Unsaturated m acid a abinci

Jikin mutum da aka yi da mai rai nama, wanda a lokacin aiwatar da rai ba kawai yin ayyuka, amma kuma murmurewa daga rauni, yayin da rike su dace da kuma karko. Hakika, wannan suna bukatar gina jiki.

Human abinci balance

Abinci na samar da jiki da makamashi, wanda wajibi ne a kula da duk matakai na jiki, musamman tsoka aiki, girma da kuma farfadowa daga kyallen takarda. Ya kamata a tuna da cewa babban abu a abinci mai gina jiki - balance. Balance - wannan shi ne mafi kyau duka samfurin mix na biyar kungiyoyin wajibi ne ga mutum abinci mai gina jiki:

• kiwo kayayyakin.
• wadãtar da kitsen abinci.
• hatsi da kuma dankali.
• kayan lambu da 'ya'yan itãce;
• gina jiki abinci.

Iri m acid

Rabawa m acid cikakken kuma unsaturated. Recent ake polyunsaturated da monounsaturated. Cikakken m acid ne ba a man shanu da wuya margarines, polyunsaturated - a kayan lambu mai, kifi kayayyakin da wasu taushi margarines. Monounsaturated acid ne ba a rapeseed, linseed da kuma man zaitun. A mafi zama dole kuma da lafiya, daga gare su - da baya.

A kiwon lafiya effects na unsaturated m acid

Suke mallaka antioxidant Properties da kuma kare cholesterol kunshe ne a cikin jini daga hadawan abu da iskar shaka. Shawarar ci daga polyunsaturated m acid - game 7% na yau da kullum servings da monounsaturated - 10-15%.

Unsaturated m acid ne na wajibi ga al'ada aiki na dukan kwayoyin. A mafi muhimmanci da na su yi imani da gidaje Omega-3 da Omega-6. Su ba su hada da kansa a cikin jikin mutum, amma yana da muhimmanci a gare shi. Saboda haka ya kamata ka tabbata ka hada da su a cikin abinci, optimally zabar abinci mai arziki a cikin wadannan abubuwa.

Properties na Omega acid

Nutritionists sun dogon sha'awar a cikin aiki da Omega-3 m acid da su Kalam - prostaglandins. Sun ayan juya a cikin wani manzo kwayoyin da cewa ta da ko kashe da kumburi, suna da amfani sosai ga kumburi da gidajen abinci, tsoka zafi, kashi zafi, wanda sau da yawa gani a cikin tsofaffi. Unsaturated m acid bunkasa rigakafi da tsarin, rage bayyanar cututtuka na rheumatoid amosanin gabbai da kuma osteoarthritis.

Sun inganta kashi mineralization, a lokaci guda kara da yawa da kuma karfi. Bugu da kari, Omega-3 m acid ne musamman da amfani ga zuciya da jini. Wani gidaje Omega-unsaturated acid nasarar amfani ga kwaskwarima dalilai a cikin nau'i na abinci kari, suna da wani tasiri a kan kiwon lafiya na fata. M acid suna ma'amala da unsaturated bambanta a cikin abin da ake ci Properties na unsaturated fats a m adadin kuzari fiye da guda adadin cikakken mai. Chemical kwayoyin Omega-3 kunshi Pairing tare 3 carbon atoms metiluglerodom da Omega-6 suna da alaka pairwise fili shida carbon atoms da metiluglerodom. Omega-6 m acid, mafi ake samu a cikin kayan lambu mai da kuma a duk irin kwayoyi.

Products tare da wani babban taro na unsaturated m acid

Sea kifi, kamar tuna, kifi da kuma mackerel, m da Omega-unsaturated m acid. Wadannan kayan lambu analogues matsayi kamar yadda flaxseed da canola man fetur, kabewa tsaba, daban-daban iri kwayoyi. A kifi mai suna Omega-3 m acid. A gaba daya za su iya maye gurbin linseed man fetur.

