Unsaturated fatty acids nyob rau hauv cov zaub mov

Cov tib neeg lub cev yog ua los ntawm nyob ntaub so ntswg, uas thaum lub sij hawm tus txheej txheem ntawm lub neej tsis tau tsuas yog ua lawv zog, tab sis kuj recovering los ntawm kev raug mob, thaum tswj lawv efficiency thiab durability. Ntawm cov hoob kawm, rau qhov lawv yuav tsum cov as-ham.

Tib neeg cov zaub mov tshuav nyiaj li cas

Khoom noj khoom haus muab lub cev nrog rau lub zog, uas yog tsim nyog los tswj tag nrho cov txheej txheem ntawm lub cev, tshwj xeeb tshaj yog cov nqaij ua hauj lwm, kev loj hlob thiab lwm cov ntaub so ntswg. Nws yuav tsum tau nco ntsoov tias tseem ceeb tshaj plaws nyob rau hauv kev noj haus - tshuav nyiaj li cas. Tshuav - qhov no yog qhov pom khoom mix ntawm lub tsib pawg tsim nyog rau tib neeg kev noj haus:

• khoom noj siv mis;
• enriched muaj roj zaub mov;
• cereals thiab qos yaj ywm;
• zaub thiab txiv hmab txiv ntoo;
• protein cov khoom noj.

Hom fatty acids

Sib fatty acids uas thiab unsaturated. Tsis ntev los no yog polyunsaturated thiab monounsaturated. Nyeem fatty acids yog tam sim no nyob rau hauv butter thiab nyuaj margarines, polyunsaturated - nyob rau hauv zaub roj, ntses cov khoom thiab ib co mos mos margarines. Monounsaturated acids yog tam sim no nyob rau hauv rapeseed, linseed thiab txiv roj roj. Qhov tseem tsim nyog thiab noj qab nyob zoo ntawm lawv - lub yav dhau los.

Cov kev kho mob los ntawm unsaturated fatty acids

Lawv muaj antioxidant zog thiab protect cholesterol muaj nyob rau hauv cov ntshav los ntawm oxidation. Pom zoo kom tsawg ntawm polyunsaturated fatty acids - txog 7% ntawm cov hnub servings thiab monounsaturated - 10-15%.

Unsaturated fatty acids yog tsim nyog rau ib txwm hauj lwm ntawm tag nrho cov kab mob. Cov nqi tshaj plaws ntawm lawv ntseeg hais tias ntau ceg Omega-3 thiab Omega-6. Lawv tsis tsim ntawm nws tus kheej nyob rau hauv tib neeg lub cev, tab sis nws yog ib qho tseem ceeb heev rau nws. Yog li ntawd koj yuav tsum tau muaj xws li lawv nyob rau hauv cov khoom noj, optimally xaiv cov zaub mov nplua nuj nyob rau hauv cov tshuaj.

Thaj chaw ntawm Omega acids

Nutritionists tau ntev xav nyob rau hauv cov kev ua ntawm omega-3 fatty acids thiab lawv derivatives - prostaglandins. Lawv yuav tig mus rau hauv ib tug tub txib molecules uas kov los yog suppress lub o, yog heev pab tau rau o ntawm cov pob qij txha, mob leeg, mob pob txha, uas yog feem ntau pom nyob rau hauv cov neeg laus. Unsaturated fatty acids txhim khu lub cev, alleviate cov tsos mob ntawm kev mob caj dab rheumatoid thiab osteoarthritis.

Lawv txhim kho pob txha mineralization, nyob rau tib lub sij hawm kom lawv ceev thiab muaj zog. Nyob rau hauv tas li ntawd, omega-3 fatty acid yog tsis tshua muaj pab tau rau lub plawv thiab cov hlab ntsha. Lwm ceg Omega-unsaturated acids ntse siv rau niaj hom phiaj nyob rau hauv daim ntawv ntawm cov khoom noj khoom haus tshuaj, lawv muaj ib tug zoo feem nyob rau hauv cov kev kho mob ntawm daim tawv nqaij. Fatty acids uas yog nyeem thiab unsaturated txawv nyob rau hauv lawv cov kev noj haus thaj chaw ntawm unsaturated rog nyob rau hauv tsawg calorie ntau ntau tshaj tus nqi qub roj. Tshuaj molecules Omega-3 muaj pairing nrog 3 carbon atoms metiluglerodom thiab omega-6 yog kev cob cog rua pairwise compound rau carbon atoms nrog metiluglerodom. Omega-6 fatty acids, feem ntau yog pom nyob rau hauv zaub roj thiab nyob rau hauv tag nrho cov ntau ntau yam ntawm neeg.

Cov khoom siv nrog lub siab concentration ntawm unsaturated fatty acids

Hiav txwv ntses, xws li tuna, salmon thiab mackerel, siab dav nrog omega-unsaturated fatty acids. Cov zaub analogues rank li flaxseed thiab canola cov roj, cov noob taub dag, ntau hom ntawm neeg. Cov ntses roj yog omega-3 fatty acids. Nws kiag li yuav hloov tau linseed roj.

