Mafuta ehove - akakwirira mumakemikari uye mavhithamini, anobatsira, asi haasiwo anofadza kutora uye kunhuhwira chigadzirwa. Ita muviri wako nechirwere ichi chinoshandiswa nenzira mbiri: nekubatanidza mune zvinodyiwa zvitsva zvakasiyana siyana zvehove kana kuti nekubatsirwa nemishonga yemishonga.
Kuumbwa uye noutano hunokosha hwehove mafuta
Mazana ehove emafuta ehove anowanikwa mu sturgeon, tuna, salmon, trout, mackerel, herring, sardines, mackerel uye mamwe marudzi ehove. Imwe hove yakadyiwa, semuenzaniso shark, inewo hupfumi mumafuta ehove. Zvisinei, kudya nyama yavo kune ngozi - ine zvinhu zvakawanda zvinokuvadza, somuenzaniso, simbi dzine simba, iyo inowedzera sekuda kwekudya nhamba yakawanda yehove duku.
Mafuta ehove kuburikidza nekugadzirwa kwayo ibasa remafuta acids: monounsaturated, saturated uye polyunsaturated (omega 3 ne6). Pamavhithamini mumafuta ehove, zvinyorwa zve-fat-soluble A uye D zvinonyanya kukwirira.
Vitamini A inotarisira kuchengetwa kwemaonero, basa rekudya uye nhengo dzokufema, kuumbwa kwamazino eiri. Kushayikwa kwevhitamini A kunotungamirira kukura kwezvakaitika kune zvinokonzerwa nezvinokonzera, kushushikana kwekutya uye kuora kwemvere uye misumari.
Vitamini D inokosha kumigadzirirwo yemagetsi inosanganisira calcium uye phosphorus. Kubva pazvinhu izvi kunobva simba remapfupa nemazino, pamwe chete nekushanda kwemishu yomuviri. Nekushaikwa kwevhitamini D, vana vanogona kukurira kusuruvara, kutya uye rickets. Nenzira, chinhu chinonakidza - kwekutanga kokutanga vitamini D yakawanikwa kubva kune tuna tuna.
Chimwe chezvinhu zvinokosha zvikuru zvinowanika muhove yehove ndeye omega-3 fatty acids iyo hove inogamuchira paunodya plankton uye algae. Kuwanda kwehutu hwema-omega-3 fatty acids mumuviri mukuru, ndeve:
- vanoshumira sechikonzero chekuumbwa kwemasero membrane, mitochondria, myelin sheaths
neuroni uye mamwe mimwe michina; - kukurumidza kuita zvirongwa zvemagetsi uye nzira dzekuvandudza mushure mekutsvaga;
- kunatsiridza kuumbwa kweropa, kushanda sekudzivirira kweprombosis uye chirwere chemwoyo;
- chengetedza kurwisa oncology uye chirwere cheAlzheimer;
- inobatanidzwa muchikamu chemahomoni.
Uye urongwa huno hwezvakabatsirika zveOmega 3 fatty acids hausi kure. Chimwe chinhu chinokosha chavo ndechokugona kwavo kuvabatsira kuderedza uremu. Ndicho chikonzero vanhu vanobatanidza hove dzemafuta muzvokudya zvinowanzova nani, pasinei nehuwandu hwekudya kwehove yehove. Rimwe gramu yemafuta inopa muviri 9 kcal. Zvinyama zvakasiyana-siyana zvehove zvinowanikwa kubva kune 10 kusvika ku35 gm emafuta pa 100 gram kushumira, iyo inopa kubva 90 kusvika 315 kcal.