Yiziphi Izinzuzo ze-Oleic Acid? Yini Equkethe I-Oleic Acid?

I-Oleic acid i-fatty acid evame ukutholakala emafutheni emifino futhi eyaziwa ngokuba nemiphumela eminingi emihle empilweni. Le asidi igcwele emafutheni emifino, ikakhulukazi amafutha omnqumo, futhi inezinzuzo eziningi empilweni yomuntu. I-Oleic acid inemiphumela efana nezakhiwo ze-antioxidant, ezingase zinciphise ingozi yezifo zenhliziyo, nokulinganisa amazinga e-cholesterol egazini. Kulesi sihloko, sizoxoxa ngezinzuzo ze-oleic acid nokuthi iquketheni.

Iyini i-Oleic Acid?

I-Oleic acid ingenye ye-fatty acids futhi ivame ukutholakala emafutheni emifino kanye nezilwane. Le asidi enamafutha, ifomula yayo yamakhemikhali i-C18H34O2, iqukethe i-athomu yekhabhoni eyodwa enesibopho esiphindwe kabili.

I-Oleic acid, ikakhulukazi amafutha omnqumoKuyi-acid enamafutha atholakala kuyo Ngaphezu kwalokho, itholakala kuwoyela we-hazelnut, uwoyela we-avocado, uwoyela we-canola, uwoyela wesesame namafutha we-sunflower. Emithonjeni yezilwane, itholakala emafutheni enyama yenkomo kanye nengulube.

Le asidi enamafutha ingabuye ikhiqizwe ngaphandle kwemithombo yokudla. Isetshenziswa kakhulu insipho kanye nemikhiqizo yezimonyo. Iwuketshezi olusobala, olumhlophe noma oluphuzi futhi lunephunga eliyisici. Ngenxa yokuthi i-acid enamafutha evame ukuthandwa kakhulu ekuphekeni nasezimonyoni, ngokuvamile ibizwa ngokuthi "amafutha amahle".

I-Oleic acid iyisakhi esibalulekile somsoco futhi iyingxenye ebalulekile yokudla okunomsoco. Kodwa-ke, ukusetshenziswa ngokweqile kwamafutha aqukethe le asidi enamafutha kungaholela ekukhuluphaleni nezinye izinkinga zempilo. Ngakho-ke, kufanele isetshenziswe ngendlela elinganayo futhi elinganiselayo.

I-Oleic Acid Yenzani?

• Esinye sezici ezibaluleke kakhulu ze-oleic acid ukuthi isekela impilo yenhliziyo. Ucwaningo lubonisa ukuthi i-oleic acid yehlisa umfutho wegazi futhi ivule imithambo yegazi. Ngakho-ke, inomphumela ovikelayo ezifweni zenhliziyo ezifana nesifo senhliziyo nesifo sohlangothi.
• Ngaphezu kwalokho, i-oleic acid isekela impilo yamehlo. Ngokwandisa ukugeleza kwegazi ku-retina, kunciphisa ukucindezeleka okwenziwe nge-oxidative esweni futhi kuvikele impilo yamehlo. Lokhu kusiza ukuvimbela ukuphazamiseka kokubona okuhlobene neminyaka.
• I-Oleic acid iphinde iqinise amasosha omzimba futhi inciphise ukuvuvukala. Ngenxa yezakhiwo zayo ze-antioxidant, ilwa nama-radicals mahhala futhi ivikela umzimba ezifweni.
• I-Oleic acid, ebaluleke kakhulu ekulawuleni isisindo esinempilo, inikeza umuzwa wokugcwala futhi ilawula isifiso sokudla. Ngakho-ke, ukusetshenziswa kwamafutha aqukethe i-oleic acid, njengamafutha omnqumo, kusiza ukulawula isisindo.
• I-Oleic acid yaziwa nangokuthi iyinzuzo empilweni yesikhumba. Iyasondla futhi ivuselele isikhumba ngenxa yezakhiwo zayo zokuswakama. Ibuye inciphise ukubomvu kwesikhumba nokucasuka ngomphumela wayo wokulwa nokuvuvukala.

Yiziphi izici ze-Oleic Acid?

