Amafutha e-monounsaturated amafutha anempilo anikeza uhla lwezinzuzo zezempilo futhi ayingxenye ebalulekile yokudla okunempilo, okunomsoco.Bathuthukisa impilo yenhliziyo ngokunciphisa amazinga e-cholesterol embi, ukusiza ukulawula amazinga kashukela egazini, ukunciphisa ukuvuvukala nokusekela ukuphathwa kwesisindo.Ngokufaka amafutha e-monounsaturated ekudleni kwethu, singakwazi ukuthuthukisa impilo yethu yonke futhi sinciphise ingozi yesifo esingelapheki.Khumbula ukudla lawa mafutha ngokulinganisela njengengxenye yokudla okunomsoco ukuze uthole imiphumela engcono kakhulu.
Amafutha ayingxenye ebalulekile yomzimba womuntu, kungakhathaliseki ukuthi izinga lokushisa lomzimba noma ukulawulwa kwesisindo, nokugcina amazinga amafutha anempilo, anempilo emzimbeni kubaluleke kakhulu empilweni yesikhathi eside.
Amafutha amathathu avame kakhulu ekudleni kwethu ngamafutha agcwele, amafutha e-monounsaturated, namafutha e-polyunsaturated.Ngayinye inemisebenzi nezinzuzo ezahlukene.
Amafutha e-monounsaturated, aziwa nangokuthi amafutha anempilo, angamafutha okudla atholakala ekudleni okuhlukahlukene okuwuketshezi ekamelweni lokushisa kodwa aqina lapho kufakwe esiqandisini.Uma sikhuluma ngamakhemikhali, amafutha e-monounsaturated ayi-asidi enamafutha anebhondi eyodwa ephindwe kabili eketangeni le-fatty acid futhi okusele kuyisibopho esisodwa.Lokhu kuhlukile kumafutha agcwele, angenawo amabhondi aphindwe kabili, namafutha e-polyunsaturated, aqukethe amabhondi aphindwe kabili.
Amafutha e-monounsaturated ahlinzeka ngezinzuzo eziningi emizimbeni yethu futhi ngokuvamile abhekwa njengenye yezingxenye ezibalulekile zokudla okunempilo ngenxa yekhono lawo lokuthuthukisa impilo yenhliziyo, ukulawula amazinga e-cholesterol kanye nokuhlinzeka ngomthombo ozinzile wamandla.
Imithombo yamafutha e-monounsaturated ihlanganisa amafutha emifino ahlukahlukene, njengamafutha omnqumo, amafutha e-canola, namafutha esesame.Ukotapheya, amantongomane (njengama-alimondi, amantongomane, nama-cashews), kanye nembewu (njengembewu kabhekilanga nembewu yethanga) nakho kuyimithombo emihle kakhulu yamafutha e-monounsaturated.Kodwa-ke, kubalulekile ukukhumbula ukuthi nakuba amafutha e-monounsaturated anezinzuzo eziningi zezempilo, kufanele asetshenziswe ngokulinganisela njengengxenye yokudla okulinganiselayo.
1. Impilo yenhliziyo
Ukudla kwamafutha e-monounsaturated kuye kwaxhunyaniswa ngokuqhubekayo nempilo yenhliziyo ethuthukisiwe.Ucwaningo lubonisa ukuthi amafutha e-monounsaturated anganciphisa amazinga e-cholesterol ye-LDL, eyaziwa ngokuthi i-cholesterol embi.Amazinga aphezulu e-LDL cholesterol angavala imithambo futhi aholele esifweni senhliziyo nesifo sohlangothi.Kodwa-ke, kuboniswe ukuthi amafutha e-monounsaturated akhulisa i-cholesterol ye-HDL, eyaziwa nangokuthi i-cholesterol enhle, ekugcineni athuthukise isimo se-cholesterol jikelele.
