Zvokudya zvinovaka muviri panguva yekuzvitakura zvinoita basa rakakosha kune hutano hwemangwana amai uye mukukura kwemwana. Pakati pezvakasiyana zvakakosha zvinovaka muviri, mafuta acids anomira pachena, senge omega-3, omega-6 y DHA. Asi tinonzwisisa here kuti izvi zvinokanganisa sei kubata pamuviri uye kukura kwemwana?
Chii chinonzi fatty acids uye inokamurwa sei?
Fatty acids ndizvo lipids ayo akakamurwa kuva marudzi maviri makuru zvichienderana nechimiro chavo chemakemikari: kuguta e unsaturated. Mukati meunsaturated tinowana ayo akakosha senge omega-3, omega-6 uye DHA anoita basa rakakosha kukura kwehuropi uye nervous system yemwana, inoumba kusvika kune 25% yemachira aya.
Kukanganisa kwe lipids panheyo yemwana uye yekuona system
Kukura kwetsinga dzemucheche kunotanga kubva mumavhiki ekutanga enhumbu uye kunosvika kusvika makore mashanu ehupenyu, nekunyanya kusimba mukati mechikamu chechitatu chemimba uye makore maviri ekutanga kunze kwechibereko. Muchikamu ichi chakaoma, the lipids Vanobvumira kugadzirwa kwemagetsi emagetsi mumaneuroni, akakosha kwete kuhuropi chete asiwo kune kuvandudzwa kwekuona kwakanaka.
Chiropa chemwana hachisati chakura kuti chinyatso gadzira makomboni aya, saka iwo mupiro waamai, zvose panguva yekuzvitakura uye pakuyamwisa, zvakakosha. Gare gare, kana chikafu chekuwedzera chatangwa, zvakakosha zvakaenzana kusanganisa lipid sources mukudya kwemwana.
Zvimwe zvinobatsira zve lipids mukudya
Beyond the nervous and visual system, the lipids Ivo vanoita akakosha mahomoni uye zvimiro mabasa mumuviri:
- Kutorwa kwemafuta-anonyungudika mavhitamini: Mavhitaminzi A, D, E uye K anoda kuti lipids inyatsopinda mumuviri.
- Kugadzirwa kwemagetsi: Lipids inzvimbo yakaoma yesimba, inopa 9 kcal pagiramu kana ichienzaniswa ne4 kcal yemakhahydrates nemapuroteni.
- Inflammatory regulation: Acids yakadai seomega-3 inobatsira kugadzirisa kuzvimba, yakakosha mukukura kwemwana uye kudzivirira zvirwere zvisingaperi.
Main manyuko ehutano lipids
Hunhu hwelipids hwakakosha sekuwanda kwavo. Pano tinosimbisa akanakisa masosi emafuta acids:
- Kune vakadzi vane pamuviri uye vanoyamwisa: Hove dzine mafuta dzakaita sesalmon ne mackerel dzakapfuma muDHA.
- Mafuta emiriwo: Extra virgin olive oil ndiyo yakanakisa sosi ye monounsaturated mafuta.
- Nuts: Walnuts, maarumondi uye chia nembeu yeflakisi inopa polyunsaturated fatty acids.
Mazano evana ekuiswa kwelipid
Maererano nenyanzvi, vabereki vanofanira kuve nechokwadi chekuunza mafuta ane hutano kubva pamakore ekutanga, achigadzirisa kune imwe neimwe nhanho:
- Kubva pamwedzi miviri kusvika kumitatu: Mukaka wezamu sechinhu chikuru chemafuta.
- Kubva pamwedzi mitanhatu kusvika kumakore mashanu: Tangai nezvokudya zvakapfuma mumafuta anokosha asidhi semapuree ane mafuta emuorivhi.
- Kubva pamakore maviri: Iva nechokwadi chekudya kwakakwana nehove dzine mafuta, nzungu nemafuta emhando.
Kana ichisanganiswa nekudya kwakaringana, lipids haingotsigire kukura kwemuviri, asiwo kukura kwekunzwisisa kwemucheche, kumisa hwaro hwakasimba hwehupenyu hune hutano.
Kudya kwakapfuma uye kwakadzikama mumafuta ane utano hakungobatsiri mwana mumakore ekutanga ehupenyu, asiwo kunoisa hwaro hwehutano hwakanaka mukukura.
Asi yakawanda sei girama iri nyore kuwana paga chikamu mugirazi yemukaka yemwana ane gore-gore ekuberekwa?