Melemo ea Mafura a Monounsaturated ke Afe?
Litaba
- Mafura a Monounsaturated ke Eng?
- Mafura a Monounsaturated A Ka U Thusa Ho Theola Boima ba 'mele
- Li kanna tsa thusa ho fokotsa lisosa tsa likotsi tsa lefu la pelo
- Li kanna tsa thusa ho fokotsa kotsi ea mofets'e
- Mafura a Monounsaturated A Ka Thusa Ho Ntlafatsa Boikutlo ba Insulin
- Li ka Fokotsa Ho Ruruha
- Ke Lijo Life Tse Nang le Mafura aa?
- Ntlha ea Bohlokoa
Mafura a monounsaturated ke mafura a phetseng hantle a fumanoang ka oli ea mohloaare, li-avocado le linate tse itseng.
Ebile, bopaki bo bontša hore mafura a monounsaturated a na le melemo e 'maloa ea bophelo bo botle.
Li ka thusa ho fokotsa boima ba 'mele, ho fokotsa menyetla ea lefu la pelo le ho fokotsa ho ruruha.
Sengoloa sena se tla tšohla mafura a monounsaturated le bopaki ba mahlale bo hlahisang melemo ea ona.
Mafura a Monounsaturated ke Eng?
Ho na le mefuta e fapaneng ea mafura lijong tsa hau, tse fapaneng ka sebopeho sa tsona sa lik'hemik'hale.
Mafura a sa khotsofatsoang ke a nang le litlamo tse habeli molemong oa lik'hemik'hale.
Mafura a monounsaturated acid, kapa MUFAs, ke mofuta oa mafura a sa ts'oaetso. “Mono,” e bolelang e le 'ngoe, e bontša hore mafura a monounsaturated a na le tlamo e le' ngoe feela e habeli.
Hona le mefuta e fapaneng ea li-MUFA. Asiti ea Oleic ke mofuta o tloaelehileng haholo, o nang le likarolo tse ka bang 90% tsa tse fumanoang lijong ().
Li-MUFA tse ling li kenyelletsa palmitoleic acid le vaccenic acid.
Lijo tse ngata li na le li-MUFA tse ngata, empa boholo ba tsona li na le motsoako oa mafura a fapaneng. Ho na le lijo tse fokolang haholo tse nang le mofuta o le mong feela oa mafura.
Mohlala, oli ea mohloaare e phahame haholo ho li-MUFA le mefuta e meng ea mafura.
Lijo tse nang le mafura a mangata haholo, joalo ka oli ea mohloaare, hangata e mokelikeli mochesong oa kamore, athe lijo tse nang le mafura a mangata haholo, joalo ka botoro le oli ea coconut, hangata li tiile mochesong oa kamore.
Mafura ana a fapaneng a ama bophelo le mafu ka tsela e fapaneng. Mafura a Monounsaturated, haholo-holo, a bontšitsoe a na le melemo e mengata ea bophelo bo botle ().
Kakaretso: Mafura a monounsaturated a na le tlamo e le 'ngoe habeli molemong oa lik'hemik'hale mme a ka ba le melemo e fapaneng ea bophelo bo botle.Mafura a Monounsaturated A Ka U Thusa Ho Theola Boima ba 'mele
Mafura ohle a fana ka matla a lekanang - likhalori tse 9 ka grama - ha li-carb le protheine li fana ka li-calories tse 4 ka grama.
Ka hona, ho fokotsa palo ea mafura lijong tsa hau e ka ba tsela e atlehang ea ho fokotsa khalori ea hau le ho theola boima ba 'mele.
Leha ho le joalo, lijo tse nang le mafura a monounsaturated a lekaneng ho isa holimo le tsona li ka thusa ho theola boima ba 'mele, ha feela u sa je li-calories ho feta kamoo u tukang ().
Liphuputso tse 'maloa li bontšitse hore ha ho ja lik'halori ho lula ho tšoana, ho ja haholo ho li-MUFA ho lebisitse ho boima ba' mele bo tšoanang le ba lijo tse se nang mafura a mangata (,).
