Iinyani malunga namafutha e-monounsaturated

Amanqatha e-Monounsaturated luhlobo lwamafutha ekudleni. Ngomnye wamafutha asempilweni, kunye namafutha e-polyunsaturated. Amafutha eMonounsaturated alulwelo kubushushu begumbi, kodwa qalisa ukuqina xa ubanda.

Amafutha agcwalisiweyo kunye namafutha e-trans aqinile kubushushu begumbi. La mafutha angenampilo anokunyusa umngcipheko wesifo sentliziyo kunye nezinye iingxaki zempilo.

Amafutha e-Monounsaturated afumaneka kukutya kwezityalo, njengamandongomane, iiavokhado kunye neoyile yemifuno. Ukutya izixa ezilinganiselweyo ze-monounsaturated (kunye ne-polyunsaturated) amafutha endaweni ye-saturated kunye ne-trans fats inokunceda impilo yakho.

Amafutha eMonounsaturated ayilungele impilo yakho ngeendlela ezininzi:

• Banokukunceda ukuthoba inqanaba le-cholesterol yakho ye-LDL (embi). Ikholesterol yinto ethambileyo, enetyhefu enokubangela kuvaleke, okanye kuvalwe, imithambo yegazi (imithambo yegazi). Ukugcina inqanaba lakho le-LDL liphantsi kunciphisa umngcipheko wesifo sentliziyo kunye nokufa icala.
• Amafutha e-Monounsaturated anceda ukukhula kunye nokugcina iiseli zakho.

Umzimba wakho ufuna amafutha athile kunye neminye imisebenzi. Amafutha e-Monounsaturated lukhetho olusempilweni.

Ufanele ukufumana malini yonke imihla? Nazi iingcebiso ezivela kwizikhokelo zika-2015-2020 zokutya kubantu baseMelika:

• Nenjongo yokufumana ngaphezulu kwe-10% yeekhalori zakho zemihla ngemihla kumanqatha agcweleyo (afunyenwe kwinyama ebomvu, ibhotolo, itshizi, kunye neemveliso zobisi ezinamafutha apheleleyo) kunye namafutha agqithisiweyo (afumaneka kukutya okucutshungulwayo). Ukutya iikhalori ezingama-2 000, zizonke iikhalori ezili-140 ukuya kuma-200, okanye i-16 ukuya kuma-22 amagremu ngosuku.
• Gcina ukusetyenziswa kwamafutha kungabikho ngaphezulu kwe-25% ukuya kwi-30% yeekhalori zakho zemihla ngemihla. Oku kubandakanya amafutha e-monounsaturated kunye ne-polyunsaturated.

Ukutya amafutha asempilweni kulungile kwimpilo yakho. Kodwa ukutya amanqatha amaninzi kunokukhokelela ekuzuzeni ubunzima. Onke amafutha aneekhalori ezili-9 kwigram nganye yamafutha. Eli nani liphindaphindwe kabini kunelo lifumaneka kwiicarbohydrate nakwiiprotein.

Akwanelanga ukongeza ukutya okuphezulu kumafutha angafakwanga kwisidlo esizaliswe kukutya okungenampilo kunye namafutha. Endaweni yoko, gcwalisa amafutha agcwalisiweyo okanye agqithisiweyo ngamafutha asempilweni.

Konke ukutya okuhlanganisiweyo kunelebheli yesondlo equka umxholo wamafutha. Ukufunda iilebheli zokutya kunokukunceda ugcine umkhondo wokuba utya kangakanani amanqatha.

