Kodi mafuta a nsomba ndi otani?

Kuyambira nthawi za Soviet, ambiri a ife taphunzira kuti mafuta a nsomba ndi mankhwala osakoma, koma amathandiza kwambiri. Ankapezeka pafupi ndi nyumba iliyonse, anafunikila kupatsidwa ana ndipo nthawi zambiri amatengedwa ndi akulu. Masiku ano, ambiri samatha kukumbukira mavitamini omwe ali mu mafuta a nsomba, ndipo chifukwa chake ndi othandiza. Awa ndi mafunso omwe tikambirane m'nkhaniyi.

Vitamini amapanga nsomba mafuta

Mafuta a nsomba ndi chakudya chapadera, chomwe chimachokera ku chiwindi cha khodi ndi banja la cod. Zopindulitsa zake zazikulu - mafuta a nsomba, mavitamini ambiri A, D, E, komanso kukhuta ndi omega-3 fatty acids. Zonse mwazinthu zolembedwa mmenemo kwambiri kuti ngakhale ngakhale pang'ono pokha zimakwirira mosavuta mlingo wa tsiku ndi tsiku wamagwiritsidwe ntchito.

Mafuta a nsomba amapezeka m'mitundu yambiri - kaya ndi mafuta obiridwa ndi fungo labwino, kapena ngati ma kapsules omwe amabisa fungo komanso kukoma kwa mankhwalawa, omwe amathandiza thupi kukhala lothandiza mosavuta komanso popanda vuto. Kawirikawiri, tenga mafuta a nsomba katatu patsiku kwa nthawi yayitali - mwezi umodzi. Zowonjezera izi zikhoza kuledzera osachepera chaka chonse - sipadzakhala zovulaza, koma ubwino wa thupi ndi wofunika kwambiri.

Mafuta a nsomba monga magwero a mavitamini

Tiyeni tiganizire, ndi phindu lotani lomwe limapatsa chakudya ichi chowonjezera mwachidziwitso mavitamini ndi zinthu:

1. Vitamini A ndi chigawo chachikulu chokhalira ndi masomphenya ozama, kuthandiza kupeŵa khungu usiku. Chifukwa chake, tikhoza kukhala ndi tsitsi labwino, khungu lokongola, misomali yamphamvu ndi mafupa. Mavitamini A okwanira m'thupi amakupatsani mphamvu zoteteza thupi lanu.
2. Vitamini D imakhudzanso thanzi la mafupa ndi mano, imathandiza kuti maonekedwe a maonekedwe awonongeke, amachepetsa chiopsezo cha kugwidwa.
3. Vitamini E imadziwika ngati vitamini wa kukongola ndi unyamata wamuyaya - imathandiza kusungunuka kwa minofu ndi kulimbitsa maselo atsopano.
4. Omega-3 fatty acids amateteza manyowa, amachepetsa nkhawa, amapangitsa ubongo kugwira ntchito, kuchepetsa chiopsezo chokhala ndi vuto la khalidwe komanso mavuto a maganizo.

Tiyenera kudziwa kuti mavitamini A, E ndi D ali m'gulu la mavitamini osungunula mafuta, ndipo samangotenga thupi popanda chofunikira. Mu mafuta a nsomba, zonsezi zimasungidwa mu mawonekedwe ovuta, osungunuka, komanso mawonekedwe achilengedwe. Ichi ndi chomwe chimasiyanitsa nsomba ndi mavitamini ena ndipo chimapangitsa kuti izi zitheke.

Kodi mavitamini amapezeka mu mafuta a nsomba ndi othandiza bwanji?

Mavitamini ndi othandiza kwa thupi pawokha, pamene akugwira nawo ntchito zamagetsi. Koma palinso phindu lenileni la thupi lomwe limalandira A, E ndi D, komanso ngakhale unsaturated mafuta acids.

Zothandiza ndi zotsatira za nsomba za mafuta ndizosiyana kwambiri:

• imateteza ziphuphu ndi ana, ndi akulu;
• kumalimbitsa chitetezo cha mthupi;
• kulimbikitsa dongosolo la mtima;
• kuchepetsa chiopsezo cha matenda a shuga;
• Zimathandizira kukonza minofu;
• ndikofunika kuti mukhale ndi masomphenya omveka bwino;
• kumalimbikitsa chikhalidwe cha khungu, tsitsi ndi misomali;
• kuchepetsa chiopsezo chokhala ndi khansa;
• imathandiza kupweteka kwa nyamakazi komanso matenda a misomali;
• Amalimbitsa mano, mafupa ndi minofu.

Pa zinthu zonse ndi mavitamini omwe ali ndi mafuta a nsomba, chofunika kwambiri ndi omega-3 fatty acids. Thupi limeneli ndilofunika kwambiri, thupi la munthu silingathe kulipanga palokha, kotero ndikofunikira kulandira nthawi zonse kuchokera kunja. Popeza kuti kuphatikizapo nsomba zonenepa, asidiyi ali ndi msuzi, mpiru komanso mafuta, zimakhala zosavuta kuti mafuta a nsomba akhale ofunika monga chakudya chowonjezera.