Kungani lolu hlobo lwamafutha lungcono kakhulu ekudleni kwakho
Amafutha ase-monounsaturated anconywa njengendlela yokukhetha okungcono ekudleni kwakho kunamafutha agcwele. Igama elithi insaturated libhekisela kuma-athomu e-hydrogen ahlanganiswe nama-molecule amafutha. Ama-molecule ane-saturated ane-saturated ahlanganiswe kuyo yonke indawo ebophayo ngenkathi amafutha angenayo i-insaturated enesibopho esisodwa noma ngaphezulu emasimini okubophezela ngakho-ke ama-molecule e-hydrogen ambalwa.
Amafutha ase-Monounsaturated anesisodwa ("mono") salezi zibopho ezingenawo i-hydrogen.
Ngenxa yalolu lungiselelo lwamakhemikhali, amafutha angama-monounsaturated avame uketshezi ekamelweni lokushisa kodwa angahlala eqinile esiqandisini. Wonke amafutha ahlinzeka ngekhilikhi ayisishiyagalolunye ngegremu ngayinye.
Amafutha ase-Monounsaturated avame ukucatshangwa njengamafutha enempilo uma edliwa ngokulinganisela futhi ngokukhethekile kumafutha agcwele namafutha ashubile. Kukhona ubufakazi bokuthi banganciphisa ingozi yesifo senhliziyo kanye nesifo sohlangothi. Amafutha omnqumo ngokuvamile ahlotshaniswa nalolu hlobo lwamafutha, njengoba amaningi amanoni alo angaphansi kwe-monounsaturated noma i-polyunsaturated.
Eyaziwa nangokuthi : ama- MUFA, i-oleic acid (okuyihlobo oluthile lwamanoni ase-monounsaturated), i-monounsaturated fatty acids
Imithombo yamafutha aseMonounsaturated
Ngaphandle kwamafutha omnqumo, lapho amaphesenti angama-77 amafutha e-monounsaturated, imithombo enhle kakhulu ihlanganisa amantongomane ama-macadamia (amaphesenti angu-80 amafutha ayi-monounsaturated), ama-hazelnuts (amaphesenti angu-77), ama-avocade (amaphesenti angu-71), ama-almonds (amaphesenti angu-70), ama-canola (59 amaphesenti), ama-pecans (amaphesenti angu-59) nama-peanuts namafutha we-peanut (amaphesenti angu-46).
Futhi, ngenkathi i-sunflower evamile namafutha ashubile akuzona imithombo emihle yamafutha e-monounsaturated, ezinye zezinhlamvu ziye zavuswa ukukhiqiza okuningi kwalolu hlobo lwamafutha. Lawa mafutha avame ukubizwa ngokuthi "i-oleic" ephezulu noma i-ovenic oil futhi ingaqukatha ama-fat monounsaturated angama-81.
Cishe yonke imithombo yemvelo yamafutha ingumxube wamafutha agcwele, a-monounsaturated, nama-polyunsaturated.
Isibonelo, cishe isigamu samafutha enkomo yilapho i-monounsaturated futhi konke kugcwele.
Amathambo e-Trans ayenziwa ngamakhemikhali ama-hydrogenated ayenziwe ngamakhemikhali ajwayele ukusetshenziselwa ukudla okujulile-gazinga kanye nezinto ezibhaka. Amafutha we- Trans aphakamisa izinga lakho le-LDL le-cholesterol eliphansi futhi wehlisa izinga lakho le-HDL le-cholesterol, ngokwe-American Heart Association.
Izinzuzo zamafutha aseMonounsaturated
Kucatshangwa ukuthi okungenani ezinye zezinzuzo ze-Mediterranean Diet ezivikela inhliziyo-inhliziyo zibangelwa ukusetshenziswa kwamafutha omnqumo kanye namafutha alo ase-monounsaturated. Kukhona ubufakazi obuningi bezinzuzo zokuvikela ezilandelayo zalokhu kunamafutha:
- Amafutha aphefumula: Ungase ube nenzalo encane uma ufaka amafutha ekudleni.
- Amazinga aphansi e-LDL ama-cholesterol: I-American Heart Association itusa amafutha omnqumo neminye imithombo yamafutha ase-monounsaturated ukusiza ukugcina igazi le-cholesterol ngezinga eliphilile.
- Inengozi yokunciphisa isifo senhliziyo nesifo sohlangothi: Lesi sizathu sokuthi i-Mediterranean Diet kuqala yaqaphela ochwepheshe bezinhliziyo zenhliziyo. I-American Heart Association itusa amanoni e-monounsaturated njengoba angasiza ukunciphisa izinga le-LDL cholesterol egazini lakho, ngaleyo ndlela unciphisa izingozi zakho zenhliziyo.
> Imithombo:
> Amafutha aseMonounsaturated. I-American Heart Association. https://healthyforgood.heart.org/Eat-smart/Articles/Monounsaturated-Fats.
> I-Trans Fat. I-American Heart Association. https://healthyforgood.heart.org/eat-smart/articles/trans-fat.
> I-USDA Idatha Yomhlaba Kazwelonke Yokwemvelo ye-Standard Reference. UMnyango Wezolimo we-United States. https://ndb.nal.usda.gov/ndb/.