Zviri mukati
Mamiriro ehutano hwemafuta akazara inyaya inokakavara.
Munguva yakapfuura, mafuta akazara aifungidzirwa nevakawanda sechikonzero chikuru chehosha yemwoyo. Nhasi, masayendisiti haana chokwadi zvachose.
Chinhu chimwe chakajeka: mafuta akazara haasi chikafu chimwe chete. Iboka remafuta akasiyana-siyana ane mhedzisiro inosiyana pahutano uye metabolism.
Ichi chinyorwa chinotarisa zvakadzama nezve 10 inonyanya kuzara mafuta acids, kusanganisira hutano hwavo uye zvekudya.
Chii chinonzi saturated mafuta?
Mafuta akaguta uye asina kuzara ndiwo mapoka maviri makuru emafuta.
Aya mapoka akasiyana zvishoma mumakemikari avo uye maitiro. Semuenzaniso, mafuta akazara anowanzo kusimba patembiricha yekamuri, nepo asina mafuta ari mvura.
Iyo mikuru yekudya masosi emafuta akazara nyama ine mafuta, mafuta enguruve, tallow, cheese, kirimu, kokonati mafuta, palm mafuta uye cocoa butter.
Mafuta ese anoumbwa nemamorekuru anonzi fatty acids, ari macheni emaatomu ecarbon. Mhando dzakasiyana dzesaturated fatty acids dzinosiyaniswa nehurefu hweketani dzekabhoni.
Heano anonyanya kuzara mafuta acids mukudya kwevanhu:
- Stearic asidhi: 18 maatomu ecarbon akareba
- Palmitic acid: 16 maatomu ecarbon akareba
- Myristic acid: 14 maatomu ecarbon akareba
- Lauric acid: 12 maatomu ecarbon akareba
- Capric acid: 10 maatomu ecarbon akareba
- Caprylic acid: 8 maatomu ecarbon akareba
- Caproic acid: 6 maatomu ecarbon akareba
Kashoma kuwana saturated fatty acids kunze kweiyi mukudya.
Saturated fatty acids ine maatomu ecarbon asingasviki matanhatu anosanganiswa anonzi .
Izvi zvinogadzirwa kana mabhakitiriya emudumbu avirisa. Izvo zvinogadzirwa mumatumbu ako kubva kune fiber yaunodya uye zvakare inogona kuwanikwa muhuwandu hwekutsvaga mune zvimwe zvakaviriswa zvigadzirwa zvekudya.
SOMMAIRE Saturated fatty acids ndechimwe chezvikamu zviviri zvikuru zvemafuta. Zvakajairika kudya kwakazara mafuta acids zvinosanganisira stearic acid, palmitic acid, myristic acid, uye lauric acid.
Mafuta akazara anokanganisa sei hutano?
Masayendisiti akawanda iye zvino anobvuma kuti mafuta akazara haasi asina kunaka sezvaimbofungwa.
Uchapupu hunoratidza kuti havakonzeri chirwere chemwoyo, kunyange zvazvo basa ravo chairo richiri kukakavara uye kudzidza (,).
Zvisinei, kutsiva mafuta akazara nemafuta asina kusimba, akadai se, anogona kuderedza ngozi yako yekurwadziwa kwemoyo (, ).
Izvi hazvirevi hazvo kuti mafuta akazara haana kunaka. Izvi zvinongoratidza kuti mamwe mafuta asina mafuta anobatsira pahutano hwako.
Nokuda kwechikonzero ichi, kudya zvishoma zvemafuta asina kusvibiswa zvichida haisi pfungwa yakanaka. Kuti uderedze njodzi yechirwere chemoyo, ita shuwa kuti mafuta asina unsaturated anoumba chikamu chikuru chemafuta ako akazara.
Mukuenzanisa, kutsiva mafuta akazara nemakhahydrates hakupi hutano hunobatsira. Inotoshandura lipid profile yako yeropa, inova chiyero chemazinga e lipids muropa rako, senge triglycerides ().
