Chikonzero nei rudzi urwu rwemafuta isarudzo yakanaka yekudya kwako
Mafuta aMonounsaturated anokurudzirwa sarudzo dzakanaka mukudya kwako pane mafuta akazara. Izwi pasaturated rinoreva maatomu ehydrojeni akasungirirwa kumamalekemu emafuta. Zvigutsikana mafuta emakemikari ane hydrogen yakasungwa pane imwe nzvimbo yakasungirirwa asi mafuta asina insatur ane imwe kana kupfuura zvakabatanidzwa zvisungo pazvibvumirano zvinobatanidza uye naizvozvo vashoma maserojeni e-hydrogen.
Mafuta aMonounsaturated ane ("mono") yezvisungo izvo zvisina hydrogen.
Nokuda kweiyo makemikari, mafuta anochengetwa kazhinji anowanzosvava mumhepo inotonhorera asi inogona kusimba mufiriji. Mafuta ose anopa mapfumbamwe makirogiramu pa gramu.
Mafuta anonzi monounsaturated anowanzofungidzirwa semafuta ane utano paanodyiwa mumwero uye zvichienderana nemafuta akazara nemafuta. Pane uchapupu hwokuti inogona kuderedza ngozi yako yehutano hwepfungwa uye chirwere. Mafuta omuorivhi anowanzobatanidzwa nemhando iyi yemafuta, sezvo mafuta akawanda ayo ari monounsaturated kana kuti polyunsaturated.
Uyewo Anozivikanwa Se: MUFAs, oleic acid (iyo imwe yemhando yemafuta monounsaturated), monounsaturated fatty acids
Sources yeFoodsaturated Fats
Kunze kwemafuta omuorivhi, umo 77 muzana yemafuta ari monounsaturated, zvakanakisisa zvinosanganisira makungu macadamia (80 muzana yemafuta ndiwo monounsaturated), hazelnuts (77 muzana), avocados (71 muzana), almonds (70 muzana), canola mafuta (59 peresenti), pecans (59 muzana) uye mazamu nemafuta epepanut (46 muzana).
Uyezve, apo nguva dzose mafuta ezuva nemafuta asingasviki mafungiro akanaka emafuta anonzi monounsaturated, mamwe embeu akave akaberekwa kuti abudise mamwe mafuta aya. Aya mafuta anowanzonyorwa kuti "high oleic" sunflower kana mafuta asina kuchena uye anogona kuva ne 81% muzana monounsaturated mafuta.
Zvinenge zvose zvinokonzerwa nemafuta zvinokonzerwa nemafuta akazara, monounsaturated, uye polyunsaturated.
Somuenzaniso, inenge hafu yemafuta mumombe ndeye monounsaturated uye zororo rose rakazara.
Zvokudya zveTrans zvakagadzirwa zvishoma nezvishoma-zvakagadzirwa zvishoma nemahydrogenated mafuta ayo anowanzoshandiswa pakudya zvakadzika-fry uye muzvokubikwa. Zvisikwa zveTritain zvinokurudzira yako yakaipa LDL cholesterol yepamusoro uye udzikise kunaka kwako kweHCL cholesterol, maererano neAmerican Heart Association.
Kubatsirwa kweMafuta eMonounsaturated
Zvinofungidzirwa kuti zvimwe zvimwe zvinobatsira zvemoyo-zvinodzivirira Mediterranean Diet zvinokonzerwa nekushandisa kwakanyanya kwamafuta omuorivhi nemafuta ayo. Kune humwe humwe humwe humwe humwe hunoti hunochengetedza huno hunoti:
- Mafuta ari satiating: Unogona kunge uine nzara shoma apo iwe unosanganisira mafuta mukudya.
- Muzasi LDL cholesterol mazinga: The American Heart Association inokurudzira mafuta omuorivhi uye mamwe mabhuku emafuta anochengetedzwa kuti abatsire kuchengetedza ropa rekutsvaira muropa.
- Yakagadziriswa njodzi yechirwere chepfungwa uye chirwere: Ichi ndicho chikonzero cheMediterranean Diet chokutanga chakasvika pakucherechedza mazano ezvirwere zvepfungwa. IAmerican Heart Association inokurudzira mafuta ekuchengetedza mafuta sezvaanogona kubatsira kuderedza huwandu hweLDL cholesterol muropa rako, nokudaro kuderedza dambudziko rako remwoyo.
> Sources:
> Monounsaturated Fats. American Heart Association. https://healthyforgood.heart.org/Eat-smart/Articles/Monounsaturated-Fats.
> Trans Fat. American Heart Association. https://healthyforgood.heart.org/eat-smart/articles/trans-fat.
> USDA National Nutrient Database ye Standard Reference. United States Dhipatimendi Rezvekurima. https://ndb.nal.usda.gov/ndb/.