Amafutha e-monounsaturated ngamafutha anempilo anika uluhlu lweenzuzo zempilo kwaye ziyinxalenye ebalulekileyo yokutya okunempilo, okunokulinganisela. Bakhuthaza impilo yentliziyo ngokunciphisa amanqanaba e-cholesterol embi, ukunceda ukulawula amanqanaba eswekile yegazi, ukunciphisa ukuvuvukala kunye nokuxhasa ukulawula ubunzima. Ngokufaka amafutha e-monounsaturated kwizidlo zethu, sinokuphucula impilo yethu yonke kwaye sinciphise umngcipheko wesifo esingapheliyo. Khumbula ukusebenzisa la mafutha ngokumodareyitha njengenxalenye yokutya okunokulinganisela ukuze ufumane iziphumo ezilungileyo.
Amafutha yinxalenye ebalulekileyo yomzimba womntu, nokuba bubushushu bomzimba okanye ulawulo lobunzima, kunye nokugcina amanqatha amahle, asempilweni emzimbeni kubaluleke kakhulu kwimpilo yexesha elide.
Awona mafutha mathathu aqhelekileyo ekutyeni kwethu ngamafutha agcweleyo, i-monounsaturated fat, kunye namafutha e-polyunsaturated. Ngamnye unemisebenzi eyahlukeneyo kunye neenzuzo.
Amafutha e-monounsaturated, awaziwa ngokuba ngamafutha anempilo, ngamafutha okutya afumaneka kwiintlobo ezahlukeneyo zokutya okumanzi kwindawo yokushisa kodwa aqina xa kufakwe efrijini. Ukuthetha ngokwekhemikhali, i-monounsaturated fat yi-asidi enamafutha kunye nebhondi enye ephindwe kabini kwikhonkco le-asidi enamafutha kwaye intsalela ibe ziibhondi enye. Oku kwahluke kumafutha ahluthayo, angenayo i-double bonds, kunye namafutha e-polyunsaturated, aqulethe iibhondi eziphindwe kabini.
Amafutha e-monounsaturated abonelela ngeenzuzo ezininzi emizimbeni yethu kwaye ahlala ethathwa njengenye yezinto eziphambili zokutya okunempilo ngenxa yokukwazi ukuphucula impilo yentliziyo, ukulawula amanqanaba e-cholesterol kunye nokubonelela ngomthombo ozinzileyo wamandla.
Imithombo yamafutha e-monounsaturated ibandakanya ioyile yemifuno eyahlukeneyo, njengeoyile yomnquma, ioli yecanola, kunye neoyile yesesame. Iiavokhado, amandongomane (afana neealmondi, amandongomane, neecashews), kunye nembewu (enjengembewu kajongilanga kunye nembewu yethanga) nazo ziyimithombo ebalaseleyo yamafutha emonounsaturated. Nangona kunjalo, kubalulekile ukukhumbula ukuba ngelixa amafutha e-monounsaturated aneenzuzo ezininzi zempilo, kufuneka asetyenziswe ngokumodareyitha njengenxalenye yokutya okunokulinganisela.
1. Impilo yentliziyo
I-monounsaturated fat intake iye yadibaniswa ngokuqhubekayo kwimpilo yentliziyo ephuculweyo. Uphando lubonisa ukuba amafutha e-monounsaturated anokunciphisa amanqanaba e-cholesterol ye-LDL, eyaziwa ngokuba yi-cholesterol embi. Amanqanaba aphezulu e-LDL cholesterol anokuthi avale imithambo kwaye akhokelela kwisifo sentliziyo kunye ne-stroke. Nangona kunjalo, amafutha e-monounsaturated abonakaliswe ukwandisa i-cholesterol ye-HDL, eyaziwa ngokuba yi-cholesterol enhle, ekugqibeleni iphucula imeko ye-cholesterol epheleleyo.
Ukongezelela, uphando olupapashwe kwi-Journal of Nutrition lugxininise kwisehlo se-fibrillation ye-atrial, ingxaki eqhelekileyo yesigqi senhliziyo ehambelana nokunciphisa ukuhamba kwegazi entliziyweni, kubasetyhini abanesifo senhliziyo. Iziphumo zibonisa ikhonkco phakathi kokutya okunempilo okunamafutha kunye nokunciphisa umngcipheko we-fibrillation ye-atrial.