Kunyange zvazvo zviri pachena kuti mamwe mafuta akazara anogona kuwedzera LDL cholesterol (yakaipa cholesterol) mazinga, kubatana pakati pecholesterol mazinga uye chirwere chemwoyo chakanyanya kuoma.
Semuenzaniso, mafuta akazara anowedzera mazinga makuru eLDL cholesterol particles, iyo isingabatanidzi zvakasimba nehosha yemwoyo sediki, denser particles (,).
SOMMAIRE Mafuta akazara haana kukuvadza sezvaimbofungwa. Huchapupu huri kukura hunoratidza kuti hapana hukama hwakasimba pakati pemafuta akazara uye chirwere chemoyo.
1. Stearic acid
Stearic acid ndiyo yechipiri inonyanya kuzara mafuta mukudya kweAmerica ().
Kuenzaniswa nemacarbohydrates kana mamwe mafuta akazara, stearic acid inodzikisa LDL (yakaipa) cholesterol zvishoma kana ine mhedzisiro. Sezvo zvakadaro, inogona kuva nehutano kupfuura mamwe akawanda akazara mafuta (,,,).
Tsvagiridzo inoratidza kuti muviri wako unoshandura imwe stearic acid kuita oleic acid, ine hutano unsaturated mafuta. Zvisinei, maererano nedzimwe fungidziro, chiyero chekushandura chinongova 14% uye chinogona kunge chisina kunyanya kukosha kune hutano (,).
Chinhu chikuru chekudya chinobva stearic acid mafuta emhuka. Stearic acid mazinga anowanzo kuderera mumafuta emiriwo, kunze kwecocoa butter uye palm kernel mafuta.
Stearic acid inoonekwa semafuta ane hutano akazara uye haaratidzi kuwedzera njodzi yechirwere chemoyo.
Izvi zvakaonekwa kuti ndezvechokwadi kunyange mune chidzidzo chemazuva makumi mana muvanhu vane stearic acid kudya kwakasvika 40% yehuwandu hwavo hwekoriori ().
SOMMAIRE Stearic acid ndiyo yechipiri inonyanya kuzara mafuta mukudya kweAmerica. Zvinoita kunge zvine kwazvakarerekera paropa rako lipid profile.
2. Palmitic acid
Palmitic acid ndiyo inonyanya kuzara mafuta anowanikwa mumiti nemhuka.
Iyi asidhi inogona kuverengera inopfuura hafu yeakazara akazara mafuta ekudya muUnited States ().
Iyo yakapfuma yekudya sosi ndeye, asi palmitic asidhi inogadzirawo chikamu chechina chemafuta munyama tsvuku uye zvigadzirwa zvemukaka.
Kuenzaniswa nemakhahydrates nemafuta asina unsaturated, palmitic acid inowedzera cholesterol yakazara uye LDL (yakaipa) cholesterol mazinga pasina kukanganisa HDL (yakanaka) cholesterol (, , ).
Mwero yakakwirira yeLDL cholesterol chinhu chinosanozivikanwa chengozi yehosha yemwoyo.
Zvisinei, haisi yose yeLDL cholesterol yakafanana. Zvimwe zvakanyatsojeka zviratidzo zvechirwere chemoyo kuvapo kwenhamba huru yeLDL particles uye zviduku, dense LDL particles (,,).
Kunyangwe palmitic acid inowedzera yakazara LDL cholesterol, izvi zvinonyanya kukonzerwa nekuwedzera kwezvimedu zvakakura zveLDL. Vatsvakurudzi vakawanda vanofunga kuti mazinga makuru eLDL particles haana kunyanya kunetseka, kunyange zvazvo vamwe vasingabvumirani (,,).
Kana linoleic acid, rudzi rwemafuta asina unsaturated, inopedzwa panguva imwe chete, inogona kubvisa zvimwe zvinokonzerwa nepalmitic acid pacholesterol ().
Palmitic acid inogonawo kukanganisa zvimwe zvikamu zvemetabolism yako. Zvidzidzo mumakonzo uye vanhu zvinoratidza kuti kudya kwakanyanya mupalmitic acid kunogona kukuvadza manzwiro uye kuderedza kuita kwemuviri (,).
