mafuta a mpunga: Mukagula china chake kudzera pa ulalo wa patsambali, titha kupeza kantchito kakang'ono. Momwe zimagwirira ntchito

Mafuta a mpunga amachokera ku chinangwa cha mpunga, mbali yakunja ya njere ya mpunga.

Amagwiritsidwa ntchito ngati mafuta ophikira m'maiko ambiri aku Asia, kuphatikiza Japan, India ndi China.

Monga chotulukapo cha mphero, chinangwa cha mpunga chimagwiritsidwa ntchito ngati chakudya cha ziweto kapena kutayidwa ngati zinyalala. Komabe posachedwapa yapeza chidwi chifukwa cha ubwino wake wathanzi monga mafuta.

Nawa maubwino 9 amafuta ampunga.

1.Muli ndi zakudya zopindulitsa

Mafuta a mpunga amapereka mafuta abwino komanso zakudya zina zosiyanasiyana.

Supuni imodzi (14 ml) imakhala ndi ma calories 120 ndi 14 magalamu amafuta (1).

Monga mafuta ena osakhala otentha a masamba monga mafuta a canola ndi mafuta a azitona, mafuta a mpunga ali ndi mafuta ambiri omwe ali ndi thanzi labwino kuposa mafuta odzaza.

Imanenanso 29% ya mtengo watsiku ndi tsiku (DV) wa vitamini E, vitamini wosungunuka ndi mafuta womwe umakhudzidwa ndi chitetezo chamthupi komanso thanzi la mitsempha yamagazi (1, 2).

Zida zina zamafuta ampunga, monga tocotrienols, oryzanol, ndi ma sterols a zomera, adaphunziridwa kuti apindule ndi thanzi lawo (3).

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Mafuta a mpunga ndi gwero labwino la mafuta osatulutsidwa, vitamini E ndi zakudya zina zofunika.

2. Akhoza Kuthandizira Miyezo Yathanzi Yamagazi a Shuga

Mafuta a mpunga atha kuthandizira kuchuluka kwa shuga m'magazi mwa kuwongolera kukana insulini, zomwe zimayambitsa matenda amtundu wa 2 (4).

Insulin imachepetsa shuga m'magazi mwa kunyamula shuga m'maselo anu. Komabe, ngati muyamba kukana insulini, thupi lanu limasiya kuyankha mahomoni awa.

Pakufufuza kwa chubu m'maselo a mbewa, mafuta ampunga amachepetsa kukana kwa insulini pochepetsa ma radicals aulere, mamolekyu osakhazikika omwe angayambitse kupsinjika kwa okosijeni (5).

Pakufufuza kwa masiku 17 pa mbewa zomwe zili ndi matenda a shuga a 2, mafuta a mpunga wa mpunga amachepetsa kwambiri shuga m'magazi powonjezera kuchuluka kwa insulin, poyerekeza ndi gulu lolamulira6).

Kafukufuku wa anthu anapeza zotsatira zofanana. Mmawa wotsatira, amuna athanzi a 19 atadya chakudya chimodzi chokhala ndi magalamu 3,7 a mpunga wosakaniza ndi mafuta, shuga wawo wamagazi anatsika ndi 15 peresenti, poyerekeza ndi omwe sanadye mphonje ya mpunga.

Komabe, palibe kusintha kwa insulini komwe kudachitika, kutanthauza kuti mafuta ampunga amatha kuthandizira shuga wamagazi popanda kukhudza insulin (8).

Momwemo, kufufuza kwina kumafunika.

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Mafuta a mpunga atha kuthandiza kuchepetsa shuga wamagazi ndikuwongolera kukana kwa insulini, ngakhale maphunziro ochulukirapo a anthu amafunikira.

3. Akhoza Kuthandizira Moyo Wamoyo Wamoyo

Mafuta a mpunga atha kuthandizira thanzi la mtima (9).

M'malo mwake, boma la Japan limazindikira mafutawa ngati chakudya chaumoyo chifukwa chotsitsa cholesterol (3).

Maphunziro oyambirira a mbewa amasonyeza kuti mafuta a mpunga amachepetsa kwambiri LDL (cholesterol choipa) pamene akuwonjezera HDL (cholesterol yabwino) (11, XNUMX).

Kafukufuku wa anthu amawonanso kuti mafutawa amachepetsa LDL (cholesterol choipa) (12).

