Ziziphi iiNzuzo zeOleic Acid? Yintoni equlathe iOleic Acid?

I-Oleic acid yi-asidi enamafutha edla ngokufumaneka kwi-oyile yemifuno kwaye yaziwa ngokuba neziphumo ezininzi ezilungileyo kwimpilo. Le asidi ininzi kwioli yemifuno, ngakumbi ioli yeoli, kwaye ineenzuzo ezininzi kwimpilo yabantu. I-Oleic acid ineempembelelo ezinjengeepropathi ze-antioxidant, ezinokunciphisa umngcipheko wezifo zentliziyo, kunye nokulinganisa amanqanaba e-cholesterol yegazi. Kweli nqaku, siza kuxubusha iingenelo ze-oleic acid kunye nento equletheyo.

Yintoni iOleic Acid?

I-Oleic acid yenye yee-acids ezinamafutha kwaye ifumaneka rhoqo kwimifuno kunye ne-oyile yezilwanyana. Le asidi enamafutha, ifomyula yayo yeekhemikhali yiC18H34O2, iqulethe i-athomu yekhabhoni enye ene-double bond.

Oleic acid, kakhulu i-oyile ye-olivuYi-asidi enamafutha afunyenwe kuyo Ukongeza, ikwafumaneka kwioli yehazelnut, ioyile yeavocado, ioli yecanola, ioyile yesesame kunye neoli yejongilanga. Kwimithombo yezilwanyana, ifumaneka kwinyama yenkomo kunye namanqatha ehagu.

Le asidi enamafutha inokuveliswa ngaphandle kwemithombo yokutya. Isetyenziswa kakhulu kwisepha kunye neemveliso zokuthambisa. Lulwelo olucacileyo, olumhlophe okanye olutyheli kwaye lunevumba elibonakalayo. Ngenxa yokuba i-asidi enamafutha ethandwa rhoqo ekuphekeni nakwizinto zokuthambisa, ihlala ibizwa ngokuba "ngamafutha alungileyo".

I-Oleic acid yinxalenye yesondlo esibalulekileyo kunye nenxalenye eyimfuneko yokutya okunesondlo. Nangona kunjalo, ukusetyenziswa ngokugqithiseleyo kweoli equkethe le asidi enamafutha kunokukhokelela ekutyebeni kunye nezinye iingxaki zempilo. Ngoko ke, kufuneka isetyenziswe ngendlela elinganayo nelinganayo.

Yintoni eyenza iOleic Acid?

• Enye yezona zinto zibalulekileyo ze-oleic acid kukuba ixhasa impilo yentliziyo. Uphononongo lubonisa ukuba i-oleic acid ithoba uxinzelelo lwegazi kwaye ivule imithambo yegazi. Ngaloo ndlela, inefuthe elikhuselayo kwizifo ze-cardiovascular ezifana nesifo senhliziyo kunye ne-stroke.
• Ukongeza, i-oleic acid ixhasa impilo yamehlo. Ngokunyusa ukuhamba kwegazi kwi-retina, kunciphisa uxinzelelo lwe-oxidative kwiso kwaye ikhusela impilo yamehlo. Oku kunceda ukuthintela ukuphazamiseka kokubona okunxulumene nobudala.
• I-Oleic acid nayo yomeleza amajoni omzimba kwaye inciphisa ukudumba. Ngombulelo kwiipropathi zayo ze-antioxidant, ilwa neeradicals zamahhala kwaye ikhusela umzimba kwizifo.
• Iasidi yeOleic, ekwabalulekile kulawulo lobunzima obunempilo, inika imvakalelo yokuhlutha kwaye ilawula umdla wokutya. Ngoko ke, ukusetyenziswa kweoli equkethe i-oleic acid, njengeoli yeoli, inceda ukulawula ubunzima.
• I-Oleic acid yaziwa ngokuba luncedo kwimpilo yolusu. Iyondla kwaye ihlaziye ulusu ngenxa yeempawu zayo zokuthambisa. Kwakhona kunciphisa ubomvu besikhumba kunye nokucaphuka kunye nefuthe layo elichasayo.

Zeziphi iiPropati zeOleic Acid?

