Amaprotheni, amafutha kanye nama-carbohydrate

Ukudla okunomsoco kuyisayensi eyinkimbinkimbi mayelana nokudla kanye nemiphumela yako empilweni. Izakhamzimba umzimba ngokwawo ongakwazi ukuzihlanganisa kufanele zivele ekudleni. Phakathi kwezakhi ezidingekayo empilweni evamile, hlanganisa:

• amavithamini;
• amaminerali;
• ama-amino acid;
• amafutha acid.

Ezinye zalezi zinto (micronutrients) umzimba udinga ngamanani amancane kakhulu, abanye, ngokuphambene nalokho, ngaphezulu (macronutrients). Ukuntuleka kwanoma yiziphi izakhi ngokuvamile kubangela ukuthuthukiswa kwezifo ezimbi kakhulu. Ukweqisa kuvame ukuholela ekukhuluphaleni nasezinkingeni eziseceleni.

Ama-macronutrients: Ulwazi Oluyisisekelo

Ama-macronutrients, noma ama-macronutrients, izakhi ezinikeza umzimba amandla adingekayo nama-calories. Ziyadingeka ekukhuleni okuvamile, i-metabolism kanye nokugcinwa kwemisebenzi yomzimba.

Kakade kusukela egameni, kuyacaca: ama-macronutrients yiqembu lezinto ezidingekayo kumuntu ngobuningi. Phakathi kwama-macronutrients: amaprotheni, amafutha, ama-carbohydrate.

Abaningi bayamangala ngombuzo wokuthi kufanele kube yini iphesenti yalezi zinto ekudleni kwansuku zonke nokuthi mangaki amagremu wento ngayinye okufanele itholwe nsuku zonke. Kodwa ukuze uyiphendule, kubalulekile ukuqonda ukuthi ziyini lezi zakhi nokuthi yimiphi imisebenzi eziyenzayo.

Lezi zigaba ezintathu zama-macronutrients zingamaqembu ayinkimbinkimbi, ngalinye liqukethe izingxenye eziningi. Ungadla inani elifanayo (ngamagremu) lamaprotheni, i-lipids nama-carbohydrates nsuku zonke, kodwa ngesikhathi esifanayo unikeze umzimba ngama-microelements ahlukene isikhathi ngasinye, kuye ngokuqukethwe kwezinto.

Isibonelo, ekusetshenzisweni okufanayo kwamafutha omnqumo nesinqumelo, ama-lipids ahluke kakhulu. Ngakho-ke, kubalulekile ukugcina ukudla okulinganiselayo nokudla okuhlukahlukene ukuze ugcine ukuzwana emzimbeni. Futhi ngokushesha isiphetho sokuqala: akubalulekanga kangako inani lokusetshenziswa kwezinto eziwusizo ze-micro and macro (nakuba lokhu futhi kuyi-nuance ebalulekile), kodwa ikhwalithi yabo.

Kodwa uma kukhulunywa ngokunikezwa kwekhalori, kusafanele ukukhumbula ukuthi inani lamandla ku-1 amagremu:

• ama-carbohydrate - ama-4 kcal;
• amaprotheni - 4 kcal;
• amafutha - 9 kcal.

Ama-carbohydrate - Umthombo Omnandi Wamandla

Ama-carbohydrate ayinhlanganisela yama-molecule ahlukene anikeza cishe amaphesenti angama-45 wamandla omzimba. Yiqiniso, ezinye izinhlobo zama-carbohydrate, njenge-fiber kanye nesitashi esingazweli, azisebenzi njengomthombo wamandla, kodwa ngesikhathi esifanayo zidlala indima ebalulekile:

• qinisa impilo yohlelo lokugaya ukudla;
• ukukhuthaza ukugaya kalula kokudla kanye nokumuncwa kwezakhi;
• ukususa ubuthi kanye nobuthi.

Imisebenzi emzimbeni

Ama-carbohydrate atholakala ekudleni ahlukaniswa abe ushukela namanye ama-monosaccharides. Bandisa izinga likashukela ku-plasma, banikeze umuntu amandla. Indima yama-carbohydrate amaningi ukuthi:

• ziwumthombo omuhle kakhulu wokudla okunomsoco;
• wonke amangqamuzana nezicubu zomzimba zisebenzisela amandla;
• buthelela kumaseli esibindi kanye nezicubu zemisipha ukuze kusebenze uma kunesidingo;
• okudingekayo ohlelweni lwezinzwa, ubuchopho, imisipha (ikakhulukazi, inhliziyo), izinso;
• umphumela onenzuzo ekugcineni impilo yamathumbu.

Ama-carbohydrate akhiwe nge-carbon, i-hydrogen ne-oxygen. Kukhona ama-carbohydrate alula futhi ayinkimbinkimbi.

Ama-monosaccharides nama-disaccharides

Ama-carbohydrate alula akhiwa ama-monosaccharides nama-disaccharides. Bayakwazi ukukhulisa ngokushesha izinga le-glucose. I-sweet in taste, imuncwa ngokushesha, inikeza umzimba amandla, futhi ihlakazeka ngokushesha.

