Mafuta ndi amodzi mwa ma macronutrients atatu ofunikira pa moyo wa munthu ndipo amapanga gawo lalikulu la thupi lathu. Popanda mafuta, mavitamini A, D, E ndi K sangathe kuyamwa ndi thupi.
Komabe, si mafuta onse omwe ali ndi zotsatira zofanana pa thupi. mafuta owonjezera a azitona Mafuta athanzi amenewa amathandiza kulimbana ndi kupsinjika maganizo, kusintha kusinthasintha kwa maganizo, kuchepetsa kutopa m'maganizo, ngakhale kuchepa thupi.
mafutaAmapangidwa kuchokera ku chipatso cha mtengo wa azitona, chomwe mwachibadwa chimakhala ndi mafuta abwino athanzi. Pali mitundu ingapo ya mafuta a azitona pamsika, koma kafukufuku mafuta owonjezera a azitona amapindulakusonyeza kuti ndi zambiri kuposa mitundu ina.
mafuta owonjezera a azitonaAmapezedwa chifukwa cha kuchepetsedwa kochepa kwa mafuta a azitona. Mafuta a azitona amtunduwu ndiwopatsa thanzi komanso abwino kwambiri amafuta a azitona.
Kodi Mafuta a Azitona Owonjezera Amapezeka Bwanji?
Mafuta a azitona amapangidwa mwa kukanikiza azitona, zipatso za mtengo wa azitona. Njirayi ndiyosavuta kwambiri kukanikiza azitona kuti muwulule mafutawo.
Komabe, pali vuto lalikulu la mafuta a azitona. Sizophweka monga momwe timaganizira nthawi zonse. Mabaibulo ena otsika amatha kuchotsedwa pogwiritsa ntchito mankhwala kapena kuchepetsedwa ndi mafuta ena otsika mtengo.
Chifukwa chake, ndikofunikira kwambiri kupeza ndikugula mafuta oyenera a azitona.
Mafuta abwino kwambiri a azitona mafuta owonjezera a azitonandi. Imachotsedwa mwachilengedwe ndikukhazikika pamikhalidwe ina yamalingaliro monga chiyero, kukoma ndi kununkhira.
Mafuta a azitona opangidwa motere mwachilengedwe amakhala ndi kukoma kosiyana komanso amakhala ndi phenolic antioxidants, chomwe ndichifukwa chachikulu mafuta a azitona enieni amakhala opindulitsa.
Mafuta a azitona oyengedwa bwino amapezekanso, makamaka osungunulira, otenthedwa, kapenanso ochepetsedwa ndi mafuta otsika mtengo monga mafuta a soya ndi canola.
Chifukwa chake, mafuta a azitona akulimbikitsidwa, mafuta owonjezera a azitonad.Komabe, kumbukirani kuti pali chinyengo chambiri pamsika wamafuta a azitona ndipo onetsetsani kuti mwagula kuchokera ku mtundu wodalirika kapena wogulitsa.
Mtengo Wazakudya wa Mafuta Owonjezera a Azitona
mafuta owonjezera a azitona Ndi zopatsa thanzi. M'munsimu Zakudya zowonjezera 100 magalamu a mafuta owonjezera a azitona Pali:
Mafuta ochulukirapo: 13.8%
Mafuta a monounsaturated: 73% (makamaka 18 carbon atali oleic acid)
Omega 6: 9.7%
Omega 3: 0.76%
Vitamini E: 72% ya RDI
Vitamini K: 75% ya RDI
mafuta owonjezera a azitona Kuwala kowala, kumakhala ndi ma antioxidants ambiri. Zinthuzi zimagwira ntchito mwachilengedwe, ndipo zina zimathandizira kulimbana ndi matenda oopsa.
mafuta owonjezera a azitonaZina mwazinthu zazikulu za antioxidants zomwe zimapezeka mu Oleocanthalndikuteteza cholesterol ya LDL ku okosijeni. oleuropein'Dr.
Kodi Ubwino Wowonjezera Mafuta a Azitona Owonjezera Ndi Chiyani?
Muli zinthu zotsutsana ndi kutupa
Kutupa kosatha kumaganiziridwa kuti ndi chimodzi mwazomwe zimayambitsa matenda ambiri. Izi zikuphatikizapo matenda a mtima, khansa, metabolic syndrome, shuga, Alzheimer's ndi nyamakazi.
Ubwino wina wa mafuta a azitona ndi kuthekera kwake kulimbana ndi kutupa.
Mafuta ofunikira kwambiri mu mafuta a azitona wa oleic acid Pali umboni wina woti zitha kuchepetsa zolembera zotupa monga C-Reactive Protein.
Palinso kafukufuku wosonyeza kuti zinthu zomwe zili mu mafuta a azitona zimatha kuchepetsa kufotokoza kwa majini ndi mapuloteni omwe amayimira kutupa.
Matenda a mtima (matenda a mtima ndi sitiroko) ndizomwe zimayambitsa imfa padziko lonse lapansi. mafuta owonjezera a azitona Kuteteza ku matenda a mtima ndi njira zingapo:
Kutupa
Monga tafotokozera pamwambapa, mafuta a azitona amateteza kutupa, komwe ndi chizindikiro chofunika kwambiri cha matenda a mtima.
LDL cholesterol
Mafuta a azitona amateteza tinthu ting'onoting'ono ta LDL ku kuwonongeka kwa okosijeni, yomwe ndi sitepe yofunika kwambiri pa matenda a mtima.
ntchito ya endothelial
Mafuta a azitona amathandizira ntchito ya endothelin, yomwe imakhudza mitsempha yamagazi.
