Mafuta anonzi monounsaturated mafuta ane hutano anopa hutano hwakasiyana-siyana uye chikamu chinokosha chekudya kwakanaka, kwakadzikama. Vanosimudzira hutano hwemoyo nekudzikisa yakashata cholesterol mazinga, kubatsira kudzora mazinga eshuga, kuderedza kuzvimba uye kutsigira uremu. Nekuisa mafuta emonounsaturated mukudya kwedu, tinogona kusimudzira hutano hwedu hwese uye kuderedza njodzi yechirwere chisingaperi. Rangarira kushandisa mafuta aya zvine mwero sechikamu chekudya kwakaringana kuti uwane mibairo yakanaka.
Mafuta chikamu chakakosha chemuviri wemunhu, ingave tembiricha yemuviri kana kutonga uremu, uye kuchengetedza zvakanaka, mazinga emafuta ane hutano mumuviri kwakakosha zvakanyanya kune hutano hwenguva refu.
Mafuta matatu anonyanya kuzivikanwa mukudya kwedu mafuta akazara, monounsaturated mafuta, uye polyunsaturated mafuta. Mumwe nomumwe ane mabasa akasiyana uye mabhenefiti.
Mafuta emonounsaturated, anozivikanwawo semafuta ane hutano, ndiwo mafuta ezvokudya anowanikwa mune zvakasiyana-siyana zvekudya zvinenge zvinwiwa pane tembiricha yekamuri asi anoomesa kana mufiriji. Mukutaura kwemakemikari, mafuta emonounsaturated mafuta ane asidhi ine kaviri chisungo mufatty acid cheni uye inosara iri mabhondi ega. Izvi zvakasiyana nemafuta akazara, ayo asina zvisungo zvakapetwa kaviri, uye mafuta e-polyunsaturated, ane zvisungo zvakawanda.
Mafuta emonounsaturated anopa zvikomborero zvakawanda kumitumbi yedu uye anowanzoonekwa sechimwe chezvikamu zvakakosha zvekudya zvine utano nekuda kwekukwanisa kwavo kuvandudza hutano hwemwoyo, kudzora cholesterol uye kupa simba rakagadzikana remasimba.
Mabviro emafuta emonounsaturated anosanganisira mafuta emiriwo akasiyana, akadai semafuta omuorivhi, mafuta ecanola, uye sesame mafuta. Avocados, nzungu (zvakadai semaamanda, nzungu, uye cashews), uye mhodzi (dzakadai semhodzi dzesunflower nemhodzi dzenhanga) zvakare manyuko akanaka emafuta emonounsaturated. Zvisinei, zvakakosha kuyeuka kuti kunyange zvazvo mafuta e-monounsaturated ane zvakawanda zvehutano, anofanirwa kuramba achipedzwa zvine mwero sechikamu chekudya kwakakwana.
1. Utano hwemwoyo
Monounsaturated mafuta kudya kwave kuchigara kwakabatana nekuvandudzwa kwehutano hwemoyo. Tsvagiridzo inoratidza kuti mafuta emonounsaturated anogona kuderedza LDL cholesterol mazinga, anowanzozivikanwa seyakaipa cholesterol. Yakakwira yeLDL cholesterol inogona kuvhara tsinga uye kutungamirira kuhosha yemwoyo uye sitiroko. Nekudaro, mafuta emonounsaturated akaratidzwa kuwedzera HDL cholesterol, inozivikanwawo seyakanaka cholesterol, pakupedzisira inovandudza huwandu hwecholesterol.
Uyezve, chidzidzo chakabudiswa mu Journal of Nutrition chakanangana nekuitika kweatrial fibrillation, chirwere chemwoyo chinowanzobatanidzwa nekuderera kweropa kumwoyo, muvakadzi vane chirwere chemwoyo. Migumisiro inoratidza kubatana pakati pekudya kwemafuta ane hutano uye kuderedzwa kwengozi yeatrial fibrillation.
Nokudaro, kudya zvokudya zvakapfuma mumafuta anonzi monounsaturated zvinogona kubatsira kuchengetedza utano hwakanaka hwecholesterol uye kuderedza ngozi yezvirwere zvine chokuita nemoyo.
2. Deredza njodzi yerudzi rwechipiri chirwere cheshuga
Mafuta emonounsaturated anogadzirisa mazinga eshuga, saka kudya mafuta anonzi monounsaturated kunogona kuderedza njodzi yechirwere cheshuga chechipiri. Ongororo dzakawanda dzakaratidza kuti kudya kwakapfuma mumafuta emonounsaturated kunogona kuvandudza insulin senitivity uye kuderedza njodzi yerudzi rwe 2 chirwere cheshuga kana zvichienzaniswa nekudya kwakapfuma mumacarbohydrates kana mafuta akazara.
