Kodi Phindu la Mafuta a Monounsaturated Ndi ati?

Zamkati

• Kodi mafuta a monounsaturated ndi ati?
• Mafuta a Monounsaturated Angakuthandizeni Kuchepetsa Kunenepa
• Angathandizire Kuchepetsa Zowopsa Zamatenda a Mtima
• Amatha Kuchepetsa Kuchepetsa Khansa
• Mafuta a Monounsaturated Atha Kuthandizira Kukhathamira Kwa Insulin
• Amatha Kuchepetsa Kutupa
• Ndi Zakudya Ziti Zomwe Zili Ndi Mafuta Awa?
• Mfundo Yofunika Kwambiri

Mafuta a Monounsaturated ndi mafuta athanzi omwe amapezeka mumafuta a maolivi, mapeyala ndi mtedza wina.

M'malo mwake, umboni ukuwonetsa kuti mafuta a monounsaturated ali ndi maubwino angapo azaumoyo.

Amatha kuthandizira kuchepa thupi, kuchepetsa chiwopsezo cha matenda amtima ndikuchepetsa kutupa.

Nkhaniyi ifotokoza zamafuta osakwanira komanso umboni wasayansi wokhudzana ndi maubwino ake.

Kodi mafuta a monounsaturated ndi ati?

Pali mitundu ingapo yamafuta mumadyerero anu, omwe amasiyana pamapangidwe awo amankhwala.

Mafuta osakwaniritsidwa ndi omwe amakhala ndimipanda iwiri mumapangidwe awo amankhwala.

Ma monounsaturated fatty acids, kapena MUFAs, ndi mtundu wamafuta osakwaniritsidwa. "Mono," kutanthauza chimodzi, chimatanthauza kuti mafuta a monounsaturated amakhala ndi mgwirizano umodzi wokha.

Pali mitundu yambiri yama MUFA. Oleic acid ndi mtundu wofala kwambiri, womwe umakhala pafupifupi 90% ya omwe amapezeka muzakudya ().

Ma MUFA ena amaphatikizapo asidi ya palmitoleic ndi acid vaccenic.

Zakudya zambiri zimakhala ndi ma MUFA ambiri, koma zambiri zimakhala ndi mafuta osiyanasiyana. Pali zakudya zochepa kwambiri zomwe zimakhala ndi mtundu umodzi wokha wamafuta.

Mwachitsanzo, maolivi amakhala okwera kwambiri mu MUFAs ndi mitundu ina yamafuta.

Zakudya zomwe zimakhala ndi mafuta ambiri osakwaniritsidwa, monga mafuta a azitona, nthawi zambiri zimakhala zam'madzi kutentha, pomwe zakudya zomwe zimakhala ndi mafuta ambiri, monga batala ndi mafuta a coconut, nthawi zambiri zimakhala zolimba kutentha.

Mafuta osiyanasiyanawa amakhudza thanzi ndi matenda mosiyanasiyana. Mafuta a Monounsaturated, makamaka, awonetsedwa kuti ali ndi maubwino angapo azaumoyo ().

Chidule: Mafuta a Monounsaturated amakhala ndi mgwirizano umodzi wapawiri m'makina awo ndipo atha kukhala ndi maubwino osiyanasiyana azaumoyo.

Mafuta a Monounsaturated Angakuthandizeni Kuchepetsa Kunenepa

Mafuta onse amapereka mphamvu yofanana - ma calories 9 pa gramu - pomwe carbs ndi mapuloteni amapereka ma calories 4 pa gramu.

Chifukwa chake, kuchepetsa kuchuluka kwa mafuta pazakudya zanu kumatha kukhala njira yothandiza yochepetsera kudya kwa kalori ndikuchepetsa thupi.

Komabe, chakudya chokhala ndi mafuta ochepa osakwanira kupitilira muyeso amathanso kuthandizira kuchepa thupi, bola ngati simukudya ma calories ambiri kuposa momwe mukuwotchera ().

Kafukufuku wowerengeka wasonyeza kuti pomwe kudya kwama kalori kumakhalabe kofanana, kudya kwama MUFAs kumapangitsa kuti muchepetse thupi mofanana ndi zakudya zamafuta ochepa (,).

