Oleic acid ne mai fatty acid da aka fi samu a cikin mai kayan lambu kuma an san yana da tasiri mai yawa akan lafiya. Wannan acid yana da yawa a cikin man kayan lambu, musamman man zaitun, kuma yana da fa'idodi da yawa ga lafiyar ɗan adam. Oleic acid yana da tasiri kamar kaddarorin antioxidant, yuwuwar rage haɗarin cututtukan zuciya, da daidaita matakan cholesterol na jini. A cikin wannan labarin, za mu tattauna amfanin oleic acid da abin da ya kunsa.
Menene Oleic Acid?
Oleic acid yana daya daga cikin fatty acid kuma ana samunsa sau da yawa a cikin kayan lambu da mai. Wannan fatty acid, wanda tsarin sinadarainsa shine C18H34O2, yana ƙunshe da atom ɗin carbon guda ɗaya tare da haɗin gwiwa biyu.
Oleic acid, yawanci zeytinyaäÿä ±Fatty acid ne da ake samu a ciki Bugu da kari, ana samunsa a cikin man hazelnut, man avocado, man canola, man sesame da man sunflower. A cikin tushen dabba, ana samun shi a cikin naman sa da naman alade.
Hakanan ana iya samar da wannan fatty acid a wajen tushen abinci. Ana amfani da shi musamman a cikin sabulu da kayan kwalliya. Ruwa ne mai haske, fari ko rawaya kuma yana da ƙamshi mai siffa. Domin ana fi son fatty acid akai-akai wajen dafa abinci da kayan kwalliya, galibi ana kiransa “mai kyau mai kyau”.
Oleic acid wani muhimmin bangaren abinci ne kuma muhimmin bangare ne na daidaitaccen abinci. Sai dai yawan shan mai da ke dauke da wannan acid mai kitse na iya haifar da kiba da sauran matsalolin lafiya. Don haka, ya kamata a sha shi daidai da daidaito.
Menene Oleic Acid Ake Amfani dashi?
Ɗaya daga cikin mahimman abubuwan da ke tattare da oleic acid shine cewa yana tallafawa lafiyar zuciya. Bincike ya nuna cewa oleic acid yana rage hawan jini kuma yana fadada hanyoyin jini. Don haka, yana da tasirin kariya daga cututtukan zuciya kamar bugun zuciya da bugun jini.
Bugu da kari, oleic acid yana tallafawa lafiyar ido. Ta hanyar karuwar jini zuwa kwayar ido, yana rage yawan damuwa a cikin ido kuma yana kare lafiyar ido. Wannan yana taimakawa hana cututtukan hangen nesa da suka shafi shekaru.
Oleic acid kuma yana ƙarfafa tsarin rigakafi kuma yana rage kumburi. Godiya ga kaddarorin antioxidant, yana yaki da radicals kyauta kuma yana kare jiki daga cututtuka.
Oleic acid, wanda kuma yana da mahimmanci don kula da nauyi mai kyau, yana ba da jin dadi kuma yana sarrafa ci. Don haka, amfani da mai da ke da sinadarin oleic acid, kamar man zaitun, yana taimakawa wajen sarrafa nauyi.
Oleic acid kuma an san yana da amfani ga lafiyar fata. Yana ciyarwa da sabunta fata godiya ga abubuwan da ke damun sa. Hakanan yana rage jajayen fata da haushi tare da tasirin maganin kumburi.
Oleic acid fatty acid ne mai monounsaturated tare da atom ɗin carbon mai ɗaure biyu. Abu ne da ake yawan amfani da shi wajen dafa abinci kuma yana da fa'idojin kiwon lafiya da yawa. Wasu kaddarorin oleic acid sune:
Oleic acid ne monounsaturated fatty acid cewa yana da yawa amfanin kiwon lafiya. Yana tallafawa lafiyar zuciya ta hanyar haɓaka cholesterol mai kyau (HDL), yana rage mummunan cholesterol (LDL) kuma yana taimakawa rage hawan jini.
Yana da abubuwan hana kumburi kuma yana rage kumburi a cikin jiki. Sabili da haka, yana taimakawa wajen maganin cututtuka masu kumburi na kullum.
Oleic acid yana da sakamako mai laushi ga fata. Yana ƙarfafa shingen fata, yana hana asarar danshi na fata da kuma moisturizes bushe fata. Bugu da ƙari, oleic acid yana rage tasirin free radicals akan fata godiya ga kaddarorin antioxidant.
Oleic acid yana da kaddarorin antioxidant. Wannan yana taimakawa hana lalacewar tantanin halitta ta hanyar rage danniya na oxidative da ke haifar da free radical molecules a cikin sel. Har ila yau, yana kiyaye fata ƙuruciya da lafiya.
