Chii chinonzi Omega 9, Ndezvipi Zvikafu Zvirimo, Ndezvipi Zvakanakira?

Omega 9 fatty acidKana yakatorwa muchiyero chakakodzera ine omega 6 uye omega 3 fatty acids, inogona kubatsira kudzivirira chirwere, kukurumidza metabolism, uye kubatsira kuchengetedza hutano hwecholesterol mazinga nekudzikisa inokuvadza LDL cholesterol uye kusimudza inobatsira HDL cholesterol mazinga.

Maererano netsvakurudzo, omega 9, Inogona kubatsira kuvandudza hutano hwekuziva, asiwo inodzora kushanduka kwemafungiro.

Chii chinonzi Omega 9 Fatty Acids?

Omega 9 fatty acidsInobva kumhuri yemafuta asina kukwana, anowanzo kuwanikwa mumafuta emiriwo nemhuka.

Aya mafuta acids anonziwo oleic acid kana monounsaturated mafuta uye anowanzo kuwanikwa mumafuta emiriwo akadai semafuta ecanola, safflower oil, olive oil, mustard oil, hazelnut oil nealmond oil. 

Nekudaro, kusiyana neomega 3 uye omega 6 fatty acids, omega 9 mafuta acids inogona kugadzirwa nemuviri, zvinoreva kuti kudiwa kwekuwedzera hakuna kukosha seyakakurumbira omega 3. 

Chii chinonzi Omega 9?

Vanhu vazhinji vanotenda kuti mafuta ese akaipa kwavari, asi ichi hachisi chokwadi sezvo mafuta anodiwa kuti miviri yedu ishande zvakanaka. 

Kune marudzi akasiyana-siyana emafuta, mamwe akaipa kune hutano hwedu uye mamwe anokosha kuti abatsire kuchengetedza mabasa anokosha.

Mhando mbiri dzemafuta akazara uye asina kuzara mafuta. Kuwanda kwemafuta akazara atinowana kubva muchikafu kwakaipa kune hutano.

Rudzi rwakanyanya unsaturated yemafuta ndiyo inonyanya kubatsira kune hutano, imwe yacho omega 9 fatty acidd.

Iyo imafuta asina unsaturated akakamurwa se monounsaturated fatty acid. Uyezve oleic acid uye inowanikwa mumafuta omuorivhi.

Omega 3 fatty acids Ndiwo mafuta akawandisa mumasero emuviri. Nokudaro, zvakakosha kuwana huwandu hwehutano hweiyi mafuta acid kubva pakudya.

Omega 9 fatty acids Kusiyana neomega 6, muviri wedu unogona kuigadzira kusvika pamwero wakati, saka omega 9 haidi kuwedzerwa nekudya.

Ndeapi Mabhenefiti eOmega 9 Fatty Acids?

Omega 9Kana ichidyiwa uye ichigadzirwa zvine mwero, inobatsira moyo, uropi uye hutano hwese. Kuno kune hutano omega 9 mafuta acidsmabhenefiti e…

Inopa simba, inoderedza kutsamwa uye inovandudza mafungiro

inowanikwa muoleic acid omega 9 mafuta acids Inogona kubatsira kuwedzera simba, kuderedza kutsamwa, nekuvandudza mafungiro. 

Mhando yemafuta atinodya inogona kushandura cognitive basa, maererano nezvidzidzo zvekuita kwemuviri uye shanduko yemafungiro.

Chidzidzo chacho chakagumisa kuti kushandisa oleic acid kwakabatana nekuwedzera kwekuita kwemuviri, kuwanikwa kwesimba guru, uye kunyange kutsamwa kushoma. 

Inobatsira kuchengetedza hutano hwemwoyo

Varwere veshuga vanogona kubatsirwa neaya ane hutano mafuta acids sezvo anogona kubatsira kudzora shuga yeropa.

Sezvo inogona kuvandudza kugadzirwa kwecholesterol yakanaka mumuviri, omega 9 mafuta acidsZvinogona kutaurwa kuti zvinobatsira kune yemwoyo.

