Fats: hanganga, mahi, ngā āhuatanga, puna mo te tinana

Ko te wāhanga matua o te pūtau ora katoa - pūmua, te ngako, me te warowaihā. Te hanganga, mahi me ngā āhuatanga o ēnei pūhui whakarato te mahi faufaa o kaiao ora i runga i to tatou paraneta.

Ngako e taiao pūhui organic , hākawa ki tonu o te glycerine me te fatty waikawa ki te turanga. no ratou ki te rōpū o lipids. Ēnei pūhui i te maha o ngā mahi nui o te tinana, me te ko te wāhanga mahuinga ia i roto i te kai tangata.

whakarōpū

Te ngako, te hanganga, me ngā āhuatanga o e tukua ki a koutou te whakamahi ratou mo te kai, wehea ki te kararehe, me te huawhenua i roto i te natura. He huaina hinu te whakamutunga. Nā ki te ihirangi tiketike o waikawa ngako hamanga ko i roto i te āhua wai. Okotahi - hinu nikau.

Na roto i te aroaro o etahi waikawa, wehea lipids i kukū (waikawa nenehake, waikawa palmitic) ranei hamanga (te waikawa hinu, arachidonic, linoleic, palmitoleic, linoleic).

hanganga

Ko te hanganga o te ngako ko te pāhare matatini me matū lipoid. He pūhui phospholipid, me sterols te whakamutunga. Triglyceride - pūhākawa pūhui o glycerin me te waikawa ngako hanganga me ngā āhuatanga e kua whakaritea e te āhuatanga o te ngako.

Ko te hanganga o ngā rāpoi ngota i roto i te puka whānui whakaaturia e te tātai ngako:

CH2-OˉCO-R '

ahau

Cho-CO-R ''

ahau

CH2-OˉCO-R '' ',

I roto i nei R - waikawa ngako tuwhena.

Te hanganga me te hanganga o te ngako i roto i tona hanganga i hahore e toru tuwhena ki te ara maha o ngā ngota waro. waikawa ngakongako kukū e maha te aroaro Mangeo me palmitic, hamanga - linoleic, linolenic me oleic.

āhuatanga

Te ngako, te hanganga, me ngā āhuatanga o e kua whakaritea e te aroaro o kukū me te hamanga waikawa ngakongako, whai āhuatanga tinana, me te matū. e kore e ratou tauhohe ki te wai, engari tino decomposed i roto i ngā whakarewa organic. Saponified (hydrolyzed) ki te e koromamao ratou, he waikawa kohuke alkali ranei. I roto i taua tauhohenga hua waikawa ngakongako ranei ratou tai me te nonireka. i hanga te whakaehunga te i muri i pokarekarenga maia ki te wai, tauira o tenei, ko te waiu.

E āhua rite ki te uara pūngao o 9.1 kcal / g 38 J / g ranei Fats. Ki te iriti i tatou i enei uara ki te tohu tinana, te pūngao tukua i te tere o te 1 go o te ngako, e kia nui ki te whakaara 1 mita utanga kotahi 3900 kg.

Fats me ratou hanganga rāpoi whakatau ratou āhuatanga taketake, he kohi mana tiketike, ka whakaritea ki te warowaihā pūmua ranei. Whakaoti hāora o te 1 go o tuku ngako o te wai, me te hauhā aru e rua te putanga pūngao o te huka parariraa. hiahiatia hoki lipolysis te nui etahi o te warowaihā me te hāora.

I roto i te tangata, me te tahi atu ngako kararehe - tetahi o nga kaituku tino nui pūngao. I roto i te tikanga ki te kia whenumi ki te whēkau, he emulsification tika i te tikanga o te tai waikawa ate.

mahi

I roto i te kararehe tākaro ngako he wāhi nui, hanganga me te mahi o enei pūhui i roto i nga whekau, me ngā pūnaha whai tikanga rerekē:

1. supply pūngao. Tenei mahi - te matua mō te ngako. Nā ki te ihirangi pūngao tiketike, ko ratou te kaiwhakarato pai o "wahie". E tika ana ki te waipara i te puka o putunga Stocks.
2. Parenga. Adipose kikokiko tinana tapo'ii me te kupu e kore e tukua to ratou whara me te pōro, fakamolū me te mimiti pānga waho.
3. mātao Thermal. Fats i iti kawe waiariki me, reira, kia mau mahana o te tinana, me te tiaki ia ia i hauhauaitu.

I tua atu ki enei mahi taketake e toru, te mahi ngako e rave rahi tūmataiti. mau tonu ēnei pūhui mahi faufaa o ngā pūtau, hei tauira, te whakarato elasticity me te kiri hauora, te whakapai ake te mahi roro. pūtau Membranous me organelles subcellular pupuri ratou hanganga me mahi te whakawhetai ki te whai wāhitanga o te ngako. Ka taea te riro Huaora A, D, E me te K anake i roto i to ratou aroaro. Ko hoki Growth, te whanaketanga me te mahi whakaputa uri nuinga o ti'aturi i runga i te aroaro o te ngako.

hiahia o te tinana

Tata kotahi toru o utu pūngao o te tinana kia ake te ngako, ko tona hanganga taea ki te whakaoti i te rapanga, ki te whakarite ia tatou i te kai. Tātaitanga o whakaritenga o ia rā e ki pūkete te momo o te mahi me te tau o te tangata. Na reira, he tika te nuinga o te ngako mo te iwi taitamariki e arahi āhua itoito, pērā i ngä kaitäkaro tangata whai wāhi i roto i te mahi ā-tinana taimaha ranei. A, no te kia heke āhua sedentary tokonga ake ranei ki te tini o ratou tau ki te karo i te mōmonatanga me te raruraru e pā ana.