Ngoko ke, ukutya ukutya okutyebileyo ngamafutha e-monounsaturated kunokunceda ukugcina amanqanaba e-cholesterol enempilo kunye nokunciphisa umngcipheko wezifo ezinxulumene nentliziyo.
2. Ukunciphisa umngcipheko wohlobo lwe-2 yeswekile
Amafutha e-monounsaturated alawula amanqanaba eswekile yegazi, ngoko ke ukutya amafutha e-monounsaturated kunokunciphisa umngcipheko we-2 yeswekile. Uphononongo oluninzi lubonise ukuba ukutya okutyebileyo ngamafutha e-monounsaturated kunokuphucula ubuntununtunu be-insulin kunye nokunciphisa umngcipheko wohlobo lwe-2 yeswekile xa kuthelekiswa nokutya okutyebileyo kwiicarbohydrates okanye ngamafutha agcweleyo.
Ngokudibanisa la mafutha anempilo kwisidlo sakho, unokunceda ukulawula amanqanaba eswekile yegazi kunye nokuphucula uvakalelo lwe-insulin. Ukongezelela, amafutha e-monounsaturated anokunceda ekulawuleni ubunzima, eyona nto ibalulekileyo ekukhuseleni nasekulawuleni isifo seswekile.
3. Ulawulo lobunzima
Ngokuchasene neenkolelo ezidumileyo, amanqatha anokudlala indima enenzuzo ekulawuleni ubunzima. Nangona i-fat monounsaturated luhlobo lwamanqatha, lubonakaliswe ukunceda ukunciphisa umzimba kunye nokuthintela ukuzuza ubunzima. Amafutha e-monounsaturated, xa esetyenziswe ngokumodareyitha, ngokwenene anokunceda ukunciphisa umzimba kunye nokugcina ubunzima.
Oku kungenxa yokuba ikhuthaza iimvakalelo zokuzala kunye nokwaneliseka, ukunciphisa ukusetyenziswa kokutya okugqithisileyo. Ukongeza, amafutha e-monounsaturated anceda ukuzinzisa amanqanaba eswekile yegazi, ukuthintela i-spikes ngequbuliso enokukhokelela kwiminqweno kunye nokutya kakhulu. Ukubandakanya amafutha e-monounsaturated ekutyeni kwakho kunokukunceda uzive ugcwele ixesha elide kwaye unciphise amathuba okutya okungenampilo, ukutya okunekhalori ephezulu.
4. Iimpawu ezichasayo
Ukuvuvukala okungapheliyo kunxulunyaniswa neengxaki ezininzi zempilo, kuquka nesifo senhliziyo, isifo seswekile, isifo samathambo, kunye nokunye. Amafutha e-monounsaturated aneempawu ezichasayo kwaye anceda ukunciphisa ukuvuvukala kuwo wonke umzimba, ukubonelela ngeenzuzo ezininzi zempilo. Zikwanceda ukuvelisa iikhompawundi ezichasene nokudumba, zinceda ngakumbi ukhuseleko lwendalo lomzimba ngokuchasene nokudumba. Ukongeza ukutya okufana neoli yeoli, i-avocados, kunye namantongomane kunokunceda ukulwa nokuvuvukala nokukhuthaza impilo yonke.
5. Ukuphucula ukufunxa izondlo:
Ezinye iivithamini eziyimfuneko kunye neeminerali zinyibilika ngamanqatha, nto leyo ethetha ukuba zifuna ukuba amanqatha afunxwe kakuhle ngumzimba. Amafutha e-monounsaturated akhuthaza ukufunxwa kwezi zinto, kubandakanywa iivithamini A, D, E kunye ne-K. Kwizifundo zezilwanyana, i-monounsaturated fats yenza amathambo afumane i-calcium ngokufanelekileyo, okubangela ukuba amathambo anzima kunye nokunciphisa ukuphuhliswa kwamathambo kunye nezifo ezifana ne-osteoporosis. . Ngokubandakanya amafutha e-monounsaturated ekutyeni kwakho, unokuqinisekisa ukuba umzimba wakho Ufunxa ngokufanelekileyo kwaye usebenzise ezi zondlo zibalulekileyo ukukhuthaza impilo yonke kunye nokuphila kakuhle.
