Abụba Monounsaturated bụ abụba dị mma nke na-enye ọtụtụ uru ahụike ma bụrụ akụkụ dị mkpa nke nri dị mma na nke kwesịrị ekwesị. Ha na-akwalite ahụike obi site n'ibelata ọkwa cholesterol ọjọọ, na-enyere aka ijikwa ọkwa shuga dị n'ọbara, na-ebelata mbufụt ma na-akwado njikwa ibu. Site n'itinye abụba monounsaturated n'ime nri anyị, anyị nwere ike ime ka ahụike anyị ka mma ma belata ihe egwu nke ọrịa na-adịghị ala ala. Cheta iri abụba ndị a n'ụzọ kwesịrị ekwesị dị ka akụkụ nke nri kwesịrị ekwesị maka nsonaazụ kacha mma.
Abụba bụ akụkụ dị mkpa nke ahụ mmadụ, ma ọ bụ okpomọkụ ahụ ma ọ bụ njikwa ibu, ịnọgide na-enwe oke abụba dị mma na ahụ dị oke mkpa maka ahụike ogologo oge.
Abụba atọ kachasị na nri anyị bụ abụba juru eju, abụba monounsaturated, na abụba polyunsaturated. Ha abụọ nwere ọrụ na uru dị iche iche.
Abụba monounsaturated, nke a makwaara dị ka abụba dị mma, bụ abụba nri a na-ahụ n'ọtụtụ nri dị iche iche nke mmiri mmiri na okpomọkụ ụlọ mana ọ na-esi ike mgbe e tinyere ya na friji. N'ikwu ya n'ụzọ kemịkalụ, abụba monounsaturated bụ abụba nwere otu njikọ abụọ na fatty acid yinye, nke fọdụrụ bụ otu njikọ. Nke a dị iche na abụba juru eju, nke na-enweghị njikọ abụọ, na abụba polyunsaturated, nke nwere ọtụtụ njikọ abụọ.
Abụba monounsaturated na-enye ọtụtụ uru nye ahụ anyị, a na-akpọkwa ha otu n'ime ihe dị mkpa na nri dị mma n'ihi ikike ha nwere ime ka ahụike obi ka mma, ịchịkwa ọkwa cholesterol ma nye ike kwụsiri ike.
Isi iyi nke abụba monounsaturated gụnyere mmanụ akwụkwọ nri dị iche iche, dịka mmanụ oliv, mmanụ canola, na mmanụ sesame. Avocado, mkpụrụ (dịka almọnd, ahụekere, na cashew), na mkpụrụ (dịka mkpụrụ sunflower na mkpụrụ ugu) bụkwa ezigbo isi iyi nke abụba monounsaturated. Agbanyeghị, ọ dị mkpa icheta na ọ bụ ezie na abụba monounsaturated nwere ọtụtụ uru ahụike, a ka kwesịrị iri ha n'ụzọ kwesịrị ekwesị dịka akụkụ nke nri kwesịrị ekwesị.
1. Ahụike obi
A na-ejikọkarị oriri abụba monounsaturated na ime ka ahụike obi ka mma. Nnyocha na-egosi na abụba monounsaturated nwere ike ibelata ọkwa cholesterol LDL, nke a na-akpọkarị cholesterol ọjọọ. Oke cholesterol LDL nwere ike igbochi akwara ma bute ọrịa obi na strok. Agbanyeghị, egosila na abụba monounsaturated na-eme ka cholesterol HDL, nke a makwaara dị ka cholesterol dị mma, dịkwuo mma, na-eme ka ọnọdụ cholesterol ka mma n'ozuzu ya.
Ọzọkwa, otu nnyocha e bipụtara na Journal of Nutrition lekwasịrị anya na ihe na-eme na atrial fibrillation, ọrịa obi a na-ahụkarị nke na-eme ka ọbara na-erugharị n'obi belata, n'ime ụmụ nwanyị nwere ọrịa obi. Nsonaazụ na-egosi njikọ dị n'etiti iri abụba nri dị mma na mbelata ohere nke atrial fibrillation.
