txheem
Cov kws qhia noj haus tau kawm ntev los qhia qhov sib txawv ntawm cov rog noj qab haus huv thiab tsis zoo. Kev saib xyuas tshwj xeeb yog them rau ntawm no rau cov khoom noj uas muaj cov ntsiab lus siab ntawm monounsaturated fatty acids (MUFA). Cov kws tshaj lij pom zoo kom tsim lub cev zaub mov kom txhim kho kev noj qab haus huv thiab txo qhov loj me ntawm lub duav, nrog txoj kev suav nrog cov rog no.
Cov zaub mov muaj txiaj ntsig hauv cov rog monounsaturated:
Qhia qhov kwv yees ntau ntawm 100 g ntawm cov khoom
Cov yam ntxwv ntawm cov rog rog monounsaturated
MUFAs yog cov roj ntsha rog nyob rau hauv uas tsis pub ntau tshaj ib zaug ob daim pa roj carbon monoxide raug tso cai hauv cov qauv molecular.
Monounsaturated rog muaj lub cim tseem ceeb tshwj xeeb sib txawv. Ntawm chav tsev kub, lawv muaj cov qauv ua kua, tab sis tuab li qhov kub hloov.
Tus neeg sawv cev nto moo tshaj plaws ntawm monounsaturated fatty acids (MUFA) yog oleic acid (omega-9), uas pom muaj ntau hauv cov txiv ntseej roj.
Ntxiv rau, MUFAs suav nrog palmitoleic, erucic, eicosenic, thiab aceterucic acids. Thiab kaum ib qhov tsawg tshaj li qhov muaj nuj nqi monounsaturated fatty acids.
Monounsaturated rog no feem ntau suav hais tias yog cov tshuaj pab zoo rau lub cev. Vim tias lawv txoj kev siv raug, koj tuaj yeem tshem tawm cov ntshav siab cov roj, txhim kho lub suab vascular, tiv thaiv kev mob plawv lossis mob hlab ntsha tawg.
Cov zaub zaub muaj txiaj ntsig tshaj plaws rau lub cev yog tias lawv tsis tau siav tab sis siv hauv cov zaub nyoos.
Ceev faj, rapeseed roj!
Nws hloov tawm tias tsis yog txhua txhua monounsaturated rog muaj cov txiaj ntsig kev noj qab haus huv zoo ib yam. Raws li ib txoj cai, muaj qee qhov kev zam…
Qhov tshaj plaws yog tias qhov ntau ntawm erucic acid ua rau kev ua txhaum ntawm cov rog metabolism. Piv txwv li cov roj sai sai, piv txwv li, muaj kwv yees li 25 feem pua erucic acid.
Tsis ntev los no, los ntawm kev siv zog ntawm kev yug menyuam, muaj ntau yam tshiab ntawm rapeseed (canola) tau tsim, uas, tsis zoo li nws cov neeg ua ntej, tsuas yog muaj 2% erucic acid. Ntxiv ua haujlwm ntawm kev xaiv cov chaw nres tsheb hauv cheeb tsam no tab tom pib. Lawv txoj haujlwm yog los txo qhov erucic acid nyob rau hauv cov roj no.
Txhua Hnub Monounsaturated rog Yuav Tsum Tau
Ntawm tag nrho lwm yam rog rog, tib neeg lub cev muaj kev xav tau ntau tshaj plaws ntawm cov rog monounsaturated. Yog tias peb coj 100% cov rog txhua qhov xav tau ntawm lub cev, tom qab ntawd nws hloov tawm tias 60% ntawm kev noj haus yuav tsum yog cov rog monounsaturated. Cov cai ntawm lawv tau noj rau cov neeg noj qab nyob zoo, ntawm qhov nruab nrab, yog 15% ntawm cov ntsiab lus ntawm cov calories kom tag nrho cov zaub mov noj.
Qhov tseeb kev xam ntawm kev noj zaub mov noj txhua hnub ntawm MUFA yuav siv sij hawm rau hauv hom kev ua haujlwm ntawm tib neeg kev ua ub ua no. Nws yog txivneej thiab pojniam lub hnub nyoog. Piv txwv li, qhov yuav tsum tau ua rau cov rog monounsaturated rog ntau dua rau cov poj niam dua li txiv neej.
Qhov xav tau rau cov rog rog monounsaturated nce ntxiv:
- thaum nyob hauv thaj chaw txias;
- rau cov neeg uas koom nrog kev ua kis las, ua haujlwm hnyav hauv kev tsim khoom;
- rau cov menyuam yaus me nyob rau lub sijhawm kev nquag nquag;
- Thaum muaj kev cuam tshuam ntawm cov hlab plawv;
- thaum nyob hauv thaj chaw tsis haum xeeb (kev tiv thaiv qog ntshav);
- rau cov neeg mob uas muaj ntshav qab zib hom 2.
Qhov xav tau rau cov rog rog monounsaturated txo:
- nrog ua pob ua xua;
- rau cov neeg tsiv me me;
- rau tiam neeg laus;
- nrog cov kab mob gastroenterological.