Oleic acid yana da tasirin rigakafin cutar kansa, yana hana haɓakar ƙwayoyin cutar kansa kuma yana iya hana samuwar cutar kansa, a cewar wasu bincike. Nazarin ya nuna cewa oleic acid na iya samun tasirin kariya daga wasu nau'ikan ciwon daji kamar kansar nono, ciwon prostate da kansar hanji.
Menene Amfanin Oleic Acid?
Oleic acid yana ba da fa'idodi da yawa ga jikin ɗan adam kuma yana da tasiri mai kyau akan lafiya. Anan akwai fa'idodin oleic acid…
1. Lafiyar zuciya
Oleic acid yana da matukar muhimmanci ga lafiyar zuciya. Bincike ya nuna cewa oleic acid yana rage matakan cholesterol kuma yana rage haɗarin cututtukan zuciya. A lokaci guda, oleic acid yana rage plaque a cikin arteries, rage karfin jini da kuma hana cututtukan zuciya.
2.Yana rage kumburi
Oleic acid yana rage yawan damuwa ta hanyar rage kumburi a cikin jiki. Wannan yana ba da fa'idodi a cikin kula da yanayin kumburi irin su rheumatoid amosanin gabbai da cututtukan hanji na yau da kullun.
3.Tsarin ciwon suga
An samo Oleic acid don taimakawa wajen daidaita matakan sukari na jini. Saboda haka, yana da tasiri mai mahimmanci ga masu ciwon sukari. Oleic acid yana hana hawan jini insulin juriyaYana rage ciwon sukari kuma yana taimakawa wajen sarrafa ciwon sukari.
4. Lafiyar fata
Oleic acid yana ba da fa'idodi da yawa ga fata. Oleic acid, wanda ke da kaddarorin gyare-gyare, yana moisturizes da kuma ciyar da fata. A lokaci guda kuma, tun da yake yana da wadata a cikin antioxidants, yana jinkirta tsufa na fata kuma yana rage layi da wrinkles akan fata.
5. Lafiyar kwakwalwa
Oleic acid yana taka muhimmiyar rawa a lafiyar kwakwalwa. Nazarin ya nuna cewa oleic acid yana da tasirin kariya akan ƙwayoyin jijiya kuma yana rage haɗarin cututtukan neurodegenerative kamar Alzheimer's.
6. Lafiyar kashi
Oleic acid yana tallafawa lafiyar kashi ta hanyar ƙara yawan ƙwayar calcium. Domin, osteoporosis Yana rage haɗari kuma yana ƙara yawan kashi.
Bincike ya nuna cewa oleic acid ya kamata ya zama wani ɓangare na abinci a cikin ulcerative colitis, tare da omega 3 fatty acids.
8. Yana taimakawa wajen yakar cutar daji
Oleic acid wani maganin antioxidant ne wanda ke hana damuwa na oxidative, wanda ke haifar da yanayin kiwon lafiya da dama, ciki har da ciwon daji. Bincike ya nuna cewa wannan acid yana da tasiri mai amfani akan hanyoyin ciwon daji. Domin yana taka rawa wajen kunna hanyoyi daban-daban na ciki wadanda ke taka rawa wajen bunkasa kwayoyin cutar daji. Yana inganta mutuwar kwayoyin cutar daji.
Menene amfanin Oleic acid ga fata?
Oleic acid acid fatty acid ne da ake samu a dabi'a a cikin mai da kayan lambu da yawa kuma yana ba da fa'idodi da yawa ga fatar mu. Ga amfanin oleic acid ga fata:
Tasirin danshi: Oleic acid yana aiki azaman mai damshi wanda ke shiga cikin fata sosai. Yana taimakawa wajen ƙarfafa shingen fata kuma yana taimakawa fata ta riƙe danshi. Wannan yana sa fata ta yi haske da lafiya.
Antioxidant Properties: Oleic acid yana da kaddarorin antioxidant kuma yana kare ƙwayoyin fata daga radicals kyauta. Free radicals sune kwayoyin da zasu iya hanzarta tsufa na fata kuma suna haifar da matsalolin fata iri-iri. Abubuwan antioxidant na oleic acid suna sa fata ƙarami da lafiya.
Tasirin hana kumburi: Oleic acid yana da tasirin anti-mai kumburi mai laushi lokacin amfani da fata. Yana taimakawa rage kumburi da hangula akan fata. Yana da manufa mai mahimmanci ga waɗanda ke da fata mai laushi.
Maganin kurajen fuska: Oleic acid kuma yana taimakawa wajen magance kuraje. Yana rage maiko fata da matsalolin toshewar pores. Yana kuma rage kumburin fata da kuma haskaka bayyanar kurajen fuska.
Tasirin hana tsufa: Oleic acid wani sinadari ne wanda zai iya taimakawa wajen rage alamun tsufa a fata. Yana rage bayyanar wrinkles, yana ƙara haɓakar fata kuma yana ba da ƙarfi ga fata.
