Monounsaturated fatty acids (MUFA) yadziwika kuti ndi imodzi mwa "mafuta abwino-ndiko kuti, mafuta omwe amapindulitsa thanzi. Ngakhale umboni wa sayansi uli wovuta kwambiri, lingaliro lakuti MUFA ndi ofunikira thanzi labwino-kukhala wathanzi komanso moyo wathanzi-tsopano akuthandizidwa kwambiri pakati pa akatswiri ambiri.
Kodi Mankhwala Otsitsirako Amtundu Wotchedwa Monounsaturated?
MUFA ndi imodzi mwa mitundu iwiri ya unsaturated mafuta acids .
Mafuta a mafuta osasinthika amakhala osachepera kamodzi kawiri mu mafuta amchere a carbon diarrhea (mosiyana ndi mafuta odzaza mafuta omwe alibe mawiri awiri). Mitundu iwiri ya unsaturated mafuta acids ndi: MUFA, yomwe ili ndi mgwirizano umodzi pawiri; ndi polyunsaturated mafuta acids (PUFA), omwe ali ndi zibwenzi ziwiri kapena ziwiri.
Mitundu yonse iwiri ya mafuta osatetezedwa omwe amawoneka kuti ndi opindulitsa kwambiri, ngakhale umboni wa sayansi uli wamphamvu kwa PUFA.
Kodi Ubwino Wathanzi wa MUFA Ndi Chiyani?
Umboni wosonyeza kuti MUFA ndi chakudya chamoyo chokhala ndi thanzi labwino kwambiri. Mwachitsanzo, palibe zochitika zachipatala zosonyeza kuti MUFA imachepetsa matenda a coronary artery disease (CAD) .
Komabe, umboni wodalirika ndi waukulu.
MUFA ili ndi phindu pa magazi a lipids. Amachepetsa maola a cholesterol a LDL ("cholesterol"), ndipo amachulukitsa ma CD ya cholesterol a HDL ("cholesterol").
Amachepetsanso magazi a triglycerides . Choncho kudya MUFA kumapangitsa kuti pakhale ndondomeko yowonjezereka ya magazi lipids, yomwe imayenera kukhala yochezeka kwambiri ndi mitsempha ya mtima.
Kuonjezera apo, pali umboni wakuti MUFA ikhoza kuthandizira kutsekemera kwa mchere wa LDL cholesterol particles.
Oxidized LDL ikuwoneka kuti ikuthandiza kwambiri pakupanga atherosclerotic plaques .
MUFA ikhoza kuthandiza kwambiri anthu omwe ali ndi matenda a shuga 2 kapena matenda amadzimadzi . Odwalawa, kuchepetsa PUFA ndikudya ndi kukhala nawo ndi MUFA yasonyezedwa kuti kuchepetsa kuthamanga kwa insulini , komanso kusintha ntchito ya mitsempha ya magazi.
Mu kafukufuku wowerengeka, kusintha kuchokera ku PUFA kupita ku MUFA kwawonetsanso kuchepa kwa kulemera kwa thupi ndi kuchepetsa mafuta a m'mimba.
Chifukwa chakuti umboni wonsewo ndi wovuta, komabe sizinayambitsidwenso m'mayesero akuluakulu a zamankhwala, akatswiri a zamankhwala sadakwanitse kugwirizana pankhani ya momwe MUFA ikuyankhira pa zakudya zathu.
MUFA ndi Mediterranean Diet
Mwina chifukwa chachikulu chimene MUFA "chinasinthira" m'zaka zaposachedwapa ndicho chifukwa cha zakudya za Mediterranean. MUFA (mofanana ndi mafuta a maolivi) amaphatikizapo gawo lofunikira la zakudya za Mediterranean ndipo ndizo zikuluzikulu za mafuta mu zakudyazi.
M'maphunziro ambiri azachipatala, chakudya cha Mediterranean chimagwirizanitsa kwambiri ndi kuchepetsa imfa, komanso imfa chifukwa cha matenda a mtima ndi khansa (makamaka khansara ya colon, kansa ya prostate, ndi kansa ya m'mawere). Kuvutika kwa mtima ndi zilonda zikuwonekeranso kuchepetsedwa ndi zakudya za Mediterranean.
Pamapeto pake, chakudyachi chikuwoneka kuti chikugwirizana ndi matenda a Parkinson ndi matenda a Alzheimer's .
Zakudya za Mediterranean zimakhala ndi zipatso, ndiwo zamasamba, mbewu zonse, mtedza, ndi masamba - ndi mafuta ambiri a maolivi. Mitengo yambiri ya nkhuku, nsomba, tchizi, ndi vinyo wofiira imaphatikizidwanso. Chomwe chimakhudza kwambiri chakudya cha Mediterranean, komabe ndi mafuta omwe amawagwiritsa ntchito kwambiri, omwe ali a MUFA. Malingaliro a akatswiri ambiri odyetsa zakudya, chifukwa chakuti akuphatikizapo kudya kwa MUFA ndi chimodzi mwa Zifukwa zazikulu za zakudya za Mediterranean zikuoneka kuti ndi zathanzi kwambiri.
Kuphatikizapo MUFA mu Zakudya
Mafuta a azitona ndiwo chakudya chofunikira cha MUFA.
Mafuta a azitona amadziwika kutentha kutentha koma nthawi yomweyo amatembenuka mwamphamvu pamene amaikidwa m'firiji. Ikhoza kugwiritsidwa ntchito ngati mafuta ophika ngati kutentha kumakhala kozizira. Mafuta a azitona nthawi zambiri amakhala ngati mafuta odzola, ndipo nthawi zambiri amalowa m'malo mwa mafuta, mafuta kapena mafuta.
Kuwonjezera pa mafuta a azitona, MUFA amapezeka mu mapeyala, mtedza wambiri, mafuta a canola ndi mafuta a mpendadzuwa, ndi mafuta a mandimu.
Zotsatira:
Esposito K, Marfella R, Ciotola M, ndi al. Mmene Maselo a Mediterranean Amadyera pa Kutha Kwambiri kwa Endothelial ndi Ma Marker Inflammation mu Mitsempha Yachimake: Njira Yowonongeka. JAMA 2004; 292: 1440.
Ryan M, McInerney D, Owens D, et al. Matenda a shuga ndi zakudya za Mediterranean: Zotsatira Zabwino za Oleic Acid pa Insulini Kutenga, Adipocyte Shuga Njira ndi Endothelium-Zimadalira Kukhala Osasintha. QJM 2000; 93:85.
Schwingshackl L, Hoffmann G. Monounsaturated Fatty Acids ndi Ngozi ya Matenda a Mtima: Zosindikiza za Umboni Wopezeka Kuchokera Pogwiritsa Ntchito Zowonongeka ndi Kusanthula Meta. Nutritious 2012; 4: 1989