Abụba monounsaturated bụ abụba dị mma nke na-enye ọtụtụ uru ahụike ma bụrụ akụkụ dị mkpa nke nri ahụike na nke ziri ezi. Ha na-akwalite ahụike obi site na ibelata ọkwa cholesterol ọjọọ, na-enyere aka ịchịkwa shuga ọbara, belata mbufụt na ịkwado njikwa ibu. Site n'itinye abụba monounsaturated n'ime nri anyị, anyị nwere ike ịkwalite ahụike anyị n'ozuzu ya ma belata ihe ize ndụ nke ọrịa na-adịghị ala ala. Cheta iri abụba ndị a n'ụzọ kwesịrị ekwesị dị ka akụkụ nke nri ziri ezi maka nsonaazụ kacha mma.
Abụba bụ akụkụ dị mkpa nke ahụ mmadụ, ma ọ bụ okpomọkụ ahụ ma ọ bụ njikwa ibu, na ịnọgide na-enwe ezigbo abụba dị mma n'ime ahụ dị oke mkpa maka ahụike ogologo oge.
Abụba atọ a na-ahụkarị na nri anyị bụ abụba juru eju, abụba monounsaturated, na abụba polyunsaturated. Ha nke ọ bụla nwere ọrụ na uru dị iche iche.
Abụba monounsaturated, nke a makwaara dị ka abụba dị mma, bụ abụba nri a na-ahụ n'ụdị nri dị iche iche bụ mmiri mmiri n'ime ụlọ mana ọ na-esiwanye ike mgbe etinyere ya na friji. N'ikwu okwu kemịkalụ, abụba monounsaturated bụ fatty acid nwere otu njikọ abụọ n'ime yinye acid fatty ma nke fọdụrụ bụ otu njikọ. Nke a dị iche na abụba juru eju, nke na-enweghị njikọ abụọ, yana abụba polyunsaturated, nke nwere ọtụtụ njikọ abụọ.
Abụba monounsaturated na-enye ahụ anyị ọtụtụ uru, a na-ewerekarị ya dị ka otu n'ime ihe ndị bụ isi nke nri ahụike n'ihi ikike ha nwere imezi ahụike obi, na-achịkwa ọkwa cholesterol ma na-enye ike siri ike.
Isi mmalite nke abụba monounsaturated gụnyere mmanụ ihe oriri dị iche iche, dị ka mmanụ oliv, mmanụ canola, na mmanụ sesame. Ube oyibo, mkpụrụ (dị ka almọnd, ahụekere, na cashews), na mkpụrụ (dị ka mkpụrụ osisi sunflower na ugu) bụkwa ebe mara mma nke abụba monounsaturated. Agbanyeghị, ọ dị mkpa icheta na ọ bụ ezie na abụba monounsaturated nwere ọtụtụ uru ahụike, a ka kwesịrị iri ya n'ụzọ kwesịrị ekwesị dịka akụkụ nke nri kwesịrị ekwesị.
1. Ahụ ike obi
Ejikọtala oriri abụba monounsaturated mgbe niile na ahụike obi ka mma. Nnyocha na-egosi na abụba monounsaturated nwere ike belata ọkwa LDL cholesterol, nke a na-akpọkarị cholesterol ọjọọ. Ọkwa LDL dị elu nwere ike igbochi akwara akwara wee bute ọrịa obi na ọrịa strok. Agbanyeghị, egosipụtara na abụba monounsaturated na-abawanye cholesterol HDL, nke a makwaara dị ka ezigbo cholesterol, n'ikpeazụ na-emeziwanye ọkwa cholesterol n'ozuzu ya.
Ọzọkwa, otu nnyocha e bipụtara na Journal of Nutrition lekwasịrị anya n'ihe omume nke fibrillation atrial, ọrịa obi mgbawa nke na-ejikọta ya na mbelata ọbara na-eruba n'obi, na ụmụ nwanyị nwere ọrịa obi. Nsonaazụ na-egosi njikọ dị n'etiti oriri abụba na-eri nri dị mma yana mbelata ihe ize ndụ nke fibrillation atrial.
Ya mere, iri nri bara ụba na abụba monounsaturated nwere ike inye aka ịnọgide na-enwe ọkwa cholesterol dị mma ma belata ihe ize ndụ nke ọrịa obi.
2. Belata ihe ize ndụ nke ụdị ọrịa shuga 2
Abụba monounsaturated na-achịkwa ọkwa shuga dị n'ọbara, yabụ iri abụba monounsaturated nwere ike belata ohere nke ụdị ọrịa shuga 2. Ọtụtụ ọmụmụ egosila na nri bara ụba na abụba monounsaturated nwere ike imeziwanye mmetụta insulin ma belata ihe ize ndụ nke ụdị ọrịa shuga 2 ma e jiri ya tụnyere nri nwere carbohydrates ma ọ bụ abụba juru eju.
Site n'itinye abụba ndị a dị mma na nri gị, ị nwere ike inye aka ịhazi ọkwa shuga dị n'ọbara na imeziwanye mmetụta insulin. Na mgbakwunye, abụba monounsaturated nwere ike inye aka na njikwa ibu, bụ isi ihe na-egbochi na ijikwa ọrịa shuga.
