Zithini izibonelelo zamafutha eMonounsaturated?

Umxholo

• Yintoni i-Monounsaturated Fats?
• Amafutha eMonounsaturated anokukunceda ukunciphisa umzimba
• Banokunceda ekunciphiseni ubungozi bezifo zentliziyo
• Banokukunceda ukunciphisa umngcipheko womhlaza
• Amafutha eMonounsaturated anokunceda ekuphuculeni ubuntununtunu be-insulin
• Banokunciphisa ukuvuvukala
• Kukuphi ukutya okuqulatha la mafutha?
• Umgca osezantsi

Amafutha e-Monounsaturated ngamafutha asempilweni afumaneka kwioyile ye-olive, iiavokhado kunye namandongomane athile.

Ngapha koko, ubungqina bubonisa ukuba i-monounsaturated fats inezibonelelo ezininzi zezempilo.

Banokunceda ukunciphisa umzimba, ukunciphisa umngcipheko wesifo sentliziyo kunye nokunciphisa ukudumba.

Eli nqaku liza kuxubusha ngamafutha e-monounsaturated kunye nobungqina benzululwazi obuxhasa izibonelelo zabo.

Yintoni i-Monounsaturated Fats?

Kukho inani leentlobo ezahlukeneyo zamafutha kwindlela otya ngayo, eyahluka ngokwakhiwa kweekhemikhali.

Amafutha angaqinisekiswanga ngalawo aneebhondi eziphindwe kabini kulwakhiwo lwekhemikhali.

I-Monounsaturated fatty acids, okanye ii-MUFAs, ziluhlobo lwamafutha angafakwanga. “I-Mono,” ethetha enye, ibonisa ukuba amafutha e-monounsaturated have a single bond bond.

Zininzi iintlobo ezahlukeneyo ze-MUFA. I-asidi yeOleic lolona hlobo luxhaphakileyo, oluquka malunga neepesenti ezingama-90 zezo zifunyenwe kukutya ().

Ezinye ii-MUFA zibandakanya i-palmitoleic acid kunye ne-vaccenic acid.

Ukutya okuninzi kuphezulu kwii-MUFA, kodwa uninzi luqulathe indibaniselwano yamafutha ahlukeneyo. Kukho ukutya okumbalwa okuqulethe uhlobo olunye kuphela lwamafutha.

Umzekelo, ioyile yomnquma iphezulu kakhulu kwii-MUFA kunye nezinye iintlobo zamafutha.

Ukutya okuphezulu kumafutha angafakwanga, njengeoyile yomnquma, kuhlala kulwelo kwigumbi lobushushu, ngelixa ukutya okunamafutha agcweleyo, njengebhotolo kunye neoyile yekhokhonathi, kuhlala kuqinile kubushushu begumbi.

La mafutha ahlukeneyo achaphazela impilo kunye nezifo ngokwahlukileyo. Amafutha e-Monounsaturated, ngakumbi, abonakalisiwe ukuba anenani lezibonelelo zempilo ().

Isishwankathelo: Amafutha e-Monounsaturated ane-bond ephindwe kabini kulwakhiwo lwekhemikhali kwaye anokuba nezibonelelo ezahlukeneyo zempilo.

Amafutha eMonounsaturated anokukunceda ukunciphisa umzimba

Onke amafutha abonelela ngesixa samandla esilinganayo- i-9 yeekhalori ngegram nganye - ngelixa ii-carbs kunye neeprotheyini zibonelela ngeekhalori ezi-4 kwigram nganye.

Ke ngoko, ukunciphisa inani lamafutha kwisidlo sakho kunokuba yindlela efanelekileyo yokunciphisa ikhalori kunye nokunciphisa umzimba.

Nangona kunjalo, ukutya okunexabiso eliphakathi ukuya kwinqanaba eliphezulu lamafutha e-monounsaturated nako kunokunceda ekunciphiseni ubunzima, ukuba awutyi kakhulu iikhalori kunokuba utshise ().

Izifundo ezimbalwa zibonise ukuba xa ikhalori etyiwayo ihlala injalo, ukutya okuphezulu kwii-MUFA kukhokelele ekunciphiseni ubunzima obufanayo nokutya okunamafutha asezantsi (,).