Iasidi yeOleic yi-monounsaturated fatty acid ene-athomu yekhabhoni edityaniswe kabini. Yikhompawundi esetyenziswa rhoqo ekuphekeni kwaye ineenzuzo ezininzi zempilo. Ezinye iimpawu ze-oleic acid zezi:

• I-Oleic acid yi-monounsaturated fatty acid enezibonelelo ezininzi zempilo. Ixhasa impilo yentliziyo ngokunyusa i-cholesterol elungileyo (HDL), inciphisa i-cholesterol embi (LDL) kwaye inceda ukuthoba uxinzelelo lwegazi.
• Inezixhobo ezichasayo kunye nokunciphisa ukuvuvukala emzimbeni. Ngoko ke, inceda kunyango lwezifo ezingapheliyo ezivuthayo.
• I-Oleic acid inefuthe lokuthambisa ulusu. Yomeleza umqobo wolusu, ikhusela ukulahleka kokufuma kwesikhumba kwaye ithambisa ulusu olomileyo. Ukongeza, i-oleic acid inciphisa imiphumo yeeradicals zasimahla eluswini ngenxa yeempawu zayo ze-antioxidant.
• I-Oleic acid ineempawu ze-antioxidant. Oku kunceda ukukhusela umonakalo weseli ngokunciphisa uxinzelelo lwe-oxidative olubangelwa ii-molecule zamahhala kwiiseli. Ikwagcina ulusu luselula kwaye lusempilweni.
• Iasidi ye-Oleic ineziphumo zokuchasa umhlaza, inqanda ukukhula kweeseli zomhlaza kwaye inokuthintela ukwenziwa komhlaza, ngokutsho kolunye uphando. Uphononongo lubonisa ukuba i-oleic acid inokuba nefuthe elikhuselayo kwiintlobo ezithile zomhlaza ezifana nomhlaza wamabele, umhlaza wedlala lesidoda kunye nomhlaza wamathumbu.

Ziziphi iiNzuzo zeOleic Acid?

I-Oleic acid ibonelela ngeenzuzo ezininzi kumzimba womntu kwaye ineziphumo ezilungileyo kwimpilo. Nalu uncedo lwe-oleic acid…

1.Impilo yentliziyo

I-Oleic acid ibaluleke kakhulu kwimpilo yentliziyo. Uphononongo lubonise ukuba i-oleic acid yehlisa amanqanaba e-cholesterol kwaye iyanciphisa ingozi yesifo senhliziyo. Kwangaxeshanye, i<em>oleic acid iyanciphisa i<em>plaque emithanjeni, ithobe uxinzelelo lwegazi nokuthintela isifo sentliziyo.

2.Yehlisa ukuvuvukala

I-Oleic acid inciphisa uxinzelelo lwe-oxidative ngokunciphisa ukuvuvukala emzimbeni. Oku kubonelela ngeenzuzo kunyango lweemeko ezivuthayo ezifana ne-rheumatoid arthritis kunye nesifo esingapheliyo sokuvuvukala kwamathumbu.

3.Ulawulo lweswekile yegazi

I-Oleic acid ifunyenwe ukunceda ukulawula amanqanaba eswekile yegazi. Ngoko ke, inempembelelo ebalulekileyo kwizigulane zesifo seswekile. I-Oleic acid ikhusela ukuguquguquka kweswekile yegazi ukumelana ne-insulinInciphisa isifo seswekile kwaye inceda ukulawula isifo seswekile.

4.Impilo yesikhumba

I-Oleic acid ibonelela ngeenzuzo ezininzi eluswini. I-Oleic acid, eneempawu zokuthambisa, ithambisa kwaye yondla ulusu. Ngelo xesha, ekubeni isityebi kwi-antioxidants, ilibazisa ukuguga kwesikhumba kwaye inciphisa imigca kunye nemibimbi eluswini.

5.Impilo yengqondo

I-Oleic acid idlala indima ebalulekileyo kwimpilo yengqondo. Uphononongo lubonise ukuba i-oleic acid inefuthe elikhuselayo kwiiseli zemithambo-luvo kwaye inciphisa umngcipheko wezifo ze-neurodeergenerative ezifana ne-Alzheimer's.

6. Impilo yamathambo

I-Oleic acid ixhasa impilo yamathambo ngokunyusa ukufunxa kwecalcium. Ngokuba, osteoporosis Iyanciphisa umngcipheko kwaye inyuse ukuxinana kwamathambo.

