Amavuta yuzuye ni amavuta meza atanga inyungu zitandukanye mubuzima kandi ni igice cyingenzi cyimirire myiza, yuzuye. Ziteza imbere ubuzima bwumutima zigabanya urugero rwa cholesterol mbi, zifasha kugenzura isukari mu maraso, kugabanya umuriro no gushyigikira gucunga ibiro. Mugushyiramo amavuta yuzuye mumirire yacu, turashobora kuzamura ubuzima bwacu muri rusange no kugabanya ibyago byindwara zidakira. Wibuke kurya aya mavuta mu rugero nkigice cyimirire yuzuye kubisubizo byiza.
Ibinure nigice cyingenzi cyumubiri wumuntu, cyaba ubushyuhe bwumubiri cyangwa gucunga ibiro, no gukomeza ibinure byiza, bizima mumubiri nibyingenzi cyane kubuzima bwigihe kirekire.
Ibinure bitatu bikunze kugaragara mumirire yacu ni ibinure byuzuye, ibinure byuzuye, hamwe namavuta ya polyunzure. Buriwese afite imirimo ninyungu zitandukanye.
Amavuta ya Monounsaturated, azwi kandi nk'amavuta meza, ni amavuta y'ibiryo aboneka mu biribwa bitandukanye bitemba ku bushyuhe bw'icyumba ariko bigakomera iyo bikonje. Mu buryo bwa shimi, ibinure byuzuye ni aside irike ifitanye isano rimwe mumurongo wa aside irike naho igisigaye kikaba umurunga umwe. Ibi bitandukanye namavuta yuzuye, adafite imigozi ibiri, hamwe namavuta ya polyunzure, arimo imigozi ibiri.
Ibinure bya monounsaturated bitanga inyungu nyinshi mumibiri yacu kandi bikunze kuvugwa nkimwe mubintu byingenzi bigize indyo yuzuye bitewe nubushobozi bwabo bwo kuzamura ubuzima bwumutima, kugenga urugero rwa cholesterol no gutanga isoko ihamye yingufu.
Inkomoko y'amavuta yuzuye arimo amavuta akomoka ku bimera, nk'amavuta ya elayo, amavuta ya canola, n'amavuta ya sesame. Avoka, imbuto (nka almonde, ibishyimbo, na cashews), n'imbuto (nk'imbuto z'izuba n'imbuto y'ibihaza) nazo ni isoko nziza y'amavuta yuzuye. Nyamara, ni ngombwa kwibuka ko nubwo ibinure byuzuye bifite akamaro kanini kubuzima, bigomba gukomeza gukoreshwa muburyo bugereranije nimirire yuzuye.
1. Ubuzima bwumutima
Ibinure bya monounsaturated byahujwe no kuzamura ubuzima bwumutima. Ubushakashatsi bwerekana ko amavuta yuzuye ashobora kugabanya urugero rwa cholesterol ya LDL, bakunze kwita cholesterol mbi. Urwego rwo hejuru rwa cholesterol ya LDL rushobora kuziba imitsi kandi bigatera indwara z'umutima ndetse na stroke. Nyamara, ibinure byuzuye byagaragaye ko byongera cholesterol ya HDL, izwi kandi nka cholesterol nziza, amaherezo ikazamura cholesterol muri rusange.
Byongeye kandi, ubushakashatsi bwasohotse mu kinyamakuru cy’imirire bwibanze ku kubaho kwa fibrillation atriyale, indwara isanzwe y’umutima iterwa no kugabanuka kwamaraso mu mutima, ku bagore bafite indwara zifata umutima. Ibisubizo byerekana isano iri hagati yo gufata amavuta meza yimirire no kugabanya ibyago byo kurwara fibrillation.
Kubwibyo, kurya ibiryo bikungahaye ku binure byuzuye birashobora gufasha kugumana urugero rwa cholesterol nziza kandi bikagabanya ibyago byindwara ziterwa numutima.
2. Kugabanya ibyago byo kurwara diyabete yo mu bwoko bwa 2
Ibinure bya monounsaturated bigenga isukari mu maraso, bityo rero kunywa ibinure byuzuye bishobora kugabanya ibyago byo kurwara diyabete yo mu bwoko bwa 2. Ubushakashatsi bwinshi bwerekanye ko indyo ikungahaye ku binure byinshi ishobora kongera insuline kandi bikagabanya ibyago byo kurwara diyabete yo mu bwoko bwa 2 ugereranije nimirire ikungahaye kuri karubone cyangwa ibinure byuzuye.
Mugushyiramo amavuta meza mumirire yawe, urashobora gufasha kugabanya urugero rwisukari mumaraso no kunoza insuline. Byongeye kandi, ibinure byuzuye birashobora gufasha mukugenzura ibiro, ikintu cyingenzi mukurinda no gucunga diyabete.