I-Oleic acid i-monounsaturated fatty acid ene-athomu ye-carbon eboshwe kabili. Kuyinhlanganisela evame ukusetshenziswa ekuphekeni futhi inezinzuzo eziningi zezempilo. Ezinye izici ze-oleic acid yilezi:

• I-Oleic acid i-monounsaturated fatty acid enezinzuzo eziningi zezempilo. Isekela impilo yenhliziyo ngokwandisa i-cholesterol enhle (HDL), yehlisa i-cholesterol embi (LDL) futhi isiza ukwehlisa umfutho wegazi.
• Inezici zokuqeda ukuvuvukala futhi inciphisa ukuvuvukala emzimbeni. Ngakho-ke, kuyasiza ekwelapheni izifo ezivuthayo ezingapheli.
• I-Oleic acid inomphumela wokuthambisa esikhumbeni. Iqinisa umgoqo wesikhumba, ivimbele ukulahlekelwa umswakama wesikhumba futhi ithambisa isikhumba esomile. Ukwengeza, i-oleic acid inciphisa imiphumela yama-radicals mahhala esikhumbeni ngenxa yezakhiwo zayo ze-antioxidant.
• I-Oleic acid inezakhiwo ze-antioxidant. Lokhu kusiza ukuvimbela ukulimala kwamangqamuzana ngokunciphisa ukucindezelwa kwe-oxidative okubangelwa ama-molecule wamahhala kumaseli. Iphinde igcine isikhumba sisisha futhi sinempilo.
• I-Oleic acid inemiphumela engaba khona yokulwa nomdlavuza, ivimbele ukukhula kwamangqamuzana omdlavuza futhi ingase ivimbele ukwakheka komdlavuza, ngokocwaningo oluthile. Ucwaningo lukhombisa ukuthi i-oleic acid ingaba nomthelela ovikelayo ezinhlotsheni ezithile zomdlavuza njengomdlavuza webele, umdlavuza wendlala yesinye kanye nomdlavuza wamathumbu.

Yiziphi Izinzuzo ze-Oleic Acid?

I-Oleic acid inikeza izinzuzo eziningi emzimbeni womuntu futhi inemiphumela emihle empilweni. Nazi izinzuzo ze-oleic acid…

1.Impilo yenhliziyo

I-Oleic acid ibaluleke kakhulu empilweni yenhliziyo. Ucwaningo luye lwabonisa ukuthi i-oleic acid yehlisa amazinga e-cholesterol futhi inciphisa ingozi yesifo senhliziyo. Ngesikhathi esifanayo, i-oleic acid inciphisa i-plaque emithanjeni, yehlise umfutho wegazi futhi ivimbele isifo senhliziyo.

2.Yehlisa ukuvuvukala

I-Oleic acid inciphisa ukucindezeleka okwenziwe nge-oxidative ngokunciphisa ukuvuvukala emzimbeni. Lokhu kunikeza izinzuzo ekwelapheni izimo ezivuvukalayo njenge-rheumatoid arthritis kanye nesifo samathumbu esivuthayo esingapheli.

3.Ukulawula ushukela egazini

I-Oleic acid itholakale isiza ukulawula amazinga kashukela egazini. Ngakho-ke, inomphumela obalulekile ezigulini ezinesifo sikashukela. I-Oleic acid ivimbela ukuguquguquka kweshukela egazini ukumelana ne-insulinYehlisa isifo sikashukela futhi isiza ukulawula isifo sikashukela.

4.Impilo yesikhumba

I-Oleic acid inikeza izinzuzo eziningi esikhumbeni. I-Oleic acid, enezinto zokuthambisa, ithambisa futhi yondle isikhumba. Ngesikhathi esifanayo, njengoba icebile kuma-antioxidants, ibambezela ukuguga kwesikhumba futhi inciphise imigqa nemibimbi esikhumbeni.

5.Impilo yobuchopho

I-Oleic acid idlala indima ebalulekile empilweni yobuchopho. Ucwaningo luye lwabonisa ukuthi i-oleic acid inomphumela ovikelayo kumangqamuzana ezinzwa futhi inciphisa ingozi yezifo ze-neurodeergenerative njenge-Alzheimer's.

6. Impilo yamathambo

I-Oleic acid isekela impilo yamathambo ngokwandisa ukumuncwa kwe-calcium. Ngoba, ukukhumuzeka kwamathambo Inciphisa ingozi futhi ikhulise ukuminyana kwamathambo.

