Tib neeg lub cev yog tsim los ntawm cov ntaub so ntswg nyob, uas thaum lub sij hawm lub neej txheej txheem tsis tsuas yog ua lawv cov dej num, tab sis kuj rov qab los ntawm kev puas tsuaj, thaum tswj lawv cov kev ua tau zoo thiab lub zog. Tau kawg, lawv xav tau cov as-ham los ua li ntawd.
tib neeg noj zaub mov zoo
Khoom noj khoom haus muab lub cev nrog lub zog uas nws xav tau los txhawb nqa txhua yam hauv lub cev, tshwj xeeb tshaj yog cov leeg ua haujlwm, kev loj hlob thiab cov ntaub so ntswg rov ua dua tshiab. Nws yuav tsum nco ntsoov tias qhov tseem ceeb hauv kev noj zaub mov kom zoo yog qhov sib npaug. Qhov nyiaj tshuav yog qhov zoo tshaj plaws ua ke ntawm cov khoom los ntawm tsib pawg tsim nyog rau tib neeg kev noj haus:
- khoom noj;
- fat-enriched food;
- cereals thiab qos yaj ywm;
- zaub thiab txiv hmab txiv ntoo;
- khoom noj protein.
hom fatty acids
cais cov saturated thiab unsaturated fatty acids. Cov tom kawg yog polyunsaturated thiab monounsaturated. Saturated fatty acids muaj nyob rau hauv butter thiab hard margarines, polyunsaturated fatty acids muaj nyob rau hauv zaub roj, ntsescov khoom noj thiab qee cov mos margarines. Monounsaturated acids muaj nyob rau hauv rapeseed, linseed thiab txiv roj roj. Qhov tsim nyog thiab noj qab nyob zoo ntawm lawv yog cov kawg.
Kev cuam tshuam ntawm unsaturated fatty acids rau kev noj qab haus huv
Lawv muaj cov khoom antioxidant thiab tiv thaiv cov roj cholesterol los ntawm oxidation. Kev pom zoo kom noj ntawm polyunsaturated acids yog kwv yees li 7% ntawm txhua hnub thiab monounsaturated - 10-15%.
Unsaturated fatty acids yog tsim nyog rau kev ua haujlwm ntawm tag nrho cov kab mob. Omega-3 thiab Omega-6 complexes suav hais tias yog qhov tseem ceeb tshaj plaws ntawm lawv. Lawv tsis yog synthesized ntawm nws tus kheej hauv tib neeg lub cev, tab sis tseem ceeb heev rau nws. Yog li ntawd, koj yuav tsum tau suav nrog lawv hauv koj cov zaub mov, xaiv cov khoom noj uas zoo tshaj plaws uas muaj cov tshuaj no.
Cov khoom ntawm Omega acids
Cov neeg noj zaub mov tau xav ntev txog kev ua haujlwm ntawm Omega-3 acids thiab lawv cov derivatives - prostaglandins. Lawv zoo li tig mus rau hauv nruab nrab molecules uas txhawb los yog txo qhov mob, muaj txiaj ntsig zoo rau cov pob qij txha o, mob leeg, mob pob txha, uas feem ntau tau sau tseg hauv cov neeg laus. Unsaturated fatty acids ntxiv dag zog rau lub cev tiv thaiv kab mob, txo cov tsos mob ntawm rheumatoid mob caj dab thiab osteoarthritis.
Lawv txhim kho pob txha mineralization, thaum ua kom lawv ceev thiab lub zog. Tsis tas li ntawd, Omega-3 fatty acids muaj txiaj ntsig zoo rau lub plawv thiab cov hlab ntsha. Ntau cov complexes Omega-unsaturated acids tau ntse siv rau kev kho kom zoo nkauj nyob rau hauv daim ntawv ntawm kev noj haus ntxiv, lawv muaj txiaj ntsig zoo rau kev noj qab haus huv ntawm daim tawv nqaij. Saturated thiab unsaturated fatty acids txawv nyob rau hauv lawv cov khoom noj khoom haus: unsaturated fatty acids muaj tsawg calorie ntau ntau tshaj li cov roj saturated tib yam. Cov tshuaj molecules ntawm Omega-3 yog khub nrog 3 carbon atoms thiab methyl carbon, thiab Omega-6 yog khub nrog rau carbon atoms nrog methyl carbon. Omega-6 fatty acids feem ntau pom muaj nyob hauv cov roj zaub, nrog rau txhua hom txiv ntoo.
Khoom noj muaj ntau hauv unsaturated fatty acids
Cov ntses ntses xws li tuna, salmon thiab mackerel yog nplua nuj nyob rau hauv omega-unsaturated fatty acids. Lawv cov khoom noj muaj xws li linseed thiab rapeseed roj, taub dag noob, thiab ntau hom txiv ntoo. Cov roj ntses muaj omega-3 fatty acids. Linseed roj tuaj yeem hloov nws tag nrho.