7.Izilonda zesilonda

Uphando lubonisa ukuba i-oleic acid kufuneka ibe yinxalenye yokutya kwi-ulcerative colitis, kunye ne-omega 3 fatty acids.

8. Inceda ukulwa nomhlaza

I-Oleic acid yi-antioxidant ekhusela uxinzelelo lwe-oxidative, olukhokelela kwinani leemeko zempilo, kuquka nomhlaza. Uphando lubonisa ukuba le asidi ineempembelelo ezintle kwiinkqubo zomhlaza. Ngenxa yokuba idlala indima ekusebenzeni kweendlela ezahlukeneyo ze-intracellular ezidlala indima ekuphuhlisweni kweeseli zomhlaza. Ikhuthaza ukufa kweeseli zomhlaza.

Ziziphi iingenelo ze-Oleic Acid kulusu?

I-Oleic acid yi-asidi enamafutha ngokwemvelo efumaneka kwiioli ezininzi zemifuno kunye nokutya kwaye ibonelela ngeenzuzo ezininzi eluswini lwethu. Nazi iingenelo ze-oleic acid kulusu:

1. Isiphumo sokufuma: I-Oleic acid isebenza njenge-moisturizer engena nzulu eluswini. Inceda ukomeleza umqobo wolusu kwaye inceda ulusu lugcine ukufuma. Oku kwenza ulusu lubonakale luqaqambile kwaye lusempilweni.
2. Iimpawu ze-Antioxidant: I-Oleic acid ineempawu ze-antioxidant kwaye ikhusela iiseli zesikhumba kwii-radicals zamahhala. I-radicals yamahhala iiamolekyu ezinokukhawulezisa ukuguga kwesikhumba kwaye zibangele iingxaki ezahlukeneyo zesikhumba. Iimpawu ze-antioxidant ze-oleic acid zigcina ulusu luncinci kwaye lusempilweni.
3. Iziphumo zokuchasa ukudumba: I-Oleic acid inefuthe elincinci lokuchasa ukudumba xa isetyenziswe esikhumbeni. Inceda ukunciphisa ukuvuvukala kunye nokucaphuka kwesikhumba. Sisithako esifanelekileyo kwabo banolusu olubuthathaka.
4. Unyango lwe-acne: I-Oleic acid ikwanceda ukunyanga amaqhakuva. Inciphisa ukutyeba kwesikhumba kunye neengxaki zokuvala i-pores. Kwakhona kunciphisa ukuvuvukala kwesikhumba kwaye kunciphisa ukubonakala kwamabala.
5. Iziphumo zokuchasa ukuguga: I-Oleic acid sisithako esinokunceda ukunciphisa iimpawu zokuguga eluswini. Inciphisa ukubonakala kwemibimbi, kwandisa ukuqina kwesikhumba kwaye inike ukuqina kwesikhumba.

Yintoni kwi-Oleic Acid?

I-Oleic acid yi-asidi enamafutha angaxutywanga kwaye ifumaneka kwimithombo emininzi eyahlukeneyo. Ukusetyenziswa kokutya okuqulethe le asidi enamafutha kubalulekile kwimpilo yethu. Ke, yintoni i-oleic acid efumaneka kuyo?

1. namafutha omnquma: Ioli yomnquma ityebile kwi-oleic acid kwaye yenye yezona zinto zibalaseleyo kwisondlo. Ingakumbi i-olive eyongezelelweyo ye-olive olive iqulethe amanqanaba aphezulu e-oleic acid.

2. Iponyoponyo: avocadoSisiqhamo esidume ngokuqulathwe yi-oleic acid. Iyaziwa ngokuba yintliziyo-friendly kuba iqulethe amafutha anempilo.
3. Iamangile: IamangileYintongomane equlethe i-oleic acid kunye nezinye ii-acids eziphilileyo ezinamafutha. Ikwatyebile kwifiber, protein kunye nezinye izondlo.
4. Fumanisa: I-Hazelnuts iqulethe ioli eninzi kwaye iqulethe i-oleic acid. Ukongezelela, i-hazelnuts ngumthombo ocebileyo weevithamini kunye neemaminerali.
5. Ioli kajongilanga: Ioli ye-sunflower yenye yeoli yemifuno enomxholo ophezulu we-oleic acid. Nangona kunjalo, ekubeni inomxholo ophezulu wamafutha, kufuneka isetyenziswe ngendlela elinganayo.
6. Islamoni: Omnye umthombo oqulethe i-oleic acid intlanzi yesalmonıyi. Ukongeza, i-salmon ityebile kwi-omega-3 fatty acids kwaye ixhasa impilo yentliziyo.