Umzekelo, olunye uphononongo lwabantu abali-124 ababebhitye kakhulu okanye abatyebe kakhulu bafumanisa ukuba ukutya ukutya okuphezulu kwe-MUFA (iipesenti ezingama-20 zeekhalori zizonke) okanye ukutya okune-carb ephezulu kunyaka omnye kukhokelele ekunciphiseni ubunzima bomyinge weephawundi eziyi-8.8 ().

Isifundo esikhudlwana esidibanisa iziphumo zezinye izifundo ezingama-24 zibonise ukuba izidlo eziphezulu ze-MUFA zisebenza kancinci kunokutya okuphezulu kwe-carb yokunciphisa umzimba ().

Ke ngoko, ukutya okuphezulu kwe-MUFA kunokuba yindlela efanelekileyo yokunciphisa umzimba xa utshintsha ezinye iikhalori, endaweni yokongeza iikhalori ezongezelelweyo kukutya.

Isishwankathelo: Ukutya okuphezulu-MUFA kunokunceda ekunciphiseni ubunzima kwaye kunokuba nokusebenza ngakumbi kunamafutha asezantsi, ukutya okunamafutha aphezulu.

Banokunceda ekunciphiseni ubungozi bezifo zentliziyo

Kukho impikiswano enkulu kwisondlo malunga nokuba amafutha agcweleyo anyusa umngcipheko wesifo sentliziyo.

Nangona kunjalo, kukho ubungqina obulungileyo bokuthi ukonyusa ii-MUFA kwisidlo sakho kunokunciphisa umngcipheko wesifo sentliziyo, ngakumbi ukuba uthatha indawo yamafutha agcweleyo.

I-cholesterol eninzi egazini ingumngcipheko wesifo sentliziyo, njengoko inokuvala imithambo kwaye ikhokelele ekuhlaselweni sisifo sentliziyo okanye ukubetha. Izifundo ezahlukeneyo zibonise ukuba ukutya kakhulu amafutha e-monounsaturated kunganciphisa i-cholesterol yegazi kunye ne-triglycerides (,,).

Umzekelo, olunye uphononongo lwabantu abayi-162 abasempilweni xa kuthelekiswa iinyanga ezintathu zokutya okuphezulu kwe-MUFA kunye nokutya okunamafutha aphezulu ukubona iziphumo kwi-cholesterol yegazi.

Olu phononongo lufumanise ukuba ukutya okunamafutha amaninzi kuzise i-cholesterol ye-LDL engenampilo nge-4%, ngelixa ukutya okuphezulu kwe-MUFA kunciphise i-cholesterol ye-LDL nge-5% ().

Olunye uphononongo oluncinci lufumene iziphumo ezifanayo ze-MUFAs ezinciphisa i-cholesterol ye-LDL kunye nokwandisa "okuhle" kwe-cholesterol ye-HDL (,,).

Ukutya okuphezulu-MUFA kunokunceda ukunciphisa uxinzelelo lwegazi, nako. Isifundo esikhulu sabantu abali-164 abanengxaki yoxinzelelo lwegazi bafumanisa ukuba ukutya okuphezulu-MUFA kunciphisa uxinzelelo lwegazi kunye nomngcipheko wesifo sentliziyo, xa kuthelekiswa nokutya okuphezulu kwe-carb ().

Iziphumo eziluncedo ezifanayo kuxinzelelo lwegazi sele zifunyenwe kubantu abane-2 yeswekile kunye ne-metabolic syndrome (,).

Nangona kunjalo, kubalulekile ukuba uqaphele ukuba iziphumo eziluncedo zokutya okuphezulu-MUFA zibonwa kuphela xa zithatha indawo yamafutha agcweleyo okanye iikhabhoh ekutyeni.

Ngaphaya koko, kwisifundo ngasinye kwezi, izidlo eziphezulu ze-MUFA ziyinxalenye yokutya okulawulwa yiekhalori, oko kuthetha ukuba ukongeza iikhalori ezongezelelekileyo kukutya kwakho ngokutya okuphezulu kwe-MUFA akunakuba nezibonelelo ezifanayo.

Isishwankathelo: Ukutya okuphezulu kwe-MUFA kunokunceda ukunciphisa i-cholesterol yegazi, uxinzelelo lwegazi kunye nezinye izinto ezinobungozi besifo sentliziyo, ngakumbi ukuba zithatha indawo yamanqatha athile kukutya.

