Ioli yejongilanga okanye iOli yomnquma? Yeyiphi Esempilweni?

Zininzi iimpawu zemibuzo ezingqondweni zethu malunga nokutya okunempilo. Enye yezi ioli yelanga okanye ioli yeoli usempilweni?

Zombini iioyile zinenani leenzuzo kwimpilo yethu. Into ebalulekileyo kukwazi ukuba yeyiphi ioli ekufuneka isetyenziswe kwaye nini. Ngoko xa sithelekisa ezi zimbini, ucinga ukuba yeyiphi ephumelelayo? Yeyiphi esempilweni?

Ukumisela oku, kuyimfuneko ukuthelekisa iimpawu zeoli ezimbini.

Umahluko phakathi kweoli yeoli kunye neoli yelanga 

Umxholo wamafutha

Zombini ii-oyile ziyimifuno. Icephe layo nayiphi na ioyile ijikeleze i-120 calories. Bobabini amafutha e-polyunsaturated kunye ne-monounsaturated usisityebi kwi Ezi asidi zinamafutha zinyusa i-cholesterol entle emzimbeni kwaye zehlise i-cholesterol embi.

• Ioli yejongilanga iqulethe i-linoleic acid: Ioli kajongilanga imalunga nama-65% linoleic acid ngelixa i-linoleic acid umxholo weoli yeoli yi-10%. I-Linoleic acid iphucula imisebenzi ye-neurological. Iqulethe i-omega 3 kunye ne-omega 6 fatty acids ezinciphisa ukuvutha.
• Ioli yomnquma iqulethe i-oleic acid: Oleic acidyi-monounsaturated fatty acid ecinezela ukukhula komhlaza emzimbeni. Ikhusela iiseli kwiityhefu ezikhutshwa yi-carcinogens. Kwakhona kunciphisa umthamo we-carcinogens owenziwe xa uphekwe kwinyama.

Umxholo we-Vitamin E

Ivithamin E, Yivithamini enyibilikayo enamafutha edlala indima ebalulekileyo emzimbeni wethu kwaye kufuneka idityaniswe ngokufanelekileyo ngokutya. Iyanciphisa ukubunjwa kwee-radicals zamahhala ezikhokelela ekuphuhlisweni kweentlobo ezithile zomhlaza okanye izifo ezingapheliyo. 

I-Vitamin E iphinda ithintele iingxaki ze-vascular ezifana ne-atherosclerosis, intlungu yesifuba, intlungu yomlenze ngenxa ye-vascular occlusion. Iyanciphisa iimpawu zesifo seswekile. Ivithamin E umbefuIsetyenziselwa iimeko ezifana nesifo solusu, i-cataracts.

• Umxholo we-Vitamin E weoli yelanga: Ngumthombo ocebileyo we-vitamin E. I-Vitamin E efunyenwe kwioli ye-sunflower ifunyenwe ukukhusela i-rheumatoid arthritis kunye nomhlaza wekoloni. 
• Isiqulatho seVithamin E kwioyile yomnquma: Ioyile yomnquma ikwaqulethe isixa esihle sevithamin E. Ifunyenwe kwioli efana ne-canola, i-corn okanye i-soya, i-vitamin E ikwimo ye-gamma-tocopherol, echaphazela kakubi ukusebenza kwemiphunga. zombini i-oyile ye-olivu kunye neoli ye-sunflower iqukethe i-vitamin E ngendlela ye-alpha-tocopherol, engenayo imiphumo emibi.

Umxholo we-Vitamin K

ivithamin KSisondlo esibalulekileyo esiqinisekisa ukujiya kwegazi emzimbeni. Inqanda ukopha kakhulu. Yomeleza amathambo kwaye ikhusela i-osteoporosis kubasetyhini abadala.

• Isiqulatho seVithamin K kwioli yejongilanga: yeoli kajongilanga 1 icephe iqulethe i-microgram ye-vitamin K.
• Isiqulatho seVithamin K kwioyile yomnquma:  yeoyile yeoli Icephe eli-1 liqulethe ngaphezu kwe-8 micrograms yevithamin K.

Umxholo weeminerali

I-oyile yemifuno iqulethe iiminerali ezincinci kunamafutha ezilwanyana. Umxholo wamaminerali weoli ye-sunflower kunye neoli yeoli ilandelayo; 

• Isiqulatho seminerali kwioli yejongilanga: Ekubeni ioli yemifuno, ayinayo iiminerali.
• Isiqulatho seminerali kwioyile yomnquma: Ioli yomnquma ifumaneka kwisiqhamo. Ngoko ke, iqulethe iiminerali ezininzi, nangona imilinganiselo yokulandelela. Umzekelo;

1. Inxalenye ebalulekileyo ye-hemoglobin, ehambisa ioksijini egazini demir izimbiwa.
2. Ikhusela ithoni yemisipha kunye nempilo yentliziyo potassium izimbiwa.
3. Iminerali yesodium enemisebenzi efana ne potassium.
4. Kuyimfuneko kumathambo namazinyo calcium izimbiwa.

Ioli yomnquma okanye ioli yelanga?

• Njengoko kunokubonwa kolu thelekiso lungentla, umxholo wevithamin K, i-fatty acids kunye neminerali equlethwe yioyile yomnquma iphezulu kwaye iphezulu kuneoyile kajongilanga. Ngoko ke, isempilweni. 
• Nangona ioli yeoli igcina ibhalansi ye-omega 6 fatty acids kunye ne-omega 3 fatty acids, ioli ye-sunflower inokubangela ukuba le bhalansi iphazamiseke. Ukuphazamiseka kwe-omega 3 kunye ne-omega 6 ibhalansi yeoli ibangela ukuvuvukala emzimbeni. Ukuvuvukala kukubangela izifo ezininzi ezingapheliyo. 
• Amafutha e-polyunsaturated kwi-oyile kajongilanga abangela ukuba kunuke ngokulula ngakumbi kuneoli yomnquma. 
• I-oyile yomnquma nayo inencasa yeziqhamo ngokungafaniyo neoyile kajongilanga, emdaka.

Ngokwala mazwi, ioli yeoli yomnquma ibonakala inempilo njengoko unokucinga.