Kodi Mafuta Osungunuka kapena Mafuta a Nsomba Ndiye Kusankha Bwino?

Zamkati

• Mafuta a fulakesi ndi chiyani?
• Mafuta a nsomba ndi chiyani?
• Omega-3 kuyerekezera
• Zopindulitsa zogawana
• Thanzi lamtima
• Thanzi lakhungu
• Kutupa
• Ubwino wokhazikika pamafuta amafuta
• Ubwino wokhazikika ku nsomba zamafuta
• Mafuta ati ndi abwino?
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Mafuta amafuta ndi nsomba zimalimbikitsidwa chifukwa cha thanzi lawo.

Mafuta onsewa amapereka omega-3 fatty acids ndipo awonetsedwa kuti amachepetsa ziwopsezo zamatenda amtima, monga kuthamanga kwa magazi ().

Komabe, mungadabwe kuti ndi osiyana bwanji - ndipo ngati imodzi ili yopindulitsa kwambiri.

Nkhaniyi ikufotokoza kufanana ndi kusiyana pakati pa mafuta a fulakesi ndi mafuta, kotero mutha kuwona kuti ndi iti yomwe ili yabwino kwambiri kwa inu.

Mafuta a fulakesi ndi chiyani?

Chomera cha fulakesi (Linum usitatissimum) ndi mbewu yakale yomwe yakhala ikulimidwa kuyambira pachiyambi cha chitukuko ().

Anagwiritsidwa ntchito koyamba ku United States popangira nsalu ndi zovala zina.

Chomera cha fulakesi chili ndi mbewu zopatsa thanzi zomwe zimadziwika kuti nthanga za fulakesi.

Mafuta odzola amapezeka ndi mbewu zofewa zopsa ndi kuzizira. Mafutawa amadziwikanso kuti mafuta a linseed.

Mafuta onunkhira angagwiritsidwe ntchito m'njira zosiyanasiyana. Imapezeka pamalonda onse amadzimadzi komanso kapisozi.

Kafukufuku wambiri adalumikiza mafuta amafuta ndi zabwino zamankhwala, mwina zokhudzana ndi kuchuluka kwake kwa omega-3 fatty acids () wathanzi.

Mafuta odzola amapangidwa ndi kukanikiza mbewu zouma zanthako. Mafutawa ndi omega-3 fatty acids ambiri ndipo amathandizidwa ndi maubwino ambiri azaumoyo.

Mafuta a nsomba ndi chiyani?

Mafuta a nsomba ndi imodzi mwazakudya zodziwika bwino pamsika.

Amapangidwa potulutsa mafuta mumisempha ya nsomba.

Zowonjezera nthawi zambiri zimapangidwa ndi mafuta ochokera ku nsomba zamafuta, monga hering'i, mackerel, kapena tuna, omwe ali ndi omega-3 fatty acids (4) ambiri.

American Heart Association (AHA) imalimbikitsa kudya nsomba zamafuta zingapo kangapo kawiri pamlungu kuti thanzi la mtima lipindule ndi omega-3 fatty acids ().

Komabe, anthu ambiri amalephera kutsatira malangizowa.

Mafuta owonjezera a nsomba amatha kukuthandizani kudya omega-3 fatty acids okwanira, makamaka ngati simuli okonda kwambiri nsomba.

Mafuta owonjezera amafuta amakhala ndi 1,000 mg ya omega-3 fatty acids, omwe amafanana ndi 3-ounce (85-gramu) yogulitsa nsomba zamafuta (4).

Monga mafuta a fulakesi, maubwino ambiri amafuta amaoneka ngati amachokera ku omega-3 fatty acids.

Kafukufuku wambiri adalumikiza mafuta amafuta ndi zizindikilo zabwino zamatenda amtima (,).

M'malo mwake, zowonjezera mafuta zamafuta nthawi zambiri zimaperekedwa ndi othandizira azaumoyo kuti achepetse milingo yama triglyceride.