Zvidzidzo, omega 9 mafuta acidsyakaratidza kuti inogona kubatsira kuderedza njodzi yechirwere chemwoyo uye sitiroko. 

Omega 9 Inobatsira hutano hwemoyo nekuti omega 9Yakaratidzwa kuwedzera HDL cholesterol (yakanaka cholesterol) uye yakaderera LDL cholesterol (yakaipa cholesterol). 

Izvi zvinogona kubatsira kubvisa plaque buildup mutsinga, iyo yatinoziva seimwe yezvinokonzera kurwisa kwemoyo uye sitiroko.

Inodzivirira kukura kwe adrenoleukodystrophy

Omega 9Zvinotendwa kuti zvinodzivisa kukura kwe adrenoleukodystrophy. Ichi chimiro chirwere chemajini chinoratidzwa nekurasikirwa kwemyelin.

Myelin ndiyo ine mafuta inovhara masero europi, uye myelin inokuvara kana mafuta acids akaungana akaapoteredza. Inogona kukonzera pfari uye hyperactivity.

Zvinokonzerawo matambudziko mukunzwisisa kutaura uye kusanzwa mirairo yemashoko.

Zvinokanganisa hutano hwekubereka

Zvakakosha kuve nehuwandu hwakanaka hwemafuta acids mumuviri usati wabata pamuviri. Hunokosha pakukura kweuropi, ziso uye mwoyo wemwana.

Vanotopa kutenderera kweropa kuri nani munhengo dzechirume dzekubereka.

Inoderedza cholesterol level

Iyo yakakwana yekuwedzera yekudzikisa iyo yakaipa cholesterol inokonzera matambudziko akasiyana ehutano akadai sesitiroko uye kurwisa kwemoyo mumuviri. omega 9 ane level.

yakakwana mumuviri wedu. omega 9 Cholesterol level ichaongororwa.

Nutritionists vanocherechedza kuti kudya kudya kunovaka muviri, kusanganisira nzungu, bhinzi, uye mashizha ane mashizha, zvinogona kuvandudza hutano hwese mukurwisa nyaya dzecholesterol.

Inodzora kuzvimba munhengo dzemuviri

Izvo zvinodikanwa kushandisa omega 9 zuva nezuva, sezvo ichinyatso kudzora kuzvimba.

Imwe ongororo ichangobva kuitwa yakaratidza kuti kuzvimba kunogona kukuvadza zvakakomba nhengo dzemuviri kana kukasarapwa nenguva.

Inodzivirira hutano hwevascular

Kuoma kwetsinga kunobatsira zvakanyanya kune sitiroko uye zvimwe zvirwere zvemoyo.

Nutritionists vanokurudzira kutsiva chikafu chakagadzikiswa nechikafu chekudya kudzivirira kuoma kwetsinga.

Ongororo dzakasiyana-siyana dzakagumisa kuti tsinga dzeropa dzisina hutano dzinokonzerawo chirwere ichi. Neizvi kudya omega 9inogona kudzivirira zvinobudirira hutano hwetsinga.

Inosimbisa immune system

Omega 9 Kutora kwayo inzvimbo inoshanda yekusimbisa immune system. Kusadzivirirwa kwakasimba kunogona kusiya muviri uchinetseka kune zvakasiyana-siyana zvehutano zvinhu, zvikuru uye zvidiki, senge masero egomarara, mahara radicals, uye utachiona hunotapukira.

Uyezve, kuvandudzwa kwesimba rekudzivirira muviri kunowedzerawo mwero wemetabolism. Hazvingave zvakaipa kutaura kuti mafuta akanaka anodzivirira hutano hwese hwemuviri, kusanganisira immune system.

Inobatsira kudzivirira chirwere cheshuga

Kunyangwe chikafu chevanhu vane chirwere cheshuga chakavakirwa pazvikafu zvekudya, omega 9Vanofanirawo kuedza kuisanganisira muzvokudya zvavo zvenguva dzose.