Ama-monosaccharides ushukela olula, ngoba aqukethe iyunithi eyodwa. Kuleli fomu, zingamuncwa ngumzimba. Ngokungafani namanye ama-carbohydrate, awadingi ukugaya ngesikhathi sokugaya. Ngakho-ke, ama-monosaccharides avela ekudleni angena ngokushesha egazini, cishe ngokushesha akhulisa inani likashukela ku-plasma, ngokushesha anikeze amandla emzimbeni.

Izibonelo zama-monosaccharides: i-glucose, i-fructose, i-galactose. Ushukela olula utholakala ngamanani ahlukahlukene ekudleni okuvela ezigabeni ezahlukene. Okuqukethwe okuphezulu ezithelweni ezivuthiwe noju.

Ama-monosaccharides ayimithombo ebalulekile yamandla. Kodwa ukudla amanani amaningi kashukela alula ngaphandle kokulinganisa nama-polysaccharides noma ama-oligosaccharides (okuthatha isikhathi eside ukugaya futhi ngenxa yalokho anikeze umzimba amandla esikhathi eside) kungabangela ukwanda okukhulu kwe-glucose yegazi okulandelwa ukwehla okubukhali ezingeni.

Ngenxa yalokho, ekuqaleni kukhona ukukhululwa okukhulu nokubukhali kwamandla, okuvele kuthathelwe indawo ngokushesha umuzwa wokukhathala. Ukuphindaphinda njalo ukushintshashintsha okunjalo kungabangela isifo sikashukela.

Ama-disaccharides

Ama-Disaccharides ayinhlanganisela yama-monosaccharides ama-2. Ama-disaccharides afaka:

• i-lactose (ushukela wobisi);
• i-sucrose (itafula);
• i-maltose;
• isomaltose (ushukela owakhiwe ngenxa yokuwohloka kwesitashi).

Ama-Disaccharides, njengama-monosaccharides, anika ukudla ukunambitheka okumnandi, futhi umzimba unikeza amandla asheshayo. Ngenxa yalezi zakhiwo ze-biochemical, zibizwa nangokuthi ushukela olula. Ngobuningi bethu bethulwa ekudleni okugayiwe. Ukusetshenziswa njalo kwama-disaccharides nakho kungaholela ekwandeni kweglucose yegazi.

Ngenxa yokuthi ama-disaccharides aqukethe izingxenye ezi-2 zikashukela, adlula enqubweni yokuhlukanisa ngaphambi kokumuncwa emzimbeni. Ngakho-ke, nge-disaccharide ngayinye, umzimba une-enzyme yawo yokugaya. Ngakho-ke, i-sucrase isebenza ku-sucrose, i-lactase - ku-lactose. Ama-enzyme adingekayo akhiqizwa emathunjini. Ukufakwa kwama-disaccharides kwenzeka kalula. Okuhlukile yi-lactose.

Kukhona abantu abancishwe i-enzyme ye-lactase, okusho ukuthi imizimba yabo ayikwazi ukuphula i-lactose ibe yizici ezi-2, ezibonakala kulokho okubizwa ngokuthi ukungabekezelelani kwe-lactose. Lokhu kusho ukuthi ukudliwa kwemikhiqizo yobisi kubantu abanjalo kuyinkinga. Ukungabekezelelani kwe-Lactose kuvame kakhulu kubantu abadala.

Ushukela obisi ongagayekile awumuncwa futhi unomthelela ekwakhiweni kwamabhaktheriya emgudwini wokugaya ukudla angemuhle emzimbeni. Ngenxa yalokho, lokhu kuholela ekubeni flatulence, isilungulela kanye nesicanucanu. Ngaphezu kwalokho, i-asidi ekhiqizwa amagciwane yenza kube kubi kakhulu ukusebenza kwamathumbu ewonke (yehlisa ikhono lawo lokugaya ukudla), ilimaza amangqamuzana ohlelo lokugaya ukudla. Kubalulekile ukuthi abantu abanjalo benqabe ukudla, okuqukethe i-lactose. Olunye ucwaningo lubonisa ukuthi izithasiselo ze-lactobacillus zinenzuzo kulezi zinkinga zokugaya ukudla.

I-Polysaccharides: isitashi, i-cellulose kanye nesitashi esimelana

Ama-molecule amakhulu ama-carbohydrate (afana nefayibha noma isitashi) ayinhlanganisela yama-monosaccharide amaningana axhunywe ndawonye. Ukwakheka kwezinye zazo kungaqukatha ama-mono-sugar angamakhulu amaningana. Inkimbinkimbi enjalo ibizwa nge-polysaccharides (kusuka "ku-poly" - okuningi). Ukucaciswa kwezinhlanganisela eziyinkimbinkimbi ukuthi zandisa izinga le-glucose emzimbeni kancane kancane, kodwa zisebenza isikhathi eside. Ama-carbohydrate ayinkimbinkimbi ayisitashi kanye ne-fiber.

Izitshalo zigcina amandla azo ngokuhlanganisa ama-mono-sugar amaningi. Inkimbinkimbi enjalo ingaba ngamakhulu (kwesinye isikhathi kufika ezinkulungwaneni ezimbalwa) ama-molecule eglucose. Imikhiqizo yezitshalo (njengembewu, okufanele inikeze amandla kumahlumela) iqukethe isitashi esiningi. Lapho isitshalo esincane siqala ukukhula, isitashi sihlukaniswa sibe yi-glucose futhi sisinikeze amandla esiwadingayo.

