Ziyini Izinzuzo Zamafutha eMonounsaturated?

-Delile

• Ayini Amafutha we-Monounsaturated?
• Amafutha eMonounsaturated Angakusiza Ukwehlisa Isisindo
• Bangasiza Ekunciphiseni Izingozi Zesifo Senhliziyo
• Bangasiza Ekunciphiseni Ubungozi Bomdlavuza
• Amafutha aseMonounsaturated Angasiza Ekuthuthukiseni Ukuzwela Kwe-insulin
• Banganciphisa Ukuvuvukala
• Yikuphi Ukudla Okuqukethe Lawa Mafutha?
• Okusemqoka

Amafutha aseMonounsaturated amafutha anempilo atholakala kumafutha omnqumo, ukwatapheya namantongomane athile.

Eqinisweni, ubufakazi bukhombisa ukuthi amafutha e-monounsaturated anezinzuzo eziningi zezempilo.

Bangasiza ekunciphiseni isisindo, banciphise ubungozi besifo senhliziyo futhi banciphise ukuvuvukala.

Le ndatshana izodingida amafutha e-monounsaturated kanye nobufakazi besayensi obusekela ubuhle bawo.

Ayini Amafutha we-Monounsaturated?

Kunezinhlobo ezahlukahlukene zamafutha ekudleni kwakho, ezihluka ngokwakhiwa kwazo kwamakhemikhali.

Amafutha angagcotshwanga yilawo anezibopho eziphindwe kabili ekwakhekeni kwawo kwamakhemikhali.

Ama-monounsaturated fatty acids, noma ama-MUFAs, awuhlobo lwamafutha angagcwele. “IMono,” okusho eyodwa, isho ukuthi amafutha e-monounsaturated ane-bond eyodwa kabili kuphela.

Kunezinhlobo eziningi ezahlukahlukene zama-MUFA. I-Oleic acid wuhlobo oluvame kakhulu, oluqukethe cishe ama-90% alabo abatholakala ekudleni ().

Amanye ama-MUFA afaka phakathi i-palmitoleic acid ne-vaccenic acid.

Ukudla okuningi kuphezulu kuma-MUFA, kepha iningi liqukethe inhlanganisela yamafutha ahlukile. Kunokudla okumbalwa kakhulu okuqukethe uhlobo olulodwa kuphela lwamafutha.

Isibonelo, uwoyela womnqumo uphezulu kakhulu kuma-MUFA nakwezinye izinhlobo zamafutha.

Ukudla okunamafutha amaningi angasetshenziswanga, njengamafutha omnqumo, kuvame ukuba uketshezi ekamelweni lokushisa, kuyilapho ukudla okunamafutha agcwele, njengebhotela namafutha kakhukhunathi, kuvame ukuqina ekamelweni lokushisa.

La mafutha ahlukene athinta impilo nezifo ngokwehlukile. Amafutha aseMonounsaturated, ikakhulukazi, akhonjisiwe ukuthi anezinzuzo eziningi zezempilo ().

Isifinyezo: Amafutha e-Monounsaturated aqukethe ukubopha okukabili kokuma kwawo kwamakhemikhali futhi angaba nezinzuzo ezahlukahlukene zezempilo.

Amafutha eMonounsaturated Angakusiza Ukwehlisa Isisindo

Wonke amafutha ahlinzeka inani elilinganayo lamandla - ama-calories ayi-9 ngegramu ngayinye - kanti ama-carbs namaprotheni ahlinzeka ngama-calories ayi-4 ngegramu ngayinye.

Ngakho-ke, ukunciphisa inani lamafutha ekudleni kwakho kungaba yindlela ephumelelayo yokunciphisa ukudla kwakho kwekhalori futhi wehlise isisindo.

Kodwa-ke, ukudla okunamanani aphakathi nendawo kuya phezulu wamafutha we-monounsaturated nakho kungasiza ekunciphiseni isisindo, inqobo nje uma ungadli amakhalori amaningi kunokushisa kwakho ().

Izifundo ezimbalwa zikhombisile ukuthi lapho ukudla ikhalori kuhlala kungaguquki, ukudla okuphezulu kuma-MUFAs kuholele ekwehliseni isisindo esifana nokudla okunamafutha amancane (,).

