Polyunsaturated fatty acids (PUFA), ndeye mhuri yemafuta acids umo maviri kana maviri emisungo miviri inobatanidza pedyo nekasikoni maatomu mukati me fatty acid carbon chain. PUFA inowanzoonekwa seyakanaka kune utano hwehutano hwemwoyo, uye chaizvoizvo American Heart Association (AHA) inonyora mabvunzo PUFA (pamwe chete ne monounsaturated fatty acids - MUFA) se "mafuta akanaka." Tose tinokurudzirwa kudya PUFA yakawanda mu miviri yedu-ine utano hwakanaka, kunyanya nokudya mafuta emiriwo.
Zvisinei, zviri pasi apa zvinotsigirwa nevanhu pamusoro pePUFA inopesana yakawanda pakati pekuremekedzwa kwezvokudya masayendisiti. Muchikamu chino ndichadzokorora PUFA - zvakanaka zvavanogona kuita, uye zvingave zvisingakwanisi.
Chii Chakanaka Pamusoro pePUFA?
Chii chinoita kuti PUFA inakidze kune nyanzvi dzehutano hwehutano ndeyokuti dzinoderedza LDL cholesterol mazinga. Uyezve, zvidzidzo zvezvipatara zvakaratidza kuti apo PUFA inotsiviwa muzvokudya zvemafuta akazara (kureva, mafuta acids anongova nechisungo chimwe chete mu carbon car chain), njodzi yekudzivirira chirwere chemoyo inoderedzwa.
Nokuda kwechikonzero ichi, hurumende yeUnited States neAHA vose vanokurudzira kuti mafuta ane mafuta akazara zvisinganyanyogoneki muzvokudya zvedu (kusvika ku5 - 6% yemakori ese), uye kuti tinodya akawanda emafuta edu panzvimbo yePUFA (uye MUFA) .
- Verengai kuti nei mafuta akazara angave asina kunaka shure kwezvose.
Uyezve, zvisingazivikanwi nevazhinji veAmerica, makore mashomanana apfuura AHA akanyarara akarambidza kurumbidzwa kwayo kwenguva refu kuti tinonyatsorega kuwanda kwemafuta muzvokudya zvedu.
Izvi zvinoreva kuti chero ani zvake anotevera maitiro ekudya zvino anowanikwa kuwana PUFA yakawanda.
- Verenga pamusoro pekudya-mafuta uye mwoyo.
Vose PUFA yakafanana here?
Iko kune marudzi mazhinji akasiyana ePUFA. PUFA huru yezvokudya ndeye omega-3 uye omega-6 PUFA. (Izwi rokuti "omega" rinoreva yekupedzisira kabhoni atomu mu fatty acid's carbon chain.
Mune omega-3 PUFA kune kabhiri yakabatana kaviri katatu kubva pa omega carbon, asi mu omega-6 PUFA imwe yezvisungo zviviri zvakakonzerwa nemakate matanhatu kubva panzvimbo ye omega.) Omega-3 uye omega-6 PUFA inokosha zvikuru kune zvakagadzirirwa uye basa rekuchengetedzeka kwekamuri, uye kuhutano hwehutano hwehupenyu.
Omega-3 PUFA. Pane kusagadzikana kuduku kana kusina kana pakati pevadzidzisi vezvokudya zvinoti omega-3 PUFA yakanaka kune mwoyo wako, uye nehutano hwako hwose. Omega 3's inobatsira zvikuru, eicosapentaenoic acid (EPA) uye docosahexaenoic acid (DHA), inobva kunhove. Omega-3 yechitatu, alpha-linolenic acid (ALA), inowanikwa zvikuru mumiti yemiti. ALA inonzi inokosha mafuta asidi, nokuti vanhu havagoni kuigadzira, uye inofanira kupedzwa mukudya.
Tinogona kugovera zvishoma zveEPA uye DHA kubva kuAA, saka haisi kunyatsofungidzirwa kuti inokosha. Zvisinei, nokuti tinoda zvimwe EPA uye DHA pane zvatinokwanisa kuita nyore, zvokudya zvekudya zvei ogaga-3 zvinoramba zvakakosha.
- Verenga pamusoro pe omega-3 PUFA uye utano hwako.
Omega-6 PUFA. Omega-6 PUFA inonyanya kukosha ndeye linoleic acid (LA) uye arachadonic acid (AA). LA inokosha yemafuta asidi, nokuti hatigoni kuigadzira, uye inofanira kubva pane zvatinodya.
Kuwana omega-6 PUFA yakakwana (kusiyana ne omega-3 PUFA) kazhinji haisi dambudziko mumazuva ano. Ichokwadi, inenge iine huwandu, uye inogona kuwanika muzviyo, marimu, ose oiri yemafuta anoshandiswa mukugadzirira kwezvokudya, uye kunyange mumazuva ano, huku dzinochengetwa zviyo nemombe. Muzvinyorwa zvekuMadokero, huwandu hwe omega-6 PUFA hwakanyanya kuwedzera pamusoro pemakumi emakore apfuura.
