Okuqukethwe
ulwazi oluvamile
Ama-fatty acids abalulekile awakwazi ukuhlanganiswa ngumzimba womuntu bese angena kuwo ngokudla kuphela.
I-Polyunsaturated fatty acids nayo ibizwa ngokuthi omega-3 futhi omega-6, kanye nenkimbinkimbi ye- uvithamini F.
Kukhona ezinhlanu zazo: linoleic, linolenic, arachidonic, eicosapentaenoic ne-docosahexaenoic.
I-Polyunsaturated fatty acids ithinta imetabolism emzimbeni, kufaka phakathi ileveli yeselula. Vikela amaseli ekugugeni ngaphambi kwesikhathi, asize ukugcina imininingwane yawo yofuzo. Lawula imetabolism yamafutha nomsebenzi wamagciwane azuzisayo ahlala emathunjini.
I-Omega-3 ne-omega-6 kwehlisa izinga le-cholesterol emzimbeni futhi ngaleyo ndlela uyivikele ku-atherosclerosis. Lawa mafutha acid abamba iqhaza ekwakhiweni kwezinto ezifana ne-hormone ezisizayo ukwehlisa umfutho wegazi futhi kunciphise ukuvuvukala, ngaleyo ndlela kuvikeleke ekulweni nesifo samathambo, i-sciatica, nesifo se-disc esiwohlozayo.
Vimbela amahlule egazi futhi uvikele imisipha yenhliziyo. Ukujwayela i-lipid metabolism, ukuthuthukisa umbono, inkumbulo neminye imisebenzi yesistimu yezinzwa Ngaphezu kwalokho, i-polyunsaturated fatty acids thuthukisa isenzo kwamanye amavithamini ancibilikayo anamafutha namavithamini b.
Iningi le-omega-3 ne-omega-6 liqukethwe ku- uwoyela wemifino, ikakhulukazi i-linseed, i-soybean, ne-peanut. Lawa ma-acid akhona nakwamanye uwoyela wemifino - imbewu kajongilanga, amakinati, ama-alimondi, ukwatapheya, ubhontshisi wesoya. Inani elincane le-arachidonic acid likumafutha engulube.
Ukuze ulondoloze ama-fatty acids abalulekile, imikhiqizo yemvelaphi yezitshalo , kufanele isetshenziswe fresh. Ukwelashwa ngokushisa noma ukucwenga kubulala izakhamzimba.
Imikhiqizo yemvelaphi yezilwane, okucebile ngamafutha acid abalulekile: isibindi senhlanzi, amafutha ezinhlanzi kanye nama-clams.
Ngosuku olulodwa umuntu uthatha cishe 2,5 g kwamafutha acid. Ngaphezu kwalokho, ukugcina isilinganiso sazo esifanele emzimbeni isilinganiso samafutha acid emifino nezilwane imvelaphi kufanele sibe njalo 4:1.
Lokho wukuthi, imfuneko yansuku zonke inganeliswa ngesipuni samafutha we-Flaxseed noma imbewu encane ye-sunflower, kanye nengxenye yezinhlanzi zasolwandle noma izinhlanzi zasolwandle. Izidakamizwa ezinamafutha ezinhlanzi kufanele zisetshenziswe ngokubonisana nodokotela wakho.
Yonke imininingwane ngama-Polyunsaturated fatty acids abuka kuvidiyo engezansi:
