Ndeapi mabhenefiti eMonounsaturated Mafuta?

Zvemukati

• Chii chinonzi Monounsaturated Mafuta?
• Mafuta eMonounsaturated Anogona Kukubatsira Kuderedza uremu
• Ivo Vanogona Kubatsira Kuderedza Njodzi Zviitiko zveHosha Yemwoyo
• Ivo Vanogona Kubatsira Kuderedza Kanzera Njodzi
• Mafuta eMonounsaturated Anogona Kubatsira Kuvandudza Insulin Kunzwisisa
• Ivo Vanogona Kuderedza Kuzvimba
• Ndezvipi Zvikafu zvine Aya Mafuta?
• Icho Chinokosha

Mafuta eMonounsaturated mafuta ane hutano anowanikwa mumafuta emuorivhi, makotapeya uye mamwe nzungu.

Muchokwadi, humbowo hunoratidza kuti monounsaturated mafuta ane akati wandei ehutano mabhenefiti.

Vanogona kubatsira nekudzikisa uremu, kudzikisa njodzi yehosha yemoyo uye kudzikisa kuzvimba.

Chinyorwa ichi chichataura nezve monounsaturated mafuta uye humbowo hwesainzi hwunotsigira zvayakanakira.

Chii chinonzi Monounsaturated Mafuta?

Kune akatiwandei emhando dzakasiyana dzemafuta mukudya kwako, ayo anosiyana mukuumbwa kwavo kwemakemikari.

Mafuta asina kunyungudika ndeaya ane zvisungo zvakapetwa mukemikari yavo.

Monounsaturated fatty acids, kana MUFAs, imhando yemafuta asina kunyungudutswa. "Mono," zvichireva imwe, zvinoreva kuti mafuta emonounaturated ane kamwe chete chisungo chakapetwa.

Kune akawanda marudzi akasiyana eMUFAs. Oleic acid ndiyo mhando yakajairika, inosanganisira mazana mapfumbamwe kubva muzana yeavo anowanikwa mukudya ().

Mamwe maUFA anosanganisira palmitoleic acid uye vaccenic acid.

Zvikafu zvakawanda zvakakwirira muMUFA, asi zvakawanda zvine musanganiswa wemafuta akasiyana. Kune zvikafu zvishoma kwazvo zvine mhando imwe chete yemafuta.

Semuenzaniso, mafuta omuorivhi akakwirira kwazvo muMUFA uye mamwe marudzi emafuta.

Chikafu chakakwira mumafuta asina kunyoroveswa, akadai semafuta emuorivhi, anowanzoita mvura mutembiricha yemukati, nepo chikafu chiri mumafuta akazara, senge bhotoro uye mafuta ekokonati, anowanzo kuve akasimba mukamuri tembiricha.

Aya mafuta akasiyana anokanganisa hutano nezvirwere zvakasiyana. Mafuta eMonounsaturated, kunyanya, akaratidzirwa kuve neakawanda ehutano mabhenefiti ().

Pfupiso: Mafuta eMonounsaturated ane one bond mbiri mukemikari yavo uye anogona kunge aine akasiyana hutano mabhenefiti.

Mafuta eMonounsaturated Anogona Kukubatsira Kuderedza uremu

Mafuta ese anopa chiyero chakaenzana chesimba - 9 macalorie pagiramu - nepo macarbs uye mapuroteni anopa macalorie mana pagiramu.

Naizvozvo, kudzikisa huwandu hwemafuta mukudya kwako inogona kuve nzira inoshanda yekudzora yako calorie yekudyiwa uye kurasikirwa nehuremu.

Nekudaro, chikafu chine mwero-kusvika-pakakwirira huwandu hwemafuta emonounsaturated anogona zvakare kubatsira nekudzora uremu, chero bedzi usiri kudya macalorie akawanda kupfuura iwe uri kupisa ().

Zvidzidzo zvakati wandei zvakaratidza kuti kana kudya kwecalorie kuchiramba kwakafanana, kudya kwakanyanya muMUFAs kwakatungamira mukudzikira uremu hwakafanana neiyo yezvikafu zvine mafuta mashoma (,).

