi lapha kuyadingeka ukukhumbula isilinganiso.

Izimpawu zokushoda

Konke kufanele kube ibhalansi. Ukuntuleka kwamafutha kuholela ezinkingeni zakhona.

Isikhumba esomile

Ungqimba olungaphezulu lwesikhumba lwaqala ukuxebuka futhi luluma - sekuyisikhathi sokugcwalisa izindlala ze-sebaceous, umsebenzi wazo uwukuthambisa ngokwemvelo i-epidermis. Ukwatapheya, amantongomane, amafutha omnqumo kuzosiza ukulungisa inkinga.

Ukucasuka nokucindezeleka

Ukuntuleka kwe-lipids kuthinta isimo sengqondo somuntu. Izimo ezikhulayo ze-blues noma intukuthelo ephambene, uqaphele ukushintshashintsha kwemizwa okungaqondakali? Sekuyisikhathi sokwethula izinhlanzi zasolwandle nama-flaxseeds ekudleni. Amafutha anenzuzo aqukethwe kuwo azokwenza uzole futhi ube nomusa.

Ukukhathala okusheshayo

Yisidlo sasemini kuphela manje, futhi amandla asevele omile? Awekho nhlobo amandla? Ngokunokwenzeka, isizathu silele ekuntulekeni kwamafutha, angumthombo oyinhloko wamandla. Lahla ukozela nokukhathala kuzosiza amagremu angu-20 wamafutha kakhukhunathi adakwe ukudla kwasekuseni ngekhofi.

Ayiwushiyi umuzwa wendlala

Ingabe usanda kudla futhi isisu sakho sesivele siduma? Isibonakaliso esicacile sokuthi "ukwehla" komzimba. Amafutha amancane amahle anele ukwanelisa ukulamba kwakho. Ucezu lwe-avocado, amanye ama-walnuts noma ucezu lwenhlanzi ngeke luthinte isibalo, kodwa umzimba uzobonga ngokushajwa kabusha.

Iqhwa ngisho nalapho kushisa?

Omunye wemisebenzi yamafutha angaphansi kwesikhumba ukugcina izinga lokushisa lomzimba elizinzile. Ngenxa yalesi sizathu, abantu abanesikhumba esincane babanda kaningi futhi kunabantu abakhuluphele. Ezimweni zokwehla okukhulu kwezinga lokushisa lomoya (saphuma endlini emakhazeni), amangqamuzana ezicubu ze-adipose aphonsa ingxenye yokufudumala kokushisa komzimba wonke. Yiqiniso, akufanele wakhe izinhlangothi nesisu - ungqimba oluncane olungaphansi kwezicubu ze-adipose lwanele ukufudumala umzimba.

Ukuhlakaza

Ama-acids anamafutha, ikakhulukazi i-Omega-3, adlala indima ebalulekile ekusebenzeni okuvamile kobuchopho. Ukushoda kwe-lipid kuholela ekuwohlokeni kokusebenza kobuchopho. Abantu abanamafutha bakuthola kunzima ukuqoqa imicabango yabo, babambe ukunaka kwabo, futhi bagxile ezintweni ezibalulekile. Kuzosiza ukwenza ngcono isimo sokudla okunothe ngama-unsaturated fatty acids.

Ingabe isisindo sisendaweni?

Lokhu, yiqiniso, kuzwakala kuyindida, kodwa empeleni kunjalo. Abantu abadla ukudla okunamafutha aphansi, kunzima ukuqeda ngokweqile. Iqiniso liwukuthi ngokwemvelo, lapho umzimba ungatholi amafutha, uqala ukudonsa amandla kweminye imithombo - amaprotheni nama-carbohydrate. Uthola amandla kulokho akuthola njalo nangakudingi ukuba agcine kukho. Amafutha angaphansi kwesikhumba agcinwa njenge "NZ", esaba ukusebenzisa into, imali esetshenzisiwe engakaqedwa.

