Okufanele Ucabangele
Imihlahlandlela yamanje yokudla evela kuhulumeni wase-US kanye ne-American Heart Association (AHA) igcizelela ukubaluleka kokufaka amafutha amaningi we- polyunsaturated (PUFA) ekudleni, endaweni yamafutha agcwele amafutha nama- trans . Isiphakamiso esithile kulezi zikhombisi-ndlela ukuthembela kumafutha yemifino njengomthombo obalulekile we-PUFA. Ikakhulukazi i-AHA itusa amafutha we-soya, amafutha ommbila, namafutha we-sunflower njengemithombo emihle ye-PUFA yokudla.
Kodwa ngaphambi kokutshala imali kulowo mkhulu wamafutha ommbila, kunezinto ezimbalwa mayelana namafutha yemifino ongase ufune ukuyikhumbula engqondweni, okuyi-AHA ebonakala engafuni ukusho.
I-Olive Yemifino Yenzelwe Invention Yamuva
Ngaphandle kokudla okuqine kakhulu okukhungathekisiwe esikudlayo (okudinga umxhwele wezinyathelo eziningi zobuchwepheshe, ukusebenzisa amakhemikhali e-petroleum amaningi kanye namanye amakhemikhali angathandeki), amafutha emifino iyisakhi esanda kuvela. Nakuba lokhu akuyona into embi, khumbula ukuthi abantu bebelokhu bedla amafutha yemifino ngobuningi emashumini ambalwa eminyaka. Ngakho ukuhlolwa okwenzekayo lapho wonke umuntu ehola inani elikhulu lama-kilojoule abo avela kumafutha yemifino asekhona.
Ngokuphawulekayo, amafutha ongawuthola ngokucindezela izitshalo (njengamafutha omnqumo, amafutha we-avocado, namafutha kakhukhunathi) aqukethe i- monounsaturated fatty acid (i-MUFA) kanye / noma amafutha agcwele - kodwa i-PUFA encane kakhulu.
Ukuze uthole imfuno yakho yansuku zonke ye-PUFA emafutheni, udinga izinto ezithuthukisiwe.
Lokhu konke kungahle kube kuhle empilweni yethu. Angazi. Futhi futhi abachwepheshe abenzi.
Amafutha ahlukene emifino ane-PUFA ehlukile
Ngokusho kwe-AHA, i-PUFA eyodwa inhle njengenye. Kodwa ngokusho kwamanye ochwepheshe abahlonishwa kakhulu ngokudla - nakwezinye izifundo zokwelashwa - omega-6 PUFA eningi kakhulu kungenzeka kube umqondo omubi, okungenani uma kungenakunciphisa ngokungeza i-omega-3 PUFA eyengeziwe.
Nalapha, ijaji lisekhona ngokusabalalisa kahle kwe-PUFA kuzidlo zethu. (Ingabe kufanele sibe nomkhawulo we-omega-6 PUFA? Ingabe kufanele sengeze ama- omega-3 amaningi uma sidla okuningi kwe-omega-6?)
Kodwa ngenkathi silindele ukuba ochwepheshe bahlele konke lokhu, kufanele sikhethe amafutha yemifino abonakala sengathi akunakwenzeka ukuba asenze kabi kakhulu. Lokhu kuzoba: a) amafutha aneziqu eziningi ze-omega-3 PUFA ngaphezu kwe-omega-6 PUFA (kufaka phakathi i-canola ngamafutha kanye namafutha e-flaxseed), noma b) amafutha acindezelwe angenawo ama-PUFA amaningi, njengamafutha omnqumo (lapho i-MUFA ihlala khona) noma i-ocoqoni (equkethe uhlobo lamafutha agcwele).
Amafutha Yemifino Equkethe i-PUFA Ingabe i-Oxidized Yakho kalula
Ingozi ehambisana nePUFA yilokho (ngenxa yezibopho zabo eziningana kabili) i-oxidized kalula. Esikhathini sokuqamba amagama, Ukuhlukunyezwa kunzima ukubona ngoba, njengenye yezinyathelo eziwusizo enkambisweni yezimboni ezibadala, amafutha yemifino aphathwa ngama-deodorants.
Inkinga nge-oxidation akulona nje ukuthi amafutha yemifino angase angathandeki ezinhliziyweni zethu. Inkinga yangempela ukuthi amafutha akhiqizwa afakwa kalula emathunjini ethu, lapho - ngokufaka phakathi kwe- lipoproteins nezinye izakhiwo ezibalulekile - zivame ukusheshisa ukuqina kwe-atherosclerosis , i-denature DNA, nokuqala ukuvuvukala.