Mohlala, phuputso e 'ngoe ea batho ba 124 ba neng ba le batenya haholo kapa ba nonneng e fumane hore ho ja mofuta o phahameng oa MUFA (20% ea likhalori tsohle) kapa phepo e phahameng ea carb selemo se le seng ho lebisitse ho tahlehelo ea boima ba' mele e ka bang liponto tse 8.8 ().
Phuputso e kholo e kopantseng liphetho tsa lithuto tse ling tsa 24 e bontšitse hore lijo tse phahameng tsa MUFA li sebetsa hantle hofeta lijo tsa carb tse phahameng bakeng sa tahlehelo ea boima ba 'mele ().
Ka hona, lijo tse phahameng tsa MUFA e ka ba mokhoa o atlehang oa ho theola boima ba 'mele ha o nkela likhalori tse ling sebaka, ho fapana le ho eketsa likhalori tse eketsehileng lijong.
Kakaretso: Lijo tse phahameng tsa MUFA li ka thusa ho theola boima ba 'mele' me li ka sebetsa hantle ho feta lijo tse nang le mafura a tlase le tse nang le carb e ngata.Li kanna tsa thusa ho fokotsa lisosa tsa likotsi tsa lefu la pelo
Ho na le ngangisano e kholo mabapi le phepo e nepahetseng mabapi le hore na mafura a mangata haholo a eketsa kotsi ea lefu la pelo.
Leha ho le joalo, ho na le bopaki bo botle ba hore ho eketsa li-MUFA lijong tsa hau ho ka fokotsa lisosa tsa kotsi tsa lefu la pelo, haholo haeba o nkela mafura a mangata.
Cholesterol e ngata haholo maling ke sesosa sa kotsi sa lefu la pelo, kaha e ka koala methapo 'me ea lebisa tlhaselong ea pelo kapa setorong. Liphuputso tse fapaneng li bontšitse hore ho ja haholo mafura a monounsaturated ho ka fokotsa k'holeseterole ea mali le triglycerides (,,).
Mohlala, phuputso e 'ngoe ea batho ba 162 ba phetseng hantle e bapisitse likhoeli tse tharo tsa phepo e phahameng ea MUFA le phepo e mafura e ngata ho bona litlamorao ho cholesterol ea mali.
Phuputso ena e fumane hore lijo tse nang le mafura a mangata li ekelitse cholesterol e ntle ea LDL ka 4%, ha phepo e phahameng ea MUFA e fokotsa cholesterol ea LDL ka 5% ().
Liphuputso tse ling tse nyane li fumane litholoana tse tšoanang tsa li-MUFA tse fokotsang li-cholesterol tsa LDL hape li eketsa "cholesterol" e ntle ea "HDL",,,).
Lijo tse phahameng tsa MUFA le tsona li ka thusa ho theola khatello ea mali. Phuputso e kholo ea batho ba 164 ba nang le khatello e phahameng ea mali e fumane hore phepo e phahameng ea MUFA e theola khatello ea mali le kotsi ea lefu la pelo, ha e bapisoa le phepo e phahameng ea carb ().
Litholoana tse tšoanang tse ntle tsa khatello ea mali le tsona li fumanoe ho batho ba nang le mofuta oa 2 lefu la tsoekere le metabolic syndrome (,).
Leha ho le joalo, ho bohlokoa ho hlokomela hore litholoana tse ntle tsa lijo tse phahameng tsa MUFA li bonoa feela ha li nka mafura a mangata kapa li-carbs lijong.
Ntle le moo, ho e 'ngoe le e' ngoe ea lithuto tsena, lijo tse phahameng tsa MUFA e ne e le karolo ea lijo tse laoloang ke likhalori, ho bolelang hore ho eketsa likhalori tse eketsehileng lijong tsa hau ka lijo tse phahameng tsa MUFA ho kanna ha se na melemo e tšoanang.
Kakaretso: Lijo tse phahameng tsa MUFA li ka thusa ho fokotsa k'holeseterole ea mali, khatello ea mali le lisosa tse ling tsa lefu la pelo, haholo haeba li nkela mafura a mang lijong.Li kanna tsa thusa ho fokotsa kotsi ea mofets'e
Hape ho na le bopaki bo bong ba hore ho ja lijo tse nang le li-MUFA ho ka thusa ho fokotsa kotsi ea mofets'e o itseng.
