Monounsaturated fats yog cov rog noj qab haus huv uas muaj ntau yam txiaj ntsig kev noj qab haus huv thiab yog ib feem tseem ceeb ntawm kev noj qab haus huv, sib npaug. Lawv txhawb kev noj qab haus huv ntawm lub plawv los ntawm kev txo qis cov roj (cholesterol) phem, pab tswj cov ntshav qab zib, txo qhov mob thiab txhawb kev tswj qhov hnyav. Los ntawm kev sib xyaw cov roj monounsaturated rau hauv peb cov zaub mov, peb tuaj yeem txhim kho peb txoj kev noj qab haus huv tag nrho thiab txo qis kev pheej hmoo ntawm tus kab mob. Nco ntsoov noj cov rog no hauv kev sib xyaw ua ib feem ntawm kev noj zaub mov kom zoo kom tau txais txiaj ntsig zoo.
Rog yog ib feem tseem ceeb ntawm ib tug neeg lub cev, txawm nws lub cev kub los yog kev tswj qhov hnyav, thiab tswj kom zoo, noj qab nyob zoo cov rog hauv lub cev yog qhov tseem ceeb heev rau kev noj qab haus huv mus sij hawm ntev.
Peb cov rog ntau tshaj plaws hauv peb cov zaub mov yog cov roj saturated, roj monounsaturated, thiab polyunsaturated rog. Lawv txhua tus muaj cov haujlwm sib txawv thiab cov txiaj ntsig.
Monounsaturated fats, tseem hu ua cov rog noj qab haus huv, yog cov rog noj muaj nyob hauv ntau yam khoom noj uas muaj kua hauv chav sov tab sis ua kom khov thaum lub tub yees. Kev hais lus, cov roj monounsaturated yog fatty acid nrog ib daim ntawv cog lus ob zaug hauv cov roj fatty acid thiab cov seem yog ib daim ntawv cog lus. Qhov no txawv ntawm cov roj saturated, uas tsis muaj ob daim ntawv cog lus, thiab cov roj polyunsaturated, uas muaj ntau daim ntawv cog lus ob npaug.
Monounsaturated fats muab ntau yam txiaj ntsig rau peb lub cev thiab feem ntau touted ua ib qho tseem ceeb ntawm cov khoom noj muaj txiaj ntsig zoo vim lawv muaj peev xwm txhim kho lub plawv noj qab haus huv, tswj cov qib roj cholesterol thiab muab lub zog ruaj khov.
Qhov chaw ntawm cov roj monounsaturated muaj xws li ntau yam roj zaub, xws li roj txiv roj, roj canola, thiab cov roj noob hnav. Avocados, txiv ntseej (xws li almonds, txiv laum huab xeeb, thiab cashews), thiab cov noob (xws li cov noob paj noob hlis thiab taub dag) kuj yog qhov zoo tshaj plaws ntawm cov rog monounsaturated. Txawm li cas los xij, nws tseem ceeb heev uas yuav tsum nco ntsoov tias thaum cov roj monounsaturated muaj ntau yam txiaj ntsig kev noj qab haus huv, lawv tseem yuav tsum tau noj kom tsawg raws li ib feem ntawm kev noj zaub mov zoo.
1. Lub plawv mob
Kev noj cov rog monounsaturated tau txuas mus rau kev txhim kho lub plawv. Kev tshawb fawb qhia tau hais tias cov rog monounsaturated tuaj yeem txo qis LDL cov roj cholesterol, feem ntau hu ua cov roj (cholesterol) phem. Cov qib LDL cov roj (cholesterol) siab tuaj yeem txhaws cov hlab ntsha thiab ua rau mob plawv thiab mob stroke. Txawm li cas los xij, cov rog monounsaturated tau pom tias nce HDL cholesterol, tseem hu ua cov roj cholesterol zoo, thaum kawg txhim kho cov roj cholesterol tag nrho.
