Amafutha Ahlanganisiwe - Ingabe Ngamafutha Okupheka Anempilo?

-Delile

• Uyini Uwoyela Ohlanganisiwe Futhi Wenziwa Kanjani?
• Uwoyela Ohlanganisiwe Unezakhamzimba Ezincane, Kepha Uphezulu ku-Omega-6 Fatty Acids
• Ingabe Amafutha Ahlanganisiwe Ayithinta Kanjani Impilo Yakho?
• Ingabe Ungamafutha Kahle Okuphekwa Nawo?
• Okusemqoka

Uwoyela obanjiwe ubukhula ngokuthandwa emashumini ambalwa edlule.

Kuvame ukukhuthazwa njengempilo ngenxa yamanani ayo aphezulu we-polyunsaturated fat and vitamin E.

Abathengisi bathi inezinhlobo zonke zezinzuzo zezempilo, kufaka phakathi ukwehlisa amazinga we-cholesterol egazini nokunciphisa ubungozi besifo senhliziyo.

Lo mbhalo ubhekisisa kahle ucwaningo olutholakalayo lokuhlukanisa amaqiniso nezindaba eziqanjiwe.

Uyini Uwoyela Ohlanganisiwe Futhi Wenziwa Kanjani?

Uwoyela ovuthiwe ucutshungulwa kusuka ezimbewini zamagilebhisi, okuwumkhiqizo wokwenza iwayini.

Ngokombono webhizinisi, ukukhiqiza le oyili kungumbono omuhle. Sekuyizinkulungwane zeminyaka, abenzi bewayini besele namathani alo mkhiqizo ongenamsebenzi.

Ngenxa yentuthuko yezobuchwepheshe, abakhiqizi manje sebengakhipha uwoyela ezimbewini bese benza inzuzo.

Amafutha avame ukukhishwa emafemini ngokuchoboza imbewu bese esebenzisa izincibilikisi, kepha izinhlobo ezinempilo zembewu yezimbewu nemifino ziyacindezelwa noma ziyacindezelwa.

Abanye abantu bakhathazekile ngokuthi iminonjana yamakhemikhali awuketshezi anobuthi, njenge-hexane, ingathikameza impilo yabantu.

Kodwa-ke, cishe wonke ama-solvents akhishwa kumafutha emifino ngesikhathi senqubo yokukhiqiza.

Okwamanje akwaziwa ukuthi imikhondo ye-hexane kumafutha emifino idala ukulimala kwabantu ngokuhamba kwesikhathi, kepha imiphumela emibi yezemvelo ye-hexane iyakhathaza kakhulu. Ucwaningo manje selugxile ekwakheni ezinye izindlela eziluhlaza ().

Uma uwoyela wakho ungasho ngokusobala ukuthi ucutshungulwa kanjani, kufanele ucabange ukuthi ukhishwe kusetshenziswa amakhemikhali afana ne-hexane.

Uwoyela ovuthiwe ukhishwa embewini yamagilebhisi, umkhiqizo wokwenza iwayini. Le nqubo ivame ukufaka amakhemikhali ahlukahlukene, kufaka phakathi i-hexane ye-solvent enobuthi.

Uwoyela Ohlanganisiwe Unezakhamzimba Ezincane, Kepha Uphezulu ku-Omega-6 Fatty Acids

Izimangalo zezempilo zikawoyela oqoshiwe zisuselwa kunani lezithako ezinomsoco, ama-antioxidants namafutha e-polyunsaturated ().

Ukwakheka okunamafutha acid kawoyela oqoshiwe yilokhu okulandelayo:

• Kugcwalisiwe: 10%
• Ama-monounsaturated: 16%
• I-Polyunsaturated: 70%

Iphezulu kakhulu emafutheni e-polyunsaturated, ikakhulukazi i-omega-6. Ososayensi bacabangele ukuthi ukudla okuphezulu kwamafutha omega-6, maqondana ne-omega-3s, kungakhuphula ukuvuvukala emzimbeni (3).

Lo mbono usekelwa yizifundo ezimbalwa zokubuka ezihlobanise ukudla okuphezulu okuqukethe i-omega-6 fatty acids enengozi eyengeziwe yesifo esingelapheki (,).

Kodwa-ke, ucwaningo olulawulwayo lukhombisa ukuthi i-linoleic acid - uhlobo lwe-omega-6 fatty acid emafutheni agrikiwe - ayinyusi amazinga egazi ezimaki ezivuthayo (,).

Ukuthi ukudla okuphezulu kwe-omega-6 fatty acids kukhuthaza izifo okwamanje akwaziwa. Izifundo ezisezingeni eliphakeme ezihlola imiphumela ye-omega-6 fatty acids kuma-endpoints anzima njengesifo senhliziyo ziyadingeka ().

Uwoyela obanjiwe uqukethe nenani elibalulekile likavithamini E. Isipuni esisodwa sinikela ngo-3.9 mg kavithamini E, okuyi-19% ye-RDA (9).