Banokukunceda ukunciphisa umngcipheko womhlaza

Kukho ubungqina bokuba ukutya okunotyebileyo kwii-MUFA kunokunceda ukunciphisa umngcipheko wee-cancer ezithile.

Umhlaza wesibeletho, umzekelo, yenye yeentlobo zomhlaza ezixhaphakileyo emadodeni, ngakumbi amadoda amadala.

Izifundo ezininzi ziye zavavanya ukuba ingaba amadoda atya inani elifanelekileyo le-MUFA anciphisile okanye anyuse amaqondo omhlaza wesibeletho, kodwa ubungqina buhlala bungacacanga.

Isifundo ngasinye kuvavanyo lwendima yokutya okuphezulu-MUFA kumhlaza wedlala lesisu sifumene iziphumo ezahlukeneyo. Abanye babonisa isiphumo sokhuselo, abanye babonisa ukungabinampembelelo kwaye abanye babonisa isiphumo esiyingozi (,,).

Olunye lolu phononongo lucebise ukuba ezinye izinto zokutya okuphezulu-MUFA zinokubangela iziphumo ezikhuselayo kunee-MUFA ngokwazo. Ke ngoko, akucaci ukuba ii-MUFA ziwuchaphazela njani umhlaza wedlala lobudoda.

Ukutya okuphezulu-MUFA kuye kwafundwa ngokunxulumene nomngcipheko womhlaza wamabele (,,).

Olunye uphononongo olukhulu lwabasetyhini abangama-642 bafumanisa ukuba abo banexabiso eliphezulu le-oleic acid (uhlobo lwe-MUFA olufunyenwe kwioyile yomnquma) kwizicwili zabo ezinamanqatha babenawona manqanaba asezantsi omhlaza wamabele ().

Nangona kunjalo, oku kwabonwa kuphela kubafazi baseSpain- apho ioyile yomnquma isetyenziswa kakhulu- hayi kubafazi abavela kwamanye amazwe. Oku kuphakamisa ukuba linokuba lelinye icandelo leoyile yomnquma elinesiphumo sokhuselo.

Ngapha koko, inani lezifundo ziye zavavanya ioyile yomnquma ngokukodwa kwaye bafumanisa ukuba abantu abatya ioyile yomnquma ngakumbi banamazinga asezantsi omhlaza wamabele (,,).

Ngaphezu koko, zonke ezi zifundo beziqwalaselwe, oko kuthetha ukuba abanakungqina unobangela kunye nesiphumo. Ke, amanye amacandelo okutya kunye nendlela yokuphila inokuba negalelo koku kuluncedo.

Isishwankathelo: Abantu abane-MUFA ephezulu bathatha amaqondo asezantsi omhlaza wamabele. Nangona kunjalo, oku kunokubangelwa ngamanye amacandelo okutya okuqulathe i-MUFA, endaweni yee-MUFA ngokwazo.

Amafutha eMonounsaturated anokunceda ekuphuculeni ubuntununtunu be-insulin

I-insulin yihomoni elawula iswekile esegazini lakho ngokuyihambisa isuse egazini iye kwiiseli zakho. Ukuveliswa kwe-insulin kubalulekile ukuthintela iswekile ephezulu yegazi kunye nohlobo lwe-2 yeswekile.

Izifundo zibonise ukuba ukutya okuphezulu-MUFA kunokuphucula ubuntununtunu be-insulin kubo bobabini banayo kwaye ngaphandle kweswekile ephezulu yegazi.

Olunye uphononongo lwabantu abayi-162 abasempilweni bafumanisa ukuba ukutya ukutya okuphezulu-MUFA iinyanga ezintathu kuphuculwe ubuntununtunu be-insulin nge-9% ().

Isifundo esifanayo, esahlukileyo sabantu abangama-472 abane-metabolic syndrome bafumanisa ukuba abo batya ukutya okuphezulu kwe-MUFA kwiiveki ezili-12 babenciphise kakhulu ukunganyangeki kwe-insulin ().

Olunye uphononongo lufumene iziphumo eziluncedo ezifanayo kwizidlo eziphezulu ze-MUFA kwi-insulin kunye nolawulo lweswekile yegazi (,,).

Isishwankathelo: Ukutya okuphezulu-MUFA kunokuba luncedo ekuphuculeni ubuntununtunu be-insulin kunye nolawulo lweswekile yegazi kwabo banayo kwaye ngaphandle kweswekile ephezulu yegazi.