Tsis tas li ntawd, ib txoj kev tshawb fawb luam tawm nyob rau hauv Phau ntawv Journal of Nutrition tsom rau qhov tshwm sim ntawm atrial fibrillation, ib qho mob plawv atherosclerosis cuam tshuam nrog txo cov ntshav khiav mus rau lub plawv, hauv cov poj niam uas muaj kab mob plawv. Cov txiaj ntsig tau qhia txog kev sib txuas ntawm kev noj zaub mov noj qab haus huv thiab txo kev pheej hmoo ntawm atrial fibrillation.
Yog li ntawd, noj cov zaub mov uas muaj cov rog monounsaturated tuaj yeem pab tswj cov roj cholesterol kom zoo thiab txo cov kev pheej hmoo ntawm cov kab mob plawv.
2. Txo qhov kev pheej hmoo ntawm ntshav qab zib hom 2
Monounsaturated rog tswj cov ntshav qab zib, yog li kev noj cov rog monounsaturated tuaj yeem txo qhov kev pheej hmoo ntawm hom 2 mob ntshav qab zib. Ntau qhov kev tshawb fawb tau pom tias kev noj zaub mov muaj roj monounsaturated tuaj yeem txhim kho insulin rhiab heev thiab txo qhov kev pheej hmoo ntawm ntshav qab zib hom 2 piv nrog kev noj zaub mov nplua nuj hauv carbohydrates lossis saturated rog.
Los ntawm kev sib xyaw cov rog zoo rau hauv koj cov zaub mov, koj tuaj yeem pab tswj cov ntshav qab zib kom zoo thiab txhim kho cov tshuaj insulin. Tsis tas li ntawd, cov rog monounsaturated tuaj yeem pab tswj qhov hnyav, qhov tseem ceeb hauv kev tiv thaiv thiab tswj ntshav qab zib.
3. Kev tswj qhov hnyav
Raws li kev ntseeg nrov, rog tuaj yeem ua lub luag haujlwm zoo hauv kev tswj qhov hnyav. Txawm hais tias monounsaturated rog yog ib hom rog, nws tau pom tias pab kom poob phaus thiab tiv thaiv qhov hnyav nce. Monounsaturated fats, thaum noj hauv qhov nruab nrab, tuaj yeem pab poob phaus thiab tswj qhov hnyav.
Qhov no tej zaum yuav yog vim nws txhawb kev xav ntawm fullness thiab txaus siab, txo cov khoom noj ntau dhau. Tsis tas li ntawd, cov rog monounsaturated pab tswj cov ntshav qab zib kom ruaj khov, tiv thaiv qhov tshwm sim sai sai uas tuaj yeem ua rau muaj kev xav thiab noj ntau dhau. Xws li cov rog monounsaturated hauv koj cov pluas noj tuaj yeem pab koj kom muaj kev noj qab haus huv ntev thiab txo qhov kev noj zaub mov tsis zoo, muaj calorie ntau ntau.
4. Anti-inflammatory zog
Kev mob ntev yog txuas rau ntau yam teeb meem kev noj qab haus huv, suav nrog kab mob plawv, ntshav qab zib, mob caj dab, thiab lwm yam. Monounsaturated fats muaj cov tshuaj tiv thaiv kab mob thiab pab txo qhov mob thoob plaws hauv lub cev, muab ntau yam txiaj ntsig kev noj qab haus huv. Lawv kuj pab tsim cov tshuaj tiv thaiv kab mob, ntxiv pab lub cev tiv thaiv kab mob. Ntxiv cov khoom noj xws li txiv roj roj, avocados, thiab txiv ntoo tuaj yeem pab tiv thaiv kev mob thiab txhawb kev noj qab haus huv tag nrho.
5. Txhim khu kev nqus tau zoo:
Qee cov vitamins thiab minerals tseem ceeb yog cov rog-soluble, txhais tau tias lawv xav tau cov rog kom nqus tau los ntawm lub cev. Monounsaturated fats txhawb kev nqus ntawm cov tshuaj no, suav nrog cov vitamins A, D, E thiab K. Hauv kev tshawb fawb tsiaj, cov rog monounsaturated ua rau cov pob txha nqus calcium zoo, uas ua rau cov pob txha denser thiab txo cov pob txha nkig thiab kab mob xws li pob txha. . Los ntawm kev suav nrog cov rog monounsaturated hauv koj cov zaub mov, koj tuaj yeem ua kom koj lub cev nqus tau zoo thiab siv cov khoom noj tseem ceeb no los txhawb kev noj qab haus huv thiab kev noj qab haus huv.
