Peb txuas ntxiv xav txog lub ncauj lus ntawm cov txheej txheem hauv kev zom zaub mov. Nws yog lub sijhawm txav mus rau kev ua kom zoo rau kev ncaws pob ntawm cov kis las noj zaub mov. Nkag siab txhua lub nuances ntawm metabolism yog tus yuam sij rau kev ua haujlwm ntawm kev ua kis las. Kev ntsuas kom zoo yuav ua rau koj txav mus deb ntawm cov qauv qub ntawm kev noj haus thiab hloov kho khoom noj kom haum rau koj tus kheej cov kev xav tau, ua tiav cov txiaj ntsig tau sai thiab ntau kawg hauv kev qhia thiab kev sib tw. Yog li, cia peb kuaj cov feem ntau cov teeb meem ntawm kev noj haus niaj hnub - rog metabolism.
Cov ntaub ntawv dav dav
Kev Tshawb Fawb Txog Kev Tshawb Fawb: cov rog tau nqus thiab tawg hauv peb lub cev xaiv heev. Yog li, tsuas yog tsis muaj cov enzymes hauv tib neeg txoj hnyuv zom zaub mov uas tuaj yeem zom cov rog trans. Lub siab infiltrate tsuas nrhiav kev tshem lawv ntawm lub cev hauv txoj kev ua kom luv li sai tau. Tej zaum txhua leej txhua tus paub tias kev noj ntau yam khoom noj muaj roj ua rau xeev siab.
Ib qhov kev rog ntau heev ua rau cov kev rau txim xws li:
- zawv plab;
- kem plab;
- mob caj dab;
- ua pob rau ntawm lub ntsej muag;
- apathy, tsis muaj zog thiab qaug zog;
- qhov thiaj li hu ua "rog rog".
Ntawm qhov tod tes, qhov kev tshuav ntawm cov roj ntsha nyob rau hauv lub cev yog qhov tseem ceeb heev rau kev ua tiav kev ua kis las - hauv kev hais txog kev ua kom lub siab ntev thiab lub zog. Hauv cov txheej txheem ntawm lipid metabolism, txhua lub cev ua haujlwm yog tswj hwm, suav nrog cov tshuaj hormones thiab caj ces.
Cia peb ua tib zoo saib seb cov rog twg zoo rau peb lub cev, thiab yuav siv lawv li cas kom lawv pab ua tiav qhov txiaj ntsig xav tau.
Hom roj
Lub ntsiab hom fatty acids uas nkag mus rau peb lub cev:
- yooj yim;
- complex;
- lam.
Raws li lwm qhov kev faib tawm, cov rog tau muab faib ua monounsaturated thiab polyunsaturated (piv txwv li, ntawm no txhua yam hais txog omega-3) fatty acids. Cov no yog cov rog pab tau rau tib neeg. Kuj tseem muaj cov roj nyeem nyeem tsis zoo, ntxiv rau trans cov rog: cov no yog cov teeb meem sib txuas uas cuam tshuam nrog kev nqus ntawm cov roj ntsha tseem ceeb, cuam tshuam kev thauj ntawm cov amino acids, thiab txhawb kev catabolic. Hauv lwm lo lus, cov rog zoo li no tsis tsim nyog los ntawm cov neeg ncaws pob lossis cov neeg dog dig.
Yooj Yim
Ua ntej, xav txog qhov txaus ntshai tshaj plaws tab sis, tib lub sijhawm, – cov rog ntau tshaj plaws uas nkag rau peb lub cev yog cov fatty acids uas yooj yim.
Dab tsi yog lawv qhov tshwj xeeb: lawv decompose nyob rau hauv kev cuam tshuam ntawm lwm cov kua qaub sab nraud, nrog rau cov kua txiv pais plab, rau hauv ethyl cawv thiab cov roj ntsha tsis muaj roj.
Ib qho ntxiv, nws yog cov rog no uas dhau los ua qhov khoom ntawm lub zog pheej yig hauv lub cev. Lawv tau tsim los ntawm kev hloov pauv ntawm cov carbohydrates hauv lub siab. Tus txheej txheem no tsim nyob rau hauv ob qho kev qhia - tog twg los rau kev sib txuas ntawm glycogen, lossis mus rau kev loj hlob ntawm cov nqaij mos adipose. Cov ntaub so ntswg zoo li no yuav luag tag nrho los ntawm oxidized piam thaj, thiaj li hais tias nyob rau hauv qhov xwm txheej tseem ceeb hauv lub cev tuaj yeem ceev ceev lub zog los ntawm nws.