Kusiyana ne omega-3 PUFAs, zvisinei, pane nharo huru pamusoro pe omega-6 PUFA.
Omega-6 Kupokana
Mazano ehurumende yeAHA neUnited States anorayira zvakananga kuparadzanisa pakati pe omega-3 PUFA uye omega-6 PUFA, uye vanoramba vachiomerera mukukurudzira kuti tidye zvakawanda zvemarudzi ose ePUFA.
Sezvo omega-6 PUFA inowanikwa mukudya kwedu, asi isu tinofanira kushanda kuti tiwane omega-3 PUFA, mugumisiro ndowokuti vazhinji vedu tinowana zvakawanda zvekutanga uye zvishoma zvechipiri.
Nokuda kwechikonzero ichocho zvinonetsa kuti nyanzvi dzakawanda dzinoremekedzwa dzinotenda kuti omega-6 PUFA, muzviyero izvo zvokudya zvinorayira zvinokurudzira, zvingakanganisa moyo yedu uye hutano hwedu hwose. Vanokurudzira kuderedza omega-6 PUFA yedu, kana kuti zvishoma, kuwedzerwa zvikuru omega-3 PUFA inowedzera pamwe ne omega-6 (sezvo "muyero" iwoyo ungave wakachengetedza). Zvinoshamisika kuti mitemo yezvokudya munyika dzakawanda (kunyanya UK neEurope), hazvikurudzire kushandiswa kusingagumi kwe omega-6 PUFA, uye chaizvoizvo inoratidza kuti kuwandisa kwemazuva ano kushandiswa kwe omega-6 kungave kwakanyanya.
Ndakatarisa zvakanyatsonaka pahupupuriro kumativi ose maviri omega-6 nharo, uye ndanyora nyaya yakasiyana pamusoro payo:
Mhedziso yangu ndeyokuti kukurudzira kushandiswa kwemiganhu ye omega-6 PUFA hakururamisiki. Zvinogoneka kuti mirayiridzo yezvino yeUnited States inogona kuve yakajeka, asi sezvo ini ndichiona iyo uchapupu hunopesana yakakwanira kururamisa kuchenjerera. Uye, ichiti ichangobva kuwanikwa nenyaya dzezvokudya zvekuAmerica dzakasvibiswa (kunyanyisa mafuta akazara, kusvitsa mafuta-e-carb-diet, pakutanga kutsigira mafuta , uye vamwe vashoma), ndave kure kurega kusavhura mazano avo, kunyange apo inoratidzwa nesimba redzidziso.
The Bottom Line
Zvidzidzo zvakaratidza kuti vanhu vanotsiva PUFA nokuda kwemafuta akazara muzvokudya zvavo vane matambudziko mashoma emwoyo kupfuura vanhu vasingaiti. Saka zvinodaro zvinonzwisisika kudya PUFA.
Zvisinei, pane uchapupu hwokuti kudya omega-6 PUFA - kana kuti zvimwe omega-6 yakawanda kupfuura omega-3 - inogona kuva nemigumisiro yakaipa. Ongororo dzinoratidza kuti kutora marwadzo kuwedzera zvakawanda zve omega-3 PUFA kune kudya kwedu hakusi zvakanaka kwatiri isu pachako, asiwo kunogona kubatsira kuderedza kukanganisa kunogona kuderedza zvizhinji zve omega-6 PUFA.
Kune ani zvake anoramba kuve nezvokudya zvinopesana nemazano anobva kuhurumende yeUnited States uye AHA, iva nechokwadi chokuti kudya kunowedzera mu omega-3 PUFA inokuchengetedza iwe mutemo, asi uchiri kukubvumira kuti uite bheji yako.
Sources:
Harris WS, Mozaffarian D, Rimm E, et al. Omega-6 fatty acids uye mungozi wehutano hwehutano: shanduro yezvesayenzi kubva kuAmerican Heart Association Nutrition Subcommittee yeDare reNutrition, Physical Activity, uye Metabolism; Council on Cardiovascular Nursing; uye Council on Epidemiology nekudzivirira. Circulation 2009; 119: 902.
Mozaffarian D, Micha R, Wallace S. Migumisiro pa chirwere chemoyo che coronary yemafuta anowedzera mafuta anowedzera panzvimbo yemafuta akazara: kuongorora nekugadzirisa uye meta-kuongorora mamiedzo akachengetedzwa nemaitiro. PLoS Med 2010; 7: e1000252.
Dhipatimendi reUnited States reZarima uye Dhipatimendi reUnited Health uye Human Services. Dietary Guidelines for Americans 2010. 7th Edition, Washington, DC: US Government Printing Office, December 2010. http://www.dietaryguidelines.gov.
Ramsden CE, Hibbeln JR, Majchrzak-Hong SF. Zvose zvePUFAs hazvina kusikwa zvakaenzana: kusabatwa kwechiDB kunobatsira kune linoleum acid mumatambudziko asingatongorwi akachengetedzwa uye vanotarisira mazano. World Rev Nutritional Diet 2011; 102: 30-43.