I-Polyunsaturated fatty acids (i-PUFA), yintsapho yamacidi e- fatty apho amabhondi amabini okanye ngaphezulu ahlanganisa i-athomu ye-khabhoni ngaphakathi kwe-carbon acid chain chain. I-PUFA ibonwa njengento enhle kwimpilo ye-cardiovascular health, kwaye ngokwenene i-American Heart Association (AHA) i-label ye-PUFA (kunye kunye ne- monounsaturated fatty acids - i-MUFA) "njengamafutha amnandi." Sonke sinxuswa ukuba sidle i-PUFA eninzi iidlo eziphilileyo, ikakhulukazi ngokutya ioli yezityalo.
Nangona kunjalo, iinjongo zolu xwebhu malunga ne-PUFA yinto ephikisanayo phakathi kwenzululwazi ehloniphekileyo. Kule nqaku ndiya kuphonononga i-PUFA - into enhle anokuyenza, kwaye i-potential potential downside.
Yintoni enhle malunga nePUFA?
Yintoni eyenza i-PUFA inqwenela kakhulu kwiingcali zezempilo zoluntu kukuba ziphantsi kwamazinga e- cholesterol ye-LDL . Ukuqhubela phambili, uphando lwekliniki lubonise ukuba xa i-PUFA ingena endaweni yokutya kwamafutha apheleleyo (oko kukuthi, i-fatty acids ezinokubambisana kuphela kwi-carbon ketch), ingozi yokuphuhlisa isifo senhliziyo iyancipha.
Ngenxa yeso sizathu, urhulumente wase-US kunye ne-AHA bobabini bancoma ukuba amafutha azalisiweyo awanqongophele kwisidlo sethu (ukuya kuma-5 ukuya kuma-6% eekhalori ezipheleleyo), nokuba sidla amaninzi amaninzi ethu endaweni yesimo se-PUFA (kunye ne-MUFA) .
- Funda ukuba kutheni amafutha azalisiweyo angabi mabi emva koko.
Ukongezelela, engabonwa ngabaninzi baseMelika, kwiminyaka embalwa edlulileyo i-AHA yanciphisa isiluleko sayo esiluncedo ngokusisigxina sokuba sinciphise ngokuthe ngqo inani lemali kwisidlo sethu.
Oku kuthetha ukuba nabani na olandela izikhokelo zokutya ezikhoyo ngoku ziya kuba ne-PUFA eninzi.
- Funda malunga nokutya okuncinci kunye neentliziyo.
Ngaba zonke ii-PUFA zifanayo?
Kukho ngokwenene iintlobo ezahlukeneyo zePUFA. I-PUFA yokutya ephezulu yi-omega-3 kunye ne-omega-6 PUFA. (Igama elithi "omega" libhekisela kwi-atom ye-carbon yokugqibela kwi-chain carbon acety carbon chain.
Ku-omega-3 i-PUFA kukho intambo ebini i-carbons kude ne-omega kabhoni, ngelixa i-omega-6 i-PUFA enye yeembotyi zombini iinqwelo ezi-6 ezivela kwindawo ye-omega.) I-omega-3 ne-omega-6 i-PUFA ibaluleke kakhulu kwisakhiwo kunye nomsebenzi weembrane zeseli, kunye neenkqubo ezibalulekileyo ze-physiologic.
Omega-3 PUFA. Kukho ukungqubuzana okuncinci okanye akukho nto phakathi kweengcali zondlo omega-3 i-PUFA ikulungele intliziyo yakho, kunye nempilo yakho yonke. I-omega 3 enomdla kakhulu, i-eicosapentaenoic acid (EPA) kunye ne-docosahexaenoic acid (DHA), ivela kwiintlanzi. I-omega-3 yesithathu, i-alpha-linolenic acid (ALA), ifumaneka ngokukodwa kwimveliso yezityalo. I-ALA ithathwa njengento ebalulekileyo ye-fatty acid, kuba abantu abanakuyilungisa, kwaye kufuneka kudliwe ekudleni.
Singakwazi ukwenza izinto ezincinci ze-EPA kunye ne-DHA kwi-ALA, ngoko ke ayithathwa njengento ebalulekileyo. Nangona kunjalo, ngenxa yokuba sifuna ngakumbi i-EPA kunye ne-DHA kunokuba sikwazi ukwenza lula, imithombo yokutya yale mi-omega-3 ibalulekile.
- Funda nge-omega-3 PUFA kunye nempilo yakho.
Omega-6 PUFA. I-omega-6 ye-PUFA ibaluleke kakhulu i-linoleic acid (LA) kunye ne-arachadonic acid (AA). I-LA yinto ebalulekileyo ye-asidi ye-fatty, kuba asikwazi ukuyilungisa, kwaye kufuneka ivela kwizidlo zethu.
Ukufumana i-omega-6 PUFA ngokwaneleyo (ngokungafani ne-omega-3 PUFA) ngokuqhelekileyo ayikho ingxaki kwizidlo zanamhlanje. Enyanisweni, iphantse ibe yiyo yonke into, kwaye inokufumaneka kwiinqununu, iinqutyana, zonke iifuno ezisetyenzisiweyo ekulungiselelweni kokutya, kwaye nakwizinkukhu ezinokudla okuziinkozo kunye nenkomo. Kwidlo yokutya yaseNtshona, inani le-omega-6 le-PUFA liye landa ngokugqithiseleyo kwiminyaka emininzi edluleyo.
