Mafuta a monounsaturated ndi mafuta athanzi omwe amapereka ubwino wambiri wathanzi ndipo ndi gawo lofunikira la zakudya zopatsa thanzi komanso zopatsa thanzi. Amathandizira kuchepetsa kuchuluka kwa cholesterol yoyipa m'magazi, kuchepetsa kuchuluka kwa shuga m'magazi, kuchepetsa kutupa, ndikuthandizira kuchepetsa thupi. Mwa kuphatikiza mafuta a monounsaturated muzakudya zathu, titha kukulitsa thanzi lathu lonse ndikuchepetsa chiopsezo cha matenda osatha. Kumbukirani kudya mafutawa moyenera ngati gawo lazakudya zopatsa thanzi kuti mupeze zotsatira zabwino.
Mafuta ndi gawo lofunika kwambiri la thupi la munthu, kaya ndi kutentha kwa thupi kapena kasamalidwe ka kulemera kwake, komanso kukhala ndi mafuta abwino m'thupi ndikofunika kwambiri kuti mukhale ndi thanzi labwino.
Mafuta atatu omwe amapezeka kwambiri m'zakudya zathu ndi mafuta odzaza, mafuta a monounsaturated, ndi mafuta a polyunsaturated. Aliyense ali ndi ntchito zosiyanasiyana komanso zopindulitsa.
Mafuta a monounsaturated, omwe amadziwikanso kuti mafuta athanzi, ndi mafuta a zakudya omwe amapezeka muzakudya zosiyanasiyana zomwe zimakhala zamadzimadzi pa kutentha kwa firiji koma zimakhazikika mufiriji. Kunena mwamankhwala, mafuta a monounsaturated ndi mafuta acid okhala ndi chomangira chimodzi pawiri mu unyolo wamafuta acid ndipo chotsaliracho chimakhala chomangira chimodzi. Izi ndizosiyana ndi mafuta odzaza, omwe alibe zomangira ziwiri, ndi mafuta a polyunsaturated, omwe ali ndi zomangira ziwiri.
Mafuta a monounsaturated amapereka mapindu ambiri m'matupi athu ndipo nthawi zambiri amatchulidwa kuti ndi chimodzi mwa zigawo zikuluzikulu za zakudya zathanzi chifukwa cha kuthekera kwawo kupititsa patsogolo thanzi la mtima, kuwongolera mlingo wa kolesterolini ndikupereka mphamvu zokhazikika.
Mafuta a monounsaturated amaphatikizapo mafuta a masamba osiyanasiyana, monga mafuta a azitona, mafuta a canola, ndi mafuta a sesame. Mapeyala, mtedza (monga ma amondi, mtedza, ndi ma cashews), ndi njere (monga mpendadzuwa ndi njere za dzungu) ndi magwero abwino kwambiri amafuta a monounsaturated. Komabe, ndikofunikira kukumbukira kuti ngakhale mafuta a monounsaturated ali ndi mapindu ambiri azaumoyo, ayenerabe kudyedwa moyenera ngati gawo lazakudya zopatsa thanzi.
1. Moyo wathanzi
Kudya kwamafuta a monounsaturated nthawi zonse kumalumikizidwa ndi thanzi labwino la mtima. Kafukufuku akuwonetsa kuti mafuta a monounsaturated amatha kutsitsa LDL cholesterol, yomwe imadziwika kuti cholesterol yoyipa. Miyezo yambiri ya LDL cholesterol imatha kutseka mitsempha ndikuyambitsa matenda a mtima ndi sitiroko. Komabe, mafuta a monounsaturated awonetsedwa kuti amachulukitsa cholesterol ya HDL, yomwe imadziwikanso kuti cholesterol yabwino, potsirizira pake amawongolera kuchuluka kwa cholesterol yonse.