Isitashi

Uma umuntu edla ukudla okunesitashi, njengommbila noma amazambane, umzimba usebenzisa ama-polysaccharides aphuma kuwo ngendlela efanayo nezitshalo. Ukugaya isitashi kudinga isikhathi esiningi kunenqubo yokucubungula ama-disaccharides.

Ngakho-ke, singasho ukuthi isitashi siwumthombo wamandla oqhubekayo. Akubangeli ukugcwala okubukhali kwegazi ngoshukela, isenzo sesitashi siwukugcina kancane, okungaguquki futhi isikhathi eside samandla emzimbeni. Futhi kubhekwa njengendlela enhle empilweni.

Ukudla kuveza izinhlobo ezi-2 eziphambili zesitashi:

• i-amylose;
• i-amylopectin.

I-Amylopectin igaywa ngokushesha ngumzimba. Inqubo yokumuncwa isitashi sokudla yandulelwa yisigaba sokuhlukanisa into ibe yizici ezincane - amayunithi ngamanye ama-carbohydrate.

I-cellulose (i-fiber)

I-cellulose yokudla, noma i-fiber, nayo iyilungu le-polysaccharides, umndeni wama-carbohydrate ayinkimbinkimbi. Kodwa kule nto, amabhlogo kashukela axhunywe ngokuvumelana nesimiso esihluke kancane, futhi umzimba awukwazi ukuphula amaketanga ababophayo. Kunalokho, i-cellulose idlula emathunjini amancane namakhulu ngendlela yawo yokuqala. Ngenxa yale khwalithi, i-fiber yenza imisebenzi ebalulekile yomzimba:

• isheshisa ukuqedwa kobuthi nama-slags;
• ukususa ukuqunjelwa.

I-cellulose ewusizo itholakala emifino, okusanhlamvu, okusanhlamvu. Ikakhulukazi, i-fiber eyengeziwe itholakala ekudleni okungacutshungulwanga. Isibonelo, i-bran iqukethe ama-compounds amaningi, kodwa kakade kufulawa ayikho. I-cellulose nayo ikhona esikhumbeni sezithelo, kodwa ayikho ngokuphelele eziphuzweni ezenziwe kuzo.

Kuningi osekubhaliwe mayelana nezinzuzo ze-fiber. Ukuhlola kufakazela ukuxhumana phakathi kokudla okusekelwe kokuqukethwe okuphezulu kwe-fiber, kanye nokunciphisa ingozi yokuthuthukisa izifo ze-oncological, kufaka phakathi emathunjini kanye nezindlala ze-mammary. Abanye abacwaningi bachaza lokhu ngokukwazi kwe-cellulose ukususa ubuthi nobuthi emzimbeni, okufaka isandla ekugayeni ukudla okunempilo.

Ngakho-ke, ukudla okuqukethe i-fiber eningi kufanele kufakwe ekudleni ukuze kwehle isisindo. I-Fiber igcina isimo esivamile se-microflora yamathumbu, lapho ukuzivikela komzimba kuncike khona. Ukuntuleka kwe-cellulose ekudleni kubangela ukuqunjelwa, kwandisa amathuba okuba nama-hemorrhoids noma umdlavuza wekoloni.

Imiphumela emihle ye-fiber:

• kunciphisa amathuba okuba nezifo zenhliziyo nemithambo yegazi;
• kuvimbela ukuthuthukiswa kokukhuluphala;
• yehlisa i-cholesterol.

Isitashi esimelana

Isigaba sokugcina sama-polysaccharides, noma ama-carbohydrate ayinkimbinkimbi, isitashi esingazweli. Yathola igama layo ngenxa yokuthi ayikwazi ukucutshungulwa emathunjini amancane. Ngenxa yalokho, i-compound isebenza kakhulu njenge-cellulose kunesitashi. Ukudlula emgudwini wokugaya ukudla nokungena emathunjini amakhulu, njengefayibha, kunomthelela ekukhiqizeni amagciwane anenzuzo emathunjini. Isitashi esingazweli sitholakala elayisini lasendle, ibhali, ukolweni, kanye nokunye okufana nokolweni.

Phakathi kwabamele ushukela kukhona ama-oligosaccharides. Lesi yisiphambano phakathi kwe-mono- ne-polysaccharides. Isakhiwo sabo singaqukatha kusuka ku-1 kuye ku-10 monosaccharides.

Imithombo yamandla

Imithombo yama-carbohydrate alula:

• izithelo namajikijolo;
• imifino;
• imikhiqizo yobisi;
• ama-sweeteners (ushukela, uju, isiraphu);
• amaswidi;
• iziphuzo ezithambile.

Umthombo wama-carbohydrate ayinkimbinkimbi:

• imikhiqizo yokubhaka;
• okusanhlamvu;
• i-pasta;
• irayisi;
• ubhontshisi;
• uphizi;
• imifino enesitashi;
• ipea eluhlaza;
• ukolweni.

Eminingi yale mikhiqizo nayo iyimithombo yefiber. Ama-carbohydrate ayinkimbinkimbi atholakala emifino eminingi, izithelo, amantongomane, imbewu, imidumba, kanye nokusanhlamvu.