Ndemanga ya mayesero oyendetsedwa mwachisawawa a 11 mwa anthu a 344 adagwirizanitsa kugwiritsa ntchito mafuta a mpunga wa mpunga kuti achepetse kwambiri LDL (zoipa) cholesterol milingo - kutsika kwapakati kwa 6,91 mg / dL. Kutsika kwa LDL kokha ndi 1 mg/dL kungachepetse chiopsezo cha matenda a mtima ndi 1 mpaka 2% (13).

Maphunziro asanu ndi atatu adakhudza anthu omwe ali ndi hyperlipidemia, kapena kuchuluka kwa mafuta m'magazi, pamene ena amatsatira anthu opanda vutoli.

Pakafukufuku wa masabata a 4 a anthu omwe ali ndi hyperlipidemia, kutsatira zakudya zochepa zama calorie ndi supuni 2 (30 ml) ya mafuta a mpunga patsiku kunapangitsa kuchepa kwakukulu kwa LDL (cholesterol choipa), komanso zinthu zina zoopsa za mtima. matenda. , monga kulemera kwa thupi ndi kuzungulira kwa chiuno (14).

Ofufuzawo akuti kusintha kwa mafuta a kolesterolini kumabwera chifukwa cha ma sterols amafuta, omwe amalepheretsa thupi kuyamwa cholesterol.

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Mafuta a mpunga atha kuchepetsa chiopsezo cha matenda a mtima mwa kukonza ma cholesterol.

4. Ali ndi antioxidant ndi anti-inflammatory effect

Mankhwala angapo mu mafuta a mpunga ali ndi antioxidant ndi anti-inflammatory effect.

Chimodzi mwazinthu zotere ndi oryzanol, chomwe chawonetsedwa kuti chimalepheretsa ma enzyme angapo omwe amalimbikitsa kutupa (15).

Makamaka, imatha kulimbana ndi kutupa kwa mitsempha yamagazi ndi nembanemba ya mtima. Kukapanda kuthandizidwa, kutupa kumeneku kungayambitse matenda a atherosulinosis, omwe amaumitsa komanso kutsika kwa mitsempha yomwe ingayambitse matenda a mtima (16).

Kuphatikiza apo, kafukufuku wamachubu oyesedwa pama cell a mbewa adapeza kuti zinthu zina zogwira ntchito, zotchedwa tocotrienols, zimalepheretsa kutupa (17).

Pakafukufuku wa masabata anayi, anthu 4 omwe ali ndi hyperlipidemia adatenga supuni ziwiri (59 ml) zamafuta ampunga kapena mafuta a soya. Poyerekeza ndi mafuta a soya, mafuta ambewu ya mpunga amachulukitsa kwambiri mphamvu ya antioxidant ya anthu, yomwe ingathandize kuthana ndi kupsinjika kwa okosijeni (2).

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Mankhwala angapo omwe amagwira ntchito mumafuta ampunga, kuphatikizapo oryzanol ndi tocotrienols, akhoza kukhala ndi antioxidant ndi anti-inflammatory effect.

5. Atha kukhala ndi zotsatira zotsutsana ndi khansa

Tocotrienols, gulu la antioxidants lomwe limapezeka mu mafuta a mpunga wa mpunga, likhoza kukhala ndi zotsatira zotsutsa khansa.

Kafukufuku wamachubu ndi nyama akuwonetsa kuti ma tocotrienols amalepheretsa kukula kwa ma cell a khansa, kuphatikiza a m'mawere, mapapo, ovary, chiwindi, ubongo, ndi kapamba (19, 20).

Pakafukufuku wamachubu oyesa, ma tocotrienols mumafuta ampunga adawoneka kuti amateteza maselo aanthu ndi nyama omwe ali ndi radiation ya ionizing, yochulukirapo yomwe imatha kuyambitsa zovulaza ngati khansa (21).

Kafukufuku wowonjezera wamachubu amawulula kuti ma tocotrienols ali ndi mphamvu zolimbana ndi khansa akaphatikizidwa ndi mankhwala ena oletsa khansa kapena chemotherapy (22).

Komabe, ndizotsutsana kutenga ma antioxidants monga tocotrienols panthawi ya chemotherapy. Izi ndichifukwa choti kafukufuku amasakanikirana ngati amathandizira kapena kuwononga chithandizo (23).

Motero, maphunziro owonjezereka akufunika. Kumbukirani kuti mafuta a mpunga sayenera kutengedwa ngati mankhwala a khansa.

