Hobane mofuta ona oa mafura ke khetho e ntle ea lijo tsa hau
Lihlahisoa tsa monounsaturated li khothalletsoa e le khetho e ntle ho lijo tsa hau ho feta mafura a tletseng. Lentsoe "insaturated" le bolela liathomo tsa haedrojene tse amanang le limolek'hule tse mafura. Limolek'hule tse nonneng tse khotsofatsang li na le li-molek'hule tsa haedrogen sebakeng se seng le se seng se tlamang ha lihlahisoa tse sa tsitsitsoeng li e-na le litlamo tse peli kapa tse fetang tse peli libakeng tsa ho tlama 'me ka hona limolek'hule tse nyenyane tsa hydrogen
Mafura a monounsaturated a na le ("mono") ea litlamo tsena tse se nang hydrogen.
Ka lebaka la tokisetso ena ea lik'hemik'hale, mafura a monounsaturated hangata aa metsi ka mocheso oa motsoako empa a ka tiea sehatsetsing. Mafura 'ohle a fana ka lik'hilojule tse robong ka gram.
Mafura a monounsaturated a atisa ho nkoa e le mafura a phetseng hantle ha a jeoa ka mokhoa o leka-lekaneng mme a khetha mafura a mangata le li- trans . Ho na le bopaki ba hore ba ka fokotsa kotsi ea lefu la pelo le stroke. Hangata oli ea mohloaare e amahanngoa le mafura a mofuta ona, kaha boholo ba mafura a eona ke monounsaturated kapa polyunsaturated.
E boetse e tsejoa e le: MAFA, oleic acid (e leng mofuta o mong oa mafura a monounsaturated), monounsaturated fatty acids
Mohloli oa Lihlahisoa tsa Monounsaturated
Ntle le oli ea mohloaare, eo karolo ea 77 lekholong ea mafura e leng monounsaturated, mehloli e metle e kenyelletsa linate tsa macadamia (karolo ea 80 lekholong ea mafura ke monounsaturated), makotomane (77 lekholong), li-avocate (karolo ea 71 lekholong), li-almond (70 lekholong), oli ea canola (59 lekholong), li-pecans (karolo ea 59 lekholong) le li-peanuts le oli ea peanut (karolo ea 46 lekholong).
Hape, ha oli ea letsatsi le letsatsi e se na mehloli e ntle ea mafura a monounsaturated, tse ling tsa peō li 'nile tsa etsoa hore li hlahise mofuta ona oa oli. Mafura ana hangata a bitsoa "soneletare e phahameng" kapa oli ea mocheso 'me e ka ba le karolo ea 81 lekholong ea mafura a monounsaturated.
Hoo e batlang e le mehloa eohle ea tlhaho ea mafura ke motsoako oa mafura a saturated, monounsaturated le polyunsaturated.
Ka mohlala, hoo e batlang e le halofo ea mafura a likhomo ke monounsaturated 'me karolo e' ngoe le e 'ngoe e tletse.
Lihlahisoa tsa li-trans li hlahisa mafura a mangata a hydrogenated a atisang ho sebelisetsoa ho ja lijo tse tebileng le libakeng tse besitsoeng. Lihlahisoa tsa li- trans li phahamisa boemo ba hao bo bobe ba LLL cholesterol le ho fokotsa maemo a hau a li-cholesterol a HDL, ho ea ka American Heart Association.
Melemo ea Mafura a Monounsaturated
Ho nahanoa hore bonyane melemo e meng ea pelo-e sireletsang Mediterranean Diet e bakoa ke ho sebelisoa ha oli ea mohloaare haholo le mafura a eona a monounsaturated. Ho na le bopaki bo bong ba melemo e latelang ea tšireletso ea mafura ana:
- Mafura a satiating: U ka 'na ua ba le tlala haholo ha u kenyelletsa mafura a lijo.
- Li-cholesterol tse ka tlase tsa LDL: American Heart Association e khothalletsa oli ea mohloaare le mehloli e meng ea mafura a monounsaturated ho thusa ho boloka k'holeseterole ea mali ka mokhoa o phetseng hantle.
- Kotsi e fokotsehileng ea lefu la pelo le stroke: Ke lona lebaka leo Mediterranean Diet e ileng ea qala ho lebisa tlhokomelo ea litsebi tsa lefu la pelo. American Heart Association e khothalletsa mafura a monomatated ha a ka thusa ho fokotsa boemo ba LLL cholesterol maling a hao, kahoo ho fokotsa kotsi ea pelo ea hao.
> Mehloli:
> Mafura a Monounsaturated. Mokhatlo oa American Heart. https://healthyforgood.heart.org/Eat-smart/Articles/Monounsaturated-Fats.
> Trans Fat. Mokhatlo oa American Heart. https://healthyforgood.heart.org/eat-smart/articles/trans-fat.
> USDA National Nutrient Database bakeng sa Standard Reference. Lekala la United States la Temo. https://ndb.nal.usda.gov/ndb/.