Ngaba i-oyile yamandongomane i-keto?

• I-Fatty acids (SFA): i-20%.
• I-Monounsaturated fatty acids (MUFA): i-50%.
• I-Polyunsaturated fatty acids (PUFA): i-30%.

Kukho malunga ne-216 grams yamafutha ewonke kwikomityi enye yokukhonza ( ¹ ).

Ayingomthombo obalulekileyo wevithamin C, ivithamin A, okanye ifayibha yokutya.

Iphezulu kwi-MUFA kunye ne-PUFA kunye ne-SFAs ephantsi, ioli ye-peanut luhlobo lwamafutha i-AHA incoma ukunciphisa umngcipheko wesifo senhliziyo.

Ngelishwa, isayensi yakutshanje ayiluxhasi olu ncomo.

Izizathu ze-5 zokuphepha ioli ye-peanut

Qwalasela ezi zizathu zintlanu zokuphepha ioli yamandongomane. Unokumangaliswa kuzo zonke izinto ezingalunganga ezinokuzenza emzimbeni wakho.

#1: Ibangela uxinzelelo lwe-oxidative

Abanye bathi ioli yamandongomane isempilweni kuba inevithamin E. IVithamin E yi-antioxidant enceda ukulwa neeradicals zasimahla kwaye iyanciphisa. uxinzelelo lwe-oxidative.

Kodwa kukho iingxaki ezimbalwa kule oyile idumileyo egatya umxholo wayo wevithamin E. Okokuqala, i-oyile i-oxidize xa uyitshisa, nto leyo eyenza i-radicals yamahhala.

Okwesibini, isityebi kwi-omega-6 fatty acids, ephosa ibhalansi yakho ye-omega-3 ukuya kwi-omega-6 fatty acids ibhalansi.

Ufuna umlinganiselo wakho ube malunga ne-1:1 i-omega-6 ukuya kwi-omega-3 okanye i-4:1 ubuncinci. I-Standard American Diet ibonelela abantu abaninzi ngomlinganiselo osondele kuma-20:1 ( ² ).

Ngenxa yoko, ukutyeba kuye kwanda, kwaye kunye nezifo ezingapheliyo ezifana nesifo seswekile, isifo senhliziyo kunye umhlaza.

Ezi zinto zimbini, umxholo we-omega-6 kunye namazinga aphezulu e-oxidation, yenza ioli ye-peanut iphezulu kwi-radicals yamahhala, ebangela uxinzelelo lwe-oxidative.

Uxinzelelo lwe-oxidative, oluqhutywa ziintlobo ze-oxygen esebenzayo (ROS), inxulumene nobuninzi izifo ezingapheliyo.

Ukuba ujonge amanqatha asempilweni atyebile kwivithamin E, khetha ioli yesundu o ioyile yeavokhado.

#2: Ichaphazela iCholesterol

Kukho ubungqina bokuba amafutha e-polyunsaturated njengeoli ye-peanut anokuyihlisa i-cholesterol ye-LDL, ehlala ibhalwa ngendlela engeyiyo njenge "cholesterol embi" ³ ). Sesinye sezizathu eziphambili zokuba iiPUFA zikhuthazwe njenge "ntliziyo ephilileyo."

Ulingo lweklinikhi lubonise ukuba ioli ye-peanut inokunciphisa amanqanaba e-cholesterol ye-LDL ( ⁴ ), nto leyo eyabangela ukuba abaphandi bathi le oli iluncedo kwintliziyo. Kodwa kukho iingxaki kwesi sigqibo, kuquka:

1. I-cholesterol ye-LDL ayiyiyo i-predictor efanelekileyo ye-cardiovascular disease (CVD) ingozi. Inombolo ye-LDL ye-particle kunye ne-triglyceride-to-HDL i-predictors engcono kakhulu ye-CVD) ( ⁵ ).
2. Ukutya i-oyile ye-PUFA ephezulu kwi-omega-6 yonyusa umlinganiselo we-omega-6 ukuya kwi-omega-3, enxulunyaniswa nokutyeba, into eyaziwayo yomngcipheko I-ECV.
3. Ukupheka ngeoli enomxholo ophezulu we-linoleic kuthetha ukutya i-lipids ene-oxidized, nayo yoyikeka impilo yentliziyo.

#3: Inokuchaphazela kakubi intliziyo yakho

Ngaba zikhona iingenelo kwimpilo yentliziyo yakho xa usebenzisa ioyile yamandongomane? Hayi. Ngokuchasene noko.

Amafutha ahluthayo kunye ne-monounsaturated, ngenxa yamandla eebhondi ze-hydrogen, athande ukuzinza ubushushu. Kodwa asingawo onke amafutha anokumelana nobushushu.

