Cov txheej txheem
Cov teebmeem kev noj qab haus huv ntawm cov roj saturated yog ib lub ntsiab lus tsis sib haum xeeb.
Yav dhau los, cov roj saturated tau dav ntseeg tias yog qhov ua rau mob plawv. Niaj hnub no, cov kws tshawb fawb tsis ntseeg tag nrho.
Ib yam yog qhov tseeb: cov roj saturated tsis yog ib qho khoom noj. Nws yog ib pawg ntawm cov fatty acids sib txawv uas muaj kev cuam tshuam rau kev noj qab haus huv thiab metabolism.
Kab lus no yuav siv sij hawm saib qhov tob ntawm 10 feem ntau saturated fatty acids, nrog rau lawv cov teebmeem kev noj qab haus huv thiab kev noj haus.
Cov roj saturated yog dab tsi?
Saturated thiab unsaturated rog yog ob hom rog rog.
Cov pab pawg no txawv me ntsis hauv lawv cov qauv tshuaj thiab cov khoom. Piv txwv li, cov roj saturated feem ntau yog nyob rau hauv chav tsev kub, thaum unsaturated fats yog kua.
Cov khoom noj tseem ceeb ntawm cov roj saturated yog cov nqaij rog, lard, tallow, cheese, cream, txiv maj phaub roj, xibtes roj thiab cocoa butter.
Tag nrho cov rog yog tsim los ntawm cov molecules hu ua fatty acids, uas yog chains ntawm carbon atoms. Qhov sib txawv ntawm saturated fatty acids yog qhov txawv ntawm qhov ntev ntawm lawv cov pa roj carbon monoxide.
Ntawm no yog cov feem ntau saturated fatty acids nyob rau hauv tib neeg noj cov zaub mov:
- Stearic acid: 18 carbon atoms ntev
- Palmic acid: 16 carbon atoms ntev
- Myristic acid: 14 carbon atoms ntev
- Lauric acid: 12 carbon atoms ntev
- Capric acid: 10 carbon atoms ntev
- Caprylic acid: 8 carbon atoms ntev
- Caproic acid: 6 carbon atoms ntev
Nws tsis tshua pom muaj saturated fatty acids dua li cov no hauv kev noj haus.
Saturated fatty acids uas muaj tsawg tshaj li rau cov pa roj carbon atoms raug hu ua .
Cov no yog tsim thaum cov kab mob plab ferment. Lawv raug tsim nyob rau hauv koj lub plab los ntawm cov fiber ntau koj noj thiab tseem tuaj yeem pom nyob rau hauv cov kab hauv qee cov khoom noj fermented.
SOMMAIRE Saturated fatty acids yog ib qho ntawm ob pawg loj ntawm cov rog. Cov khoom noj uas muaj cov roj saturated muaj xws li stearic acid, palmitic acid, myristic acid, thiab lauric acid.
Cov roj saturated puas cuam tshuam rau kev noj qab haus huv?
Tam sim no cov kws tshawb fawb feem ntau lees paub tias cov roj saturated tsis zoo li kev ntseeg yav dhau los.
Cov pov thawj qhia tias lawv tsis ua rau mob plawv, txawm hais tias lawv lub luag haujlwm tseem tab tom sib cav thiab kawm (, ).
Txawm li cas los xij, hloov cov roj saturated nrog unsaturated fats, xws li , yuav txo koj txoj kev pheej hmoo ntawm plawv nres (, ).
Qhov no tsis tas txhais tau tias cov roj saturated tsis zoo. Qhov no tsuas yog qhia tias qee cov roj tsis muaj roj ua rau koj noj qab haus huv.
Vim li no, noj tsawg cov roj unsaturated tej zaum tsis yog ib lub tswv yim zoo. Txhawm rau txo koj txoj kev pheej hmoo ntawm kab mob plawv, xyuas kom cov roj unsaturated muaj feem ntau ntawm koj cov rog tag nrho.
Hauv kev sib piv, hloov cov roj saturated nrog carbohydrates tsis muaj txiaj ntsig zoo rau kev noj qab haus huv. Nws txawm hloov koj cov ntshav lipid profile, uas yog qhov ntsuas ntawm qib lipids hauv koj cov ntshav, xws li triglycerides ().
Txawm hais tias nws paub tseeb tias qee cov roj saturated tuaj yeem nce qib LDL roj (cholesterol) phem, qhov sib txuas ntawm cov roj cholesterol thiab kab mob plawv yog qhov nyuaj dua.