6. Phucula imo
Ukutya amanqatha amaninzi e-monounsaturated nako kunokuba kuhle kwimo yakho. Ingqondo ifuna amafutha ayimfuneko ukuze asebenze ngokufanelekileyo, kwaye amafutha e-monounsaturated abonelela ngezondlo ezibalulekileyo kwimpilo yengqondo. Ukutshintsha amanqatha ahluthayo ngamafutha e-monounsaturated ekutyeni kwakho kunokunciphisa amanqanaba omsindo kunye nokwandisa umsebenzi womzimba wemihla ngemihla kunye nokuphumla kwenkcitho yamandla, oku kuthetha ukuba utshisa iikhalori ezininzi ngelixa uphumle.
Oku kunokuba ngenxa yenxalenye yokusebenza kwe-dopamine emzimbeni. I-Dopamine kufuneka ivulwe ukuze uve iimvakalelo zokwaneliseka kunye nolonwabo, kwaye amanqanaba aphezulu amafutha ahluthayo ekutyeni athintela imiqondiso yolonwabo ye-dopamine kwingqondo. Ke ukubandakanya ukutya okunje ngentlanzi enamafutha, amandongomane kunye nembewu ekutyeni kwakho kunokonyusa amandla akho engqondo kwaye kuphucule impilo yakho yengqondo.
Funda ngamafutha e-polyunsaturated
I-Polyunsaturated fat, eyaziwa ngokuba yi-PUFA, luhlobo lwamafutha okutya afumaneka kwi-oyile yemifuno, imbewu, amantongomane kunye neentlanzi ezinamafutha. La mafutha atyebile kwii-acids eziyimfuneko, ezifana ne-omega-3 kunye ne-omega-6, imizimba yethu ayikwazi ukuyivelisa ngokwayo. I-Omega-3 fatty acids ifundwe ngokubanzi ngenxa yamandla abo okunciphisa ukudumba, ukuthoba uxinzelelo lwegazi, kunye nokuxhasa impilo yentliziyo. Zininzi kwiintlanzi ezinamafutha afana nesalmon, i-trout kunye nesardadi, kunye ne-flaxseeds, imbewu ye-chia kunye ne-walnuts. Ngakolunye uhlangothi, i-omega-6 fatty acids, ngelixa iyimfuneko, kufuneka isetyenziswe ngokumodareyitha njengoko ukutya okugqithisileyo kunokukhuthaza ukuvuvukala kunye nokwandisa umngcipheko wezifo ezithile.
Jonga amafutha e-monounsaturated
Amafutha e-Monounsaturated (MUFA), afumaneka ngokuqhelekileyo kwioli yeoli, i-avocados, amantongomane kunye nembewu, enye inqatha enempilo. Uphando lubonisa ukuba i-monounsaturated fatty acids inokunceda ukwandisa amanqanaba e-cholesterol "elungileyo" ngelixa inciphisa i-cholesterol "embi", ekugqibeleni iphucule impilo yentliziyo. Ukongeza, amafutha e-monounsaturated atyebile kwi-antioxidants, enceda ukusebenza kwengqondo kwaye inceda ukuthintela ukwehla kwengqondo okunxulumene neminyaka. I-avocados kunye namantongomane zizityebi kwi-vitamin E kwaye ziqulethe iindidi zamaminerali kunye ne-phytochemicals ezifaka isandla kwimpilo yonke.
Ngaba enye ibhetele kunomnye?