Abin da ke cikin Oleic Acid?
Oleic acid fatty acid ne wanda bai cika ba kuma ana samunsa a wurare daban-daban. Cin abinci da ke ɗauke da wannan fatty acid yana da mahimmanci ga lafiyar mu. To, menene oleic acid da ake samu a ciki?
Man zaitun:Man zaitun yana da wadataccen sinadarin oleic acid kuma yana daya daga cikin mafi kyawun tushen abinci mai gina jiki. Musamman man zaitun na musamman yana dauke da sinadarin oleic acid.
Avocado:avocado'Ya'yan itãcen marmari ne wanda ya shahara da abun ciki na oleic acid. An san shi da abokantaka na zuciya saboda yana dauke da kitse masu lafiya.
Almond:AlmondKwaya ce mai dauke da oleic acid da sauran fatty acid masu lafiya. Hakanan yana da wadatar fiber, furotin da sauran sinadarai.
Gano: Hazelnuts suna da wadataccen abun ciki na mai kuma sun ƙunshi oleic acid. Bugu da ƙari, hazelnuts sune tushen tushen bitamin da ma'adanai.
Man sunflower: Man sunflower yana daya daga cikin mai kayan lambu mai yawan sinadarin oleic acid. Duk da haka, tun da yake yana da babban abun ciki mai kitse, yakamata a cinye shi daidai gwargwado.
Kifi: Wani tushe mai dauke da oleic acid shine kifi kifiıshine. Bugu da ƙari, salmon yana da wadata a cikin omega-3 fatty acids kuma yana tallafawa lafiyar zuciya.
Yanzu bari mu dubi adadin acid ɗin da ya ƙunshi jimillar kitsen abinci mai ɗauke da adadi mai yawa na oleic acid:
Man zaitun: 80 bisa dari
Man almond: 80 bisa dari
Kwaya: 79 bisa dari
Man apricot: 70 bisa dari
Man avocado: kashi 65 zuwa kashi 70 cikin dari
Walnuts: 65 bisa dari
Almonds: 62 bisa dari
Macadamia kwayoyi: 60 bisa dari
Cashews: 60 bisa dari
Cuku: 58 bisa dari
Naman sa: 51 bisa dari
Man almond mai dadi: kashi 50 zuwa kashi 85 cikin dari
Qwai: kashi 45 zuwa kashi 48
Man Argan: 45 bisa dari
Man Sesame: 39 bisa dari
Madara: kashi 20
Man sunflower: 20 bisa dari
Kaza: 17 bisa dari
Man inabi: 16 bisa dari
Menene illar Oleic Acid?
Oleic acid shine mai lafiyayyen kitse da ake samu a cikin abinci na yau da kullun da daidaitacce. Duk da haka, an san cewa yana iya haifar da wasu sakamako masu illa lokacin cinyewa da yawa. Ga abin da kuke buƙatar sani game da illolin oleic acid:
Hadarin kiba: Oleic acid shine kitse mai yawan kuzari. Yana iya haifar da kiba idan an sha shi da yawa. Yin amfani da abinci mai ɗauke da adadi mai yawa na oleic acid yana ƙara haɗarin kiba a cikin abinci mai yawan kalori. Sabili da haka, yana da mahimmanci a cinye daidaitaccen abinci mai ɗauke da oleic acid.
Hadarin cututtukan zuciya: Oleic acid yana da tasiri mai kyau akan lafiyayyen zuciya, amma yawan amfani da shi zai iya haifar da haɓakar matakan cholesterol na jini kuma yana ƙara haɗarin cututtukan zuciya.
Matsalolin narkewar abinci: Yawan shan oleic acid na iya haifar da ciwon ciki kuma, a lokuta masu tsanani, yana haifar da gudawa.
Matsalolin fata: Yawan adadin oleic acid na iya haifar da matsalar fata. Yana iya ba da gudummawa ga ƙarar kuraje ko samuwar pimple.
Tsarin rigakafi: Oleic acid na iya shafar ayyukan yau da kullun na tsarin rigakafi. Yawan cin abinci yana iya raunana garkuwar jiki daga cututtuka.
Ana buƙatar amfani da yawa don waɗannan illolin su faru. Oleic acid da aka samu daga tushen halitta a cikin daidaitaccen abinci gabaɗaya yana da tasiri mai kyau akan lafiyar mu.
A sakamakon haka;
Amfanin Oleic acid yana shafar lafiyar mu. Yana da sakamako masu kyau da yawa, kamar inganta lafiyar zuciya, rage kumburi, rage matakan cholesterol da tallafawa aikin kwakwalwa. Yin amfani da abinci mai ɗauke da oleic acid yana da mahimmanci don rayuwa mai kyau.
