Mafura a monounsaturated ke mafura a phetseng hantle a fanang ka melemo e fapaneng ea bophelo bo botle 'me ke karolo ea bohlokoa ea lijo tse phetseng hantle le tse leka-lekaneng. A khothalletsa bophelo bo botle ba pelo ka ho theola maemo a cholesterol e mpe, ho thusa ho laola maemo a tsoekere maling, ho fokotsa ho ruruha le ho tšehetsa taolo ea boima ba 'mele. Ka ho kenyelletsa mafura a monounsaturated lijong tsa rona, re ka ntlafatsa bophelo ba rona ka kakaretso le ho fokotsa kotsi ea lefu le sa foleng. Hopola ho ja mafura ana ka tekanyo e itekanetseng e le karolo ea lijo tse leka-lekaneng bakeng sa liphetho tse ntle.
Mafura ke karolo ea bohlokoa ea 'mele oa motho, ebang ke mocheso oa 'mele kapa taolo ea boima ba 'mele,' me ho boloka maemo a mafura a matle le a phetseng hantle 'meleng ho bohlokoa haholo bakeng sa bophelo bo botle ba nako e telele.
Mafura a mararo a tloaelehileng haholo lijong tsa rona ke mafura a khorisitsoeng, mafura a monounsaturated, le mafura a polyunsaturated. Ka 'ngoe ea tsona e na le mesebetsi le melemo e fapaneng.
Mafura a monounsaturated, a tsejoang hape e le mafura a phetseng hantle, ke mafura a lijo a fumanoang lijong tse fapaneng tse metsi mochesong oa kamore empa li tiea ha li kenngoa ka sehatsetsing. Ha re bua ka lik'hemik'hale, mafura a monounsaturated ke asiti e mafura e nang le tlamo e le 'ngoe e habeli ketaneng ea asiti e mafura 'me e setseng e le tlamo e le 'ngoe. Sena se fapane le mafura a khoraletseng, a se nang litlamo tse habeli, le mafura a polyunsaturated, a nang le litlamo tse peli tse ngata.
Mafura a monounsaturated a fana ka melemo e mengata 'meleng ea rona' me hangata a rorisoa e le e 'ngoe ea likarolo tsa bohlokoa tsa lijo tse phetseng hantle ka lebaka la bokhoni ba 'ona 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 oli e fapaneng ea meroho, joalo ka oli ea mohloaare, oli ea canola le oli ea sesame. Li-avocado, linate (tse kang lialmonde, linate tsa peanut le cashew), le peo (tse kang peo ea sonobolomo le peo ea mokopu) le tsona ke mehloli e metle ea mafura a monounsaturated. Leha ho le joalo, ho bohlokoa 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 tekanyo e le karolo ea lijo tse leka-lekaneng.
1. Bophelo bo botle ba pelo
Ho ja mafura a monounsaturated ho 'nile ha amahanngoa ka ho sa feleng le bophelo bo botle ba pelo. Lipatlisiso li bontša hore mafura a monounsaturated a ka fokotsa maemo a cholesterol ea LDL, a tsejoang ka hore ke cholesterol e mpe. Maemo a phahameng a cholesterol ea LDL a ka koala methapo ea mali 'me a lebisa lefung la pelo le stroke. Leha ho le joalo, mafura a monounsaturated a bontšitsoe a eketsa cholesterol ea HDL, e tsejoang hape e le cholesterol e ntle, qetellong e ntlafatsa boemo ba cholesterol ka kakaretso.
Ho phaella moo, phuputso e phatlaladitsweng ho Journal of Nutrition e shebane le ho hlaha ha atrial fibrillation, e leng bothata bo tlwaelehileng ba morethetho wa pelo bo amanang le ho fokotseha ha phallo ya madi ho ya pelong, ho basadi ba nang le lefu la pelo le methapo ya madi. Diphuputso di bontsha kamano pakeng tsa ho ja mafura a phetseng hantle le kotsi e fokotsehileng ya atrial fibrillation.
Ka hona, ho ja lijo tse nang le mafura a monounsaturated ho ka thusa ho boloka maemo a phetseng hantle a k'holeseterole 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 maling, kahoo ho ja mafura a monounsaturated ho ka fokotsa kotsi ea lefu la tsoekere la mofuta oa 2. Lithuto 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 li bapisoa le lijo tse nang le lik'habohaedreite tse ngata kapa mafura a khotše.
Ka ho kenyelletsa mafura ana a phetseng hantle lijong tsa hau, o ka thusa ho laola maemo a tsoekere maling le ho ntlafatsa kutloisiso ea insulin. Ho feta moo, mafura a monounsaturated a ka thusa ka ho laola boima ba 'mele, e leng ntlha ea bohlokoa ho thibeleng le ho laoleng lefu la tsoekere.
