Ioyile ebanjiweyo- Ngaba yioyile efanelekileyo yokupheka?

Umxholo

• Yintoni ioyile ebanjiweyo kwaye yenziwa njani?
• I-oyile eqhotyoshelweyo iphantsi kwizondlo, kodwa iphezulu kwi-Omega-6 Fatty Acids
• Ngaba i-oyile edibeneyo iyichaphazela njani impilo yakho?
• Ngaba yioyile elungileyo yokuPheka nayo?
• Umgca osezantsi

Ioyile ebanjiweyo ikhule ithandwa kule minyaka ingamashumi idlulileyo.

Ihlala iphakanyiswa isempilweni ngenxa yexabiso layo eliphezulu le-polyunsaturated fat kunye ne-vitamin E.

Abathengisi bathi banazo zonke iintlobo zezibonelelo zezempilo, kubandakanya ukunciphisa amanqanaba e-cholesterol egazini kunye nokunciphisa umngcipheko wesifo sentliziyo.

Eli nqaku lithathela ingqalelo uphando olukhoyo lokwahlula iinyani kwinyani.

Yintoni ioyile ebanjiweyo kwaye yenziwa njani?

Ioyile egqityiweyo yenziwe ngembewu yeediliya, eziyimveliso yokwenza iwayini.

Ukusuka kwimbono yeshishini, ukuvelisa le oli ngumbono oqaqambileyo. Kumawaka eminyaka, abavelisi beewayini bashiye iitoni zale mveliso ingenamsebenzi.

Ngenxa yenkqubela phambili kwezobuchwephesha, abavelisi ngoku banokuyikhupha ioyile embewini kwaye benze inzuzo.

Ioyile zihlala zikhutshwa kwimizi-mveliso ngokutyumza imbewu zize zisebenzise izinyibilikisi, kodwa iintlobo ezisempilweni zembewu- kunye neeoyile zemifuno ziyacinezelwa okanye ziyacinezelwa.

Abanye abantu banenkxalabo yokuba imizila yezinyibilikisi ezinetyhefu, ezinjengehexane, inokuchaphazela kakubi impilo yabantu.

Nangona kunjalo, phantse zonke izinyibilikisi ziyasuswa kwioyile yemifuno ngexesha lokuvelisa.

Okwangoku ayaziwa nokuba i-hexane trace kwioyile yemifuno ibangela ukwenzakala ebantwini ekuhambeni kwexesha, kodwa ihexane yeziphumo ezibi zokusingqongileyo ziyakhathaza. Uphando ngoku lujolise ekuphuhliseni ezinye iindlela eziluhlaza ().

Ukuba i-oyile yakho ayichazi ngokucacileyo ukuba isenziwa njani, kuya kufuneka ucinge ukuba ikhutshiwe kusetyenziswa imichiza efana nehexane.

Ioyile egalelweyo ikhutshwe kwimbewu yeediliya, imveliso eyenziwe ngewayini. Le nkqubo ihlala ibandakanya iikhemikhali ezahlukeneyo, kubandakanya i-hexane yesinyibilikisi enetyhefu.

I-oyile eqhotyoshelweyo iphantsi kwizondlo, kodwa iphezulu kwi-Omega-6 Fatty Acids

Amabango ezempilo e-oyile edityanisiweyo asekwe kwixabiso ekucingelwa ukuba liphezulu lezakhamzimba, ii-antioxidants kunye namafutha e-polyunsaturated ().

Ukwenziwa kwe-asidi enamafutha yeoyile edibeneyo yile ilandelayo:

• Kuhluthisiwe: 10%
• Monounsaturated: 16%
• Polyunsaturated: 70%

Iphezulu kakhulu kumafutha e-polyunsaturated, ikakhulu i-omega-6. Izazinzulu ziye zathelekelela ukuba ukutya okuninzi kwamafutha omega-6, xa kuthelekiswa ne-omega-3s, kunokunyusa ukudumba emzimbeni (3).

Le ithiyori ixhaswa zizifundo ezininzi zokujonga ezinxulumene nokutya okuphezulu okuqulathe i-omega-6 fatty acids ezinobungozi besifo esinganyangekiyo (,).

Nangona kunjalo, uphononongo olulawulwayo lubonisa ukuba i-linoleic acid-uhlobo lwe-omega-6 ye-fatty acid kwi-grapeseed oyile-ayinyusi amanqanaba egazi amakishayo (,).

Nokuba ukutya okuphezulu kwe-omega-6 fatty acids kukhuthaza isifo okwangoku akukaziwa. Izifundo ezikumgangatho ophezulu ezivavanya iimpembelelo ze-omega-6 fatty acids kwiziphelo ezinzima njengezifo zentliziyo ziyafuneka ().

Ioyile efumanekileyo ikwanazo nezixa ezikhulu zevithamini E. Enye icephe ibonelela nge-3.9 mg ye-vitamin E, eyi-19% ye-RDA (9).

Nangona kunjalo, ikhalori yeekhalori, ioyile edibeneyo ayingomthombo onomdla weVitamin E.

