Zifukwa 9 Kukhala Ndi Spoonful Mafuta A Maolivi & Ndimu

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Mafuta owonjezera a maolivi amandimu ndi mandimu ndizothandiza kwambiri pochiza matenda osiyanasiyana. Chifukwa chake, m'nkhaniyi, tikambirana za maubwino amafuta a maolivi ndi mandimu.

Mu chikhalidwe cha chi Tibetan, mafuta owonjezera a maolivi osakanikirana amaphatikizidwa ndi mandimu pazabwino zake komanso mphamvu zake zotsitsimutsa.

Mu mafuta owonjezera a maolivi , michere imasungidwa panthawi yopangira ndipo imakhala ndi mavitamini ndi michere yambiri poyerekeza ndi mafuta azitona wamba. Mutha kusiyanitsa zonsezi monga momwe wakale anali ndi kukoma kwake ndipo ali ndi ma phenolic antioxidants omwe amathandiza kuthana ndi matenda ^[1] , ^[ziwiri] .

Mafuta a azitona amakhala ndi omega 3 ndi omega 6 fatty acids, mafuta okhutira, mafuta a monounsaturated, vitamini E, ndi vitamini K.

Mbali inayi, mandimu ali ndi vitamini C, flavonoids, magnesium, iron, potaziyamu ndi mavitamini ndi michere ina.

Ubwino Waumoyo Wa Mafuta A Azitona Ndi Ndimu

1. Amachepetsa cholesterol

Mafuta owonjezera a maolivi ali ndi ma monounsaturated fatty acids omwe amatchedwa mafuta athanzi. Mafuta a monounsaturated acids amachepetsa cholesterol yanu yoyipa ndikukweza mafuta m'thupi. Izi akuti amachepetsa chiopsezo cha matenda amtima ngati cholesterol chambiri komanso kuumitsa mitsempha yomwe imafikira pamtima yoyambitsa matenda am'mimba ndi kupwetekedwa mtima ^[3] .

Kumbali ina, mandimu ndiwo magwero abwino a vitamini C, CHIKWANGWANI, ndi mankhwala a mankhwala. Ndipo kafukufuku akuwonetsa kuti vitamini iyi imachepetsa chiopsezo cha matenda amtima ndi sitiroko pochepetsa cholesterol ^[4] , ^[5] .

2. Zabwino m'mimba

Ma mandimu amakhala ndi maantimicrobial ndi antibacterial omwe ali othandiza kuthana ndi mavuto okhudzana ndi m'mimba monga kudzimbidwa, asidi m'mimba, kupweteka m'mimba ndi kukokana ^[6] . Kuphatikiza apo, mandimu ali ndi zinthu zofunika kuzimitsa zomwe zimathandiza kuchepetsa kugaya chakudya komanso kuchepetsa kuphulika komanso kupsa mtima. Mafuta a azitona amatha kupha mabakiteriya owopsa ngati Helicobacter pylori omwe amakhala m'mimba mwanu ndikupangitsa zilonda zam'mimba ndi khansa zam'mimba ^[7] .

3. Zothandizira kuchepetsa thupi

Supuni ya tiyi ya maolivi ndi mandimu imathandizira kuchepetsa kunenepa. Kafukufuku akuwonetsa kuti mandimu imakhala ndi mankhwala omwe angakulepheretseni kunenepa ^[8] , ^[9] . Ndipo mafuta azitona amathandizanso kuchepetsa kulemera monga momwe kafukufuku ambiri asonyezera kuti chakudya cha ku Mediterranean chokhala ndi mafuta ambiri chimathandizira kulemera kwa thupi ^[10] , ^{[khumi ndi chimodzi]} .

4. Amachepetsa chiopsezo cha ndulu ndi miyala ya impso

Kudya mafuta a azitona kumachepetsa mwayi wopanga ndulu. Kafukufuku wofufuza akuwonetsa kuti monounsaturated fatty acids mu maolivi ndi othandiza poletsa kupangidwa kwa miyala yamtengo wapatali ^[12] . Pankhani yoletsa kupanga miyala ya impso, mandimu ndiye abwino kwambiri chifukwa cha asidi wa citric. Asidi amamangirira ku calcium oxalate makhiristo ndipo amalepheretsa kukula kwa kristalo ^[13] .