He mea nui hoki ki te whakaaro i te hanganga o te ngako. O nui faufaa ko te ōwehenga o ngā waikawa hamanga, ka kukū. Ko te take whakamutunga o kohi nui o pākia e ngako whakakorikoria te mahi o te wahi gastrointestinal, faarahi te taea o te takanga o te atherosclerosis. waikawa hamanga i te pānga ritenga: whakahokia pākia noa, tango o cholesterol. Ko arata'i tūkino ki tokopā, te ahua o kohatu i roto i te tōngāmimi au me te wahi puha.

puna

Tata ki te katoa i roto i ngā kai ngako, hanga ratou i roto i te tukanga kia rerekē. Ko te okotahi he huawhenua, hua, inu i te kava, te honi me etahi atu. E wehea Products ki:

• Taekaha (40, neke atu rānei karamu ia 100 karamu o te hua). Tenei rōpū ngā pata, mātiarīni, hinu poaka, kai fatty, etahi momo o hōtiti, nati me ētahi atu.
• Toharite ihirangi ngako (20 ki te 40 g ia 100 g hua). māngai te Group te cream, ngako kirīmi kawa, tīhi, e rave rahi momo o te tīhi, hōtiti, kai, kuihi, tiakarete, keke, halvah me ētahi atu sweets.
• ngako iti-(20 karamu iti ia 100 g hua ranei). ngā ratou: raihi, Buckwheat, pini, he pini, taro, heihei, hēki, ika, harore, te nuinga o ngā hua miraka me ētahi atu.

nui hoki ko te hanganga matū o te ngako, tohu ranei te waikawa ngā. I tenei kaupapa, kia kukū ratou, hamanga, me te hamanga. kitea Tuatahi i roto i ngā hua kai, hinu poaka, tiakarete, te ngako rewa, te hinu nikau, te hinu kokonati me te pata. e kitea i roto i te kai heihei, nga oriwa, cashew, pīnati, te hinu oriwa, nga waikawa hamanga. Hamanga - wōnati, aramona, pecans, purapura, ika, me te rite i roto i te putirā, flaxseed, rapeseed, te witi, cottonseed me te hinu meatia.

pūkenga kai

Āhuatanga o te hanganga o te ngako e hiahiatia ana ki te ū ki te huinga o ture ina tuhi ake te kai. tūtohu me'akai piri ratou ki te hononga e whai ake nei:

• Hamanga tahi - ki runga ki te hawhe o te Hui katoa te nui o ngako;
• Hamanga - hauwhā;
• Kukū - hauwhā.

I roto i tenei take, kia hanga ngako huawhenua ake e pā ana ki 40% o te kai, te kararehe - 60-70%. Me iwi tuākana ki te whakapiki ake i te maha o te tuatahi ki te 60%.

Hei whakawhāiti aukati i kia te kai transfats ranei. Kei te whakamahia whānuitia ratou i roto i te hanga o ngā ranu, mayonnaise, hua rare. ngako kino i raro ki te wera nui, me te hāora. Ka taea te kitea ratou i roto i fries French, tītipi rīwai, te faraoa, takai me te rite. D. Mai tenei rārangi katoa o nga hua tino mōrearea, puta te faaineineraa o nei i ngā wā rancid ranei he tokomaha te hinu whakamahia.

kounga whaihua

Fats, te hanganga o nei whakarato e pā ana ki te hawhe o te katoa pūngao o te tinana, i te maha o ngā āhuatanga whai hua:

• whai wāhi cholesterol ki pai pākia te warowaihā me te whakarato i te kōtuitui o pūhui faufaa - i raro i tona mana hua hormones pūtaiaki adrenal;
• e pā ana ki 30% o te wera hua i roto i te tinana tangata ngako parauri kikokiko kei roto i te kaki, me te hoki i runga;
• pateri, me te kuri ngako whakangutungutu, ora ai nga mate romahā, tae atu kohi o nga pāpaka pūkahukahu;
• E ngā phospholipid me glyukolipidnye pūhui i roto i te kopa katoa, kua synthesized i roto i nga whekau kūnatu me te kaupare i te hanganga o whakatū papa cholesterol mau tonu ate mahi;
• phosphatides whakawhetai me sterols tautoko e tamau taketake hanganga cytoplasmic o te pūtau io, ka synthesized huaora D.

Ko te kupu, ngako e he wāhanga faufaa i roto i te kai tangata.

Te taikaha me te hē

Fats, hanganga me te mahi o enei pūhui e painga anake ki te kohi āhua. whai wāhi ratou toenga ki te mōmona - he raruraru e he hāngai ki whenua whakawhanakehia katoa. arata'i tenei mate ki nui haere taimaha tinana, iti i roto i te nekeneke me te ino i roto i te hauora. faarahi te reira i te mōrea o te atherosclerosis, ischemia cardiac, takawhita. Mōmona me ona hopearaa atu pinepine atu i te tahi atu mate mate.

Hē o te ngako i roto i te kai whai wāhi ki te ino o te kiri, pōturi iho te tupu, me te whanaketanga o te tinana o te tamaiti, faanane te mahi o te pūnaha whakaputa uri, poka ki pākia cholesterol noa, meinga atherosclerosis, impairs te roro, me te pūnaha io roto i te whānui.

mahere kai tika, tango ki pūkete nga hiahia o te kaiao i roto i te ngako e taea āwhina ki te ārai maha mate, me te whakapai ake i te kounga o te ora. He mea nui āhua ratou kohi, kahore te taikaha me te hē.