Ukwengeza, ucwaningo olwanyatheliswa kuyi-Journal of Nutrition lugxile ekuveleni kwe-atrial fibrillation, isifo senhliziyo esivamile esihambisana nokunciphisa ukugeleza kwegazi enhliziyweni, kwabesifazane abanesifo senhliziyo.Imiphumela iphakamisa ukuxhumana phakathi kokudla okunempilo kwamafutha kanye nengozi encishisiwe ye-atrial fibrillation.
Ngakho-ke, ukudla ukudla okunothe ngamafutha e-monounsaturated kungasiza ukugcina amazinga e-cholesterol enempilo futhi kunciphise ingozi yezifo ezihlobene nenhliziyo.
2. Yehlisa amathuba okuba nesifo sikashukela sohlobo 2
Amafutha e-monounsaturated alawula amazinga kashukela egazini, ngakho ukudla amafutha e-monounsaturated kungase kunciphise ingozi yohlobo 2 lwesifo sikashukela.Ucwaningo oluningi luye lwabonisa ukuthi ukudla okunothe ngamafutha e-monounsaturated kungathuthukisa ukuzwela kwe-insulin futhi kunciphise ingozi yohlobo 2 lwesifo sikashukela uma kuqhathaniswa nokudla okunothe ngama-carbohydrate noma amafutha agcwele.
Ngokuhlanganisa lawa mafutha anempilo ekudleni kwakho, ungasiza ekulawuleni amazinga kashukela egazini futhi uthuthukise ukuzwela kwe-insulin.Ukwengeza, amafutha e-monounsaturated angasiza ekulawuleni isisindo, isici esiyinhloko ekuvimbeleni nasekulawuleni isifo sikashukela.
3. Ukuphatha isisindo
Ngokuphambene nenkolelo evamile, amafutha angadlala indima enenzuzo ekulawuleni isisindo.Nakuba amafutha e-monounsaturated ewuhlobo lwamafutha, aboniswe ukusiza ukulahlekelwa isisindo nokuvimbela ukuzuza kwesisindo.Amafutha e-monounsaturated, uma esetshenziswe ngokusesilinganisweni, angasiza ekunciphiseni isisindo kanye nokugcina isisindo.
Lokhu kungase kube ngenxa yokuthi ikhuthaza imizwa yokugcwala nokwaneliseka, inciphisa ukusetshenziswa kokudla ngokweqile.Ukwengeza, amafutha e-monounsaturated asiza ukuzinzisa amazinga kashukela egazini, avimbele ukukhuphuka okungazelelwe okungaholela ekunxaneleni nasekudleni ngokweqile.Ukufaka amafutha e-monounsaturated ekudleni kwakho kungakusiza uzizwe ugcwele isikhathi eside futhi unciphise amathuba okudla ukudla okungenampilo, okunekhalori ephezulu.
4. Izakhiwo zokulwa nokuvuvukala
Ukuvuvukala okungapheli kuhlotshaniswa nezinkinga eziningi zempilo, ezihlanganisa nesifo senhliziyo, isifo sikashukela, isifo samathambo, nokunye.Amafutha e-monounsaturated anezindawo zokulwa nokuvuvukala futhi asiza ukunciphisa ukuvuvukala emzimbeni wonke, anikeze izinzuzo eziningi zezempilo.Ziphinde zisize ekukhiqizeni ama-anti-inflammatory compounds, okusiza ngokwengeziwe izivikelo zemvelo zomzimba ngokumelene nokuvuvukala.Ukwengeza ukudla okufana namafutha omnqumo, ukwatapheya, namantongomane kungasiza ukulwa nokuvuvukala futhi kukhuthaze impilo yonke.
5. Thuthukisa ukumuncwa kwezakhi:
Amanye amavithamini namaminerali abalulekile ancibilika kumafutha, okusho ukuthi adinga amafutha ukuze amuncwa kahle umzimba.Amafutha e-monounsaturated akhuthaza ukumuncwa kwalezi zinto, okuhlanganisa amavithamini A, D, E kanye no-K. Ezifundweni zezilwane, amafutha e-monounsaturated enza amathambo amunce kahle i-calcium, okuphumela emathanjeni aminyene kanye nokuncipha kokuthuthukiswa kwamathambo aphukayo nezifo ezifana ne-osteoporosis. .Ngokufaka amafutha e-monounsaturated ekudleni kwakho, ungaqinisekisa ukuthi umzimba wakho Umunca ngokuphumelelayo futhi usebenzise lezi zakhi ezibalulekile ukukhuthaza impilo yonke kanye nokuphila kahle.