Cov rog yooj yim yog qhov txaus ntshai tshaj plaws rau ib tus neeg ncaws pob:
- Cov qauv yooj yim ntawm cov rog xyaum tsis thauj khoom lub plab zom mov thiab qhov system hormonal. Raws li qhov tshwm sim, ib tus neeg tau yooj yim tau txais cov kev ntsuas hauv lub calories ntau, uas ua rau lub cev hnyav dua.
- Thaum lawv decompose, haus cawv yuav tso tawm rau hauv lub cev, uas tsis yog metabolized thiab ua rau muaj kev tsis txaus siab hauv kev muaj txiaj ntsig zoo.
- Lawv thauj yam tsis muaj kev pab cuam ntawm cov thauj cov protein ntxiv, uas txhais tau hais tias lawv tuaj yeem ua raws cov phab ntsa ntawm cov hlab ntsha, uas yog fraught nrog kev tsim cov roj cholesterol plaques.
Yog xav paub cov ntaub ntawv ntau ntxiv txog cov khoom noj uas muaj feem rau cov rog yooj yim, saib hauv Seem Cov Lus Qhia.
Txoj
Cov rog rog ntawm cov tsiaj keeb kwm nrog kev noj zaub mov kom raug yog suav nrog kev tsim cov leeg nqaij. Tsis zoo li lawv cov kwv yees yav dhau los, cov no yog cov sib txuam sib txuam.
Cia peb sau cov ntsiab lus tseem ceeb ntawm cov rog rog nyob rau hauv cov nqe lus ntawm cov nyhuv rau tus kis las lub cev:
- Cov rog rog nyuaj yog xyaum tsis tau metabolized yam tsis muaj kev pab ntawm cov thauj protein dawb.
- Nrog kom muaj kev ua raws li cov rog nyob rau hauv lub cev, cov rog ntau yog metabolized nrog kev tso tawm ntawm cov cholesterol.
- Lawv tau xyaum tsis tso nyob rau hauv daim ntawv ntawm cov roj av plaques ntawm cov phab ntsa ntawm cov hlab ntsha.
- Nrog cov rog rog ua ke, nws tsis tuaj yeem ua kom tau lub cev ntau dhau ntawm cov calories - yog tias muaj cov rog rog lub cev nyob rau hauv lub cev yam tsis muaj insulin qhib qhov thauj khoom, uas ua rau txo qis ntshav qabzib.
- Cov rog rog nyuaj siab cov kab mob siab ua haujlwm, uas tuaj yeem ua rau lub plab hnyuv tsis txaus thiab dysbiosis.
- Cov txheej txheem ntawm kev rhuav tshem cov rog ua rau cov kua qaub ntau ntxiv, uas cuam tshuam tsis zoo rau qhov mob ntawm txoj hnyuv thiab ua rau muaj qhov tsis txaus siab nrog kev txhim kho ntawm gastritis thiab peptic rwj kab mob.
Nyob rau tib lub sijhawm, fatty acids uas yog ntawm cov qauv sib txuam muaj cov radicals khi los ntawm lipid bonds, uas txhais tau hais tias lawv tuaj yeem tsis lees paub rau lub xeev ntawm cov dawb radicals nyob rau hauv tus ntawm kub. Cov rog yooj yim hauv kev sim yog qhov zoo rau kev ncaws pob, tab sis yuav tsum tsis txhob kho cov cua sov. Hauv qhov no, lawv tau metabolized rau hauv cov rog yooj yim nrog kev tso tawm ntawm tus nqi ntawm cov dawb radicals (cov carcinogens muaj peev xwm).
Arbitrary
Arbitrary cov rog yog cov rog nrog cov qauv hybrid. Rau cov neeg ncaws pob, cov no yog cov rog zoo tshaj.
Feem ntau, lub cev muaj peev xwm ywj pheej hloov cov rog ntau rau cov neeg ua muaj siab. Txawm li cas los xij, nyob rau hauv cov txheej txheem kev hloov lipid hauv cov mis, dej cawv thiab dawb radicals raug tso tawm.
Noj cov rog rog:
- txo qhov ntxim nyiam ntawm kev tsim dawb tshaj dhau;
- txo qhov ntxim nyiam xws li cov tsos mob ntawm cov quav ua paug ntshav liab;
- muaj cov txiaj ntsig zoo ntawm kev sib txuas ntawm cov tshuaj hormones tseem ceeb;
- xyaum tsis thauj khoom ntawm lub plab zom mov;
- tsis ua rau lub zog rog ntau dhau;
- tsis txhob ntxias cov tshuaj kua qaub ntxiv.
Txawm hais tias muaj ntau yam khoom muaj txiaj ntsig, polyunsaturated acids (qhov tseeb, cov no yog cov rog tsis txaus) tau yooj yim metabolized rau hauv cov rog yooj yim, thiab cov qauv ua tsis yooj yim nrog cov tsis muaj cov molecules tau yooj yim metabolized rau hauv radicals dawb, tau txais cov qauv ua tiav los ntawm cov kua dej molecules.
