Mafuta a monounsaturated ndi mafuta abwino omwe amapereka maubwino osiyanasiyana pa thanzi ndipo ndi gawo lofunikira pa zakudya zabwino komanso zopatsa thanzi. Amathandizira thanzi la mtima mwa kuchepetsa mafuta m'thupi oipa, kuthandiza kuwongolera shuga m'magazi, kuchepetsa kutupa ndikuthandizira kuchepetsa kulemera. Mwa kuphatikiza mafuta a monounsaturated muzakudya zathu, titha kukulitsa thanzi lathu lonse ndikuchepetsa chiopsezo cha matenda osatha. Kumbukirani kudya mafuta awa pang'onopang'ono ngati gawo la zakudya zabwino kuti mupeze zotsatira zabwino.
Mafuta ndi gawo lofunika kwambiri m'thupi la munthu, kaya ndi kutentha kwa thupi kapena kuchepetsa kulemera, ndipo kusunga mafuta okwanira m'thupi ndikofunikira kwambiri pa thanzi la nthawi yayitali.
Mafuta atatu odziwika bwino muzakudya zathu ndi mafuta okhuta, mafuta osakhuta, ndi mafuta osakhuta. Mafuta onsewa ali ndi ntchito zosiyanasiyana komanso maubwino osiyanasiyana.
Mafuta a monounsaturated, omwe amadziwikanso kuti mafuta athanzi, ndi mafuta azakudya omwe amapezeka muzakudya zosiyanasiyana zomwe zimakhala zamadzimadzi kutentha kwa chipinda koma zimauma zikasungidwa mufiriji. Ponena za mankhwala, mafuta a monounsaturated ndi mafuta acid okhala ndi mgwirizano umodzi wapawiri mu unyolo wa mafuta acid ndipo ena onse amakhala ma single bond. Izi ndizosiyana ndi mafuta a saturated, omwe alibe ma double bond, ndi mafuta a polyunsaturated, omwe ali ndi ma multiple double bond.
Mafuta osapsa mafuta amapereka maubwino ambiri ku matupi athu ndipo nthawi zambiri amaonedwa ngati chimodzi mwa zinthu zofunika kwambiri pa zakudya zabwino chifukwa amatha kukonza thanzi la mtima, kuwongolera kuchuluka kwa cholesterol m'thupi komanso kupereka mphamvu yokhazikika.
Magwero a mafuta osakhuthala ndi monga mafuta osiyanasiyana a masamba, monga mafuta a azitona, mafuta a canola, ndi mafuta a sesame. Ma Avocado, mtedza (monga amondi, mtedza, ndi cashews), ndi mbewu (monga mbewu za mpendadzuwa ndi mbewu za dzungu) ndi magwero abwino kwambiri a mafuta osakhuthala. Komabe, ndikofunikira kukumbukira kuti ngakhale mafuta osakhuthala ali ndi ubwino wambiri pa thanzi, ayenera kudyedwa pang'ono ngati gawo la zakudya zoyenera.
1. Thanzi la mtima
Kudya mafuta osakwanira m'thupi kwakhala kukugwirizana nthawi zonse ndi thanzi la mtima. Kafukufuku akusonyeza kuti mafuta osakwanira m'thupi amatha kuchepetsa kuchuluka kwa cholesterol ya LDL, yomwe imadziwika kuti cholesterol yoyipa. Kuchuluka kwa cholesterol ya LDL kumatha kutsekereza mitsempha yamagazi ndikuyambitsa matenda a mtima ndi sitiroko. Komabe, mafuta osakwanira m'thupi awonetsedwa kuti amawonjezera cholesterol ya HDL, yomwe imadziwikanso kuti cholesterol yabwino, pamapeto pake imakweza cholesterol yonse.
Kuphatikiza apo, kafukufuku wofalitsidwa mu Journal of Nutrition adayang'ana kwambiri pa kuchitika kwa atrial fibrillation, matenda ofala a mtima omwe amagwirizanitsidwa ndi kuchepa kwa magazi kupita kumtima, mwa akazi omwe ali ndi matenda a mtima. Zotsatira zake zikusonyeza kugwirizana pakati pa kudya mafuta abwino ndi kuchepetsa chiopsezo cha atrial fibrillation.
