Ọ bụ mmanụ ahụekere keto?

• Acid abụba juru eju (SFA): 20%.
• Acids fatty monounsaturated (MUFA): 50%.
• Polyunsaturated fatty acids (PUFA): 30%.

Enwere ihe dị ka gram 216 nke oke abụba n'otu iko. ¹ ).

Ọ bụghị isi iyi nke vitamin C, vitamin A, ma ọ bụ eriri nri.

Dị elu na MUFAs na PUFAs na obere SFA, mmanụ ahụekere bụ ụdị abụba nke AHA na-atụ aro iji belata ihe ize ndụ nke ọrịa obi.

N'ụzọ dị mwute, sayensị na-adịbeghị anya akwadoghị ndụmọdụ a.

Ihe 5 mere ị ga-eji zere mmanụ ahụekere

Tụlee ihe ise ndị a mere ị ga-eji zere mmanụ ahụekere. Ihe ọjọọ niile ọ nwere ike ime n'ahụ gị nwere ike iju gị anya.

#1: Na-akpata nrụgide oxidative

Ụfọdụ na-ekwu na mmanụ ahụekere dị mma n'ihi na ọ nwere vitamin E. Vitamin E bụ antioxidant nke na-enyere aka ịlụ ọgụ free radicals na ibelata. nrụgide oxidative.

Ma enwere nsogbu ole na ole na mmanụ a na-ewu ewu nke na-ewepụ ọdịnaya vitamin E ya. Nke mbụ, mmanụ na-eme ka ọ dị ọkụ mgbe ị na-ekpo ọkụ, nke na-emepụta radicals n'efu.

Nke abụọ, ọ bara ụba na omega-6 fatty acids, nke na-atụfu nguzozi gị nke omega-3 na omega-6 fatty acids.

Ịchọrọ ka oke gị bụrụ ihe dịka 1: 1 omega-6 na omega-3 ma ọ bụ 4: 1 na opekempe. The Standard American Diet na-enye ọtụtụ ndị mmadụ oke nso na 20: 1 ( ² ).

N'ihi ya, oke ibu abawanyela, yana ọrịa ndị na-adịghị ala ala dịka ọrịa shuga, ọrịa obi na kansa.

Ihe abụọ a, ọdịnaya omega-6 na ọnụ ọgụgụ dị elu nke oxidation, na-eme ka mmanụ ahụekere dị elu na radicals free, nke na-akpata nrụgide oxidative.

Nchegbu oxidative, nke ụdị oxygen na-emeghachi omume (ROS) na-akwalite, metụtara ọtụtụ ọrịa na-adịghị ala ala.

Ọ bụrụ na ị na-achọ abụba dị mma bara ụba na vitamin E, họrọ mmanụ nkwụ o ube oyibo.

#2: na-emetụta cholesterol

Enwere ihe akaebe na abụba polyunsaturated dị ka mmanụ ahụekere nwere ike wedata LDL cholesterol, nke a na-akpọkarị ya "cholesterol ọjọọ" ( ³ ). Nke ahụ bụ otu n'ime isi ihe kpatara PUFA ji akwalite dịka "obi dị mma."

Nnwale ụlọ ọgwụ gosipụtara na mmanụ ahụekere nwere ike belata ọkwa LDL cholesterol. ⁴ ), nke mere ka ndị nchọpụta kwupụta na mmanụ a dị mma maka obi. Mana enwere nsogbu na nkwubi okwu a, gụnyere:

1. LDL cholesterol abụghị ezigbo amụma maka ọrịa obi (CVD). Ọnụọgụ irighiri LDL na triglyceride-to-HDL bụ ihe amụma kacha mma maka CVD. ⁵ ).
2. Iri mmanụ PUFA dị elu na omega-6 na-abawanye oke nke omega-6 na omega-3, nke jikọtara ya na oke ibu, ihe egwu ama ama nke ukwuu. CVD.
3. Isi nri na mmanụ nwere nnukwu linoleic ọdịnaya pụtara iri oxidized lipids, dịkwa egwu maka obi ike.

#3: Ọ nwere ike imetụta obi gị n'ụzọ na-adịghị mma

Enwere uru maka ahụike obi gị mgbe ị na-eri mmanụ ahụekere? Mba. N'ụzọ dị nnọọ iche.

Abụba juru eju na nke enweghị otuto, n'ihi ike nke njikọ hydrogen ha, na-abụkarị ọkụ kwụsiri ike. Ma ọ bụghị abụba niile nwere ike iguzogide okpomọkụ.

