Fat metabolism (lipid metabolism) a cikin jiki

Muna ci gaba da yin la'akari da batun hanyoyin tafiyar da rayuwa. Lokaci ya yi da za a ci gaba don daidaitawa da cin abincin 'yan wasa. Fahimtar dukkanin nuances na metabolism shine mabuɗin yin wasan motsa jiki. Yin gyara mai kyau zai baku damar kaurace daga tsarin abinci na yau da kullun kuma daidaita daidaiton abinci daban-daban zuwa bukatun ku, cimma sakamako mafi sauri da ɗorewa cikin horo da gasa. Don haka, bari mu bincika mafi yawan rikice-rikice game da tsarin abinci mai gina jiki na yau da kullun - mai narkewa mai narkewa.

Janar bayani

Hujjojin kimiyya: kitse suna shiga jikinmu suna zabar su sosai. Don haka, babu wasu enzymes a cikin hanyar narkewar mutum wanda zai iya narke ƙwayar mai. Hantar ciki ta kutsa kai kawai tana neman cire su daga jiki ta gajeriyar hanya. Wataƙila kowa ya san cewa yawan cin abinci mai maiko yana haifar da jiri.

Yawan kitse mai yawa yakan haifar da sakamako kamar:

• gudawa;
• rashin narkewar abinci;
• pancreatitis;
• rashes a fuska;
• rashin son rai, rauni da gajiya;
• abin da ake kira "kitse mai narkewa".

A gefe guda, daidaiton kitsen mai a cikin jiki yana da matukar mahimmanci don cimma nasarar wasan motsa jiki - musamman ta fuskar ƙara ƙarfin hali da ƙarfi. A yayin aiwatar da maganin sinadarin lipid, dukkan tsarin jiki ana tsara su, gami da na kwayoyin halitta da na kwayoyin halitta.

Bari muyi nazari sosai kan waɗanne ƙwayoyi masu kyau ga jikin mu, da yadda ake amfani dasu domin su taimaka wajan cimma nasarar da ake buƙata.

Nau'o'in mai

Babban nau'in kitsen mai wanda yake shiga jikin mu:

• sauki;
• hadaddun;
• sabani.

Dangane da wani rabe-raben, an raba kitse zuwa kashi daya wanda aka daidaita shi da wanda yake hade (misali, anan daki daki akan omega-3). Wadannan kitse ne masu amfani ga mutane. Hakanan akwai wadataccen fatty acid, da kuma trans fats: waɗannan mahaukaci ne masu haɗari waɗanda ke tsoma baki tare da sha da ƙwayoyin mai mai ƙima, suna hana jigilar amino acid, da kuma motsa ƙwayoyin cuta. A takaice dai, irin waɗannan ƙwayoyin ba su buƙatar ko dai 'yan wasa ko kuma mutane na yau da kullun.

Mai sauki

Na farko, la'akari da mafi haɗari amma, a lokaci guda, – mafi yawan kitse masu shiga jikin mu sune acid mai mai sauki.

Menene fasalin su: suna ruɓewa a ƙarƙashin tasirin kowane acid na waje, gami da ruwan 'ya'yan ciki na ciki, cikin giyar ethyl da acid mai ƙamshi.

Bugu da kari, wadannan kitse ne suka zama tushen arha a jiki. An samar dasu ne sakamakon jujjuyawar sinadarin carbohydrates a cikin hanta. Wannan tsari yana haɓaka ta hanyoyi biyu - ko dai zuwa ga kira na glycogen, ko kuma zuwa haɓakar ƙwayar adipose. Irin wannan kayan sun hada kusan gaba daya da sinadarin glucose, saboda haka a cikin mawuyacin hali jiki zai iya hada kuzari da sauri daga gare ta.

Fananan ƙwayoyi sune mafi haɗari ga ɗan wasa:

1. Tsarin sauki na kitsen mai kusan ba ya daukar nauyin tsarin narkewa da tsarin sinadarai. A sakamakon haka, mutum cikin sauƙin karɓar nauyin kalori mai yawa, wanda ke haifar da riba mai nauyi.
2. Lokacin da suka wargaje, sai aka saki giya, wata kwayar cuta mai guba, wacce da kyar take narkewa kuma tana haifar da tabarbarewar rayuwa gabaɗaya.
3. Ana jigilar su ba tare da taimakon ƙarin sunadaran jigilar ba, wanda ke nufin cewa za su iya bin bangon jijiyoyin jini, wanda ke cike da samuwar alamun cholesterol.

Don ƙarin bayani game da abincin da aka daidaita zuwa mai mai sauƙi, duba sashin Abincin Abinci.

Mai rikitarwa

Fwararrun ƙwayoyin asalin dabba tare da abinci mai kyau an haɗa su cikin haɗakar ƙwayar tsoka. Ba kamar waɗanda suka gabace su ba, waɗannan mahaɗan mahaɗan ne.

Bari mu jera manyan fasalulluran ƙwayoyin mai dangane da tasirin su a jikin ɗan wasan:

• Fwararrun ƙwayoyi ba za a iya maye gurbin su ba tare da taimakon sunadaran jigilar kayayyaki kyauta.
• Tare da dacewa da daidaitaccen kitsen cikin jiki, ƙwayoyi masu rikitarwa suna narkewa tare da sakin ƙwayar cholesterol mai amfani.
• Kusan ba a ajiye su a cikin alamun plalesterol a bangon hanyoyin jini.
• Tare da ƙwayoyi masu rikitarwa, ba zai yuwu a sami yawan adadin kuzari ba - idan ƙwayoyi masu haɗari suna haɗuwa cikin jiki ba tare da buɗe tashar jigilar kayayyaki tare da insulin ba, wanda ke haifar da raguwar glucose na jini.
• Abubuwan ƙwayoyi masu rikitarwa suna damuwa da ƙwayoyin hanta, wanda zai haifar da rashin daidaiton hanji da dysbiosis.
• Tsarin karya kitse mai hadadden abu yana haifar da karuwa cikin sinadarin acidity, wanda ke shafar mummunan yanayin yanayin hanjin hanjin kuma yana cike da ci gaban cututtukan ciki da cututtukan ciki.