Kodwa-ke, ikhalori lekhalori, uwoyela oqoshiwe akuwona umthombo omuhle weVitamin E.

Cishe awekho amanye amavithamini noma amaminerali atholakala ku-oyela oqoshiwe.

Uwoyela obanjiwe uphakeme ku-vitamin E nama-phenolic antioxidants. Futhi ungumthombo ocebile wamafutha we-omega-6 polyunsaturated. Ososayensi bathi umbono wokuthi ukudla kakhulu i-omega-6 kungaba yingozi.

Ingabe Amafutha Ahlanganisiwe Ayithinta Kanjani Impilo Yakho?

Zimbalwa kakhulu izifundo ezenze uphenyo ngemiphumela kawoyela obanjiwe empilweni yomuntu.

Isifundo esisodwa sezinyanga ezimbili kwabesifazane abakhuluphele ngokweqile abangama-44 noma abakhuluphele siqhathanisa imiphumela yezempilo yokuthatha uwoyela oqoshiwe noma we-sunflower nsuku zonke.

Uma kuqhathaniswa nokuthatha uwoyela we-sunflower, uwoyela oqoshiwe wenyusa ukumelana kwe-insulin namazinga anciphisiwe wamaprotheni asebenza nge-C (CRP), umaki ovamile wokuvuvukala ().

Kubukeka sengathi inemiphumela elwa ne-platelet, okusho ukuthi inciphisa ukuthambekela kwegazi lakho ekucineni ().

Kodwa-ke, amanye amafutha abanjisiwe angaba namazinga angaba yingozi ama-polycyclic aromatic hydrocarbons (PAHs), aziwa ngokudala umdlavuza ezilwaneni (12).

Akukaziwa ukuthi isabalele kangakanani le nkinga noma ngabe iyimbangela yangempela yokukhathazeka. Amanye amafutha emifino, njengamafutha we-sunflower, nawo angangcoliswa ngama-PAHs ().

Yize kukhona ezinye izinkomba zokuthi uwoyela osezingeni eliphakeme kungenzeka ube nezinzuzo ezithile, akukho zimangalo eziqinile ezingenziwa ngalesi sikhathi.

Kukhona ukushoda kocwaningo ngemiphumela yezempilo kawoyela oqoshiwe kubantu. Kodwa-ke, ubufakazi obukhona bukhombisa ukuthi bunganciphisa ukujiya kwegazi futhi kwehlise ukuvuvukala.

Ingabe Ungamafutha Kahle Okuphekwa Nawo?

Uwoyela othosiwe unendawo yokubhema ephakeme ngokulingene.

Ngalesi sizathu, kukhangiswa njengesinqumo esihle sokupheka ukushisa okuphezulu njengokuthosa.

Kodwa-ke, lokhu kungaba iseluleko esibi, njengoba uwoyela oqoshiwe ubuye uphakeme kuma-acids e-polyunsaturated. Lawa mafutha athambekele ekuphenduleni nge-oxygen lapho kushisa kakhulu, akha izinhlanganisela eziyingozi nama-radicals amahhala (14,).

Ngenxa yokuthi uwoyela ohlanganisiwe uphezulu ngendlela emangalisayo emafutheni e-polyunsaturated, ungomunye wamafutha abi kakhulu ongawasebenzisela ukuthosa.

Amafutha okupheka anempilo kakhulu okuthosa ukushisa okuphezulu yilawo aqukethe amafutha agcwele kakhulu noma amafutha e-monounsaturated, njengamafutha omnqumo, ngoba mancane amathuba okuthi asabele nge-oxygen lapho evutha.

Ngalesi sizathu, kufanele ugweme ukusebenzisa uwoyela obanjiwe ukuthosa. Esikhundleni salokho, ungayisebenzisa njengokugqoka isaladi noma isithako kumayonnaise nemikhiqizo ebhakwe.

Amafutha abanjiwe ayazwela ekushiseni okuphezulu futhi akufanele asetshenziselwe ukuthosa. Noma kunjalo, ingasetshenziswa ngokuphepha njengokugqoka isaladi noma ezintweni ezibhakiwe.

Okusemqoka

Uwoyela ohlanganisiwe ucutshungulwa kusuka kumbewu yamagilebhisi, okuwumkhiqizo omningi wokwenza iwayini.

Iphezulu ku-vitamin E nama-phenolic antioxidants, kanye nomthombo ocebile wama-omega-6 fatty acids. Ngeshwa, kunokuntuleka kocwaningo ngamafutha abanjiwe, ngakho-ke imiphumela yawo yezempilo ayiqondakali ngokuphelele.

Yize kungekho lutho olungalungile ngokusebenzisa uwoyela oqoshiwe ekugqokeni isaladi noma izimpahla ezibhakiwe, amazinga ayo aphezulu e-polyunsaturated fatty acids ayenza ingakulungele ukupheka okushisa kakhulu, njengokuthosa.

Uma ufuna uwoyela wokupheka onempilo, uwoyela womnqumo ungaba enye yezinqumo zakho ezinhle kakhulu.