Chifukwa chiyani mafuta awa ndi abwino kwa zakudya zanu
Mafuta a monounsaturated akulimbikitsidwa ngati zosankha zabwino mu zakudya zanu kuposa mafuta odzaza. Mawu akuti insaturated amatanthauza maatomu a haidrojeni omwe amagwiritsidwa ntchito ku ma molekyulu a mafuta. Mamolekyu amtundu wokhutira amakhala ndi haidrojeni kumalo aliwonse omangirira pamene mafuta osatulutsidwa ali ndi mgwirizano umodzi kapena oposa awiri pa malo omangirira ndipo motero amalekyuloji a hydrogen ali ochepa.
Mafuta a monounsaturated ali ndi ("mono") amodzi omwe alibe hydrogen.
Chifukwa cha makonzedwe ameneŵa, mafuta omwe amawotcha mafuta amadziwika nthawi zambiri kutentha kwa firiji koma amakhoza kukhala m'firiji. Mafuta onse amapereka makilogalamu asanu ndi anayi pa galamu.
Mafuta a monounsaturated amadziwika kuti ndi mafuta abwino pamene amadya moyenera komanso amakonda mafuta odzaza ndi mafuta. Pali umboni wakuti akhoza kuchepetsa chiopsezo cha matenda a mtima ndi kupwetekedwa. Mafuta a azitona amayamba kugwiritsidwa ntchito ndi mafutawa, monga mafuta ambiri ndi monounsaturated kapena polyunsaturated.
Zomwe zimadziwika kuti: MUFAs, oleic acid (yomwe ndi mtundu umodzi wa mafuta a monounsaturated), monounsaturated mafuta acids
Zotsatira za Mafuta a Monounsaturated
Kuwonjezera pa mafuta a maolivi, 77 peresenti ya mafuta ndi monounsaturated, zomwe zimaphatikizapo mtedza, zimaphatikizapo mtedza wa macadamia (80 peresenti ya mafuta ndi monounsaturated), nkhono (77 peresenti), avocados (71%), almonds (70 peresenti), mafuta a canola (59) peresenti), pecans (59 peresenti) ndi nkhanu ndi mafuta amchere (46 peresenti).
Komanso, pamene mafuta a mpendadzuwa ndi mafuta osasuntha si abwino ochokera ku mafuta omwe amatha kutulutsa mafuta, mbewu zina zagwiritsidwa ntchito kuti zibweretse mafuta ambiri. Mafutawa nthawi zambiri amatchedwa "oleic" mpendadzuwa kapena mafuta osungunuka ndipo amatha kukhala ndi mafuta okwana 81 peresenti ya mafuta.
Pafupifupi mitundu yonse ya mafuta ndi mafuta osakaniza, mafuta, ndi mafuta.
Mwachitsanzo, pafupifupi theka la mafuta mu ng'ombe ndi monounsaturated ndipo zina zonse zimadzaza.
Mafuta otentha amapangidwa mafuta opangidwa ndi ma hydrogenated omwe amagwiritsidwa ntchito popangira zakudya zowonongeka komanso muzophika. Mafuta otentha amalimbikitsa choipa chanu cha LDL cholesterol ndi kuchepetsa makina anu a HDL a cholesterol, malinga ndi American Heart Association.
Ubwino wa Mafuta a Monounsaturated
Zimaganizidwa kuti zina mwa ubwino wa mtima woteteza Mediterranean Diet ndi chifukwa cha mafuta omwe amawagwiritsa ntchito kwambiri komanso mafuta ake omwe amatha kuteteza mafuta. Pali umboni wina wa zotsatirazi zothandizira mafuta awa:
- Mafuta akuthira: Mukhoza kukhala ndi njala yambiri mukakhala ndi mafuta odyera.
- Maseŵera a m'munsi a LDL: American Heart Association imalimbikitsa mafuta a maolivi ndi magwero ena a mafuta omwe amathandiza kuti magazi asapitirire kukhala ndi thanzi labwino.
- Kuchepetsa chiopsezo cha matenda a mtima ndi kupweteka: Ndicho chifukwa Chakudya cha Mediterranean chinayamba kufika kwa akatswiri a matenda a mtima. American Heart Association imalimbikitsa mafuta omwe amathandiza kuti athe kuchepetsa mlingo wa LDL cholesterol m'magazi anu, motero kuchepetsa mavuto a mtima wanu.
> Zotsatira:
> Mafuta a Monounsaturated. American Heart Association. https://healthyforgood.heart.org/Eat-smart/Articles/Monounsaturated-Fats.
> Kutentha Fat. American Heart Association. https://healthyforgood.heart.org/eat-smart/articles/trans-fat.
> USDA National Nutrient Database ya Standard Reference. Dipatimenti ya Ulimi ya United States. https://ndb.nal.usda.gov/ndb/.