Mwachitsanzo, kafukufuku wina wa anthu 124 omwe anali onenepa kwambiri kapena onenepa kwambiri adapeza kuti kudya chakudya chambiri cha MUFA (20% ya mafuta onse) kapena chakudya chamafuta ambiri chaka chimodzi kudapangitsa kuti muchepetse makilogalamu pafupifupi 8.8 ().

Kafukufuku wokulirapo wophatikiza zotsatira za maphunziro ena a 24 adawonetsa kuti zakudya zamafuta apamwamba-MUFA ndizothandiza pang'ono kuposa zakudya zama carb owonda ().

Chifukwa chake, zakudya zapamwamba-MUFA zitha kukhala njira yothandiza yochepetsera thupi mukamachotsa zina zopatsa mphamvu, m'malo mongowonjezera zopatsa mphamvu pazakudya.

Chidule: Zakudya zapamwamba za MUFA zitha kuthandiza kuchepetsa thupi ndipo zitha kukhala zothandiza kuposa mafuta ochepa, zakudya zamafuta ambiri.

Angathandizire Kuchepetsa Zowopsa Zamatenda a Mtima

Pali kutsutsana kwakukulu pankhani yazakudya ngati mafuta ochulukirapo amathandizira kutenga chiwopsezo cha matenda amtima.

Komabe, pali umboni wabwino wosonyeza kuti kuwonjezera ma MUFA mu zakudya zanu kumatha kuchepetsa mavuto omwe amabwera chifukwa cha matenda amtima, makamaka ngati mukusintha mafuta okhuta.

Cholesterol wochuluka m'magazi ndi chiopsezo cha matenda a mtima, chifukwa amatha kutseka mitsempha ndi kupangitsa matenda amtima kapena kupwetekedwa mtima. Kafukufuku wosiyanasiyana wasonyeza kuti kudya kwambiri mafuta a monounsaturated kumatha kuchepetsa cholesterol yamagazi ndi triglycerides (,,).

Mwachitsanzo, kafukufuku wina wa anthu 162 athanzi poyerekeza miyezi itatu ya chakudya chambiri cha MUFA chokhala ndi mafuta okwanira kwambiri kuti awone zomwe zimachitika m'mwazi wamagazi.

Kafukufukuyu adapeza kuti mafuta omwe ali ndi mafuta ochulukirapo amakulitsa cholesterol chopanda thanzi cha LDL ndi 4%, pomwe chakudya chambiri cha MUFA chimachepetsa cholesterol cha LDL ndi 5% ().

Kafukufuku wina wocheperako apeza zotsatira zofananira za MUFAs zochepetsa LDL cholesterol komanso kuwonjezera "zabwino" HDL cholesterol (,,).

Zakudya zam'mwamba-MUFA zithandizanso kuchepetsa kuthamanga kwa magazi, nawonso. Kafukufuku wamkulu wa anthu 164 omwe ali ndi kuthamanga kwa magazi adapeza kuti chakudya chambiri cha MUFA chimachepetsa kuthamanga kwa magazi komanso chiopsezo cha matenda amtima, poyerekeza ndi zakudya zamafuta ambiri ().

Zotsatira zofananira zofananira ndi kuthamanga kwa magazi zapezekanso mwa anthu omwe ali ndi matenda amtundu wa 2 shuga ndi metabolic syndrome (,).

Komabe, ndikofunikira kuzindikira kuti zopindulitsa za zakudya zapamwamba-MUFA zimangowoneka pokhapokha atasintha mafuta okhuta kapena ma carbs pachakudyacho.

Kuphatikiza apo, pamaphunziro onsewa, zakudya za MUFA zapamwamba zinali mbali ya zakudya zomwe zimayendetsedwa ndi ma calorie, kutanthauza kuti kuwonjezera mafuta owonjezera pazakudya zanu kudzera mu zakudya za MUFA zambiri sizingakhale ndi phindu lofananalo.

Chidule: Zakudya zam'mwamba-MUFA zitha kuthandiza kuchepetsa mafuta m'magazi, kuthamanga kwa magazi ndi zina zotengera matenda amtima, makamaka ngati zingalowe m'malo mwa mafuta okhathamira.

