Eziokwu gbasara polyunsaturated abụba

Polyunsaturated abụba bụ ụdị nke abụba dietary. Ọ bụ otu n'ime abụba ndị dị mma, yana abụba na-edozi ahụ.

A na-ahụkarị abụba abụba na nri osisi na anụmanụ, dịka salmọn, mmanụ oriri, na ụfọdụ mkpụrụ na mkpụrụ. Iri oke nke polyunsaturated (na monounsaturated) abụba na abụba abụba na trans fat nwere ike ịbara ahụ ike gị uru.

Polyunsaturated abụba dị iche iche karịa jupụta na abụba trans trans. Abụba ndị a na-adịghị mma nwere ike ime ka ị nwee ike ibute ọrịa obi na nsogbu ahụike ndị ọzọ.

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Polyunsaturated abụba nwere ike inyere gị belata LDL (ọjọọ) cholesterol. Cholesterol bụ ihe dị nro, nke nwere waksị nke nwere ike ịkpata akwara mgbochi ma ọ bụ igbochi (akwara ọbara). Inwe obere LDL cholesterol na - ebelata ihe egwu gị maka ọrịa obi.

Polyunsaturated fats gụnyere omega-3 na omega-6 abụba. Ihe ndị a bụ fatty acids dị mkpa nke ahụ chọrọ maka ọrụ ụbụrụ na uto sel. Ahụ anyị anaghị eme acid abụba dị mkpa, yabụ ị ga - enweta ha na nri.

Omega-3 abụba abụba dị mma maka obi gị n'ọtụtụ ụzọ. Ha na enyere aka:

• Belata triglycerides, ụdị ụdị abụba dị n’ọbara gị
• Belata ihe ize ndụ nke ịmepụta obi na-adịghị agbanwe agbanwe (arrhythmia)
• Jiri nwayọ iwepụta ihe e dere ede, ihe nke gụnyere abụba, kọlesterol, na calcium, nke nwere ike ime ka obi gị kpọchie ma kpochie gị.
• Slatụ belata ọbara mgbali gị

Omega-6 abụba abụba nwere ike inyere:

• Na-achịkwa shuga dị n’ọbara gị
• Belata ihe ọghọm gị maka ọrịa shuga
• Belata ọbara mgbali gị

OLEE KA I KWESI I RI?

Ahụ gị chọrọ ụfọdụ abụba maka ume na ọrụ ndị ọzọ. Polyunsaturated abụba bụ ike nhọrọ. Nchịkọta nri 2015-2020 maka ndị America na-atụ aro ka ị nweta karịa 10% nke calorie gị kwa ụbọchị site na abụba jupụtara (nke dị na anụ uhie, bọta, cheese, na ngwaahịa mmiri ara ehi zuru oke) na abụba trans (nke achọtara na nri esiri). Debe oke oriri abụba karịa 25% na 30% nke calorie gị kwa ụbọchị. Nke a gụnyere abụba na-edozi ahụ na polyunsaturated abụba.

Iri nri mara abụba nwere ike ibute ụfọdụ uru ahụike. Mana iri oke abụba nwere ike ibute uru bara ụba. Abụba niile nwere calorie 9 na gram. Nke a karịrị okpukpu abụọ nke calorie dị na carbohydrates na protein.

O zughi iji tinye nri na abụba ndị na-adịghị edozi ahụ na nri jupụtara na nri na abụba na-adịghị mma. Kama, dochie abụba juputara ma ọ bụ trans na abụba ahụike. Na mkpokọta, iwepu abụba juputara na okpukpu abụọ ka ọ dị irè n'ibelata ọkwa cholesterol dị ka abụba polyunsaturated na-aba ụba.

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All nri juru n’ime nwere aha nri na ha nke gụnyere ọdịnaya abụba. Readinggụ aha nri nwere ike inyere gị aka ịmata ụdị abụba ị na-eri n’ụbọchị.

