Zamkatimu
Akatswiri a zakudya aphunzira kale kusiyanitsa pakati pa mafuta abwino ndi opanda thanzi. Chisamaliro chapadera chimaperekedwa apa ku zakudya zomwe zili ndi mafuta ambiri a monounsaturated fatty acids (MUFA). Akatswiri amalangiza kumanga zakudya kuti akhale ndi thanzi labwino komanso kuchepetsa kukula kwa m'chiuno, ndikuphatikizidwa kwamafuta oterowo.
Zakudya zomwe zili ndi mafuta ambiri a monounsaturated:
Idawonetsa pafupifupi pafupifupi 100 g ya mankhwala
General makhalidwe a monounsaturated mafuta
Ma MUFAs ndi mafuta acid omwe saloledwa kupitilira gawo limodzi la carbon carbon mu kapangidwe ka maselo.
Mafuta a monounsaturated ali ndi chinthu chimodzi chofunikira chosiyanitsa. Pa kutentha, amakhala ndi mawonekedwe amadzimadzi, koma amakhuthala pamene kutentha kumachepa.
Woimira wotchuka kwambiri wa monounsaturated fatty acids (MUFA) ndi oleic acid (omega-9), yomwe imapezeka kwambiri mu mafuta a azitona.
Kuphatikiza apo, ma MUFA amaphatikiza palmitoleic, erucic, eicosenic, ndi aceterucic acid. Ndipo khumi ndi limodzi ochulukirapo ocheperako amafuta amafuta a monounsaturated.
Mafuta a monounsaturated nthawi zambiri amatengedwa ngati zinthu zopindulitsa kwambiri m'thupi. Chifukwa chogwiritsa ntchito moyenera, mutha kuchotsa cholesterol yambiri m'magazi, kusintha kamvekedwe ka mtima, kupewa matenda amtima kapena sitiroko.
Mafuta a masamba ndi opindulitsa kwambiri kwa thupi ngati sakuphikidwa koma amagwiritsidwa ntchito mu saladi.
Chenjezo, mafuta a rapeseed!
Zikuoneka kuti si mafuta onse a monounsaturated omwe ali ndi ubwino wathanzi. Monga ndi lamulo lililonse, pali zosiyana ...
Chowonadi ndi chakuti kuchuluka kwa erucic acid kumabweretsa kuphwanya mafuta kagayidwe. Mwachitsanzo, mafuta a rapeseed ali ndi pafupifupi 25 peresenti ya erucic acid.
Posachedwapa, chifukwa cha khama la obereketsa, mitundu yatsopano ya rapeseed (canola) yapangidwa, yomwe, mosiyana ndi yomwe idakhazikitsidwa kale, imakhala ndi 2% yokha ya erucic acid. Ntchito ina yosankha malo osankhidwa mderali ikuchitika. Ntchito yawo ndikuchepetsa kuchuluka kwa erucic acid mumafuta awa.
Zofunikira za Mafuta a Monounsaturated Daily
Mwa mitundu ina yonse yamafuta omwe amadyedwa, thupi la munthu limafunikira kwambiri mafuta a monounsaturated. Ngati titenga 100% mafuta onse omwe thupi limafunikira, ndiye kuti 60% yazakudya iyenera kukhala yamafuta a monounsaturated. Chizoloŵezi cha kudya kwawo kwa munthu wathanzi, pafupifupi, ndi 15% ya zopatsa mphamvu zazakudya zonse.
Kuwerengera kwenikweni kwa kuchuluka kwa anthu omwe amamwa tsiku ndi tsiku ku MUFA kumaganiziranso za mtundu wa zochitika za anthu. Jenda ndi zaka zake zilinso zofunika. Mwachitsanzo, kufunikira kwa mafuta a monounsaturated ndikwambiri kwa akazi kuposa amuna.
Kufunika kwa mafuta a monounsaturated kumawonjezeka:
- mukakhala kudera lozizira;
- kwa iwo omwe amachita nawo masewera olimbitsa thupi, akugwira ntchito mwakhama popanga;
- kwa ana aang'ono mu nthawi ya chitukuko yogwira;
- ngati kusokonezeka kwa dongosolo la mtima;
- pamene ali m'madera oipa (kupewa khansa);
- kwa odwala omwe ali ndi matenda a shuga a 2.
Kufunika kwa mafuta a monounsaturated kumachepa:
- ndi matupi awo sagwirizana totupa;
- kwa anthu omwe amasuntha pang'ono;
- kwa okalamba;
- ndi matenda a gastroenterological.