Yini inkomba ye-glycemic

Ukuthi uhlobo ngalunye lukashukela lukhuphula kanjani ushukela wegazi ngokushesha kuboniswa yinkomba ye-glycemic. Ububanzi balo buyisilinganiso esisuka ku-1 (umphumela ohamba kancane kakhulu emzimbeni) kuya ku-100 (ukugcwala okushesha kakhulu, le nkomba ilingana nesivinini sesenzo se-glucose emsulwa).

Ama-carbohydrate anenkomba ephezulu ye-glycemic akhuphula ushukela wegazi ngokushesha. Ngenxa yalokhu, inani le-insulin egazini liyakhula, okubangela i-hypoglycemia nendlala. Konke lokhu kuholela ekusetshenzisweni kwama-calories amaningi, okusho ukuthi isisindo esiningi.

Ama-carbohydrate anenkomba ephansi ye-glycemic anomthelela ekwenyukeni kancane kweglucose ku-plasma, okuqeda ukugxuma okubukhali ekukhiqizeni i-insulin. Ukudla ukudla okune-GI ephansi kunciphisa ubungozi bokukhuluphala, isifo sikashukela, noma izinkinga zako.

Amaprotheni - isisekelo sayo yonke into

Amaprotheni ayingxenye ebalulekile yomzimba, njengoba eyingxenye yesakhiwo sezicubu eziningi, kuhlanganise nethambo kanye nokuxhuma. Ukubaluleka kwamaprotheni sekuvele kuboniswe ngegama labo: "amaprotheni" avela esiGrekini asho "ekuqaleni".

Amaprotheni abandakanyeka cishe ezinqubweni eziningi emzimbeni, ama-enzyme. Umzimba udinga ukugcwaliswa njalo kwamaprotheni athatha indawo yamangqamuzana afile noma izicubu ezilimele. Ziphinde zibe nomthelela ekukhuleni nasekuthuthukeni kwento ephilayo. Kusukela ku-10 kuya ku-35% wamakholori okudla kwansuku zonke kufanele avele ekudleni kwamaprotheni.

Indima yamaprotheni:

• iqhaza ekukhuleni okuvamile kwezingane kanye nentsha;
• kubalulekile ekugcineni impilo yabesifazane abakhulelwe;
• buyisela izicubu;
• qinisa amasosha omzimba;
• nikeza umzimba amandla lapho kungekho ama-carbohydrates anele;
• ukusekela i-muscle mass (ukukhuthaza ukukhula kwemisipha);
• ukuthuthukisa ukukhiqizwa kwama-hormone;
• kukhona ama-enzyme.

Umzimba uzuza kanjani kumaprotheni?

Amaprotheni ahlukaniswa abe ama-peptide nama-amino acid. Ziyadingeka ekukhuleni nasekuthatheni indawo izindawo ezilimele noma ezingasebenzi. Kodwa uma umzimba ungawatholi ama-kilojoule owadingayo ukuze uphile, amaprotheni angasetshenziswa futhi njengomthombo wamandla.

Kuma-amino acid angama-20, angu-9 abalulekile. Umuntu akakwazi ukuzihlanganisa, ngakho-ke kubalulekile ukuqinisekisa ukugcwaliswa kwalezi zinto ekudleni.

Amazinga Okusetshenziswa Kwamaprotheni

Isimiso samaprotheni sansuku zonke sinqunywa ngesisekelo semingcele eminingana. Enye yazo izinga lokukhula. Okungukuthi, izingane ngesikhathi sokukhula okusebenzayo zidinga amaprotheni amaningi kunabantu abadala.

Ukudla kwamaprotheni ngosuku:

• izingane ezingaphansi kweminyaka engu-3 ubudala - 2,2 g ngekhilogremu ngayinye yesisindo;
• kusukela eminyakeni emi-3 kuya kwemi-5 - 1,2 g ngekhilogremu yesisindo;
• abantu abadala - 0,8 g kilogram yesisindo.

Abantu abafuna ukukhulisa imisipha yemisipha badinga futhi umthamo owengeziwe wamaprotheni.

Imithombo yamaprotheni:

• ukudla kwasolwandle;
• inyama engenamafutha;
• inyoni;
• amaqanda;
• ubhontshisi;
• uphizi;
• imikhiqizo yesoya;
• imbewu;
• okobisi.

Amaprotheni avela ekudleni kwezitshalo, njengomthetho, aqukethe amafutha amancane ne-cholesterol, ahlinzeka umzimba nge-fiber nezinye izakhi ezibalulekile.

Ukugcwaliswa kabusha kwamaprotheni emzimbeni kufinyelelwa ngokunikeza ama-amino acid adingekayo.

Ayini ama-amino acid?

Amaprotheni akhiwa ama-molecule amancane (ama-amino acid) ahlanganiswe ndawonye. Isakhiwo sephrotheni sifana nobuhlalu obugaywe eketango. Iprotheyini ecushiwe ithatha isimo esihluke kancane - isakhiwo esinezinhlangothi ezintathu (iketango liyajika futhi lizigoqe ngokwalo, lenze uhlobo lwebhola). Njengama-carbohydrate, ama-amino acid akhiwe ngekhabhoni, i-hydrogen, nomoya-mpilo. Kodwa ngokungafani nazo, nazo zine-nitrogen.

Kubalulekile ukuthi amaprotheni eze ngobukhulu obuhlukene. Amanye amaketanga e-amino acid mafushane impela futhi aqukethe izakhi ezingama-50, kepha amaningi aqukethe ama-200-400. Amaprotheni ngamanye angahlanganisa futhi enze okuthiwa ama-protein complexes.

