Fats sun kwanan nan cikin wulakanci. A gefe guda, wannan hakika gaskiya ne - abinci mai kyau shine caloric, kuma don biyan jituwa, duk abincin calorie an ɗauka sosai. Amma kada ka manta cewa kin amincewa da wannan nau'i na na gina jiki zai iya haifar da matsalolin lafiya. Bayan haka, abun da suke ciki ya ƙunshi abubuwa da yawa waɗanda suka dace don aikin al'amuran al'ada: misali, polyunsaturated fatty acid.
Menene waɗannan haɗin?
Idan ka tuna da tsarin ilimin ilimin kwayoyin halitta, to yana nuna cewa ƙwayoyi sune mahaɗin glycerin da kuma acid mai.
Fatty acid sune kwayoyin abubuwa wanda kwayoyin sunadaran -COOH, wanda ke da alhakin albarkatun acid, an haɗa su da carbon carbon, wanda aka haɗuwa da juna. Ga kowane ƙananan ƙwayar da aka haɗa da wasu ƙananan hydrogen, sakamakon haka, zane yana da nau'i kamar nau'i:
CH3- (CH2-CH2) n-COOH
Ya faru cewa a wasu albarkatun "carbon" an haɗa su da juna ba ta 1, amma ta 2 shaidu:
CH3- (CH = CH) n-COOH
Irin wannan acid ana kiransa unsaturated.
Idan akwai masu yawa na carbon a cikin fili, suna haɗuwa da juna ta hanyar shaidu na biyu, to ana kiran irin wannan adadi polyunsaturated, daga Girkanci "polis", wanda ke nufin mai yawa.
A karshen, an raba su zuwa kungiyoyi da yawa, wato:
- Omega-9;
- Omega-6;
- omega-3 polyunsaturated acid.
Wanene daga cikin su wanda aka bazuwar acid din shine, gaskiyar abin da carbon atom ya ƙidaya shi ne, idan muka fara tare da ƙarshen kwayoyin halitta (CH3-), na farko 2-bond zai kasance.
A hanyar, jikinmu yana samar da omega-9 acid, amma wakilai na wasu ƙungiyoyi 2 da muke samu, kawai, daga abinci.
Me yasa ake buƙatar acid acid mai yawan polyunsaturated?
Wadannan mahaukaci sune mahimmanci ga ma'auni na dukkan kwayoyin dabbobi - wanda ake kira cell membrane. Bugu da ƙari, yawan ƙwayar tantanin halitta yafi rikitarwa, mafi girma yawan adadin ƙananan albarkatun da aka gina a cikin harsashi. Alal misali, a cikin tantanin kwayar halitta ta kwakwalwar ido, kimanin kashi 20 cikin 100 na waɗannan albarkatun, kuma a cikin kwasfa na sassan kitsoyin mai karkashin cututtukan, abin da ke ciki shine kasa da 1%.
Bugu da ƙari, aikin aikin, ana buƙatar waɗannan abubuwa don biosynthesis na endohormones - abubuwa da suka shafi aikin tantanin halitta inda aka kafa ma'anar "hormones" na gida. Ina so in yi magana game da su, tun da wadannan mahaukaci suna da alhakin ayyukan da ke faruwa a jikinmu.
Saboda haka, endo-hormones suna kula da abubuwa kamar farawa ko ɓacewa na ciwo da kumburi, kuma ya shafi tasirin jini don yin katsewa. An kafa su, kamar yadda aka ambata a sama, daga acid wanda aka rigaya aka sani da mu, wanda ke dauke da kwayar halitta. Kuma, daga kungiyoyi daban-daban, an halicci hormones don magance matsaloli daban-daban. Don haka, daga omega-6 acid an samar da abubuwa da ke da alhakin amsawa ta jiki ga jikin mutum don halakar abubuwan da ke cikin muhalli. Irin waɗannan maganganu suna kara yawan coagulability na jini, wanda ya hana babban asarar shi a lokacin raunuka, kuma yana haifar da kumburi da ciwo - rashin halayen maras kyau, amma wajibi ne don rayuwa. Duk da haka, idan waɗannan abubuwa suna da mahimmanci, tsari ba shi da iko: jinin ya zama mai saukowa, matsalolin motsi, yaduwar jini a cikin jini, hadarin ciwon zuciya da ciwon ƙwayar cuta, da kuma rashin lafiyan halayen karuwa.
Hanyoyin hormones da aka samu daga omega-3 acid polyunsaturated suna da kishiyar hakan: sun rage halayen kumburi, jinin jini, sauya zafi. Bugu da ƙari, mafi girma da ƙin tsauraran omega-3 a cikin jiki, da ƙananan hormones an haɗa su daga omega-6 acid. Duk da haka, kada kayi watsi da wannan batu, saboda a cikin wannan hali akwai rashin amincewa da jini da kuma saukewar rigakafi na gida. Da kyau, idan cin abinci ga kashi 4 na omega-6 zai zama kashi 1 na kayan mai mai omega-3.
Kasuwanci masu arziki a cikin acid mai yawan sunadarai
Hanyoyin polyunsaturated fatty acid sune:
- mafi yawan kayan lambu, alal misali - sunflower, zaitun, rapeseed, linseed, waken soya;
- kwayoyi da tsaba - kirki ba, walnuts, sunflower tsaba;
- yan kifi da ƙananan kifaye - sardines, herring, mackerel, kifi, kifi, tuna, mashaya, doki mackerel;
- gurbaccen man fetur.
Duk da haka, ya kamata a la'akari da cewa a cikin tsire-tsire suna da albarkatun mai fatalwa-omega-6, da kuma cikin kifaye - omega-3 acid.