Semuenzaniso, kumwe kuongorora kwevanhu gumi nevaviri vaive vakafutisa kana kufutisa vakawana kuti kudya chikafu chepamusoro-MUFA (20% yehoriyamu macalorie) kana kudya kwepamusoro-carb kwegore rimwe kwakatungamira kuenzana kurasikirwa nekurema kweanenge 8.8 pondo ) ().

Chidzidzo chikuru chakabatanidza mhedzisiro yezvimwe makumi maviri nezvina zvidzidzo zvakaratidza kuti kudya kwepamusoro-MUFA kunoshanda zvishoma pane kudya kwepamusoro-carb kwekureruka ().

Naizvozvo, kudya kwakakwira-MUFA kunogona kuve nzira inoshanda yekudzikisa huremu kana uchitsiva mamwe macalorie, pane kuwedzera mamwe macalorie kuchikafu.

Pfupiso: Kudya-MUFA kudya kunogona kubatsira nekudzikisa uremu uye kunogona kuve kwakanyanya kushanda pane yakaderera-mafuta, yakakwira-carb chikafu.

Ivo Vanogona Kubatsira Kuderedza Njodzi Zviitiko zveHosha Yemwoyo

Iko kune gakava hombe mukudya zvinovaka pamusoro pekuti mafuta akawandisa anowedzera njodzi yechirwere chemwoyo.

Nekudaro, pane humbowo hwakanaka hwekuti kuwedzera maMUFA mukudya kwako kunogona kudzora njodzi dzehosha yemwoyo, kunyanya kana uchitsiva mafuta akazara.

Kuwanda kwecholesterol muropa chinhu chinokonzeresa kuchirwere chemoyo, sezvo ichigona kuvhara tsinga uye kutungamira pakurwara kwemoyo kana sitiroko. Ongororo dzakasiyana dzakaratidza kuti kuwanda kwemafuta emonounsaturated kunogona kudzora cholesterol muropa uye triglycerides (,,).

Semuenzaniso, kumwe kuongorora kwevanhu 162 vane hutano vakafananidza mwedzi mitatu yekudya kwakanyanya-MUFA ine kudya kwakazara kwemafuta kuona mhedzisiro muropa cholesterol.

Ichi chidzidzo chakawana kuti chikafu chakazara mumafuta akazara chakawedzera chisina hutano LDL cholesterol ne4%, nepo iyo yepamusoro-MUFA yekudya ichideredza LDL cholesterol ne5% ().

Zvimwe zvidzidzo zvidiki zvakawana zvakafanana mhedzisiro yeMUFA inoderedza LDL cholesterol uye zvakare ichiwedzera "yakanaka" HDL cholesterol (,,).

Kudya-MUFA kwekudya kunogona kubatsira kudzikisa BP, futi. Chidzidzo chakakura chevanhu zana nemakumi masere nemana vane chirwere cheBP chakawonekwa kuti kudya kwakanyanya-MUFA kwakadzora kukwira kweropa uye njodzi yehosha yemoyo, zvichienzaniswa neakakwira-carb chikafu ().

Mimwe mhedzisiro inobatsira mukumanikidza kweropa yakawanikwawo muvanhu vane chirwere cheshuga uye chirwere cheshuga (,)

Nekudaro, zvakakosha kuti uzive kuti iyo inobatsira mhedzisiro yezvakakwira-MUFA zvikafu zvinoonekwa chete pavanotsiva mafuta akazara kana carbs mukudya.

Zvakare, mune yega yega yezvidzidzo izvi, iyo yepamusoro-MUFA yekudya yaive chikamu chekoriori-inodzorwa chikafu, zvichireva kuti kuwedzera mamwe macalorie kuchikafu chako kuburikidza neakakwira-MUFA chikafu chinogona kunge chisina mabhenefiti akafanana.

Pfupiso: Kudya-kwakakwirira-MUFA kudya kunogona kubatsira kudzikisira ropa cholesterol, kuwedzerwa kweropa uye zvimwe chirwere chemoyo zvine njodzi, kunyanya kana zvichitsiva mamwe mafuta akazara mukudya.