3. Taolo ea boima ba 'mele
Ho fapana le tumelo e tloaelehileng, mafura a ka bapala karolo e molemo taolong ea boima ba 'mele. Le hoja mafura a monounsaturated e le mofuta oa mafura, ho bontšitsoe hore a thusa ho theola boima ba 'mele le ho thibela ho eketseha ha boima ba 'mele. Mafura a monounsaturated, ha a jeoa ka tekano, a ka thusa ho theola boima ba 'mele le ho boloka boima ba 'mele.
Sena se ka bakoa ke hore se khothalletsa maikutlo a ho khora le khotsofalo, se fokotsa ho ja lijo tse ngata haholo. Ho feta moo, mafura a monounsaturated a thusa ho tsitsisa maemo a tsoekere maling, a thibela ho phahama ka tšohanyetso ho ka lebisang litakatsong le ho ja ho feta tekano. Ho kenyelletsa mafura a monounsaturated lijong tsa hau ho ka u thusa ho ikutloa u khotše nako e telele le ho fokotsa monyetla oa ho ja lijo tse se nang phepo e ntle, tse nang le lik'hilojule tse ngata.
4. Litšobotsi tsa ho thibela ho ruruha
Ho ruruha ho sa feleng ho amahanngoa le mathata a mangata a bophelo bo botle, ho kenyeletsoa lefu la pelo, lefu la tsoekere, ramatiki le tse ling. Mafura a monounsaturated a na le thepa ea ho thibela ho ruruha 'me a thusa ho fokotsa ho ruruha' meleng oohle, a fana ka melemo e mengata ea bophelo bo botle. A boetse a thusa ho hlahisa metsoako ea ho thibela ho ruruha, e leng se thusang haholo ho itšireletsa ha 'mele khahlanong le ho ruruha. Ho eketsa lijo tse kang oli ea mohloaare, li-avocado le linate ho ka thusa ho loantša ho ruruha le ho khothaletsa bophelo bo botle ka kakaretso.
5. Ntlafatsa ho monya limatlafatsi:
Livithamine le liminerale tse ling tsa bohlokoa lia qhibiliha mafurang, ho bolelang hore li hloka mafura hore 'mele o monye hantle. Mafura a monounsaturated a khothalletsa ho monya lintho tsena, ho kenyeletsoa livithamine A, D, E le K. Lithutong tsa liphoofolo, mafura a monounsaturated a nolofalletsa masapo ho monya calcium ka katleho, e leng se fellang ka masapo a teteaneng le phokotso ea nts'etsopele ea masapo a robehang habonolo le mafu a kang osteoporosis. Ka ho kenyelletsa mafura a monounsaturated lijong tsa hau, u ka netefatsa hore 'mele oa hau o monya le ho sebelisa limatlafatsi tsena tsa bohlokoa ka katleho 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 hore bo sebetse hantle, 'me mafura a monounsaturated a fana ka limatlafatsi tsa bohlokoa bakeng sa bophelo bo botle ba boko. Ho nkela mafura a khotše sebaka ka mafura a monounsaturated lijong tsa hau ho ka fokotsa maemo a bohale le ho eketsa boikoetliso ba 'mele ba letsatsi le letsatsi le tšebeliso ea matla a phomolo, ho bolelang hore u chesa lik'hilojule tse ngata ha u ntse u phomotse.
Sena se ka ’na sa bakoa ke karolo e itseng ke ho kenngoa tšebetsong ha dopamine ’meleng. Dopamine e tlameha ho kenngoa tšebetsong ho utloa maikutlo a khotsofalo le thabo, ’me maemo a phahameng a mafura a khotše lijong a thibela matšoao a thabo a dopamine bokong. Kahoo ho kenyelletsa lijo tse kang tlhapi e mafura, linate le peo lijong tsa hao ho ka eketsa matla a boko ba hao le ho ntlafatsa bophelo ba hao ba kelello.
Ithute ka mafura a polyunsaturated
Mafura a mangata a sa tlatsoang, a tsejoang haholo e le PUFA, ke mofuta oa mafura a lijo a fumanoang oli ea meroho, peo, linate le tlhapi e mafura. Mafura ana a ruile ka li-acid tse mafura tsa bohlokoa, tse kang omega-3 le omega-6, tseo 'mele ea rona e ke keng ea li hlahisa ka botsona. Li-acid tse mafura tsa Omega-3 li ithutoa haholo ka bokhoni ba tsona ba ho fokotsa ho ruruha, ho theola khatello ea mali le ho tšehetsa bophelo bo botle ba pelo le methapo ea mali. A mangata ka litlhapi tse mafura tse kang salmon, trout le sardine, hammoho le ka lipeo tsa flax, peo ea chia le walnuts. Ka lehlakoreng le leng, li-acid tse mafura tsa omega-6, leha li boetse li le bohlokoa, li lokela ho jeoa ka tekano kaha ho ja ho feteletseng ho ka baka 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, li-avocado, linate le peo, ke mafura a mang a phetseng hantle. Lipatlisiso li bontša hore li-acid tse monounsaturated li ka thusa ho eketsa maemo a "cholesterol" e "ntle" ha ka nako e ts'oanang li fokotsa cholesterol e "mpe", qetellong li ntlafatsa bophelo bo botle ba pelo. Ho feta moo, mafura a monounsaturated a na le li-antioxidants tse ngata, tse thusang ts'ebetso ea boko le ho thusa ho thibela ho fokotseha ha kelello ho amanang le botsofali. Li-avocado le linate li na le vithamine E e ngata 'me li boetse li na le liminerale tse fapaneng le lik'hemik'hale tsa phyto tse tlatsetsang bophelong bo botle ka kakaretso.