Nekubatanidza aya mafuta ane hutano mukudya kwako, unogona kubatsira kudzora mazinga eshuga yeropa uye kuvandudza insulin senitivity. Uyezve, mafuta anonzi monounsaturated anogona kubatsira nekudzora uremu, chinhu chikuru mukudzivirira nekugadzirisa chirwere cheshuga.
3. Kutarisira uremu
Kusiyana nekutenda kwakakurumbira, mafuta anogona kuita basa rinobatsira mukudzora uremu. Kunyange zvazvo mafuta anonzi monounsaturated ari rudzi rwemafuta, akaratidzwa kubatsira kuderedza uremu uye kudzivirira kuwedzera uremu. Mafuta emonounsaturated, kana akadyiwa zvine mwero, anogona chaizvo kubatsira kuderedza uremu uye kuchengetedza uremu.
Izvi zvinogona kunge zviri nekuti zvinosimudzira manzwiro ekuzara uye kugutsikana, kuderedza zvakanyanya kushandiswa kwekudya. Pamusoro pezvo, mafuta emonounsaturated anobatsira kudzikamisa mazinga eshuga yeropa, kudzivirira kamwe kamwe maspikes anogona kutungamira kushuva uye kudyisa. Kusanganisira monounsaturated mafuta mukudya kwako kunogona kukubatsira kuti unzwe wakaguta kwenguva yakareba uye kuderedza mukana wekudya zvisina kunaka, high-calorie foods.
4. Anti-inflammatory properties
Kuzvimba kusingaperi kwakabatana nematambudziko mazhinji ehutano, anosanganisira chirwere chemoyo, chirwere cheshuga, arthritis, nezvimwe. Mafuta emonounsaturated ane anti-inflammatory properties uye anobatsira kuderedza kuzvimba mumuviri wose, achipa hutano hwakawanda. Ivo zvakare vanobatsira kugadzira anti-kuzvimba komisheni, zvichiwedzera kubatsira kudzivirira kwemuviri kubva kuzvimba. Kuwedzera zvikafu zvakaita semafuta omuorivhi, avocados, uye nzungu zvinogona kubatsira kurwisa kuzvimba uye kukurudzira hutano hwese.
5. Wedzera kutorwa kwezvikafu:
Mamwe mavhitaminzi anokosha nemaminerari anonyungudika, zvichireva kuti anoda kuti mafuta apinde zvakanaka nemuviri. Mafuta anonzi monounsaturated anokurudzira kutorwa kwezvinhu izvi, kusanganisira mavhitaminzi A, D, E uye K. Muzvidzidzo zvemhuka, mafuta anonzi monounsaturated anoita kuti mapfupa atore calcium zvakanaka, izvo zvinoita kuti mapfupa awedzere uye kuderera kwekukura kwemapfupa uye zvirwere zvakadai se osteoporosis. . Nekusanganisira mafuta emonounsaturated mukudya kwako, unogona kuve nechokwadi kuti muviri wako Unobata uye kushandisa izvi zvakakosha zvinovaka muviri kusimudzira hutano hwese uye kugara zvakanaka.
6. Kuvandudza mafungiro
Kudya mamwe mafuta e-monounsaturated kunogonawo kuva kwakanaka kune mafungiro ako. Uropi hunoda mafuta akakosha kuti ashande zvakanaka, uye mafuta emonounsaturated anopa chikafu chakakosha chehutano hwehuropi. Kutsiva mafuta akazara nemafuta emonounsaturated mukudya kwako kunogona kuderedza kutsamwa uye kuwedzera kuita kwezuva nezuva uye kuzorora kwesimba rekushandisa, zvichireva kuti unopisa macalorie akawanda uchizorora.
Izvi zvinogona kunge zvakakonzerwa nechikamu chekushandiswa kwe dopamine mumuviri. Dopamine inofanira kuitwa kuti inzwe manzwiro ekugutsikana uye mufaro, uye mazinga akakwirira emafuta akazara muzvokudya anodzivisa dopamine zviratidzo zvekufara kuuropi. Saka kusanganisira chikafu chakaita sehove dzine mafuta, nzungu uye mhodzi mukudya kwako zvinogona kuwedzera simba rehuropi hwako uye kuwedzera hutano hwepfungwa.
Dzidza nezve polyunsaturated mafuta
Polyunsaturated mafuta, anowanzozivikanwa sePUFA, rudzi rwemafuta ekudya anowanikwa mumafuta emiriwo, mhodzi, nzungu uye hove dzine mafuta. Aya mafuta akapfuma mumafuta anokosha anokosha, akadai se omega-3 uye omega-6, iyo miviri yedu isingagoni kubereka yega. Omega-3 fatty acids inodzidzwa zvakanyanya nekuda kwekugona kwavo kuderedza kuzvimba, kuderera kweropa, uye kutsigira hutano hwemoyo. Iwo akawanda muhove dzine mafuta senge salmon, trout uye sardines, pamwe neflaxseeds, chia mhodzi uye walnuts. Nekune rimwe divi, omega-6 fatty acids, nepo ichikoshawo, inofanirwa kudyiwa zvine mwero sezvo kudyisa zvakanyanya kunogona kukurudzira kuzvimba uye kuwedzera njodzi yezvimwe zvirwere.
