Amafutha kakotapheya asanda kukhula ekudumeni njengoba abantu abaningi befunda ngezinzuzo zokuwuhlanganisaimithombo enempilo yamafuthaekudleni kwabo.
Amafutha kakotapheya angase azuze impilo ngezindlela eziningana. Iwumthombo omuhle wama-fatty acids owaziwa ukusekela nokuvikela impilo yenhliziyo. Amafutha kakotapheya nawo ahlinzekai-antioxidantkanye nezinto ezilwa nokuvuvukala, njenge-carotenoids kanyevitamin E.
Akukhona nje ukuthi uwoyela kakotapheya awunomsoco, kodwa uphephile ekuphekeni okushisayo futhi ungasetshenziswa ngezindlela ezihlukahlukene ukuze wenze ukudla okumnandi nokunempilo.
Iphezulu Kumafutha Akhuthaza Impilo
Ukwatapheyauwoyela uphezulu ku-monounsaturated fatty acids (MUFA), okungama-molecule amafutha angasiza ekwehliseni i-cholesterol yakho ye-LDL.1 Amafutha kakotapheya akhiwa 71% monounsaturated fatty acids (MUFA), 13% polyunsaturated fatty acids (PUFA), kanye no-16%. ama-saturated fatty acids (SFA).
Ukudla okunothe ngamafutha e-monounsaturated kuye kwahlotshaniswa nezinzuzo ezimbalwa zezempilo, okuhlanganisa nokuvikela ezimeni ezifana nesifo senhliziyo. Ucwaningo oluhlanganisa idatha yabantu abangaphezu kuka-93,000 bathola abantu abadla ama-MUFAimithombo yezitshaloyayinengozi ephansi kakhulu yokubulawa yisifo senhliziyo nomdlavuza.
Ucwaningo olufanayo lubonise ukufaka esikhundleni se-SFA kanye nama-MUFA emithonjeni yezilwane ngokudla okufanayo kwe-caloric ye-MUFAs emithonjeni yezitshalo kwehlisa kakhulu ingozi yokufa.3
Olunye ucwaningo lubonisa lapho ama-MUFA avela ekudleni kwezitshalo esikhundleni se-SFAs, amafutha e-trans, nomaama-carbohydrate ahlanzekile, ingozi yesifo senhliziyo iyancipha kakhulu.
Futhi, enye yamafutha ayinhloko kuwoyela kakotapheya, i-oleic acid, ingasiza ukusekela isisindo somzimba esinempilo ngokulawula ukudla kanye nezindleko zamandla kanye nokunciphisa amafutha esisu.
Iwumthombo omuhle we-Vitamin E
I-Vitamin E iyisakhi esisebenzayo esenza izindima ezibalulekile emzimbeni. Isebenza njenge-antioxidant enamandla, ivikela amangqamuzana emonakalweni we-oxidative okungenzeka ukuthi uholele ezifweni. Umsoco nawo uyabandakanyekaumsebenzi wokuzivikela komzimba, ukuxhumana kwamaselula, nezinye izinqubo ze-metabolic.6
Ukwengeza, i-vitamin E isekela impilo yenhliziyo ngokuvimbela ukujiya kwegazi futhi ikhuthaze ukugeleza kwegazi. Kuyasiza futhi ukuvimbela izinguquko ze-oxidative ku-LDL cholesterol. Izinguquko ze-oxidative ku-cholesterol ye-LDL zidlala indima ebalulekile ekuthuthukisweni kwe-cholesteroli-atherosclerosis, noma ukunqwabelana koqweqwe lwawo emithanjeni yegazi, okuyimbangela eyinhloko yesifo senhliziyo.6
Nakuba i-vitamin E ibalulekile empilweni, abantu abaningi e-United States abadli i-vitamin E eyanele ukusekela impilo yonke. Okutholwe ocwaningweni kusikisela ukuthi cishe u-96% wabesifazane kanye nama-90% amadoda e-US awanawo ngokwanele uvithamini E, ongaba nomthelela omubi empilweni ngezindlela eziningi.7
Ucwaningo lubonisa ukuthi izipuni ezimbili ezinikezwa uwoyela kakotapheya zinikeza cishe ama-milligrams ayisikhombisa (mg) kavithamini E, olingana nama-47% we-Daily Value (DV). Kodwa-ke, amazinga kavithamini E angahluka kuye ngokuthi uwoyela kakotapheya ocutshungulwayo uhamba ngaphambi kokuthi afinyelele emashalofini esitolo segrosa.8
Amafutha e-avocado acwengekile, ngokuvamile athola ukwelashwa kokushisa, azoba namazinga aphansi kavithamini E njengoba ukushisa kwehlisa izinhlanganisela ezithile ezitholakala emafutheni, okuhlanganisa amavithamini nezinhlanganisela zezitshalo ezivikelayo.8
Ukuqinisekisa ukuthi uthenga uwoyela kakotapheya ohlinzeka ngenani eliphezulu likavithamini E, khetha uwoyela ongalungisiwe, acindezelwe ngokubanda.
Iqukethe Ama-Antioxidant and Anti-Inflammatory Plant Compounds
Amafutha kakotapheya aqukethe izinhlanganisela zezitshalo ezaziwa ngokusekela impilo, okuhlanganisa i-polyphenols, i-proanthocyanidins, ne-carotenoids.2
Lezi zinhlanganisela zisiza ukuvikela emonakalweni we-oxidative futhi zilawule ukuvuvukala emzimbeni. Ucwaningo lubonisa ukudla okucebileama-antioxidants, njenge-carotenoids nama-polyphenols, angasiza ukuvikela ngokumelene nezimo zempilo eziningana, kuhlanganiseIsifo senhliziyofuthiizifo ze-neurodegenerative.910
Nakuba ucwaningo lwabantu lulinganiselwe, imiphumela evela ezifundweni zamaseli kanye nocwaningo lwezilwane lusikisela ukuthi uwoyela kakotapheya unemiphumela ebalulekile yokuvikela amaselula futhi ungasiza ekunciphiseni ukucindezeleka kwe-oxidative nokuvuvukala.1112
Kodwa-ke, njengakuvithamini E, inqubo yokucwenga inganciphisa kakhulu okuqukethwe kwe-antioxidant kuwoyela kakotapheya. Uma ungathanda ukuzuza izinzuzo zezinto ezivikelayo ezitholakala kuwoyela kakotapheya, kungcono ukuthenga uwoyela kakotapheya ongacolisisiwe, ocindezelwe ngokubanda.
Isikhathi sokuthumela: Aug-17-2024