Ya mere, iri nri ndị nwere abụba monounsaturated nwere ike inye aka mee ka ọkwa cholesterol dị mma ma belata ohere nke ọrịa ndị metụtara obi.
2. Belata ohere nke ọrịa shuga ụdị nke abụọ.
Abụba monounsaturated na-achịkwa ọkwa shuga dị n'ọbara, yabụ iri abụba monounsaturated nwere ike ibelata ohere nke ọrịa shuga ụdị nke abụọ. Ọtụtụ nnyocha egosila na nri bara ụba na abụba monounsaturated nwere ike ime ka mmetụta insulin dịkwuo mma ma belata ohere nke ọrịa shuga ụdị nke abụọ ma e jiri ya tụnyere nri bara ụba na carbohydrates ma ọ bụ abụba juru eju.
Site n'itinye abụba ndị a dị mma n'ime nri gị, ị nwere ike inye aka chịkwaa ọkwa shuga dị n'ọbara ma melite mmetụta insulin. Na mgbakwunye, abụba monounsaturated nwere ike inye aka na njikwa ibu, nke bụ isi ihe na-egbochi ma jikwaa ọrịa shuga.
3. Njikwa ibu arọ
N'adịghị ka echiche ndị mmadụ nwere, abụba nwere ike ịrụ ọrụ bara uru n'ịhazi ibu. Ọ bụ ezie na abụba monounsaturated bụ ụdị abụba, egosila na ọ na-enyere aka ibelata ibu ma gbochie mmụba ibu. Abụba monounsaturated, mgbe a na-eri ya nke ọma, nwere ike inyere aka belata ibu na ịnọgide na-enwe ibu.
Nke a nwere ike ịbụ n'ihi na ọ na-akwalite mmetụta nke afọ ojuju na afọ ojuju, na-ebelata oriri gabigara ókè. Na mgbakwunye, abụba monounsaturated na-enyere aka mee ka ọkwa shuga dị n'ọbara sie ike, na-egbochi mmụba mberede nke nwere ike ibute agụụ na iribiga nri ókè. Itinye abụba monounsaturated n'ime nri gị nwere ike inyere gị aka inwe afọ ojuju ogologo oge ma belata ohere nke iri nri na-adịghị mma na nke nwere kalori dị elu.
4. Njirimara mgbochi mkpali
Ọrịa afọ na-adịghị ala ala na-akpata ọtụtụ nsogbu ahụike, gụnyere ọrịa obi, ọrịa shuga, ọrịa ogbu na nkwonkwo, na ihe ndị ọzọ. Abụba Monounsaturated nwere ihe ndị na-egbochi mbufụt ma na-enyere aka belata mbufụt n'ahụ niile, na-enye ọtụtụ uru ahụike. Ha na-enyekwa aka imepụta ihe ndị na-egbochi mbufụt, na-enyere aka n'ihe nchebe ebumpụta ụwa nke ahụ megide mbufụt. Ịtinye nri dị ka mmanụ oliv, avocado, na mkpụrụ nwere ike inyere aka ịlụso mbufụt ọgụ ma kwalite ahụike zuru oke.
5. Mee ka mmịpụta nri dịkwuo mma:
Ụfọdụ vitamin na mineral dị mkpa na-agbaze abụba, nke pụtara na ha chọrọ ka ahụ jupụta abụba nke ọma. Abụba Monounsaturated na-akwalite nnabata nke ihe ndị a, gụnyere vitamin A, D, E na K. Na nnyocha anụmanụ, abụba monounsaturated na-eme ka ọkpụkpụ na-amịkọrọ calcium nke ọma, nke na-eme ka ọkpụkpụ sie ike ma belata mmepe nke ọkpụkpụ na-agbawa agbawa na ọrịa dịka osteoporosis. Site n'itinye abụba monounsaturated na nri gị, ị nwere ike hụ na ahụ gị na-amịkọrọ ma jiri ihe ndị a dị mkpa mee ihe nke ọma iji kwalite ahụike na ọdịmma zuru oke.