Ngoku makhe sijonge ipesenti yeasidi eyenza isiqulatho esipheleleyo samafutha okutya okuqulethe isixa esikhulu se-oleic acid:

• Ioli yomnquma: ngama-80 ekhulwini
• Ioli ye-almond: i-80 ekhulwini
• Amantongomane: 79 ekhulwini
• Ioli yeepricot kernel: 70 ekhulwini
• Ioli yeeavokhado: iipesenti ezingama-65 ukuya kuma-70 ekhulwini
• IiWalnuts: i-65 ekhulwini
• Iiamangile: 62 ekhulwini
• Amandongomane eMacadamia: ngama-60 ekhulwini
• Iicashews: ngama-60 ekhulwini
• Itshizi: 58 ekhulwini
• Inyama yenkomo: ngama-51 ekhulwini
• Ioli ye-almond eswiti: i-50 ekhulwini ukuya kwi-85 ekhulwini
• Amaqanda: 45 ekhulwini ukuya 48 ekhulwini
• Ioli yeArgan: i-45 ekhulwini
• Ioli yeSesame: i-39 ekhulwini
• Ubisi: 20 ekhulwini
• Ioli ye-sunflower: i-20 ekhulwini
• Inkukhu: 17 ekhulwini
• Ioli yembewu yomdiliya: 16 ekhulwini

Ziziphi iingozi ze-Oleic Acid?

I-Oleic acid yi-asidi enempilo enamafutha afumaneka kwisidlo esiqhelekileyo kunye nesilinganiselo. Nangona kunjalo, kuyaziwa ukuba kunokubangela ezinye iziphumo ebezingalindelekanga xa isetyenziswe ngezixa eziphezulu. Nantsi into ekufuneka uyazi malunga nobungozi be-oleic acid:

1. Umngcipheko wokutyeba: Iasidi yeOleic yi-asidi yamafutha axineneyo. Inokubangela ubunzima xa isetyenziswe kakhulu. Ukusetyenziswa kokutya okuqulethe ixabiso elikhulu le-oleic acid kwandisa umngcipheko wokukhuluphala kwi-high-calorie diet. Ngoko ke, kubalulekile ukutya ukutya okunokulinganisela okuqulethe i-oleic acid.
2. Umngcipheko wesifo senhliziyo: I-Oleic acid inemiphumo emihle kwintliziyo ephilileyo, kodwa ukusetyenziswa ngokugqithiseleyo kunokukhokelela ekunyuseni amanqanaba e-cholesterol yegazi kunye nokwandisa ingozi yesifo senhliziyo.
3. Iingxaki zokwetyisa: Ukutya okugqithisileyo kwe-oleic acid kunokubangela ukuphazamiseka kwesisu kwaye, kwiimeko ezinzima, kukhokelela kurhudo.
4. Iingxaki zolusu: Izixa ezigqithisileyo ze-oleic acid zinokubangela iingxaki zolusu. Inokuba negalelo ekwandeni kwe-acne okanye ukwakheka kwamaqhakuva.
5. Inkqubo yomzimba: I-Oleic acid inokuchaphazela imisebenzi eqhelekileyo ye-immune system. Ukusela kakhulu kunokuwenza buthathaka amandla okuzikhusela kwizifo.

Ukusetyenziswa ngokugqithisileyo kuyafuneka ukuze ezi ziphumo ziyingozi zenzeke. I-Oleic acid efunyenwe kwimithombo yendalo ekutyeni okunokulinganisela ngokubanzi inemiphumo emihle kwimpilo yethu.

Ngenxa yoko;

Iinzuzo ze-Oleic acid ziyichaphazela kakuhle impilo yethu. Inemiphumo emihle emininzi, njengokuphucula impilo yentliziyo, ukunciphisa ukuvuvukala, ukunciphisa amanqanaba e-cholesterol kunye nokuxhasa ukusebenza kwengqondo. Ukutya ukutya okuqulethe i-oleic acid kubalulekile ukuze uphile ubomi obunempilo. 

Umthombo: 1, 2, 3, 4, 5