Kankere ea senya, mohlala, ke e 'ngoe ea mefuta e tloaelehileng ea mofets'e ho banna, haholo banna ba baholo.
Liphuputso tse ngata li hlahlobile hore na banna ba jang li-MUFA tse ngata ba fokolitse kapa ba ekelitse sekhahla sa mofetše oa senya, empa bopaki bo ntse bo sa hlaka.
E 'ngoe le e' ngoe ea lithuto tse hlahlobang karolo ea lijo tse phahameng tsa MUFA ho mofets'e oa senya e fumane litholoana tse fapaneng. Tse ling li bonts'a tšireletso, tse ling ha li bontše phello 'me tse ling li bonts'a litlamorao tse mpe (,,).
E 'ngoe ea lithuto tsena e khothalelitse hore likarolo tse ling tsa lijo tse phahameng tsa MUFA li ka baka tšireletso ho fapana le li-MUFA ka botsona. Ka hona, ha ho hlake hore na li-MUFA li ama mofetše oa tšoelesa ea senya joang.
Lijo tse phahameng tsa MUFA le tsona li ithutiloe mabapi le kotsi ea mofetše oa matsoele (,,).
Phuputso e 'ngoe e kholo ea basali ba 642 e fumane hore ba nang le oleic acid e ngata (mofuta oa MUFA o fumanoang ka oli ea mohloaare) ka har'a lisele tsa bona tse mafura ba na le lipalo tse tlase tsa mofets'e oa matsoele ().
Leha ho le joalo, sena se ile sa bonoa feela ho basali ba Spain - moo oli ea mohloaare e sebelisoang haholo - eseng ho basali ba tsoang linaheng tse ling. Sena se fana ka maikutlo a hore ekaba karolo e 'ngoe ea oli ea mohloaare e nang le tšireletso.
Ebile, liphuputso tse 'maloa li hlahlobile oli ea mohloaare ka kotloloho mme ba fumana hore batho ba jang oli ea mohloaare e ngata ba na le likhahla tse tlase tsa mofetše oa matsoele (,,).
Ho feta moo, lithuto tsena kaofela li ne li shebiloe, ho bolelang hore li ke ke tsa paka sesosa le phello. Kahoo, likarolo tse ling tsa lijo le mokhoa oa bophelo li kanna tsa kenya letsoho molemong ona.
Kakaretso: Batho ba nang le ts'ebetso e phahameng ea MUFA ba na le likhahla tse tlase tsa mofetše oa matsoele. Leha ho le joalo, sena se ka bakoa ke likarolo tse ling tsa lijo tse nang le MUFA, ho fapana le li-MUFA ka botsona.Mafura a Monounsaturated A Ka Thusa Ho Ntlafatsa Boikutlo ba Insulin
Insulin ke hormone e laolang tsoekere ea mali ka ho e tlosa maling ho ea liseleng tsa hau. Tlhahiso ea insulin e bohlokoa bakeng sa ho thibela tsoekere e phahameng maling le lefu la tsoekere la mofuta oa 2.
Boithuto bo bontšitse hore lijo tse phahameng tsa MUFA li ka ntlafatsa kutloisiso ea insulin ho bohle ba nang le tsoekere e phahameng maling.
Phuputso e 'ngoe ea batho ba 162 ba phetseng hantle e fumane hore ho ja lijo tse phahameng tsa MUFA ka likhoeli tse tharo ho ntlafalitse kutlo ea insulin ka 9% ().
Phuputso e ts'oanang, e arohaneng ea batho ba 472 ba nang le ts'oaetso ea metabolism e fumane hore ba jang lijo tse phahameng tsa MUFA bakeng sa libeke tse 12 ba fokolitse insulin ho hanyetsa ().
Liphuputso tse ling li fumane litlamorao tse tšoanang tsa phepo e phahameng ea MUFA ho insulin le taolo ea tsoekere maling (,,).