A lokaci guda, fatty acid na tsarin abubuwa da yawa suna dauke da tsattsauran ra'ayi wadanda ke hade da sinadarin lipid, wanda ke nufin cewa za su iya nunawa ga yanayin 'yanci na' yanci a ƙarƙashin tasirin zafin jiki. Fananan ƙwayoyi a cikin matsakaici suna da kyau ga ɗan wasa, amma bai kamata a bi da zafi ba. A wannan yanayin, ana haɗasu cikin ƙwayoyi masu sauƙi tare da sakin adadin mai raɗaɗin kyauta (mai yuwuwar cutar kanjamau).

Ba da son kai ba

Sababbin man kitse sune kitsen da ke da tsarin tsari. Ga ɗan wasa, waɗannan sune mafi ingancin mai.

A mafi yawan lokuta, jiki yana iya canza kansa mai rikitarwa zuwa masu sabani. Koyaya, yayin aiwatar da canjin lipid a cikin dabara, ana sakin giya da masu raɗaɗi kyauta.

Cin kitsen mai:

• rage yiwuwar samuwar tsattsauran ra'ayi kyauta;
• rage yiwuwar bayyanar alamun plalesterol;
• yana da sakamako mai kyau akan kira na amfani da hormones mai amfani;
• a aikace baya ɗaukar tsarin narkewa;
• baya haifar da yawan adadin kuzari;
• kar a haifar da karin ambaliyar ruwa.

Duk da kyawawan abubuwa masu amfani, polyunsaturated acid (a zahiri, waɗannan nau'ikan ƙwayoyin cuta ne) ana samun sauƙin haɗuwa a cikin mai mai sauƙi, kuma sifofin masu rikitarwa tare da ƙarancin ƙwayoyin halitta ana iya sauƙaƙe su cikin sifofin kyauta, samun cikakken tsari daga ƙwayoyin glucose.

Kuma yanzu bari mu matsa zuwa ga gaskiyar cewa daga dukkanin fannin nazarin halittu akwai bukatar ɗan wasa ya san game da jujjuyawar sinadarin lipid a cikin jiki:

Sakin layi na 1. Abincin abinci na yau da kullun, wanda bai dace da bukatun wasanni ba, ya ƙunshi ƙwayoyi masu yawa na fatty acid. Wannan ba kyau. Kammalawa: rage yawan amfani da mai mai kuma daina soyawa a mai.

Matsayi na 2. Arƙashin tasirin zafin jiki, ƙwayoyin polyunsaturated sun bazu zuwa mai mai sauƙi. Kammalawa: maye gurbin soyayyen abinci da wadanda aka toya. Ya kamata kayan mai kayan lambu su zama tushen asalin mai - cika salati da su.

Maki 3... Guji guba mai guba tare da carbohydrates. Underarƙashin tasirin insulin, ƙwayoyi, a zahiri ba tare da tasirin sunadaran jigilar kayayyaki a cikin cikakken tsarin su ba, sun shiga rumbunan lipid. A nan gaba, koda a yayin aiwatar da ƙona kitse, za su saki giya na ethyl, kuma wannan ƙari ne ga tasirin metabolism.

Kuma yanzu game da amfanin mai:

• Dole ne a sha kitse, saboda suna sa mai gaɓa da jijiyoyi.
• A yayin aiwatar da kitse mai narkewa, hadewar kwayoyin halittar na asali yana faruwa.
• Don ƙirƙirar asalin anabolic mai kyau, jiki yana buƙatar kula da ma'aunin omega 3, omega 6 da omega 9.

Don cimma daidaitattun daidaito, kuna buƙatar iyakance yawan adadin abincin kalori daga mai zuwa 20% na yawan shirin abincinku. A lokaci guda, yana da mahimmanci a ɗauke su a haɗe tare da kayan furotin, kuma ba tare da carbohydrates ba. A wannan yanayin, safarar amino acid, wanda za'a hada shi a cikin yanayi mai guba na ruwan 'ya'yan ciki, zai iya narke kitse fiye da kima nan take, cire shi daga tsarin jijiyoyin jini da narkar da shi zuwa samfurin karshe na muhimmin aikin jiki.

Tebur samfuran

Sakamakon

Don haka, shawarar kowane lokaci da mutane "suna cin ƙananan ƙiba" kawai ɓangaren gaskiya ne. Wasu ƙwayoyin mai ba za'a iya maye gurbinsu ba kuma dole ne a saka su cikin abincin ɗan wasa. Don fahimtar yadda ɗan wasa ya kamata ya ci ƙwayoyi, ga wani labari:

Wani matashi dan wasa ya kusanci kocin ya tambaya: yadda ake cin kitse daidai? Kocin ya amsa: kar a ci kitse. Bayan wannan, dan wasan ya fahimci cewa kitse ba su da kyau ga jiki kuma suna koyon tsara abincinsu ba tare da kitse ba. Sannan ya sami ramuka wanda amfani da lipids yayi daidai. Yana koyon ƙirƙirar cikakken tsarin abinci mai mai iri daban-daban. Kuma lokacin da shi da kansa ya zama mai horarwa, kuma wani matashin ɗan wasa ya tunkareshi kuma ya tambaye shi yadda ake cin ƙwayoyin mai daidai, shi ma ya amsa: kar ku ci kitse.

Kalli bidiyon: Lipid Metabolism Animation (Mayu 2025).