Isibonelo, isifundo esisodwa sabantu abangu-124 ababekhuluphele ngokweqile noma abakhuluphele kakhulu sathola ukuthi ukudla ukudla okunomsoco ophezulu we-MUFA (ama-20% wekhalori ephelele) noma ukudla okuphezulu kwe-carb unyaka owodwa kwaholela ekunciphiseni kwesisindo okungaba amakhilogremu angu-8,8 ) ().

Isifundo esikhudlwana esihlanganise imiphumela yezinye izifundo ezingama-24 sikhombisile ukuthi izidlo eziphezulu ze-MUFA zisebenza kancane kunokudla okuphezulu kwe-carb zokwehlisa isisindo ().

Ngakho-ke, ukudla okuphezulu kwe-MUFA kungaba yindlela ephumelelayo yokwehlisa isisindo lapho ufaka amanye amakhalori, kunokuba ungeze amakhalori athe xaxa ekudleni.

Isifinyezo: Ukudla okuphezulu kwe-MUFA kungasiza ekunciphiseni isisindo futhi kungasebenza kakhulu kunokudla okunamafutha aphansi, ama-carb aphezulu.

Bangasiza Ekunciphiseni Izingozi Zesifo Senhliziyo

Kunempikiswano enkulu kwezomsoco ngokuthi ngabe amafutha agcwele ngokweqile ayayinyusa yini ingozi yesifo senhliziyo.

Kodwa-ke, kunobufakazi obuhle bokuthi ukwandisa ama-MUFA ekudleni kwakho kunganciphisa izinto ezinobungozi zesifo senhliziyo, ikakhulukazi uma ushintsha amafutha agcwele.

I-cholesterol eningi egazini iyingozi engozini yesifo senhliziyo, ngoba ingavala imithambo yegazi futhi iholele ekuhlaselweni yinhliziyo noma kohlangothi. Ucwaningo oluhlukahlukene lukhombisile ukuthi ukudla kakhulu amafutha e-monounsaturated kunganciphisa i-cholesterol egazini kanye ne-triglycerides (,,).

Isibonelo, isifundo esisodwa sabantu abangu-162 abaphilile siqhathanisa izinyanga ezintathu zokudla okuphezulu kwe-MUFA nokudla okunamafutha anele ukubona imiphumela ku-cholesterol yegazi.

Lolu cwaningo luthole ukuthi ukudla okunamafutha agcwele kukhuphule i-cholesterol ye-LDL engenampilo ngo-4%, kanti ukudla okuphezulu kwe-MUFA kunciphise i-cholesterol ye-LDL ngo-5% ().

Ezinye izifundo ezincane zithole imiphumela efanayo yama-MUFA anciphisa i-cholesterol ye-LDL futhi ikhuphula ne-cholesterol “enhle” ye-HDL (,,).

Ukudla okuphezulu-MUFA kungasiza ukwehlisa umfutho wegazi, futhi. Ucwaningo olukhulu lwabantu abangu-164 abanengcindezi ephezulu yegazi lathola ukuthi ukudla okuphezulu kwe-MUFA kwehlisa umfutho wegazi kanye nengozi yesifo senhliziyo, uma kuqhathaniswa nokudla okuphezulu kwe-carb ().

Imiphumela efanayo ezuzisayo ekucindezelweni kwegazi nayo itholakele kubantu abanesifo sikashukela sohlobo 2 kanye ne-metabolic syndrome (,).

Kodwa-ke, kubalulekile ukuthi uqaphele ukuthi imiphumela ezuzisayo yokudla okuphezulu-MUFA ibonakala kuphela lapho ifaka amanoni agcwele noma ama-carbs ekudleni.

Ngaphezu kwalokho, esifundweni ngasinye, izidlo eziphezulu ze-MUFA beziyingxenye yokudla okulawulwa ngekhalori, okusho ukuthi ukufaka amakhalori athe xaxa ekudleni kwakho ngokudla okuphezulu kwe-MUFA kungahle kungabi nezinzuzo ezifanayo.

Isifinyezo: Ukudla okuphezulu kwe-MUFA kungasiza ekwehliseni i-cholesterol egazini, umfutho wegazi nezinye izinto ezinobungozi besifo senhliziyo, ikakhulukazi uma zithatha amanye amafutha agcwele ekudleni.