Dịka ọmụmaatụ, mmanụ ahụekere nwere PUFA omega-6 linoleic acid. Mgbe ị na-ekpughere linoleic acid na okpomọkụ dị elu, dị ka iji ya na frying, ndị lipids oxidize.

Ị nụburu isi lipids oxidized. Nri rancid na-eme oxidizes. Mmanụ akwụkwọ nri ochie nọ ọdụ n'azụ kọbọd gị oxidize.

Ndị a oxidized lipids bụ ukwuu atherogenic. N'ikwu ya n'ụzọ ọzọ, ha na-ebute ọrịa obi ( ⁶ ).

Kedu ka ihe a si arụ ọrụ? Ozugbo agbarichara ya, a na-agbajikarị lipids oxidized na lipoproteins, ụmụ irighiri ihe na-ebuga cholesterol n'ọbara.

Ma mgbe lipoprotein dị obere (LDL) na-ebu lipids oxidized, urughuru LDL ahụ nwekwara ike ịbụ oxidized.

Oxidized LDL nwere ike ịbanye na mgbidi akwara wee bute nzaghachi mgbochi mkpali. Nke a bụ otú plaques atherosclerotic si etolite.

Ma ọ bụghị naanị nke ahụ. Ozugbo e riri ya, lipids oxidized na-esokwa radicals efu na-emekọrịta ihe n'ọbara iji mepụta ọbụna mbufụt. Nke a na-akpasu iwe na-atụnye ụtụ na ọrịa obi na oke ibu.

#4: Ọ metụtara oke ibu

Enwere ọtụtụ ụzọ maka oke ibu, nri carbohydrate dị elu bụ otu n'ime ha. Mana isi ihe na-enye aka na ọrịa oke ibu bụ nri dị elu na PUFA.

Abụba polyunsaturated dị ka linoleic acid na-abawanye omega-6 na oke omega-3, nke na-abawanye ohere ibu ibu.

Omega-6 PUFA ọzọ, arachidonic acid, nwekwara ike ibute oke ibu. Ọ dịghịkwa ihe na-ebuli arachidonic acid dị ka iri linoleic acid. ⁷ ).

Ndị America na-eri ọtụtụ linoleic acid. Ị nwere ike ịhụ ya na mmanụ soy, mmanụ canola, mmanụ sunflower na mmanụ ahụekere. Ma ọ bụ isi ihe na-ebute ọrịa oke ibu ( ⁸ ) ( ⁹ ).

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N'ime nyocha nke òké, ìgwè abụọ nke ụmụ oke nwetara otu n'ime nri abụọ: elu linoleic na obere linoleic. Mgbe izu 14 gachara, oke linolenic "oke oke America nke oge a" ghọrọ oke ibu.

Enwekwara ihe akaebe ụlọ ọgwụ. Ruo izu asatọ, ndị nchọpụta gbakwunyere mmanụ ahụekere na ịma jijiji nke ndị siri ike na ndị buru ibu kwa ụbọchị. N'ikpeazụ, otu abụọ ahụ enweela ibu ibu ( ¹⁰ ).

Iri mmanụ ahụekere linoleic dị elu agaghị enyere gị aka ịkwụsị ibu. Ọ gaghịkwa enyere gị aka izere ọrịa.

#5: Ọ metụtara ọrịa ndị ọzọ na-adịghị ala ala

Na mgbakwunye na ọrịa obi na oke ibu, enwere ọtụtụ ọrịa ndị ọzọ jikọtara ya na mmanụ ihe oriri nwere nnukwu linoleic, dị ka mmanụ ahụekere. Nke a bụ atọ:

Ọrịa cancer #1

Iri mmanụ linoleic nke ukwuu, ọkachasị mgbe oxidized, bụ ụzọ doro anya isi na-abawanye nrụgide oxidative.

Nbibi oxidative a, na mbufụt metụtara, nwere ike mechaa gbanwee mkpụrụ ndụ nkịtị ka ọ bụrụ mkpụrụ ndụ kansa. Mgbe ahụ, etuto ahụ na-amalite ịmalite ( ¹¹ ).

#2 ọrịa imeju

Ọtụtụ ndị America na-azụlite ọrịa a na-akpọ ọrịa imeju na-adịghị egbu egbu (NAFLD). Abụba na-ebuli elu n'imeju, na-akpata ọtụtụ nsogbu, site na afọ ntachi ruo na imeju cirrhosis zuru oke ( ¹² )( ¹³ ).

Kedu ka NAFLD si etolite? Ọtụtụ ihe: nri ndị nwere carbohydrate dị elu, ọrịa metabolic, na ee, mmanụ nri ( ¹⁴ ).

