Amafutha asandul 'ukuhlazeka. Ngakolunye uhlangothi, oku kuyinyaniso - ukutya okunamafutha kuninzi kakhulu, kwaye ngokulandela ukuvumelana, i-calorie nganye idliwe ingqalelo. Kodwa ungakulibali ukuba ukugatywa ngokupheleleyo kweli nqanaba lezondlo kungabangela iingxaki zempilo ezinzulu. Emva kwakho konke, ukubunjwa kwawo kufaka amaninzi amanqaku afanelekileyo kumsebenzi oqhelekileyo womzimba wethu: umzekelo, i-polyunsaturated fatty acids.
Ziziphi ezi zixhumo?
Ukuba ukhumbule iklasi yesikolo ye-chemistry yezinto eziphilayo, kukho ukuba amafutha ahlanganiswe yi-glycerin kunye nama-acids acids.
I-acty acid iyimveliso yezinto ezinobumba kwi-molecule i--COOH isahluko, esinoxanduva lwemihlaba ye-asidi, ifakwe kwiathothi ze-carbon, ezilandelana ngokulandelana. I-atom nganye ye-carbon idibene ne-hydrogen embalwa, ngenxa yoko, uyilo luneli fom elandelayo:
CH3- (CH2-CH2) n-COOH
Kwenzeka ukuba kwezinye i-acids "ikhabhoni" ixhunyiwe komnye ngaphandle kwe-1, kodwa ngo-2 amabhondi:
CH3- (CH = CH) n-COOH
Ezi zixhobo zibizwa ngokuba zi-unsaturated.
Ukuba kukho ii-athomu ezininzi ze-khabhoni kwi-compound, zixhunyelelane kunye nezibophelelo zesibini, ngoko-ke ii-acids ezinjalo zibizwa ngokuba yi-polyunsaturated, ukusuka kwisiGrike "polis", nto ithetha kakhulu.
Ixesha lokugqibela, likwahlukana ngamaqela amaninzi, oku:
- omega-9;
- omega-6;
- i-omega-3 i-polyunsaturated acids.
Kuwuphi kubo i-asidi engabonakaliyo yowakhe, inqunywe yiyo i-carbon atom ibalwa, ukuba siqala nge-non-acid acid ekupheleni kwe-molecule (CH3-), isibophelelo sesi-2-bond siya kuba.
Ngendlela, umzimba wethu uvelisa i-omega-9 acids, kodwa abameli bezinye iiqela ezi-2 esizifumanayo, kuphela, ngokutya.
Kutheni kufuneka i-acids polyunsaturated fatty acids?
Ezi zixhobo ziyinxalenye efunekayo kwigobolondo yazo zonke iiseli zezilwanyana - okubizwa ngokuba yi-membrane yeseli. Ukongezelela koko, kunzima kakhulu umsebenzi weeseli, ephakamileyo inani le-polyunsaturated fatty acids kwigobolondo layo. Ngokomzekelo, kwi-membrane yeseli ye-retina yelihlo lethu, phantse i-20% yalezi zi-acids, kunye nengqungquthela yamaseli amaninzi angaphantsi, umxholo wayo ungaphantsi kwe-1%.
Ukongezelela kumsebenzi wokwakha, ezi zinto zifunekayo kwi-biosynthesis ye-endohormones - izinto ezichaphazela umsebenzi weseli apho i-hormone zendawo "zenziwe khona, oko kuthetha." Ndingathanda ukuthetha ngakumbi ngabo, kuba ezi zinto zixanduva lweenkqubo ezininzi ezenzeka emzimbeni wethu.
Ngoko, i-endo-hormone ilawula izinto ezifana nokuqala okanye ukusabalalisa intlungu kunye nokuvuvukala, kunye nokuchaphazela amandla okwenza igazi. Ziyakhiwa, njengoko kuchaziwe ngasentla, kwii-acids esaziwa kuthi, ezifumaneka kwi-membrane yeseli. Kwaye, ukusuka kumaqela ahlukeneyo, ii-hormone zenziwe ukuxazulula iingxaki ezahlukeneyo. Ngoko, kwi-omega-6 acids ziveliswa izinto ezijongene nokuphendula okwaneleyo komzimba womntu ukulimaza izinto ezingqongileyo. Ama-endohormones anjalo akwandisa i-coagulability yegazi, okuthintela ukulahleka okukhulu ngexesha lamanxeba, kwaye kubangele ukuvuvukala nentlungu-ukuphendula okungathandekiyo, kodwa kuyimfuneko yokusinda. Nangona kunjalo, ukuba ezi zinto zininzi, inkqubo iphuma ekulawuleni: igazi liba neentlonelo, ukunyuka kwexinzelelo, ifom yegazi kwiimivenge zegazi, umngcipheko wokuhlaselwa kwintliziyo kunye nokunyuka kwesifo, kunye nokunyuka kwamagciwane.
I-Endo-hormones etholakala kwi-omega-3 i-polyunsaturated acids inefuthe eliphambene nayo: iyanciphisa ukusabela okuvuthayo, ukucutha igazi, ukunciphisa intlungu. Ngaphezu koko, iphakamileyo ye-omega-3 acids emzimbeni, ama-hormone angaphantsi ahlanganiswa kwi-omega-6 acids. Nangona kunjalo, akufanele ushiye ngokupheleleyo le nto yokugqibela, kuba kulo mzekelo, ukuxhomekeka kwegazi kunye ne-drop in the immunity environment . Ngokufanelekileyo, ukuba ukutya kwimihlaba engama-4 ye-omega-6 kuya kuba yinto enye ye-omega-3 fatty acids.
Iimveliso ezicebile kwi-polyunsaturated fatty acids
Imithombo ye-polyunsaturated fatty acids yile:
- ininzi yemifuno yemifuno, umzekelo - ilanga, ioli, i-rapeseed, i-linseed, i-soya;
- amantongomane kunye nembewu - iilanti, ama-walnuts, imbewu ye-sunflower;
- iintlobo ezinamafutha kunye neenkalipho zeentlanzi - i-sardines, i-herring, i-mackerel, i-salmon, i-trout, ityhuna, i-capelin, i-horse mackerel;
- ididi yesibindi sebindi.
Nangona kunjalo, kufuneka kuthathelwe ingqalelo ukuba kwizityalo kukho i-omega-6 i-polyunsaturated fatty acids, kunye ne-fish- omega-3 acids.