Xa kufikwa kumafutha e-polyunsaturated ngokuchasene namafutha e-monounsaturated, akukho ophumeleleyo ocacileyo, njengoko zombini iintlobo zamafutha zibonelela ngeenzuzo zempilo ezizodwa. Ukubandakanya iintlobo ezahlukeneyo zamafutha anempilo kwisidlo sakho singundoqo ekugcineni impilo efanelekileyo. Indlela elungeleleneyo iyacetyiswa, kubandakanywa umxube ophakathi kwamafutha e-polyunsaturated kunye ne-monounsaturated. Faka endaweni yamafutha atyebileyo angenampilo kunye nala mafutha anempilo ngokupheka ngeoyile yomnquma, ukutya amantongomane, kunye nokufaka iintlanzi ezinamafutha kwisicwangciso sakho sokutya seveki.
Eminye yemithombo engcono kakhulu yamafutha e-monounsaturated yile:
● Umnquma
● Ivokhado
● Ioli yomnquma
● Amangile
● Iisalmon
● itshokolethi emnyama
● Imbewu, kuquka i-flaxseeds kunye nembewu ye-chia
● Ioli etyiwayo, kuquka ioli yamandongomane neoli yerapeseed
● Amandongomane, kuquka amandongomane neecashews
Kuko konke, amafutha e-monounsaturated ayinxalenye ebalulekileyo yokutya okunempilo. Ngokufaka ukutya okutyebileyo kumafutha e-monounsaturated kwisidlo sakho semihla ngemihla njengenxalenye yesicwangciso sokutya esihlukeneyo kunye nokulinganisela, sinokuphucula impilo yentliziyo, ukulawula amanqanaba e-cholesterol kunye nokuxhasa ukulawula ubunzima.
Kufanelekile ukukhankanya okoioleoylethanolamide (OEA), ephuma kwi-omega-9 monounsaturated fatty acid oleic acid, yinto eyenzeka ngokwemvelo ye-fatty acid derivative eyona nto iyinxalenye yeklasi ye-lipid molecules ebizwa ngokuba yi-endocannabinoids. Iveliswa kwizicubu ezahlukeneyo emzimbeni, kubandakanywa amathumbu amancinci, isibindi, kunye nezicubu ezinamafutha.
I-OEA idlala indima ebalulekileyo ekulawuleni iinkqubo ezahlukeneyo zomzimba, ngakumbi ukuthanda ukutya, ubunzima bomzimba, i-lipid metabolism, ukuvuvukala, ukuqonda intlungu, ukhuseleko lwe-neuroprotection, kunye nempilo ye-cardiovascular health.
Umbuzo: Mangakanani amafutha e-monounsaturated ekufuneka atyiwe yonke imihla?
A: I-American Heart Association incoma ukuba ininzi yamafutha emihla ngemihla kufuneka ivele kumafutha e-monounsaturated kunye ne-polyunsaturated. Injongo yokuthatha indawo yamafutha ahluthayo kunye ne-trans ekutyeni kunye nolu khetho lunempilo ngelixa unamathela kwiimfuno zekhalori.
Umbuzo: Ngaba amafutha e-monounsaturated angatyiwa ngabantu abaneemeko zempilo esele zikhona?
A: Ngokuqinisekileyo! Amafutha e-monounsaturated aluncedo kubantu abanesifo seswekile okanye isifo se-metabolic, njengoko anokunceda ukulawula amanqanaba eswekile yegazi kunye nokuphucula uvakalelo lwe-insulin. Nangona kunjalo, kusoloko kucetyiswa ukuba udibane nengcali yezempilo ukuze ufumane iingcebiso malunga nokutya.
Ukuziphendulela: Eli nqaku lelolwazi ngokubanzi kuphela kwaye akufanele lithathwe njengeliphi na icebiso lonyango. Olunye ulwazi lweposti yebhlog luvela kwi-Intanethi kwaye alunamsebenzi. Le webhusayithi inoxanduva kuphela lokuhlela, ukufomatha kunye nokuhlela amanqaku. Injongo yokudlulisa ulwazi olongezelelekileyo ayithethi ukuba uyavumelana neembono zayo okanye uqinisekise ubunyani bomxholo wayo. Soloko udibana nengcali yezempilo ngaphambi kokuba usebenzise naziphi na izongezo okanye wenze utshintsho kwirejimeni yokhathalelo lwempilo.
Ixesha lokuposa: Oct-13-2023