5. Amachepetsa matenda am'mero ​​ndi chimfine

Mafuta a azitona amatha kuteteza matenda opatsirana omwe amaphatikizidwa ndi chimfine chifukwa cha kompositi yotchedwa oleocanthal, polyphenolic anti-inflammatory agent ^[14] , ^{[khumi ndi zisanu]} . Ndipo mandimu ndi gwero labwino kwambiri la vitamini C yemwe amadziwika kuti amachepetsa mamina m'mapapo mwake, motero amachiritsa matenda am'mero ​​ndi chimfine ^[16] .

6. Amachiza nyamakazi

Mafuta a azitona amatha kuchiza nyamakazi chifukwa cha mphamvu zake zotsutsana ndi zotupa. Kukhalapo kwa oleic acid, mafuta amchere mumafuta a maolivi kumatsitsa zikwangwani zotupa monga C-Reactive Protein ^[17] . Kafukufuku wasonyeza kuti oleocanthal ali ndi vuto lofananira ndi 10% ya muyeso wa ibuprofen wachikulire wothandizira kupweteka kwa nyamakazi ^[18] Ma mandimu amakhalanso odana ndi zotupa m'chilengedwe omwe amachepetsa kutupa.

7. Amachepetsa chiopsezo cha khansa

Kafukufuku wina wapeza kuti zipatso za citrus kuphatikiza mandimu zimachepetsa khansa ^[19] , ^{[makumi awiri]} Ofufuzawo amakhulupirira kuti zotsatira za anti-khansa ya mandimu zimachitika chifukwa chakupezeka kwa mankhwala monga limonene ndi naringenin ^{[makumi awiri ndi mphambu imodzi]} , ^[22] . Ndipo mafuta azitona amakhala ndi ma antioxidants komanso oleic acid omwe amachepetsa kuwonongeka kwa okosijeni komwe kumayambitsa khansa ^{[2. 3]} , ^[24] .

8. Amachepetsa chiopsezo cha matenda a Alzheimer's

Matenda a Alzheimer's ndimatenda amtundu wa neurodegenerative omwe amapezeka pakakhala mapangidwe a beta-amyloid m'malo ena am'mitsempha ya ubongo. Ndipo kafukufuku adapeza kuti mafuta a azitona amatha kuthandiza kuchotsa izi ^[25] . Komanso, chakudya cha ku Mediterranean chomwe chimakhala ndi maolivi chimadziwika kuti chimakhala ndi zotsatira zabwino pakugwira ntchito kwa ubongo ndikuchepetsa chiopsezo chazidziwitso ^[26] .

Mandimu ali ndi mankhwala amtundu wa phytochemicals omwe amathanso kulimbana ndi matenda a Alzheimer's malinga ndi kafukufuku ^[27] .

9. Amasamalira misomali, tsitsi ndi khungu lathanzi

Kukhala ndi supuni ya mafuta ndi kusakaniza kwa mandimu kumatha kuteteza misomali yanu kuti ikhale yopepuka komanso yofooka. Zithandizira kulimbitsa misomali yanu yofooka. Mafuta a maolivi amalowa m'misomali ndipo amakonzanso zowonongeka, potero amalimbitsa misomali. Imathandizanso komanso kusungunula khungu ndi tsitsi kuti likhale labwino komanso lowala. Vitamini C wa mandimu amathandizanso kuti tsitsi lanu, misomali ndi khungu lanu likhale lolimba.

Momwe Mungapangire Mafuta A azitona Osakaniza Ndimu

Zosakaniza:

• Supuni 1 ya mafuta owonjezera a maolivi
• Madontho atatu a mandimu

Njira:

• Tengani supuni ndikuwonjezera mafuta kenako ndikuwonjezera mandimu.
• Gwiritsani ntchito kusakaniza uku.

Kodi Ndi Nthawi Yiti Yabwino Yokhala Nayo?

Idyani supuni ya mafuta ya azitona yosakanikirana ndi mandimu m'mawa wopanda kanthu. Ngati mukudwala matenda otsekula m'mimba pewani izi.

