Cov rog monounsaturated yog cov rog noj qab haus huv uas muaj ntau yam txiaj ntsig rau kev noj qab haus huv thiab yog ib feem tseem ceeb ntawm kev noj zaub mov zoo thiab sib npaug. Lawv txhawb kev noj qab haus huv ntawm lub plawv los ntawm kev txo cov roj cholesterol phem, pab tswj cov ntshav qab zib, txo qhov o thiab txhawb kev tswj qhov hnyav. Los ntawm kev suav nrog cov rog monounsaturated rau hauv peb cov zaub mov noj, peb tuaj yeem txhim kho peb txoj kev noj qab haus huv tag nrho thiab txo qhov kev pheej hmoo ntawm cov kab mob ntev. Nco ntsoov noj cov rog no kom tsawg li ib feem ntawm kev noj zaub mov kom tau txiaj ntsig zoo tshaj plaws.
Rog yog ib feem tseem ceeb ntawm lub cev ntawm ib tus neeg, txawm tias nws yog qhov kub ntawm lub cev lossis kev tswj qhov hnyav, thiab kev tswj cov rog zoo thiab noj qab haus huv hauv lub cev yog qhov tseem ceeb heev rau kev noj qab haus huv mus sij hawm ntev.
Peb yam roj uas peb noj ntau tshaj plaws yog cov roj saturated, cov roj monounsaturated, thiab cov roj polyunsaturated. Lawv txhua tus muaj cov haujlwm thiab cov txiaj ntsig sib txawv.
Cov rog monounsaturated, tseem hu ua cov rog noj qab haus huv, yog cov rog noj uas pom muaj nyob rau hauv ntau yam khoom noj uas yog kua thaum sov hauv chav tab sis khov thaum txias. Hais txog cov tshuaj lom neeg, cov rog monounsaturated yog cov roj fatty acid nrog ib qho kev sib txuas ob npaug hauv cov roj fatty acid thiab cov seem yog cov kev sib txuas ib zaug xwb. Qhov no txawv ntawm cov roj saturated, uas tsis muaj kev sib txuas ob npaug, thiab cov rog polyunsaturated, uas muaj ntau qhov kev sib txuas ob npaug.
Cov rog monounsaturated muab ntau yam txiaj ntsig rau peb lub cev thiab feem ntau yog touted ua ib qho ntawm cov khoom tseem ceeb ntawm kev noj zaub mov zoo vim lawv muaj peev xwm txhim kho kev noj qab haus huv ntawm lub plawv, tswj cov roj cholesterol thiab muab lub zog ruaj khov.
Cov roj monounsaturated muaj xws li roj zaub ntau yam, xws li roj txiv roj, roj canola, thiab roj sesame. Cov txiv avocado, txiv ntoo (xws li txiv almond, txiv laum huab xeeb, thiab txiv cashews), thiab noob (xws li noob paj noob hlis thiab noob taub dag) kuj yog cov roj monounsaturated zoo heev. Txawm li cas los xij, nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias txawm hais tias cov roj monounsaturated muaj ntau yam txiaj ntsig rau kev noj qab haus huv, lawv tseem yuav tsum tau noj kom tsawg li ib feem ntawm kev noj zaub mov kom sib npaug.
1. Kev noj qab haus huv ntawm lub plawv
Kev noj cov roj monounsaturated fat yeej ib txwm muaj feem cuam tshuam rau kev noj qab haus huv ntawm lub plawv. Kev tshawb fawb qhia tau tias cov roj monounsaturated fat tuaj yeem txo cov roj cholesterol LDL, feem ntau hu ua cov roj cholesterol phem. Cov roj cholesterol LDL ntau tuaj yeem ua rau cov hlab ntsha txhaws thiab ua rau muaj kab mob plawv thiab mob hlwb. Txawm li cas los xij, cov roj monounsaturated fat tau pom tias ua rau cov roj cholesterol HDL ntau ntxiv, tseem hu ua cov roj cholesterol zoo, thaum kawg txhim kho cov roj cholesterol tag nrho.