Magazi coagulation
Kafukufuku wina amasonyeza kuti mafuta a azitona angathandize kupewa kutsekeka kwa magazi kosafunikira, mbali zazikulu za matenda a mtima ndi zikwapu.
kutsika kwa magazi
Kafukufuku wina wa odwala omwe ali ndi vuto la kuthamanga kwa magazi adapeza kuti mafuta a azitona amachepetsa kwambiri kuthamanga kwa magazi ndikuchepetsa kufunika kwa mankhwala a magazi ndi 48%.
Amateteza ku khansa
KhansaNdi chifukwa chofala cha imfa, chodziwika ndi kukula kosalamulirika kwa maselo a thupi.
Kuwonongeka kwa okosijeni chifukwa cha ma free radicals, omwe angayambitse khansa, ndi mafuta owonjezera a azitonaali ndi ma antioxidants ambiri omwe amachepetsa kuwonongeka kwa okosijeni.
Oleic acid mu mafuta a azitona amalimbananso kwambiri ndi okosijeni ndipo ali ndi zotsatira zopindulitsa pa majini okhudzana ndi khansa.
Kafukufuku wambiri m'machubu oyesera awonetsa kuti mankhwala omwe ali mumafuta a azitona amatha kulimbana ndi khansa pama cell.
Amateteza matenda a Alzheimer's
Matenda a Alzheimer'sndi amodzi mwa matenda ofala kwambiri padziko lonse lapansi oyambitsa matenda amisala.
Mbali ina ya matenda a Alzheimer's ndi yakuti mulu wa mapuloteni otchedwa beta amyloid plaques amapanga mitsempha ina ya ubongo.
Kafukufuku wa mbewa adawonetsa kuti chinthu chomwe chili mumafuta a azitona chingathandize kuchotsa zolemberazi muubongo.
Mu kafukufuku woyendetsedwa ndi anthu, mafuta a azitona olemeretsa Zakudya za MediterraneanZasonyezedwa kuti chinanazi chimakhala ndi zotsatira zabwino pa ntchito ya ubongo ndipo zimachepetsa chiopsezo cha kuwonongeka kwa chidziwitso.
Amalepheretsa kufooka kwa mafupa
mafuta owonjezera a azitona Kugwiritsiridwa ntchito kumathandiza kupititsa patsogolo mafupa a mineralization ndi calcification. Imathandiza kuyamwa kwa calcium, vitamini yofunika kwambiri popewa kufooketsa mafupa, ndipo imalimbitsa mafupa.
Amateteza matenda a shuga komanso amachepetsa zizindikiro zake
Zizindikiro za matenda a shuga, ulusi wosungunuka kuchokera ku zipatso ndi ndiwo zamasamba, mafuta owonjezera a azitona Itha kuchepetsedwa ndi zizolowezi zamadyedwe athanzi monga mafuta a monounsaturated.
Imathandizira kuwongolera shuga m'magazi ndikuwongolera chidwi cha insulin. Zakudya za ku Mediterranean zokhala ndi mafuta a azitona owonjezera amachepetsa chiopsezo cha matenda a shuga a mtundu wachiwiri ndi pafupifupi 50 peresenti poyerekeza ndi zakudya zopanda mafuta.
Amathandiza kuchepetsa thupi
mafuta owonjezera a azitonandi mafuta odzaza ndi michere yomwe imakuthandizani kuti muzimva bwino. Komanso mafuta owonjezera a azitonaImalimbikitsa gastrocolic reflex kutithandiza kugaya chakudya chomwe timadya.
Amateteza ku khansa yapakhungu
Pamodzi ndi zakudya zaku Mediterranean, kudya mafuta owonjezera a azitonaAmanenedwa kuti athandizire kupewa khansa yapakhungu yowopsa, khansa yapakhungu. mafuta owonjezera a azitonaMa antioxidant ake amathandizira kuthana ndi oxidation kuchokera kudzuwa.
Ubwino Wowonjezera Wamafuta a Azitona Patsitsi
Imalimbikitsa kukula kwa tsitsi
Kuthothoka tsitsi Ndi vuto limene anthu ambiri amakumana nalo. Kuchotsa vutoli ndi kulimbitsa tsitsi, nthawi zonse ntchito kwa tsitsi. mafuta owonjezera a azitona ziyenera kugwiritsidwa ntchito.
mafuta owonjezera a azitona Ili ndi zomwe zili zoyenera kuti tsitsi limerenso ndipo lingagwiritsidwe ntchito moyenera ndi amuna ndi akazi omwe amataya tsitsi.
Kutentha pang'ono kumutu, kumutu kwa tsitsi ndi nsonga za tsitsi mafuta owonjezera a azitona gwiritsani ntchito. Sonkhanitsani tsitsi lanu, kuphimba ndi kapu ndikudikirira kwa mphindi 20. Kenako pang'onopang'ono shampu tsitsi lanu mwachizolowezi ndi ntchito conditioner.
Angagwiritsidwe ntchito kutikita scalp
Chifukwa cha kuchuluka kwa kuwonongeka kwa chilengedwe ndi zinthu zina zachilengedwe, dandruff lakhala vuto lofala masiku ano. mafuta owonjezera a azitona Zimathandiza kuchiza matendawa.
kutentha pang'ono kumutu mwanu mafuta owonjezera a azitona Pakani ndikusisita scalp ndi mafuta kwa mphindi 15. Mafuta a azitona ali ndi machiritso achilengedwe a dandruff. Pamene kuuma kumachoka pogwiritsa ntchito mafuta a azitona, momwemonso dandruff imachoka.