Na e 'ngoe e betere ho feta e 'ngoe?
Ha ho tluoa tabeng ea mafura a sa tlatsoang haholo khahlanong le mafura a sa tlatsoang haholo, ha ho na mohloli o hlakileng, kaha mefuta ena ka bobeli ea mafura e fana ka melemo e ikhethang ea bophelo bo botle. Ho kenyelletsa mafura a fapaneng a phetseng hantle lijong tsa hau ke senotlolo sa ho boloka bophelo bo botle bo botle. Mokhoa o leka-lekaneng oa khothaletsoa, ho kenyeletsoa motsoako o itekanetseng oa mafura a sa tlatsoang haholo le a sa tlatsoang haholo. Nka sebaka sa mafura a sa tlatsoang hantle le a trans ka mafura ana a phetseng hantle ka ho pheha ka oli ea mohloaare, ho ja linate le ho kenyelletsa tlhapi e mafura lenaneong la hau la lijo la beke le beke.
Tse ling tsa mehloli e metle ea mafura a monounsaturated ke:
● Mohloaare
● Avocado
● Oli ea mohloaare
● Almonde
● Salmone
● Tsokolate e lefifi
● Peo, ho kenyeletsoa peo ea folaxe le peo ea chia
● Oli tse jeoang, ho kenyeletsoa oli ea peanut le oli ea peo ea rapeseed
● Linate, ho kenyeletsoa le linate tsa peanut le cashew
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 o fapaneng le o leka-lekaneng oa ho ja, re ka ntlafatsa bophelo bo botle ba pelo, ra laola maemo a k'holeseterole le ho tšehetsa taolo ea boima ba 'mele.
Ho bohlokoa ho bolela horeoleoylethanolamide (OEA), e nkiloeng ho omega-9 monounsaturated fatty acid oleic acid, ke motsoako oa mafura a mafura o hlahang ka tlhaho oo haholo-holo o leng oa sehlopha sa limolek'hule tsa lipid tse bitsoang endocannabinoids. E hlahisoa liseleng tse fapaneng 'meleng, ho kenyeletsoa mala a manyane, sebete le lisele tse mafura.
OEA e bapala karolo ea bohlokoa ho laoleng mekhoa e fapaneng ea 'mele, haholo-holo takatso ea lijo, boima ba 'mele, metabolism ea mafura, ho ruruha, kutloisiso ea bohloko, tšireletso ea methapo le bophelo bo botle ba pelo le methapo.
P: Ke mafura a makae a monounsaturated a lokelang ho jeoa ka letsatsi?
K: Mokhatlo oa Pelo oa Amerika o khothaletsa hore boholo ba mafura a jeoang letsatsi le letsatsi a lokela ho tsoa mafura a monounsaturated le a polyunsaturated. Ikemisetse ho nkela mafura a saturated le a trans sebaka lijong ka likhetho tsena tse phetseng hantle ha u ntse u khomarela litlhoko tsa lik'hilojule tsa motho ka mong.
P: Na mafura a monounsaturated a ka jewa ke batho ba nang le mathata a bophelo bo botle a seng a ntse a le teng?
K: Ehlile! 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 maling 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 lijo tse ikhethileng.
Tlhokomeliso: Sengoloa sena ke sa tlhahisoleseding e akaretsang feela mme ha sea lokela ho nkuwa e le keletso efe kapa efe ya bongaka. Tse ding tsa tlhahisoleseding ya poso ya blog di tswa Inthaneteng mme ha se tsa botsebi. Webosaete ena e ikarabella feela bakeng sa ho hlophisa, ho hlophisa le ho hlophisa dihlooho. Morero wa ho fetisa tlhahisoleseding e eketsehileng ha o bolele hore o dumellana le maikutlo a yona kapa o tiisa bonnete ba dikahare tsa yona. Kamehla buisana le setsebi sa tlhokomelo ya bophelo pele o sebedisa ditlatsetso dife kapa dife kapa o etsa diphetoho tsamaisong ya hao ya tlhokomelo ya bophelo.
Nako ea poso: Mphalane-13-2023