Umbono wawohloka

Ukonakala kombono okubukhali ngokuvamile kuwuphawu lokuntuleka kwamafutha. Ukuntuleka kwe-Omega-3 acid kuholela ku-glaucoma nokwanda komfutho wamehlo. Ukusetshenziswa kwamafutha e-trans nakho kunomphumela omubi emehlweni - kuze kuphele ukulahlekelwa umbono.

ubuhlungu Joint

Siza ukuvimbela ukuthuthukiswa kwe-arthritis ngokuhambisana nezinye izici ngaphansi kwamandla okudla okunamafutha. Kodwa kulokhu kubalulekile ukukhetha amafutha "alungile". Izibopho ze-salmon, i-herring noma ama-sardine, amafutha omnqumo nama-walnuts angumthombo we-lipids enenzuzo. Kodwa akumele futhi uthatheke kakhulu ngazo – khumbula ukuthi lokhu ukudla okunekhalori ephezulu kakhulu.

I-cholesterol ephakeme

Izinga le-cholesterol "embi" lincike ngokuqondile ezinkomba zokuthi "okuhle": okokuqala, kuyancipha okwesibili. Ungakwazi ukwandisa ukunikezwa kwe-cholesterol "enempilo" ngokudla izinhlanzi zasolwandle kanye ngesonto. Kalula nje, ukwandisa i-cholesterol "enhle", kuyadingeka ukusebenzisa amafutha "amahle".

Ukhathele izindawo eziminyene?

Isebenza futhi njengesignali yokuntuleka kwamafutha okungenzeka. Ukukhathala ngenxa yokuba sezinkundleni noma emaphathini anomsindo kungenxa yokuphazamiseka kwezinzwa emzimbeni. Ukulungisa izinga lomsindo wokubona kuzosiza imikhiqizo equkethe i-Omega-3.

I-Avitaminosis

Ukwenqaba ukudla okunamafutha kuhlale kuyi-beriberi A, D, E no-K. Lawa mavithamini ayizinto ezincibilikayo ngamafutha. Okusho ukuthi, ukuze umzimba ukwazi ukumunca, udinga amafutha. Indlela enhle yokubuyisela ibhalansi yevithamini ukwethula amafutha ekudleni. Okungcono ukhukhunathi, naphezu kweqiniso lokuthi ungowamafutha agcwele. Lena inketho engcono kakhulu yokwenza kusebenze amavithamini ancibilikayo.

Yini okufanele ibe iphesenti ye-lipids emzimbeni

Emzimbeni womuntu 2 izinhlobo zama-fat deposit zimelelwe. Lokhu empeleni ungqimba olungaphansi kwesikhumba (elibonakalayo) kanye nalokho okubizwa ngokuthi i-visceral (ezungeze izitho zangaphakathi). Ukubala iphesenti lamafutha emzimbeni, cabangela zombili izinhlobo zezicubu ze-adipose. Kodwa izinqolobane zangaphakathi zisebenza kakhulu ngokwemetabolism kunongqimba olunamafutha ngaphansi kwesikhumba. Ngakho-ke, esigabeni sokuqala sokudla, ukuncipha kwesisindo kuqala kusuka ngaphakathi - okokuqala amafutha aphuma emgodini wesisu, futhi ngemva kwawo amasentimitha angaphandle. Ngakho-ke ukubala: ngokuncipha kwesisindo somzimba esiphelele ngaphakathi kwe-5-10%, okuqukethwe kwamafutha emgodini wesisu kuyancipha ngo-10-30%.

Kwabesifazane, iphesenti elivamile le-lipids emaphoyintini angu-5-8 lingaphezulu kwabesilisa, futhi liba phakathi kwama-20-25%. Kodwa lezi yizinkomba ezimaphakathi kuphela ezihlukile ezigabeni ezihlukene zobudala.

Uma kubakhi bomzimba besilisa, ukunciphisa amaphesenti "amafutha" okungenani akubangeli ingozi empilweni, khona-ke umzimba wesifazane ungasabela ngokuqinile "ekomeni" - kuze kube yizinkinga ezinkulu ze-hormonal.

Ngokuqondene namadoda, ukuba khona kwamafutha omzimba angu-15-20% kuvumela ukuba babukeke befanelekile. "Amaphakethe" ayisithupha omshini wokunyathelisa abonakala ngenkomba ye-10-12%, futhi u-7% noma ngaphansi ukubukeka kwabakhi bomzimba ngesikhathi somncintiswano.