3. Gucunga ibiro
Bitandukanye n’imyemerere ikunzwe, ibinure birashobora kugira uruhare runini mugucunga ibiro. Nubwo ibinure byuzuye ari ubwoko bwibinure, byagaragaye ko bifasha kugabanya ibiro no kwirinda ibiro. Ibinure byuzuye, iyo bikoreshejwe mu rugero, birashobora rwose gufasha kugabanya ibiro no kubungabunga ibiro.
Ibi birashobora kuba kubera ko biteza imbere ibyiyumvo byuzuye no kunyurwa, kugabanya kurya cyane. Byongeye kandi, ibinure byuzuye bifasha guhagarika isukari mu maraso, birinda imitwe itunguranye ishobora gutera kwifuza no kurya cyane. Harimo ibinure byuzuye mumafunguro yawe birashobora kugufasha kumva wuzuye kandi bikagabanya amahirwe yo kurya ibiryo bitameze neza, bifite karori nyinshi.
4. Kurwanya inflammatory
Indwara idakira ifitanye isano nibibazo byinshi byubuzima, harimo indwara z'umutima, diyabete, arthrite, nibindi byinshi. Ibinure bya Monounsaturated bifite anti-inflammatory kandi bifasha kugabanya gucana umubiri wose, bitanga inyungu nyinshi mubuzima. Zifasha kandi gukora ibibyimba birwanya inflammatory, bikanafasha kurinda umubiri kamere kurinda umuriro. Ongeramo ibiryo nkamavuta ya elayo, avoka, nimbuto birashobora gufasha kurwanya umuriro no guteza imbere ubuzima muri rusange.
5. Kongera intungamubiri:
Vitamine zimwe na zimwe zingenzi n imyunyu ngugu irashobora gukama ibinure, bivuze ko bisaba ibinure kwinjizwa neza numubiri. Amavuta ya monounsaturated atera kwinjiza ibyo bintu, harimo na vitamine A, D, E na K. Mu bushakashatsi bw’inyamaswa, ibinure byuzuye bifasha amagufwa gufata calcium neza, bikavamo amagufwa yuzuye kandi bikagabanuka mu mikurire y’amagufwa yoroheje n'indwara nka osteoporose . Mugushyiramo amavuta yuzuye mumafunguro yawe, urashobora kwemeza ko umubiri wawe winjiza neza kandi ugakoresha intungamubiri zingenzi kugirango uteze imbere ubuzima bwiza nubuzima bwiza.
6. Kunoza umwuka
Kurya amavuta menshi yuzuye birashobora kandi kuba byiza kumutima wawe. Ubwonko busaba ibinure byingenzi kugirango bikore neza, kandi ibinure byuzuye bitanga intungamubiri zingenzi mubuzima bwubwonko. Gusimbuza ibinure byuzuye amavuta yuzuye mumirire yawe birashobora kugabanya uburakari no kongera imyitozo ngororamubiri ya buri munsi no kuruhuka gukoresha ingufu, bivuze ko utwika karori nyinshi mugihe uruhutse.
Ibi birashobora guterwa nigice cyo gukora dopamine mumubiri. Dopamine igomba gukora kugirango yumve amarangamutima yo kunyurwa n'ibyishimo, kandi ibinure byinshi byuzuye mumafunguro bibuza ibimenyetso byibyishimo bya dopamine mubwonko. Harimo ibiryo rero nk'amafi arimo ibinure, imbuto n'imbuto mumirire yawe birashobora kongera imbaraga zubwonko bwawe no kuzamura ubuzima bwawe bwo mumutwe.
Wige kubyerekeye amavuta yuzuye
Ibinure bya polyunzure, bikunze kwitwa PUFA, ni ubwoko bwamavuta yimirire aboneka mumavuta yibimera, imbuto, imbuto n'amafi. Aya mavuta akungahaye kuri aside irike yingenzi, nka omega-3 na omega-6, umubiri wacu ntushobora kubyara wenyine. Omega-3 fatty acide yizwe cyane kubushobozi bwabo bwo kugabanya umuriro, kugabanya umuvuduko wamaraso, no gushyigikira ubuzima bwumutima. Zikungahaye cyane ku mafi arimo ibinure nka salmon, trout na sardine, ndetse no mu mbuto, imbuto za chia na walnuts. Ku rundi ruhande, aside irike ya omega-6, nubwo ari ngombwa, igomba gukoreshwa mu rugero kuko gufata cyane bishobora gutera uburibwe no kongera ibyago byindwara zimwe.