3. Njikwa ibu
N'adịghị ka nkwenkwe ndị a ma ama, abụba nwere ike ịrụ ọrụ bara uru na njikwa ibu. Ọ bụ ezie na abụba monounsaturated bụ ụdị abụba, egosila na ọ na-enyere aka belata ibu ma gbochie ibu ibu. Anụ abụba juru eju, mgbe a na-eri ya n'ụzọ kwesịrị ekwesị, nwere ike inye aka n'ezie mbelata ibu na mmezi ibu.
Nke a nwere ike ịbụ n'ihi na ọ na-akwalite mmetụta nke afọ ojuju na afọ ojuju, na-ebelata oke oriri. Na mgbakwunye, abụba monounsaturated na-enyere aka mee ka ọ̀tụ̀tụ̀ shuga dị n'ọbara kwụsie ike, na-egbochi mkpasu iwe na mberede nke pụrụ iduga agụụ na iribiga ihe ókè. Tinyere abụba monounsaturated n'ime nri gị nwere ike inyere gị aka inwe afọ ojuju ogologo oge ma belata ohere nke iri nri adịghị mma na nnukwu calorie.
4. Njirimara mgbochi mkpali
Ejikọtara mbufụt na-adịghị ala ala na ọtụtụ nsogbu ahụike, gụnyere ọrịa obi, ọrịa shuga, ogbu na nkwonkwo, na ndị ọzọ. Abụba monounsaturated nwere ihe mgbochi mkpali ma nyere aka belata mbufụt n'ahụ niile, na-enye ọtụtụ uru ahụike. Ha na-enyekwa aka n'ịmepụta ogige mgbochi mkpali, na-enyere aka n'ihu nchebe anụ ahụ megide mbufụt. Ịtinye nri dị ka mmanụ oliv, ube oyibo, na mkpụrụ nwere ike inyere aka ịlụ ọgụ mbufụt ma kwalite ahụike zuru oke.
5. Kwalite nnabata nri:
Ụfọdụ vitamin na mineral ndị dị mkpa na-abụ abụba-soluble, nke pụtara na ha chọrọ ka abụba na-abanye n'ahụ nke ọma. Akpụkpọ anụ monounsaturated na-akwalite nnabata nke ihe ndị a, gụnyere vitamin A, D, E na K. N'ọmụmụ anụmanụ, abụba monounsaturated na-eme ka ọkpụkpụ nwee ike ịmịnye calcium nke ọma, nke na-eme ka ọkpụkpụ dị arọ na mbelata na mmepe nke ọkpụkpụ na-agbaji agbaji na ọrịa dịka osteoporosis. . Site n'itinye abụba monounsaturated n'ime nri gị, ị nwere ike hụ na ahụ gị na-amịkọrọ nke ọma ma jiri nri ndị a dị mkpa na-akwalite ahụike na ịdịmma.
6. Meziwanye ọnọdụ
Iri ọtụtụ abụba monounsaturated nwekwara ike ịba uru maka ọnọdụ gị. Ụbụrụ chọrọ abụba ndị dị mkpa ka ọ rụọ ọrụ nke ọma, na abụba monounsaturated na-enye nri dị mkpa maka ahụike ụbụrụ. Dochie abụba juru eju na abụba monounsaturated na nri gị nwere ike ibelata oke iwe yana ịbawanye mmega ahụ kwa ụbọchị yana mmefu ike izu ike, nke pụtara na ị na-erekwu calorie ka ị na-ezu ike.
Nke a nwere ike ịbụ n'ihi akụkụ nke ịgbalite dopamine n'ime ahụ. A ghaghị ịgbalite Dopamine ka ọ nwee mmetụta nke afọ ojuju na obi ụtọ, yana oke abụba juru eju na nri na-egbochi akara obi ụtọ dopamine na ụbụrụ. Ya mere, gụnyere nri dị ka azụ nwere abụba, mkpụrụ akụ na mkpụrụ n'ime nri gị nwere ike ịkwalite ike ụbụrụ gị ma kwalite ahụike uche gị.
Mụta maka abụba polyunsaturated
Abụba polyunsaturated, nke a na-akpọkarị PUFA, bụ ụdị abụba nri a na-ahụ na mmanụ nri, mkpụrụ osisi, mkpụrụ na azụ nwere abụba. Abụba ndị a bara ụba na acid fatty dị mkpa, dị ka omega-3 na omega-6, nke ahụ anyị enweghị ike imepụta n'onwe ya. A na-amụ Omega-3 fatty acids maka ikike ha ibelata mbufụt, mbelata ọbara mgbali, na ịkwado ahụike obi. Ha bara ụba na azụ ndị nwere abụba dị ka salmon, trout na sardines, yana mkpụrụ flax, mkpụrụ chia na walnuts. N'aka nke ọzọ, omega-6 fatty acids, ebe ọ dịkwa mkpa, kwesịrị iri ya nke ọma n'ihi na ịṅụbiga mmanya ókè nwere ike ịkwalite mbufụt na ịbawanye ohere nke ọrịa ụfọdụ.