A mafi kyau tushen daga cikin wadannan abubuwa - m kifi kamar mackerel, amma su shiga rage cin abinci unsaturated m acid na iya zama a hanyoyi masu yawa.

1. Saya Omega-3 wadãtar da kayayyakin. Yanzu sun sukan kara wa gurasa, madara da kuma hatsi sanduna.
2. Yi amfani da linseed man fetur, da maye gurbin da sunflower man fetur da kuma man shanu. Ƙara milled flaxseed cikin gari domin yin burodi, salads, soups, hatsi, yoghurts da kuma desserts.
3. Hada a rage cin abinci kwayoyi, musamman walnuts, Brazil, Pine da sauransu.
4. Add unrefined man zaitun a wani abinci. Yana ba kawai amfanin jiki jiki a muhimmanci acid, amma kuma taimaka zuwa nike abinci.

Tsanaki ya kamata a yi amfani da unsaturated m acid a cikin marasa lafiya da ciwon sukari ko shan anticoagulants. Iya shafar jini clotting da kuma tsari na sukari. Mata masu ciki da ba zai iya dauka kifi mai, domin ya ƙunshi mai yawa bitamin A, wanda shi ne cutarwa ga fetal ci gaba.

Unsaturated m acid a abinci

Monounsaturated acid ne m:

• kwasfa hanta man fetur.
• zaituni.
• avocado.
• kayan lambu mai.

Polyunsaturated fats:

• kwayoyi.
• kabewa tsaba, sunflower, flax, sesame.
• waken soya.
• M nau'in kifi.
• masara, cottonseed, sunflower, waken soya da kuma linseed man fetur.

Daskararre ne ba kamar yadda bad a matsayin mutane tunani game da su, da kuma cikakken kãfirta da su ba shi daraja. Monounsaturated da polyunsaturated fats ya zama babban kullum servings na kitse, da kuma daga lokaci zuwa lokaci ake bukata ta jiki, kamar yadda suka gabatar da sha na gina jiki, fiber, inganta aiki na ji ba gani. Idan kitsen ne gaba daya bayyana daga su rage cin abinci, ya raunana memory aiki.

Isomers a sarrafa abinci

A lokacin da shiri na margarine cika gyara na unsaturated kayan lambu fats karkashin high yanayin zafi, haddasa transizomerizatsiyu kwayoyin. Duk da kwayoyin abubuwa da takamaiman geometrical tsarin. Lokacin da solidification margarine CIS-trans isomers motsi a cikin wannan shafi musayar linolenic acid da kuma tsokane cutarwa cholesterol Kiwon, haddasa zuciya da jijiyoyin bugun gini cuta. Oncologists ce cewa trans unsaturated m acid tsokane cancers.

A abin kayayyakin ne mafi trans?

Hakika, da yawa daga cikinsu a cikin azumi abinci, shirya a babban adadin na mai. Alal misali, a cikin dankalin turawa kwakwalwan kwamfuta ya ƙunshi game da 30%, da kuma soyayyen dankali - fiye da 40%.

A samar da confectionery kayayyakin trans unsaturated m acid ne a cikin kewayon daga 30 zuwa 50%. A margarines su yawan kai 25-30%. A gauraye fats a lokacin frying mutational kafa 33% na kwayoyin, tun da canji da aka yi remelt kwayoyin, wanda accelerates da samuwar trans-isomers. Idan margarine aka jera game da 24% trans-isomers, matakin da frying aiwatar qara yawa. A raw kayan lambu mai shi ne har zuwa 1% na trans-isomers a man shanu ne game da 4-8%. A dabbobi trans fats ne a cikin kewayon daga 2% zuwa 10%. Ka tuna cewa trans fats - yana da datti da kuma ya kamata a gaba daya kauce masa.

Tasiri a kan jikin mutum polyunsaturated m acid ne ba tukuna cikakken gane, amma shi ne yanzu a fili take cewa ga lafiya da kuma aiki da mutum na rayuwa a rage cin abinci da aka zamar masa dole ya gabatar da kayayyakin, wanda dauke da unsaturated m acid.