Ongorora monounsaturated mafuta
Monounsaturated mafuta (MUFA), anowanzo kuwanikwa mumafuta emuorivhi, avocados, nzungu uye mhodzi, mamwe mafuta ane utano. Tsvagiridzo inoratidza kuti monounsaturated fatty acids inogona kubatsira kuwedzera "yakanaka" cholesterol mazinga nekuderedza "yakaipa" cholesterol, pakupedzisira inovandudza hutano hwemoyo. Pamusoro pezvo, mafuta emonounsaturated akapfuma mune antioxidants, ayo anobatsira huropi basa uye anobatsira kudzivirira zera-ane hukama nekuziva kuderera. Avocados uye nzungu dzakapfuma mu vitamin E uye dzinewo zvakasiyana-siyana zvemaminerari uye phytochemicals inobatsira kuhutano hwese.
Imwe iri nani pane imwe here?
Kana zvasvika kumafuta e-polyunsaturated vs. monounsaturated mafuta, hapana anokunda akajeka, sezvo marudzi ose emafuta anopa hutano hwakasiyana. Kusanganisira mafuta akasiyana-siyana ane hutano mukudya kwako ndicho chinhu chinokosha pakuchengetedza hutano hwakakwana. Nzira yekuenzanisa inokurudzirwa, kusanganisira musanganiswa wepakati we polyunsaturated uye monounsaturated mafuta. Tsiva mafuta akazara asina hutano nemafuta ane hutano nekubika nemafuta emuorivhi, kudya nzungu, uye nekuisa hove dzine mafuta muchirongwa chako chekudya chevhiki nevhiki.
Mamwe emhando dzakanakisa dzemafuta monounsaturated ndeaya:
● Muorivhi
● Avocado
● Mafuta omuorivhi
● Almond
● Salmon
● Chokoreti yakasviba
● Mbeu, kusanganisira flaxseeds uye chia mbeu
● Mafuta anodyika, anosanganisira peanut oil nerapeseed
● Nzungu, kusanganisira nzungu necashews
Pakazara, monounsaturated mafuta chikamu chinokosha chekudya kune utano. Nekuwedzera zvikafu zvakapfuma mumafuta ane monounsaturated pakudya kwako kwezuva nezuva sechikamu chezvakasiyana uye zvine mwero chirongwa chekudya, tinogona kuvandudza hutano hwemoyo, kudzora cholesterol mazinga uye kutsigira uremu kutonga.
Zvakakodzera kutaura izvozvoOleoylethanolamide (OEA), yakabva kune omega-9 monounsaturated fatty acid oleic acid, inowanzoitika inogadzika mafuta ane acid derivative iyo inonyanya kuve yekirasi ye lipid molecules inonzi endocannabinoids. Inogadzirwa mumhando dzakasiyana-siyana dzemuviri, kusanganisira ura, chiropa, uye mafuta.
OEA inobata basa rakakosha mukugadzirisa zvakasiyana-siyana zvemuviri, kunyanya kuda kudya, uremu hwemuviri, lipid metabolism, kuzvimba, kuona marwadzo, neuroprotection, uye hutano hwemoyo.
Mubvunzo: Yakawanda sei mafuta anonzi monounsaturated anofanira kudyiwa zuva nezuva?
A: IAmerican Heart Association inokurudzira kuti huwandu hwemafuta ezuva nezuva hunofanira kubva kune monounsaturated uye polyunsaturated mafuta. Vavarira kutsiva akazara uye achinja mafuta mukudya neaya ane hutano sarudzo uchiomerera kune yega calorie zvinodiwa.
Mubvunzo: Mafuta emonounsaturated anogona kudyiwa nevanhu vane hutano hwakagara huripo here?
A: Ndizvozvo! Mafuta emonounsaturated anobatsira kune vanhu vane chirwere cheshuga kana metabolic syndrome, sezvo vanogona kubatsira kugadzirisa mazinga ehuga uye kuvandudza insulin senitivity. Nekudaro, zvinogara zvichikurudzirwa kubvunzana nenyanzvi yezvehutano kuti uwane zano rekudya.
Disclaimer: Ichi chinyorwa ndecheruzivo rwese chete uye hachifanirwe kutorwa sechero zano rekurapa. Imwe yeruzivo rweblog post runobva kuInternet uye haina hunyanzvi. Iyi webhusaiti inongova nebasa rekugadzirisa, kufomatidza uye kugadzirisa zvinyorwa. Chinangwa chekuendesa rumwe ruzivo hachirevi kuti unobvumirana nemaonero ayo kana kusimbisa uchokwadi hwezvirimo. Nguva dzose bvunza nyanzvi yezvehutano usati washandisa chero chekuwedzera kana kuita shanduko kuhutano hwako hwehutano.
Nguva yekutumira: Oct-13-2023