6. Thuthukisa isimo sengqondo
Ukudla amafutha amaningi e-monounsaturated nakho kungaba kuhle emoyeni wakho.Ubuchopho budinga amafutha abalulekile ukuze asebenze kahle, futhi amafutha e-monounsaturated ahlinzeka ngezakhi ezibalulekile empilweni yobuchopho.Ukushintsha amafutha agcwele amafutha e-monounsaturated ekudleni kwakho kunganciphisa amazinga entukuthelo futhi kwandise umsebenzi womzimba wansuku zonke kanye nokuphumula kwezindleko zamandla, okusho ukuthi ushisa amakholori engeziwe ngenkathi uphumule.
Lokhu kungase kube ngenxa yengxenye yokusebenza kwe-dopamine emzimbeni.I-Dopamine kufanele icushwe ukuze uzwe imizwa yokwaneliseka nenjabulo, futhi amazinga aphezulu amafutha agcwele ekudleni avimbela amasignali enjabulo ye-dopamine ebuchosheni.Ngakho-ke ukufaka ukudla okufana nezinhlanzi ezinamafutha, amantongomane kanye nembewu ekudleni kwakho kungathuthukisa amandla akho obuchopho futhi kuthuthukise impilo yakho yengqondo.
Funda ngamafutha e-polyunsaturated
Amafutha e-Polyunsaturated, ngokuvamile aziwa ngokuthi i-PUFA, awuhlobo lwamafutha okudla atholakala emafutheni emifino, imbewu, amantongomane nezinhlanzi ezinamafutha.Lawa mafutha acebile ngamafutha acid abalulekile, njenge-omega-3 ne-omega-6, imizimba yethu engakwazi ukuyikhiqiza ngokwayo.Ama-omega-3 fatty acids acwaningwa kabanzi mayelana namandla awo okunciphisa ukuvuvukala, ukwehlisa umfutho wegazi, nokusekela impilo yenhliziyo nemithambo yegazi.Zigcwele izinhlanzi ezinamafutha njenge-salmon, i-trout ne-sardine, kanye nezinhlamvu ze-flax, imbewu ye-chia nama-walnuts.Ngakolunye uhlangothi, i-omega-6 fatty acids, nakuba ibalulekile, kufanele idliwe ngokulinganisela njengoba ukudla ngokweqile kungase kukhuthaze ukuvuvukala futhi kwandise ingozi yezifo ezithile.
Hlola amafutha e-monounsaturated
Amafutha e-Monounsaturated (MUFA), avame ukutholakala emafutheni omnqumo, ukwatapheya, amantongomane kanye nembewu, angamanye amafutha anempilo.Ucwaningo lukhombisa ukuthi ama-monounsaturated fatty acids angasiza ekwandiseni amazinga e-cholesterol “enhle” ngenkathi enciphisa i-cholesterol “embi”, ekugcineni athuthukise impilo yenhliziyo.Ukwengeza, amafutha e-monounsaturated acebile kuma-antioxidants, azuzisa ukusebenza kobuchopho futhi asize ukuvimbela ukwehla kwengqondo okuhlobene neminyaka.Ukwatapheya namantongomane acebile ku-vitamin E futhi aqukethe amaminerali ahlukahlukene kanye namakhemikhali e-phytochemicals afaka isandla empilweni yonke.
Ingabe omunye ungcono kunomunye?