Ongororo dzinoverengeka dzevanhu dzinoratidza kuti kudya huwandu hwepalmitic acid kunoderedza huwandu hwemakoriyumu aunopisa, zvichienzaniswa nekudya mamwe mafuta asina unsaturated, akadai seoleic acid (, , ).
Izvi zvinhu zvepalmitic acid zvinoda kudzidzwa mberi pasati paitwa mhedziso dzakajeka.
SOMMAIRE Palmitic acid ndiyo inonyanya kuzara mafuta acid, inoverengera inopfuura hafu yemafuta akazara anodyiwa muUnited States. Inowedzera LDL cholesterol (yakaipa cholesterol) pasina kukanganisa HDL (yakanaka) cholesterol.
3. Myristic acid
Myristic acid inokonzera kuwedzera kukuru kwecholesterol yakazara uye LDL (yakaipa) cholesterol kana ichienzaniswa nepalmitic acid kana makhahydrates. Nekudaro, hazviratidzike kunge zvichikanganisa HDL (yakanaka) cholesterol mazinga (,).
Migumisiro iyi yakasimba kudarika iyo palmitic acid. Asi, kungofanana nepalmitic acid, myristic acid inoita seinowedzera mazinga ako makuru eLDL particles, ayo masayendisiti mazhinji anoona seane hanya zvishoma ().
Myristic asidhi ishoma isingawanzo mafuta asidhi, isingawanikwe muhuwandu hwakawanda muzvikafu zvakawanda. Kunyange zvakadaro, mamwe ane mari yakanaka.
Kunyange zvazvo kokonati mafuta uye palm kernel oiri zvine huwandu hwakati wandei hwemyristic acid, inopawo mamwe marudzi emafuta, anogona kumisa mhedzisiro yemyristic acid paropa rako lipid profile.
SOMMAIRE Myristic asidhi irefu-chain yakazara mafuta asidhi. Inowedzera LDL cholesterol kupfuura mamwe mafuta acids.
4. Lauric acid
Iine maatomu ekabhoni gumi nemaviri, lauric acid ndiyo yakareba kupfuura mamwe epakati-cheni fatty acids.
Inowedzera cholesterol yakazara kupfuura mamwe akawanda mafuta acids. Zvisinei, kuwedzera uku kunonyanya kukonzerwa nekuwedzera kweHDL (yakanaka) cholesterol.
Mune mamwe mazwi, lauric acid inoderedza huwandu hwecholesterol yakazara kana ichienzaniswa neHDL cholesterol. Shanduko idzi dzakabatanidzwa nekuderedzwa kwengozi ye ().
Muchokwadi, lauric asidhi inoratidzika kuva nemhedzisiro inobatsira pamazinga eHDL cholesterol kupfuura chero mamwe saturated fatty acid ().
Lauric asidhi inoumba inenge 47% yemafuta emichindwe yemafuta uye 42% yekokonati mafuta. Mukuenzanisa, mamwe mafuta anowanzo kudyiwa kana mafuta anongopa huwandu hwekutevera.
SOMMAIRE Lauric acid ndiyo yakareba yepakati-cheni fatty acid. Kunyangwe ichiwedzera zvakanyanya cholesterol yakazara, izvi zvinonyanya kukonzerwa nekuwedzera kweHDL cholesterol, iyo inobatsira kune hutano hwako.
5–7. Caproic, caprylic uye capric acid
Caproic, caprylic uye capric acids ari pakati-cheni fatty acids (MCFA).
Mazita avo anotorwa mushoko rechiLatin rokuti “capra,” rinoreva “mbudzi hadzi. Dzimwe nguva vanonzi capra fatty acids, nekuda kwekuwanda kwavo mu.
MCFAs inogadziriswa zvakasiyana pane refu-cheni fatty acids. Iwo anotorwa nyore nyore uye anotakurwa akananga kuchiropa chako, uko anokurumidza kugadzirwa.
Humbowo hunoratidza kuti MCFAs inogona kunge iine zvinotevera zvinobatsira:
- Kuonda. Ongororo dzinoverengeka dzinoratidza kuti dzinogona kuwedzera zvishoma nhamba yemakoriyori aunopisa uye anokurudzira, kunyanya achienzaniswa neakareba cheni fatty acids (, , , , ).
