Zakudya zamafuta amakangana kwambiri, ndi mikangano yowopsa pamafuta anyama, mafuta ambewu ndi chilichonse chomwe chili pakati.
Izi zinati, anthu ambiri vomerezani Mafuta a azitona owonjezerawa ndi abwino kwambiri.
Mbali yazakudya za ku Mediterranean, mafuta achikhalidwe awa akhala chakudya chambiri kwa anthu athanzi kwambiri padziko lapansi.
Kafukufuku akuwonetsa kuti mafuta acids ndi ma antioxidants omwe ali mkati mafuta a azitona angapereke ubwino wathanzi, kuphatikizapo kuchepetsa chiopsezo cha matenda a mtima.
Nkhaniyi ikufotokoza chifukwa chake mafuta owonjezera a azitona ndi amodzi mwamafuta abwino kwambiri.
Kodi mafuta a azitona ndi chiyani ndipo amapangidwa bwanji?
Mafuta a azitona ndi mafuta oponderezedwa kuchokera ku azitona, zipatso za mtengo wa azitona.
Kapangidwe kake ndi kosavuta kwambiri: azitona amapanikizidwa kuti atenge mafutawo.
Komabe, mitundu yotsika imatha kuchotsedwa pogwiritsa ntchito mankhwala kapenanso kuchepetsedwa ndi mafuta ena otsika mtengo.
Choncho, kugula ufulu mtundu mafuta a azitona ndi ofunikira.
Mtundu wabwino kwambiri ndi mafuta owonjezera a azitona. Amachotsedwa pogwiritsa ntchito njira zachilengedwe, zovomerezeka zaukhondo ndi makhalidwe ena okhudzidwa monga kukoma ndi fungo.
Mafuta owonjezera a azitona ali ndi kukoma kosiyana komanso kuchuluka kwa phenolic antioxidants, zomwe zimapangitsa ichi kukhala chifukwa chachikulu chakuchita kwake.
Palinso mafuta a azitona oyengedwa bwino kapena “opepuka”, omwe nthawi zambiri amakhala osungunulira, otenthedwa, kapena amathiridwa ndi mafuta otsika mtengo monga soya kapena canola.
Pachifukwa ichi, ndikofunikira kuyang'ana chizindikirocho mosamala ndikugula kwa ogulitsa odziwika. Ngakhale mafuta olembedwa kuti namwali owonjezera angakhale atayidwa ndi mafuta otsika mtengo.
chidule Mafuta a azitona enieni owonjezera ndi 100% achilengedwe komanso olemera kwambiri mu antioxidants. Mafuta ambiri a azitona omwe ali otsika kwambiri amakonzedwa ndikuphatikizidwa ndi mafuta otsika mtengo.
Kuphatikizidwa kwamafuta a azitona owonjezera
Mafuta owonjezera a azitona ali ndi thanzi; lili ndi mavitamini E ndi K ochepa kwambiri komanso mafuta ambiri opindulitsa.
Supuni imodzi (13,5 g) ya mafuta a azitona imakhala ndi izi (1):
- Mafuta okoma: 14%
- Mafuta a monounsaturated mafuta acids: 73% (makamaka oleic acid)
- Vitamini E: 13% ya Mtengo Watsiku ndi Tsiku (DV)
- Vitamini K: 7% ya DV
Makamaka, mafuta owonjezera a azitona amawala chifukwa cha antioxidant yake.
Antioxidants ndi biologically yogwira, ndipo ena a iwo angathandize kulimbana ndi matenda aakulu (2, 3).
Ma antioxidants akuluakulu amafutawa amaphatikizapo oleocanthal, anti-inflammatory, komanso oleuropein, chinthu chomwe chimateteza LDL (cholesterol yoyipa) ku okosijeni (4, 5).
Anthu ena adzudzula mafuta a azitona chifukwa chokhala ndi chiŵerengero chachikulu cha omega-6 mpaka omega-3 (oposa 10:1). Komabe, kuchuluka kwake kwamafuta a polyunsaturated akadali otsika, kotero izi siziyenera kukhala chifukwa chodetsa nkhawa.
chidule Mafuta a azitona ali olemera kwambiri mu monounsaturated mafuta acids ndipo ali ndi mavitamini E ndi K ochepa kwambiri.
Mafuta owonjezera a azitona ali ndi zinthu zotsutsana ndi kutupa
Kutupa kosatha kumaganiziridwa kuti ndi komwe kumayambitsa matenda ambiri, kuphatikiza matenda amtima, khansa, metabolic syndrome, shuga, ndi nyamakazi.
Ena amakhulupirira kuti mafuta a azitona amatha kulimbana ndi kutupa ndi magwero a ubwino wake wathanzi.