Digestibility wa mafuta monounsaturated
Mukamadya mafuta a monounsaturated, muyenera kudziwa kuchuluka kwawo muzakudya. Ngati ndizokhazikika kugwiritsa ntchito mafuta a monounsaturated, ndiye kuti kutengera kwawo thupi kumakhala kosavuta komanso kopanda vuto.
Zothandiza zimatha monounsaturated mafuta, zotsatira zake pa thupi
Mafuta a monounsaturated ndi gawo la mapangidwe a ma cell. Amatenga nawo mbali muzochita za metabolic, zomwe zimatsogolera ku ntchito yogwirizana bwino ya chamoyo chonse. Imaphwanya mafuta omwe amalowa m'thupi ndikuletsa cholesterol yochulukirapo kuti isapangike.
Kudya moyenera mafuta a MUFA kumathandiza kupewa matenda a atherosclerosis, kumangidwa kwa mtima mwadzidzidzi, kuchepetsa chiopsezo cha khansa, komanso kumalimbitsa chitetezo cha mthupi.
Mwachitsanzo, oleic ndi palmitic acid odziwika bwino ali ndi mphamvu zoteteza mtima. Amagwiritsidwa ntchito mwadala popewa komanso kuchiza matenda amtima. Oleic acid imagwiritsidwanso ntchito pochiza kunenepa kwambiri.
Ntchito yayikulu yamafuta a monounsaturated ndikuyambitsa njira za metabolic m'thupi. Kuperewera kwa mafuta a monounsaturated m'thupi kumadzadza ndi kuwonongeka kwa ntchito za ubongo, kusokonezeka kwa dongosolo la mtima, komanso kuwonongeka kwa thanzi.
Malangizo othandiza:
Mafuta a monounsaturated amawakonda kwambiri pokazinga. Chifukwa chake, akatswiri azakudya amalimbikitsa kuti okonda zidutswa za crispy agule azitona kapena mafuta a mtedza pazifukwa izi. Ubwino - kusintha kochepa mu kapangidwe ka mankhwala pamene akukumana ndi kutentha kwakukulu.
Kuyanjana ndi zinthu zina
Kudya mafuta a monounsaturated pamodzi ndi zakudya zokhala ndi mavitamini osungunuka ndi mafuta A, D, E kumathandizira kuyamwa kwa michere.
Zizindikiro za kusowa kwa mafuta a monounsaturated m'thupi
- kusokonezeka kwa ntchito ya dongosolo lamanjenje;
- kuwonongeka kwa khungu, kuyabwa;
- misomali yowonongeka ndi tsitsi;
- kusasamala, kukumbukira;
- mawonekedwe a matenda a autoimmune;
- kuphwanya mtima dongosolo;
- kuchuluka kwa cholesterol m'magazi;
- matenda amadzimadzi;
- zizindikiro zina za kusowa kwa mavitamini osungunuka mafuta.
Zizindikiro zamafuta ochulukirapo a monounsaturated m'thupi
- matupi awo sagwirizana totupa pakhungu;
- mavuto a m'mimba;
- kuchuluka mafuta khungu.
Zinthu zomwe zimakhudza zomwe zili mu MUFA m'thupi
Kuti muwonjezere nkhokwe zamafuta a monounsaturated, muyenera kudya zakudya zopatsa thanzi zomwe zili ndi mafuta ochulukirapo. Ndipotu, gwero lalikulu la chakudya chawo ndi chakudya.
Mafuta a monounsaturated polimbana ndi kuonda komanso kukongola
Mafuta a monounsaturated ayenera kuphatikizidwa muzakudya kuti muchepetse thupi. Amathandiza kuti thupi likhale lolemera ndi zinthu zothandiza, zomwe zimapatsa thupi mphamvu zowonjezera kupsinjika maganizo.
Kuonjezera apo, mafuta osatulutsidwa m'gululi amathandizira kuti mafuta odzaza mafuta awonongeke mofulumira, omwe amatha kuyambitsa kunenepa kwambiri ngati kuchuluka kwake kumaposa momwe amachitira.
Kafukufuku wasonyeza kuti oleic acid amalimbikitsa kuwonongeka kwa mafuta m'thupi. Kugwiritsa ntchito mafuta achilengedwe okhala ndi mafuta a monounsaturated kumathandizira kuti mawonekedwe awoneke bwino. Tsitsi ndi misomali zimayamba kutulutsa thanzi ndi kukongola.
"Chakudya cha Mediterranean" chodziwika bwino, chokhala ndi mafuta ambiri a monounsaturated, chimalola osati kungobweretsa chithunzicho mwachangu, komanso chimathandizira kuchira msanga kwa chamoyo chonse. Maolivi, mtedza, mafuta a masamba, zipatso zatsopano ndi nsomba zam'madzi zipangitsa kuti chakudya chanu chikhale chathanzi komanso chokoma.