Mafura a monounsaturated ke mafura a phetseng hantle a fanang ka melemo e mengata ea bophelo bo botle 'me ke karolo ea bohlokoa ea lijo tse phetseng hantle, tse leka-lekaneng. Li thusa ho theola k'holeseterole e mpe, ho thusa ho laola tsoekere ea mali, ho fokotsa ho ruruha le ho thusa ho laola boima ba 'mele. Ka ho kenyelletsa mafura a monounsaturated lijong tsa rona, re ka ntlafatsa bophelo bo botle ba rona le ho fokotsa kotsi ea lefu le sa foleng. Hopola ho ja mafura ana ka mokhoa o itekanetseng e le karolo ea lijo tse leka-lekaneng bakeng sa liphello tse ntle.
Mafura ke karolo ea bohlokoa ea 'mele oa motho, ebang ke mocheso oa' mele kapa boima ba 'mele,' me ho boloka mafura a phetseng hantle 'meleng ke habohlokoa haholo bakeng sa bophelo bo botle ba nako e telele.
Mafura a mararo a tloaelehileng haholo lijong tsa rona ke mafura a mafura, mafura a monounsaturated, le mafura a polyunsaturated. E 'ngoe le e' ngoe ea tsona e na le mesebetsi le melemo e fapaneng.
Mafura a monounsaturated, ao hape a tsejoang e le mafura a phetseng hantle, ke mafura a lijo a fumanoang lijong tse fapa-fapaneng tse nang le mokelikeli mochesong oa kamore empa a tiisa ha a le sehatsetsing. Ha re bua ka lik'hemik'hale, mafura a monounsaturated ke asiti e mafura e nang le bond e le 'ngoe e habeli ka har'a ketane ea mafura a mafura' me e setseng ke li-bond tse le 'ngoe. Sena se fapane le mafura a mangata, a se nang litlamo tse peli, le mafura a polyunsaturated, a nang le li-bond tse peli tse ngata.
Mafura a monounsaturated a fana ka melemo e mengata 'meleng ea rona' me hangata a nkoa e le e 'ngoe ea likarolo tsa bohlokoa tsa phepo e nepahetseng ka lebaka la bokhoni ba bona ba ho ntlafatsa bophelo bo botle ba pelo, ho laola maemo a k'holeseterole le ho fana ka mohloli o tsitsitseng oa matla.
Mehloli ea mafura a monounsaturated e kenyelletsa lioli tse fapaneng tsa meroho, joalo ka oli ea mohloaare, oli ea canola le oli ea sesame. Li-avocado, linate (tse kang lialmonde, makotomane le li-cashews), le lipeo (tse kang lipeo tsa soneblomo le lipeo tsa mokopu) le tsona ke mehloli e babatsehang ea mafura a monounsaturated. Leha ho le joalo, ke habohlokoa ho hopola hore le hoja mafura a monounsaturated a na le melemo e mengata ea bophelo bo botle, a ntse a lokela ho jeoa ka mokhoa o itekanetseng e le karolo ea lijo tse leka-lekaneng.
1. Bophelo bo botle ba pelo
Ho ja mafura a monounsaturated kamehla ho amana le bophelo bo botle ba pelo. Lipatlisiso li bontša hore mafura a monounsaturated a ka fokotsa maemo a k'holeseterole ea LDL, eo hangata e tsejoang e le k'holeseterole e mpe. Tekanyo e phahameng ea LDL cholesterol e ka koala methapo ea mali ’me ea baka lefu la pelo le stroke. Leha ho le joalo, mafura a monounsaturated a bontšitsoe ho eketsa k'holeseterole ea HDL, e tsejoang hape e le k'holeseterole e ntle, qetellong e ntlafatsa boemo ba k'holeseterole ka kakaretso.
Ho feta moo, phuputso e phatlalalitsoeng ho Journal of Nutrition e lebisitse tlhokomelo ho ketsahalo ea atrial fibrillation, bothata bo tloaelehileng ba morethetho oa pelo bo amanang le ho fokotseha ha mali ho ea pelong, ho basali ba nang le lefu la pelo. Liphetho li fana ka maikutlo a khokahano lipakeng tsa ho ja mafura a phepo e nepahetseng le kotsi e fokotsehileng ea atrial fibrillation.