Banokunciphisa ukuvuvukala

Ukudumba yinkqubo yesiqhelo yamajoni omzimba enceda umzimba wakho ukulwa usulelo.

Kodwa ngamanye amaxesha ukudumba kwenzeka kancinci ixesha elide, elinokuba negalelo kwizifo ezinganyangekiyo njengokutyeba kakhulu kunye nesifo sentliziyo.

Xa kuthelekiswa nokunye ukutya, njengokutya okunamafutha aphezulu kunye nokutya kwaseNtshona, ukutya okuphezulu kwe-MUFA kunokunciphisa ukudumba.

Olunye uphononongo lufumanise ukuba ukutya okuphezulu-MUFA kunciphise ukudumba kwizigulana ezinesifo se-metabolic syndrome, xa kuthelekiswa nokutya okunamafutha aphezulu ().

Olunye uphononongo lubonakalisile ukuba abantu abatya ukutya kweMeditera okuphezulu kwii-MUFA baneekhemikhali ezitshisayo ezisegazini, ezinje nge-C-reactive protein (CRP) kunye ne-interleukin-6 (IL-6) (,,).

Ukutya okuphezulu-MUFA kunokunciphisa ukubonakaliswa kohlobo lokudumba kwizicwili ezinamanqatha xa kuthelekiswa nokutya okunamafutha aphezulu. Le inokuba yenye yeendlela iiMUFA eziluncedo ngayo ekulahlekeni kobunzima ().

Ngokunciphisa ukudumba, ukutya okuphezulu-MUFA kunokunceda ukunciphisa umngcipheko wezifo ezingapheliyo.

Isishwankathelo: Ukutya okuphezulu-MUFA kunokunceda ukunciphisa ukudumba, inkqubo enokuthi inegalelo kwizifo ezingapheliyo.

Kukuphi ukutya okuqulatha la mafutha?

Eyona mithombo ilungileyo ye-MUFA kukutya okusekwe kwizityalo, kubandakanya amandongomane, imbewu kunye neoyile yomnquma. Banokufumaneka kwinyama kunye nokutya okusekwe kwizilwanyana, ngokunjalo.

Ngapha koko, obunye ubungqina bubonisa ukuba imithombo esekwe kwizityalo ze-MUFA, ngakumbi ioyile yomnquma, inqweneleka ngakumbi kunemithombo esekwe kwizilwanyana ().

Oku kunokuba ngenxa yamacandelo ongezelelweyo eluncedo kwioyile yomnquma.

Nalu uluhlu lokutya okuphezulu kwii-MUFAs, kunye nemali efumaneka kwii-ounces eziyi-3.5 (100 grams) zokutya:

• I-oyile ye-olivu: 73.1 iigram
• Iiamangile: 33.6 iigrem
• Amasheya: 27.3 iigrem
• Amandongomane: 24.7 iigrem
• Iipistachios: 24.2 iigrem
• Yeminquma: Iigrama ezili-15
• Imbewu yethanga: 13.1 iigrem
• Inyama yehagu: 10.7 iigrem
• Iiavokhado: 9.8 iigram
• Imbewu kajongilanga: 9.5 iigrem
• Amaqanda: 4 iigrem

Isishwankathelo: Ii-MUFA zifumaneka kukutya kwezilwanyana kunye nokutya okusekwe kwizityalo. Eyona mithombo ilungileyo yeoyile yomnquma, amandongomane kunye nembewu.

Umgca osezantsi

Amafutha e-Monounsaturated ngamafutha asempilweni aqhelekileyo afumaneka kwioyile yomnquma, amandongomane, iimbewu kunye nokutya okusekwe kwizilwanyana.

Ukutya okuphezulu kumafutha e-monounsaturated kunganceda ekunciphiseni ubunzima kwaye kunokunciphisa umngcipheko wesifo sentliziyo, ukuba nje azongezi iikhalori ezongezelelweyo kwisidlo sakho.

Ukutya okuqulethe ii-MUFA, ngakumbi ioyile yomnquma, kunokunceda ukunciphisa umngcipheko womhlaza, ukudumba kunye nokumelana ne-insulin.

Nangona kubalulekile ukuba utye ezinye iintlobo zamafutha, ukutshintsha amafutha angenampilo kunye nee-MUFA kunokubonelela ngenani lezibonelelo zezempilo.