Ungakwazi ukubala iphesenti lamafutha emzimbeni usebenzisa idivayisi ekhethekile ngokulinganisa ubukhulu bemigoqo emzimbeni. Le ndlela isetshenziswa ngenkuthalo abantu ababambe iqhaza emsebenzini wokwakha umzimba. Inketho elula izikali ze-elekthronikhi ezivamile. Emamodeli amaningi, kungenzeka ukubala okuqukethwe kwe-fat mass emzimbeni.

Imikhiqizo yokunciphisa amafutha omzimba

Ngakho-ke, ngezilinganiso ezilula, kwacaca: kukhona amafutha amancane emzimbeni kunalokho okudingekayo. Ungakwazi ukuqeda ngokweqile uma ulungisa ukudla kwakho kanye nomsebenzi womzimba. Kodwa, ngaphezu kwalokho, kunemikhiqizo eminingi lapho ungqimba lwe-sebaceous luncibilika ngokushesha. Izazi zokudla okunomsoco zizibiza ngokuthi izishisi zamafutha futhi zizihlukanise ngamaqembu amabili: uketshezi nokuqinile.

Ama-Liquid Fat Burners

1. Amanzi. Isheshisa ngempumelelo i-metabolism uma uphuza ingilazi yamanzi imizuzu engu-20 ngaphambi kokudla kwasekuseni. Emini, kubalulekile ukuphuza kusuka ku-2 nengxenye kuya ku-XNUMX amalitha amanzi ahlanzekile angenayo i-carbonated.
2. Itiye elihlaza. I-fat burner yemvelo esheshisa i-metabolism.
3. Ikhofi. Inkomishi yalesi siphuzo, edakiwe ngaphambi kokuzivocavoca kwezemidlalo, izokwandisa izinga lokushisa lomzimba futhi isheshise ukushiswa kwamangqamuzana amafutha. Lolu khetho, ngenxa yezizathu ezisobala, alufanele iziguli ezinomfutho wegazi ophakeme.
4. amanzi ebhali. Ibhubhisa ama-fat cells angaphansi kwesikhumba, isuse ubuthi emzimbeni.
5. Amanzi kalamula. Isiza umzimba ukususa isisindo esiningi, ithuthukisa ukuzivikela komzimba, inciphisa isifiso sokudla.
6. Amasha. Amajusi asanda kukhanywa aqukethe amavithamini amaningi. Futhi badlala indima ebalulekile enqubweni yokuphulukisa nokuhlanza umzimba wakho konke okungadingekile.
7. Iwayini elibomvu. Akuwona wonke umuntu owamukela ukusebenza kwe-fat burner enjalo, kodwa ezinye izazi zokudla zithi ingilazi yewayini ngaphambi kwesidlo sakusihlwa kunciphisa kakhulu isifiso sokudla. Into eyinhloko ukuthi ukwamukelwa kotshwala akuphenduki umkhuba omubi.

Ama-Solid Fat Burners

1. Kashi. Hlanza umzimba ubuthi. Okuphumelela kakhulu ekulweni namafutha omzimba yi-oatmeal kanye ne-buckwheat.
2. Imifino. I-Asparagus neklabishi kususa uketshezi okweqile emzimbeni, kuvimbele ukufakwa kwamafutha kanye nokwakheka kwe-edema, futhi kulawule imetabolism. Umphumela omangalisayo ekuqhekekeni kwamafutha une-ginger.
3. Imikhiqizo yamaprotheni. Izishisi zamafutha emvelo phakathi kokudla kwamaprotheni kukhona amaqanda amhlophe, inhlanzi, nenyama engenamafutha. Baphinde bafake isandla ekwakhiweni ngokushesha kwesisindo somzimba esikhundleni samafutha omzimba.
4. Izithelo, amajikijolo. Amagilebhisi anothe ngevithamini (njengezinye izithelo ezisawolintshi) angenye yezinto ezishisa kakhulu amafutha. Ama-Kiwi nama-apula alungele ukwehla kwesisindo - enza umsebenzi wamathumbu ujwayelekile. Uphayinaphu uqukethe i-bromelain, encibilikisa amafutha. Kukhona i-enzyme ephula ama-molecule wamafutha kuma-raspberries nama-raisins.
5. Ubisi. I-Kefir, iyogathi yemvelo kanye ne-cottage shizi ibhubhisa izicubu ezinamafutha.
6. Izinongo. Izinongo ezishisayo zikhuthaza ukwanda kwezinga lokushisa lomzimba nokujuluka, okuholela ekuqhekekeni kwamafutha angaphansi kwesikhumba.