• Lelee ngụkọta abụba na otu ọrụ. Jide n'aka na ị gbakwunye ọnụ ọgụgụ nke nri ị na-eri n'otu oge.
• Lelee ego nke abụba zuru ezu na trans fat na-eje ozi - ihe ndị ọzọ dị mma, abụba na-edozi ahụ. Fọdụ ederede ga-achọpụta ọdịnaya nke abụba na polyunsaturated. Fọdụ agaghị ekwe.
• Gbaa mbọ hụ na ọtụtụ abụba gị kwa ụbọchị sitere na isi mmalite na polyunsaturated.
• Ọtụtụ ụlọ nri ngwa ngwa na-enyekwa ozi na-edozi ahụ na menus ha. Ọ bụrụ n’ị hụghị na ọ debere, jụọ sava gị. I nwekwara ike ịchọta ya na ebe nrụọrụ weebụ nke ụlọ oriri na ọ restaurantụ restaurantụ.

NA-EME CHHỌR FO AH HER HE AHALRAL AHAĹ

Imirikiti nri nwere ngwakọta nke ụdị abụba niile. Fọdụ nwere abụba dị mma karịa nke ndị ọzọ. Nri na mmanụ nwere oke abụba ndị nwere polyunsaturated gụnyere:

• Ukpa
• Mkpụrụ osisi Sunflower
• Mkpụrụ flax ma ọ bụ mmanụ flax
• Azụ, dị ka salmọn, makarel, azụ asa, albacore tuna, na azụ
• Ọka mmanụ
• Soybean mmanụ
• Safflower mmanụ

Iji nweta uru ahụike, ịkwesịrị iji abụba ndị dị mma dochie abụba ndị na-adịghị mma.

• Rie walnuts kama kuki maka nri. Gbalịsie ike ka akụkụ gị pere mpe, ebe mkpụrụ dị na calorie.
• Dochie ụfọdụ anụ na azụ. Gbalịa iri ma ọ dịkarịa ala nri 2 na azụ kwa izu.
• Wụsaa mkpụrụ flax n'ala na nri gị.
• Tinye walnuts ma ọ bụ mkpụrụ sunflower na salads.
• Jiri ọka ma ọ bụ mmanụ safflow were esi nri kama bọta na abụba siri ike.

Polyunsaturated ọdụdụ acid; PUFA; Cholesterol - abụba polyunsaturated; Atherosclerosis - abụba polyunsaturated; Ike nke akwara - abụba polyunsaturated; Hyperlipidemia - abụba polyunsaturated; Hypercholesterolemia - abụba polyunsaturated; Ọrịa akwara ọbara - abụba polyunsaturated; Ọrịa obi - abụba polyunsaturated; Mkpụrụ obi akwara - polyunsaturated abụba; PAD - polyunsaturated abụba; Ọrịa strok - abụba polyunsaturated; CAD - abụba polyunsaturated; Obi ike nri - abụba polyunsaturated

Eckel RH, Jakicic JM, Ard JD, et al. Ntughari Ntuziaka 2013 AHA / ACC banyere njikwa ndụ iji belata ihe gbasara obi: mkpesa nke American College of Cardiology / American Heart Association Task Force on Practice Guidelines. J Am Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 pubmed.ncbi.nlm.nih.gov/24239922/.

Grundy SM, Nkume NJ, Bailey AL, et al. 2018 AHA / ACC / AACVPR / AAPA / ABC / ACPM / ADA / AGS / APhA / ASPC / NLA / PCNA Ntuziaka maka njikwa cholesterol ọbara: akụkọ nke kọleji American Cardiology / American Heart Association Task Force na Clinical Practice Guidelines . J Am Coll Cardiol. Nta. 2019; 73 (24): e285-e350. PMID: 30423393 pubmed.ncbi.nlm.nih.gov/30423393/.

Hensrud DD, Heimburger DC. Nri oriri na-edozi ahụ na ahụ ike na ọrịa. Na: Goldman L, Schafer AI, eds. Ọgwụ Goldman-Cecil. Nke 26th. Philadelphia, PA: Elsevier; 2020: isi 202.

Mozaffarian D. Nri na ọrịa obi na ọrịa metabolic. Na: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Ọrịa Obi Braunwald: Akwụkwọ ọgụgụ nke Ọgwụ Ọrịa Cardiovascular. Nke 11. Philadelphia, PA: Elsevier; 2019: isi 49.

Ngalaba Ọrụ Ugbo na US na Ngalaba Ahụike na Ọrụ Ndị Ọrụ US. Ntuziaka nri nri maka ndị America, 2020-2025. Agba nke 9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Emelitere December 2020. Nabata Jenụwarị 25, 2021.

• Abụba nri
• Etu esi wedata cholesterol na nri