Ivo Vanogona Kubatsira Kuderedza Kanzera Njodzi

Kune zvekare humwe humbowo hwekuti kudya kwakapfuma muMUFA kunogona kubatsira kudzikisa njodzi yevamwe kanzira.

Kenza yeprostate, semuenzaniso, ndeimwe yemhando dzakajairika dzegomarara muvarume, kunyanya varume vakuru.

Zvidzidzo zvakawanda zvakaongorora kana varume vanodya huwandu hwakanaka hweMUFA vakadzora kana kuwedzera mwero wekenza yeprostate, asi humbowo hunoramba husina kujeka.

Chimwe nechimwe cheongororo dzinoongorora basa rezvakakwira-MUFA dhayeti mukenza yeprostate yawana mhinduro dzakasiyana. Vamwe vanoratidza chekudzivirira, vamwe vanoratidza kusaita uye vamwe vanoratidza zvinokuvadza (,,).

Chimwe chezvidzidzo izvi chakaratidza kuti zvimwe zvinoumbwa nezvakakwira-MUFA zvekudya zvinogona kukonzeresa hunhu hwekudzivirira pane kuita maUFA pachavo. Naizvozvo, hazvizivikanwe kuti MUFA inobata sei kenza yeprostate.

Kudya-MUFA kudya kwakadzidzwawo zvine chekuita nekenza yemazamu njodzi (,,).

Imwe ongororo huru yemadzimai mazana matanhatu nemakumi matanhatu yakawana kuti avo vane huwandu hwakanyanya hweoicic acid (mhando yeMUFA inowanikwa mumafuta emuorivhi) mumafuta avo ane mwero wakaderera wekenza yemazamu ().

Zvisinei, izvi zvaingoonekwa mumadzimai kuSpain - uko maorivhi anonyanya kudyiwa - uye kwete mumadzimai anobva kune dzimwe nyika. Izvi zvinoratidza kuti chingave chimwe chikamu chemafuta emuorivhi chine chekuchengetedza

Muchokwadi, ongororo dzinoverengeka dzakaongorora mafuta emuorivhi zvakanyanya uye vakaona kuti vanhu vanodya mamwe maorivhi vane mwero wakaderera wekenza yemazamu (,,).

Zvakare, zvese izvi zvidzidzo zvaionekwa, zvichireva kuti hazvigone kuratidza chikonzero nemhedzisiro. Nekudaro, zvimwe zvikamu zvekudya uye mararamiro zvinogona kunge zviri kubatsira kune izvi zvinobatsira.

Pfupiso: Vanhu vane yakakwira MUFA inotora vane yakaderera mitengo yekenza yemazamu. Zvisinei, izvi zvinogona kukonzerwa nezvimwe zvinhu zveMUFA zvine chikafu, pane kuita maUFA ivo pachavo.

Mafuta eMonounsaturated Anogona Kubatsira Kuvandudza Insulin Kunzwisisa

Insulin ihormone inodzora shuga rako reropa nekuchinjisa kubva muropa kuenda mumasero ako. Iyo kugadzirwa kwe insulini kwakakosha kudzivirira yakakwira ropa shuga uye mhando 2 chirwere cheshuga.

Zvidzidzo zvakaratidza kuti kudya kwakakwira-MUFA kunogona kuvandudza insulin senzwi mune vese vane uye vasina shuga yakawanda yeropa.

Imwe ongororo ye162 vanhu vane hutano vakaona kuti kudya chikafu chepamusoro-MUFA kwemwedzi mitatu kwakavandudza insulin kunzwa ne9% ().

Chidzidzo chakafanana, chakaparadzaniswa chevanhu makumi mana nevatanhatu vane metabolic syndrome vakawana kuti avo vaidya chikafu chepamusoro-MUFA kwemasvondo gumi nemaviri vakadzora insulin kuramba ().

Zvimwe zvidzidzo zvakawana zvakafanana mhedzisiro inobatsira yeakakwira-MUFA madhayeti pane insulin uye kudzora shuga yeropa (,,).

Pfupiso: Kudya-MUFA kwekudya kunogona kubatsira mukuvandudza insulin senzwi uye kudzora shuga muropa mune avo vane uye vasina shuga yakawanda yeropa.