Mafuta owonjezera a nsomba amapangidwa kuchokera ku mafuta omwe amatengedwa munthawi ya nsomba. Mafuta owonjezera a nsomba amakhala ndi omega-3 fatty acids ambiri ndipo amachepetsa zomwe zimawopsa chifukwa cha matenda amtima.

Omega-3 kuyerekezera

Omega-3 fatty acids ndi mafuta ofunikira, kutanthauza kuti muyenera kuwapeza pachakudya chomwe mumadya, chifukwa thupi lanu silingathe kupanga.

Amalumikizidwa ndi maubwino ambiri azaumoyo, monga kuchepa kwa matenda amtima, kuchepa kwamatenda, komanso kusinthasintha kwa malingaliro (,,).

Mafuta a nsomba ndi mafuta amtundu uliwonse amakhala ndi omega-3 fatty acids ambiri.

Mitundu yayikulu ya omega-3s m'mafuta a nsomba ndi eicosapentaenoic acid (EPA) ndi docosahexaenoic acid (DHA) ().

Mafuta owonjezera a nsomba amakhala ndi 180 mg ya EPA ndi 120 mg ya DHA, koma kuchuluka kwake kumasiyanasiyana kutengera chowonjezera ndi mtundu (4).

Kumbali inayi, mafuta amafuta amakhala ndi omega-3 fatty acid wotchedwa alpha-linoleic acid (ALA) ().

EPA ndi DHA zimapezeka kwambiri muzakudya zanyama monga nsomba zamafuta, pomwe ALA imapezeka muzomera.

Kukwanira Kokwanira (AI) kwa ALA ndi magalamu 1.1 patsiku azimayi achikulire ndi magalamu 1.6 patsiku kwa amuna akulu (4).

Mu supuni imodzi yokha (15 mL), mafuta amafuta amakhala ndi magalamu 7.3 a ALA, omwe amapitilira zosowa zanu za tsiku ndi tsiku (4,).

Komabe, ALA siyogwira ntchito mwachilengedwe ndipo imayenera kusinthidwa kukhala EPA ndi DHA kuti igwiritsidwe ntchito china kupatula mphamvu yosungidwa monga mitundu ina yamafuta ().

Ngakhale ALA idakali mafuta ofunikira, EPA ndi DHA amalumikizidwa ndi maubwino ena ambiri azaumoyo ().

Kuphatikiza apo, njira yosinthira kuchokera ku ALA kupita ku EPA ndi DHA siyothandiza kwenikweni mwa anthu ().

Mwachitsanzo, kafukufuku wina adapeza kuti 5% yokha ya ALA imasinthidwa kukhala EPA ndipo ochepera 0,5% a ALA amasinthidwa kukhala DHA mwa akulu ().

Mafuta amafuta onse ndi mafuta amafuta amakhala ndi omega-3 fatty acids ambiri. Mafuta a nsomba amakhala okwanira ku EPA ndi DHA, pomwe mafuta amafuta ndi olemera ku ALA.

Zopindulitsa zogawana

Ngakhale mafuta amafuta ndi mafuta amtundu wa fakisi amasiyana, atha kuperekanso zabwino zofananira.

Thanzi lamtima

Matenda amtima ndi omwe amafala kwambiri padziko lonse lapansi ().

Kafukufuku wochuluka apeza kuti mafuta onse a mafuta ndi nsomba angapindule ndi thanzi la mtima.

Makamaka, kuwonjezera ndi mafutawa kwawonetsedwa kuti kumachepetsa kuthamanga kwa magazi mwa akulu, ngakhale pang'ono pang'ono (,,,).

Kuphatikiza apo, zowonjezera mafuta zamafuta zalumikizidwa kwambiri ndi kuchepa kwa triglycerides.

Kuphatikiza apo, kuwonjezera mafuta amafuta kumathandizanso cholesterol ya HDL (yabwino) ndipo kumatha kutsitsa triglycerides wamagazi anu mpaka 30% (,).

Mafuta odzola amathanso kukhala ndi zotsatira zabwino pamankhwala a cholesterol mukamamwa ngati chowonjezera. Kafukufuku wina wasonyeza kuti mafuta a fulakesi atha kukhala othandiza kuchepetsa cholesterol cha LDL (choyipa) ndikuthandizira kuteteza cholesterol ya HDL (,,).