Ama-protein complexes amakhulu kunawo wonke amathambo, isikhumba, izinzipho, izinwele, amazinyo. Zenziwe nge-collagen, elastin ne-keratin. I-Collagen, isibonelo, iqukethe ama-amino acid angu-3 asontekile abe yiketango elide le-cylindrical. Lolu chungechunge lubophezela kwamanye amaketanga e-collagen futhi ludale amasilinda aminyene futhi aqine abizwa ngokuthi ama-fibrils. Ama-fibrils angahlangana kusuka kumaketanga e-collagen ayisi-6 kuye kwangama-20, okusho ukuthi aqukethe amashumi ezinkulungwane zama-amino acid. Futhi lokhu kuyisakhiwo esisodwa kuphela, esithathwe ngokwehlukana, amaprotheni.

I-amino acid eyodwa ifana ne-carbohydrate elula - umzimba udiliza isakhiwo samaprotheni esimweni se-amino acid ngaphambi kokumuncwa, ulandela isimiso sokugaywa kwe-carbohydrate. Futhi kuphela ngemva kwalokho kugaya ibhulokhi eyodwa encane ngesikhathi.

Ungabheka kuphi ama-amino acid?

Umuntu onempilo udinga cishe amagremu angama-40-65 ama-amino acid ahlukahlukene ngosuku. Uma umzimba ungatholi inani elidingekayo lamaprotheni, uqala ukudweba izinqolobane ezivela emisipha yawo, uzibhubhise. Ukungawatholi ngokwanele ama-amino acid kungabangela ukukhula okugogekile, ukungakhuli kahle kwezicubu, izinwele ezizacile nezishwabeneyo, izifo zesikhumba, amasosha omzimba abuthakathaka, nezinye izinkinga.

Umthombo wama-amino acid angamaprotheni avela ekudleni kwezitshalo nezilwane. Ukudla okunamaprotheni kakhulu: amantongomane, okusanhlamvu, inhlanzi, inyama nemikhiqizo yobisi. Ekudleni okucutshungulwayo, into ngezinye izikhathi inikezwa ngesimo se-peptide - iphrotheni ye-hydrolyzed (iqukethe amaketanga amino akhiwe kusuka ku-2-200 amino acids). Ukudla okunjalo kugaywa ngokushesha futhi kulula ukugayeka.

Ama-Amino Acids abalulekile

Kunezinhlobo ezingu-20 zama-amino acid futhi zonke zidingeka emzimbeni, njengoba ngayinye ihileleke ekwakhiweni kwamaprotheni ezingeni elithile. Ingxenye yazo umzimba ungakwazi ukuzihlanganisa ngokwawo. Nokho, umthombo we-9 wabo uwukudla kuphela. Abizwa ngama-amino acid abalulekile noma abalulekile. Lezi zihlanganisa leucine, methionine, phenylalanine, tryptophan nabanye.

Ngomzimba, isilinganiso esifanele sama-amino acid komunye nomunye sibalulekile. Ukudla kwezilwane, isibonelo, kuqukethe ama-amino acid ngesilinganiso esifanayo nasemzimbeni womuntu. Amaprotheni avela ekudleni kwezitshalo anesakhiwo esihluke kancane.

Izazi eziningi zokudla okunomsoco zikhathazekile ngokuthi abadla imifino, benqaba inyama, abawatholi wonke amaprotheni adingekayo ngokugcwele. Abanye abacwaningi bayawenqaba lo mbono. Basikisela: njengoba ukudla kwezitshalo okuhlukene kuqukethe ama-amino acid abalulekile ahlukene, khona-ke ngokudla ukudla okunhlobonhlobo (okusuka okusanhlamvu okungaphelele, okusanhlamvu okusanhlamvu, imidumba, neminye imifino), kunengqondo ukuthola zonke izinto ezibalulekile. Ngaphezu kwalokho, okunye ukudla kwezitshalo, okufana nesoya, kuqukethe amaprotheni afana nokubunjwa kwamaprotheni atholakala enyameni.

Amafutha nedumela elibi ngokungafanele

Amafutha, noma ama-lipids, mhlawumbe angama-macromolecule ayinkimbinkimbi kakhulu ekudleni. Kunezinhlobo eziningi ze-lipids.

Ngeshwa, amafutha athole i-rap embi, ngokwengxenye ngenxa yokuthi ama-calorie adlulele aguqulwa abe ngamafutha omzimba. Isizathu sesibili ukuthi ama-lipids agcwele, amafutha e-trans, i-cholesterol ayimbangela yezinkinga eziningi zempilo (kusuka esifweni senhliziyo nemithambo yegazi kuya ekukhuluphaleni).

Nokho, amaqiniso awukuthi akuwona wonke amafutha amabi. Eziningi zazo, kunalokho, zibalulekile emzimbeni. Ngakho-ke, uma kuziwa emafutheni, udinga ukwazi ukuhlukanisa phakathi kwemiphumela emihle nemibi yezempilo, ukuqonda ukuthi yiluphi uhlobo lwe-lipids olungatholakala ekudleni okuthile.

Ngokwezeluleko zezazi zokudla okunomsoco, ukudla kwansuku zonke kwekhalori ngamaphesenti angama-25-35 kufanele kube namafutha anempilo.