Omega-9 fatty acid, insulin kuramba zvakakosha kuderedza njodzi yakabatana nayo Muchiitiko ichi, muviri hautore insulini, inogara ichigadzirwa, izvo zvinozopedzisira zvakonzera Type II chirwere cheshuga.

njodzi yechirwere, omega 9 Iwe unogona kuichengeta pasi pekutonga nerubatsiro rwayo.

Inodzora kuwedzera kudya

kudyisachingava chiratidzo chechinetso choutano chingava chakakomba. Kunze kweizvi, inoonekwawo sechikonzero chekurema.

Nepo omega 9 fatty acids ine mukana wekudzora kuwedzera kudya, chete omega 9 fatty acid Munhu haafaniri kuvimba nechikafu chakapfumiswa nacho

Zvakakosha kubvunza nyanzvi yezvehutano uye kuona dambudziko chairo.

Inobatsira kuwedzera uremu

Omega 9 fatty acids Iwo makemikari akasiyana-siyana. Vatambi vakawanda vanotsvaka kuwedzera uremu munguva pfupi. omega 9 inopedza.

Omega 9 fatty acidIwe unogona kuisanganisira mukudya kwako kuti uwane mapaundi mashomanana. Zvakare, kuwana rubatsiro rwenyanzvi usati waedza kunogona kukudzivirira kubva kune chero mhedzisiro.

Kukuvadza Kwekushandisa Yakawandisa Omega 9 Fat

Zvakawandisa omega 9 fatty acidKushandisa kana mhando isiriyo omega 9 kushandiswa zvinogona kukonzera zvinetso zvakakomba zveutano.

Usati washandisa zvinowedzera, yeuka kuti muviri wedu unogona kugadzira mafuta acids pachawo.

erucic acid

Erucic asidhi zvakare monounsaturated. omega 9 fatty aciduye yakawanikwa kubatsira kurwisa Alzheimer's.

Nekudaro, kuwanda kweiyi acid, kunowanikwa muSpanish cuisine, kunogona kukonzera mavanga kunge mavanga anogona kugara kwemakore.

Thrombocytopenia, iyo inokonzera kuvhara kweropa, chiratidzo chechirwere. Iyi asidi inogonawo kuva yakaipa kune vanhu vanogamuchira chemotherapy.

Oleic acid

Iyo ine monounsaturated omega 9 fatty acidndiyo yakajairika chimiro che; Iyo inonyanya kufarirwa yeiyi fatty acid imafuta omuorivhi.

Izvo zvave zvichibatanidzwa nekukonzera gomarara rezamu mumadzimai. Kunyangwe hukama uhu husina kuratidzwa nesainzi, vakadzi vari panjodzi huru kune mamwe marudzi egomarara rezamu vanofanirwa kungwarira.

Mead Acid

Inonyanya kuwanikwa mubvudzi uye cartilage, pamwe chete nedzimwe nyama dzisingadhuri. Mead acid ndiyo imwe monounsaturated compound inogona kukonzera kuzvimba mumajoini. omega 9 fatty acidd.

Kuzvimba kwakaonekwa kuti ndiko kunokonzera zvirwere zvakawanda zvisingaperi.

Kemikari, asidhi iyi inenge yakaita searachidonic acid, inogona kukonzera marwadzo, kukonzeresa kugwamba kweropa, uye kuparadza matishu ane hutano ekudzivirira kwemuviri, pakati pemamwe matambudziko anokonzerwa nekuzvimba, sekusimudza BP.

 Ndezvipi Zvokudya Zvine Omega 9?

Omega 3 uye omega 6 fatty acids inonyanya kutsvakwa nekuti miviri yedu haigone kuaburitsa yega ndosaka ichinzi "yakakosha". Iwo anowanzo kutorwa kubva muzvirimwa nemafuta ehove.

Muviri wedu uri woga omega 9 mafuta acids inogona kuburitsa, saka hapana chikonzero chekuwedzeredza.

iyo inonzi oleic acid omega 9 mafuta acids mafuta omuorivhi, maorivhi, avocado, mafuta ezuva, almond uye almond mafutainogona kuwanikwa musesame mafuta, pistachios, cashews, hazelnuts uye macadamia nzungu.

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Zvokudya zvine Omega 9Ndinodya nguva dzose here?