Qhov zoo tshaj plaws qhov chaw ntawm cov tshuaj - fatty ntses xws li mackerel, tab sis mus nkag rau hauv koj noj cov zaub mov unsaturated fatty acids yuav ua tau nyob rau hauv ntau txoj kev.

1. Yuav omega-3 enriched khoom. Tam sim no lawv muaj feem ntau ntxiv rau mov, mis nyuj thiab cereal tuav.
2. Siv linseed roj, hloov lub sunflower roj thiab butter. Ntxiv as flaxseed rau hauv hmoov rau ci, zaub nyoos, kua zaub, cereals, yoghurts thiab kis.
3. Muaj xws li nyob rau hauv koj noj cov zaub mov ceev, tshwj xeeb yog walnuts, brazil, ntoo thuv thiab lwm tus neeg.
4. Ntxiv unrefined txiv roj roj nyob rau hauv tej khoom noj khoom haus. Nws tsuas tsis nourishes lub cev nyob rau hauv qhov tseem ceeb acids, tab sis kuj pab mus zom zaub mov.

Ceev faj yuav tsum raug siv unsaturated fatty acids nyob rau hauv cov neeg mob uas mob ntshav qab zib los yog noj anticoagulants. Rau tej ntshav thiab kev cai ntawm qab zib. Cev xeeb tub cov poj niam yuav tsis tau ntses roj, vim hais tias nws muaj ib tug ntau ntawm cov vitamin A, uas yog teeb meem rau me nyuam hauv plab kev loj hlob.

Unsaturated fatty acids nyob rau hauv cov zaub mov

Monounsaturated acids yog lub siab dawb siab:

• Blue siab roj;
• tau cov txiv ntseej;
• avocado;
• zaub roj.

Polyunsaturated cov rog:

• ceev;
• taub dag noob, paj noob hlis, flax, noob hnav;
• taum pauv;
• Fatty hom ntses;
• pob kws, cottonseed, paj noob hlis, soybean thiab linseed roj.

Noo rog yog tsis raws li phem raws li tus neeg xav txog lawv, thiab tag nrho tsis kam lees lawv tsis nqi nws. Monounsaturated thiab polyunsaturated cov rog yuav tsum yog tus tseem ceeb txhua hnub servings roj, thiab los ntawm lub sij hawm rau lub sij hawm yuav tsum tau los ntawm lub cev, raws li lawv pab txhawb tus haum ntawm cov protein, fiber, txhim kho lub hauj lwm ntawm cov tshuaj hormones. Yog hais tias lub roj yog kiag li ntshiab ntawm lawv kev noj haus, tsis muaj zog txaus lub cim xeeb muaj nuj nqi.

Isomers nyob rau hauv cov zaub mov tiav

Thaum lub sij hawm npaj ntawm margarine tiav kev hloov kho ntawm unsaturated zaub rog nyob rau hauv siab kub, ua transizomerizatsiyu molecules. Tag nrho cov organic tshuaj muaj ib qho kev geometrical qauv. Thaum solidification margarine cis-trans isomers yog tsiv nyob rau hauv uas cuam tshuam rau kev sib pauv linolenic acid thiab ntxias teeb meem cholesterol raising, ua lub plawv thiab leeg tshav kab mob. Oncologists hais tias trans unsaturated fatty acids ntxias cov qog nqaij hlav.

Nyob rau hauv dab tsi cov khoom uas feem ntau trans?

Ntawm cov hoob kawm, muaj ntau yam ntawm lawv nyob rau hauv ceev ceev khoom noj khoom haus, npaj nyob rau hauv ib tug loj npaum li cas ntawm cov rog. Piv txwv li, nyob rau hauv qos yaj ywm chips muaj txog 30%, thiab Fabkis txoj fries - ntau tshaj 40%.

Nyob rau hauv zus tau tej cov confectionery khoom trans unsaturated fatty acids yog nyob rau hauv lub chav los ntawm 30 mus rau 50%. Nyob rau hauv margarines lawv tus xov tooj nce mus txog 25-30%. Nyob rau hauv mixed rog thaum lub sij hawm kib mutational tsim 33% ntawm cov molecules, txij thaum lub transformation yog ua remelt molecules, uas accelerates tus tsim ntawm trans-isomers. Yog hais tias lub margarine teev txog 24% trans-isomers, rau theem ntawm cov kib txheej txheem tsub kom muaj nuj nqis. Lub nyoos zaub roj yog li 1% ntawm trans-isomers nyob rau hauv butter yog hais txog 4-8%. Nyob rau hauv cov tsiaj trans rog yog nyob rau hauv ntau ntawm 2% mus rau 10%. Nco ntsoov hais tias trans nqaijrog - nws yog rubbish thiab yuav tsum tau kiag li zam.

Feem nyob rau tib neeg lub cev polyunsaturated fatty acids yog tsis tau tag nrho to taub, tiam sis nws yog tam sim no tshwm tag uas rau ib tug noj qab nyob zoo thiab nquag tus neeg ntawm lub neej nyob rau hauv koj noj cov zaub mov yog yuam ua hauj lwm kom paub cov khoom, uas muaj unsaturated fatty acids.