Iri mmanụ olive na-amaghị nwoke, n'aka nke ọzọ, yiri ka ọ na-eme ka ahụike imeju dịkwuo mma ( ¹⁵ ).

ọrịa shuga #3

Ọrịa shuga 2dị nke abụọ na-apụta dị ka oke ibu, nguzogide insulin na hyperinsulinemia. Nri nwere carbohydrate dị elu nwere ike itinye aka na ọrịa shuga, nri ketogenic dị ala nwere ike inye aka iji tụgharịa ya.

A na-ejikọta mmanụ akwụkwọ nri nke nwere linoleic acid na ụdị ọrịa shuga 2 (XNUMX) ¹⁶ ).

Ndụmọdụ bara uru maka ịhọrọ mmanụ esi nri nke ọma

Mmanụ ahụekere nwere ike inwe ụtọ nutty ụtọ, na ụdị a na-emechabeghị, nke oyi na-atụ nwere ike ịnwe ụfọdụ vitamin E dị mma.

Ma ọ na-agbakwa ngwa ngwa. Nke a pụtara na ọ nwere ike tufuo oke O6: O3 gị n'enweghị nguzozi ma tinye aka na ọnọdụ dịka ọrịa obi, ọrịa metabolic, na oke ibu.

Kama ịhọrọ PUFA, jiri ndụmọdụ ndị a chọtara gị mmanụ nri kwesịrị ekwesị:

#1 esi nri na mmanu siri ike

A na-ere mmanụ ahụekere na mmanụ ihe oriri ndị ọzọ dị ka mmanụ na-ekpo ọkụ, ma ha na-eme ka ọ dị mfe na okpomọkụ dị elu.

Kama nke ahụ, họrọ mmanụ esi nri kwụsiri ike karị: abụba juru eju na abụba ndị dị ka mmanụ aki oyibo, bọta, mmanụ nkwụ na mmanụ ube oyibo. Lipids adịghị oxidize, na ha na-atọ ụtọ.

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#2 Jụọ gbasara mmanụ n'ụlọ nri

Ọtụtụ ụlọ oriri na ọṅụṅụ, karịsịa ndị na-eri nri ndị Asia, na-eji mmanụ ahụekere na-esi nri. Na-atọ ụtọ.

Mana ọ baghị uru mmebi ahụ. Jụọ ma onye isi nri nwere ike iji mmanụ esi nri ka mma, dị ka mmanụ oliv, bọta, ma ọ bụ ghee.

#3 dị mkpa oke gị O6:O3

Cheta na a na-ejikọta oke O6: O3 na nnukwu ihe ize ndụ nke oke ibu. Ọ dabara nke ọma, ị nwere ike melite oke gị site na:

1. Rie obere abụba O6: mmanụ ahụekere, mmanụ soybean, mmanụ safflower, wdg.
2. Riekwuo abụba O3, nke a na-achọta na azụ, mmanụ azụ, na anụ ehi na-eri nri.

Ọbụlagodi na oke gị abụghị 1:1, inwe oke 2:1 ma ọ bụ 3:1 ka dị mma karịa ọtụtụ.

#4 họrọ abụba keto kacha mma

Ma ị nọ na nri ketogeniki ma ọ bụ na ị nọghị, ọ dị mma ịhọrọ abụba dị mma.

Nke a bụ ka ọ ga-adị ka:

• MCT mmanụ.
• Aki oyibo.
• Bọta.
• mmanụ nkwụ uhie.
• Ube oyibo.
• Akụ bọta.
• Oliv mmanụ.

N'ala ala: Zenarị mmanụ ahụekere

Mmanụ ahụekere nwere ike na-atọ ụtọ, mana ụtọ ahụ pụrụ iche na-eri ahụ ike gị nnukwu ọnụ.

Iji mmanụ a na-esi nri na-emepụta lipids oxidized, ụmụ irighiri ihe ndị a maara na-ebute ọrịa obi. Iri mmanụ ahụekere pụtara iri linoleic acid, PUFA na-abawanye oke O6: O3 gị.

Ihe niile a tụlere, otu ihe doro anya: AHA adịghị mma gbasara abụba polyunsaturated. O kwesịghị ịbụ isi ihe na nri.

Kama, na-ahọrọ mgbe niile maka abụba dị mma. Abụba ndị a na-akwado mmepụta nke homonụ na neurotransmitters nke ọma, gbakwunyere na ha bụ akụkụ nke nri keto dị mma. Bido ebe a.

Ozi nri

Ọnụ ego: 100 g

aha	Ogwu
Netwọk carbs	0 g
Abụba	100 g
Nri protin	0 g
Total carbohydrates	0 g
Eriri	0 g
Kalori	884

Isi: USDA