Oleic acid, mafuta ofunikira kwambiri mumafuta a azitona, awonetsedwa kuti amachepetsa zolembera zotupa monga mapuloteni a C-reactive (6, XNUMX).
Komabe, mafuta odana ndi kutupa akuwoneka kuti ndi chifukwa cha ma antioxidants ake, makamaka oleocanthal, omwe awonetsedwa kuti ndi othandiza, monga mankhwala otchuka oletsa kutupa ibuprofen (8, 9).
Ofufuza akuyerekeza kuti kuchuluka kwa oleocanthal mu 50 ml ya mafuta owonjezera a azitona kumapanga zotsatira zofanana ndi za 10% ya mlingo wa ibuprofen mwa akuluakulu, pofuna kuthetsa ululu (XNUMX).
Kuphatikiza apo, kafukufuku wina adawonetsa kuti zinthu zomwe zili mumafuta a azitona zimatha kuchepetsa kufotokozera kwa majini ndi mapuloteni omwe amachititsa kutupa (11).
Kumbukirani kuti kutupa kosatha, kocheperako nthawi zambiri kumakhala kofatsa ndipo kumatenga zaka kapena makumi kuti kuwononge.
Kugwiritsa ntchito mafuta owonjezera a azitona kungathandize kupewa izi, zomwe zimapangitsa kuti pakhale chiopsezo chochepa cha matenda osiyanasiyana otupa, kuphatikizapo matenda a mtima.
chidule Mafuta a azitona ali ndi oleic acid ndi oleocanthal, zakudya ziwiri zomwe zimatha kulimbana ndi kutupa. Mwina ichi ndi chifukwa chachikulu cha ubwino wa mafuta a azitona pa thanzi.
Mafuta owonjezera a azitona komanso matenda amtima
Matenda amtima, monga matenda a mtima ndi sitiroko, ndi ena mwa omwe amayambitsa kufa padziko lonse lapansi (12).
Kafukufuku wambiri wowunikira akuwonetsa kuti chiwerengero cha anthu omwe amafa ndi matendawa ndi chochepa m'madera ena padziko lapansi, makamaka m'maiko omwe ali m'malire a Nyanja ya Mediterranean (13).
Kuwona uku kudapangitsa chidwi pazakudya zaku Mediterranean, zomwe zimatengera kutengera momwe anthu akumayikowo amadyera (14).
Kafukufuku wokhudza zakudya za ku Mediterranean amasonyeza kuti zingathandize kupewa matenda a mtima. Pakufufuza kwakukulu, idachepetsa kugunda kwa mtima, sitiroko, ndi kufa ndi 30% (15).
Mafuta a azitona owonjezera amateteza ku matenda amtima kudzera m'njira zingapo (16):
- Chepetsani kutupa: Mafuta a azitona amateteza ku kutupa, chomwe chimayambitsa matenda a mtima (17, 18).
- Amachepetsa makutidwe ndi okosijeni a LDL (cholesterol yoyipa): Mafutawa amateteza tinthu tating'ono ta LDL ku kuwonongeka kwa okosijeni, chinthu chofunikira kwambiri pakukula kwa matenda amtima (19).
- Imalimbitsa thanzi la mitsempha ya magazi: Mafuta a azitona amathandizira kugwira ntchito kwa endothelium, yomwe ili m'mitsempha yamagazi (20, 21).
- Imathandiza kuchepetsa magazi kuundana: Kafukufuku wina akuwonetsa kuti mafuta a azitona angathandize kupewa kutsekeka kwa magazi kosafunikira, chomwe ndi gawo lalikulu la matenda amtima ndi sitiroko (22, 23).
- Amachepetsa kuthamanga kwa magazi: Kafukufuku wa odwala omwe ali ndi vuto la kuthamanga kwa magazi adapeza kuti mafuta a azitona amachepetsa kwambiri kuthamanga kwa magazi ndikuchepetsa kufunikira kwa mankhwala othamanga kwambiri ndi 48% (24).
Poganizira zachilengedwe zamafuta a azitona, sizosadabwitsa kuti anthu omwe amadya mafuta ambiri amakhala ndi chiwopsezo chochepa cha kufa ndi matenda amtima kapena sitiroko (25, 26).
Zambiri - ngati si mazana - maphunziro a nyama ndi anthu awonetsa kuti mafuta a azitona ali ndi phindu lalikulu pamtima.
Ndipotu, pali umboni wokwanira wotsimikizira kuti anthu omwe ali ndi chiopsezo chachikulu chokhala ndi matenda a mtima kapena omwe ali pachiopsezo chachikulu chokhala ndi matenda a mtima amaphatikizapo mafuta owonjezera a azitona muzakudya zawo.
chidule Mafuta a azitona akhoza kukhala chimodzi mwazakudya zabwino kwambiri zomwe mungadye kuti mukhale ndi thanzi la mtima wanu. Zimachepetsa kuthamanga kwa magazi ndi kutupa, zimateteza tinthu tating'ono ta LDL ku okosijeni, ndipo zingathandize kupewa kutsekeka kwa magazi.
