Chokwadi pamusoro pemonounsaturated mafuta

Monounsaturated mafuta imhando yemafuta ekudya. Iyo ndeimwe yemafuta ane hutano, pamwe nemafuta epolyunsaturated. Mafuta eMonounsaturated ane mvura pane tembiricha yemukati, asi tanga kuomesa kana uchitonhora.

Mafuta akazadzwa uye mafuta anotapira akasimba patembiricha yemukati. Aya mafuta asina hutano anogona kuwedzera njodzi yako yechirwere chemwoyo uye mamwe matambudziko ehutano.

Mafuta eMonounsaturated anowanikwa mune zvekudya zvemiti, senge nzungu, makotapeya, nemafuta emiriwo. Kudya zviyero zvine mwero zvemonounsaturated (uye polyunsaturated) mafuta panzvimbo yemafuta akaguta uye anotapudza anogona kubatsira hutano hwako.

Mafuta eMonounsaturated akanaka kune hutano hwako munzira dzinoverengeka:

• Ivo vanogona kubatsira kudzikisa yako LDL (yakaipa) cholesterol mwero. Cholesterol chinhu chakapfava, chine wax chinogona kukonzeresa, kana kuvharika, tsinga (tsinga dzeropa). Kuchengeta mwero weLDL wakaderera kunoderedza ngozi yako yechirwere chemwoyo nesitiroko.
• Mafuta eMonounsaturated anobatsira kukura nekuchengetedza maseru ako.

Muviri wako unoda mamwe mafuta esimba uye mamwe mabasa. Mafuta eMonounsaturated isarudzo ine hutano.

Zvakawanda sei zvaunofanira kuwana zuva rega rega? Heano mazano kubva ku2015-2020 Zvikafu zveDhijitari zvevaAmerican:

• Chinangwa chekutora kwete inopfuura gumi muzana yemakoriori ako ezuva nezuva kubva kumafuta akazara (anowanikwa munyama tsvuku, bota, chizi, nemafuta emukaka akazara) uye mafuta anotapira (anowanikwa muzvikafu zvakagadzirwa). Kwekudya kwe2000 koriori, izvo zvinokwana 140 kusvika ku200 macalorie, kana 16 kusvika 22 gramu pazuva.
• Chengetedza huwandu hwemafuta ekushandisa usapfuure makumi maviri kubva muzana kusvika makumi matatu muzana emakoriori ako ezuva nezuva. Izvi zvinosanganisira monounsaturated uye polyunsaturated mafuta.

Kudya mafuta ane hutano kwakanakira hutano hwako. Asi kudya mafuta akawandisa kunogona kukonzera kuremerwa. Mafuta ese ane 9 macalorie pagiramu yemafuta. Iyi inopfuura zvakapetwa kaviri iyo huwandu hunowanikwa mu makabhohaidhiretsi uye mapuroteni.

Izvo hazvina kukwana kuwedzera chikafu chakakwira mumafuta asina kusaturikwa kuchikafu chakazadzwa nezvikafu zvisina mafuta nemafuta. Pane kudaro, chinja mafuta akazara kana anotapudzwa ane hutano, husina kutsetseka mafuta.

Zvese zvakapetwa chikafu zvine chinyorwa chekudya chinosanganisira zvemukati zvemafuta. Kuverenga zvinyorwa zvekudya kunogona kukubatsira iwe kuona huwandu hwemafuta aunodya.

• Tarisa mafuta akazara mushumiro imwechete. Ive neshuwa yekuwedzera iyo huwandu hweiyo servings iwe yauchadya mune imwechete kugara.
• Tarisa zvakanyanya kuwanda kwemafuta akazara uye mafuta anotapira mukushandira. Mamwe ese mafuta asina kukwana. Mamwe mavara anonyora iwo monounsaturated mafuta zvemukati, mamwe haadaro.
• Ita shuwa kuti mazhinji emafuta ako ezuva nezuva anobva kumonounsaturated uye polyunsaturated zvinyorwa.
• Mahotera mazhinji ezvikafu zvinokurumidza anopawo ruzivo rwechikafu pamamenyu avo. Ukasazviona zvakatumirwa, bvunza server yako. Iwe zvakare unogona kukwanisa kuzviwana pane webhusaiti yeresitorendi.

Zvizhinji zvekudya zvine musanganiswa wemarudzi ese emafuta. Vamwe vane huwandu hwakawanda hwemafuta ane hutano kupfuura vamwe. Kudya uye maoiri ane huwandu hwakawanda hwemafuta emonounsaturated anosanganisira:

• Nuts
• Avocado
• Mafuta eCanola
• Mafuta omuorivhi
• Safflower oiri (yakakwira oleic)
• Mafuta ezuva
• Nzungu mafuta uye ruomba
• Sesame mafuta

Kuti uwane mabhenefiti ehutano, unofanirwa kutsiva mafuta asina hutano nemafuta ane hutano. Heano mamwe mazano:

• Idya nzungu pachinzvimbo chekiki chekudya. Ingova nechokwadi chekuchengeta chikamu chako chidiki, sezvo nzungu dzakakwira mumacalorie.
• Wedzera avocado kumasaradhi uye sandwiches.
• Tsiva ruomba nemafuta akasimba nemuorivhi kana mafuta ecanola.

Monounsaturated mafuta asidi; MUFA; Oleic asidhi; Cholesterol - monounsaturated mafuta; Atherosclerosis - monounsaturated mafuta; Kuomarara kwetsinga - monounsaturated fat; Hyperlipidemia - monounsaturated mafuta; Hypercholesterolemia - monounsaturated mafuta; Coronary arteri chirwere - monounsaturated mafuta; Chirwere chemwoyo - monounsaturated mafuta; Peripheral tsinga chirwere - monounsaturated mafuta; PAD - monounsaturated mafuta; Kurohwa - monounsaturated mafuta; CAD - monounsaturated mafuta; Kudya kwemoyo kudya - monounsaturated mafuta

Grundy SM, Dombo NJ, Bailey AL, et al. 2018 AHA / ACC / AACVPR / AAPA / ABC / ACPM / ADA / AGS / APhA / ASPC / NLA / PCNA Guideline pane manejimendi eropa: mushumo weAmerican College yeCardiology / American Heart Association Task Force paKiriniki Yekudzidzira Maitiro . J Ndiri Coll Cardiol. 2019; 73 (24): e285-e350. PMID: 30423393 pubed.ncbi.nlm.nih.gov/30423393/.

Hensrud DD, Heimburger DC. Nutrition's interface nehutano uye chirwere. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 26th ed. Philadelphia, PA: Elsevier; 2020: chitsiko 202.

Mozaffarian D. Nutrition uye zvemwoyo uye metabolic hosha. Mune: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Chirwere Chemwoyo cheBraunwald: A Chinyorwa cheCardiovascular Medicine. 11th ed. Philadelphia, PA: Elsevier; 2019: chitsuwa 49.

Dhipatimendi reUtano reHurumende neHuman Services; Dhipatimendi Rezvekurima reUS. 2015 - 2020 Dhaidhi Mirayiridzo yevaAmerican. Yechisere Edition. health.gov/dietaryguidelines/2015/resource/2015-2020_Dietary_Guidelines.pdf. Yakagadziridzwa Zvita 2015. Yakasvika muna Chikunguru 2, 2020.

• Mafuta echikafu
• Maitiro Ekudzikisa Cholesterol neKudya