Indima emzimbeni:

• ukukhuthaza ukukhula nokuthuthuka okuvamile;
• sebenza njengomthombo wamandla;
• kubalulekile ukumuncwa kwamavithamini ancibilikayo;
• ziyingxenye yezinto zokwakha zamaseli;
• vimbela ukulimala kwezitho zangaphakathi lapho uhamba, ugxuma, ugijima, uwela ngenxa yokwehla kwenani.

Amafutha, njengamanye ama-macromolecules, akhiwa ikhabhoni, i-hydrogen, nomoya-mpilo. Kodwa okungavamile kwesakhiwo sabo ukuthi awancibiliki emanzini. Lezi yizinto ezibizwa ngokuthi yi-hydrophobic substances. Amafutha ahlukaniswa abe ama-fatty acids kanye ne-glycerol. Zibalulekile ekukhuleni kwezicubu nokukhiqizwa kwamahomoni.

Izinhlobo Ezinamafutha

Ngokwezakhiwo zamakhemikhali, amafutha agcwele, agcwele i-monounsaturated kanye ne-polyunsaturated.

Amafutha agcwele: amafutha “amabi”, ungubani?

Ama-lipids agcwele akhiwa ama-molecule alungile. Bagcina isimo sabo esiqinile ekamelweni lokushisa (ngaphandle kwamafutha esundu kanye nekakhukhunathi). Imithombo yamafutha anjalo: ibhotela namafutha aqukethwe enyameni.

Eminyakeni engaphezu kwengu-50 edlule, abacwaningi baqala ukukhuluma ngobuhlobo phakathi kwamafutha agcwele kanye nezinga lokwanda kwe-cholesterol yegazi, okuyimbangela ye-atherosclerosis, isifo senhliziyo. Imboni yezokudla yasabela ngokushesha esitatimendeni sososayensi – imikhiqizo “enamafutha aphansi” noma “engenawo amafutha ngokuphelele” yavela emashalofini ezitolo ezinkulu.

Ukudla kakhulu amafutha agcwele kanye neqiniso kungaba nomthelela omubi empilweni. Kodwa inkinga iwukuthi iqiniso eliphathelene namafutha agcwele kuphela liye lasakazeka ngephutha kwezinye izinhlobo zama-lipids adingwa umzimba.

Amafutha asuthisiwe atholakala ngobuningi emikhiqizweni yenyama, ikakhulukazi ekusikeni okunamafutha aqinile amhlophe. Ukunciphisa ukudla kwakho kwamafutha agcwele kuwumqondo omuhle. Nokho, awukwazi ukwenqaba wonke lipids. Kubalulekile ukucabangela iqiniso lokuthi ubuchopho cishe 60% yakhiwe izicubu adipose.

Ngaphezu kwalokho, ukudla okuphansi kuzo zonke izinhlobo zamafutha kwandisa ingozi yokuphazamiseka kwe-hormonal, kunomthelela ekwakhiweni kwezifo zenhliziyo, futhi kunciphisa ukuzivikela nokusebenza kwengqondo.

Ukubaluleka kwamafutha e-monounsaturated

Amafutha e-monounsaturated adonse ukunaka kososayensi ngemva kokuqaphela ukuthi abantu abalandela ukudla kwaseMedithera mancane amathuba okuba babe nesifo senhliziyo, umdlavuza nesifo samathambo. Ososayensi bachaza leli qiniso ngokuthi ukudla okuvamile kwaseMedithera kuqukethe inani elikhulu lamafutha omnqumo, acebile ku-monounsaturated oleic fatty acid. Ngaphezu kweminqumo, ukwatapheya, ama-alimondi, nama-cashew anothe nge-monounsaturated lipids.

Amafutha e-monounsaturated (isibonelo, amafutha omnqumo) ekamelweni lokushisa agcina isakhiwo soketshezi, kodwa aqine esiqandisini.

Ososayensi bayaqhubeka nokwenza izivivinyo futhi bafakazele umbono wabo mayelana nezakhiwo ezizuzisayo zamafutha e-monounsaturated. Kodwa hhayi kancane ukufunda ngenkuthalo imisebenzi polyunsaturated lipids, ikakhulukazi, omega-3 fatty acids.

Izinto ze-Polyunsaturated

Amafutha e-Polyunsaturated (PUFA) aqukethe ama-molecule, imvelo yezibopho phakathi kwayo ehlukile kwamanye ama-lipids. Lena imfihlo yokuthi kungani zihlala ziwuketshezi emazingeni okushisa aphansi.

Kukhona amafutha amaningi e-polyunsaturated. Iningi lazo lingakhiqizwa umuntu ngokuzimela, ngaphandle kwe-Omega-6 ne-Omega-3. Futhi njengoba lawa ma-acids anamafutha ebaluleke kakhulu kubantu, kubalulekile ukugcwalisa izitolo zabo zokudla.

I-Polyunsaturated lipids ikhona ngobuningi emafutheni avela kuzinhlamvu kanye nembewu (isibonelo, uwoyela we-linseed).