7.Izilonda zezilonda

Ucwaningo lubonisa ukuthi i-oleic acid kufanele ibe yingxenye yokudla kwe-ulcerative colitis, kanye nama-omega 3 fatty acids.

8. Isiza ekulweni nomdlavuza

I-Oleic acid iyi-antioxidant evimbela ukucindezeleka kwe-oxidative, okuholela ezimweni eziningi zempilo, kuhlanganise nomdlavuza. Ucwaningo lubonisa ukuthi le asidi inemiphumela enenzuzo ezinqubweni zomdlavuza. Ngoba idlala indima ekusebenzeni kwezindlela ezahlukene ze-intracellular ezidlala indima ekuthuthukiseni amangqamuzana omdlavuza. Ikhuthaza ukufa kwamangqamuzana omdlavuza.

Yiziphi izinzuzo ze-Oleic Acid esikhumbeni?

I-Oleic acid i-fatty acid ngokwemvelo etholakala emafutheni amaningi emifino nokudla futhi inikeza izinzuzo eziningi esikhumbeni sethu. Nazi izinzuzo ze-oleic acid esikhumbeni:

1. Umphumela wokuswakama: I-Oleic acid isebenza njengesimomisi esingena sijule esikhunjeni. Kuyasiza ukuqinisa umgoqo wesikhumba futhi kusiza isikhumba sigcine umswakama waso. Lokhu kwenza isikhumba sibukeke sikhanya futhi sinempilo.
2. Izici ze-Antioxidant: I-Oleic acid ine-antioxidant futhi ivikela amangqamuzana esikhumba kuma-radicals mahhala. Ama-radicals wamahhala angama-molecule angasheshisa ukuguga kwesikhumba futhi abangele izinkinga ezihlukahlukene zesikhumba. Izakhiwo ze-antioxidant ze-oleic acid zigcina isikhumba sisincane futhi sinempilo.
3. Imiphumela elwa nokuvuvukala: I-Oleic acid inomphumela omncane wokulwa nokuvuvukala uma isetshenziswa esikhumbeni. Kuyasiza ukunciphisa ukuvuvukala nokucasuka esikhumbeni. Kuyisithako esikahle kulabo abanesikhumba esibucayi.
4. Ukwelashwa kwezinduna: I-Oleic acid nayo iyasiza ekwelapheni izinduna. Inciphisa amafutha esikhumba kanye nezinkinga zokuvala izimbotshana. Iphinde inciphise ukuvuvukala kwesikhumba futhi ikhanyise ukubukeka kwezibazi zezinduna.
5. Imiphumela yokuguga: I-Oleic acid iyisithako esingasiza ekunciphiseni izimpawu zokuguga esikhumbeni. Inciphisa ukubukeka kwemibimbi, ikhulise ukunwebeka kwesikhumba futhi inikeze ukuqina esikhumbeni.

Yini Eku-Oleic Acid?

I-Oleic acid i-unsaturated fatty acid futhi itholakala emithonjeni eminingi ehlukene. Ukusetshenziswa kokudla okunale asidi enamafutha kubalulekile empilweni yethu. Ngakho-ke, yini i-oleic acid etholakala kuyo?

1. Amafutha omnqumo: Amafutha omnqumo anothile nge-oleic acid futhi angomunye wemithombo engcono kakhulu yokudla okunomsoco. Ikakhulukazi uwoyela we-olive extra virgin unamazinga aphezulu e-oleic acid.

2. Ukwatapheya: ukwatapheyaKuyisithelo esidume ngokuba ne-oleic acid. Yaziwa ngokuthi ithinta inhliziyo ngoba iqukethe amafutha anempilo.
3. I-alimondi: Um-alimondiYintongomane equkethe i-oleic acid namanye ama-fatty acids anempilo. Futhi inothile nge-fiber, amaprotheni nezinye izakhamzimba.
4. Thola: Ama-hazelnuts anokuqukethwe uwoyela okucebile futhi aqukethe i-oleic acid. Ngaphezu kwalokho, ama-hazelnuts angumthombo ocebile wamavithamini namaminerali.
5. Amafutha kabhekilanga: Amafutha kabhekilanga angomunye wamafutha emifino ane-oleic acid ephezulu. Kodwa-ke, njengoba inamafutha agcwele kakhulu, kufanele idliwe ngendlela elinganiselayo.
6. Uhlobo lwenhlanzi: Omunye umthombo oqukethe i-oleic acid izinhlanzi ze-salmonıkuyinto. Ukwengeza, i-salmon icebile ku-omega-3 fatty acids futhi isekela impilo yenhliziyo.