Shakisha ibinure byuzuye
Ibinure bya Monounsaturated (MUFA), bikunze kuboneka mu mavuta ya elayo, avoka, imbuto n'imbuto, ni andi mavuta meza. Ubushakashatsi bwerekana ko aside irike yuzuye ishobora gufasha kongera urugero rwa cholesterol "nziza" mugihe igabanya cholesterol "mbi", amaherezo ikazamura ubuzima bwumutima. Byongeye kandi, ibinure byuzuye bikungahaye kuri antioxydants, bifasha imikorere yubwonko kandi bigafasha kwirinda kugabanuka kwubwenge. Avoka n'imbuto bikungahaye kuri vitamine E kandi bikubiyemo imyunyu ngugu itandukanye na phytochemicals bigira uruhare mu buzima muri rusange.
Umwe aruta undi?
Iyo bigeze ku binure bya polyunzure hamwe namavuta ya monounsaturated, ntamutsinzi usobanutse, kuko ubwoko bwamavuta bwombi butanga inyungu zidasanzwe mubuzima. Harimo ibinure bitandukanye byubuzima bwiza mumirire yawe ni urufunguzo rwo kubungabunga ubuzima bwiza. Uburyo bushyize mu gaciro burasabwa, harimo kuvanga ibinure bitarenze amavuta menshi. Simbuza amavuta yuzuye kandi yuzuye amavuta hamwe namavuta meza muguteka hamwe namavuta ya elayo, kurya imbuto, no kwinjiza amafi yibinure muri gahunda yawe yo kurya buri cyumweru.
Amwe mumasoko meza yibinure byuzuye ni:
Olive
Avoka
Oil Amavuta ya elayo
Almond
Salmon
Shokora yijimye
● Imbuto, zirimo imbuto zimbuto nimbuto za chia
Amavuta aribwa, harimo amavuta yintoki namavuta ya rap
Uts Imbuto, zirimo ibishyimbo na cashews
Muri rusange, ibinure byuzuye ni igice cyingenzi cyimirire myiza. Mugushyiramo ibiryo bikungahaye ku binure byuzuye mumirire yawe ya buri munsi murwego rwo kurya bitandukanye kandi byuzuye, turashobora kuzamura ubuzima bwumutima, kugenga urugero rwa cholesterol no gushyigikira gucunga ibiro.
Birakwiye ko tubivugaoleoylethanolamide (OEA), ikomoka kuri omega-9 monounsaturated fatty acide oleic aside, ni ibisanzwe bisanzwe bivamo aside irike ikomoka cyane cyane mubyiciro bya molekile ya lipide yitwa endocannabinoide. Ikorerwa mubice bitandukanye mumubiri, harimo amara mato, umwijima, hamwe nuduce twinshi.
OEA igira uruhare runini mugutunganya inzira zitandukanye zumubiri, cyane cyane ubushake bwo kurya, uburemere bwumubiri, metabolisme ya lipide, gutwika, kumva ububabare, neuroprotection, nubuzima bwumutima.
Ikibazo: Ni bangahe ibinure byuzuye bigomba gukoreshwa buri munsi?
Igisubizo: Ishyirahamwe ry’umutima ry’Abanyamerika rirasaba ko ibyinshi mu binure bya buri munsi bigomba guturuka ku binure byuzuye kandi byuzuye. Intego yo gusimbuza ibinure byuzuye hamwe na transit mumirire hamwe nuburyo bwiza mugihe ukurikiza kalori ikenewe.
Ikibazo: Ese ibinure byuzuye bishobora gukoreshwa nabantu bafite ubuzima bwabayeho mbere?
Igisubizo: Rwose! Amavuta yuzuye afite akamaro ku bantu barwaye diyabete cyangwa syndrome de metabolike, kuko ashobora gufasha kugabanya urugero rw'isukari mu maraso no kunoza insuline. Nubwo bimeze bityo ariko, birasabwa buri gihe kugisha inama inzobere mu by'ubuzima kugira ngo agire inama ku mirire yihariye.
Inshingano: Iyi ngingo ni iyamakuru rusange gusa kandi ntigomba gusobanurwa nkinama zose zubuvuzi. Amwe muma poste yamakuru aturuka kuri enterineti kandi ntabwo ari umwuga. Uru rubuga rufite inshingano zo gutondeka, gutunganya no guhindura ingingo. Intego yo gutanga amakuru menshi ntabwo bivuze ko wemera ibitekerezo byayo cyangwa kwemeza ukuri kwibirimo. Buri gihe ujye ubaza inzobere mu buzima mbere yo gukoresha inyongeramusaruro cyangwa guhindura ibintu byubuzima bwawe.
Igihe cyo kohereza: Ukwakira-13-2023