Cishe wonke umuntu uyavuma ukuthi i-PUFA ene-oxidized ingozi yangempela empilweni yethu.
Ukuze unciphise i-oxidation, amafutha yemifino kufanele agcinwe ezitsheni ze-opaque, endaweni epholile, emnyama, futhi akufanele agcinwe isikhathi eside. Oh, futhi ukupheka nabo kungaba inkinga.
Ukupheka Ngamafutha Okutshala
Ukuxutshwa kwenyuka kakhulu ngokushisa. Amafutha ahlukene yemifino anezinkinga ezehlukene zokubekezelelana, kodwa bonke bavame ukukhipha izifo ezithile. (Uma i-dinner yakho igubha esitofu, amafutha wakho okupheka aphethwe yi-oxidized.) Ukugcina isikhathi esifushane sokushisa, nokugcina izinga lokushisa ngaphansi kwephoyinti lokubhema, kusiza ukunciphisa ukuxiliswa kwama-PUFA emafutheni omifino.
Kodwa uma usishisa isikhathi eside, futhi ephakeme izinga lokushisa, kuyinkinga enkulu.
Ngokwesibonelo, ngiqagela ukuthi izinto eziyingozi kakhulu ongayidla cishe cishe amafries othola ezindaweni zokudla okusheshayo. Ziphekwe emaqenjini amafutha yemifino ehlezi ekushiseni okukhulu amahora namahora namahora. Lezo fries cishe zifakwe ku-goo enobuthi, ene-oxidized, i-atherosclerosis-ne-cancer. Noma kunjalo, ngolwazi lwami lo mkhuba awufundiwe ngokusemthethweni. (Yimuphi inkampani engafuna ukuyifunda, noma ingavumela ukuthi ifundwe?)
Ngakho-ke Yini Okufanele Uyenze Ngamafutha Omquba?
Ngomuntu, ngingamane ngigweme ukugwema amafutha yemifino esetshenziswe ngokuphelele. Ngokuqinisekile ngeke ngipheke nabo.
Ukuze upheke ekushiseni okulinganiselayo, cabanga ukusebenzisa amafutha omnqumo. I-MUFA emafutheni omnqumo akuncane kakhulu ngaphansi kwe-oxidation kune-PUFA (kusukela i-MUFA inesibopho esisodwa kuphela kabili). Kodwa ngisho namafutha omnqumo udinga ukuyigcina ngaphansi kwephuzu lokubhema.
Ukupheka emazingeni okushisa aphezulu, mina ngithanda ibhotela. Yebo, amafutha agcwele. Kodwa into mayelana nebhotela yilokho ezinzile kakhulu - ayifuni kalula. Futhi manje kubonakala sengathi amafutha agcweleyo ayedluli njenge-AHA kanti uhulumeni uyaqhubeka athi. Ngisho noma ngabe kunjalo, ngingathanda ukudla amafutha amaningi esikhundleni samakhemikhali akhiqizwa kusuka ku-PUFA engaphezulu.
Uma ngabe kufanele ngipheke ngokuhlobo lwamafutha omfucumfucu asezikhungweni ezifunwa yizazi zethu zokudla okunomsoco, mhlawumbe ngingahle ngiphuthelwe ngamafutha e-canola. Ngaphandle kwe-omega-6 i-PUFA iqukethe i-MUFA ne-omega-3 PUFA, futhi inephuzu eliphakeme kakhulu lentuthu.
Kodwa angingathandi.
Imithombo:
Bente LH, Blomhoff R. Ukunqunywa kwe-Lipid Oxidation emafutheni omifino nama-Omega-3. Ukudla okunomsoco wokudla. 2011; 55: 10.3402 / fnr.v55i0.5792.
I-Chloe E, i-Min DB. Izindlela Nezimboni Ze-Odible Dioxide Oxidation. Comp Rev Food Sci Ukuphepha kokudla. 2006; 5: 169-86.
I-Kamer J. Dietary Advanced Lipid Oxidation End Products Imiklamo Engozini Emphakathini Wezempilo. I-Mol. Ukudla kweNutriti Res 2007; 51: 1094-101.
I-Nawaz WW. Izinguquko zeMikhali e-Lipids Ekhiqizwa yi-Thermal-Processing. UJ Chem Educ 1984; 61: 299-302.