Bangasiza Ekunciphiseni Ubungozi Bomdlavuza

Kukhona nobunye ubufakazi bokuthi ukudla okunothile kuma-MUFA kungasiza ekunciphiseni ubungozi bemidla ethile.

Isibonelo, umdlavuza wendlala yesinye, ungenye yezinhlobo ezivame kakhulu zomdlavuza emadodeni, ikakhulukazi emadodeni amadala.

Ucwaningo oluningi luye lwahlola ukuthi ngabe amadoda adla inani elifanele lama-MUFA anciphise noma andise amazinga omdlavuza wendlala yabesilisa, kepha ubufakazi buhlala bungacaci.

Isifundo ngasinye esivivinya iqhaza lezidlo eziphezulu ze-MUFA kumdlavuza wesinye sithole imiphumela ehlukile. Abanye bakhombisa umphumela wokuvikela, abanye abakhombisi umphumela kanti abanye bakhombisa umphumela olimazayo (,,).

Olunye lwalezi zifundo luphakamise ukuthi ezinye izingxenye zokudla okuphezulu kwe-MUFA zingadala umphumela wokuvikela kunama-MUFA uqobo. Ngakho-ke, akucaci ukuthi ama-MUFA awuthinta kanjani umdlavuza wendlala yabesilisa.

Ukudla okuphezulu-MUFA sekufundwe maqondana nengozi yomdlavuza webele (,,).

Ucwaningo olulodwa olukhulu lwabesifazane abangama-642 luthole ukuthi labo abanenani eliphakeme kakhulu le-oleic acid (uhlobo lwe-MUFA olutholakala emafutheni omnqumo) ezicutshini zabo ezinamafutha banamazinga aphansi kakhulu omdlavuza webele ().

Kodwa-ke, lokhu kwabonwa kuphela kwabesifazane baseSpain - lapho uwoyela womnqumo usetshenziswa khona kakhulu - hhayi kwabesifazane bakwamanye amazwe. Lokhu kuphakamisa ukuthi kungaba enye ingxenye yamafutha omnqumo enomthelela wokuvikela.

Eqinisweni, ucwaningo oluningi luye lwahlola amafutha omnqumo ngokukhethekile futhi bathola ukuthi abantu abadla uwoyela omningi womnqumo banamazinga aphansi omdlavuza webele (,,).

Ngaphezu kwalokho, zonke lezi zifundo zazibhekwa, okusho ukuthi azikwazi ukufakazela imbangela nomphumela. Ngakho-ke, ezinye izingxenye zokudla nendlela yokuphila zingaba nomthelela kulo mphumela omuhle.

Isifinyezo: Abantu abane-MUFA ephezulu banezinga eliphansi lomdlavuza webele. Kodwa-ke, lokhu kungahle kube ngenxa yezinye izingxenye zokudla okuqukethe i-MUFA, kune-MUFAs uqobo.

Amafutha aseMonounsaturated Angasiza Ekuthuthukiseni Ukuzwela Kwe-insulin

I-insulin yihomoni elawula ushukela wegazi lakho ngokuyihambisa isuse egazini iye kumaseli akho. Ukukhiqizwa kwe-insulin kubalulekile ekunqandeni ushukela ophakeme wegazi kanye nohlobo 2 sikashukela.

Ucwaningo luye lwabonisa ukuthi ukudla okuphezulu kwe-MUFA kungathuthukisa ukuzwela kwe-insulin kubo bobabili abaneshukela egazini eliphezulu nangaphandle.

Ucwaningo olulodwa lwabantu abangu-162 abaphilile lithole ukuthi ukudla ukudla okuphezulu kwe-MUFA izinyanga ezintathu kuthuthukise ukuzwela kwe-insulin ngo-9% ().

Ucwaningo olufanayo, oluhlukile lwabantu abangama-472 abane-metabolic syndrome bathole ukuthi labo abadla ukudla okuphezulu kwe-MUFA amasonto ayi-12 behlise kakhulu ukumelana ne-insulin ().

Ezinye izifundo zithole imiphumela efanayo ezuzisayo yokudla okuphezulu-MUFA ku-insulin nokulawulwa kukashukela egazini (,,).

Isifinyezo: Ukudla okuphezulu kwe-MUFA kungasiza ekuthuthukiseni ukuzwela kwe-insulin nokulawulwa kukashukela egazini kulabo abanoshukela wegazi ongenawo nangaphandle.

