Zowona zamafuta monounsaturated

Mafuta a Monounsaturated ndi mtundu wamafuta azakudya. Ndi amodzi mwamafuta athanzi, komanso mafuta a polyunsaturated. Mafuta a monounsaturated ndi madzi kutentha, koma amayamba kuuma akamazizira.

Mafuta okhutira ndi mafuta osunthika amakhala olimba kutentha. Mafuta osapatsa thanziwa amatha kukulitsa chiopsezo cha matenda amtima komanso mavuto ena azaumoyo.

Mafuta a monounsaturated amapezeka muzakudya zamasamba, monga mtedza, mapeyala, ndi mafuta a masamba. Kudya mafuta ochepa a monounsaturated (ndi polyunsaturated) m'malo mwa mafuta okhathamira komanso osinthasintha kungapindulitse thanzi lanu.

Mafuta a Monounsaturated ndiabwino pathanzi lanu m'njira zingapo:

• Amatha kuthandiza kutsitsa cholesterol chanu cha LDL (choyipa). Cholesterol ndi chinthu chofewa, chomata chomwe chimatha kuyambitsa kutsekeka, kapena kutsekeka, mitsempha (mitsempha yamagazi). Kutsika msinkhu wanu wa LDL kumachepetsa chiopsezo chanu chodwala matenda a mtima ndi sitiroko.
• Mafuta a monounsaturated amathandizira kupanga ndikusunga maselo anu.

Thupi lanu limafunikira mafuta amphamvu ndi ntchito zina. Mafuta a Monounsaturated ndi chisankho chabwino.

Kodi mumalandira zochuluka motani tsiku lililonse? Nawa malingaliro ochokera ku Malangizo a Zakudya a 2015-2020 kwa Zakudya:

• Khalani ndi cholinga chopeza zosaposa 10% zama calories anu tsiku lililonse kuchokera ku mafuta okhutira (omwe amapezeka mu nyama yofiira, batala, tchizi, ndi mkaka wamafuta athunthu) ndi mafuta amafuta (omwe amapezeka muzakudya zopangidwa). Pa chakudya cha kalori 2,000, ndiwo mafuta okwanira 140 mpaka 200, kapena magalamu 16 mpaka 22 patsiku.
• Sungani kuchuluka kwamafuta osapitirira 25% mpaka 30% yama calories anu atsiku ndi tsiku. Izi zimaphatikizapo mafuta a monounsaturated ndi polyunsaturated.

Kudya mafuta athanzi ndibwino ku thanzi lanu. Koma kudya mafuta ochulukirapo kumabweretsa kunenepa. Mafuta onse ali ndi ma calories 9 pa gramu ya mafuta. Izi ndizopitilira kawiri kuchuluka komwe kumapezeka mu chakudya ndi zomanga thupi.

Sikokwanira kuwonjezera zakudya zokhala ndi mafuta ambiri osakwanira pazakudya zodzaza ndi zakudya zopanda thanzi komanso mafuta. M'malo mwake, sinthanitsani mafuta odzaza kapena osinthasintha ndi mafuta athanzi, osakwanira.

Zakudya zonse zomwe zili mmatumba zimakhala ndi zolemba zopatsa thanzi zomwe zimaphatikizapo mafuta. Kuwerenga zolemba za chakudya kumatha kukuthandizani kudziwa kuchuluka kwamafuta omwe mumadya.

• Onetsetsani mafuta onse potumikira kamodzi. Onetsetsani kuti mwawonjezera kuchuluka kwa magawo omwe mungadye nthawi imodzi.
• Yang'anani mosamala kuchuluka kwa mafuta okhutira ndi mafuta opitilira potumiza. Zina zonse ndi mafuta osakwanira. Zolemba zina zidzalemba mndandanda wamafuta monounsaturated, ena satero.
• Onetsetsani kuti mafuta anu ambiri atsiku ndi tsiku amachokera ku monounsaturated ndi polyunsaturated source.
• Malo odyera ambiri achangu amaperekanso zambiri pazakudya zawo. Ngati simukuziwona zitatumizidwa, funsani seva yanu. Muthanso kuzipeza patsamba la malo odyera.

Zakudya zambiri zimakhala ndi mitundu yonse yamafuta. Ena ali ndi mafuta ochulukirapo kuposa ena. Zakudya ndi mafuta okhala ndi mafuta ochulukirapo monounsaturated ndi awa:

• Mtedza
• Peyala
• Mafuta a Canola
• Mafuta a azitona
• Mafuta a safflower (mkulu oleic)
• Mafuta a mpendadzuwa
• Mtedza mafuta ndi batala
• Mafuta a Sesame

Kuti mupeze zabwino zathanzi, muyenera kusintha mafuta osapatsa thanzi ndi mafuta athanzi. Nawa malingaliro:

• Idyani mtedza m'malo mwa makeke kuti mugulitse. Onetsetsani kuti gawo lanu likhale laling'ono, monga mtedza uli ndi ma calories ambiri.
• Onjezani avocado ku saladi ndi masangweji.
• Sinthanitsani batala ndi mafuta olimba ndi maolivi kapena mafuta a canola.

Monounsaturated mafuta asidi; MUFA; Asidi asidi; Mafuta m`thupi - monounsaturated mafuta; Atherosclerosis - monounsaturated mafuta; Kuumitsa mitsempha - monounsaturated mafuta; Hyperlipidemia - monounsaturated mafuta; Hypercholesterolemia - monounsaturated mafuta; Mitima matenda - monounsaturated mafuta; Matenda a mtima - mafuta monounsaturated; Zotumphukira mtsempha wamagazi matenda - monounsaturated mafuta; PAD - mafuta monounsaturated; Sitiroko - monounsaturated mafuta; CAD - mafuta monounsaturated; Zakudya zopatsa thanzi zam'mtima - mafuta monounsaturated

Grundy SM, Mwala NJ, Bailey AL, et al. 2018 AHA / ACC / AACVPR / AAPA / ABC / ACPM / ADA / AGS / APhA / ASPC / NLA / PCNA Malangizo pa kasamalidwe ka mafuta m'thupi: lipoti la American College of Cardiology / American Heart Association Task Force on Clinical Practice Guidelines . J Ndine Coll Cardiol. 2019; 73 (24): e285-e350. PMID: 30423393 pubed.ncbi.nlm.nih.gov/30423393/.

Hensrud DD, Heimburger DC. Maonekedwe a zakudya ndi thanzi komanso matenda. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. 26 wa. Philadelphia, PA: Elsevier; 2020: chap 202.

Mozaffarian D. Chakudya chopatsa thanzi komanso matenda amtima komanso amadzimadzi. Mu: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, olemba. Matenda a Mtima a Braunwald: Buku Lophunzitsira la Mankhwala Amtima. 11th ed. Philadelphia, PA: Elsevier; 2019: mutu 49.

Dipatimenti ya Zaumoyo ku United States; Dipatimenti ya Zaulimi ku US. Malangizo a Zakudya ku 2015 - 2020 kwa aku America. Kusindikiza kwa 8th. health.gov/dietaryguidelines/2015/resource/2015-2020_Dietary_Guidelines.pdf. Idasinthidwa mu Disembala 2015. Idapezeka pa Julayi 2, 2020.

• Mafuta Zakudya
• Momwe Mungachepetsere Cholesterol ndi Zakudya