Qhov zoo tshaj plaws ntawm cov tshuaj no yog oily ntses zoo li mackerel, tab sis muaj ntau txoj hauv kev los qhia cov roj fatty acids tsis txaus rau hauv koj cov zaub mov.
- Yuav cov khoom noj muaj zog omega-3. Tam sim no lawv feem ntau ntxiv rau khob cij, mis nyuj thiab cereal bars.
- Siv cov roj linseed, hloov cov paj noob hlis thiab butter. Ntxiv av flaxseed rau ci hmoov, zaub xam lav, kua zaub, cereals, yogurts thiab mousses.
- suav nrog cov txiv ntoo hauv koj cov zaub mov, tshwj xeeb yog walnuts, Brazilian txiv ntoo, ntoo thuv ceev thiab lwm yam.
- Ntxiv cov roj txiv roj uas tsis tau ua tiav rautej zaub mov. Nws tsis tsuas yog saturates lub cev nrog cov acids tseem ceeb, tab sis kuj pab zom zaub mov.
Unsaturated fatty acids yuav tsum tau siv nrog ceev faj hauv cov neeg mob ntshav qab zib lossis noj cov tshuaj tiv thaiv kab mob. Tej zaum yuav cuam tshuam cov ntshav txhaws thiab tswj cov piam thaj. Cov poj niam cev xeeb tub yuav tsum tsis txhob noj cov roj ntses, vim tias nws muaj vitamin A ntau, uas yog qhov txaus ntshai rau kev loj hlob ntawm tus menyuam hauv plab.
Unsaturated fatty acids hauv cov khoom noj
Monounsaturated acids yog dav dav:
- ntses roj;
- olives;
- avocado;
- zaub roj.
Polyunsaturated fats:
- txiv ntseej;
- -Noob ntawm cov taub dag, paj noob hlis, flax, noob hnav;
- soy;
- ntses ntses;
- pob kws, paj noob hlis, paj noob hlis, taum pauv thiab roj linseed.
Cov rog rog tsis zoo li tib neeg xav tias lawv yog, thiab koj yuav tsum tsis txhob txiav tawm tag nrho. Monounsaturated thiab polyunsaturated fats yuav tsum yog cov tseem ceeb nyob rau hauv ib hnub ntawm cov rog, thiab yuav tsum tau los ntawm lub cev los ntawm lub sij hawm rau lub sij hawm, vim hais tias lawv txhawb kev nqus ntawm cov proteins, fiber, thiab txhim kho kev ua hauj lwm ntawm cov tshuaj hormones kev sib deev. Yog tias cov rog raug tshem tawm tag nrho ntawm lawv cov zaub mov, kev ua haujlwm nco tsis muaj zog.
Trans isomers hauv cov zaub mov peb noj
Nyob rau hauv cov txheej txheem ntawm kev npaj margarine, unsaturated zaub rog yog hloov nyob rau hauv lub siab kub, ua rau transisomerization ntawm molecules. Tag nrho cov organic tshuaj muaj ib tug geometric qauv. Thaum solidifyingmargarine, cis-isomers tig mus rau hauv trans-isomers, uas cuam tshuam rau cov metabolism ntawm linolenic acid thiab provoke nce qib ntawm cov roj (cholesterol) phem, ua rau cov kab mob plawv thiab vascular. Oncologists hais tias trans-isomers ntawm unsaturated fatty acids provoke cancer.
Cov khoom noj twg muaj cov isomers feem ntau?
Tau kawg, muaj ntau ntawm lawv nyob rau hauv cov khoom noj ceev ceev uas muaj rog ntau. Piv txwv li, chips muaj txog 30%, thiab french fries - ntau tshaj 40%.
Hauv cov khoom noj khoom haus, trans-isomers ntawm unsaturated fatty acids muaj li ntawm 30 mus rau 50%. Hauv margarines, lawv cov nyiaj nce mus txog 25-30%. Nyob rau hauv cov rog sib xyaw, thaum lub sij hawm kib, 33% ntawm kev hloov pauv molecules yog tsim, txij li thaum lub sij hawm reheating, cov molecules hloov, uas accelerates tsim ntawm trans isomers. Yog hais tias margarine muaj txog 24% ntawm trans-isomers, ces nyob rau hauv tus txheej txheem ntawm kib lawv qib nce ho. Cov roj nyoos ntawm zaub keeb kwm muaj txog li 1% ntawm trans-isomers, nyob rau hauv butter lawv muaj txog 4-8%. Hauv cov tsiaj rog, trans isomers muaj li ntawm 2% mus rau 10%. Nco ntsoov tias cov rog rog yog cov thoob khib nyiab thiab yuav tsum zam tag nrho.
Cov txiaj ntsig ntawm polyunsaturated fatty acids ntawm tib neeg lub cev tseem tsis tau kawm tiav, tab sis tam sim no nws pom tseeb tias rau lub neej noj qab haus huv, tus neeg yuav tsum muaj cov khoom noj uas tsis muaj roj fatty acids hauv nws cov khoom noj.