Digestibility ntawm monounsaturated rog
Thaum noj cov rog uas muaj kua monounsaturated, koj yuav tsum txiav txim siab kom raug raws li lawv cov nyiaj hauv zaub mov. Yog tias nws ib txwm ua raws li siv cov kua roj monounsaturated, ces cov txheej txheem ntawm lawv cov kev siv los ntawm lub cev yuav yooj yim thiab tsis muaj kev phom sij.
Cov khoom siv tseem ceeb ntawm cov rog monounsaturated, lawv ntxim rau lub cev
Monounsaturated cov rog rog yog ib feem ntawm cov qauv ntawm cov xaim cell. Lawv nquag koom tes hauv cov txheej txheem metabolic, uas ua rau muaj kev ua haujlwm zoo ntawm txhua yam muaj sia. Kev sib tsoo hauv cov rog uas muaj cov roj ntau ntau thiab tiv thaiv cov roj (cholesterol) ntau hauv qhov tshwm sim.
Kev noj zaub mov ntau ntawm MUFA cov rog pab tiv thaiv atherosclerosis, mob plawv sai, txo kev pheej hmoo mob cancer, thiab ntxiv dag zog rau lub cev tsis muaj zog.
Piv txwv, cov paub zoo oleic thiab palmitic acids muaj cardioprotective cov yam ntxwv. Lawv lub hom phiaj siv rau kev tiv thaiv thiab kho kab mob plawv. Oleic acid tseem siv rau hauv kev kho mob rog.
Kev ua haujlwm tseem ceeb ntawm cov rog monounsaturated yog ua kom cov txheej txheem hauv lub cev zom zaub mov hauv lub cev. Cov tsis muaj monounsaturated cov rog rau lub cev yog fraught nrog kev tsis zoo ntawm lub hlwb kev ua ub no, cuam tshuam ntawm cov hlab plawv, thiab ua kom tsis muaj mob.
Cov lus qhia pab tau:
Monounsaturated rog yog qhov nyiam tshaj rau kib. Yog li ntawd, cov kws qhia noj zaub mov pom zoo tias cov neeg nyiam ua cov khoom qab zib yuav cov txiv ntseej lossis txiv laum huab xeeb rau cov laj thawj no. Qhov zoo - qhov kev hloov pauv tsawg hauv cov qauv ntawm cov khoom thaum raug rau qhov kub siab.
Sib cuam tshuam nrog lwm cov ntsiab
Noj monounsaturated rog nrog rau cov zaub mov uas muaj cov vitamins-A, D, E txhim kho kev nqus ntawm cov as-ham.
Cov cim ntawm tus tsis muaj monounsaturated cov rog hauv lub cev
- kev ntxhov siab hauv kev ua haujlwm ntawm lub paj hlwb;
- ua kom tsis zoo ntawm daim tawv nqaij mob, khaus;
- nkig ntsia hlau thiab plaub hau;
- tsis zoo mloog, nco;
- cov tsos ntawm cov kab mob ntawm qhov xwm txheej autoimmune;
- ua txhaum ntawm cov kab mob plawv;
- ntxiv cov roj (cholesterol) hauv cov ntshav;
- cov kab mob metabolic;
- lwm cov tsos mob ntawm kev tsis txaus cov roj-soluble vitamins.
Cov cim ntawm cov rog tshaj monounsaturated hauv lub cev
- pob tawv nqaij ua xua;
- mob plab;
- ntxiv oily tawv nqaij.
Qhov tseeb cuam tshuam rau cov ntsiab lus ntawm MUFA hauv lub cev
Txhawm rau rov qab ntxiv cov peev txheej ntawm monounsaturated cov rog, koj xav tau cov khoom noj muaj txiaj ntsig nrog cov ntsiab lus txaus ntawm tom kawg. Tom qab tag nrho, lub hauv paus tseem ceeb ntawm lawv qhov kev nkag los yog khoom noj.
Monounsaturated cov rog rog hauv kev sib ntaus rau slimness thiab kev zoo nkauj
Monounsaturated nqaijrog yuav tsum tau suav nrog hauv kev noj zaub mov rau qhov poob phaus. Lawv pab txhim kho lub cev nrog cov tshuaj uas tsim nyog, muab lub zog rau lub cev kom muaj kev ntxhov siab ntau ntxiv.
Ib qho ntxiv, cov rog rog nyob rau hauv pab pawg no ua rau muaj kev nrawm nrawm ntawm cov rog tsawg, uas ntau dua yuav ua rau kev rog yog tias lawv cov nyiaj ntau dua li cov cai.
Cov kev tshawb fawb pom tau tias oleic acid txhawb nqa kev cuam tshuam ntawm lub cev rog. Kev siv cov roj ntuj uas muaj cov nplua nuj monounsaturated yuav pab txhawm rau txhim kho qhov zoo. Cov plaub hau thiab rau tes pib pib rau kev noj qab haus huv thiab kev zoo nkauj.
Lub npe nrov "Mediterranean noj zaub mov", nplua nuj nyob hauv cov rog monounsaturated, tso cai tsis tsuas yog coj tus lej mus rau hauv cov duab, tab sis kuj tseem pab txhawb kom rov zoo sai ntawm tag nrho cov kab mob. Txiv ntseej, txiv ntseej, roj zaub, txiv hmab txiv ntoo thiab txiv hmab txiv ntoo tshiab yuav ua rau koj cov zaub mov noj qab haus huv tshwj xeeb thiab qab.