Phantse azikho ezinye iivithamini okanye iiminerali ezifumaneka kwioyile edaliweyo.

Ioyile edibeneyo iphezulu ku-vitamin E kunye ne-phenolic antioxidants. Ikwangumthombo otyebileyo wamafutha e-omega-6 polyunsaturated. Izazinzulu ziye zacacisa ukuba ukutya kakhulu i-omega-6 kunokuba yingozi.

Ngaba i-oyile edibeneyo iyichaphazela njani impilo yakho?

Zimbalwa kakhulu izifundo ezenze uphando nge-oyile edibeneyo kwimpilo yabantu.

Isifundo seenyanga ezimbini kwi-44 yokutyeba kakhulu okanye kwabasetyhini abatyebe kakhulu kuthelekisa iziphumo zempilo zokuthatha ioyile edibeneyo okanye yeoyilanga mihla le.

Xa kuthelekiswa nokuthatha ioyile kajongilanga, ioyile edityanisiweyo iphucule ukunganyangeki kwe-insulin kunye namanqanaba ancitshisiweyo eprotein esebenzayo yeC (CRP), isiphawuli esiqhelekileyo sokudumba ().

Ikwabonakala ngathi ineziphumo ezichasene neplatelet, oko kuthetha ukuba kunciphisa ukutyekela kwegazi lakho ekugubungeleni ().

Nangona kunjalo, ezinye iioyile ezihlanganisiweyo zinokuqulatha amanqanaba anokuba yingozi kwii-polycyclic ezine-hydrocarbon (PAHs), ezaziwayo ukuba zibangela umhlaza kwizilwanyana (12).

Akukaziwa ukuba isasazeke kangakanani le ngxaki okanye nokuba ngoyena nobangela wenkxalabo. Ezinye iioyile zemifuno, ezinjengeoyile kajongilanga, nazo zinokungcoliseka zii-PAHs ().

Ngelixa kukho ezinye izinto ezibonisa ukuba ioyile yodidi oluphezulu inokufumana izibonelelo ezithile, akukho mabango anamandla anokwenziwa kweli nqanaba.

Kukho ukunqongophala kophando malunga nefuthe leoyile edibeneyo ebantwini. Nangona kunjalo, ubungqina obukhoyo ngoku bucebisa ukuba bunokunciphisa ukujiya kwegazi kunye nokunciphisa ukudumba.

Ngaba yioyile elungileyo yokuPheka nayo?

Ioyile edibeneyo inendawo yokutshaya ngokuphakathi.

Ngesi sizathu, ipapashwa njengokhetho olufanelekileyo lokupheka ubushushu obuphezulu njengokufryiza.

Nangona kunjalo, oku kunokuba licebo elibi, njengoko ioyile ebanjiweyo ikwakhona iphezulu kwi-polyunsaturated fatty acids. La mafutha athanda ukusabela ngeoksijini kubushushu obuphezulu, enza iikhompawundi eziyingozi kunye neeradicals zasimahla (14,).

Ngenxa yokuba i-oyile edibeneyo iphezulu ngokumangalisayo kumafutha e-polyunsaturated, yeyona oyile imbi kakhulu onokuyisebenzisa xa ucheka.

Iioyile zokupheka ezisempilweni zokufryisa ubushushu obuphezulu zezi ziqulathe amafutha amaninzi okanye amafutha e-monounsaturated, anjengeoyile ye-olive, kuba kunqabile ukuba asabele ngeoksijini xa eshushu.

Ngesi sizathu, kuya kufuneka uphephe ukusebenzisa ioyile edibeneyo yokufryiza. Endaweni yoko ungayisebenzisa njengokunxiba isaladi okanye isithako kwimayonnaise nakwiimveliso ezibhakiweyo.

I-oyile edaliweyo iyabuthatha ubushushu obuphezulu kwaye akufuneki isetyenziselwe ukutshiza. Nangona kunjalo, inokusetyenziswa ngokukhuselekileyo njengengubo yesaladi okanye kwimpahla ebhakaweyo.

Umgca osezantsi

Ioyile egqityiweyo yenziwe ngembewu yeediliya, eziyimveliso eninzi yokwenza iwayini.

Kuphezulu kakhulu kwi-vitamin E kunye ne-phenolic antioxidants, kunye nomthombo ocebileyo we-omega-6 fatty acids. Ngelishwa, kukho ukunqongophala kophando kwioyile edaliweyo, ngenxa yoko iziphumo zayo zempilo aziqondwa ngokupheleleyo.

Ngelixa kungekho nto iphosakeleyo ngokusebenzisa ioyile edityanisiweyo kwizambatho zesaladi okanye iimpahla ezibhakiweyo, amanqanaba aphezulu e-polyunsaturated fatty acids ayenza ingakulungeli ukupheka okushushu kakhulu, njengokuqhotsa.

Ukuba ujonge ioyile yokupheka esempilweni, ioyile yomnquma inokuba lolunye ukhetho lwakho olufanelekileyo.