Amafutha agcwele i-monounsaturated angamafutha anempilo anikeza izinzuzo ezahlukene zezempilo futhi ayingxenye ebalulekile yokudla okunempilo nokulinganiselayo. Akhuthaza impilo yenhliziyo ngokunciphisa amazinga e-cholesterol embi, asize ekulawuleni amazinga kashukela egazini, anciphise ukuvuvukala futhi asekele ukuphathwa kwesisindo. Ngokufaka amafutha agcwele i-monounsaturated ekudleni kwethu, singathuthukisa impilo yethu iyonke futhi sinciphise ingozi yezifo ezingamahlalakhona. Khumbula ukudla la mafutha ngokulinganisela njengengxenye yokudla okulinganiselayo ukuze uthole imiphumela emihle kakhulu.
Amafutha ayingxenye ebalulekile yomzimba womuntu, kungakhathaliseki ukuthi izinga lokushisa lomzimba noma ukulawula isisindo, futhi ukugcina amazinga amafutha amahle futhi anempilo emzimbeni kubaluleke kakhulu empilweni yesikhathi eside.
Amafutha amathathu avame kakhulu ekudleni kwethu amafutha agcwele, amafutha angagcwele, kanye namafutha angagcwele. Ngayinye inemisebenzi nezinzuzo ezahlukene.
Amafutha agcwele i-monounsaturated, aziwa nangokuthi amafutha anempilo, angamafutha okudla atholakala ekudleni okuhlukahlukene okuwuketshezi ekamelweni lokushisa kodwa aqina uma efakwa efrijini. Ngokwekhemikhali, amafutha agcwele i-monounsaturated ayi-fatty acid enesibopho esisodwa esiphindwe kabili ku-fatty acid chain kanti okusele kuyizibopho ezilodwa. Lokhu kuhlukile kumafutha agcwele i-saturated, angenazo izibopho eziphindwe kabili, kanye namafutha agcwele i-polyunsaturated, aqukethe izibopho eziphindwe kabili eziningi.
Amafutha agcwele i-monounsaturated anikeza izinzuzo eziningi emizimbeni yethu futhi avame ukunconywa njengenye yezingxenye ezibalulekile zokudla okunempilo ngenxa yekhono lawo lokuthuthukisa impilo yenhliziyo, ukulawula amazinga e-cholesterol kanye nokunikeza umthombo wamandla ozinzile.
Imithombo yamafutha agcwele amafutha aqukethe amafutha aqukethe amafutha emifino ahlukahlukene, njengamafutha omnqumo, amafutha e-canola, kanye namafutha esesame. Ama-avokhado, amantongomane (afana nama-alimondi, amantongomane, nama-cashew), kanye nembewu (njengembewu yelanga kanye nembewu yethanga) nawo ayimithombo emihle yamafutha agcwele amafutha aqukethe ...
1. Impilo yenhliziyo
Ukudla amafutha agcwele i-monounsaturated kuye kwahlotshaniswa njalo nempilo yenhliziyo ethuthukisiwe. Ucwaningo lubonisa ukuthi amafutha agcwele i-monounsaturated anganciphisa amazinga e-LDL cholesterol, aziwa kakhulu ngokuthi i-cholesterol embi. Amazinga aphezulu e-LDL cholesterol angavimba imithambo yegazi futhi aholele esifweni senhliziyo nesifo sohlangothi. Kodwa-ke, amafutha agcwele i-monounsaturated aboniswe ukuthi andisa i-HDL cholesterol, eyaziwa nangokuthi i-cholesterol enhle, ekugcineni ethuthukisa isimo se-cholesterol iyonke.
Ngaphezu kwalokho, ucwaningo olwanyatheliswa kuyi-Journal of Nutrition lugxile ekuveleni kwe-atrial fibrillation, isifo esivamile senhliziyo esihambisana nokuncipha kokugeleza kwegazi enhliziyweni, kwabesifazane abanesifo senhliziyo. Imiphumela iphakamisa ukuxhumana phakathi kokudla okunempilo kwamafutha kanye nengozi encishisiwe ye-atrial fibrillation.