I-Omega-3 ne-Omega-6 ebalulekile

Uma kuziwa kuma-lipids, umuntu akakwazi ukukhohlwa ngama-fatty acids abalulekile - i-linoleic (i-Omega-6) ne-linolenic (i-Omega-3). Ziyadingeka ekwakhekeni kwama-lipids asebenzayo ezinto eziphilayo (eicosanoids), kufaka phakathi i-prostaglandin, i-thromboxanes, i-prostacyclins ne-leukotrienes. Ukusetshenziswa njalo kwe-omega-3 fatty acids kuvimbela ukuthuthukiswa kwesifo senhliziyo.

Isidingo somzimba sama-acids abalulekile siyahlukahluka ngokuya ngeminyaka.

Kwabadala:

• linoleic acid - 2% kilojoule nsuku zonke;
• I-linolenic acid - 0,5% wekhalori ephelele.

I-Linoleic acid, eyaziwa nangokuthi i-Omega-6, itholakala ngobuningi emafutheni avela okusanhlamvu, amantongomane, ubhontshisi, imbewu ye-sunflower, imbewu yesesame, ummbila, ubhontshisi wesoya, amantongomane, ithanga. Ukuntuleka kwe-Omega-6 kuyivelakancane, njengoba le asidi enamafutha ikhona ekudleni okuningi. Ngaphezu kwalabo osekushiwo kakade, inyama yenkomo nezinkukhu yimithombo emihle ye-linoleic acid.

Ukuntuleka kwe-omega-3 (i-linolenic acid) kuhlotshaniswa nokuthuthukiswa kwezifo ezifana nokuvuvukala okungapheli (kusuka ezinkambisweni zamathumbu kuya ku-rheumatoid arthritis), isifo senhliziyo, ukuphazamiseka kanye nokungasebenzi kahle. I-Alpha-linolenic acid itholakala ngobuningi bethanga, i-linseed, i-rapeseed, amafutha e-soya, eminye imifino enamahlamvu, kodwa ngaphezu kwakho konke ezinhlanzi zasolwandle ezinamafutha.

Kodwa akwanele nje ukudla i-omega-3 ne-omega-6 njalo. Kubalulekile ukunamathela esilinganisweni esithile phakathi kwalawa ma-fatty acids. Izazi zokudla okunomsoco ziphakamisa isilinganiso esifanele se-omega-3 ku-omega-6 ngu-1:2. Kodwa-ke, ekusebenzeni, kwabaningi, lesi silinganiso singu-1:25. Ukufeza isilinganiso esizuzisa kakhulu, kubalulekile ukunciphisa inani le-omega-6 ekudleni futhi ukwandise i-omega-3. Lokhu kungafezwa kalula ngokunciphisa ukusetshenziswa kwenyama, ubisi nokudla okucolisisiwe. Kodwa ngesikhathi esifanayo, ngokuphambene nalokho, ukwandisa izingxenye zezinhlanzi (mhlawumbe i-salmon), amafutha e-flaxseed, ama-walnuts, imifino eluhlaza eluhlaza.

Amafutha “amabi”

I-hydrogenation eyingxenye yama-unsaturated fatty acids (asetshenziswa embonini yokudla) iholela ekwakhekeni kwamafutha e-trans. Ngisho nasezingeni lokushisa lasekamelweni zigcina ukuthungwa okuqinile noma okuqinile. Inani eliphakeme lama-trans fatty acids litholakala kumakhukhi, amakhekhe, ama-crackers, ama-chips. Ekuphekeni, le nto isetshenziselwa ukwandisa impilo yeshalofu ye-confectionery. Kodwa amafutha e-trans aholela ekwandeni kwezinga le-cholesterol egazini, okungase kubangele kamuva ukuthuthukiswa kwesifo senhliziyo.

Omunye wemisebenzi ebaluleke kakhulu ye-lipids ukuthi iyingxenye eyinhloko yolwelwesi kuwo wonke amaseli omzimba womuntu. Kodwa izinhlobo ezihlukene zamafutha—ayi-unsaturated, monounsaturated, ne-polyunsaturated—ziyadingeka ngamanani ahlukene. Amaseli ngokuyinhloko adinga izinhlobo ze-polyunsaturated kanye nengxenye ye-monounsaturated. Bavumela ulwelwesi ukuthi luhlale luguquguquka futhi luhamba. Lapho izinga lamafutha agcwele liphezulu kakhulu, ulwelwesi lwamaseli luqina, ukusebenza kwawo kuncipha, lulahlekelwa amandla okuvikela izingxenye zangaphakathi zamaseli, ukudlulisa amakhemikhali ancibilikisiwe emanzini ngawo.

Imithombo ye-lipids ekudleni

Amafutha e-monounsaturated:

• Amafutha e-Olive;
• Ibhitela lamantongomane;
• ukwatapheya;
• imbewu;
• amantongomane.

Amafutha e-Polyunsaturated:

• amafutha ommbila;
• amafutha e-soya;
• amafutha e-linseed;
• inhlanzi enamafutha;
• ama-walnuts;
• enye imbewu.

Amafutha agcwalisiwe:

• inyama ebomvu enamafutha;
• okobisi;
• ibhotela;
• Amafutha esundu;
• Amafutha kakhukhunathi;
• ushizi;
• ama-dessert obisi.

I-Trans Fat:

• imajarini;
• ukubhebhetheka;
• i-confectionery;
• ama-chips;
• belyashi.