Nyochaa abụba monounsaturated
Abụba monounsaturated (MUFA), nke a na-ahụkarị na mmanụ oliv, ube oyibo, mkpụrụ na mkpụrụ, bụ abụba ọzọ dị mma. Nnyocha na-egosi na acid fatty monounsaturated nwere ike inye aka ịbawanye ọkwa cholesterol "dị mma" ma na-ebelata "cholesterol" ọjọọ, na-emecha na-eme ka ahụike obi dịkwuo mma. Na mgbakwunye, abụba monounsaturated bara ụba na antioxidants, nke na-abara ọrụ ụbụrụ uru ma na-enyere aka gbochie ọdịda ọgụgụ isi metụtara afọ. Ube oyibo na mkpụrụ osisi bara ụba na vitamin E ma nweekwa ọtụtụ mineral na phytochemicals nke na-enye aka na ahụike zuru oke.
Otu ọ dị mma karịa ibe ya?
Mgbe ọ na-abịa polyunsaturated abụba vs. monounsaturated abụba, e nweghị doro anya mmeri, dị ka abụọ ụdị abụba na-enye pụrụ iche ike uru. Ịtinye ụdị abụba dị mma na nri gị bụ isi ihe na-eme ka ahụike dị mma. A na-atụ aro ụzọ ziri ezi, gụnyere ngwakọta agafeghị oke nke polyunsaturated na abụba monounsaturated. Jiri abụba ndị a ka mma dochie abụba ndị na-adịghị mma na trans, site na iji mmanụ oliv esi nri, iri mkpụrụ akụ, na itinye azụ nwere abụba n'ime atụmatụ nri izu gị.
Ụfọdụ n'ime isi mmalite kachasị mma nke abụba monounsaturated bụ:
● Olive
● Ube oyibo
● Mmanụ oliv
● Almọnd
● Salmon
● Chocolate gbara ọchịchịrị
● Mkpụrụ, gụnyere mkpụrụ flax na mkpụrụ chia
● Mmanụ oriri, gụnyere mmanụ ahụekere na mmanụ n'ike
● Akụ, gụnyere ahụekere na cashews
N'ozuzu, abụba monounsaturated bụ akụkụ dị mkpa nke nri ahụike. Site n'ịgbakwụnye nri bara ụba na abụba monounsaturated na nri gị kwa ụbọchị dịka akụkụ nke atụmatụ iri nri dị iche iche na nke ziri ezi, anyị nwere ike imezi ahụike obi, mezie ọkwa cholesterol na ịkwado njikwa ibu.
Ọ bara uru ịkọwa nke ahụoleoylethanolamide (OEA), nke sitere na omega-9 monounsaturated fatty acid oleic acid, bụ ihe na-emekarị fatty acid derivative nke bụ isi na klas nke mkpụrụ ndụ lipid a na-akpọ endocannabinoids. A na-emepụta ya n'ụdị anụ ahụ dị iche iche, gụnyere eriri afọ, imeju, na abụba abụba.
OEA na-arụ ọrụ dị oke mkpa n'ịhazi usoro usoro ahụike dị iche iche, ọkachasị agụụ, ibu ahụ, metabolism lipid, mbufụt, nghọta mgbu, neuroprotection, na ahụike obi.
Ajụjụ: Kedu abụba monounsaturated kwesịrị iri kwa ụbọchị?
A: Òtù Obi Ụtọ America na-atụ aro ka ọtụtụ n'ime abụba oriri kwa ụbọchị kwesịrị isi na abụba monounsaturated na polyunsaturated. Ebumnuche iji nhọrọ ndị a ka mma dochie abụba juru eju na trans na nri mgbe ị na-agbaso mkpa calorie onye ọ bụla.
Ajụjụ: Ndị nwere ọnọdụ ahụike dị adị nwere ike iri abụba monounsaturated?
A: N'ezie! Anụ abụba monounsaturated bara uru maka ndị nwere ọrịa shuga ma ọ bụ ọrịa metabolic, n'ihi na ha nwere ike inye aka ịhazi ọkwa shuga dị n'ọbara ma melite nnabata insulin. Agbanyeghị, a na-atụ aro ka gị na onye ọkachamara ahụike kpọtụrụ maka ndụmọdụ nri ahaziri iche.
Disclaimer: Edemede a bụ naanị maka ozi izugbe na e kwesịghị ịkọwa ya dị ka ndụmọdụ ahụike ọ bụla. Ụfọdụ ozi biputere blọọgụ na-abịa site na ịntanetị na ọ bụghị ọkachamara. Webụsaịtị a na-ahụ maka nhazi, nhazi na idezi akụkọ. Ebumnuche nke ibuga ozi ndị ọzọ apụtaghị na ị kwenyere n'echiche ya ma ọ bụ kwado na ọdịnaya ya bụ eziokwu. Gakwuru onye ọkachamara ahụike mgbe niile tupu i jiri mgbakwunye ọ bụla ma ọ bụ mee mgbanwe na usoro nlekọta ahụike gị.
Oge nzipu: Ọktoba 13-2023