Piv txwv li, cov roj saturated nce qib ntawm cov roj cholesterol loj LDL, uas tsis muaj kev cuam tshuam nrog cov kab mob hauv lub plawv li me me, denser particles (, ).
SOMMAIRE Saturated fats tsis muaj teeb meem raws li yav dhau los ntseeg. Cov pov thawj loj hlob qhia tias tsis muaj kev sib txuas ntawm cov roj saturated thiab kab mob plawv.
1. Stearic acid
Stearic acid yog qhov thib ob feem ntau saturated rog nyob rau hauv American noj ().
Piv nrog rau cov carbohydrates los yog lwm cov rog saturated, stearic acid txo qis LDL (phem) cov roj cholesterol me ntsis los yog muaj qhov tsis zoo. Yog li ntawd, nws yuav noj qab haus huv ntau dua li lwm cov roj saturated (, , ).
Kev tshawb fawb qhia tau hais tias koj lub cev ib nrab hloov cov stearic acid rau hauv oleic acid, ib tug noj qab nyob zoo unsaturated rog. Txawm li cas los xij, raws li qee qhov kev kwv yees, qhov kev hloov pauv tsuas yog 14% thiab tej zaum yuav tsis muaj feem cuam tshuam rau kev noj qab haus huv (, ).
Cov khoom noj tseem ceeb ntawm stearic acid yog tsiaj rog. Stearic acid feem ntau yog cov zaub roj tsawg, tshwj tsis yog cocoa butter thiab xibtes roj.
Stearic acid yog suav hais tias yog cov rog uas muaj kev noj qab haus huv thiab tsis tshwm sim ua rau muaj kev pheej hmoo mob plawv.
Qhov no tau pom tias muaj tseeb txawm tias nyob rau hauv 40-hnub txoj kev tshawb fawb hauv cov neeg uas nws cov stearic acid tau txais txog li 11% ntawm lawv cov caloric kom tsawg ().
SOMMAIRE Stearic acid yog qhov thib ob feem ntau saturated rog hauv Asmeskas noj. Nws zoo nkaus li muaj qhov cuam tshuam nruab nrab ntawm koj cov ntshav lipid profile.
2. Palmitic acid
Palmetic acid yog cov roj saturated ntau tshaj plaws nyob hauv cov nroj tsuag thiab tsiaj txhu.
Cov kua qaub no yuav suav rau ntau tshaj li ib nrab ntawm tag nrho cov roj saturated noj hauv Tebchaws Meskas ().
Cov khoom noj khoom haus nplua nuj tshaj plaws yog, tab sis palmitic acid kuj tsim txog li ib feem peb ntawm cov rog hauv cov nqaij liab thiab cov khoom noj siv mis.
Piv nrog rau cov carbohydrates thiab cov rog tsis txaus, palmitic acid nce tag nrho cov roj (cholesterol) thiab LDL (tsis zoo) cov roj (cholesterol) tsis cuam tshuam rau HDL (zoo) cholesterol (, , ).
Cov qib siab ntawm LDL cov roj cholesterol yog qhov muaj txiaj ntsig zoo rau kev mob plawv.
Txawm li cas los xij, tsis yog tag nrho LDL cov roj cholesterol yog tib yam. Cov cim tseem ceeb ntawm cov kab mob hauv lub plawv yog qhov muaj ntau ntawm LDL hais thiab me me, ntom LDL hais (, , ).
Txawm hais tias palmitic acid nce tag nrho LDL cov roj cholesterol, qhov no feem ntau yog vim qhov nce ntawm LDL loj. Ntau tus kws tshawb fawb tau txiav txim siab txog qib siab ntawm LDL qhov loj kom tsis tshua muaj kev txhawj xeeb, txawm tias lwm tus tsis pom zoo (, , ).
Thaum linoleic acid, ib hom roj unsaturated, tau noj tib lub sijhawm, nws tuaj yeem cuam tshuam qee qhov teebmeem ntawm palmitic acid ntawm cov roj (cholesterol).
Palmic acid kuj tseem tuaj yeem cuam tshuam lwm yam ntawm koj cov metabolism. Cov kev tshawb fawb hauv nas thiab tib neeg qhia tau hais tias kev noj zaub mov muaj palmitic acid tuaj yeem ua mob rau lub siab thiab txo qis kev ua haujlwm ntawm lub cev (, ).