Ngokuphambene ne-Omega-3 PUFA, ke, kukho impikiswano enkulu malunga ne-omega-6 PUFA.
I-Omega-6 Controversy
Izikhokelo zikaRhulumente ze-AHA ne-US zikhohla ngokucacileyo ukuba zihluke phakathi kwe-omega-3 PUFA kunye ne-omega-6 PUFA, kwaye zihlale zingqongqo ekusinxuseni ukuba siphume iindidi zonke iindidi ze-PUFA.
Ekubeni i-omega-6 i-PUFA iyinto ekhoyo kwiidlo zethu, ngelixa sifanele sisebenze ukuze sifumane i-omega-3 PUFA, umphumo kukuba uninzi lwethu lufumana amaninzi okuqala kunye nentwana yesibini.
Ngenxa yeso sizathu kukuphazamisa ukuba ezininzi iingcali ezihloniphekileyo zikholelwa ukuba i-omega-6 i-PUFA, kwiimali eziphakanyisiweyo izikhokelo zokutya, zinokuba yingozi kwiintliziyo zethu kunye nempilo yethu yonke. Bakhuthaza ukunciphisa i-omega-6 ye-PUFA, okanye ubuncinci, ukwandisa ukwanda kwe-omega-3 ye-PUFA kunye ne-omega-6 (ekubeni "ukulinganisela" okunjalo kunokukhusela). Kuyaphawuleka ukuba izikhokelo zokutya emazweni amaninzi (ngokukodwa i-UK neYurophu), musa ukucebisa ukusetyenziswa okungenamkhawulo we-omega-6 PUFA, kwaye ngokwenene kukhombisa ukuba ukusetyenziswa kwe-omega-6 kwimihla ekhoyo kunokuphakama kakhulu.
Ndibukele kakuhle ngobungqina kumacala omabini e-omega-6 impikiswano, kwaye ndibhalele inkcaza ehlukile malunga nayo:
Isigqibo sam kukuba ukukhuthaza ukusetyenziswa okungenamkhawulo we-omega-6 PUFA akuvumelekanga. Kungenzeka ukuba izikhokelo zamanje zase-US zichanekile ukuba zichaneke, kodwa njengoko ndibona ubungqina obuchaseneyo banele ukuba zilungele ukuqaphela. Kwaye, unikezwe ngerekhodi yamuva nje yeengcali zokutya zase-US (ukunyanyisa amafutha azalisiweyo, ukunyusa ukutya okuninzi-fat-high-carb, ekuqaleni ukukhuthaza amafutha atshintshe , kunye nabanye abambalwa), ndide ndide ukungafuni ukubuza iingcebiso zabo, nangona xa kunikwa amandla okufundisa.
Ngaphantsi
Ucwaningo luye lwabonisa ukuba abantu abathatha i-PUFA kwiimpahla ezizalisekile ekudleni kwabo baneengxaki ezimbalwa zeengqondo kunabantu abangenayo. Ngoko kunengqiqo ukutya i-PUFA.
Nangona kunjalo, kukho ubungqina bokutya u-omega-6 PUFA - okanye ubuncinane omega-6 ngaphezu kwe-omega-3-nokuba nemiphumo emibi. Uphando lubonisa ukuba ukuthatha ubuhlungu ukongeza ukwanda kwe-omega-3 i-PUFA ekudleni kwethu akusilungele thina kuphela, kodwa kunokukunceda ukunciphisa ubuncipheko bokungcola ubuninzi be-omega-6 PUFA.
Kuba nabani na onqwenela ukufumana ukutya okunxamnye neengcombolo ezivela kurhulumente wase-US kunye ne-AHA, qi ni sekiswe ukuba ukutya okuphezulu kwi-omega-3 PUFA kukugcina usemthethweni, ngelixa uvumela ukuba uhlawule ukubethelwa kwakho.
Imithombo:
I-Harris WS, iMozaffarian D, uRimm E, et al. I-Omega-6 e-fatty acids kunye nomngcipheko wesifo senhliziyo: isiluleko sezesayensi esivela kwi-American Heart Association Ikomidi elincinci leNgcaciso yeBhunga malunga neZondlo, ukuSebenze kweMzimba kunye neMetabolism; IBhunga kwiNyango yeeNhliziyo; kunye neBhunga kwi-Epidemiology kunye noKhusela. Ukuhamba ngo-2009; 119: 902.
UMazaffarian D, Micha R, Wallace S. Impembelelo kwisifo senhliziyo sokunyuka kwamafutha e-polyunsaturated endaweni yeoli egcweleyo: ukuhlolwa ngokucwangcisiweyo kunye nokuhlaziywa kweemvavanyo zoluhlu olulawulwa ngononophelo. PLoS Med 2010; 7: e1000252.
Isebe lezoLimo laseMelika kunye neSebe lezeMpilo leNkonzo yaseMzantsi Afrika. Izikhokelo Zesidlo sabaseMerika ngo-2010. I-7 Edition, iWashington, DC: I-Ofisi kaRhulumente yokuprinta kaRhulumente, ngoDisemba 2010. http://www.dietaryguidelines.gov.
URamsden CE, uHibbeln JR, Majchrzak-Hong SF. Zonke i-PUFA azidalwa ngokulinganayo: ukungabikho kwe-CHD inzuzo ethile kwi-linoleum acid kwizilingo ezilawulwa ngokungapheliyo kunye namaqabane angama-observation. I-World Rev Nutrition Diet 2011; 102: 30-43.