Kusukela kumikhiqizo esohlwini, kulula ukwenza imenyu yokudla eshisa amafutha. Izitsha ezidume kakhulu zezinhlelo zokudla okuhloswe ngazo ukunciphisa amaphesenti amafutha isiphuzo se-Sassi, okuthiwa isobho se-Bonn nezithelo kanye nama-cocktails ashisayo. Zonke lezi zitsha kulula ukuzilungiselela wena ekhaya.

Isiphuzo i-Sassi sikhulula umzimba oketshezini oluningi futhi sisheshisa imetabolism. Iqukethe amalitha angu-2 amanzi, isipuni se-ginger echotshoziwe, ikhukhamba eli-1 elisikiwe, izingcezu zikalamula owodwa namaqabunga ambalwa e-mint.

Ukuze wenze isobho le-Bonn udinga iklabishi eli-1, upelepele omnandi ongu-2, impande yesilimo esidliwayo esinamagatsha anamanzi namahlanga, utamatisi ambalwa. Uma ufisa, isobho singafakwa nezinye izithako ezingahle ziphule ama-molecule anamafutha.

Ukuze uthole ama-cocktails ngokumelene namafutha amaningi, kungcono ukhethe inhlanganisela yelamula ne-mint, i-grapefruit ne-ananas, isilimo esidliwayo esinamagatsha anamanzi nama-apula, i-ginger nezinongo ezibabayo.

Kodwa-ke, uhlu lwemikhiqizo lukhulu kakhulu, ngakho-ke kukhona okumele ulinge ngakho.

Shisa amafutha engeziwe kuzosiza ... amafutha

Yiqiniso, lokhu akuzwakali kunengqondo kakhulu, kodwa abanye ososayensi balokhu bekuphinda lokhu. Ngokombono wabo, kwanele ukunciphisa inani lokudla kwe-carbohydrate futhi ukwandise kancane ingxenye yansuku zonke yamafutha (impela, amafutha e-trans awafakiwe kulesi sigaba), futhi inqubo yokulahlekelwa isisindo izoqala, futhi izinga " "i-cholesterol enhle" izokhuphuka. Ngesikhathi esifanayo, ososayensi bayaphikelela: inani lamafutha asetshenzisiwe kufanele lenyuke ngenxa yenyama ebomvu, izinhlanzi zasolwandle, amafutha omnqumo namantongomane. Izinkukhu zezinkukhu, ingulube encane, i-avocado, i-tofu, i-rapeseed oil nayo yamukelekile. Le ndlela isikhumbuza ukudla kwaseMedithera.

Lapho uhlanganyela ekulweni namafutha amaningi, isilinganiso samakholori asetshenzisiwe nashisiwe sibaluleke kakhulu. Amafutha "awusizo" - lokhu, yiqiniso, kuhle, kodwa ukushaja nakho akuzange kukhanselwe.

Mhlawumbe uhlelo olunjalo lokushisa amafutha angaphansi kwe-subcutaneous lunelungelo lokuba khona, futhi kungenzeka ukuthi lusiza abaningi ngempela. Yiba noma kunjalo, kunoma ubani kuzodingeka ulahle amaswidi, ama-pie namabhanisi, kanye nokudla okuvunyelwe ukudla, nakuba kufakwe ohlwini olucebile ngamafutha, kuyasiza kakhulu. Ezingxenyeni ezincane futhi ziba ukudla. Phela, ukulahlekelwa isisindo kubalulekile ukuthi ungayeki imikhiqizo, kodwa ushintshe indlela yokudla okunomsoco.

Amafutha anempilo okwehlisa isisindo kufanele atholakale emikhiqizweni enjalo:

• inyama;
• amantongomane;
• Amafutha e-Olive;
• ushizi;
• ukwatapheya;
• ushokoledi obabayo;
• amafutha.