Ngokomzekelo, ioli ye-peanut iqulethe i-PUFA omega-6 linoleic acid. Xa uveza i-linoleic acid kubushushu obuphezulu, njengokuyisebenzisa ekuqhotseni, ezo lipids ziya oxidize.

Ukhe wayiva i-lipids ene-oxidized ngaphambili. Ukutya kweRancid oxidizes. Ioli yemifuno endala ehleli ngasemva kwekhabhathi yakho i-oxidize.

Ezi lipids oxidized kakhulu atherogenic. Ngamanye amazwi, babangela isifo senhliziyo ( ⁶ ).

Isebenza kanjani lento? Nje ukuba zityiswe, iilipids ezine-oxidized zidla ngokuqhekeka zibe lipoprotein, amasuntswana athwala i-cholesterol egazini.

Kwaye xa i-low-density lipoprotein (i-LDL) ithwala i-lipids ene-oxidized, loo nxalenye ye-LDL inokwenzeka ukuba i-oxidized nayo.

I-LDL ene-Oxidized inokuthi ingene eludongeni lwe-arterial kwaye ibangele impendulo yokuvuvukala. Yile ndlela i-atherosclerotic plaques ekhula ngayo.

Kodwa akuphelelanga apho. Nje ukuba idliwe, i-lipids ene-oxidized iphinda inxibelelane neeradicals zasimahla kwigazi ukwenza ukuvuvukala ngakumbi. Le cascade evuthayo inegalelo kwisifo senhliziyo kunye nokukhuluphala.

#4: Inxulumene nokutyeba

Kukho iindlela ezininzi zokutyeba, ukutya okunecarbohydrate eninzi yenye yazo. Kodwa eyona nto inegalelo kubhubhani wokutyeba kukutya okuphezulu kwiiPUFAs.

Amafutha e-Polyunsaturated afana ne-linoleic acid anyusa i-omega-6 yakho kwi-omega-3 ratio, eyandisa umngcipheko wakho wokutyeba.

Enye i-omega-6 PUFA, i-arachidonic acid, nayo inokubangela ukutyeba. Kwaye akukho nto iphakamisa amanqanaba e-arachidonic acid njengokutya i-linoleic acid ( ⁷ ).

Abantu baseMelika batya kakhulu i-linoleic acids. Ungayifumana ku oyile yesoya, ioli ye-canola, ioli kajongilanga kunye neoli yamandongomane. Kwaye ngoyena mqhubi mkhulu wobhubhani wokutyeba ( ⁸ ) ( ⁹ ).

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Kuphononongo lweempuku, amaqela amabini eempuku afumana enye yezidlo ezimbini: i-linoleic ephezulu kunye ne-linoleic ephantsi. Emva kweeveki ze-14, i-linolenic ephezulu "iigundane zaseMelika zanamhlanje" zaye zatyeba.

Kukho nobungqina beklinikhi. Kangangeeveki ezisibhozo, abaphandi bongeza ioli yamandongomane ekushukumeni kwemihla ngemihla kwabantu ababhityileyo nabatyebe kakhulu. Ekugqibeleni, omabini amaqela aye afumana ubunzima ( ¹⁰ ).

Ukutya ioli ye-peanut ephezulu ye-linoleic ayiyi kukunceda ulahlekelwe isisindo. Kwaye akuyi kukunceda ukuba uphephe izifo.

#5: Inxulumene nezinye izifo ezingapheliyo

Ukongeza kwisifo senhliziyo kunye nokukhuluphala, kukho ezinye izifo ezininzi ezinxulumene neoli yemifuno ye-linoleic ephezulu, njengeoli ye-peanut. Nazi ezintathu:

Umhlaza #1

Ukutya ioli ye-linoleic kakhulu, ngakumbi xa i-oxidized, yindlela eqinisekileyo yokwandisa uxinzelelo lwe-oxidative.

Lo monakalo we-oxidative, kunye nokudumba okuhambelanayo, kunokutshintsha iiseli eziqhelekileyo zibe ziiseli zomhlaza. Emva koko amathumba aqala ukwenza ( ¹¹ ).

#2 isifo sesibindi

Abantu abaninzi baseMelika bahlakulela imeko ebizwa ngokuba yi-non-alcoholic fatty liver disease (NAFLD). Amafutha aqokelelana esibindini, nto leyo ebangela inkitha yeengxaki, ukusuka ekudumbeni kwesisu ukuya kwisifo sokudumba kwesibindi ngokupheleleyo ( ¹² )( ¹³ ).

Iphuhlisa njani i-NAFLD? Izinto ezininzi: ukutya okune-carb ephezulu, isifo se-metabolic syndrome, kwaye, ewe, ioyile yemifuno ( ¹⁴ ).

