Eziokwu gbasara abụba na-edozi ahụ

Monounsaturated abụba bụ ụdị nke abụba dietary. Ọ bụ otu n'ime abụba ndị dị mma, yana abụba polyunsaturated. Mkpụrụ abụba ndị a na-edozi edozi bụ mmiri mmiri na ụlọ okpomọkụ, mana ịmalite ịmalite mgbe obi jụrụ ha.

Abụba abụba na abụba trans siri ike na ụlọ okpomọkụ. Abụba ndị a na-adịghị mma nwere ike ime ka ị nwee ike ibute ọrịa obi na nsogbu ahụike ndị ọzọ.

A na-achọta abụba ndị a na-enweta na nri osisi, dị ka mkpụrụ, avocados, na mmanụ ihe oriri. Iri oke abụba na-edozi ahụ (na polyunsaturated) na abụba abụba na trans fat nwere ike ịbara ahụ ike gị uru.

Mkpụrụ abụba dị mma maka ahụike gị n'ọtụtụ ụzọ:

• Ha nwere ike inye aka belata ọkwa LDL (ọjọọ) nke kọlestrọl gị. Cholesterol bụ ihe dị nro, nke nwere waksị nke nwere ike ibata, ma ọ bụ gbochie, akwara (arịa ọbara). Idebe ogo LDL gị dị ala na-ebelata ohere gị maka ọrịa obi na ọrịa strok.
• Mkpụrụ abụba na-enyere aka ịzụlite ma jigide mkpụrụ ndụ gị.

Ahụ gị chọrọ ụfọdụ abụba maka ike na ọrụ ndị ọzọ. Mkpụrụ abụba ndị a bụ nhọrọ dị mma.

Ego ole ka ị ga-enweta kwa ụbọchị? Nke a bụ ndụmọdụ sitere na Ntuziaka Nri 2015-2020 maka ndị America:

• Chọsie ike inweta karịa 10% nke calorie gị kwa ụbọchị site na abụba jupụtara (nke a hụrụ na anụ uhie, bọta, cheese, na mmiri ara ehi zuru oke) na abụba trans (nke achọtara na nri esiri esi). Maka nri calorie 2,000, nke ahụ bụ mkpokọta calorie 140 ruo 200, ma ọ bụ gram 16 ruo 22 kwa ụbọchị.
• 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 dị mma maka ahụike gị. Mana iri oke abụba nwere ike ibute uru bara ụba. Abụba niile nwere calorie 9 kwa gram nke abụba. Nke a karịrị okpukpu abụọ nke ihe a na-enweta 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 nke ahụ, jiri abụba ndị dị mma, ndị na-adịghị edozi ahụ dochie abụba ndị jupụtara ma ọ bụ trans.

All nri juru n’ime nwere akara oriri na-edozi ahụ nke gụnyere ọdịnaya abụba. Gụ aha nri nwere ike inyere gị aka ịmata ụdị abụba ị na-eri.

• Lelee ngụkọta abụba na otu ọrụ. Jide n'aka na ị gbakwunye ọnụ ọgụgụ nke servings ị ga-eri n'otu oge.
• Lelee anya na abụba zuru ezu na abụba abụba na-eje ozi. Ndị ọzọ bụ abụba na-edozi ahụ. Labfọdụ aha mmado ga-depụta monounsaturated abụba ọdịnaya, ụfọdụ agaghị.
• 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.

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

• Mkpụrụ
• Ube oyibo
• Mmanụ Canola
• Mmanụ oliv
• Safflower mmanụ (nnukwu oleic)
• Mmanụ
• Ahụekereekere na bọta
• Mmanụ Sesame

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

• Rie mkpụrụ kama kuki maka nri. Naanị jide n'aka na ị ga-etinye obere akụkụ gị, ebe mkpụrụ dị na calorie.
• Tinye ube oyibo na salads na sandwiches.
• Dochie bọta na abụba siri ike na olive ma ọ bụ mmanụ canola.

Monounsaturated ọdụdụ acid; MUFA; Oleic acid; Cholesterol - abụba abụba; Atherosclerosis - abụba na-edozi ahụ; Ike nke akwara - abụba na-edozi ahụ; Hyperlipidemia - abụba na-edozi ahụ; Hypercholesterolemia - abụba na-edozi ahụ; Ọrịa akwara ọbara - abụba abụba; Ọrịa obi - abụba zuru oke; Mkpụrụ obi akwara - abụba na-edozi ahụ; PAD - abụba na-edozi ahụ; Ọkụ - abụba na-edozi ahụ; CAD - abụba na-edozi ahụ; Obi nri dị mma - abụba na-edozi ahụ

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 Ahụike na Ọrụ Ndị Ọrụ US; Ngalaba Ọrụ Ugbo nke US. Ntuziaka nri 2015 - 2020 maka ndị America. Nke 8th. health.gov/dietaryguidelines/2015/resources/2015-2020_Dietary_Guidelines.pdf. Emelitere December 2015. Nabata July 2, 2020.

• Abụba nri
• Etu esi wedata cholesterol na nri