Chifukwa chake, kudya zakudya zokhala ndi mafuta ambiri osakhuta kungathandize kukhala ndi cholesterol yambiri komanso kuchepetsa chiopsezo cha matenda a mtima.
2. Kuchepetsa chiopsezo cha matenda a shuga amtundu wachiwiri
Mafuta osakhuta m'thupi amawongolera kuchuluka kwa shuga m'magazi, kotero kudya mafuta osakhuta m'thupi kungachepetse chiopsezo cha matenda a shuga amtundu wa 2. Kafukufuku wambiri wasonyeza kuti zakudya zokhala ndi mafuta osakhuta m'thupi zimatha kusintha mphamvu ya insulin ndikuchepetsa chiopsezo cha matenda a shuga amtundu wa 2 poyerekeza ndi zakudya zokhala ndi chakudya chochuluka kapena mafuta osakhuta m'thupi.
Mwa kuphatikiza mafuta abwino awa muzakudya zanu, mungathandize kulamulira kuchuluka kwa shuga m'magazi ndikuwonjezera mphamvu ya insulin. Kuphatikiza apo, mafuta osakwaniritsidwa angathandize kuchepetsa kulemera, chinthu chofunikira kwambiri popewa ndikuwongolera matenda a shuga.
3. Kuchepetsa kulemera
Mosiyana ndi zimene anthu ambiri amakhulupirira, mafuta angathandize kuchepetsa thupi. Ngakhale kuti mafuta a monounsaturated ndi mtundu wa mafuta, awonetsedwa kuti amathandiza kuchepetsa thupi ndikuletsa kunenepa. Mafuta a monounsaturated, akagwiritsidwa ntchito pang'ono, angathandize kuchepetsa thupi komanso kusunga thupi.
Izi zitha kukhala chifukwa chakuti zimapangitsa kuti munthu azimva kukhuta komanso kukhutira, zomwe zimachepetsa kudya kwambiri. Kuphatikiza apo, mafuta osakhuta amathandiza kukhazikika kwa shuga m'magazi, kupewa kukwera mwadzidzidzi komwe kungayambitse chilakolako ndi kudya mopitirira muyeso. Kuphatikiza mafuta osakhuta m'zakudya zanu kungakuthandizeni kumva kukhuta kwa nthawi yayitali ndikuchepetsa mwayi wodya zakudya zosapatsa thanzi komanso zopatsa mphamvu zambiri.
4. Mphamvu zoletsa kutupa
Kutupa kosatha kumalumikizidwa ndi mavuto ambiri azaumoyo, kuphatikizapo matenda a mtima, matenda a shuga, nyamakazi, ndi zina zambiri. Mafuta osapsa ali ndi mphamvu zotsutsana ndi kutupa ndipo amathandiza kuchepetsa kutupa m'thupi lonse, zomwe zimapereka ubwino wambiri pa thanzi. Amathandizanso kupanga mankhwala otsutsana ndi kutupa, zomwe zimathandizanso chitetezo chachilengedwe cha thupi ku kutupa. Kuwonjezera zakudya monga mafuta a azitona, ma avocado, ndi mtedza kungathandize kulimbana ndi kutupa ndikulimbikitsa thanzi lonse.
5. Kulimbikitsa kuyamwa kwa michere:
Mavitamini ndi michere ina yofunika imasungunuka m'mafuta, zomwe zikutanthauza kuti imafuna mafuta kuti thupi lizimwa bwino. Mafuta osaphikidwa bwino amalimbikitsa kuyamwa kwa zinthuzi, kuphatikizapo mavitamini A, D, E ndi K. Mu kafukufuku wa nyama, mafuta osaphikidwa bwino amathandiza mafupa kuyamwa calcium bwino, zomwe zimapangitsa kuti mafupa azilemera komanso kuchepetsa kukula kwa mafupa osalimba komanso matenda monga osteoporosis. Mwa kuwonjezera mafuta osaphikidwa bwino muzakudya zanu, mutha kuonetsetsa kuti thupi lanu likuyamwa bwino ndikugwiritsa ntchito bwino michere yofunikayi kuti lilimbikitse thanzi labwino komanso thanzi labwino.