Uma kukhulunywa ngamafutha e-polyunsaturated ngokumelene namafutha e-monounsaturated, akekho owinile ocacile, njengoba zombili izinhlobo zamafutha zinikeza izinzuzo zezempilo eziyingqayizivele.Ukufaka izinhlobonhlobo zamafutha anempilo ekudleni kwakho kuyisihluthulelo sokugcina impilo enhle.Kunconywa indlela elinganiselayo, okuhlanganisa ingxube ephakathi yamafutha e-polyunsaturated kanye namafutha e-monounsaturated.Faka esikhundleni samafutha anamafutha angenampilo kanye nalawo anempilo ngokupheka ngamafutha omnqumo, ukudla amantongomane, nokuhlanganisa izinhlanzi ezinamafutha ohlelweni lwakho lokudla lwamasonto onke.
Eminye yemithombo engcono kakhulu yamafutha e-monounsaturated yilezi:
● Umnqumo
● Ukwatapheya
● Amafutha omnqumo
● I-alimondi
● Salmon
● Ushokoledi omnyama
● Imbewu, kuhlanganise ne-flaxseeds nembewu ye-chia
● Amafutha adliwayo, kuhlanganise nowoyela wamantongomane namafutha e-rapeseed
● Amantongomane, okuhlanganisa amakinati nama-cashews
Sekukonke, amafutha e-monounsaturated ayingxenye ebalulekile yokudla okunempilo.Ngokungeza ukudla okunothe ngamafutha e-monounsaturated ekudleni kwakho kwansuku zonke njengengxenye yesu lokudla elihlukahlukene nelinokulinganisela, singathuthukisa impilo yenhliziyo, silawule amazinga e-cholesterol futhi sisekele ukuphathwa kwesisindo.
Kuyafaneleka ukubalula lokhoi-oleoylethanolamide (OEA), etholakala ku-omega-9 monounsaturated fatty acid oleic acid, iwukuphuma ngokwemvelo kwe-fatty acid okuyingxenye yesigaba sama-molecule e-lipid okuthiwa i-endocannabinoids.Ikhiqizwa ezicutshini ezihlukahlukene emzimbeni, kuhlanganise nethumbu elincane, isibindi, nezicubu ezinamafutha.
I-OEA idlala indima ebalulekile ekulawuleni izinqubo ezihlukahlukene zomzimba, ikakhulukazi isifiso sokudla, isisindo somzimba, i-lipid metabolism, ukuvuvukala, ukubona ubuhlungu, ukuvikela imizwa, nempilo yenhliziyo.
Q: Mangakanani amafutha e-monounsaturated okufanele adliwe nsuku zonke?
A: I-American Heart Association incoma ukuthi amafutha amaningi nsuku zonke kufanele avele kumafutha e-monounsaturated kanye ne-polyunsaturated.Khomba ukufaka esikhundleni samafutha agcwele kanye nashintshayo ekudleni ngalezi zinketho ezinempilo kuyilapho unamathela ezidingweni zekhalori ngayinye.
Umbuzo: Ingabe amafutha e-monounsaturated angadliwa abantu abanezimo zempilo ezivele zikhona?
A: Impela!Amafutha e-monounsaturated anenzuzo kubantu abanesifo sikashukela noma i-metabolic syndrome, njengoba angasiza ukulawula amazinga kashukela egazini futhi athuthukise ukuzwela kwe-insulin.Kodwa-ke, kuhlala kunconywa ukuthi ubonane nochwepheshe bezokunakekelwa kwempilo ukuze uthole iseluleko esiqondene nawe sokudla.
Umshwana wokuzihlangula: Lesi sihloko esolwazi oluvamile kuphela futhi akufanele sithathwe njengeseluleko sezokwelapha.Olunye ulwazi lokuthunyelwe kwebhulogi luvela ku-inthanethi futhi alusebenzi.Le webhusayithi inomthwalo wemfanelo kuphela wokuhlunga, ukufometha kanye nokuhlela ama-athikili.Injongo yokudlulisa ulwazi olwengeziwe ayisho ukuthi uyavumelana nemibono yayo noma uqinisekise ubuqiniso bokuqukethwe kwayo.Hlala uthintana nochwepheshe bezempilo ngaphambi kokusebenzisa noma yiziphi izithasiselo noma wenze izinguquko ohlelweni lwakho lokunakekelwa kwezempilo.
Isikhathi sokuthumela: Oct-13-2023