Thiab tam sim no cia hloov mus rau qhov tseeb tias los ntawm tag nrho cov chav kawm ntawm biochemistry ib tus neeg ncaws pob xav paub txog lipid metabolism hauv lub cev:
Nqe 1. Khoom noj khoom haus classic, tsis yoog rau cov kev xav tau kev ua si, muaj ntau yam yooj yim fatty acids lwg me me. Qhov no tsis zoo. Xaus: ruaj txo kev noj haus ntawm cov roj ntsha thiab nres cov roj hauv cov roj.
Qhov taw tes 2. Nyob rau hauv cawv ntawm kev kho cua sov, polyunsaturated acids decompose rau cov rog yooj yim. Xaus: hloov cov khoom kib nrog cov ci. Cov roj zaub yuav tsum dhau los ua qhov tseem ceeb ntawm cov rog - sau zaub nyoos nrog lawv.
Qhov taw tes 3... Txav deb ntawm fatty acids nrog carbohydrates. Nyob rau hauv kev cuam tshuam ntawm cov tshuaj insulin, cov rog, xyaum tsis muaj qhov cuam tshuam ntawm thauj cov protein, hauv lawv cov qauv tiav, nkag mus rau lipid depot. Hauv lub neej yav tom ntej, txawm tias thaum cov rog hlawv cov txheej txheem, lawv yuav tso tawm cov dej cawv ethyl, thiab qhov no yog qhov kev puas tsuaj ntxiv rau cov metabolism.
Thiab tam sim no hais txog cov txiaj ntsig ntawm cov rog:
- Cov rog yuav tsum tau noj, raws li lawv ntub pob qij txha thiab ligaments.
- Nyob rau hauv cov txheej txheem ntawm cov rog metabolism, cov synthesis ntawm cov tshuaj hormones pib tshwm sim.
- Txhawm rau tsim cov keeb kwm zoo anabolic, koj yuav tsum tswj kom muaj kev tshuav nyiaj ntawm polyunsaturated omega 3, omega 6 thiab omega 9 rog hauv lub cev.
Yuav kom ncav qhov kev tshuav sib npaug, koj yuav tsum tau txwv koj kev noj zaub mov kom rog los ntawm rog mus rau 20% ntawm koj cov phiaj xwm khoom noj. Nyob rau tib lub sijhawm, nws yog ib qho tseem ceeb uas yuav tsum coj lawv nrog cov khoom muaj protein, thiab tsis nrog carbohydrates. Hauv qhov no, thauj cov amino acids, uas yuav raug coj los ua ke nyob rau hauv thaj chaw acidic ntawm lub plab zom zaub mov, yuav muaj peev xwm metabolize roj ntau dhau yuav luag tam sim ntawd, tshem nws tawm ntawm cov roj ntsha hauv lub cev thiab zom nws mus rau qhov kawg khoom ntawm lub cev kev ua haujlwm tseem ceeb.
Khoom rooj
| Khoom | Omega-3 | Omega-6 | Omega-3: Omega-6 |
| Zaub ntsuab (siav) | – | 0.1 | Lub sijhawm nyob qis dua, tsawg dua li ib milligram |
| Hlais nplej | – | 0.1 | Lub sijhawm nyob qis dua, tsawg dua li ib milligram |
| Fresh trout | 1.058 | 0.114 | 1 : 0.11 |
| Oysters | 0.840 | 0.041 | 1 : 0.04 |
| Lub tuna tshiab | 0.144 — 1.554 | 0.010 – 0.058 | 1 : 0.005 – 1 : 0.40 |
| Pacific cod | 0.111 | 0.008 | 1 : 0.04 |
| Pacific mackerel tshiab | 1.514 | 0.115 | 1 : 0.08 |
| Cuab ntses Atlantic mackerel | 1.580 | 0.1111 | 1 : 0. 08 |
| Dej Hiav Txwv Pacific | 1.418 | 0.1111 | 1 : 0.08 |
| Beet saum. stewed | – | Lub sijhawm nyob qis dua, tsawg dua li ib milligram | Lub sijhawm nyob qis dua, tsawg dua li ib milligram |
| Tsov rog hiav txwv Atlantic | 1.480 | 0.110 | 1 : 0.08 |
| Ntaj | 0.815 | 0.040 | 1 : 0.04 |
| Rapeseed kua roj rog hauv cov roj av | 14.504 | 11.148 | 1 : 1.8 |
| Xibtes roj li roj | 11.100 | 0.100 | 1 : 45 |
| Fresh halibut | 0.5511 | 0.048 | 1 : 0.05 |
| Txiv roj kua roj ua cov roj | 11.854 | 0.851 | 1 : 14 |