6. Meziwanye ọnọdụ obi
Iri abụba monounsaturated karịa nwekwara ike ịdị mma maka ọnọdụ obi gị. Ụbụrụ chọrọ abụba dị mkpa iji rụọ ọrụ nke ọma, abụba monounsaturated na-enyekwa ihe oriri dị mkpa maka ahụike ụbụrụ. Ịdochi abụba juru eju na abụba monounsaturated n'ime nri gị nwere ike ibelata oke iwe ma mee ka mmega ahụ kwa ụbọchị na mmefu ike zuru ike dịkwuo elu, nke pụtara na ị na-erekwu kalori ka ị na-ezu ike.
Nke a nwere ike ịbụ n'ihi mmụba nke dopamine n'ahụ. A ghaghị ịgbalite dopamine iji nwee mmetụta nke afọ ojuju na obi ụtọ, oke abụba juru eju na nri na-egbochi ihe ngosi obi ụtọ dopamine na-egosi ụbụrụ. Ya mere, itinye nri dị ka azụ̀ abụba, mkpụrụ na mkpụrụ n'ime nri gị nwere ike ime ka ụbụrụ gị sie ike ma melite ahụike uche gị.
Mụta maka abụba polyunsaturated
Abụba Polyunsaturated, nke a na-akpọkarị PUFA, bụ ụdị abụba nri a na-ahụ na mmanụ akwụkwọ nri, mkpụrụ, mkpụrụ na azụ̀ abụba. Abụba ndị a bara ụba na asịd abụba dị mkpa, dị ka omega-3 na omega-6, nke ahụ anyị na-enweghị ike imepụta n'onwe ya. A na-amụkarị Omega-3 fatty acids maka ikike ha nwere ibelata mbufụt, belata ọbara mgbali elu, ma kwado ahụike obi. Ha bara ụba na azụ̀ abụba dị ka salmon, trout na sardines, yana na mkpụrụ flax, mkpụrụ chia na walnuts. N'aka nke ọzọ, a ga-eri omega-6 fatty acids, ọ bụ ezie na ọ dịkwa mkpa, n'ụzọ dị mma n'ihi na oriri gabigara ókè nwere ike ibute mbufụt ma mee ka ohere nke ụfọdụ ọrịa dịkwuo elu.
Chọpụta abụba monounsaturated
Abụba monounsaturated (MUFA), nke a na-ahụkarị na mmanụ oliv, avocado, mkpụrụ na mkpụrụ, bụ abụba ọzọ dị mma. Nnyocha na-egosi na abụba monounsaturated nwere ike inye aka mee ka ọkwa cholesterol "dị mma" dịkwuo elu ma belata cholesterol "ọjọọ", na-eme ka ahụike obi ka mma. Na mgbakwunye, abụba monounsaturated bara ụba na antioxidants, nke na-abara ọrụ ụbụrụ uru ma na-enyere aka igbochi mbelata ọgụgụ isi nke afọ. Avocado na mkpụrụ nwere ọtụtụ vitamin E ma nweekwa ọtụtụ mineral na phytochemicals nke na-enyere aka na ahụike zuru oke.
Otu ọ̀ ka ibe ya mma?
Maka abụba polyunsaturated vs. monounsaturated fattys, ọ dịghị ihe doro anya na ọ ga-emeri, ebe ọ bụ na ụdị abụba abụọ a na-enye uru ahụike pụrụ iche. Itinye ụdị abụba dị iche iche dị mma na nri gị bụ isi ihe dị mkpa iji nọgide na-enwe ahụike kacha mma. A na-atụ aro ka e jiri usoro nhazi mee ihe, gụnyere ngwakọta nke abụba polyunsaturated na abụba monounsaturated dị obere. Jiri abụba ndị a dị mma dochie abụba ndị a na-adịghị mma na abụba trans site na isi nri na mmanụ oliv, iri mkpụrụ osisi, na itinye azụ̀ abụba na atụmatụ nri kwa izu.