1. [1]Tripoli, E., Giammanco, M., Tabacchi, G., Di Majo, D., Giammanco, S., & La Guardia, M. (2005) Mafuta a phenolic a maolivi: kapangidwe kake, zochita zake ndi zinthu zina zopindulitsa pa thanzi laumunthu. Ndemanga Kafukufuku Wathanzi, 18 (01), 98.
2. [ziwiri]Tuck, K. L., & Hayball, P. J. (2002). Mitundu yayikulu ya phenolic m'mafuta a azitona: kagayidwe kake ndi zotsatira zake paumoyo. Journal of Nutritional Biochemistry, 13 (11), 636-644.
3. [3]Aviram, M., & Eias, K. (1993). Mafuta A azitona Amachepetsa Kuchepetsa Ma Lipoprotein Othandizidwa ndi Macrophages ndikuchepetsa kukayika kwa Lipoprotein kuti Ayambe Lipid Peroxidation. Annals of Nutrition and Metabolism, 37 (2), 75-84.
4. [4]Lv, X., Zhao, S., Ning, Z., Zeng, H., Shu, Y., Tao, O.,… Liu, Y. (2015) .Citrus zipatso ngati nkhokwe yama metabolites achilengedwe omwe zitha kupindulitsa thanzi laanthu. Chemistry Central Journal, 9 (1).
5. [5]Assini, J. M., Mulvihill, E. E., & Huff, M. W. (2013). Citrus flavonoids ndi kagayidwe ka lipid. Malingaliro Amakono mu Lipidology, 24 (1), 34-40.
6. [6]Oikeh, E. I., Omoregie, E. S., Oviasogie, F. E., & Oriakhi, K. (2015). Phytochemical, antimicrobial, and antioxidant ya madzi amitundumitundu yosakanikirana. Sayansi yazakudya & zakudya, 4 (1), 103-109.
7. [7]Romero, C., Medina, E., Vargas, J., Brenes, M., & De Castro, A. (2007). Mu Vitro Ntchito ya Olive Mafuta Polyphenols motsutsana ndi helicobacter pylori. Zolemba pa Zaulimi ndi Chakudya Chemistry, 55 (3), 680-686.
8. [8]Fukuchi, Y., Hiramitsu, M., Okada, M., Hayashi, S., Nabeno, Y., Osawa, T., & Naito, M. (2008) .Ndimu Polyphenols Imalepheretsa Kunenepa Kwambiri Chifukwa cha Up-Regulation Mulingo wa mRNA wama Enzymes Omwe Amakhudzidwa ndi β-Makutidwe ndi okosijeni mu mbewa White Adipose Tissue. Zolemba pa Clinical Biochemistry and Nutrition, 43 (3), 201-209.
9. [9]Alam, M. A., Subhan, N., Rahman, M. M., Uddin, S. J., Reza, H. M., & Sarker, S. D. (2014). Zotsatira za Citrus Flavonoids, Naringin ndi Naringenin, pa Metabolic Syndrome ndi Njira Zomwe Amagwirira Ntchito. Kupita Patsogolo pa Zakudya Zabwino, 5 (4), 404-417.
10. [10]Schröder, H., Marrugat, J., Vila, J., Covas, M. I., & Elosua, R. (2004): Kutsata Zakudya Zamakedzana Zachikhalidwe Kumayanjanitsidwa Ndi Body Mass Index ndi Kunenepa Kwambiri mu Anthu aku Spain. Journal of Nutrition, 134 (12), 3355-3361.
11. [khumi ndi chimodzi]Bes-Rastrollo, M., Sanchez-Villegas, A., De la Fuente, C., De Irala, J., Martinez, J. A., & Martinez-Gonzalez, M. A. (2006). Kugwiritsa ntchito mafuta a azitona komanso kusintha kwa kulemera: SUN oyembekezera kukhala pagulu. Lipids, 41 (3), 249-256.
12. [12]Goktas, S. B., Manukyan, M., & Selimen, D. (2015). Kuwunika kwa Zinthu Zomwe Zimakhudza Mtundu Wamiyala. Indian Journal of Surgery, 78 (1), 20-6.
13. [13]Kodi madzi a mandimu atha kukhala njira ina ya potaziyamu citrate pochiza miyala yamchere wa calcium mwa odwala omwe ali ndi hypocitraturia? Kafukufuku yemwe angachitike mwachisawawa.
