Amaqiniso ngamafutha we-monounsaturated

Amafutha e-Monounsaturated uhlobo lwamafutha adlayo. Ingenye yamafutha enempilo, kanye namafutha we-polyunsaturated. Amafutha aseMonounsaturated awuketshezi ekamelweni lokushisa, kepha aqala ukuqina lapho ebanda.

Amafutha agcwalisiwe namafutha we-trans aqinile ekamelweni lokushisa. La mafutha angenampilo angakhuphula ubungozi besifo senhliziyo nezinye izinkinga zempilo.

Amafutha aseMonounsaturated atholakala ekudleni kwezitshalo, njengamantongomane, ukwatapheya, nakoyela wezitshalo. Ukudla inani elilinganisiwe lamafutha e-monounsaturated (kanye ne-polyunsaturated) esikhundleni samafutha agcwele kanye nama-trans kungazuzisa impilo yakho.

Amafutha we-Monounsaturated alungele impilo yakho ngezindlela eziningana:

• Bangasiza ukwehlisa izinga lakho le-LDL (elibi) le-cholesterol. I-cholesterol yinto ethambile, emuncu engadala imithambo evalekile, noma evinjiwe (imithambo yegazi). Ukugcina izinga lakho le-LDL liphansi kunciphisa ubungozi besifo senhliziyo nesifo sohlangothi.
• Amafutha we-Monounsaturated asiza ukuthuthukisa nokugcina amaseli akho.

Umzimba wakho udinga amafutha athile wamandla neminye imisebenzi. Amafutha we-Monounsaturated angukukhetha okunempilo.

Kufanele uthole malini nsuku zonke? Nazi izincomo ezivela ku-2015-2020 Dietary Guidelines for Americans:

• Lwela ukuthola okungaphezulu kokungu-10% wamakholori wakho wansuku zonke aphelele kusuka kumafutha agcwele (atholakala enyameni ebomvu, ibhotela, ushizi, nemikhiqizo yobisi enamafutha aphelele) namafutha we-trans (atholakala ekudleni okusetshenzisiwe). Ukudla ikhalori okungu-2 000, lokho kungamakholori angu-140 kuya kwangu-200, noma u-16 kuya ku-22 amagremu ngosuku.
• Gcina ukusetshenziswa okuphelele kwamafutha kungabi ngaphezu kwama-25% kuya kuma-30% wama-calories akho ansuku zonke. Lokhu kufaka phakathi amafutha we-monounsaturated ne-polyunsaturated.

Ukudla amafutha anempilo kuhle empilweni yakho. Kodwa ukudla amafutha amaningi kungaholela ekutholeni isisindo. Wonke amafutha aqukethe ama-calories ayi-9 ngegramu ngalinye lamafutha. Lokhu kungaphezu kokuphindwe kabili kwenani elitholakala kuma-carbohydrate namaprotheni.

Akwanele ukwengeza ukudla okuphezulu emafutheni angenashukela ekudleni okugcwele ukudla okungenampilo kanye namafutha. Esikhundleni salokho, esikhundleni samafutha agcwele noma we-trans ngamafutha aphilile, angagcwalisiwe.

Konke ukudla okuhlanganisiwe kunelebula yokudla okubandakanya okuqukethwe okunamafutha. Ukufunda amalebula okudla kungakusiza ukulandelela ukuthi ungakanani amafutha owadlayo.

• Hlola amafutha aphelele ekukhonzeni okukodwa. Qiniseka ukuthi uhlanganisa inani lezinsizakalo ozozidla ngasikhathi sinye.
• Bheka eduze inani lamafutha agcwele kanye namafutha we-trans ekukhonzeni. Okusele kungamafutha angafakwanga. Amanye amalebula azoklelisa okuqukethwe kwamafutha we-monounsaturated, amanye ngeke.
• Qiniseka ukuthi iningi lamafutha akho ansuku zonke avela emithonjeni ye-monounsaturated ne-polyunsaturated.
• Izindawo zokudlela eziningi zokudla okusheshayo nazo zinikeza imininingwane yokudla okunempilo kumamenyu abo. Uma ungayiboni ithunyelwe, cela iseva yakho. Ungase futhi ukwazi ukukuthola kuwebhusayithi yokudlela.

Ukudla okuningi kunenhlanganisela yazo zonke izinhlobo zamafutha. Ezinye zinenani eliphakeme lamafutha aphilile kunamanye. Ukudla namafutha anezinga eliphakeme lamafutha e-monounsaturated afaka:

• Amantongomane
• Ukwatapheya
• Amafutha weCanola
• Amafutha e-Olive
• Uwoyela we-Safflower (oleic ephezulu)
• Amafutha we-sunflower
• Uwoyela wamantongomane nebhotela
• Amafutha eSesame

Ukuze uthole izinzuzo zezempilo, udinga ukufaka esikhundleni samafutha angenampilo ngamafutha enempilo. Nayi eminye imibono:

• Yidla amantongomane esikhundleni samakhukhi ukuze uthole ukudla okulula. Vele uqiniseke ukuthi ugcine ingxenye yakho incane, njengoba amantongomane anama-calories amaningi.
• Faka ukwatapheya kumasaladi namasandishi.
• Faka ibhotela namafutha aqinile ngomnqumo noma uwoyela we-canola.

I-monounsaturated fatty acid; MUFA; I-oleic acid; Cholesterol - amanoni monounsaturated; I-atherosclerosis - amanoni e-monounsaturated; Ukuqina kwemithambo yegazi - amanoni monounsaturated; Hyperlipidemia - amafutha monounsaturated; Hypercholesterolemia - amafutha monounsaturated; Isifo se-Coronary artery - monounsaturated fat; Isifo senhliziyo - monounsaturated fat; Isifo semithambo eseceleni - amanoni e-monounsaturated; PAD - amafutha monounsaturated; Unhlangothi - amafutha monounsaturated; CAD - amafutha monounsaturated; Ukudla okunempilo kwenhliziyo - amafutha e-monounsaturated

I-Grundy SM, i-Stone NJ, i-Bailey AL, et al. 2018 AHA / ACC / AACVPR / AAPA / ABC / ACPM / ADA / AGS / APhA / ASPC / NLA / PCNA Guideline on the management of blood cholesterol: umbiko we American College of Cardiology / American Heart Association Task Force on Clinical Practice Guidelines . UJ Am Coll Cardiol. 2019; 73 (24): e285-e350. I-PMID: 30423393 pubmed.ncbi.nlm.nih.gov/30423393/.

UHensrud DD, uHeimburger DC. I-interface yomsoco wezempilo kanye nezifo. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 202.

Mozaffarian D. Ukudla okunomsoco kanye nezifo zenhliziyo nemithambo yegazi. Ku: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, ama-eds. Isifo Senhliziyo SikaBraunwald: Incwadi Yemithi Yezinhliziyo Nemithambo. Umhla ka-11. IPhiladelphia, PA: Elsevier; 2019: isahluko 49.

UMnyango Wezempilo kanye Nezinsizakalo Zabantu e-US; Umnyango Wezolimo wase-US. Imihlahlandlela Yezokudla ka-2015 - 2020 yabantu baseMelika. I-8th Edition. health.gov/dietaryguidelines/2015/resource/2015-2020_Dietary_Iziqondiso.pdf. Kubuyekezwe uDisemba 2015. Kufinyelelwe ngoJulayi 2, 2020.

• Amafutha Okudla
• Ungayinciphisa Kanjani I-cholesterol Ngokudla