Amatha Kuchepetsa Kuchepetsa Khansa

Palinso umboni wina wosonyeza kuti zakudya zomwe zili ndi ma MUFA zitha kuthandiza kuchepetsa chiopsezo cha khansa zina.

Mwachitsanzo, khansa ya prostate ndi imodzi mwa mitundu yofala kwambiri ya khansa mwa amuna, makamaka amuna achikulire.

Kafukufuku ambiri adasanthula ngati amuna omwe amadya ma MUFA ambiri achepetsa kapena kuwonjezera kuchuluka kwa khansa ya prostate, koma umboniwo sunadziwikebe bwinobwino.

Kafukufuku aliyense wofufuza gawo la zakudya zapamwamba za MUFA mu khansa ya prostate wapeza zotsatira zosiyana. Zina zimawonetsa zoteteza, zina zimawonetsa zopanda pake pomwe zina zimawonetsa zoyipa (,,).

Chimodzi mwazofukufukuchi chidanenanso kuti zina mwazakudya zapamwamba za MUFA zitha kuyambitsa chitetezo m'malo mwa MUFA iwowo. Chifukwa chake, sizikudziwika bwinobwino momwe MUFA imakhudzira khansa ya prostate.

Zakudya zapamwamba za MUFA zawerengedwanso pokhudzana ndi chiopsezo cha khansa ya m'mawere (,,).

Kafukufuku wina wamkulu wa azimayi 642 adapeza kuti omwe ali ndi oleic acid (mtundu wa MUFA wopezeka m'mafuta a maolivi) m'matumba awo amafuta amakhala ndi khansa ya m'mawere yotsika kwambiri ().

Komabe, izi zimangowoneka mwa azimayi ku Spain - komwe maolivi amadya kwambiri - osati azimayi ochokera kumayiko ena. Izi zikusonyeza kuti chingakhale gawo lina la mafuta a azitona omwe amateteza.

M'malo mwake, kafukufuku wambiri adasanthula mafuta azitona makamaka ndikupeza kuti anthu omwe amadya mafuta ambiri amakhala ndi khansa ya m'mawere yotsika (,,).

Kuphatikiza apo, maphunziro onsewa anali owonera, kutanthauza kuti sangathe kutsimikizira zoyambitsa ndi zotsatira zake. Chifukwa chake, zina mwa magawo azakudya ndi njira yamoyo zitha kukhala zothandiza pantchitoyi.

Chidule: Anthu omwe ali ndi vuto lalikulu la MUFA ali ndi mitengo yotsika ya khansa ya m'mawere. Komabe, izi zitha kuchitika chifukwa cha zigawo zina za zakudya zomwe zili ndi MUFA, osati ma MUFA eni ake.

Mafuta a Monounsaturated Atha Kuthandizira Kukhathamira Kwa Insulin

Insulini ndi timadzi timene timayang'anira shuga wamagazi anu powasunthira kuchoka m'magazi kupita m'maselo anu. Kupanga kwa insulin ndikofunikira popewa shuga wambiri wamagazi ndi mtundu wa 2 shuga.

Kafukufuku wasonyeza kuti zakudya zapamwamba-MUFA zitha kupititsa patsogolo chidwi cha insulin mwa onse omwe ali ndi shuga wopanda magazi.

Kafukufuku wina wa anthu 162 athanzi adapeza kuti kudya chakudya chambiri cha MUFA kwa miyezi itatu kumapangitsa kuti insulin imveke bwino ndi 9% ().

Kafukufuku wofanana, wosiyana wa anthu 472 omwe ali ndi matenda amadzimadzi apeza kuti iwo omwe amadya chakudya chambiri cha MUFA kwamasabata a 12 adachepetsa kuchepa kwa insulin ().

Kafukufuku wina apindulanso chimodzimodzi ndi zakudya zapamwamba za MUFA pa insulin ndi kuwongolera shuga (,,).

Chidule: Zakudya zapamwamba-MUFA zitha kukhala zothandiza pakukweza chidwi cha insulin komanso kuwongolera shuga m'magazi mwa omwe ali ndi shuga wopanda magazi ambiri.