| Tus eel Atlantic tshiab | 0.554 | 0.1115 | 1 : 0.40 |
| Atlantic scallop | 0.4115 | 0.004 | 1 : 0.01 |
| Hiav txwv molluscs | 0.4115 | 0.041 | 1 : 0.08 |
| Cov roj ntsha hauv cov roj hauv cov roj macadamia | 1.400 | 0 | Tsis muaj Omega-3 |
| Flaxseed roj | 11.801 | 54.400 | 1 : 0.1 |
| Cov roj Hazelnut | 10.101 | 0 | Tsis muaj Omega-3 |
| Ua kua roj rau hauv daim ntawv ntawm avocado roj | 11.541 | 0.1158 | 1 : 14 |
| Cov ntses salmon salmon | 1.414 | 0.151 | 1 : 0.11 |
| Atlantic ntses liab. ua liaj ua teb-tsa | 1.505 | 0.1181 | 1 : 0.411 |
| Atlantic ntses liab | 1.585 | 0.181 | 1 : 0.05 |
| Turnip nplooj ntsiab. stewed | – | Lub sijhawm nyob qis dua, tsawg dua li ib milligram | Lub sijhawm nyob qis dua, tsawg dua li ib milligram |
| Dandelion nplooj quag. stewed | – | 0.1 | Lub sijhawm nyob qis dua, tsawg dua li ib milligram |
| Stewed chard nplooj ntawv | – | 0.0 | Lub sijhawm nyob qis dua, tsawg dua li ib milligram |
| Fresh liab zaub xam lav nplooj ua si | – | Lub sijhawm nyob qis dua, tsawg dua li ib milligram | Lub sijhawm nyob qis dua, tsawg dua li ib milligram |
| Lub paj tshiab daj nthwv dej nplooj | – | Lub sijhawm nyob qis dua, tsawg dua li ib milligram | Lub sijhawm nyob qis dua, tsawg dua li ib milligram |
| Lub paj tshiab daj nthwv dej nplooj | – | Lub sijhawm nyob qis dua, tsawg dua li ib milligram | Lub sijhawm nyob qis dua, tsawg dua li ib milligram |
| Lub dab tshos collard. stew | – | 0.1 | 0.1 |
| Kuban sunflower roj kua roj cov roj ua kom muaj roj hauv cov roj (cov ntsiab lus oleic acid 80% thiab ntau dua) | 4.505 | 0.1111 | 1 : 111 |
| Cw | 0.501 | 0.018 | 1 : 0.05 |
| Txiv maj phaub roj rog | 1.800 | 0 | Tsis muaj Omega-3 |
| Cale. poached | – | 0.1 | 0.1 |
| Flounder | 0.554 | 0.008 | 1 : 0.1 |
| Cocoa kua roj ua rog rau hauv daim ntawv ntawm butter | 1.800 | 0.100 | 1 : 18 |
| Caviar dub thiab liab | 5.8811 | 0.081 | 1 : 0.01 |
| Mustard nplooj hais. stewed | – | Lub sijhawm nyob qis dua, tsawg dua li ib milligram | Lub sijhawm nyob qis dua, tsawg dua li ib milligram |
| Fresh Boston Nyias | – | Lub sijhawm nyob qis dua, tsawg dua li ib milligram | Lub sijhawm nyob qis dua, tsawg dua li ib milligram |
Qhov tshwm sim
Yog li, cov lus pom zoo ntawm txhua lub sijhawm thiab cov neeg "noj cov rog tsawg" tsuas yog qee qhov tseeb. Qee cov roj ua kua ntxig tsis yooj yim thiab yuav tsum tau suav nrog kev noj haus ntawm cov neeg ncaws pob. Txhawm rau kom nkag siab zoo txog yuav ua li cas ib tug neeg ncaws pob yuav tsum haus cov rog, ntawm no yog zaj dab neeg:
Cov tub ntxhais hluas ua kis las mus rau tus cob qhia thiab nug: yuav ua li cas noj cov rog rog kom raug? Tus kws qhia teb tias: tsis txhob noj cov rog. Tom qab ntawd, cov kws ncaws pob nkag siab tias cov rog tsis zoo rau lub cev thiab kawm paub npaj lawv cov zaub mov noj uas tsis muaj lipids. Tom qab ntawd nws pom loopholes nyob rau hauv uas siv ntawm lipids yog kev txiav txim siab. Nws paub kawm khaws cov phiaj xwm khoom noj muaj roj zoo sib xws. Thiab thaum nws tus kheej dhau los ua tus cob qhia, thiab tus neeg ncaws pob tuaj txog ntawm nws thiab nug txog yuav ua li cas noj cov rog kom raug, nws kuj teb: tsis txhob noj cov rog.