Ụfọdụ n'ime isi mmalite kacha mma nke abụba monounsaturated bụ:
● Oliv
● Avocado
● Mmanụ oliv
● Almọnd
● Azụ̀ Salmon
● Chocolate gbara ọchịchịrị
● Mkpụrụ, gụnyere mkpụrụ flax na mkpụrụ chia
● Mmanụ ndị a na-eri eri, gụnyere mmanụ ahụekere na mmanụ rapeseed
● Mkpụrụ akụ, gụnyere ahụekere na cashew
N'ozuzu ya, abụba monounsaturated bụ akụkụ dị mkpa nke nri dị mma. Site n'itinye nri bara ụba na abụba monounsaturated na nri gị kwa ụbọchị dịka akụkụ nke atụmatụ iri nri dị iche iche na nke kwesịrị ekwesị, anyị nwere ike ime ka ahụike obi ka mma, chịkwaa ọkwa cholesterol ma kwado njikwa ibu.
Ọ dị mkpa ịkọwa nke ahụoleoylethanolamide (OEA), nke sitere na omega-9 monounsaturated fatty acid oleic acid, bụ ihe sitere na abụba abụba nke sitere na klas nke lipid molecules a na-akpọ endocannabinoids. A na-emepụta ya n'ọtụtụ anụ ahụ dị iche iche, gụnyere obere eriri afọ, imeju, na anụ ahụ abụba.
OEA na-arụ ọrụ dị oke mkpa n'ịchịkwa ọtụtụ usoro ahụike, ọkachasị agụụ, ibu ahụ, metabolism lipid, mbufụt, nghọta ihe mgbu, nchebe neuroprotection, na ahụike obi.
Ajụjụ: Oke abụba monounsaturated kwesịrị iri kwa ụbọchị?
A: Òtù Obi nke Amerịka na-atụ aro ka ọtụtụ n'ime ihe oriri abụba kwa ụbọchị kwesịrị ịbụ site na abụba monounsaturated na polyunsaturated. Gbalịa iji nhọrọ ndị a dị mma dochie abụba juru eju na nke trans na nri ma na-agbaso mkpa kalori nke onye ọ bụla.
A: Ndị nwere nsogbu ahụike dịbu adị hà nwere ike iri abụba monounsaturated?
A: N'ezie! Abụba monounsaturated bara uru nye ndị nwere ọrịa shuga ma ọ bụ ọrịa metabolic, n'ihi na ha nwere ike inye aka ịchịkwa ọkwa shuga dị n'ọbara ma melite mmetụta insulin. Agbanyeghị, a na-atụ aro mgbe niile ka ị gakwuru ọkachamara ahụike maka ndụmọdụ nri nkeonwe.
Nkwupụta: Edemede a bụ maka ozi izugbe naanị, ekwesighikwa ịkọwa ya dị ka ndụmọdụ ahụike ọ bụla. Ụfọdụ ozi sitere na blọgụ sitere na ịntanetị, ọ bụghịkwa ọkachamara. Weebụsaịtị a bụ naanị ọrụ maka nhazi, nhazi na idezi akụkọ. Ebumnuche nke izipu ozi ndị ọzọ apụtaghị na ị kwenyere na echiche ya ma ọ bụ kwado eziokwu nke ọdịnaya ya. Gakwuru ọkachamara ahụike mgbe niile tupu i jiri ihe mgbakwunye ọ bụla ma ọ bụ mee mgbanwe na usoro nlekọta ahụike gị.
Oge ozi: Ọktoba-13-2023