14. [14]Peyrot des Gachons, C., Uchida, K., Bryant, B., Shima, A., Sperry, JB, Dankulich-Nagrudny, L., Tominaga, M., Smith, AB, Beauchamp, GK,… Breslin, PA (2011). Pungency yachilendo yochokera ku maolivi osakwatiwa omwe amadziwika kuti ndi namwali imachitika chifukwa chokhazikitsa malo olandirira oleocanthal. Journal of Neuroscience: The Official Journal of the Society for Neuroscience, 31 (3), 999-1009.
15. [khumi ndi zisanu]Malo a Monell Chemical Sense Center. (2011, Januware 27). NSAID receptor yomwe imayambitsa 'kutsokomola' kwamafuta azitona ndi zina zambiri.
16. [16]Douglas, R. M., Hemilä, H., Chalker, E., D'Souza, R. R., Treacy, B., & Douglas, B. (2004). Vitamini C popewa komanso kuchiza chimfine.Cochrane Database of Systematic Reviews, (4).
17. [17]Berbert, A. A., Kondo, C. R. M., Almendra, C. L., Matsuo, T., & Dichi, I. (2005) .Kuthandizira mafuta amafuta ndi maolivi mwa odwala omwe ali ndi nyamakazi. Zakudya zabwino, 21 (2), 131-136.
18. [18]Beauchamp, G. K., Keast, R. S., Morel, D., Lin, J., Pika, J., Han, Q., ... & Breslin, P. A. (2005). Phytochemistry: Ntchito ngati Ibuprofen yamafuta owonjezera a azitona Nature, 437 (7055), 45.
19. [19]Bae, J. M., Lee, E. J., & Guyatt, G. (2009). Kudya zipatso za Citrus komanso chiopsezo cha khansa ya kapamba: kuwunika mwatsatanetsatane. Pancreas, 38 (2), 168-174.
20. [makumi awiri]Bae, J.-M., Lee, E. J., & Guyatt, G. (2008) .Citrus kudya ndi chiopsezo cha khansa m'mimba: kuwunika mwatsatanetsatane. Khansa ya m'mimba, 11 (1), 23-32.
21. [makumi awiri ndi mphambu imodzi]Mir, A. A., & Tiku, A. B. (2014). Chemopreventive and Therapy Potential of 'Naringenin,' Flavanone Yopezeka mu Zipatso za Citrus. Zakudya zabwino ndi khansa, 67 (1), 27-42.
22. [22]Meiyanto, E., Hermawan, A., & Anindyajati, A. (2012). Zachilengedwe zothandizidwa ndi khansa: zipatso za citrus flavonoids ngati mankhwala oletsa kutsekemera. Asian Pacific Journal of Cancer Prevention, 13 (2), 427-436.
23. [2. 3]Owen, R. W., Haubner, R., Würtele, G., Hull, W. E., Spiegelhalder, B., & Bartsch, H. (2004). Maolivi ndi maolivi popewera khansa European Journal of Cancer Prevention, 13 (4), 319-326.
24. [24]Owen, R.., Giacosa, A., Hull, W., Haubner, R., Spiegelhalder, B., & Bartsch, H. (2000). Mphamvu ya antioxidant / anticancer ya phenolic yomwe imasiyana ndi maolivi. European Journal of Cancer, 36 (10), 1235-1247.
25. [25]Abuznait, A. H., Qosa, H., Busnena, B. A., El Sayed, K. A., & Kaddoumi, A. (2013). Mafuta a azitona omwe amachokera ku oleocanthal amalimbikitsa chilolezo cha β-amyloid ngati njira yothanirana ndi matenda a Alzheimer's: in vitro and in vivo studies. ACS chemical neuroscience, 4 (6), 973-982.
26. [26]Martinez-Lapiscina, E.H, Clavero, P., Toledo, E., San Julian, B., Sanchez-Tainta, A., Corella, D.,… Martinez-Gonzalez, M. Á. Mafuta owonjezera amafuta a azitona komanso kuzindikira kwakanthawi: Predimed-Navarra, mayesero. Journal of Nutrition, Health & Aging, 17 (6), 544-552.
27. [27]Dai, Q., Borenstein, A. R., Wu, Y., Jackson, J. C., & Larson, E. B. (2006). Madzi azipatso ndi masamba ndi matenda a Alzheimer: Kame Project. Magazini azachipatala aku America, 119 (9), 751-759.

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