Ivo Vanogona Kuderedza Kuzvimba

Kuzvimba kwakajairika immune system maitiro ayo anobatsira muviri wako kurwisa hutachiona.

Asi dzimwe nguva kuzvimba kunoitika zvishoma nezvishoma pamusoro penguva yakareba, izvo zvinokonzeresa kuzvirwere zvisingaperi sekufutisa uye chirwere chemwoyo.

Kuenzaniswa nezvimwe zvekudya, senge yakakwira-yakazara mafuta kudya uye kudya kwekuMadokero, yakakwira-MUFA kudya kunogona kudzora kuzvimba.

Imwe yedzidzo yakawana kuti yakakwira-MUFA kudya kunodzora kuzvimba muvarwere vane metabolic syndrome, zvichienzaniswa neakakwira-akazara mafuta ezvikafu ().

Zvimwe zvidzidzo zvakaratidza kuti vanhu vanodya chikafu cheMediterranean chakakwira muMUFA vane makemikari ekudzivirira zvakanyanya muropa ravo, seC-inoshanda mapuroteni (CRP) uye interleukin-6 (IL-6) (,,).

Kudya-kwakakwirira-MUFA kudya kunogona zvakare kudzikisa kutaura kweanopisa majini mumafuta emafuta kana achienzaniswa neakakwira-akazara mafuta kudya. Iyi inogona kunge iri imwe yenzira idzo MUFA dzinobatsira pakurasikirwa nehuremu ().

Nekudzora kuzvimba, kudya kwakakwira-MUFA kunogona kubatsira kudzikisa njodzi yezvirwere zvisingaperi.

Pfupiso: Kudya-kwakakwirira-MUFA kudya kunogona kubatsira kudzikisa kuzvimba, maitiro anogona kukonzera chirwere chisingaperi.

Ndezvipi Zvikafu zvine Aya Mafuta?

Kwakanakisa sosi yeMUFA ndeyekudyara-kwakavakirwa chikafu, kusanganisira nzungu, mbeu uye maorivhi. Inogona kuwanikwa munyama uye mhuka-based chikafu, zvakare.

Muchokwadi, humwe humbowo hunoratidza kuti zvirimwa-zvakavakirwa masosi eMUFA, kunyanya mafuta emuorivhi, anodikanwa kupfuura ezvipfuyo-zvinobva sosi

Izvi zvinogona kuve zvichikonzerwa nezvimwe zvinowedzera zvinobatsira mumafuta emuorivhi.

Heino runyorwa rwezvikafu zvakakwirira muMUFAs, pamwe nemari inowanikwa muma3,5 maunzi (zana magiramu) echikafu:

• Mafuta omuorivhi: 73.1 magiramu
• Maamondi: 33.6 magiramu
• Cashews: 27.3 magiramu
• Nzungu: 24.7 magiramu
• Pistachios: 24.2 magiramu
• Maorivhi: 15 magiramu
• Nhanga mbeu: 13.1 magiramu
• Nyama yenguruve: 10.7 magiramu
• Zvinyorwa: 9.8 magiramu
• Mbeu yezuva: 9.5 magiramu
• Mazai: 4 magiramu

Pfupiso: MUFA anowanikwa mune mhuka- uye chikafu-chakavakirwa chikafu. Kwakanakisa sosi ndeye maorivhi, nzungu uye mhodzi.

Icho Chinokosha

Mafuta eMonounsaturated mafuta ane hutano anowanzo kuwanikwa mumafuta emuorivhi, nzungu, mhodzi uye zvimwe zvekudya zvemhuka.

Kudya kwakanyanya mumafuta emonounsaturated kunogona kubatsira nekudzikisa uremu uye kunogona kudzikisira njodzi kune chirwere chemoyo, chero bedzi vasinga wedzere mamwe macalorie kuchikafu chako.

Chikafu chine MUFA, kunyanya maorivhi emuorivhi, chinogona kubatsirawo kudzikisira njodzi yegomarara, kuzvimba uye insulin kushora.

Kunyangwe zvakakoshawo kudya mamwe marudzi emafuta, kutsiva mafuta asina hutano neMUFA kunogona kupa huwandu hwerubatsiro rwehutano.