6. Txhim kho lub siab
Noj ntau cov rog monounsaturated tuaj yeem ua tau zoo rau koj lub siab. Lub hlwb xav tau cov roj tseem ceeb kom ua haujlwm zoo, thiab cov roj monounsaturated muab cov khoom noj tseem ceeb rau lub hlwb noj qab haus huv. Hloov cov roj saturated nrog cov roj monounsaturated hauv koj cov zaub mov tuaj yeem txo qhov kev npau taws thiab ua kom lub cev muaj zog txhua hnub thiab siv zog so, txhais tau tias koj hlawv calorie ntau ntau thaum so.
Qhov no yuav yog vim ib feem ntawm kev ua kom cov dopamine hauv lub cev. Dopamine yuav tsum tau qhib kom hnov qhov kev xav ntawm kev txaus siab thiab kev zoo siab, thiab qib siab ntawm cov roj saturated hauv cov zaub mov inhibits dopamine qhov kev zoo siab rau lub hlwb. Yog li nrog rau cov khoom noj xws li ntses rog, txiv ntseej thiab noob hauv koj cov zaub mov tuaj yeem txhawb koj lub hlwb lub zog thiab txhim kho koj lub hlwb.
Kawm txog cov rog polyunsaturated
Polyunsaturated rog, feem ntau hu ua PUFA, yog ib hom kev noj zaub mov muaj roj muaj nyob hauv cov roj zaub, noob, txiv ntseej thiab ntses rog. Cov rog no yog nplua nuj nyob rau hauv cov fatty acids tseem ceeb, xws li omega-3 thiab omega-6, uas peb lub cev tsis tuaj yeem tsim lawv tus kheej. Omega-3 fatty acids tau kawm dav rau lawv lub peev xwm los txo qhov mob, txo cov ntshav siab, thiab txhawb kev mob plawv. Lawv muaj ntau nyob rau hauv cov ntses rog xws li salmon, trout thiab sardines, nrog rau hauv flaxseeds, chia noob thiab walnuts. Ntawm qhov tod tes, omega-6 fatty acids, thaum tseem tseem ceeb, yuav tsum tau noj nyob rau hauv me me raws li kev noj ntau dhau tuaj yeem txhawb kev mob thiab ua rau muaj kev pheej hmoo ntawm qee yam kab mob.
Tshawb nrhiav cov rog monounsaturated
Monounsaturated fats (MUFA), feem ntau pom muaj nyob rau hauv cov roj txiv roj, avocados, txiv ntseej thiab noob, yog lwm cov roj noj qab haus huv. Kev tshawb fawb qhia tau hais tias monounsaturated fatty acids tuaj yeem pab nce qib "zoo" cov roj cholesterol thaum txo qis "phem" cholesterol, thaum kawg txhim kho lub plawv. Tsis tas li ntawd, cov roj monounsaturated muaj cov nplua nuj nyob hauv antioxidants, uas muaj txiaj ntsig rau lub hlwb ua haujlwm thiab pab tiv thaiv lub hnub nyoog txog kev paub txog kev poob qis. Avocados thiab txiv ntseej yog nplua nuj nyob rau hauv vitamin E thiab kuj muaj ntau yam minerals thiab phytochemicals uas pab txhawb kev noj qab haus huv tag nrho.
Puas yog ib qho zoo dua lwm tus?
Thaum nws los txog rau polyunsaturated fats vs. monounsaturated fats, tsis muaj ib tug meej yeej, raws li ob hom rog muaj cov txiaj ntsim kev noj qab haus huv tshwj xeeb. Nrog rau ntau yam kev noj qab haus huv cov rog hauv koj cov zaub mov yog qhov tseem ceeb rau kev noj qab haus huv zoo. Txoj kev sib npaug yog pom zoo, suav nrog kev sib xyaw nruab nrab ntawm polyunsaturated thiab monounsaturated rog. Hloov cov rog tsis zoo thiab cov rog rog nrog cov rog zoo dua los ntawm kev ua noj nrog cov roj txiv roj, noj txiv ntseej, thiab muab cov ntses rog rog rau hauv koj txoj kev npaj noj mov txhua lub lim tiam.
