Akwukwo abuo acids (MUFA) bu nke a mara dika otu n'ime "ezigbo abuba-nke bu, abuba nke bara uru. Ọ bụ ezie na ihe ndị ọkà mmụta sayensị na-egosi dị mkpa, echiche ahụ bụ na MUFA dị mkpa maka ezi ahuike-ikeike zuru oke na ikeike obi-ugbu a nwere nkwado siri ike n'etiti ọtụtụ ndị ọkachamara.
Kedu Ihe Egwuru Akwara Na-achasi Ike?
MUFA bụ otu n'ime ụdị abụọ nke unsaturated fatty acids .
Akwukwo fatty acids enweghi ma obu ihe kariri uzo abuo n'ime carbonty acid carbon chain (dika na acho acids juputara na ya , nke enweghi okpukpu abuo). Abụọ abụọ unsaturated fatty acids bụ: MUFA, nke nwere otu njikọ abụọ na nke agbụ; na polyunsaturated fatty acids (PUFA), nke nwere agbụ abụọ ma ọ bụ karịa abụọ.
A na-eche na ụdị abụọ nke abụba abụba ndị a na-ejighị mmiri ozuzo na-enye ezigbo uru ahụ ike, ọ bụ ezie na ihe ọmụma sayensị dị ike maka PUFA.
Kedu ihe bụ uru ahụike nke MUFA?
Ihe akaebe na-egosi na ị na-agụnye MUFA na nri anụ ahụ na-edozi ahụ dị oke mkpa. Dịka ọmụmaatụ, ọ dịghị usoro ọmụmụ ọmụmụ na-egosi na MUFA na-ebelata ọrịa ọrịa akwara ọbara (CAD) .
N'agbanyeghị nke ahụ, ihe àmà doro anya dị mkpa.
MUFA nwere uru utịp na ọbara lipids. Ha na-ebelata ọkwa cholesterol LDL ("cholesterol"), na iweli elu cholesterol HDL ("ezigbo" cholesterol).
Ha na-ebelata ọkwa ọbara nke triglycerides . Ya mere, iri nri MUFA na-eme ka ọganihu n'ozuzu n'ozuzu ọbara na-agbapụta ọbara, nke kwesịrị inwe ezigbo enyi na usoro obi.
Na mgbakwunye, enwere ihe akaebe na MUFA nwere ike inye aka igbochi ịdịpụkwa nke LDL cholesterol ahụ.
LDL a na-edozi ya na-egosi ọrụ dị mkpa n'iwepụta akara atherosclerotic .
MUFA nwere ike inye aka karịsịa ndị nwere ụdị ọrịa shuga 2 ma ọ bụ ọrịa mgbochi . N'ime ndị ọrịa a, iwepụta PUFA na nri ma dochie ha na MUFA egosila iji belata nrụgide insulin , ma melite ọrụ nke arịa ọbara.
N'ime ọmụmụ ihe ole na ole, ịtụgharị si PUFA na MUFA emeela ka ọ dịkwuo ibu arọ ma belata abụba.
Ebe ọ bụ na ihe àmà a niile bụ ihe dị mkpa, ọ bụghịkwa na e megharịghachiri ya n'ọtụtụ ule a na-ahụkarị, ndị ọkachamara na-eri nri erughị otu nkwenkwe kwenyere na ole MUFA kwadoro na nri anyị.
MUFA na Mediterranean nri
Ikekwe ihe bụ isi mere MUFA ji bụrụ ndị "akwalite" n'afọ ndị na-adịbeghị anya bụ n'ihi mmeri nke nri Mediterranean. MUFA (dị ka mmanụ olive) bụ akụkụ dị mkpa nke nri Mediterranean na-abụ isi iyi abụba na nri a.
N'ọtụtụ nchọpụta ọmụmụ, nri Mediterranean na-ejikọta aka na mbelata nke ọnụọgụ mmadụ n'ozuzu ya, nakwa na ịnwụ n'ihi ọrịa obi na ọrịa cancer (karịsịa ọrịa cancer, cancer prostate, na ọrịa cancer ara). Mkpụrụ obi obi na ọrịa strok yiri ka ọ na-ebelata nri nri Mediterranean.
N'ikpeazụ, ihe oriri a yiri ka ọ na - eme ka ọrịa ọrịa Parkinson na ọrịa Alzheimer belata.
Ihe oriri Mediterranean bụ nnukwu mkpụrụ osisi, akwụkwọ nri, mkpụrụ osisi dum, mkpụrụ, na mkpo ọkụ - na ọtụtụ mmanụ olive. A na-etinyekwa anụ ọkụkọ, azụ, cheese, na mmanya uhie dị oke mma. Otu ihe kachasị dị iche iche na nri Mediterranean, Otú ọ dị, bụ nnukwu oriri nke mmanụ olive, ya bụ, nke MUFA. N'okwu nke ọtụtụ ndị ọkachamara na-eri nri, eziokwu ahụ na-agụnye oriri dị elu nke MUFA bụ otu n'ime isi ihe mere nri Mediterranean ji egosi na ọ dị mma.
Tinyere MUFA na nri
Olive mmanụ bụ isi nri MUFA.
Olive mmanụ bụ mmiri mmiri na-ekpo ọkụ ma ọ bụrụ na ọ na-etinye ya na friji. Enwere ike iji ya mee ihe ma ọ bụrụ na a na-eme ka okpomọkụ dị ọkụ. Olive mmanụ na-abụkarị mmanụ na-egwupụta mmanụ, a na-ejikarị ya mee ihe maka butter, gravies ma ọ bụ nri.
Na mgbakwunye na mmanụ olive, a na-ahụ MUFA na avocados, ọtụtụ mkpụrụ, canola na mmanu mmanụ sunflower, na ntụekere peanut.
Isi mmalite:
Esposito K, Marfella R, Ciotola M, et al. Mmetụta nke nri Mediterranean-Style Diet na Endothelial Dysfunction na Nrịbama nke Vascular Inflammation na Metabolic Ọrịa: A Nchọpụta Randomed. JAMA 2004; 292: 1440.
Ryan M, McInerney D, Owens D, et al. Diabetes na Mediterranean Mediet: Mmetụta Mmetụta nke Acid Oleic Acid na Insulin Sensitivity, Adipocyte Glucose Transport na Endothelium-Dependent Vasoreactivity. QJM 2000; 93:85.
Schwingshackl L, Hoffmann G. Nabatara Acid Acids na Mmetụta Ọrịa Cardiovascular: Nkọwapụta nke Evidence Na-enweta Site Nyocha Nyocha na Meta-Nyocha. Nri nri 2012; 4: 1989