Kuonjezera apo, kafukufuku wofalitsidwa mu Journal of Nutrition anayang'ana pa zochitika za atrial fibrillation, matenda omwe amapezeka pamtima omwe amagwirizanitsidwa ndi kuchepa kwa magazi kumtima, mwa amayi omwe ali ndi matenda a mtima. Zotsatira zikuwonetsa kulumikizana pakati pa kudya mafuta athanzi komanso kuchepetsa chiopsezo cha atria fibrillation.
Chifukwa chake, kudya zakudya zokhala ndi mafuta ambiri a monounsaturated kungathandize kuti cholesterol ikhale yathanzi komanso kuchepetsa chiopsezo cha matenda okhudzana ndi mtima.
2. Chepetsani chiopsezo chokhala ndi matenda a shuga a mtundu wachiwiri
Mafuta a monounsaturated amawongolera kuchuluka kwa shuga m'magazi, motero kudya mafuta a monounsaturated kumachepetsa chiopsezo cha matenda amtundu wa 2. Kafukufuku wambiri wasonyeza kuti kudya zakudya zokhala ndi mafuta ambiri a monounsaturated kumatha kukulitsa chidwi cha insulin ndikuchepetsa chiwopsezo cha matenda amtundu wa 2 poyerekeza ndi zakudya zamafuta ambiri kapena mafuta odzaza.
Mwa kuphatikiza mafuta athanzi awa muzakudya zanu, mutha kuwongolera kuchuluka kwa shuga m'magazi ndikuwongolera chidwi cha insulin. Kuonjezera apo, mafuta a monounsaturated angathandize kuchepetsa thupi, zomwe ndizofunikira kwambiri popewa ndi kuchiza matenda a shuga.
3. Kuwongolera kulemera
Mosiyana ndi zomwe anthu ambiri amakhulupirira, mafuta amatha kukhala ndi gawo lopindulitsa pakuwongolera kulemera. Ngakhale mafuta a monounsaturated ndi mtundu wa mafuta, asonyezedwa kuti amathandiza kuchepetsa thupi komanso kupewa kulemera. Mafuta a monounsaturated, akagwiritsidwa ntchito pang'onopang'ono, angathandize kuchepetsa thupi komanso kuchepetsa thupi.
Izi zitha kukhala chifukwa zimalimbikitsa kukhuta komanso kukhutitsidwa, kuchepetsa kudya kwambiri. Kuphatikiza apo, mafuta a monounsaturated amathandizira kukhazikika kwa shuga m'magazi, kuteteza kuwonjezereka kwadzidzidzi komwe kungayambitse zilakolako komanso kudya kwambiri. Kuphatikizapo mafuta a monounsaturated muzakudya zanu kungakuthandizeni kuti mukhale okhuta komanso kuchepetsa mwayi wodya zakudya zopanda thanzi, zopatsa mphamvu zambiri.
4. Anti-kutupa katundu
Kutupa kosatha kumalumikizidwa ndi zovuta zambiri zaumoyo, monga matenda amtima, shuga, nyamakazi, ndi zina zambiri. Mafuta a monounsaturated ali ndi anti-inflammatory properties ndipo amathandizira kuchepetsa kutupa m'thupi lonse, kupereka ubwino wambiri wathanzi. Amathandizanso kupanga mankhwala oletsa kutupa, omwe amathandiza kwambiri chitetezo chachilengedwe cha thupi kuti chisapse. Kuonjezera zakudya monga mafuta a azitona, mapeyala, ndi mtedza kungathandize kulimbana ndi kutupa ndikulimbikitsa thanzi labwino.
5. Limbikitsani kuyamwa kwa michere:
Mavitamini ndi minerals ena ofunikira amasungunuka m'mafuta, kutanthauza kuti amafunikira mafuta kuti amwe bwino ndi thupi. Mafuta a monounsaturated amalimbikitsa kuyamwa kwa zinthu izi, kuphatikizapo mavitamini A, D, E ndi K. M'maphunziro a nyama, mafuta opangidwa ndi mafuta a monounsaturated amathandiza kuti mafupa azitha kuyamwa bwino kashiamu, zomwe zimapangitsa kuti mafupa azikhala olimba komanso kuchepetsa kukula kwa mafupa osalimba ndi matenda monga osteoporosis. . Mwa kuphatikiza mafuta a monounsaturated muzakudya zanu, mutha kuwonetsetsa kuti thupi lanu Limayamwa moyenera ndikugwiritsa ntchito michere yofunikayi kuti mukhale ndi thanzi labwino komanso thanzi.