6. Sinthani momwe mukumvera
Kudya mafuta ambiri osakhuta thupi kungathandizenso kuti mukhale ndi maganizo abwino. Ubongo umafuna mafuta ofunikira kuti ugwire ntchito bwino, ndipo mafuta osakhuta thupi amapereka zakudya zofunika kwambiri pa thanzi la ubongo. Kusintha mafuta osakhuta kukhala mafuta osakhuta thupi m'zakudya zanu kungachepetse mkwiyo ndikuwonjezera kuchita masewera olimbitsa thupi tsiku ndi tsiku komanso kugwiritsa ntchito mphamvu zopumira, zomwe zikutanthauza kuti mumawotcha ma calories ambiri mukapuma.
Izi zitha kukhala chifukwa cha kugwira ntchito kwa dopamine m'thupi. Dopamine iyenera kuyatsidwa kuti munthu amve kukhutira ndi chisangalalo, ndipo kuchuluka kwa mafuta okhuta m'zakudya kumalepheretsa dopamine kubweretsa chisangalalo ku ubongo. Chifukwa chake kuphatikiza zakudya monga nsomba zonenepa, mtedza ndi mbewu muzakudya zanu kungakulitse mphamvu ya ubongo wanu ndikuwonjezera thanzi lanu la maganizo.
Dziwani zambiri za mafuta a polyunsaturated
Mafuta a polyunsaturated, omwe amadziwika kuti PUFA, ndi mtundu wa mafuta omwe amapezeka m'mafuta a masamba, mbewu, mtedza ndi nsomba zamafuta. Mafuta awa ali ndi mafuta ambiri ofunikira, monga omega-3 ndi omega-6, omwe matupi athu sangathe kupanga okha. Mafuta a Omega-3 amaphunziridwa kwambiri kuti achepetse kutupa, kuchepetsa kuthamanga kwa magazi, komanso kuthandizira thanzi la mtima. Ali ndi nsomba zambiri zamafuta monga salimoni, trout ndi sardines, komanso flaxseeds, chia seeds ndi walnuts. Kumbali inayi, mafuta a omega-6 acid, ngakhale kuti ndi ofunikira, ayenera kudyedwa pang'ono chifukwa kudya kwambiri kungayambitse kutupa ndikuwonjezera chiopsezo cha matenda ena.
Fufuzani mafuta osakhuta
Mafuta a monounsaturated (MUFA), omwe amapezeka kwambiri mu mafuta a azitona, mapeyala, mtedza ndi mbewu, ndi mafuta ena abwino. Kafukufuku akusonyeza kuti mafuta a monounsaturated acids angathandize kuwonjezera kuchuluka kwa cholesterol "yabwino" pomwe amachepetsa cholesterol "yoyipa", zomwe pamapeto pake zimapangitsa thanzi la mtima kukhala labwino. Kuphatikiza apo, mafuta a monounsaturated ali ndi ma antioxidants ambiri, omwe amathandiza kugwira ntchito kwa ubongo ndikuthandizira kupewa kuchepa kwa chidziwitso chokhudzana ndi ukalamba. Mapeyala ndi mtedza ali ndi vitamini E wambiri komanso ali ndi mchere ndi ma phytochemicals osiyanasiyana omwe amathandizira thanzi lonse.
Kodi chimodzi chili bwino kuposa china?
