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გვჭირდება თუ არა ცხიმები | ჯანმრთელობა | vidal.ge
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გვჭირდება თუ არა ცხიმები

თარიღი: 14 სექტემბერი, 2020

ჩვეულებრივ, ცხიმების ხსენება გასუქებასთან, ათეროსკლეროზსა და გულ-სისხლძარღვთა სხვა დაავადებებთანაა ასოცირებული. მაგრამ გვჭირდება თუ არა ეს ნივთიერებები? დიახ, გარკვეული რაოდენობით გვჭირდება და აი, რისთვის:
- ცხიმები ორგანიზმის ენერგიის ძირითადი წყაროა
- ცხიმი არის საშენი მასალა უჯრედების მემბრანისათვის
- ცხიმები აუცილებელი ნივთიერებებია იმისათვის, რომ მოხდეს ცხიმში ხსნადი ვიტამინების (A, E, D, K) სრულყოფილი გახსნა და ათვისება.
- ცხიმი მონაწილეობს ორგანიზმში მიმდინარე მრავალ ანთებით თუ ანთების საწინააღმდეგო პროცესში.

 

ცხიმების სამეფო - ნაჯერი, უჯერი ცხიმები და ტრანსცხიმები

- უჯერი ცხიმოვანი მჟავების წყარო მცენარეული ზეთებია. ცხიმოვანი მჟავების ქიმიური თავისებურებების მიხედვით არჩევენ მონოუჯერ და პოლიუჯერ ცხიმებს.
- ნაჯერი ცხიმების წყარო ძირითადად ცხოველური პროდუქტებია - კარაქი, ცხიმიანი ხორცი, არაჟანი, მაგარი ყველი. მცენარეული პროდუქტებიდან კი ნაჯერი ცხიმებით მდიდარია ქოქოსის და პალმის ზეთები.

ტრანსცხიმები თხევადი არანაჯერი ცხიმების გადამუშავების შედეგად მიიღება, ქიმიური რეაქციები თხევადი ცხიმების გამყარებას იწვევს, ასეთი ცხიმებია, მაგალითად, მარგარინი და მაიონეზი, რომელთა გამოყენება ბავშვთა ასაკში არ არის რეკომენდებული და არც მოზრდილებისათვისაა სასარგებლო.

რატომ გვეშინია ნაჯერი ცხიმების

არა, სრული უარი არ გამოვა. თუნდაც იმიტომ, რომ მათს შემადგენლობაში სასარგებლო ნივთიერებებიცაა.
აშშ დაავადებათა ნაციონალური ინსტიტუტის რეკომენდაციით, დღიური კალორაჟის 25-35% უნდა მოდიოდეს ცხიმების ხარჯზე, ამასთანავე ნაჯერი ცხიმებიდან მიღებული ენერგია დღიური კალორაჟის 10%-ზე ნაკლები უნდა იყოს.


რატომ უნდა მივიღოთ ნაჯერი ცხიმები უფრო მცირე რაოდენობით, ვიდრე უჯერი?
იმიტომ, რომ მათი მიღება პირდაპირ კავშირშია გასუქებასთან, შაქრიან დიაბეტთან, „ცუდი“ ანუ დაბალი სიმკვრივის ქოლესტერინის მატებასთან, რაც გულ-სისხლძარღვთა დაავადებების რისკს ზრდის.
ცხიმებთან განაკუთრებული სიფრთხილე მართებთ ოჯახური ჰიპერქოლესტრინემიით დაავადებულ ადამიანებს.
ცხიმების თემას აუცილებლად გავაგრძელებ. მიმოვიხილავ სხვადასხვა ცხიმს და ცხიმში საკვების წვის თემასაც შევეხები.
 

ჯანმრთელობას გისურვებთ!

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