I-Polyunsaturated fatty acids (PUFA), iyinhlangano yama- acid acids lapho izibopho ezimbili noma ngaphezulu zihlanganisa i-athomu ye-carbon ngaphakathi kwe-fatty acid carbon chain. I-PUFA ibhekwa njengento enhle empilweni yempilo, futhi eqinisweni i-American Heart Association (AHA) i-label ye-PUFA (kanye ne- monounsaturated fatty acids - i-MUFA) njenge "amafutha amahle." Sonke sinxuswa ukuba sidle i-PUFA eningi ukudla kwethu okunempilo, ikakhulukazi ngokudla amafutha emifino.
Kodwa-ke, okuyisisekelo esiqinisekisiwe esidlangalaleni mayelana ne-PUFA kungukuphikisana okuningi phakathi kwabesosayensi abadla ngokudla. Kulesi sihloko ngizobukeza i-PUFA - okuhle abangayenza, futhi okungenzeka ukuthi bangabhekana nakho.
Yini Okuhle Mayelana ne-PUFA?
Okwenza i-PUFA ikhangise kakhulu ochwepheshe bezempilo bomphakathi ukuthi i-lower LDL ama-cholesterol amazinga. Ngaphezu kwalokho, ucwaningo olwenziwe emtholampilo lubonise ukuthi uma i-PUFA ishintshiwe ekudleni kwamafutha agcwele (okungukuthi, ama-fatty acids anezibopho ezilodwa kuphela ezakhiweni zabo ze-carbon), ingozi yokuthuthukisa isifo senhliziyo isancishisiwe.
Ngenxa yalesi sizathu, uhulumeni wase-US kanye ne-AHA bobabili bancoma ukuthi amafutha agcwele angagcini kahle ekudleni kwethu (kuya ku-5 kuya ku-6% wamakhilomitha angu-total), nokuthi sidla iningi lamafutha ethu esikhundleni se-PUFA (ne-MUFA) .
- Funda ukuthi kungani amafutha agcwele angase abe mabi kakhulu emva kwakho konke.
Ngaphezu kwalokho, abangaboni abantu abaningi baseMelika, eminyakeni embalwa eyedlule i-AHA yanciphisa iseluleko sayo eside kakhulu ukuthi sinciphisa inani eliphelele lamafutha ekudleni kwethu.
Lokhu kusho ukuthi noma ubani olandela imihlahlandlela yokudla yamanje uyothola okuningi kwe-PUFA.
- Funda mayelana nokudla okuphansi kwamafutha nenhliziyo.
Ingabe wonke ama-PUFA ayenjalo?
Kukhona ngempela izinhlobo eziningi ze-PUFA. I-PUFA yokudla enkulu yi-omega-3 ne-omega-6 PUFA. (Igama elithi "omega" lisho i-carbon athomu yokugcina e-carbon chain ye-fatty acid.
Ku-Omega-3 PUFA kunezibopho ezimbili kabili kusukela ku-omega carbon, kuyilapho i-omega-6 i-PUFA enye yezibopho ezimbili ziyi-carbons ayisithupha ukusuka omega isikhundla.) Kokubili i-omega-3 ne-omega-6 i-PUFA ibaluleke kakhulu ekwakheni nasekusebenzeni kwezingqamuzana zamangqamuzana, nakwezinqubo ezibalulekile ze-physiologic.
I-Omega-3 PUFA. Kukhona ukungavumelani okuncane noma okungenakuphi phakathi kochwepheshe bokudla okunomsoco wokuthi i-omega-3 PUFA inhle ngenhliziyo yakho, nangokwenyama yakho yonke. Omega 3's ezuzisa kunazo zonke, i-eicosapentaenoic acid (EPA) ne-docosahexaenoic acid (i-DHA), ivela enhlanzi. I-omega-3 yesithathu, i-alpha-linolenic acid (ALA), itholakala ikakhulu kwimikhiqizo yezitshalo. I-ALA ibhekwa njenge-fatty edingekayo ebalulekile, ngoba abantu abakwazi ukuyihlanganisa, futhi kumele kudliwe ekudleni.
Singakwazi ukwenza izinto ezincane ze-EPA ne-DHA kusuka ku-ALA, ngakho-ke azicatshangwa ukuthi zibalulekile. Kodwa-ke, ngoba sidinga i-EPA ne-DHA engaphezu kwalokho esingakwenza kalula, imithombo yokudla yala ma-omega-3 isabalulekile.
- Funda mayelana ne-Omega-3 PUFA nempilo yakho.
I-Omega-6 i-PUFA. I-omega-6 PUFA ebaluleke kunazo zonke yi-linoleic acid (LA) ne-arachadonic acid (AA). I-LA i-fatty acid ebalulekile, ngoba asikwazi ukuyihlanganisa, futhi kufanele ivela ezidlweni zethu.
Ukuthola i-Omega-6 PUFA eyanele (ngokungafani ne-Omega-3 PUFA) ngokuvamile akuyona inkinga ekudleni okunamanje. Eqinisweni, cishe kutholakala yonke indawo, futhi ingatholakala emanzini, amantongomane, wonke amafutha yemifino asetshenziselwa ukulungiselela ukudla, ngisho nasezinkulweni zanamuhla ezinkukhunjini nezinkomo. Esikhathini sokudla okuvamile eNtshonalanga, inani le-omega-6 le-PUFA liye lakhula kakhulu eminyakeni embalwa edlule.