Ponena za mafuta a polyunsaturated poyerekeza ndi mafuta a monounsaturated, palibe chopambana chodziwikiratu, chifukwa mitundu yonse iwiri ya mafuta imapereka maubwino apadera pa thanzi. Kuphatikiza mafuta osiyanasiyana athanzi muzakudya zanu ndikofunikira kwambiri kuti mukhale ndi thanzi labwino. Njira yoyenera imalimbikitsidwa, kuphatikiza kusakaniza pang'ono kwa mafuta a polyunsaturated ndi monounsaturated. Sinthani mafuta a saturated ndi trans osafunikira ndi mafuta athanzi awa pophika ndi mafuta a azitona, kudya mtedza, ndikuyika nsomba zonenepa mu dongosolo lanu la chakudya cha sabata.
Zina mwa magwero abwino kwambiri a mafuta osaturated ndi awa:
● Azitona
● Avokado
● Mafuta a azitona
● Amondi
● Salimoni
● Chokoleti yakuda
● Mbewu, kuphatikizapo mbewu za fulakesi ndi mbewu za chia
● Mafuta odyetsedwa, kuphatikizapo mafuta a mtedza ndi mafuta a rapeseed
● Mtedza, kuphatikizapo mtedza ndi ma cashew
Zonse, mafuta osakhuta ndi gawo lofunika kwambiri pa zakudya zabwino. Mwa kuwonjezera zakudya zokhala ndi mafuta osakhuta ambiri muzakudya zanu za tsiku ndi tsiku monga gawo la dongosolo lodyera losiyanasiyana, titha kukonza thanzi la mtima, kuwongolera kuchuluka kwa cholesterol m'thupi komanso kuthandizira kuchepetsa thupi.
Ndikoyenera kutchula kutioleoylethanolamide (OEA), yochokera ku omega-9 monounsaturated fatty acid oleic acid, ndi mafuta acid ochokera mwachilengedwe omwe ali m'gulu la mamolekyulu amafuta otchedwa endocannabinoids. Amapangidwa m'maselo osiyanasiyana m'thupi, kuphatikizapo matumbo ang'onoang'ono, chiwindi, ndi minofu yamafuta.
OEA imagwira ntchito yofunika kwambiri pakulamulira njira zosiyanasiyana za thupi, makamaka chilakolako cha chakudya, kulemera kwa thupi, kagayidwe ka mafuta m'thupi, kutupa, kumva ululu, kuteteza mitsempha, komanso thanzi la mtima.
Q: Kodi mafuta ochuluka bwanji omwe ayenera kudyedwa tsiku lililonse?
A: Bungwe la American Heart Association limalimbikitsa kuti mafuta ambiri omwe munthu amadya tsiku lililonse ayenera kuchokera ku mafuta osakhuta ndi a polyunsaturated. Yesetsani kusintha mafuta osakhuta ndi a trans mu zakudya zanu ndi njira zabwino izi pamene mukutsatira zosowa za munthu aliyense payekha.
Q: Kodi mafuta osapsa angathe kudyedwa ndi anthu omwe ali ndi matenda omwe kale anali nawo?
A: Inde! Mafuta osakhuta ndi othandiza kwa anthu omwe ali ndi matenda a shuga kapena matenda a metabolic syndrome, chifukwa angathandize kuchepetsa kuchuluka kwa shuga m'magazi ndikuwonjezera mphamvu ya insulin. Komabe, nthawi zonse ndi bwino kufunsa katswiri wazachipatala kuti akupatseni upangiri wokhudza zakudya zomwe mukufuna.
Chodzikanira: Nkhaniyi ndi yongofuna kudziwa zambiri ndipo siyenera kuonedwa ngati upangiri uliwonse wa zachipatala. Zina mwa zomwe zili mu blog iyi zimachokera pa intaneti ndipo si zaukadaulo. Webusaitiyi ili ndi udindo wosankha, kupanga ndi kusintha nkhani zokha. Cholinga chopereka zambiri sichikutanthauza kuti mukugwirizana ndi malingaliro ake kapena kutsimikizira kuti zomwe zili mkati mwake ndi zoona. Nthawi zonse funsani katswiri wa zaumoyo musanagwiritse ntchito zowonjezera zilizonse kapena kusintha njira yanu yazaumoyo.
Nthawi yotumizira: Okutobala-13-2023
