Monounsaturated fatty acids (MUFA) yakawana mukurumbira seimwe ye "mafuta akanaka-kureva, mafuta anobatsira kuhutano. Kunyange zvazvo uchapupu hwezvesayenzi hwakanyanya kuitika, pfungwa yokuti MUFA inokosha kune hutano hwakanaka-kuhutano huzhinji pamwe nehutano hwepfungwa-ikozvino kune rutsigiro rwakasimba pakati pezvenyanzvi dzakawanda.
Chii Chinonzi Monounsaturated Fatty Acids?
MUFA ndeimwe yemhando mbiri dze unsaturated mafuta acids .
Unsaturated fatty acids ine chisungo chimwechete chechipiri mumafuta asidi carbon chain (zvakasiyana nemafuta ane mafuta akawanda , asina zvibvumirano zviviri). Iyo miviri miviri ye unsaturated mafuta acids ndeye: MUFA, iyo ine bhositi imwe mbiri muketani; uye polyunsaturated mafuta acids (PUFA), iyo ine maviri maviri kana kupfuura maviri.
Mhando mbiri dze unsaturated mafuta acids dzinofungidzirwa kuti dzive nehutano hunobatsira, kunyange zvazvo uchapupu hwezvesayenzi hwakasimba kune PUFA.
Chii Chirongwa Hwehutano hwe MUFA?
Uchapupu hunofanirwa kusanganisira MUFA mune kudya-utano hwemwoyo kunonyanya kuitika. Semuenzaniso, hapana maitiro emakiriniki anongoratidzirwa anoratidza kuti MUFA inoderedza kukanganisa kwechironary artery disease (CAD) .
Kunyange zvakadaro, uchapupu hwemamiriro ezvinhu hwakawanda.
MUFA ine zvinobatsira pane ropa lipids. Vanoderedza LDL cholesterol maitiro ("bad" cholesterol), uye kuwedzera HDL cholesterol mazinga ("akanaka" cholesterol).
Vanoderedzawo mararamiro emuviri we triglycerides . Saka kudya MUFA kunowanzoita kuti kuve nekuvandudzwa kwakawanda kwehuwandu hweropa ropa, iyo inofanirwa kuve yakashamwaridzana nehutano hwemwoyo.
Mukuwedzera, pane uchapupu hwokuti MUFA inogona kubatsira kudzivirira hutachiona hweLDL cholesterol particles.
Oxidized LDL inoita seinoita basa rinokosha pakuumbwa kwe atherosclerotic plaques .
MUFA inogona kubatsira zvikuru kuvanhu vane chirwere cheshuga 2 kana chirwere chemagetsi . Muchirwere ichi, kuderedza PUFA muzvokudya uye kuitora ne MUFA yakaratidzwa kuti kuderedze insulin kudzivisa , uye kuvandudza basa remidziyo yeropa.
Mune zvidzidzo zvishomanana, kuchinja kubva PUFA kusvika kuUFA kwave kwakaguma nekuvandudza kuora muviri uye kuderedza kuderedza mafuta.
Nemhaka yekuti humwe uchapupu uhwu huripo, zvisinei, uye hauna kutorwazve mumatambudziko makuru emakiriniki, nyanzvi dzezvokudya hazvina kusvika pakubvumirana kwemaonero ekuti MUFA inokurudzira sei muzvokudya zvedu.
MUFA uye kuMediterranean Diet
Zvichida chikonzero chikuru MUFA chave chiri "kusundirwa" mumakore achangopfuura ndechokubudirira kwekudya kweMediterranean. MUFA (nenzira yemafuta emuorivhi) inosanganisira chikamu chakakosha chekudya kweMediterranean uye ndiyo inonyanya kukosha kwemafuta mune iri kudya.
Mune zvidzidzo zvezvipatara zvakawanda, kudya kweMediterranean kunobatanidzwa zvakasimba nekuderedza kufa kwevanhu vose, uyewo mukufa nekuda kwehutano hwepfungwa uye nekenza (kunyanya kanaroni yekoloni, kenza yeprotate, uye kenza yemazamu). Mwoyo kurwisa uye kurohwa kunoratidzika sekunopera nokudya kweMediterranean.
Pakupedzisira, chikafu ichi chinoratidzika chinopindirana nehutachiwana hwePalinson 's disease uye chirwere cheAlzheimer .
Zvokudya zveMediterranean zvakakwirira mumichero, miriwo, zviyo zvose, marimu, nemiti-uye mafuta akawanda emuorivhi. Nhamba yakawanda yehuchi, hove, tese, uye waini tsvuku inosanganiswawo. Chimwe chinhu chinonyanya kumira nemafuta eMediterranean, zvisinei, iyo inoshandiswa zvakanyanya yemafuta emuorivhi, kureva, ye MUFA. Mukufunga kwevanyori vezvokudya, chokwadi chokuti chinosanganisira kudya kwakanyanya kwa MUFA ndechimwe che zvikonzero zvikonzero zvekudya kweMediterranean zvinoratidzika kunge zvine utano.
Kusanganisira MUFA muDhiet
Mafuta omuorivhi ndiyo inonyanya kudya zvokudya zve MUFA.
Mafuta omuorivhi ari mumhepo inotonhorera asi inoshanduka zvakananga paanoiswa mufiriji. Inogona kushandiswa semafuta ekubika kana kupiswa kuchichengeterwa kutonhora kusinganisi. Mafuta omuorivhi anowanzotora mafuta okuzora, uye anowanzogadziridzwa nehutura, gravies kana sauces.
Mukuwedzera kune maorivhi omuorivhi, MUFA inowanikwa mune avocados, mazamu akawanda, canola nemafuta e-sunflower, uye peanut butter.
Sources:
Esposito K, Marfella R, Ciotola M, uye al. Migumisiro yeMediterranean-Style Diet in Endothelial Dysfunction uye Markers of Vascular Inflammation mu Metabolic Syndrome: A Randomized Trial. JAMA 2004; 292: 1440.
Ryan M, McInerney D, Owens D, et al. Chirwere cheshuga neMediterranean Diet: Chibereko Chakanaka cheOleic Acid paIndulin Sensitivity, Adipocyte Glucose Kutakura uye Endothelium-Inoderedza Vasoreactivity. QJM 2000; 93:85.
Schwingshackl L, Hoffmann G. Monounsaturated Fatty Acids uye Ngozi yezvirwere zvepfungwa: Mutsanangudzo wehuchapupu hunowanika kubva kuongororongwa hunogadziriswa uye meta-kuongorora. Nutrients 2012; 4: 1989