6. Sinthani maganizo
Kudya mafuta ambiri a monounsaturated kungakhalenso kwabwino pamalingaliro anu. Ubongo umafunikira mafuta ofunikira kuti agwire bwino ntchito, ndipo mafuta a monounsaturated amapereka michere yofunika ku thanzi laubongo. Kusintha mafuta odzaza ndi mafuta a monounsaturated muzakudya zanu kungachepetse mkwiyo ndikuwonjezera zochitika zolimbitsa thupi tsiku ndi tsiku ndikupumula kogwiritsa ntchito mphamvu, kutanthauza kuti mumawotcha ma calories ambiri mukupuma.
Izi zitha kukhala chifukwa cha gawo lina la kuyambitsa kwa dopamine m'thupi. Dopamine iyenera kutsegulidwa kuti mumve kukhutitsidwa ndi chisangalalo, komanso kuchuluka kwamafuta odzaza m'zakudya kumalepheretsa mayendedwe osangalatsa a dopamine ku ubongo. Chifukwa chake kuphatikiza zakudya monga nsomba zamafuta, mtedza ndi mbewu muzakudya zanu zimatha kukulitsa mphamvu zaubongo wanu ndikukulitsa thanzi lanu lamalingaliro.
Phunzirani za mafuta a polyunsaturated
Mafuta a polyunsaturated, omwe amadziwika kuti PUFA, ndi mtundu wamafuta azakudya omwe amapezeka mumafuta amasamba, njere, mtedza ndi nsomba zamafuta. Mafutawa ali ndi mafuta ambiri ofunikira, monga omega-3 ndi omega-6, omwe matupi athu sangathe kupanga okha. Omega-3 fatty acids amaphunziridwa kwambiri kuti athe kuchepetsa kutupa, kuchepetsa kuthamanga kwa magazi, ndikuthandizira thanzi la mtima. Amakhala ndi nsomba zambiri zamafuta monga salimoni, trout ndi sardines, komanso mumbewu za flaxseed, mbewu za chia ndi walnuts. Kumbali ina, omega-6 fatty acids, ngakhale ili yofunikira, iyenera kudyedwa pang'onopang'ono chifukwa kudya kwambiri kungayambitse kutupa ndikuwonjezera chiopsezo cha matenda ena.
Onani mafuta a monounsaturated
Mafuta a monounsaturated (MUFA), omwe amapezeka mumafuta a azitona, ma avocados, mtedza ndi mbewu, ndi mafuta ena athanzi. Kafukufuku akuwonetsa kuti mafuta a monounsaturated mafuta acids amatha kuthandizira kuchulukitsa cholesterol "yabwino" ndikuchepetsa "zoyipa" za cholesterol, ndikupangitsa kuti mtima ukhale wathanzi. Kuphatikiza apo, mafuta a monounsaturated ali ndi ma antioxidants ambiri, omwe amapindulitsa ubongo ndikuthandizira kupewa kuchepa kwa chidziwitso chokhudzana ndi ukalamba. Mapeyala ndi mtedza ali ndi vitamini E wochuluka komanso ali ndi mchere wambiri komanso phytochemicals zomwe zimathandiza kuti thanzi likhale labwino.
Kodi imodzi yabwino kuposa inzake?