Ntau tus tib neeg cov kev tshawb fawb qhia tias kev noj ntau dua ntawm palmitic acid txo cov calories uas koj hlawv, piv rau kev noj cov rog tsis txaus, xws li oleic acid (, , ).
Cov yam ntxwv ntawm palmitic acid yuav tsum tau kawm ntxiv ua ntej cov ntsiab lus tseeb tuaj yeem kos.
SOMMAIRE Palmitic acid yog cov feem ntau saturated fatty acid, accounting rau ntau tshaj li ib nrab ntawm tag nrho cov saturated rog noj nyob rau hauv lub tebchaws United States. Nws nce LDL roj (cholesterol) phem tsis cuam tshuam rau HDL (zoo) cholesterol.
3. Myristic acid
Myristic acid ua rau muaj kev nce ntxiv hauv tag nrho cov roj (cholesterol) thiab LDL (tsis zoo) cov roj (cholesterol) piv rau palmitic acid lossis carbohydrates. Txawm li cas los xij, nws tsis zoo li cuam tshuam HDL (zoo) cov roj cholesterol (, ).
Cov teebmeem no muaj zog ntau dua li cov palmitic acid. Txawm li cas los xij, ib yam li palmitic acid, myristic acid zoo li nce koj qib ntawm LDL loj, uas ntau tus kws tshawb fawb xav tias tsis tshua muaj kev txhawj xeeb ().
Myristic acid yog ib qho tsis tshua muaj fatty acid, tsis pom nyob rau hauv ntau qhov ntau ntawm cov khoom noj. Txawm li cas los xij, qee qhov muaj tus nqi tsim nyog.
Txawm hais tias cov txiv maj phaub roj thiab txiv maj phaub roj muaj cov nyiaj ntau ntawm myristic acid, lawv kuj muab lwm hom rog, uas tuaj yeem cuam tshuam cov teebmeem ntawm myristic acid ntawm koj cov ntshav lipid profile. ().
SOMMAIRE Myristic acid yog ib tug ntev-chain saturated fatty acid. Nws nce LDL roj cholesterol ntau dua li lwm cov fatty acids.
4. Lauric acid
Nrog 12 carbon atoms, lauric acid yog qhov ntev tshaj plaws ntawm nruab nrab-chain fatty acids.
Nws nce tag nrho cov roj cholesterol ntau dua li lwm cov fatty acids. Txawm li cas los xij, qhov kev nce no feem ntau yog vim qhov nce hauv HDL (zoo) cholesterol.
Hauv lwm lo lus, lauric acid txo cov roj cholesterol tag nrho piv rau HDL cholesterol. Cov kev hloov pauv no cuam tshuam nrog qhov txo qis ntawm ().
Qhov tseeb, lauric acid zoo nkaus li muaj txiaj ntsig zoo ntawm HDL cov roj cholesterol ntau dua li lwm cov saturated fatty acid ().
Lauric acid tsim txog 47% ntawm cov txiv maj phaub roj thiab 42% ntawm txiv maj phaub roj. Hauv kev sib piv, lwm cov roj uas siv tau los yog cov rog tsuas yog muab cov lej xwb.
SOMMAIRE Lauric acid yog qhov ntev tshaj plaws nruab nrab-chain fatty acid. Txawm hais tias nws nce tag nrho cov roj cholesterol, qhov no feem ntau yog vim qhov nce hauv HDL cov roj cholesterol, uas muaj txiaj ntsig zoo rau koj kev noj qab haus huv.
5–7. Caproic, caprylic thiab capric acid
Caproic, caprylic thiab capric acids yog nruab nrab-chain fatty acids (MCFA).
Lawv lub npe yog muab los ntawm Latin "capra," txhais tau tias "poj niam tshis." Lawv qee zaum hu ua capra fatty acids, vim lawv cov nplua nuj nyob hauv .
MCFAs yog metabolized txawv dua li cov saw ntev fatty acids. Lawv yooj yim dua absorbed thiab thauj ncaj qha mus rau koj lub siab, qhov chaw uas lawv metabolized sai.
Cov ntaub ntawv pov thawj qhia tias MCFAs yuav muaj cov txiaj ntsig hauv qab no:
- Lub cev hnyav. Ntau qhov kev tshawb fawb qhia tau hais tias lawv tuaj yeem nce cov calories uas koj hlawv thiab txhawb nqa me ntsis, tshwj xeeb tshaj yog piv rau cov saw ntev fatty acids (, , , , ).