Thanzi lakhungu

Mafuta opaka mafuta ndi nsomba amapindulitsa khungu lanu, makamaka chifukwa cha omega-3 fatty acid.

Kafukufuku wochuluka wasonyeza kuti mafuta ophera nsomba amatha kukonza zovuta zingapo pakhungu, kuphatikiza dermatitis, psoriasis, komanso kuwonongeka kwa khungu komwe kumachitika chifukwa cha kuwonekera kwa UV (UV) ().

Mofananamo, mafuta amafuta amathanso kuthandizira kuthana ndi zovuta zingapo pakhungu.

Mwachitsanzo, kafukufuku m'modzi mwa azimayi 13 adapeza kuti kumeza mafuta amafuta m'milungu khumi ndi iwiri kumathandizira khungu monga khungu, kutulutsa madzi, komanso kusalala ().

Kutupa

Kutupa kosalekeza kumalumikizidwa ndi chiwopsezo chowonjezeka cha mikhalidwe monga matenda ashuga ndi matenda a Crohn.

Kulamulira kutupa kumatha kuchepetsa zizindikilo zomwe zimakhudzana ndi matendawa.

Mafuta a nsomba awonetsedwa kuti ali ndi zotsutsana ndi zotupa m'maphunziro ofufuza, chifukwa cha omega-3 fatty acid ().

Mwachitsanzo, mafuta a nsomba adalumikizidwa ndi kuchepa kwa kupanga zotupa zotchedwa cytokines (,).

Kuphatikiza apo, kafukufuku wambiri adawonetsa phindu la mafuta a nsomba pakotupa komwe kumakhudzana ndi matenda osachiritsika, monga matenda am'matumbo, nyamakazi, ndi lupus ().

Komabe, kafukufuku wamafuta a flaxseed ndi momwe zimakhudzira kutupa ndizosakanikirana.

Ngakhale maphunziro ena azinyama apeza mafuta otsekemera a mafuta a fulakesi, zotsatira zake zokhudzana ndi anthu ndizosakanikirana (,).

Pomaliza, kafukufuku wambiri amafunika kuti timvetsetse bwino mafuta olimbana ndi zotupa mwa anthu.

Mafuta onsewa amatha kuthandiza kuchepetsa kuthamanga kwa magazi ndikusintha milingo ya triglyceride ndi cholesterol. Mafuta odzola ndi mafuta amafuta amalimbikitsa thanzi pakhungu. Mafuta a nsomba atsimikiziridwa kuti ali ndi mphamvu zotsutsana ndi zotupa, pomwe kafukufuku amaphatikizidwa ndi mafuta a fulakesi.

Ubwino wokhazikika pamafuta amafuta

Kuphatikiza pa zabwino zomwe adagawana pamwambapa ndi mafuta amafuta, mafuta amafuta amathanso kukhala othandiza pochiza m'mimba.

Kafukufuku wasonyeza kuti mafuta a fulakesi atha kukhala othandiza kuthana ndi kudzimbidwa ndi kutsegula m'mimba.

Kafukufuku wina wazinyama adawonetsa mafuta amafuta kuti akhale ndi zotulukapo za laxative ndi antidiarrhea ().

Kafukufuku wina adawonetsa kuti kugwiritsa ntchito mafuta okwanira 4 ml ya tsiku ndi tsiku kumathandizira kukonza matumbo ndikukhazikika kwa anthu omwe ali ndi matenda amphongo kumapeto kwa dialysis ().

Ngakhale maphunziro awiriwa akulonjeza, kafukufuku wina akuyenera kumvetsetsa mphamvu yamafuta a flaxseed pochiza kudzimbidwa ndi kutsegula m'mimba.

Mafuta onunkhira atha kukhala othandiza pakuthandizira kudzimbidwa ndi kutsegula m'mimba, koma kafukufuku wina amafunika.

Ubwino wokhazikika ku nsomba zamafuta

Mafuta a nsomba adalumikizidwa ndi maubwino ena ochepa azaumoyo.