- Kuwedzera insulin senitivity. Humwe humbowo hunoratidza kuti MCFAs inowedzera insulin senitivity, zvichienzaniswa ne-refu-cheni fatty acids ().
- Anticonvulsant madhara. MCFAs, kunyanya capric acid, inogona kunge ine antiepileptic mhedzisiro, kunyanya kana yasanganiswa ne (, , ).
Nekuda kwemabhenefiti avo ehutano, maMCFA anotengeswa mufomu yekuwedzera, inonzi . Mafuta aya anowanzo sanganisira capric acid uye caprylic acid.
Capric acid ndiyo inonyanya kuzivikanwa pane idzi. Iyo inoumba inenge 5% yepalm kernel mafuta uye 4% yekokonati mafuta. Zvishoma zvishoma zvinowanikwa mumafuta emhuka. Zvikasadaro, kashoma muzvokudya.
SOMMAIRE Capric, caprylic uye caproic acids ari epakati-cheni fatty acids ane akasiyana hunhu. Vanogona kukurudzira kuderedza uremu, kuwedzera insulin senzwi uye kuderedza njodzi yekubatwa.
8-10. Short-chain mafuta acids
Saturated fatty acids ine isingasviki matanhatu kabhoni maatomu anonzi (SCFA).
Iwo akanyanya kukosha maSCFAs ndeaya:
- Butyric asidhi: 4 maatomu ecarbon akareba
- Propionic acid: 3 maatomu ecarbon akareba
- Acetic acid: 2 maatomu ecarbon akareba
SCFAs inoumba apo inobatsira gut mabhakitiriya anovirisa fiber mukoloni yako.
Kudya kwavo kudiki kana zvichienzaniswa nehuwandu hweSCFAs inogadzirwa mukoloni yako. Izvo hazviwanzo muzvokudya uye zvinongowanikwa zvishoma mumafuta emukaka uye zvimwe zvekudya zvakaviriswa.
MaSCFA ane mutoro kune akawanda ehutano mabhenefiti ane chekuita nefiber kudya. Semuyenzaniso, butyric asidhi ndiyo yakakosha sosi yekudya kunovaka muviri kune maseru anonamira colon yako ().
Mhando dzefiber dzinokurudzira kuumbwa kwepfupi-chain mafuta acids anonzi. Zvinosanganisira pectin, inulin uye arabinoxylan (,).
SOMMAIRE Iwo madiki akazara mafuta acids anonzi mapfupi-chain mafuta acids (SCFAs). Vanoumba kana mabhakitiriya ane hushamwari anovirisa fiber mukoloni yako uye aine akawanda angangoita hutano mabhenefiti.
Chinonyanya kukosha
Yakasiyana saturated fatty acids ine maitiro akasiyana pahutano.
Zvidzidzo zvizhinji zvakatarisa hutano huzere, pasina kusiyanisa pakati pemhando dzakasiyana.
Humbowo huzhinji hune zvidzidzo zvekucherechedza zvinoongorora masangano. Vazhinji vavo vanobatanidza kushandiswa kwakanyanya kwemafuta akazara nekuwedzera njodzi yechirwere chemoyo, asi humbowo hahuenderani zvachose.
Kunyange zvazvo mamwe marudzi emafuta akareba-chain akazara anogona kukwidza LDL cholesterol (yakaipa cholesterol), hapana uchapupu hunogutsa hwokuti chero ipi zvayo inokonzera chirwere chemwoyo. Imwe tsvakurudzo yemhando yepamusoro inodiwa.
Nekudaro, mazhinji masangano ezvehutano ari pamutemo anopa vanhu kudzikamisa madyiro avo emafuta akazara uye kutsiva iwo asina unsaturated mafuta.
Kunyange zvazvo migumisiro inokuvadza yemafuta akazara ichiri nyaya yekukakavadzana, vazhinji vanobvuma kuti kutsiva mafuta akazara nemafuta asina kusvibiswa kune zvinobatsira pahutano hwemwoyo.