Tsis tas li ntawd xwb, ib txoj kev tshawb fawb luam tawm hauv Journal of Nutrition tau tsom mus rau qhov tshwm sim ntawm atrial fibrillation, uas yog ib qho teeb meem ntawm lub plawv dhia ceev uas cuam tshuam nrog kev txo cov ntshav ntws mus rau lub plawv, rau cov poj niam uas muaj kab mob plawv. Cov txiaj ntsig qhia txog kev sib txuas ntawm kev noj zaub mov kom muaj roj ntau thiab txo qhov kev pheej hmoo ntawm atrial fibrillation.
Yog li ntawd, kev noj cov khoom noj uas muaj cov rog monounsaturated ntau tuaj yeem pab tswj cov roj cholesterol kom zoo thiab txo qhov kev pheej hmoo ntawm cov kab mob ntsig txog lub plawv.
2. Txo qhov kev pheej hmoo ntawm tus kab mob ntshav qab zib hom 2
Cov rog monounsaturated tswj cov ntshav qab zib, yog li kev noj cov rog monounsaturated yuav txo qhov kev pheej hmoo ntawm tus kab mob ntshav qab zib hom 2. Ntau txoj kev tshawb fawb tau qhia tias kev noj zaub mov nplua nuj hauv cov rog monounsaturated tuaj yeem txhim kho kev nkag siab ntawm insulin thiab txo qhov kev pheej hmoo ntawm tus kab mob ntshav qab zib hom 2 piv rau kev noj zaub mov nplua nuj hauv cov carbohydrates lossis cov rog saturated.
Thaum koj noj cov rog noj qab haus huv no, koj tuaj yeem pab tswj cov ntshav qab zib thiab txhim kho kev nkag siab ntawm insulin. Tsis tas li ntawd, cov rog monounsaturated tuaj yeem pab tswj qhov hnyav, uas yog ib qho tseem ceeb hauv kev tiv thaiv thiab tswj tus kab mob ntshav qab zib.
3. Kev tswj qhov hnyav
Txawm hais tias cov rog monounsaturated yog ib hom rog, nws tau pom tias pab kom poob phaus thiab tiv thaiv kom tsis txhob nce phaus. Cov rog monounsaturated, thaum noj kom txaus, tuaj yeem pab kom poob phaus thiab tswj qhov hnyav.
Qhov no tej zaum yog vim nws ua rau koj xav tias koj puv npo thiab txaus siab, txo qhov kev noj zaub mov ntau dhau. Tsis tas li ntawd xwb, cov rog monounsaturated pab tswj cov ntshav qab zib kom ruaj khov, tiv thaiv kev nce siab sai sai uas tuaj yeem ua rau koj ntshaw thiab noj ntau dhau. Kev muaj cov rog monounsaturated hauv koj cov zaub mov tuaj yeem pab koj xav tias koj puv npo ntev dua thiab txo qhov yuav noj cov zaub mov tsis zoo thiab muaj calorie ntau.
4. Cov khoom tiv thaiv kev o
Kev mob o ntev ntev muaj feem cuam tshuam nrog ntau yam teeb meem kev noj qab haus huv, suav nrog kab mob plawv, ntshav qab zib, mob pob qij txha, thiab ntau ntxiv. Cov rog monounsaturated muaj cov khoom tiv thaiv kev o thiab pab txo qhov o thoob plaws lub cev, muab ntau yam txiaj ntsig rau kev noj qab haus huv. Lawv kuj pab tsim cov tshuaj tiv thaiv kev o, pab ntxiv rau lub cev tiv thaiv kev o. Kev ntxiv cov khoom noj xws li roj txiv roj, txiv avocados, thiab txiv ntoo tuaj yeem pab tiv thaiv kev o thiab txhawb kev noj qab haus huv tag nrho.
5. Txhim kho kev nqus cov as-ham:
Qee cov vitamins thiab minerals tseem ceeb yog cov uas yaj tau hauv roj, uas txhais tau tias lawv xav tau cov roj kom lub cev nqus tau zoo. Cov rog monounsaturated txhawb kev nqus cov tshuaj no, suav nrog cov vitamins A, D, E thiab K. Hauv kev tshawb fawb txog tsiaj txhu, cov rog monounsaturated ua rau cov pob txha nqus tau calcium tau zoo, uas ua rau cov pob txha tuab dua thiab txo qhov kev loj hlob ntawm cov pob txha tawg thiab cov kab mob xws li osteoporosis. Los ntawm kev suav nrog cov rog monounsaturated hauv koj cov zaub mov, koj tuaj yeem ua kom koj lub cev nqus tau thiab siv cov as-ham tseem ceeb no kom txhawb kev noj qab haus huv thiab kev nyob zoo.