Ka hona, ho ja lijo tse nang le mafura a monounsaturated ho ka thusa ho boloka boemo ba k'holeseterole bo botle le ho fokotsa kotsi ea mafu a amanang le pelo.
2. Fokotsa kotsi ea lefu la tsoekere la mofuta oa 2
Mafura a monounsaturated a laola maemo a tsoekere ea mali, kahoo ho ja mafura a monounsaturated ho ka fokotsa kotsi ea lefu la tsoekere la mofuta oa 2. Liphuputso tse ngata li bontšitse hore lijo tse nang le mafura a monounsaturated li ka ntlafatsa kutloisiso ea insulin le ho fokotsa kotsi ea lefu la tsoekere la mofuta oa 2 ha le bapisoa le lijo tse nang le lik'habohaedreite kapa mafura a mangata.
Ka ho kenyelletsa mafura ana a phetseng hantle lijong tsa hau, o ka thusa ho laola maemo a tsoekere ea mali le ho ntlafatsa kutloisiso ea insulin. Ho phaella moo, mafura a monounsaturated a ka thusa ho laola boima ba 'mele, e leng ntho ea bohlokoa ho thibela le ho laola lefu la tsoekere.
3. Ho laola boima ba 'mele
Ho fapana le tumelo e tloaelehileng, mafura a ka phetha karolo e molemo ho laola boima ba 'mele. Le hoja mafura a monounsaturated e le mofuta oa mafura, a bontšitsoe ho thusa ho theola boima ba 'mele le ho thibela boima ba' mele. Mafura a monounsaturated, ha a jeoa ka mokhoa o itekanetseng, a ka thusa ho theola boima ba 'mele le ho boloka boima ba 'mele.
Sena e ka 'na ea e-ba hobane e khothalletsa maikutlo a ho tlala le ho khotsofala, ho fokotsa tšebeliso e feteletseng ea lijo. Ho feta moo, mafura a monounsaturated a thusa ho tsitsisa maemo a tsoekere ea mali, ho thibela li-spikes tsa tšohanyetso tse ka lebisang takatsong le ho ja ho feta tekano. Ho kenyelletsa mafura a monounsaturated lijong tsa hau ho ka u thusa hore u ikutloe u khotše nako e telele le ho fokotsa monyetla oa ho ja lijo tse se nang bophelo bo botle, tse nang le lik'halori tse ngata.
4. Lintho tse khahlanong le ho ruruha
Ho ruruha ho sa foleng ho amahanngoa le mathata a mangata a bophelo bo botle, ho akarelletsa lefu la pelo, lefu la tsoekere, ramatiki le tse ling. Mafura a monounsaturated a na le lintho tse khahlanong le ho ruruha 'me a thusa ho fokotsa ho ruruha ho pholletsa le' mele, ho fana ka melemo e mengata ea bophelo bo botle. Li boetse li thusa ho hlahisa metsoako e thibelang ho ruruha, e thusang ka ho eketsehileng tšireletso ea tlhaho ea 'mele khahlanong le ho ruruha. Ho eketsa lijo tse kang oli ea mohloaare, li-avocado le linate li ka thusa ho loantša ho ruruha le ho khothalletsa bophelo bo botle ka kakaretso.
5. Ntlafatsa ho monya limatlafatsi:
Livithamini le liminerale tse ling tsa bohlokoa li qhibiliha ka har'a mafura, ho bolelang hore li hloka hore mafura a monoe hantle ke 'mele. Mafura a monounsaturated a khothalletsa ho monya ha lintho tsena, ho akarelletsa le vithamine A, D, E le K. Lithutong tsa liphoofolo, mafura a monounsaturated a nolofalletsa masapo ho monya calcium hantle, e leng se fellang ka masapo a teteaneng le ho fokotseha ha nts'etsopele ea masapo le mafu a kang lefu la masapo. . Ka ho kenyelletsa mafura a monounsaturated lijong tsa hau, o ka etsa bonnete ba hore 'mele oa hau o monya le ho sebelisa limatlafatsi tsena tsa bohlokoa ho khothaletsa bophelo bo botle le boiketlo ka kakaretso.