Ngakho-ke, ukudla ukudla okucebile ngamafutha agcwele i-monounsaturated kungasiza ekugcineni amazinga e-cholesterol anempilo futhi kunciphise ingozi yezifo ezihlobene nenhliziyo.
2. Nciphisa ingozi yesifo sikashukela sohlobo 2
Amafutha agcwele i-monounsaturated alawula amazinga kashukela egazini, ngakho-ke ukudla amafutha agcwele i-monounsaturated kunganciphisa ingozi yesifo sikashukela sohlobo 2. Izifundo eziningi zikhombisile ukuthi ukudla okucebile ngamafutha agcwele i-monounsaturated kungathuthukisa ukuzwela kwe-insulin futhi kunciphise ingozi yesifo sikashukela sohlobo 2 uma kuqhathaniswa nokudla okucebile ngama-carbohydrate noma amafutha agcwele.
Ngokufaka la mafutha anempilo ekudleni kwakho, ungasiza ekulawuleni amazinga kashukela egazini futhi uthuthukise ukuzwela kwe-insulin. Ngaphezu kwalokho, amafutha angagcwalisiwe angasiza ekulawuleni isisindo, okuyisici esibalulekile ekuvimbeleni nasekulawuleni isifo sikashukela.
3. Ukulawula isisindo
Ngokuphambene nenkolelo evamile, amafutha angadlala indima enenzuzo ekulawuleni isisindo. Nakuba amafutha angenawo amafutha amaningi ewuhlobo lwamafutha, kuye kwabonakala ukuthi angasiza ekunciphiseni isisindo futhi avimbele ukukhuluphala. Amafutha angenawo amafutha amaningi, uma edliwa ngokulinganisela, empeleni angasiza ekunciphiseni isisindo nasekulondolozeni isisindo.
Lokhu kungenzeka ngoba kukhuthaza imizwa yokugcwala nokwaneliseka, kunciphisa ukudla ngokweqile. Ngaphezu kwalokho, amafutha agcwele umzimba asiza ekuqiniseni amazinga kashukela egazini, avimbele ukwanda okungazelelwe okungaholela ekufiseni ukudla ngokweqile. Ukufaka amafutha agcwele umzimba ekudleni kwakho kungakusiza uzizwe usuthi isikhathi eside futhi kunciphise amathuba okudla ukudla okungenampilo, okunama-calorie amaningi.
4. Izakhiwo zokulwa nokuvuvukala
Ukuvuvukala okungapheli kuhlotshaniswa nezinkinga eziningi zempilo, okuhlanganisa isifo senhliziyo, isifo sikashukela, isifo samathambo, nokuningi. Amafutha agcwele i-monounsaturated anezakhiwo zokulwa nokuvuvukala futhi asiza ekunciphiseni ukuvuvukala emzimbeni wonke, enikeza izinzuzo eziningi zezempilo. Asiza futhi ekukhiqizeni amakhemikhali alwa nokuvuvukala, okusiza kakhulu ukuzivikela kwemvelo komzimba ekuvuvukeni. Ukwengeza ukudla okufana namafutha omnqumo, ama-avokhado, namantongomane kungasiza ekulweni nokuvuvukala futhi kukhuthaze impilo iyonke.
5. Thuthukisa ukumuncwa kwezakhamzimba:
Amanye amavithamini namaminerali abalulekile ayancibilika emafutheni, okusho ukuthi adinga amafutha ukuze amuncwe kahle ngumzimba. Amafutha agcwele akhuthaza ukumuncwa kwalezi zinto, okuhlanganisa amavithamini A, D, E kanye no-K. Ezifundweni zezilwane, amafutha agcwele anika amandla amathambo ukumunca i-calcium kahle, okuholela emathanjeni aqinile kanye nokunciphisa ukukhula kwamathambo aqhekekile kanye nezifo ezifana ne-osteoporosis. Ngokufaka amafutha agcwele agcwele ekudleni kwakho, ungaqinisekisa ukuthi umzimba wakho ubamba futhi usebenzise kahle lezi zakhi ezibalulekile ukukhuthaza impilo yonke kanye nenhlalakahle.