• Jonga amanqatha ewonke kwinkonzo enye. Qinisekisa ukongeza inani leenkonzo oza kuzitya ngexesha elinye.
• Jonga ngokusondeleyo kwinani lamafutha apheleleyo kunye namafutha athambileyo ekukhonzeni. Eminye ngamafutha angafakwanga. Ezinye iilebheli ziya kudwelisa umxholo we-monounsaturated fat, abanye abayi kuyenza.
• Qinisekisa ukuba uninzi lwamafutha akho emihla ngemihla avela kwimithombo ye-monounsaturated kunye ne-polyunsaturated.
• Iindawo zokutyela ezininzi zokutya okukhawulezayo zibonelela ngolwazi lwesondlo kwiimenyu zabo. Ukuba awuyiboni iposwe, cela iserver yakho. Unokukwazi ukuyifumana kwiwebhusayithi yokutyela.

Uninzi lokutya lunokudityaniswa kwazo zonke iintlobo zamafutha. Abanye banamafutha aphezulu asempilweni kunabanye. Ukutya kunye neeoyile ezinamaxabiso aphezulu e-monounsaturated fats zibandakanya:

• Amantongomane
• Iponyoponyo
• I-oyile yecanola
• I-oyile ye-olivu
• I-oyile ye-Safflower (i-oleic ephezulu)
• Oyile kajongilanga
• I-oyile yamandongomane kunye nebhotolo
• Ioli yeSesame

Ukufumana izibonelelo zempilo, kuya kufuneka ubeke endaweni yamafutha angenampilo ngamafutha asempilweni. Nazi ezinye izimvo:

• Yitya amandongomane endaweni yeicookies. Qiniseka ukuba ugcine isabelo sakho sincinci, njengoko amandongomane ephezulu kwiikhalori.
• Yongeza iavokhado kwiisaladi nakwiisendwitshi.
• Guqula ibhotolo kunye namafutha aqinileyo nge-olive okanye i-canola oyile.

I-acid ye-monounsaturated fatty acid; UMUFA; Asidi yeOleic; Cholesterol - amanqatha monounsaturated; I-atherosclerosis - i-monounsaturated fat; Ukuqina kwemithambo - amanqatha monounsaturated; Hyperlipidemia - amanqatha monounsaturated; Hypercholesterolemia - amanqatha monounsaturated; Imithambo yegazi Coronary - monounsaturated fat; Isifo sentliziyo - amanqatha monounsaturated; Izifo zepheriphery artery - monounsaturated fat; PAD - amanqatha monounsaturated; Stroke - monounsaturated amanqatha; CAD - amanqatha monounsaturated; Ukutya okusempilweni kwentliziyo-amanqatha e-monounsaturated

I-Grundy SM, iLitye NJ, iBaleyy AL, et al. 2018 AHA / ACC / AACVPR / AAPA / ABC / ACPM / ADA / AGS / APhA / ASPC / NLA / PCNA Isikhokelo kulawulo lwe-cholesterol yegazi: ingxelo ye-American College of Cardiology / American Heart Association Task Force kwi-Clinical Practice Guidelines . J NdinguColl Cardiol. Ngo-2019; 73 (24): e285-e350. IINKCUKACHA: 30423393 pubmed.ncbi.nlm.nih.gov/30423393/.

IHensrud DD, Heimburger DC. Ujongano lwesondlo kwimpilo nakwizifo. Ku: IGoldman L, iSchafer AI, ii-eds. Amayeza eGoldman-Cecil. Ngomhla wama-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 202.

I-Mozaffarian D. Isondlo kunye nezifo zentliziyo kunye neemetabolism. Ku: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, ii-eds. Isifo sentliziyo seBraunwald: Incwadi yesifundo seMpilo yeNtliziyo. Ngomhla we-11. IPhiladelphia, PA: Elsevier; I-2019: isahluko 49.

ISebe lezeMpilo laseMelika kunye neenkonzo zoLuntu; Isebe lezoLimo laseMelika. 2015 - 2020 Izikhokelo zeZidlo kubantu baseMelika. Uhlobo lwe-8. health.gov/dietaryguidelines/2015/resource/2015-2020_Dietary_Izikhokelo.pdf. Ukuhlaziywa kweDisemba 2015. Kufumaneka ngoJulayi 2, 2020.

• Amafutha okutya
• Uyihlisa njani iCholesterol kunye nokutya