ek; clypy; rpd;dQ;rpW ,Ujak; capiuf; fhf;f Xahky; ciof;fpd;wJ. Mdhy;> mjd; mUik njhpahky; Kiwaw;w gof;ftof;fq;fshYk; cztpdhYk; mjd; Ntiyia NkYk; fbdkhf;fp tpLfpd;wdh;. ,e;j ehfhpf cyfpy;.
Kf;fpakhf clypy; cwpQ;rg;gLk; nfhOg;Gfs; epiwe;j czit cz;Zjy;> mjpf cly; vil> ,uj;j mOj;jk;> rh;f;fiu Neha;> fbd ciog;gpd;ik> kd cisr;ry;> rpfnul; gpbj;jy;> mjpfkhf Fbj;jy; Nghd;wtw;wpdhy; ,Ujak; ghjpf;fg;gl;L> gy nghpa Neha;fSf;F Mshf NehpLfpwJ.
kdpjdpd; tho;f;ifapy; vd;Wk; xU fl;Lg;ghL Njit vd;gjid czh;e;J ey;y gof;ftof;fq;fisAk; tajpw;Nfw;w Kiwahd czT fl;Lg;ghl;ilAk; filgpbj;jhNy MNuhf;fpakhd clYld; $ba ,Ujaj;ijg; ngwyhk;. Kg;gJ tajpw;F Nky; cztpy; fl;Lg;ghL mtrpak;. cztpy; fl;Lg;ghL vd;why; Fiwe;j fNyhhp nfhz;l kpjkhd khTg;nghUs; kw;Wk; Gujk;> Fiwe;j nfhOg;Gr; rj;J mjpf ehh;g;nghUl;fs; Mfpait cila czTg; nghUl;fshf Njh;e;njLf;f Ntz;Lk;. ,jdhy; ,Ujaj;ij kl;Lkpd;wp kw;w ghfq;fisAk; NehapypUe;J fhf;fyhk;.
xU ehisf;F 1200-1500 fNyhhp kpjkhd Ntiy nra;gth;fSf;Fg; NghJkhdjhFk;. khTg;nghUl;fs; msTf;F mjpfkhdhy;> mJNt nfhOg;ghf khwp ,uj;jj;jpy; fye;J tpLk;. mjdhy; rypf;fhj jtpl;Lld; $ba NfhJik> Nfo;tuF> Xl;];> fk;G> kf;fhr;Nrhs khT Kjypatw;iwj; Njh;T nra;jy; ey;yJ. mhprpia Fiwj;J cz;z Ntz;Lk;.
50-60 fpuhk; Gujk; xU ehisf;Fg; NghJkhdjhFk;. KO gaW> Kisf;fl;ba gaW> gUg;G tiffs;> nfhl;ilapy; mf;&l;> nfhOg;G mfw;wg;gl;l ghy;> japh;> kPd; Mfpatw;wpypUe;J NghJkhd KO Gujj;ijg;ngw Ntz;Lk;. gaW tiffs; ,uj;jj;jpy; cs;s nfhOg;Gr;rj;ij mfw;Wk;. xU gpb mf;&l; kw;Wk; 100 fpuhk; kPd; xU ehisf;Fj; Njitahd Gujj;ijAk;> ey;y nfhOg;G tiffisAk; nfhLf;f ty;yJ.
nfhOg;G> ehk; kpfTk; ftdkhf Njh;e;njLj;J cz;zf;$ba ,t;TzTr;rj;ijg;gw;wp mwpe;J ,Ug;g rhyr; rpwe;jJ. nfhOg;gpy; ,uz;L tif cz;L. mit clypy; cwpQ;rg;gLk; nfhOg;G (Saturated fat), clypy; cwpQ;rg;glhj nfhOg;G (Unsaturated fat) MFk;. clypy; cwpQ;rg;gLk; nfhOg;ig mjpfk; cl;nfhz;lhy;> mJ ehsiltpy; ,Ujaj;jpy; cs;s ,uj;jf;Fohapy; gbe;J milg;ig Vw;gLj;jp gy tif ,Uja Neha;fis cz;lhf;Fk;. mjdhy; mijj; jtph;g;gJ ey;yJ. ,e;j tiff; nfhOg;Gr; rj;J ntz;nza;> nea;> Njq;fha; vz;nza;> ghkhapy;> ghy; nghUl;fs;> khkprk; Mfpatw;wpy; mjpfk; cs;sJ.