6. Thuthukisa isimo sengqondo
Ukudla amafutha amaningi angagcwali kungakuhle esimweni sakho sengqondo. Ubuchopho budinga amafutha abalulekile ukuze busebenze kahle, kanti amafutha angagcwali ahlinzeka ngezakhamzimba ezibalulekile empilweni yobuchopho. Ukufaka esikhundleni samafutha agcwele ngamafutha angagcwali ekudleni kwakho kunganciphisa amazinga entukuthelo futhi kwandise umsebenzi womzimba wansuku zonke kanye nokusetshenziswa kwamandla okuphumula, okusho ukuthi ushisa amakhalori amaningi ngenkathi uphumule.
Lokhu kungase kube ngenxa yokusebenza kwe-dopamine emzimbeni. I-Dopamine kumele isebenze ukuze uzizwe imizwa yokwaneliseka nenjabulo, futhi amazinga aphezulu amafutha agcwele ekudleni avimbela izimpawu zenjabulo ze-dopamine ebuchosheni. Ngakho-ke ukufaka ukudla okufana nezinhlanzi ezinamafutha, amantongomane nembewu ekudleni kwakho kungakhulisa amandla obuchopho bakho futhi kuthuthukise impilo yakho yengqondo.
Funda ngamafutha e-polyunsaturated
Amafutha e-Polyunsaturated, aziwa kakhulu ngokuthi i-PUFA, uhlobo lwamafutha okudla atholakala emafutheni emifino, imbewu, amantongomane kanye nezinhlanzi ezinamafutha. Lawa mafutha acebile ngama-acid abalulekile anamafutha, njenge-omega-3 kanye ne-omega-6, imizimba yethu engenakukwazi ukuwakhiqiza yodwa. Ama-acid anamafutha e-Omega-3 afundwa kabanzi ukuze kutholakale amandla awo okunciphisa ukuvuvukala, ukwehlisa umfutho wegazi, kanye nokusekela impilo yenhliziyo nemithambo yegazi. Atholakala ezinhlanzini ezinamafutha njenge-salmon, i-trout kanye ne-sardine, kanye nasembewu ye-flax, imbewu ye-chia kanye nama-walnuts. Ngakolunye uhlangothi, ama-acid anamafutha e-omega-6, yize nawo ebaluleke kakhulu, kufanele adliwe ngokulinganisela njengoba ukudla ngokweqile kungakhuthaza ukuvuvukala futhi kwandise ingozi yezifo ezithile.
Hlola amafutha angenawo usawoti
Amafutha angenawo usawoti (i-MUFA), avame ukutholakala emafutheni omnqumo, kuma-avokhado, kumantongomane kanye nasembewini, angenye yamafutha anempilo. Ucwaningo lubonisa ukuthi ama-fatty acid angenawo usawoti angasiza ekwandiseni amazinga e-cholesterol "amahle" ngenkathi enciphisa i-cholesterol "embi", ekugcineni athuthukise impilo yenhliziyo. Ngaphezu kwalokho, amafutha angenawo usawoti acebile ngama-antioxidants, azuzisa ukusebenza kobuchopho futhi asiza ekuvimbeleni ukwehla kwengqondo okuhlobene nokuguga. Ama-avokhado namantongomane acebile nge-vitamin E futhi aqukethe amaminerali ahlukahlukene kanye nama-phytochemicals anikela empilweni iyonke.
Ingabe enye ingcono kunenye?
Uma kukhulunywa ngamafutha e-polyunsaturated vs. amafutha e-monounsaturated, akukho okuphumelela okucacile, njengoba zombili izinhlobo zamafutha zinikeza izinzuzo zezempilo ezihlukile. Ukufaka amafutha ahlukahlukene anempilo ekudleni kwakho kuyisihluthulelo sokugcina impilo enhle. Indlela elinganiselayo iyanconywa, kufaka phakathi ingxube emaphakathi yamafutha e-polyunsaturated kanye ne-monounsaturated. Faka esikhundleni samafutha agcwele angenampilo kanye nama-trans lawa mafutha anempilo ngokupheka ngamafutha omnqumo, ukudla amantongomane, nokufaka izinhlanzi ezinamafutha ohlelweni lwakho lokudla lwamasonto onke.