6. Ntlafatsa maikutlo
Ho ja mafura a mangata a monounsaturated le hona ho ka ba molemo bakeng sa maikutlo a hau. Boko bo hloka mafura a bohlokoa ho sebetsa hantle, 'me mafura a monounsaturated a fana ka limatlafatsi tsa bohlokoa bakeng sa bophelo bo botle ba boko. Ho nkela mafura a mangata sebaka ka mafura a monounsaturated lijong tsa hau ho ka fokotsa maemo a khalefo le ho eketsa boikoetliso ba letsatsi le letsatsi le tšebeliso ea matla a ho phomola, ho bolelang hore o chesa lik'hilojule tse ngata ha u phomotse.
Sena se ka bakoa ke karolo e 'ngoe ea ts'ebetso ea dopamine 'meleng. Dopamine e tlameha ho kenngoa ts'ebetsong ho utloa maikutlo a khotsofalo le thabo, 'me mafura a mangata a lijong a thibela matšoao a thabo ea dopamine bokong. Kahoo ho kenyelletsa lijo tse kang tlhapi e mafura, linate le lipeo lijong tsa hau li ka matlafatsa boko ba hau le ho ntlafatsa bophelo bo botle ba kelello.
Ithute ka mafura a polyunsaturated
Mafura a polyunsaturated, ao ka tloaelo a tsejoang e le PUFA, ke mofuta oa mafura a lijo a fumanoang oli ea meroho, peo, linate le tlhapi e mafura. Mafura ana a na le li-acid tse ngata tsa bohlokoa, tse kang omega-3 le omega-6, tseo 'mele ea rona e ke keng ea li hlahisa ka botsona. Li-Omega-3 fatty acids li ithutoa haholo bakeng sa bokhoni ba tsona ba ho fokotsa ho ruruha, khatello e tlase ea mali, le ho tšehetsa bophelo bo botle ba pelo. Li na le litlhapi tse ngata tse mafura tse kang salmon, trout le sardines, hammoho le li-flaxseeds, peo ea chia le walnuts. Ka lehlakoreng le leng, omega-6 fatty acids, le hoja e boetse e le ea bohlokoa, e lokela ho sebelisoa ka mokhoa o itekanetseng kaha ho noa haholo ho ka khothalletsa ho ruruha le ho eketsa kotsi ea mafu a itseng.
Hlahloba mafura a monounsaturated
Mafura a monounsaturated (MUFA), a atisang ho fumanoa oli ea mohloaare, avocado, linate le peo, ke mafura a mang a phetseng hantle. Lipatlisiso li bonts'a hore li-monounsaturated fatty acids li ka thusa ho eketsa boemo ba k'holeseterole e "ntle" ha e ntse e fokotsa k'holeseterole e "mpe", qetellong ea ntlafatsa bophelo bo botle ba pelo. Ho phaella moo, mafura a monounsaturated a na le li-antioxidants tse ngata, tse thusang boko bo sebetsang le ho thusa ho thibela ho fokotseha ha kelello ho amanang le lilemo. Li-avocado le linate li na le vithamine E e ngata hape li na le mefuta e sa tšoaneng ea liminerale le lik'hemik'hale tsa phytochemicals tse tlatsetsang bophelong bo botle ka kakaretso.
Na e 'ngoe e molemo ho feta e' ngoe?