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Kafukufuku wamachubu ndi nyama akuwonetsa kuti mankhwala omwe ali mumafuta ampunga amatha kuteteza ku khansa, koma kafukufuku wochulukirapo akufunika.

6-8: Mapindu ena olonjeza

Mafuta a mpunga ali ndi maubwino ena angapo omwe akubwera.

6. Angathe Kulimbana ndi Kupuma Koipa

Kukoka mafuta ndi mchitidwe wakale wopaka mafuta mkamwa ngati chotsuka pakamwa kuti ukhale wathanzi.

Kafukufuku wa amayi apakati 30 adapeza kuti kujambula mafuta ampunga kumachepetsa fungo loyipa (24).

Ofufuza amalingalira kuti mafuta ochulukirapo a antioxidant ndiwo omwe amayambitsa.

7. Akhoza Kupititsa patsogolo Thanzi la Chitetezo cha mthupi

Mafuta a mpunga atha kupititsa patsogolo chitetezo cha mthupi lanu, chitetezo choyamba cha thupi lanu ku mabakiteriya, mavairasi, ndi tizilombo toyambitsa matenda.

Mwachitsanzo, kafukufuku wamachubu oyesa pama cell a mbewa adapeza kuti mafuta ampunga okhala ndi oryzanol amawonjezera chitetezo chamthupi (25).

Komabe, sizikudziwika ngati izi zimachitika mwa anthu (26).

8. Akhoza Kupititsa patsogolo Thanzi Lakhungu

Ma antioxidants omwe amapezeka mumafuta ampunga amatha kuthandizira thanzi la khungu.

Kafukufuku wamasiku 28 adawonetsa kusintha kwa makulidwe akhungu, kukhwinyata komanso kukhazikika pambuyo pogwiritsa ntchito gel ndi zonona zomwe zimakhala ndi chinangwa cha mpunga kawiri patsiku (27).

Ngakhale kusowa kwa kafukufuku, zokometsera zingapo ndi zinthu zina zomwe zimapangidwira anthu omwe akufunafuna khungu laling'ono zimakhala ndi mafuta a mpunga.

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Kafukufuku akusonyeza kuti mafuta a mpunga amatha kulimbana ndi fungo loipa, kulimbikitsa chitetezo cha mthupi, komanso kusintha khungu lanu. Komabe, pakufunika kufufuza zambiri.

9. Zosavuta kuwonjezera pazakudya zanu

Mafuta a mpunga ndi osiyanasiyana.

Mosiyana ndi mafuta a azitona ndi a canola, ndi abwino kukazinga ndi kuphika, chifukwa kukoma kwake kosawoneka bwino sikungapitirire mbale. Lili ndi kukoma kwa mtedza, nthaka yofanana ndi mafuta a mtedza.

Utsi wake wapamwamba umatanthauza kuti ndi woyenera kuphika kutentha kwambiri. Kuphatikiza apo, mankhwala ake opindulitsa, monga oryzanol ndi tocotrienols, amasungidwa bwino pakuphika (28).

Ngakhale zopangira zochepa zimatchula njira zopangira, mafuta ampunga opangidwa ndi zosungunulira m'malo mozizira ozizira amatha kukhala ndi mankhwala opindulitsa (29).

Mukhoza kugwiritsa ntchito mafuta odzola, zokazinga, soups, mavalidwe ndi saladi. Ndikosavuta kuwonjezera chimanga chotentha ngati oatmeal (30).

Pakupotoza kwapadera, mutha kusakaniza mafuta ampunga ndi mafuta ena, monga azitona kapena mafuta a canola (31).

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Mafuta ampunga ndi osinthasintha komanso osavuta kuwonjezera pazakudya zanu. Utsi wake wokwera kwambiri komanso kukoma kwake kochepa kumapangitsa kuti ikhale yabwino kwa zokazinga, soups, vinaigrettes, ndi mavalidwe a saladi.

Mafuta ampunga amapangidwa kuchokera ku mpunga wa mpunga, wosanjikiza wakunja wa njere ya mpunga.

Kutchuka kwake kukuchulukirachulukira chifukwa cha mapindu ake azaumoyo, monga kuwongolera shuga wamagazi komanso thanzi la mtima. Kuphatikiza apo, ili ndi ma antioxidants angapo ndipo imatha kukhala ndi anti-yotupa komanso anti-cancer.

Mutha kupeza mafuta ampunga ku golosale kwanu kapena pa intaneti.