Kakaretso: Lijo tse phahameng tsa MUFA li ka ba molemo bakeng sa ho ntlafatsa kutloisiso ea insulin le taolo ea tsoekere maling ho ba nang le tsoekere e phahameng ea mali le ntle le eona.Li ka Fokotsa Ho Ruruha
Ho ruruha ke mokhoa o tloaelehileng oa boits'ireletso ba mmele o thusang mmele oa hau ho loants'a ts'oaetso.
Empa ka linako tse ling ho ruruha ho etsahala butle butle ka nako e telele, e ka tlatsetsang ho mafu a sa foleng joalo ka botenya le lefu la pelo.
Ha li bapisoa le lijo tse ling, joalo ka lijo tse nang le mafura a mangata le lijo tsa Bophirimela, lijo tse phahameng tsa MUFA li ka fokotsa ho ruruha.
Phuputso e 'ngoe e fumane hore lijo tse phahameng tsa MUFA li fokolitse ho ruruha ho bakuli ba nang le ts'oaetso ea metabolic, ha li bapisoa le lijo tse nang le mafura a mangata ().
Boithuto bo bong bo bontšitse hore batho ba jang lijo tsa Mediterranean tse nang le li-MUFA tse ngata ba na le lik'hemik'hale tse tlase haholo maling a bona, joalo ka C-reactive protein (CRP) le interleukin-6 (IL-6) (,,).
Lijo tse phahameng tsa MUFA le tsona li ka fokotsa polelo ea liphatsa tsa lefutso tse hlahisang lisele tsa mafura ha li bapisoa le lijo tse nang le mafura a mangata. Ena e ka ba e 'ngoe ea litsela tseo li-MUFA li thusang ho theola boima ba' mele ().
Ka ho fokotsa ho ruruha, lijo tse phahameng tsa MUFA li ka thusa ho fokotsa kotsi ea mafu a sa foleng.
Kakaretso: Lijo tse phahameng tsa MUFA li ka thusa ho fokotsa ho ruruha, ts'ebetso e ka tlatsetsang lefung le sa foleng.Ke Lijo Life Tse Nang le Mafura aa?
Mehloli e metle ka ho fetisisa ea li-MUFA ke lijo tse ipapisitseng le limela, ho kenyeletsoa linate, lipeo le oli ea mohloaare. Li ka fumanoa lijong tsa nama le tsa liphoofolo, hape.
Ebile, bopaki bo bong bo fana ka maikutlo a hore mehloli ea li-MUFA e thehiloeng limela, haholo-holo oli ea mohloaare, e lakatseha ho feta mehloli ea liphoofolo ().
Sena se ka bakoa ke likarolo tse ling tsa bohlokoa tsa oli ea mohloaare.
Mona ke lenane la lijo tse phahameng ho li-MUFA, hammoho le palo e fumanoang li-ounion tse 3.5 (100 grams) tsa lijo:
- Oli ea mohloaare: 73.1 dikgerama
- Lialmonde: 33.6 dikgerama
- Litlhapi: 27.3 dikgerama
- Linate: 24.7 dikgerama
- Lipistachi: 24.2 dikgerama
- Mehloaare: Ligrama tse 15
- Peo ea mokopu: Ligrama tsa 13.1
- Fariki: 10,7 dikgerama
- Li-avocado: 9.8 dikgerama
- Peo ea soneblomo: 9.5 dikgerama
- Mahe: 4 dikgerama
Ntlha ea Bohlokoa
Mafura a monounsaturated ke mafura a phetseng hantle a fumanoang haholo oli ea mohloaare, linate, lipeo le lijo tse ling tsa liphoofolo.
Lijo tse nang le mafura a monounsaturated li ka thusa ho theola boima ba 'mele' me li ka fokotsa lisosa tsa kotsi tsa lefu la pelo, ha feela li sa kenye likhalori tse eketsehileng lijong tsa hau.
Lijo tse nang le li-MUFA, haholo-holo oli ea mohloaare, le tsona li ka thusa ho fokotsa kotsi ea mofetše, ho ruruha le ho hanyetsa insulin.
Le ha ho le bohlokoa hape ho ja mefuta e meng ea mafura, ho tlosa mafura a sa pheleng hantle ka MUFA ho ka fana ka melemo e mengata ea bophelo bo botle.
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