Indlela umzimba osebenzisa ngayo amaprotheni, ama-carbohydrate namafutha

Umzimba womuntu ungumshini omangalisayo, okwazi ukufunda ukusinda kunoma yiluphi uhlobo lokudla, uvumelane nezinhlobonhlobo zokudla. Leli khono lazuzwa kokhokho bakhe, lapho imvamisa yokudla nokudla kwakuncike ezintweni ezithintekayo (ukuzingela okuphumelelayo noma, isibonelo, ikhwalithi yokuvunwa kwamaberry endaweni eseduze).

Umuntu wesimanje uthola ama-calories ngamanani amakhulu kakhulu futhi ngaphandle kokusebenzisa amandla amaningi. Futhi zonke izinkinga zokudla okunomsoco ezisele ku-Homo Sapiens ziyinhlanganisela efanele yama-macronutrients ebalulekile empilweni, eqinisekisa ibhalansi ekuthathweni kwamaprotheni, amafutha kanye nama-carbohydrate. Kodwa nalokhu, maye, kwehluleki kwabaningi.

Lapho umuntu eluma ucezu lwenyama, uphaya, noma imifino, kuqala inqubo eyinkimbinkimbi yokugaya ukudla. Umzimba ucubungula ucezu ngalunye lokudla olumunyisiwe, uluhlukanise lube yizinto ezincane kunazo zonke eziphilayo. Ingxubevange yokuguquguquka kwamakhemikhali iguqula ukudla kusuka esimweni sakho esivamile kube izingxenye zamakhemikhali ezingazodwana ezisebenza njengophethiloli wezinqubo eziningi. Amaprotheni, ama-carbohydrate namafutha adlula inqubo ende ye-metabolic. Futhi i-macronutrient ngayinye ineyayo, eyingqayizivele.

Uma lezi zinto ezintathu zikhona ngenani elidingekayo, okokuqala, ushukela namafutha asetshenziswa njengomthombo wamandla, ngoba kukhona ubudlelwano phakathi kwe-metabolism yama-carbohydrate nama-lipids. Amaprotheni ngalesi sikhathi asebenza njengesisekelo sokwakha imisipha, amahomoni.

Amaprotheni atholakala ekudleni, umzimba uhlephuka ube yizicucu (ama-amino acid), abese esetshenziselwa ukwakha amaprotheni amasha anemisebenzi ethile. Asheshisa ukusabela kwamakhemikhali athile emzimbeni, abambe iqhaza ebudlelwaneni phakathi kwamaseli. Ngokushoda kwama-carbohydrate namafutha kungumthombo wamandla.

Ama-lipids ngokuvamile anikeza umzimba cishe ingxenye yamandla owadingayo. Amafutha atholakala ekudleni ahlukaniswa abe ama-fatty acids, athunyelwa egazini. I-Triglycerides igcinwa kuma-fat cells.

Kodwa-ke, ama-carbohydrate angagcinwa kuphela emzimbeni ngamanani amancane. Etholwe ekudleni, aphinde ahlukaniswe abe yizicucu ezincane futhi kakade asesimweni se-glucose angena ohlelweni lokujikeleza kwegazi nesibindi, okuthinta amazinga kashukela egazini. Umzimba uzokwamukela kalula futhi usebenze ingxenye enkulu kashukela kunamafutha. Ama-carbohydrate asele (lawo isibindi esingakwazi ukuwagcina ngokwaso ekwenzeni i-glucose) aguqulwa abe ngamafutha esikhathi eside. Lapho umzimba uzwa ukushoda kwama-carbohydrates, usebenzisa amafutha anjalo avela ezindaweni zokugcina amandla.

Futhi nakuba ama-lipids engumthombo omuhle wamandla cishe kuwo wonke umzimba, kunezinhlobo eziningana zamangqamuzana anezidingo ezikhethekile. Eziyinhloko kulolu hlu ama-neurons (amaseli obuchopho). Zisebenza kahle uma ukudla kuhlanganisa ama-carbohydrate, kodwa cishe akukwazi ukusebenza kumafutha kuphela. Ukudla okune-carb ephansi kuyingozi ekusebenzeni kobuchopho.

Ukuntuleka kwamaprotheni akuyona ingozi encane: ngokuntuleka kwamaprotheni, umzimba uqala ukubhubhisa amangqamuzana awo emisipha.

esikhundleni se-epilogue

Ama-macronutrients asetshenziswa njengamabhulokhi wokwakha. Amafutha anempilo anakekela ukulondolozwa kwamangqamuzana eselula futhi avimbele izinqubo zokuvuvukala. Imenyu eyenziwe ngemikhiqizo efanele iyisiqinisekiso sokuthi umzimba uzothola ama-carbohydrate ayinkimbinkimbi, amafutha "amahle" namaprotheni ngenani elidingekayo.

Ngaphezu kwalokho, ukudla okulinganiselayo kuwuhlu olugcwele lwezakhi, amaminerali, amavithamini kanye nezakhi zokulandelela ezibalulekile empilweni. Ukuxhumana kwezakhi ze-spectrum egcwele yezakhi ezizovikela izifo kanye nokuguga ekuqaleni, ukunikeza amandla namandla adingekayo. Yebo, yiqiniso, ungakhohlwa mayelana nezingilazi zamanzi ezingu-6-8 ezinconywe izazi zokudla okunomsoco, ezidingekayo ukuze kusetshenziswe izinqubo zamakhemikhali.