Eminye yemithombo engcono kakhulu yamafutha angenawo usawoti yile:
● Umnqumo
● Ukwatapheya
● Amafutha omnqumo
● I-almond
● I-Salmon
● ushokoledi omnyama
● Imbewu, okuhlanganisa imbewu ye-flax kanye nembewu ye-chia
● Amafutha adliwayo, okuhlanganisa amafutha e-peanut namafutha e-rapeseed
● Amantongomane, okuhlanganisa amantongomane nama-cashew
Sekukonke, amafutha angagcwele ayingxenye ebalulekile yokudla okunempilo. Ngokufaka ukudla okucebile ngamafutha angagcwele agcwele ekudleni kwakho kwansuku zonke njengengxenye yohlelo lokudla oluhlukahlukene nolulinganiselayo, singathuthukisa impilo yenhliziyo, silawule amazinga e-cholesterol futhi sisekele ukuphathwa kwesisindo.
Kuhle ukusho lokhoi-oleoylethanolamide (OEA), etholakala ku-omega-9 monounsaturated fatty acid oleic acid, iyi-fatty acid derivative evela ngokwemvelo etholakala ngokuyinhloko esigabeni sama-molecule e-lipid abizwa ngokuthi ama-endocannabinoids. Ikhiqizwa ezicutshini ezahlukahlukene emzimbeni, kufaka phakathi amathumbu amancane, isibindi, kanye nezicubu ezinamafutha.
I-OEA idlala indima ebalulekile ekulawuleni izinqubo ezahlukahlukene zomzimba, ikakhulukazi isifiso sokudla, isisindo somzimba, ukugaya amafutha emzimbeni, ukuvuvukala, ukuqonda ubuhlungu, ukuvikela izinzwa, kanye nempilo yenhliziyo.
U: Kufanele kudliwe amafutha angakapheki nsuku zonke?
A: I-American Heart Association incoma ukuthi iningi lamafutha adliwa nsuku zonke kufanele avele kumafutha agcwele kanye nanamafutha agcwele. Hlosa ukufaka esikhundleni samafutha agcwele kanye namafutha aguquliwe ekudleni ngalezi zinketho ezinempilo ngenkathi unamathela ezidingweni zamakhalori zomuntu ngamunye.
U: Ingabe amafutha angenawo amafutha angadliwa ngabantu abanezinkinga zempilo ezikhona kakade?
A: Impela! Amafutha agcwele i-monounsaturated awusizo kubantu abanesifo sikashukela noma i-metabolic syndrome, njengoba engasiza ekulawuleni amazinga kashukela egazini futhi athuthukise ukuzwela kwe-insulin. Kodwa-ke, kunconywa njalo ukubonisana nochwepheshe wezempilo ukuze uthole iseluleko sokudla esiqondene nawe.
Isixwayiso: Lesi sihloko senzelwe ulwazi olujwayelekile kuphela futhi akufanele sithathwe njenganoma yisiphi iseluleko sezokwelapha. Olunye ulwazi lweposi lebhulogi luvela kwi-inthanethi futhi alulona ochwepheshe. Le webhusayithi inesibopho sokuhlunga, ukufometha nokuhlela izihloko kuphela. Inhloso yokudlulisa ulwazi olwengeziwe akusho ukuthi uyavumelana nemibono yayo noma uqinisekisa ubuqiniso bokuqukethwe kwayo. Njalo xhumana nochwepheshe wezempilo ngaphambi kokusebenzisa noma yiziphi izithasiselo noma ukwenza izinguquko ohlelweni lwakho lokunakekelwa kwempilo.
Isikhathi sokuthunyelwe: Okthoba-13-2023