Ha ho tluoa ho mafura a polyunsaturated khahlano le mafura a monounsaturated, ha ho na mohlodi ea hlakileng, kaha mefuta e 'meli ea mafura e fana ka melemo e ikhethang ea bophelo bo botle. Ho kenyelletsa mefuta e fapaneng ea mafura a phetseng hantle lijong tsa hau ke senotlolo sa ho boloka bophelo bo botle. Ho khothalletsoa mokhoa o leka-lekaneng, ho kenyelletsa motsoako o itekanetseng oa mafura a polyunsaturated le monounsaturated. Kenya sebaka sa mafura a sa hloekang le a mafura ka mafura ana a phetseng hantle ka ho pheha ka oli ea mohloaare, ho ja linate, le ho kenyelletsa litlhapi tse mafura leanong la hau la lijo tsa beke le beke.
Mehloli e meng e metle ea mafura a monounsaturated ke:
● Mohloaare
● Avocado
● Oli ea mohloaare
● Almonde
● Salmon
● Chokolete e lefifi
● Peo, ho kopanyelletsa le peo ea folaxe le peo ea chia
● Oli e jeoang, ho akarelletsa oli ea peanut le rapeseed oil
● Matokomane, ho akarelletsa matokomane le li-cashews
Ka kakaretso, mafura a monounsaturated ke karolo ea bohlokoa ea lijo tse phetseng hantle. Ka ho eketsa lijo tse nang le mafura a monounsaturated lijong tsa hau tsa letsatsi le letsatsi e le karolo ea moralo oa ho ja o fapaneng le o leka-lekaneng, re ka ntlafatsa bophelo bo botle ba pelo, ra laola maemo a k'holeseterole le ho ts'ehetsa taolo ea boima ba 'mele.
Ke habohlokoa ho bolela seoOleoylethanolamide (OEA), e tsoang ho omega-9 monounsaturated fatty acid oleic acid, ke motsoako oa tlhaho oa mafura a mafura ao haholo-holo e leng a sehlopha sa limolek'hule tsa lipid tse bitsoang endocannabinoids. E hlahisoa ka lisele tse fapaneng tsa 'mele, ho kopanyelletsa le mala a manyenyane, sebete le lisele tse mafura.
OEA e bapala karolo ea bohlokoa ho laola mekhoa e fapaneng ea 'mele, haholo-holo takatso ea lijo, boima ba' mele, metabolism ea lipid, ho ruruha, maikutlo a bohloko, ts'ireletso ea methapo le bophelo bo botle ba pelo.
P: Ke mafura a mangata a monounsaturated a lokelang ho jeoa letsatsi le letsatsi?
A: The American Heart Association e khothalletsa hore boholo ba mafura a letsatsi le letsatsi a jeoang a lokela ho tsoa mafura a monounsaturated le polyunsaturated. Ikemisetse ho nka sebaka sa mafura a mafura le a trans ka har'a lijo ka likhetho tsena tse phetseng hantle ha u ntse u latela litlhoko tsa motho ka mong.
P: Na mafura a monounsaturated a ka jeoa ke batho ba nang le maemo a bophelo a neng a le teng pele?
A: Ruri! Mafura a monounsaturated a molemo ho batho ba nang le lefu la tsoekere kapa metabolic syndrome, kaha a ka thusa ho laola maemo a tsoekere ea mali le ho ntlafatsa kutloisiso ea insulin. Leha ho le joalo, kamehla ho khothaletsoa ho buisana le setsebi sa tlhokomelo ea bophelo bakeng sa likeletso tsa hau tsa lijo.
Boitlhotlhollo: Sengoloa sena ke sa tlhaiso-leseling e akaretsang feela 'me ha ea lokela ho nkuoa e le keletso efe kapa efe ea bongaka. Tse ling tsa litaba tsa poso ea blog li tsoa Marang-rang mme ha se setsebi. Sebaka sena sa marang-rang se na le boikarabello ba ho hlophisa, ho hlophisa le ho hlophisa lingoliloeng. Sepheo sa ho fetisa boitsebiso bo bongata ha se bolele hore u lumellana le maikutlo a eona kapa u tiisa bonnete ba litaba tsa eona. Kamehla buisana le setsebi sa tlhokomelo ea bophelo pele u sebelisa li-supplement leha e le life kapa u etsa liphetoho tsamaisong ea tlhokomelo ea bophelo.
Nako ea poso: Oct-13-2023
