Amafutha omnqumo iyisici esibalulekile ekudleni kwaseMedithera , okuye kwahlanganiswa nenhliziyo yezempilo kanye nokuphila isikhathi eside. Empeleni, i-US Food and Drug Administration iyavuma ukuthi amafutha omnqumo angaba nenempilo enempilo. Uma uthenga ibhodlela lamafutha omnqumo, ungase ubone isitatimende esilandelayo kule ilebula:
Ubufakazi obunomkhawulo futhi obunembile wesayensi bukhombisa ukuthi ukudla amaqabunga amabili (ama-gramu angu-23) wamafutha omnqumo nsuku zonke kunganciphisa ingozi ye-coronary disease ngenxa yamafutha omnqumo emafutheni omnqumo. Ukuze uzuze le nzuzo, amafutha omnqumo kufanele athathe inani elifanayo lamafutha agcwele futhi angakhulumi inani lamakholori owalidla ngosuku.
I-coronary arteries inikeza igazi enhlanhleni yakho yenhliziyo. Amafutha e-monounsaturated emafutheni omnqumo asiza ukugcina leyo mingcele ecacile ukuze inhliziyo yakho ithole okwanele okwanele ne-nutrients ukuze uqhubeke uphazamisa.
Kodwa kubalulekile ukwazi ukuthi eziningi zezifundo ezihlola imiphumela yamafutha omnqumo zenzelwe ukubheka ukudla kweMedithera ngokujwayelekile, okwenza kube nzima ukwazi ngokugcwele ukuthi izinzuzo zezempilo zifanele kangakanani ikakhulukazi kumafutha omnqumo. Ezinye izinzuzo zempilo zingavela kuzo zonke izinhlamvu, amantongomane, imbewu, imifino, izithelo noma inhlanzi.
Kodwa-ke, isifundo esisodwa eshicilelwe ngo-2011 ku- Nutritional, Metabolism kanye Nezifo Zenhliziyo Zaphetha ngokuthi amafutha omnqumo ayanciphisa i-cholesterol, ngokusobala ngenxa yezinhlanganisela ngaphandle kwamafutha omhlaba. Amafutha omnqumo acebile kuma-polyphenols asebenza njengama-antioxidants ukuvikela amangqamuzana emzimbeni wakho, kanti amanye anemiphumela emihle-mhlawumbe ukwehlisa i-cholesterol ingenye yazo.
Kungenzeka nokuthi lezo polyphenols zingasiza ekuvimbeleni ezinye izinhlobo zomdlavuza - esinye isifundo esanyatheliswa ngo-2011 ku- Lipids naseMpilo kanye nezifo sathola ukuthi abantu abadla amafutha amaningi omnqumo babe namazinga aphansi omdlavuza. Kodwa-ke, lokho kuyidatha yokubheka, futhi kungase kube nezinye izizathu zokuthi kungani abantu abadla amafutha omnqumo amanengi bengenakwenzeka ukuba nomdlavuza.
Thola amafutha amaningi omnqumo ekudleni kwakho
- Sebenzisa amafutha omnqumo ukugqoka isaladi oyithandayo.
- Gcoba izingxenye eziyi-100% zezinkwa zokusanhlamvu esitsheni samafutha omnqumo oye wathuliwa nge-pepper kanye ne-oregano.
- Ufafaze imifino eluhlaza ngamafutha omnqumo esikhundleni segargarine noma ibhotela.
- Yenza i-pesto bese ukhonza nge-pasta oyikhonzile.
- Lungiselela i- cranberry vinaigrette yakho yama saladi.
- Engeza ukunambitheka emafutheni omnqumo ngokufaka amafutha ngama-sprigs we-rosemary noma amanye amakhambi omisiwe.
Gcina amafutha omnqumo endaweni emnyama, endaweni epholile emgodini ovalelwe ngokuqinile. Ungagcina amafutha omnqumo esiqandisini; Nokho, kuyoba nkulu futhi ifufele. Kulungile - amafutha omnqumo azobuyela evamile lapho emela ekamelweni lokushisa.
Khumbula ukuthi ngenkathi amafutha omnqumo ecebile emafutheni e-monounsaturated, namanje aphezulu kakhulu kilojoule. Buka usayizi wakho wokukhonza - ukukhonza okulodwa yizipuni ezimbili, futhi yilokho okudingayo ngosuku.
Imithombo
Covas MI, Nyyssonen K, Poulsen HE, Kaikkonen J, Zunft HJ, Kiesewetter H, Gaddi A, de la Torre R, Mursu J, Baumler H, Nascetti S, Salonen JT, Fito M, Virtanen J, Marrugat J, EUROLIVE Study Group . "Umphumela we-polyphenols emafutheni omnqumo ezinkingeni zesifo senhliziyo: isilingo esingenangqondo." U-Ann Intern Med. 2006 Sep 5; 145 (5): 333-41. http://annals.org/article.aspx?articleid=727945.
I-Damasceno NR1, uPérez-Heras A, uSerra M, Cofán M, Sala-Vila A, uSalas-Salvadó J, Ros E. "Ukutadisha kwe-Crossover yokudla okune-oli olive omnqumo, ama-walnuts noma ama-alimondi. . " I-Nutr Metab I-Cardiovasc Dis. 2011 Jun; 21 Ukusekela 1: S14-20. i-doi: 10.1016 / j.mhlaka2010.12.006. http://www.nmcd-journal.com/article/S0939-4753(10)00297-8/abstract.
Psaltopoulou T1, Kosti RI, Haidopoulos D, Dimopoulos M, Panagiotakos DB. "Ukudla kwamafutha omnqumo kuhlobene kakhulu nomdlavuza wesifo somdlavuza: ukubuyekezwa okuhlelekile nokuhlaziywa kwemitha kweziguli ezingu-13 800 nezilawuli ezingu-23,340 kwizifundo ezingu-19 zokuhlola." Lipids Health Dis. 2011 Jul 30; 10: 127. i-doi: 10.1186 / 1476-511X-10-127. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3199852/.