Ngokuphambene ne-Omega-3 PUFAs, noma kunjalo, kukhona ukungqubuzana okukhulu mayelana ne-Omega-6 PUFA.
Ukuphikisana kwe-Omega-6
Imikhombandlela yokudla kukahulumeni we-AHA kanye ne-US ngokucacile yehla ukuhlukanisa phakathi kwe-omega-3 PUFA ne-omega-6 PUFA, futhi ihlale iphikelela ngokusikhuthaza ukuba sidle zonke izinhlobo ze-PUFA.
Njengoba i-omega-6 i-PUFA ikhona kakhulu ekudleni kwethu, kuyilapho kufanele sisebenze ukuthola i-Omega-3 PUFA, umphumela wukuthi iningi lethu lithola okuningi kokuqala nokuncane kwesibili.
Ngenxa yalesi sizathu kuphazamisa ukuthi ochwepheshe abaningi abahlonishwayo bakholelwa ukuthi i-omega-6 PUFA, ngamanani wokuthi imihlahlandlela yokudla iphakamisa, ingaba yingozi ezinhliziyweni zethu nasempilo yethu yonke. Bakhuthaza ukunciphisa ukudla kwethu kwe-omega-6 PUFA, noma okungenani, ukwandisa kakhulu i-omega-3 ye-PUFA yokudla kanye ne-omega-6 (ngoba "ibhalansi" enjalo ingase ibe yisivikelo). Kuyaphawuleka ukuthi imihlahlandlela yokudla emazweni amaningi (ikakhulukazi i-UK neYurophu), ayincoma ukusetshenziswa okungenamkhawulo we-omega-6 PUFA, kanti empeleni kusikisela ukuthi ukusetshenziswa kwamanje okuphakathi kwe-omega-6 kungase kube phezulu kakhulu.
Ngibuke kahle ngobufakazi ohlangothini zombili zompikiswano we-omega-6, futhi ngibhale isihloko esihlukile ngalokhu:
Isiphetho sami ukuthi ukukhuthaza ukusetshenziswa okungenamkhawulo we-omega-6 PUFA akufaneleki. Kungenzeka ukuthi imihlahlandlela yamanje yase-US ingahle ibe yinto efanele, kodwa njengoba ngibona ukuthi ubufakazi obuphambene nalokho banele ukulungele ukuqapha. Futhi, unikezwe irekhodi lomsindo wamanje wezazi zase-US zokudla (ukugxeka amafutha agcwele, ukuxosha ukudla okunamafutha aphakeme-okuphezulu, ekuqaleni ukukhuthaza amafutha okuthutha , nabanye abambalwa), ngiyeke kakhulu ukungazibuza izeluleko zabo, ngisho nalapho kuvezwa amandla okufundisa.
Okubalulekile
Ucwaningo lubonise ukuthi abantu abafaka i-PUFA ngamafutha agcwele ukudla ekudleni kwabo banezinkinga ezimbalwa zenhliziyo kunabantu abangenalo. Ngakho kunengqondo ngempela ukudla i-PUFA.
Kodwa-ke, kukhona ubufakazi bokuthi udla omega-6 PUFA - noma okungenani omega-6 ngaphezulu kune-omega-3 - kungaba nemiphumela emibi. Ucwaningo lubonisa ukuthi ukuthatha ubuhlungu ukwengeza u-Omega-3 PUFA eningi ekudleni kwethu akusihle kuphela kithi, kepha kungasiza ekunciphiseni ukulahlekelwa okungakapheli kokudla okuningi kwe-omega-6 PUFA.
Noma ubani onqikazi ukuthola ukudla okuphambene nezincomo ezivela kuhulumeni wase-US kanye ne-AHA, qiniseka ukuthi ukudla okuphezulu ku-omega-3 PUFA kukugcina ungokomthetho, ngenkathi kukuvumela ukuthi uhlele ukubheja kwakho.
Imithombo:
UHarris WS, uMozaffarian D, uRimm E, et al. Omega-6 fatty acids kanye nobungozi besifo senhliziyo: iseluleko sezesayensi e-American Heart Association Nutrition Subcommittee of the Council on Nutritional, Physical Activity, and Metabolism; Umkhandlu onobuhlengikazi benhliziyo; kanye noMkhandlu nge-Epidemiology nokuVimbela. Ukujikeleza ngo-2009; 119: 902.
I-Mozaffarian D, Micha R, Wallace S. Imiphumela ye-coronary isifo senhliziyo sokwanda kwamafutha e-polyunsaturated endaweni yamafutha agcwele: ukubuyekezwa okuhlelekile kanye nokuhlaziywa kwe-meta-analysis of randomzed controls. I-PLoS Med 2010; 7: e1000252.
UMnyango Wezolimo We-US kanye noMnyango WezeMpilo WezeMpilo wase-US. Izinkombandlela Zokudla kwabaseMelika 2010. I-7th Edition, Washington, DC: Ihhovisi lase-US Government Printing Office, ngoDisemba 2010. http://www.dietaryguidelines.gov.
URamsden CE, uHibbeln JR, Majchrzak-Hong SF. Wonke ama-PUFA awadalwa alinganayo: ukungabi khona kwe-CHD inzuzo eqondene ne-linoleum acid ekulingweni okulawulwa ngokungahleliwe kanye nezinkampani ezizobona ezibonakalayo. I-World Rev Nutr Diet 2011; 102: 30-43.