Qee qhov zoo tshaj plaws ntawm cov roj monounsaturated yog:
● Txiv ntseej
● Avocado
● Txiv roj roj
● Almond
● Salmon
● Tsaus chocolate
● Cov noob, suav nrog cov noob flax thiab chia noob
● Cov roj uas siv tau, suav nrog cov roj txiv laum huab xeeb thiab cov roj rapeseed
● Txiv laum huab xeeb, suav nrog txiv laum huab xeeb thiab cashews
Zuag qhia tag nrho, monounsaturated fats yog ib feem tseem ceeb ntawm kev noj qab haus huv. Los ntawm kev ntxiv cov khoom noj uas muaj cov rog monounsaturated rau koj cov zaub mov noj txhua hnub ua ib feem ntawm kev noj zaub mov sib txawv thiab sib npaug, peb tuaj yeem txhim kho lub plawv noj qab haus huv, tswj cov qib roj cholesterol thiab txhawb kev tswj qhov hnyav.
Nws yog tsim nyog hais tiasoleoylethanolamide (OEA) hmoov, muab tau los ntawm omega-9 monounsaturated fatty acid oleic acid, yog ib txwm tshwm sim fatty acid derivative uas feem ntau belongs rau cov chav kawm ntawm lipid molecules hu ua endocannabinoids. Nws yog tsim nyob rau hauv ntau yam ntaub so ntswg nyob rau hauv lub cev, nrog rau cov hnyuv, daim siab, thiab fatty ntaub so ntswg.
OEA ua lub luag haujlwm tseem ceeb hauv kev tswj hwm ntau yam txheej txheem physiological, tshwj xeeb tshaj yog qab los noj mov, lub cev hnyav, lipid metabolism, o, mob kev xav, neuroprotection, thiab mob plawv.
Q: Ntau npaum li cas monounsaturated rog yuav tsum tau noj txhua hnub?
A: Lub koom haum American Heart Association pom zoo tias feem ntau ntawm cov roj noj txhua hnub yuav tsum yog los ntawm cov rog monounsaturated thiab polyunsaturated. Lub hom phiaj los hloov cov roj saturated thiab trans rog hauv cov zaub mov nrog cov kev xaiv noj qab haus huv no thaum ua raws li cov neeg xav tau calorie.
Q: Cov roj monounsaturated puas tuaj yeem noj los ntawm cov tib neeg uas muaj kev noj qab haus huv ua ntej?
A: Yog lawm! Monounsaturated fats muaj txiaj ntsig zoo rau cov tib neeg uas muaj ntshav qab zib lossis cov kab mob metabolic, vim lawv tuaj yeem pab tswj cov ntshav qab zib thiab txhim kho insulin rhiab heev. Txawm li cas los xij, nws ib txwm pom zoo kom sab laj nrog tus kws kho mob rau cov lus qhia txog kev noj zaub mov tus kheej.
Kev lees paub: Kab lus no yog rau cov ntaub ntawv dav dav nkaus xwb thiab yuav tsum tsis txhob raug txhais raws li cov lus qhia kho mob. Qee cov ntaub ntawv blog tshaj tawm los ntawm Is Taws Nem thiab tsis yog kev tshaj lij. Lub vev xaib no tsuas yog lub luag haujlwm rau kev txheeb xyuas, formatting thiab kho cov ntawv. Lub hom phiaj ntawm kev xa cov ntaub ntawv ntau ntxiv tsis txhais tau hais tias koj pom zoo nrog nws cov kev xav lossis lees paub qhov tseeb ntawm nws cov ntsiab lus. Nco ntsoov sab laj nrog tus kws kho mob ua ntej siv cov tshuaj ntxiv lossis hloov pauv koj txoj kev kho mob.
Post lub sij hawm: Oct-13-2023