Pankhani yamafuta a polyunsaturated motsutsana ndi mafuta a monounsaturated, palibe wopambana momveka bwino, popeza mitundu yonse yamafuta imapereka mapindu apadera azaumoyo. Kuphatikizira mitundu yosiyanasiyana yamafuta athanzi muzakudya zanu ndikofunikira kuti mukhale ndi thanzi labwino. Njira yoyenera ikulimbikitsidwa, kuphatikizapo kusakaniza kwapakati kwa mafuta a polyunsaturated ndi monounsaturated. M'malo mwa mafuta okhutitsidwa ndi osagwirizana ndi mafuta athanzi awa pophika ndi mafuta a azitona, kudya mtedza, ndi kuphatikiza nsomba zamafuta muzakudya zanu zamlungu ndi mlungu.
Zina mwazinthu zabwino kwambiri zamafuta a monounsaturated ndi awa:
● Azitona
● Mapeyala
● Mafuta a azitona
● Amondi
● Salmon
● Chokoleti chakuda
● Mbewu, kuphatikizapo fulakisi ndi nthanga za chia
● Mafuta odyetsedwa, kuphatikizapo chiponde ndi mafuta a rapeseed
● Mtedza, mtedza ndi ma korosa
Zonse, mafuta a monounsaturated ndi mbali yofunika kwambiri ya zakudya zopatsa thanzi. Powonjezera zakudya zokhala ndi mafuta ambiri a monounsaturated pazakudya zanu zatsiku ndi tsiku monga gawo la zakudya zosiyanasiyana komanso zopatsa thanzi, titha kukhala ndi thanzi la mtima, kuwongolera kuchuluka kwa cholesterol ndikuthandizira kuwongolera kulemera.
Ndikoyenera kutchula zimenezoOleoylethanolamide (OEA), yochokera ku omega-9 monounsaturated fatty acid oleic acid, ndi yochokera mwachilengedwe yomwe imakhala yamtundu wa mamolekyu a lipid otchedwa endocannabinoids. Amapangidwa m'magulu osiyanasiyana a thupi, kuphatikizapo matumbo aang'ono, chiwindi, ndi mafuta.
OEA imagwira ntchito yofunika kwambiri pakuwongolera machitidwe osiyanasiyana a thupi, makamaka chilakolako, kulemera kwa thupi, kagayidwe ka lipid, kutupa, kuzindikira zowawa, chitetezo cha mthupi, ndi thanzi la mtima.
Q: Kodi mafuta a monounsaturated ayenera kudyedwa bwanji tsiku lililonse?
A: American Heart Association imalimbikitsa kuti mafuta ambiri a tsiku ndi tsiku amachokera ku mafuta a monounsaturated ndi polyunsaturated. Khalani ndi cholinga chosintha mafuta okhuta komanso osinthika m'zakudya ndi zosankha zathanzi izi ndikutsata zosowa zama calorie.
Q: Kodi mafuta a monounsaturated amatha kudyedwa ndi anthu omwe ali ndi thanzi lomwe analipo kale?
A: Ndithu! Mafuta a monounsaturated ndi opindulitsa kwa anthu omwe ali ndi matenda a shuga kapena metabolic syndrome, chifukwa amatha kuwongolera kuchuluka kwa shuga m'magazi ndikuwongolera chidwi cha insulin. Komabe, nthawi zonse tikulimbikitsidwa kukaonana ndi katswiri wazachipatala kuti akupatseni malangizo okhudzana ndi zakudya.
Chodzikanira: Nkhaniyi ndi yachidziwitso chokhacho ndipo siyenera kuwonedwa ngati upangiri wachipatala. Zina mwazolemba zamabulogu zimachokera pa intaneti ndipo sizodziwika. Webusaitiyi ili ndi udindo wokonza, kusanja ndi kusintha zolemba. Cholinga chopereka zambiri sikutanthauza kuti mukugwirizana ndi maganizo ake kapena kutsimikizira kuti zomwe zili m'nkhaniyi ndi zoona. Nthawi zonse funsani dokotala musanagwiritse ntchito zowonjezera zowonjezera kapena kusintha ndondomeko yanu yachipatala.
Nthawi yotumiza: Oct-13-2023