Amatha Kuchepetsa Kutupa

Kutupa ndimachitidwe achitetezo amthupi omwe amathandiza thupi lanu kulimbana ndi matenda.

Koma nthawi zina kutupa kumachitika pang'onopang'ono kwakanthawi, komwe kumatha kuyambitsa matenda osatha monga kunenepa kwambiri ndi matenda amtima.

Poyerekeza ndi zakudya zina, monga zakudya zamafuta kwambiri komanso zakumadzulo, zakudya zapamwamba za MUFA zimatha kuchepetsa kutupa.

Kafukufuku wina adapeza kuti zakudya zapamwamba-MUFA zimachepetsa kutupa kwa odwala omwe ali ndi matenda amadzimadzi, poyerekeza ndi zakudya zamafuta kwambiri ().

Kafukufuku wina wasonyeza kuti anthu omwe amadya zakudya za Mediterranean zomwe zili ndi MUFAs amakhala ndi mankhwala ochepetsa magazi m'magazi awo, monga C-reactive protein (CRP) ndi interleukin-6 (IL-6) (,,).

Zakudya zam'mwamba-MUFA zitha kuchepetsanso mafotokozedwe amtundu wambiri wamatenda amafuta poyerekeza ndi zakudya zamafuta. Iyi ikhoza kukhala imodzi mwanjira zomwe ma MUFA amathandizira kuchepa thupi ().

Pochepetsa kutupa, zakudya zamafuta ambiri a MUFA zitha kuthandiza kuchepetsa chiopsezo cha matenda osachiritsika.

Chidule: Zakudya zam'mwamba-MUFA zitha kuthandiza kuchepetsa kutupa, njira yomwe ingapangitse matenda osachiritsika.

Ndi Zakudya Ziti Zomwe Zili Ndi Mafuta Awa?

Magwero abwino kwambiri a MUFA ndi zakudya zopangidwa ndi mbewu, kuphatikiza mtedza, mbewu ndi mafuta. Amatha kupezeka mu nyama ndi zakudya zopangidwa ndi nyama, komanso.

M'malo mwake, umboni wina ukusonyeza kuti zopangira zopangira mbewu za MUFAs, makamaka mafuta a azitona, ndizofunikira kuposa zopangira nyama ().

Izi zitha kukhala chifukwa cha zowonjezera zowonjezera zamafuta azitona.

Nayi mndandanda wazakudya zambiri mu MUFAs, komanso kuchuluka komwe kumapezeka mu 3.5 ounces (100 magalamu) a chakudya:

• Mafuta a azitona: 73.1 magalamu
• Maamondi: 33.6 magalamu
• Zolemba: 27.3 magalamu
• Mtedza 24.7 magalamu
• Pistachios: 24.2 magalamu
• Maolivi: Magalamu 15
• Mbeu za dzungu: 13.1 magalamu
• Nkhumba: 10.7 magalamu
• Zolemba: 9.8 magalamu
• Mbeu za mpendadzuwa: 9.5 magalamu
• Mazira: 4 magalamu

Chidule: MUFA amapezeka muzakudya zanyama ndi zamasamba. Magwero abwino ndi mafuta a azitona, mtedza ndi mbewu.

Mfundo Yofunika Kwambiri

Mafuta a Monounsaturated ndi mafuta athanzi omwe amapezeka mumafuta a maolivi, mtedza, mbewu ndi zakudya zina zanyama.

Zakudya zomwe zili ndi mafuta a monounsaturated zitha kuthandizira kuchepa ndipo zitha kuchepetsa zomwe zimayambitsa matenda amtima, bola ngati sizikuwonjezera mafuta owonjezera pazakudya zanu.

Zakudya zomwe zimakhala ndi ma MUFA, makamaka maolivi, zitha kuthandizanso kuchepetsa chiopsezo cha khansa, kutupa komanso kukana kwa insulin.

Ngakhale ndikofunikanso kudya mitundu ina yamafuta, m'malo mwa mafuta osapatsa thanzi ndi MUFA atha kupereka zabwino zingapo zathanzi.