Ukutya ioli yeoli enyulu, kwelinye icala, kubonakala kuphucula impilo yesibindi ( ¹⁵ ).

isifo seswekile #3

Udidi lwesi-2 lweswekile lubonakala njengokutyeba, ukunganyangeki kwe-insulin, kunye ne-hyperinsulinemia. Ukutya okuneCarb ephezulu kunokuba negalelo kwiSifo seswekile, i-Low-Carb Ketogenic Diets inokuncedisa ukuyijika.

Ioli yemifuno ephezulu kwi-linoleic acid nayo idityaniswe nesifo seswekile se-2 ( ¹⁶ ).

Iingcebiso ezisebenzayo zokukhetha iioli zokupheka ezifanelekileyo

Ioyile yamandongomane inokuba nencasa emnandi ye-nutty, kwaye inguqulelo engacocwanga, ecinezelekileyo inokuba nevithamin E esempilweni.

Kodwa iphinde ibe ngumhlwa ngokulula. Oku kuthetha ukuba inokuphosa i-O6: i-O3 ratios ngaphandle kokulinganisela kwaye ibe negalelo kwiimeko ezifana nesifo senhliziyo, isifo se-metabolic, kunye nokukhuluphala.

Endaweni yokukhetha ii-PUFA, sebenzisa la macebiso ukuze ufumane ioyile yokupheka efanelekileyo kuwe:

#1 ukupheka ngeeoli ezizinzileyo

Ioyile yamandongomane kunye nezinye ioyile zemifuno zithengiswa njengeoyile ezizinzile kubushushu, kodwa zixubha ngokulula kumaqondo obushushu aphezulu.

Endaweni yoko, khetha ioyile zokupheka ezizinzileyo: amafutha ahluthisiweyo kunye ne-monounsaturated njengeoyile yekhokhonathi, ibhotolo, ioli yesundu, kunye neoyile yeeavokhado. I-Lipids ayifaki oxidize, kwaye imnandi.

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#2 Buza ngeeoyile kwiivenkile zokutyela

Iindawo zokutyela ezininzi, ngakumbi ezo zisebenzisa ukutya kwe-Asian-style, zisebenzisa ioyile yamandongomane ukuqhotsa ukutya. Incasa kakuhle.

Kodwa ayiwufanelanga umonakalo. Buza ukuba umpheki angasebenzisa ioyile yokupheka esempilweni, njengeoyile yomnquma, ibhotolo, okanye ighee.

#3 ibalulekile umlinganiselo wakho O6:O3

Khumbula ukuba umlinganiselo ophezulu we-O6: O3 unxulunyaniswa nomngcipheko ophezulu wokutyeba. Ngethamsanqa, ungawuphucula umlinganiselo wakho ngoku:

1. Yidla ngaphantsi kwe-O6 amafutha: ioli ye-peanut, ioli ye-soya, ioli ye-safflower, njl.
2. Yidla amafutha amaninzi e-O3, afumaneka ikakhulu kwintlanzi, ioli yeentlanzi, kunye nenyama yenkomo etyiswe ngengca.

Nokuba umlinganiselo wakho awukho 1:1, ukuba no 2:1 okanye 3:1 ratio kusengcono kunoninzi.

#4 khetha awona mafutha e-keto angcono

Nokuba ukwisidlo se-ketogenic okanye awukho, luluvo oluhle ukukhetha amanqatha anempilo.

Yile ndlela ekumele ibonakale ngayo:

• Ioli ye-MCT.
• Ioyile yekhokhonathi.
• Butter.
• ioli ebomvu yesundu.
• Ioyile yeavokhado.
• Ibhotolo yeNti.
• Ioli yomnquma.

Ngezantsi: Yiphephe i-Peanut Oli

Ioyile yamandongomane inokuba mnandi, kodwa incasa eyahlukileyo iza ngexabiso elinzima kwimpilo yakho.

Ukupheka ngale oli kuvelisa i-lipids oxidized, iimolekyuli ezaziwa ngokubangela isifo sentliziyo. Ukutya ioli ye-peanut kuthetha ukutya i-linoleic acid, i-PUFA eyandisa umlinganiselo wakho we-O6: O3.

Zonke izinto eziqwalaselwayo, into enye icacile: i-AHA ayilunganga ngamafutha e-polyunsaturated. Akufunekanga ibe sisiseko sokutya.

Kunoko, hlala ukhetha amafutha anempilo. La mafutha axhasa imveliso elungeleleneyo yeehomoni kunye nee-neurotransmitters, kwaye ziyinxalenye yokutya okunempilo kwe-keto.Ufuna ukwazi ngakumbi nge-keto? Qala apha.

Ulwazi lwezempilo

Ubungakanani bokukhonza: 100 g

igama	Ixabiso
Net carbs	0 g
Amafutha	100 g
Iprotein	0 g
Iicarbohydrate zizonke	0 g
Ifayibha	0 g
Iikhalori	884

Umthombo: USDA