Mwachitsanzo, mafuta a nsomba awonetsedwa kuti amathandizira kuzindikiritsa zovuta zina zamatenda amisala, kuphatikiza kukhumudwa, kusinthasintha kwa malingaliro, ndi schizophrenia (,,).

Kuphatikiza apo, mafuta a nsomba amatha kuthandizira kuthana ndi zovuta zamakhalidwe mwa ana.

Kafukufuku wambiri adalumikiza zowonjezerapo mafuta a nsomba ndikuwonjezera kuchepa kwa chidwi, chidwi, komanso kupsa mtima kwa ana ang'ono (,).

Mafuta a nsomba atha kukhala othandiza kuthana ndi zizindikilo za matenda amisala mwa akulu komanso zovuta zamakhalidwe mwa ana.

Mafuta ati ndi abwino?

Mafuta onse a nsomba ndi mafuta opangira mafuta amalimbikitsa thanzi ndipo amakhala ndi kafukufuku wabwino kuti athandizire zonena zawo.

Komabe, ngakhale mafuta aliwonse ali ndi phindu lake payokha, zikafika pothandizana nawo, mafuta a nsomba amatha kukhala ndi mwayi.

Izi ndichifukwa choti mafuta a nsomba okha ndi omwe ali ndi EPA yogwira komanso DHA omega-3 fatty acids.

Kuphatikiza apo, ALA sinasinthidwe bwino kukhala EPA ndi DHA. Chifukwa ndi ALA yochepa chabe yomwe imasandulika kukhala DHA ndi EPA, zikuwoneka kuti kutenga mafuta a nsomba a EPA- ndi DHA kumapindulitsa kwambiri kuposa kumwa mafuta a fulakesi.

Komanso, pali kafukufuku wambiri yemwe amathandizira mafuta omwe amateteza mafuta ku nsomba ndi zotsatira zake pakukweza zizindikiritso za matenda amtima, monga kutsitsa triglycerides ndikukweza mafuta m'thupi.

Komabe, zowonjezera mafuta zamafuta sizingakhale zabwino kwa aliyense.

Mwachitsanzo, mafuta ena am'madzi am'madzi amatha kukhala ndi nsomba zochepa kapena zomenyera.

Zotsatira zake, zowonjezera mafuta zamafuta zimakhala ndi chenjezo, "Pewani mankhwalawa ngati muli ndi vuto la nsomba kapena nkhono" mubotolo.

Chifukwa chake, mafuta amafuta akhoza kukhala kusankha koyenera kwambiri kwa omwe ali ndi nsomba kapena nkhono.

Kuphatikiza apo, mafuta opangidwa ndi fulakesi amathanso kukhala oyenera kwa iwo omwe amadya zamasamba kapena zamasamba.

Komabe, palinso zowonjezera zowonjezera zowonjezera omega-3 kuphatikiza mafuta a algae.

Ngakhale mafuta amafuta ndi nsomba amapindulira payekha, mafuta amisili atha kukhala opindulitsa pamagulu omwe amagawana nawo monga thanzi la mtima ndi kutupa.

Mfundo yofunika

Mafuta amafuta ndi nsomba zimapindulitsanso thanzi lawo, kuphatikiza pakhungu ndi kuthamanga kwa magazi.

Mafuta a nsomba okha ndi omwe ali ndi EPA komanso DHA omega-3 fatty acids ndipo atha kukhala othandiza pakukongoletsa thanzi la mtima, kutupa, komanso zizindikiritso zamaganizidwe.

Komabe, mafuta opaka mafuta amadzipindulira m'mimba ndipo ikhoza kukhala njira yabwino yolimbikitsira mafuta a ALA omega-3 acid kwa iwo omwe ali ndi chifuwa cha nsomba kapena omwe amadya vegan.

Mulimonsemo, ngati mukufuna kuyesa mafuta a fulakesi kapena mafuta a nsomba kuti mukhale ndi thanzi labwino, ndibwino kuti muyambe mwalankhula ndi omwe amakuthandizani.

Sakani mafuta kapena nsomba pa intaneti.