- Nce insulin rhiab heev. Qee cov pov thawj qhia tias MCFAs nce insulin rhiab heev, piv rau cov kab txuas ntev fatty acids ().
- Anticonvulsant cuam tshuam. MCFAs, tshwj xeeb tshaj yog capric acid, tej zaum yuav muaj cov nyhuv antiepileptic, tshwj xeeb tshaj yog thaum ua ke nrog (, , ).
Vim yog lawv cov txiaj ntsig kev noj qab haus huv, MCFAs raug muag hauv daim ntawv ntxiv, hu ua . Cov roj no feem ntau suav nrog capric acid thiab caprylic acid.
Capric acid yog feem ntau ntawm cov no. Nws yog kwv yees li 5% ntawm cov txiv maj phaub roj thiab 4% ntawm txiv maj phaub roj. Cov me me muaj nyob hauv cov tsiaj rog. Txwv tsis pub, nws tsis tshua muaj nyob rau hauv cov khoom noj.
SOMMAIRE Capric, caprylic thiab caproic acids yog nruab nrab-chain fatty acids nrog cov khoom tshwj xeeb. Lawv tuaj yeem txhawb kev poob phaus, nce insulin rhiab heev thiab txo qhov kev pheej hmoo ntawm qaug dab peg.
8-10. Short-chain fatty acids
Saturated fatty acids uas muaj tsawg tshaj li rau 6 carbon atoms hu ua (SCFA).
Qhov tseem ceeb tshaj plaws SCFAs yog:
- Butyric acid: 4 carbon atoms ntev
- Propionic acid: 3 carbon atoms ntev
- Acetic acid: 2 carbon atoms ntev
SCFAs tsim thaum cov kab mob plab muaj txiaj ntsig ferment fiber ntau hauv koj txoj hnyuv.
Lawv qhov kev noj haus tsawg tsawg yog piv rau cov nyiaj ntawm SCFAs uas tsim hauv koj txoj hnyuv. Lawv tsis tshua muaj nyob rau hauv cov khoom noj thiab tsuas yog pom nyob rau hauv me me nyob rau hauv cov mis nyuj rog thiab ib co zaub mov fermented.
SCFAs yog lub luag haujlwm rau ntau yam kev noj qab haus huv cuam tshuam nrog kev noj fiber ntau. Piv txwv li, butyric acid yog ib qho tseem ceeb ntawm cov khoom noj khoom haus rau cov hlwb hauv koj txoj hnyuv ().
Hom fiber ntau uas txhawb kev tsim cov saw luv fatty acids hu ua . Lawv suav nrog pectin, inulin thiab arabinoxylan (, ).
SOMMAIRE Qhov tsawg tshaj plaws saturated fatty acids hu ua short-chain fatty acids (SCFAs). Lawv tsim thaum tus phooj ywg cov kab mob ferment fiber ntau hauv koj txoj hnyuv thiab muaj ntau yam txiaj ntsig kev noj qab haus huv.
Cov kab hauv qab
Sib txawv saturated fatty acids muaj ntau yam cuam tshuam rau kev noj qab haus huv.
Feem ntau cov kev tshawb fawb tau saib cov teebmeem kev noj qab haus huv tag nrho, tsis muaj qhov txawv ntawm ntau hom.
Cov pov thawj feem ntau muaj cov kev tshawb fawb soj ntsuam uas tshawb xyuas cov koom haum. Ntau ntawm lawv txuas nrog kev noj cov rog ntau ntxiv kom muaj kev pheej hmoo mob plawv, tab sis cov pov thawj tsis zoo ib yam.
Txawm hais tias qee yam ntawm cov roj ntsha ntev ntev tuaj yeem nce koj cov roj cholesterol LDL (cov roj cholesterol tsis zoo), tsis muaj pov thawj ntseeg tias ib qho ntawm lawv ua rau mob plawv. Xav tau kev tshawb fawb zoo dua.
Txawm li cas los xij, feem ntau cov koom haum saib xyuas kev noj qab haus huv qhia cov tib neeg kom txwv tsis pub lawv noj cov roj saturated thiab hloov lawv nrog cov rog tsis txaus.
Txawm hais tias qhov teeb meem ntawm cov roj saturated fatty acids tseem yog ib qho teeb meem ntawm kev sib cav, feem ntau pom zoo tias kev hloov cov roj saturated nrog unsaturated fats muaj txiaj ntsig zoo rau lub plawv.