I-Monounsaturated fatty acids (i-MUFA) ithola idumela njengenye ye "amafutha amahle-okungukuthi, amafutha anenzuzo empilweni. Nakuba ubufakazi besayensi bukhulu kakhulu, umqondo wokuthi i-MUFA ibalulekile empilweni enhle-impilo ejwayelekile kanye nempilo yengqondo-manje inokusekela okuqinile phakathi kochwepheshe abaningi.
Yiziphi Izidakamizwa Zama-Monounsaturated Acid?
I-MUFA ingenye yezinhlobo ezimbili ze- unsaturated fatty acids .
Ama-acids ama-unsaturated anenani okungenani oyedwa ukubopha kabili ku-fatty acid carbon chain (ngokungafani nama- fatty acids egcwele , angenayo izibopho ezimbili). Lezi zinhlobo ezimbili ze-unsaturated fatty acids yi: MUFA, enesibopho esisodwa esiphambanweni; futhi i-polyunsaturated fatty acids (PUFA), enezibopho ezimbili noma ngaphezulu kabili.
Zombili izinhlobo zama-acids e-unsaturated zicatshangelwa ukuthi zinikeze izinzuzo zempilo ezibalulekile, nakuba ubufakazi besayensi buqina kakhulu ku-PUFA.
Yiziphi Izinzuzo Zempilo ze-MUFA?
Ubufakazi obufaka ekufakeni i-MUFA ekudleni okunempilo kunempilo kakhulu. Isibonelo, azikho izifundo eziphathelene nomtholampilo ezibonisa ukuthi i-MUFA inciphisa isifo se- coronary artery disease (CAD) .
Noma kunjalo, ubufakazi obunjalo bukhulu.
I-MUFA inemiphumela enenzuzo ngegazi lipids. Banciphisa amazinga e- LDL ama-cholesterol (" cholesterol " embi), futhi akhulise amazinga e- HDL we-cholesterol ("okuhle" kwe-cholesterol).
Futhi banciphisa amazinga egazi we- triglycerides . Ngakho ukudla i-MUFA ijwayele ukuveza ukuthuthukiswa okujwayelekile kwiphethini jikelele yegazi lipids, okumele kube nobungane kakhulu ohlelweni lwezinhliziyo.
Ngaphezu kwalokho, kunobunye ubufakazi bokuthi i-MUFA ingasiza ekuvimbeleni i-oxydation yezinhlayiya ze-LDL ze-cholesterol.
I-LDL ene-oxidizedile ibonakala iqhaza indima ebalulekile ekwakheni amapulethi e-atherosclerotic .
I-MUFA ingaba usizo ikakhulukazi kubantu abane- type 2 yesifo sikashukela noma isifo se- metabolic syndrome . Kulezi ziguli, ukunciphisa i-PUFA ekudleni nokufaka esikhundleni sayo nge-MUFA kuye kwaboniswa ukunciphisa ukumelana kwe-insulin , futhi kuthuthukiswe ukusebenza kwemithwalo yegazi.
Ezifundweni ezimbalwa, ukusuka kusuka ku-PUFA kuya ku-MUFA kuye kwaholela ekwenzeni ngcono ukulahlekelwa isisindo nokunciphisa amafutha esiswini.
Ngenxa yokuthi bonke lobu bufakazi bubukeka bunjalo, futhi, futhi abuzange buphinde buphindwe emilenzeni emikhulu yomtholampilo, izazi zokudla azifinyelelanga umbono wokubaluleka kwe-MUFA ekunconyeni ekudleni kwethu.
I-MUFA ne-Mediterranean Diet
Mhlawumbe isizathu esiyinhloko i-MUFA "sishiywe" eminyakeni yamuva nje ngenxa yokudla kweMedithera. I-MUFA (ngesimo samafutha omnqumo) ihlanganisa ingxenye ebalulekile yokudla kwaseMedithera futhi iyinhloko yomthombo wamafutha kulokhu kudla.
Eziningi zezifundo zokwelashwa, ukudla okudinga iMedithera kuhlotshaniswa nokunciphisa ukufa kwabantu bonke, kanye nokufa ngenxa yesifo senhliziyo kanye nomdlavuza (ikakhulu umdlavuza wekoloni, umdlavuza wesifo sofuba, nomdlavuza wesifuba). Ukuhlaselwa kwenhliziyo nokushaywa komzimba kubonakala sengathi kuncishiswe nokudla kwaseMedithera.
Okokugcina, lokhu kudla kubonakala kuqhathaniswa nesifo esinciphile sesifo sikaParkinson nesifo se-Alzheimer's .
Ukudla kweMedithera kuphezulu ezithelo, imifino, okusanhlamvu konke, amantongomane, kanye nemifino- namafutha amaningi omnqumo. Inani elilinganiselwe lezinkukhu, inhlanzi, ushizi newayini elibomvu nazo zifakiwe. Okunye okuvelele kakhulu ekudleni kweMedithera, kodwa-ke ukusetshenziswa kwamafutha omnqumo, okungukuthi, kwe-MUFA.Ngombono wezazi eziningi zokudla, iqiniso lokuthi lihlanganisa nokudla okuphezulu kwe-MUFA kungenye yezinto eziphilayo. Izizathu eziyinhloko zokudla kweMedithera kubonakala sengathi ziphilile.
Kubandakanya i-MUFA kuDloet
Amafutha omnqumo ngumthombo oyinhloko wokudla we-MUFA.
Amafutha omnqumo ayinamafutha okushisa ekamelweni lokushisa kodwa ngokushesha ajika eqinile uma efakwe esiqandisini. Ingasetshenziswa njengamafutha okupheka uma ukushisa kugcinwa ukuba kusetshenziswe izinga lokushisa elilinganiselwe. Amafutha omnqumo kaningi njengamafutha okugcoba, futhi ngokuvamile angafakwa esikhundleni sebhotela, ama-gravies noma amasoso.
Ngaphandle kwamafutha omnqumo, i-MUFA itholakala kuma-avocados, amanothi amaningi, ama-canola namafutha we-sunflower, ne-bhotela le-peanut.
Imithombo:
U-Esposito K, uMarfella R, uCiotola M, et al. Umphumela wesidlo seMedithera-Isitayela sokungasebenzi kahle kwe-Endothelial kanye nama-Marker Inflammation kwi-Metabolic Syndrome: Isivivinyo esihleliwe. I-JAMA 2004; 292: 1440.
Ryan M, McInerney D, Owens D, et al. Isifo sikashukela kanye neDediterranean Diet: Umphumela Owusizo We-Oleic Acid ku-Insulin Ukuzwela, i-Adipocyte Glucose Ukuthutha kanye ne-Endothelium-I-Vasoreactivity exhomekile. QJM 2000; 93:85.
Schwingshackl L, Hoffmann G. Monounsaturated Fatty Acids kanye Nengozi Yezifo Zezinhliziyo: Isiqephu Sokufakaza Okutholakala Ezibukweni Ezihleliwe Nama-Meta-Analyzes. Ama-nutrients 2012; 4: 1989