6. Txhim kho kev xav
Kev noj cov rog monounsaturated ntau ntxiv kuj tseem zoo rau koj lub siab. Lub hlwb xav tau cov rog tseem ceeb kom ua haujlwm tau zoo, thiab cov rog monounsaturated muab cov as-ham tseem ceeb rau kev noj qab haus huv ntawm lub hlwb. Kev hloov cov rog saturated nrog cov rog monounsaturated hauv koj cov zaub mov tuaj yeem txo qhov kev npau taws thiab ua rau muaj kev ua ub ua no txhua hnub thiab kev siv zog so, txhais tau tias koj hlawv ntau calories thaum so.
Qhov no tej zaum yog vim muaj kev ua haujlwm ntawm dopamine hauv lub cev. Yuav tsum tau ua haujlwm ntawm dopamine kom muaj kev xav zoo siab thiab kev zoo siab, thiab cov roj ntau hauv cov zaub mov tsis pub dopamine xa cov teeb liab kev zoo siab mus rau lub hlwb. Yog li ntawd, kev suav nrog cov zaub mov xws li ntses rog, txiv ntoo thiab noob rau hauv koj cov zaub mov tuaj yeem ua rau koj lub hlwb muaj zog thiab txhim kho koj txoj kev noj qab haus huv ntawm lub hlwb.
Kawm txog cov rog polyunsaturated
Cov roj polyunsaturated, feem ntau hu ua PUFA, yog ib hom roj uas pom muaj nyob rau hauv cov roj zaub, noob, txiv ntoo thiab ntses rog. Cov roj no muaj ntau cov roj tseem ceeb, xws li omega-3 thiab omega-6, uas peb lub cev tsis tuaj yeem tsim tau lawv tus kheej. Omega-3 fatty acids tau kawm dav dav txog lawv lub peev xwm los txo qhov o, txo cov ntshav siab, thiab txhawb kev noj qab haus huv ntawm lub plawv. Lawv muaj ntau nyob rau hauv cov ntses rog xws li ntses salmon, ntses trout thiab ntses sardines, nrog rau cov noob flaxseeds, noob chia thiab txiv ntseej walnuts. Ntawm qhov tod tes, omega-6 fatty acids, thaum tseem ceeb, yuav tsum tau noj kom tsawg vim tias kev noj ntau dhau yuav ua rau muaj kev o thiab ua rau muaj kev pheej hmoo ntawm qee yam kab mob.
Tshawb nrhiav cov rog monounsaturated
Cov rog monounsaturated (MUFA), feem ntau pom muaj nyob rau hauv roj txiv roj, txiv avocados, txiv ntoo thiab noob, yog lwm cov rog zoo. Kev tshawb fawb qhia tau hais tias cov roj monounsaturated tuaj yeem pab ua kom cov roj cholesterol "zoo" nce ntxiv thaum txo cov roj cholesterol "phem", thaum kawg txhim kho kev noj qab haus huv ntawm lub plawv. Tsis tas li ntawd, cov rog monounsaturated muaj ntau cov antioxidants, uas pab txhawb kev ua haujlwm ntawm lub hlwb thiab pab tiv thaiv kev poob qis ntawm kev paub txog hnub nyoog. Txiv avocados thiab txiv ntoo muaj ntau cov 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 li lwm qhov?
Thaum nws los txog rau cov rog polyunsaturated vs. monounsaturated, tsis muaj qhov yeej meej, vim tias ob hom rog muaj cov txiaj ntsig zoo rau kev noj qab haus huv. Kev suav nrog ntau yam rog noj qab haus huv hauv koj cov zaub mov noj yog qhov tseem ceeb rau kev tswj hwm kev noj qab haus huv zoo. Ib txoj hauv kev sib npaug yog qhov pom zoo, suav nrog kev sib xyaw ua ke ntawm cov rog polyunsaturated thiab monounsaturated. Hloov cov rog saturated thiab trans tsis zoo rau kev noj qab haus huv nrog cov rog noj qab haus huv no los ntawm kev ua noj nrog roj txiv roj, noj txiv ntoo, thiab noj ntses rog rau hauv koj cov zaub mov txhua lub lim tiam.