Ngakhale kuti mafuta a azitona adaphunziridwa makamaka chifukwa cha zotsatira zake pa thanzi la mtima, kugwiritsidwa ntchito kwake kumagwirizanitsidwa ndi ubwino wina wathanzi.
Mafuta a azitona ndi khansa
Khansara ndiyomwe imayambitsa imfa ndipo imadziwika ndi kukula kosalamulirika kwa maselo.
Kafukufuku wasonyeza kuti anthu okhala m'mayiko a Mediterranean ali ndi chiopsezo chochepa cha khansa, ndipo anthu ena amaganiza kuti mafuta a azitona ali ndi chochita nawo.27).
Kuwonongeka kwa okosijeni kuchokera ku mamolekyu owopsa otchedwa ma free radicals ndizomwe zimayambitsa kukula kwa khansa. Komabe, mafuta owonjezera a azitona ali ndi ma antioxidants omwe amachepetsa kuwonongeka kwa okosijeni (28, 29).
Oleic acid m'mafuta a azitona imalimbananso kwambiri ndi okosijeni ndipo imakhala ndi zotsatira zabwino pamajini okhudzana ndi khansa (30, 31).
Kafukufuku wambiri wamachubu oyesa awonetsa kuti mankhwala omwe ali mumafuta a azitona atha kuthandiza kulimbana ndi khansa pama cell (32, 33, 34).
Izi zati, mayesero oyendetsedwa ndi anthu sanadziwebe ngati mafuta a azitona angathandize kupewa khansa.
Mafuta a azitona ndi matenda a Alzheimer's
Matenda a Alzheimer's ndi matenda omwe amapezeka kwambiri padziko lonse lapansi ndipo ndi omwe amayambitsa matenda a dementia.
Chimodzi mwa zizindikiro za Alzheimer's ndi kuchuluka kwa mapuloteni osakanikirana otchedwa beta-amyloid plaques mu neuroni zina mu ubongo.
Kafukufuku wa mbewa adawonetsa kuti chinthu chomwe chili mumafuta a azitona chingathandize kuchotsa zolembera izi (35).
Kuphatikiza apo, kafukufuku woyendetsedwa mwa anthu adawonetsa kuti zakudya zaku Mediterranean zomwe zimakhala ndi mafuta a azitona zimathandizira kuti ubongo uzigwira ntchito bwino ndikuchepetsa chiwopsezo cha kusokonezeka kwa chidziwitso (36).
chidule Umboni woyambirira umasonyeza kuti mafuta a azitona angathandize kulimbana ndi khansa ndi matenda a Alzheimer, ngakhale kuti maphunziro aumunthu ayenera kutsimikizira izi.
Kodi mungaphike ndi izi?
Pakuphika, mafuta acids amatha kutulutsa okosijeni, kutanthauza kuti amakhudzidwa ndi okosijeni ndikuwonongeka.
Zomangira ziwiri m'mamolekyu amafuta acid ndizomwe zimayambitsa izi.
Pachifukwa ichi, mafuta odzaza (palibe zomangira ziwiri) sagonjetsedwa ndi kutentha kwakukulu, pamene ma polyle Mafuta osatha (zambiri zomangira pawiri) ndizovuta komanso zowonongeka.
Mafuta a azitona, omwe makamaka amakhala monoacids unsaturated mafuta (awiri chomangira), ndi ndithu kugonjetsedwa ndi kutentha kwambiri.
Mu kafukufuku wina, ofufuza adatenthetsa mafuta owonjezera a azitona mpaka 180 ° C (356 ° F) kwa maola 36. Mafutawo anali osamva kuwonongeka (37).
Kafukufuku wina adagwiritsa ntchito mafuta a azitona pokazinga ndipo zidatenga maola 24 mpaka 27 kuti afike pakuwonongeka komwe kumawoneka ngati kovulaza (38).
Zonsezi, mafuta a azitona amawoneka otetezeka kwambiri, ngakhale kuphika pa kutentha kwakukulu.
Mafuta a azitona ndi abwino kwambiri.
Kwa iwo omwe ali ndi matenda a mtima kapena omwe ali pachiwopsezo chachikulu chokhala nawo, mafuta a azitona ndiwo chakudya chapamwamba kwambiri.
Komabe, onetsetsani kuti mwagula mafuta owonjezera a azitona omwe sanathe kuchepetsedwa ndi mafuta otsika mtengo.
Ubwino wa mafuta odabwitsawa ndi ena mwa mfundo zochepa zomwe akatswiri ambiri okhudzana ndi zakudya amavomereza.
