Li-monounsaturated fatty acids (MUFA) li fumane botumo ba hore ke e 'ngoe ea "mafura a monate-ke hore, mafura a thusang bophelo bo botle. Le hoja bopaki ba saense bo ka sehloohong, khopolo ea hore MUFA ke ea bohlokoa ho bophelo bo botle-ho phela bophelo bo botle hammoho le bophelo bo botle ba pelo-hona joale bo na le tšehetso e matla har'a litsebi tse ngata.
Li-Monounsaturated Fatty Acids ke Eng?
MUFA ke e 'ngoe ea mefuta e' meli ea unsaturated mafura a acids .
Li-acids tse sa sebelisoang li-unsaturated li na le bonyane tlamo e lekanngoe ka makhetlo a mafura a k'hemik'hale ea carbon (ho fapana le mafura a mafura a mangata , a se nang litlamo tse peli). Mefuta e 'meli ea insaturated mafura a acid ke: MUFA, e nang le tlamo e le' ngoe ka ketane; le polyunsaturated fatty acids (PUFA), e nang le litlamo tse peli kapa tse fetang tse peli.
Mefuta e 'meli ea li-acids tse sa tsitsitseng e nahanoa hore e fana ka melemo e mengata ea bophelo bo botle, le hoja bopaki ba saense bo matla ho PUFA.
Melemo ea Bophelo ea MUFA ke eng?
Bopaki bo kenyelletsang ho kenyelletsa MUFA ka lijo tse nang le phepo e nepahetseng haholo ke maemo. Ka mohlala, ha ho na lipatlisiso tsa lingaka tse bontšang hore MUFA e fokotsa liketsahalo tsa coronary artery disease (CAD) .
Leha ho le joalo, bopaki ba maemo boa bohlokoa.
MELA e na le liphello tse ntle holim'a lipids tsa mali. Ba fokotsa li -cholesterol tsa LDL (" cholesterol " e mpe), 'me ba eketsa li-cholesterol tsa HDL ("hantle").
Li boetse li fokotseletsa maemo a mali a triglycerides . Kahoo ho ja MUFA ho atisa ho hlahisa phetoho e akaretsang ka mokhoa o akaretsang oa lipids tsa mali, o lokelang ho ba motsoalle oa tsamaiso ea pelo.
Ho phaella moo, ho na le bopaki ba hore MUFA e ka thusa ho thibela khase ea LDL k'holeseterole.
Oxidized LDL e bonahala e phetha karolo ea bohlokoa ho thehoa ha libaka tsa atherosclerotic plaques .
MOFA e ka thusa haholo batho ba nang le lefu la tsoekere la mofuta oa 2 kapa lefu la metabolism . Bakeng sa bakuli, ho fokotsa PUFA nakong ea ho ja le ho ba nkela sebaka sa MUFA ho bontšitsoe ho fokotsa insulin ho hanyetsa , le ho ntlafatsa mosebetsi oa methapo ea mali.
Liphuputsong tse 'maloa, ho tloha PUFA ho ea MUFA ho boetse ho fella ka ho ntlafatsa boima ba' mele le ho fokotsa mafura a mpeng.
Hobane bopaki bona kaofela ke boemong bo teng, leha ho le joalo, 'me ha bo e-s'o hlahisoe hape litsing tse khōlō tsa litsing tsa bophelo, litsebi tsa lijo tsa lijo ha li e-s'o fihle tumellanong ea hore na ho na le bokae ba MUFA bo khothalletsang lijong tsa rona.
MUFA le Mediterranean Diet
Mohlomong lebaka le ka sehloohong la MUFA le "tsositsoe" lilemong tsa morao tjena ke ka lebaka la katleho ea lijo tsa Mediterranean. MUFA (ka sebōpeho sa oli ea mohloaare) e kenyelletsa karolo ea bohlokoa ea lijo tsa Mediterranean 'me ke mohloli o moholo oa mafura lijong tsena.
Lijong tse ngata tsa bongaka, lijo tsa Mediterranean li amahanngoa haholo le ho fokotseha ha batho ba shoang, le ho shoa ka lebaka la lefu la pelo le kankere (haholo-holo kankere ea kankere, kankere ea tšoelesa ea senya le kankere ea matsoele). Ho hlaseloa ke pelo le liropo li bonahala li fokotsehile le lijo tsa Mediterranean.
Qetellong, lijo tsena li bonahala li amana le ho fokotseha ha lefu la Parkinson le lefu la Alzheimer's .
Lijo tsa Mediterranean li phahame litholoana, meroho, lijo tsohle, linate le limela-le oli e ngata ea mohloaare. Mefuta e mengata ea likhoho, tlhapi, chisi le veine e khubelu li kenyelelitsoe. Ntho e ikhethang haholo ke lijo tsa Mediterranean, leha ho le joalo, ke oli e ngata ea oli ea mohloaare, ke hore, ea MUFA. Ka maikutlo a litsebi tse ngata tsa phepo, taba ea hore e akarelletsa ho ja haholo ka MUFA ke e 'ngoe ea Mabaka a ka sehloohong a ho ja lijo tsa Mediterranean a bonahala a phela hantle.
Ho kenyelletsa MUFA ho Diet
Oli ea mohloaare ke mohloli o moholo oa lijo tsa MUFA.
Oli ea mohloaare ke metsi ka mocheso oa motsoako empa ka potlako o fetoha o tiileng ha o behoa ka sehatsetsing. E ka sebelisoa e le oli e phehang haeba mocheso o bolokoa ho ba mocheso o batsi. Hangata oli ea mohloaare e tšoana le oli e qhibilihang, 'me hangata e ka nkeloa sebaka ka botoro, gravies kapa sauces.
Ho phaella oli ea mohloaare, MUFA e fumanoa li-avocado, linate tse ngata, oli ea canola le soneblomo, le pere ea peanut.
Lisebelisoa:
Esposito K, Marfella R, Ciotola M, le al. Phello ea Mekhoa ea Mediterranean e ja phekolo ea ho qetela ea ho se sebetse le mekhoa ea ho ruruha ha li-Vascular Syndrome ea Metabolic: Tlhahlobo e sa Lebelloang. JAMA 2004; 292: 1440.
Ryan M, McInerney D, Owens D, le al. Lefu la tsoekere le lijo tsa Mediterranean: Phello e Molemo ea Oleic Acid ka Insulin Ho Utloisisa Bohloko, Adipocyte Glucose Lipalangoang le Endothelium-Ho itšetlehile ka ho itšehla thajana. QJM 2000; 93:85.
Schwingshackl L, Hoffmann G. Monounsaturated Fatty Acids le Kotsi ea Maloetse a Mafu: Li-synopsis tsa bopaki bo fumanoang ho hlahloba ka mokhoa o tsitsitseng le ho hlahloba litlhaku. Likokoana-hloko 2012; 4: 1989