Taking more Saturated fatty acids
↓
Increase plasma cholesterol
↓
Atherosclerosis
↓
Heart diseases
clypy; cwpQ;rg;glhj nfhOg;gpy; mono-unsaturated fatty acids, polyunsaturated fatty acid (PUFA) vd;w ,uz;L tiffs;. Mono saturatated ek; clypNyNa cw;gj;jpahFk;. Mdhy;>polyunsaturated-I> cztpy; %yk; jhd; ngwKbAk;. Polyunsaturated ,uz;L tifahd mkpyq;fisf;nfhz;L Mz;b-Mf;]pnld;l;lhf Ntiy nra;fpwJ. mit xNkfh-3 kw;Wk; xNkfh-6 MFk;. xNkfh-3 nfl;l nfhy];l;uhyhd LDL (Low density level) msit Fiwj;J vjph;g;G rf;jpia cz;lhf;Fk;. ,J NrhahgPd;]; vz;nza;> kPd;fshd kj;jp> rPil> fhdhd; nfOj;jp Nghd;wtw;wpy; cs;sJ. xNkfh-6 ey;y nfhOg;ig HDL (High density level)msit mjpfhpf;fr; nra;J ,uj;j Xl;lj;ijr; rPuhf;Fk;. xNkfh-6 jhtu vz;nza;fspy; mjpfk; cs;sJ. Mdhy;> xNkfh-6 Njitf;Fk; Nky; kpfTk; mjpfkhdhy; Mgj;jhd> fl;Lg;ghlw;w> gb %yq;fspd; (Free radicals) cw;gj;jpia mjpfkhf;fptpLk;. ,e;j gb %yq;fs; DNA %yf;$Wfis mopg;gNjhl fhd;rh; nry;fspd; cw;gj;jpf;Fk; cjtp GhpfpwJ. ,jdhy; fhd;rh; kl;Lkpy;yhky; ,Uja ,uj;jf; Foha;fspy; milg;G> %l;L typ> vjph;g;G rf;jp Fiwjy; Nghd;w ghjpg;Gfis Vw;gLj;Jk;. ,jdhy;jhd; ,uz;Lk; rhpahd tpfpjhr;rhuj;jpy; (4:1) ,Uf;f Ntz;Lk;. mjhtJ xNkfh-6 ehd;F Kjy; MW tiuapYk;> xNkfh-3 xd;W Kjy; ,uz;L tiuapYk; ,Uf;f Ntz;Lk;. ,ij jpdKk; 100 fpuhk; my;yJ xU ifasT mf;&l; rhg;gpLtjpy; <L nra;ayhk;. Mh;bf; gpuNjrj;jpy; cs;s v];fpNkhf;fs; jpdKk; mth;fspd; czthf kPd;fisj; jhd; cz;Zfpd;wdh;. mth;fspd; ,Ujak; kpfTk; MNuhf;fpakhf ,Ug;gjhf fz;Lgpbf;fg;gl;Ls;sJ.
mLj;J mjpf ehh;r;rj;J cs;s czTg;nghUl;fs; ,uj;jj;jpy; cs;s nfhy];l;uhy;> rh;f;fiu Nghd;wtw;iwf; Fiwj;J ,uj;j mOj;jj;ijAk; fl;lg;ghl;bw;Fs; itj;jpUf;f cjTfpwJ. ,it ngUk;ghYk; fha;fwpfs;> goq;fspypUe;J ngwg;gLk;. NkYk; gb %yq;fis (Free radicals) nraypof;fr; nra;Ak; Mz;b Mf;]pnld;l; cs;s itl;kpd;fs; A, C, E kw;Wk; jhJ cg;Gfs; ,Uk;G> nrk;G> nryPdpak;> Jj;jehfk; MfpatifSk; fpilf;Fk;. mjdhy; vy;yhk; mlq;fpa fPiu tiffs;> ghfw;fha;> ntz;ilf;fha;> Nfhitf;fha;> nts;shpf;fha;> gr;irg;gl;lhzp> thiog;G+> thioj;jz;L> gr;irj; jf;fhsp> jf;fhspg; gok;> ntq;fhak;> jpuhl;ir> nfha;ahf;fha;> gyh> jh;G+rzp> md;dhrp> rhj;Jf;Fb Mfpaitfs; rhyr; rpwe;jJ.
NkYk; ,jw;F fyg;G vz;nzapd; %yKk; jPh;T fhzKbAk; vd;fpwJ NIN (National Institute of Nutrition) – Hyderabad.
| vz;nza; tiffs; | tpfpjk; |
|
kf;fhr;Nrhs vz;nza;> Nrhah gPd;]; vz;nza; |
1 : 1 |
| Nrhah gPd;]; vz;nza;> ghkhapy; | 1 : 1 |
| vs; vz;nza;> Nrhah gPd;]; vz;nza; | 1 : 1 |
|
#hpafhe;jp vz;nza;> ghkhapy;> fLF vz;nza; |
1 : 1 : 1 |
MNuhf;fpakhd ,Ujaj;jpw;F czTf; fl;Lg;ghNl Rygkhd top. NkYk; ehfhpfkhd czT Kiw kw;Wk; tho;f;if eilKiwapid khw;wpaikj;jYk; Kf;fpakhf ,Ujaj;ij NehapypUe;J fhf;f toptFf;Fk;.
fz;Zf;F epiwthf> ehf;fpd; Urpf;fhf czit
cz;zhky; ,Ujaj;jpw;Fj; Njitahdij mwpe;J
czh;e;J> cz;L> capiuAk; fhj;J
gy fhyk; thoyhNk.