Mayelana nomkhiqizo wokugcina, siyaqaphela: naphezu kweqiniso lokuthi isinqumelo singumpetha ngokwamafutha, sisenomthelela ekwehleni kwesisindo, ngoba siqukethe i-lipids engagcwalisiwe. Uma sezisemzimbeni, zibhubhisa amafutha agcwele. Ngaphezu kwalokho, ngokusho kwemithombo ethile, isinqumelo siqinisa amasosha omzimba, sisebenza njengokuvimbela i-oncology, izifo zenhliziyo nemithambo yegazi.

Amaqiniso amangalisayo

Iqiniso lokuthi amafutha adingeka kakhulu ukuze umzimba uqedele umsebenzi kanye nenhlalakahle evamile selivele licacile. Kodwa ama-lipids emzimbeni womuntu anikezwa eminye imisebenzi ethokozisayo, abaningi abangazange bayiqagele.

1. Okwengqondo. Ubuchopho, ngokwezazi zezinto eziphilayo, bunamafutha acishe abe ngu-60%. I-"casing" enamafutha imboza i-fiber ngayinye yezicubu zezinzwa, okunomthelela ekudluliseni okusheshayo kwemizwa. Ukudla okunamafutha aphansi empeleni kuncisha ubuchopho "amabhulokhi wokwakha" okudingeka busebenze. Ubuchopho budinga ama-omega-3 fatty acids ukuze busebenze kahle.
2. Okwamaphaphu. Igobolondo lawo langaphandle cishe lakhiwe amafutha. Ezinganeni ezizalwa ngaphambi kwesikhathi, amaphaphu awanawo ungqimba lwamafutha oluvikelayo, ngakho lezi zingane zidinga usizo lwangaphandle. Abanye ososayensi balandelela isixhumanisi phakathi kokungondleki kahle kwamafutha kanye nokuthuthukiswa kwesifuba somoya.
3. Ukuze immunity. Ukuntuleka kwe-lipids etholakala ebhotela namafutha kakhukhunathi, ngokusho kwabanye ososayensi, kuholela eqinisweni lokuthi ama-leukocyte (amangqamuzana amhlophe egazi) alahlekelwa ikhono lawo lokubona nokubhubhisa amagciwane, isikhunta namagciwane.
4. Okwesikhumba. Ama-phospholipids ayingxenye eyinhloko ye-membrane yeseli. Ngaphandle kwenani elidingekayo lamafutha, amaseli ayabhujiswa, okusho ukuthi ukwakheka kwezicubu nezitho kuyaphazamiseka. Lokhu kusebenza nasesikhunjeni - isitho esikhulu kunazo zonke emzimbeni womuntu. Isikhumba esomile nesiklebhukile siwumnyango ovulekile wezifo.
5. Ngenhliziyo. Amafutha asuthi ngenani elanele nawo anenzuzo. Okungenani, yilokhu okushiwo ososayensi abahlola izakhamuzi zaseziQhingini zasePacific. Izizwe ezidla ukudla kwazo okuhlanganisa amafutha kakhukhunathi cishe azinazo izinkinga zenhliziyo nemithambo yegazi.
6. Okwamahomoni. Amafutha ayizingxenye zesakhiwo samahomoni alawula imisebenzi eminingi yomzimba, kuhlanganise nokuzala. Ngakho-ke, kubaluleke kakhulu ukugwema ukudla okunekhalori ephansi ekudleni kwamantombazane asakhula ngesikhathi sokuvuthwa, ngoba ukuntuleka kwezinto kungathinta kabi ukuthuthukiswa nokusebenza kwezitho zangasese.

Abantu abaningi ngokungafanele bahlukanisa i-lipids njengokudla “okubi” futhi benqaba ngokuphelele ukudla ukudla okunamafutha. Futhi abazi nokuthi baletha muphi umonakalo emizimbeni yabo. Kodwa kufanelekile ukuhlolisisa lezi zinto ukuze uziqonde: ziyadingeka emzimbeni, futhi imbangela yesisindo esiningi ayikho emafutheni nasezinhlanzi zasolwandle, kodwa ngombono ongalungile wezimiso zokudla okunomsoco.