Manje ake sibheke iphesenti le-asidi eyenza ingqikithi yamafutha okudla okuqukethe amanani aphezulu e-oleic acid:

• Amafutha omnqumo: amaphesenti angu-80
• Amafutha e-alimondi: amaphesenti angu-80
• Amantongomane: amaphesenti angama-79
• Amafutha e-apricot kernel: amaphesenti angu-70
• Amafutha kakotapheya: amaphesenti angama-65 kuya kwangama-70
• Amantongomane: amaphesenti angama-65
• Ama-alimondi: amaphesenti angama-62
• Amantongomane e-Macadamia: amaphesenti angu-60
• Ama-cashews: amaphesenti angu-60
• Ushizi: amaphesenti angu-58
• Inyama yenkomo: amaphesenti angu-51
• Amafutha e-almond amnandi: amaphesenti angu-50 kuya kwangu-85
• Amaqanda: amaphesenti angu-45 kuya kwangu-48
• Amafutha e-Argan: amaphesenti angu-45
• Amafutha eSesame: amaphesenti angama-39
• Ubisi: amaphesenti angu-20
• Amafutha e-sunflower: amaphesenti angu-20
• Inkukhu: amaphesenti angu-17
• Amafutha embewu yamagilebhisi: amaphesenti angu-16

Yiziphi Izingozi ze-Oleic Acid?

I-Oleic acid iyi-acid enempilo enamafutha atholakala ekudleni okuvamile nokulinganiselayo. Kodwa-ke, kuyaziwa ukuthi ingabangela imiphumela emibi uma isetshenziswe ngamanani aphezulu. Nakhu okudingeka ukwazi ngokulimala kwe-oleic acid:

1. Ingozi yokukhuluphala ngokweqile: I-Oleic acid iyi-acid enamafutha aminyene. Kungase kubangele ukukhuluphala uma kusetshenziswe ngokweqile. Ukusetshenziswa kokudla okuqukethe inani elikhulu le-oleic acid kwandisa ingozi yokukhuluphala ekudleni okunekhalori ephezulu. Ngakho-ke, kubalulekile ukudla ukudla okulinganiselayo okuqukethe i-oleic acid.
2. Ingozi yesifo senhliziyo: I-Oleic acid inemiphumela emihle enhliziyweni enempilo, kodwa ukusetshenziswa ngokweqile kungaholela ekwandeni kwamazinga e-cholesterol egazini futhi kwandise ingozi yesifo senhliziyo.
3. Izinkinga zokugaya ukudla: Ukudla kakhulu i-oleic acid kungabangela ukucasuka kwesisu futhi, ezimweni ezimbi kakhulu, kubangele isifo sohudo.
4. Izinkinga zesikhumba: Inani eliningi le-oleic acid lingabangela izinkinga zesikhumba. Kungase kube nomthelela ekwandeni kwezinduna noma ukwakheka kwezinduna.
5. Amasosha omzimba: I-Oleic acid ingase ithinte imisebenzi evamile yamasosha omzimba. Ukusebenzisa ngokweqile kungawenza buthaka ukuzivikela komzimba ezifweni.

Ukusetshenziswa ngokweqile kuyadingeka ukuze le miphumela eyingozi yenzeke. I-Oleic acid etholakala emithonjeni yemvelo ngokudla okunomsoco ngokuvamile inemiphumela emihle empilweni yethu.

Ngenxa yalokho;

Izinzuzo ze-Oleic acid ziyithinta kahle impilo yethu. Inemiphumela eminingi emihle, njengokuthuthukisa impilo yenhliziyo, ukunciphisa ukuvuvukala, ukwehlisa amazinga e-cholesterol nokusekela ukusebenza kobuchopho. Ukudla ukudla okuqukethe i-oleic acid kubalulekile ukuze uphile impilo enempilo. 

Izithenjwa: 1, 2, 3, 4, 5