Banganciphisa Ukuvuvukala

Ukuvuvukala kuyinqubo ejwayelekile yokuzivikela komzimba esiza umzimba wakho ukulwa nokutheleleka.

Kepha kwesinye isikhathi ukuvuvukala kwenzeka kancane isikhathi eside, okungaba nomthelela ezifweni ezingalapheki njengokukhuluphala kanye nesifo senhliziyo.

Uma kuqhathaniswa nokunye ukudla, njengokudla okunamafutha aphezulu nokudla kwaseNtshonalanga, ukudla okuphezulu kwe-MUFA kunganciphisa ukuvuvukala.

Ucwaningo oluthile lwathola ukuthi ukudla okuphezulu kwe-MUFA kunciphise ukuvuvukala ezigulini ezine-metabolic syndrome, uma kuqhathaniswa nokudla okunamafutha anele ().

Olunye ucwaningo lukhombisile ukuthi abantu abadla ukudla kwaseMedithera okuphezulu kuma-MUFA banamakhemikhali aphansi kakhulu okuvuvukala egazini labo, njenge-C-reactive protein (CRP) ne-interleukin-6 (IL-6) (,,).

Ukudla okuphezulu-MUFA nakho kunganciphisa ukubonakaliswa kwezakhi zofuzo ezivuthayo ezicubu zomzimba uma kuqhathaniswa nokudla okunamafutha aphezulu. Lokhu kungaba enye yezindlela ama-MUFA asiza ngayo ekwehliseni isisindo ().

Ngokunciphisa ukuvuvukala, ukudla okuphezulu kwe-MUFA kungasiza ekwehliseni ubungozi bezifo ezingamahlalakhona.

Isifinyezo: Ukudla okuphezulu kwe-MUFA kungasiza ekwehliseni ukuvuvukala, inqubo engasiza ezifweni ezingamahlalakhona.

Yikuphi Ukudla Okuqukethe Lawa Mafutha?

Imithombo engcono kakhulu yama-MUFA ingukudla okususelwa ezitshalweni, kufaka phakathi amantongomane, imbewu kanye namafutha omnqumo. Zitholakala enyameni nasekudleni okusezilwaneni, futhi.

Eqinisweni, obunye ubufakazi bukhombisa ukuthi imithombo esuselwa ezitshalweni yama-MUFA, ikakhulukazi uwoyela womnqumo, ifiseleka kakhulu kunemithombo yezilwane ().

Lokhu kungahle kube ngenxa yezingxenye ezengeziwe ezizuzisayo kumafutha omnqumo.

Nalu uhlu lokudla okuphezulu kuma-MUFAs, kanye nenani elitholakala kuma-ounces angu-3.5 (amagremu ayi-100) wokudla:

• Amafutha e-Olive: 73.1 amagremu
• Ama-alimondi: 33.6 amagremu
• Amasheya: 27.3 amagremu
• Amantongomane: 24.7 amagremu
• Ama-Pistachio: 24.2 amagremu
• Iminqumo: 15 amagremu
• Imbewu yamathanga: 13.1 amagremu
• Inyama yengulube: 10.7 amagremu
• Ukotapeya: 9.8 amagremu
• Imbewu ye-sunflower: 9.5 amagremu
• Amaqanda: 4 amagremu

Isifinyezo: Ama-MUFA atholakala ekudleni kwezilwane nezitshalo. Imithombo emihle kakhulu uwoyela womnqumo, amantongomane nembewu.

Okusemqoka

Amafutha aseMonounsaturated amafutha anempilo atholakala kakhulu emafutheni omnqumo, amantongomane, imbewu nokunye ukudla okususelwa ezilwaneni.

Ukudla okuphezulu emafutheni we-monounsaturated kungasiza ekunciphiseni isisindo futhi kunganciphisa izinto ezinobungozi zesifo senhliziyo, inqobo nje uma zingangezi amakhalori angeziwe ekudleni kwakho.

Ukudla okuqukethe ama-MUFA, ikakhulukazi uwoyela womnqumo, nakho kungasiza ekwehliseni ingozi yomdlavuza, ukuvuvukala nokumelana ne-insulin.

Yize kubalulekile futhi ukudla ezinye izinhlobo zamafutha, ukufaka esikhundleni samafutha angenampilo ngama-MUFA kunganikeza izinzuzo eziningi zezempilo.