Qee qhov chaw zoo tshaj plaws ntawm cov rog monounsaturated yog:
● Txiv roj roj
● Txiv qaub ntsuab
● Roj txiv roj
● Txiv laum huab xeeb
● Ntses Salmon
● Chocolate tsaus nti
● Cov noob, suav nrog cov noob flaxseeds thiab cov noob chia
● Cov roj noj tau, suav nrog cov roj txiv laum huab xeeb thiab cov roj noob paj noob hlis
● Cov txiv ntoo, suav nrog txiv laum huab xeeb thiab txiv laum huab xeeb
Tag Nrho, cov rog monounsaturated yog ib feem tseem ceeb ntawm kev noj zaub mov zoo. Los ntawm kev ntxiv cov khoom noj uas muaj cov rog monounsaturated rau hauv koj cov zaub mov txhua hnub ua ib feem ntawm kev noj zaub mov sib txawv thiab sib npaug, peb tuaj yeem txhim kho kev noj qab haus huv ntawm lub plawv, tswj cov roj cholesterol thiab txhawb kev tswj hwm qhov hnyav.
Nws yog ib qho tsim nyog hais txog qhov ntawdOleoylethanolamide (OEA), muab los ntawm omega-9 monounsaturated fatty acid oleic acid, yog ib qho fatty acid derivative uas tshwm sim hauv ntuj uas feem ntau yog cov lipid molecules hu ua endocannabinoids. Nws yog tsim tawm hauv ntau yam nqaij hauv lub cev, suav nrog cov hnyuv me, siab, thiab cov nqaij rog.
OEA ua lub luag haujlwm tseem ceeb hauv kev tswj hwm ntau yam txheej txheem ntawm lub cev, tshwj xeeb tshaj yog kev ntshaw, qhov hnyav ntawm lub cev, kev hloov pauv lipid, kev o, kev hnov mob, kev tiv thaiv neuroprotection, thiab kev noj qab haus huv ntawm lub plawv.
Q: Yuav tsum noj cov roj monounsaturated ntau npaum li cas txhua hnub?
A: Lub Koom Haum American Heart Association pom zoo tias feem ntau ntawm cov rog uas koj noj txhua hnub yuav tsum yog los ntawm cov rog monounsaturated thiab polyunsaturated. Sim hloov cov rog saturated thiab trans fats nrog cov kev xaiv noj qab haus huv no thaum ua raws li cov kev xav tau calories ntawm tus kheej.
Q: Cov tib neeg uas muaj mob nkeeg ua ntej lawm puas noj tau cov roj monounsaturated?
A: Muaj tseeb tiag! Cov rog monounsaturated muaj txiaj ntsig zoo rau cov tib neeg uas muaj ntshav qab zib lossis metabolic syndrome, vim tias lawv tuaj yeem pab tswj cov ntshav qab zib thiab txhim kho kev nkag siab ntawm insulin. Txawm li cas los xij, nws ib txwm pom zoo kom sab laj nrog tus kws kho mob kom tau txais cov lus qhia txog kev noj zaub mov raws li tus kheej.
Lus Ceeb Toom: Tsab xov xwm no tsuas yog rau cov ntaub ntawv dav dav xwb thiab yuav tsum tsis txhob txhais hais tias yog cov lus qhia kho mob. Qee cov ntaub ntawv hauv blog los ntawm Is Taws Nem thiab tsis yog kev tshaj lij. Lub vev xaib no tsuas yog lub luag haujlwm rau kev txheeb xyuas, tsim hom ntawv thiab kho cov ntawv xwb. Lub hom phiaj ntawm kev xa cov ntaub ntawv ntxiv tsis tau txhais hais tias koj pom zoo nrog nws cov kev xav lossis lees paub qhov tseeb ntawm nws cov ntsiab lus. Ib txwm sab laj nrog tus kws kho mob ua ntej siv cov tshuaj ntxiv lossis hloov pauv koj txoj kev kho mob.
Lub sijhawm tshaj tawm: Lub Kaum Hli-13-2023
