Ingabe i-peanut oil keto?

• Amafutha agcwele ama-acids (SFA): 20%.
• I-Monounsaturated fatty acids (MUFA): 50%.
• I-Polyunsaturated fatty acids (PUFA): 30%.

Kukhona cishe amagremu angama-216 amafutha esewonke enkomishini eyodwa ( ¹ ).

Akuwona umthombo obalulekile kavithamini C, uvithamini A, noma i-fiber yokudla.

Iphezulu ku-MUFAs kanye ne-PUFAs futhi iphansi ku-SFAs, amafutha e-peanut uhlobo lwamafutha i-AHA incoma ukunciphisa ingozi yesifo senhliziyo.

Ngeshwa, isayensi yakamuva ayisekeli lesi sincomo.

Izizathu ezi-5 zokugwema amafutha e-peanut

Cabangela lezi zizathu ezinhlanu zokugwema uwoyela wamantongomane. Ungase umangale ngazo zonke izinto ezingezinhle engase izenze emzimbeni wakho.

#1: Idala ingcindezi ye-oxidative

Abanye bathi uwoyela wamantongomane unempilo ngoba unovithamini E. U-Vitamin E uyi-antioxidant esiza ukulwa nama-radicals mahhala futhi wehlise ukucindezeleka okwenziwe nge-oxidative.

Kodwa kunezinkinga ezimbalwa ngala mafutha athandwayo aphikisana nokuqukethwe kwawo kwe-vitamin E. Okokuqala, uwoyela oxidizes lapho uwashisa, okudala ama-radicals mahhala.

Okwesibili, icebile ku-omega-6 fatty acids, ephonsa ibhalansi yakho ye-omega-3 kuya ku-omega-6 fatty acids ibhalansi.

Ufuna izilinganiso zakho zibe cishe ngu-1:1 omega-6 ukuya ku-omega-3 noma u-4:1 okungenani. I-Standard American Diet inikeza abantu abaningi isilinganiso esisondele ku-20:1 ( ² ).

Ngenxa yalokhu, ukukhuluphala ngokweqile kuye kwanda kakhulu, futhi kuhambisana nezifo ezingamahlalakhona ezifana nesifo sikashukela, isifo senhliziyo kanye umdlavuza.

Lezi zinto ezimbili, okuqukethwe kwe-omega-6 kanye namazinga aphezulu e-oxidation, kwenza amafutha e-peanut abe phezulu kuma-radicals mahhala, abangela ukucindezeleka kwe-oxidative.

Ukucindezeleka kwe-oxidative, okugqugquzelwa yizinhlobo ze-oxygen esebenzayo (ROS), kuhlobene nokuningi izifo ezingamahlalakhona.

Uma ufuna amafutha anempilo acebile ngovithamini E, khetha uwoyela wesundu o uwoyela we-avocado.

#2: Ithinta I-Cholesterol

Kunobufakazi bokuthi amafutha e-polyunsaturated afana namafutha e-peanut angehlisa i-cholesterol ye-LDL, evame ukubizwa ngokungeyikho ngokuthi "i-cholesterol embi" ( ³ ). Lesi ngesinye sezizathu eziyinhloko ukuthi ama-PUFA akhuthazwa ngokuthi "inhliziyo enempilo."

Ukuhlolwa komtholampilo kubonise ukuthi uwoyela we-peanut unganciphisa amazinga e-cholesterol e-LDL ( ⁴ ), okwenza abacwaningi basho ukuthi la mafutha asiza inhliziyo. Kodwa kunezinkinga ngalesi siphetho, okuhlanganisa:

1. I-cholesterol ye-LDL ayisona isibikezelo esihle sengozi ye-cardiovascular disease (CVD). Inombolo yezinhlayiyana ze-LDL kanye nesilinganiso se-triglyceride-to-HDL yizibikezelo ezingcono kakhulu ze-CVD) ( ⁵ ).
2. Ukudla uwoyela we-PUFA ku-omega-6 ephezulu kukhulisa isilinganiso se-omega-6 ne-omega-3, ehlotshaniswa nokukhuluphala, into eyaziwa kakhulu engozini I-CVD.
3. Ukupheka ngamafutha ane-linoleic ephezulu kusho ukudla ama-lipids ane-oxidized, futhi okubi kakhulu impilo yenhliziyo.

#3: Kungaba nomthelela omubi enhliziyweni yakho

Ingabe zikhona izinzuzo zempilo yenhliziyo yakho lapho udla amafutha amakinati? Cha. Ngokuphambene nalokho.

Amafutha agcwele kanye ne-monounsaturated, ngenxa yamandla amabhondi e-hydrogen, ajwayele ukuzinza ekushiseni. Kodwa akuwona wonke amafutha angakwazi ukumelana nokushisa.

Isibonelo, amafutha e-peanut aqukethe i-PUFA omega-6 linoleic acid. Uma uveza i-linoleic acid emazingeni okushisa aphezulu, njengokuyisebenzisa ekuthoseni, lawo ma-lipids akhipha i-oxidize.

Uke wezwa iphunga lama-lipids ane-oxidized ngaphambilini. Ukudla okune-Rancid oxidizes. Amafutha emifino amadala ahlezi ngemuva ekhabetheni lakho afaka oxidize.

Lawa lipids ane-oxidized ane-atherogenic kakhulu. Ngamanye amazwi, babangela isifo senhliziyo ( ⁶ ).

Isebenza kanjani? Lapho esegayiwe, ama-lipids ane-oxidized ngokuvamile ahlukaniswa abe ama-lipoprotein, izinhlayiya ezithwala i-cholesterol egazini.

Futhi lapho i-low-density lipoprotein (i-LDL) ithwala ama-lipids ane-oxidized, leyo zinhlayiya ze-LDL maningi amathuba okuba ifakwe i-oxidized nayo.

I-LDL ene-oxidized maningi amathuba okuthi ingene odongeni lwe-arterial futhi ibangele ukusabela komzimba okuvuvukala. Yile ndlela aqala ngayo ama-atherosclerotic plaque.

Kodwa akugcini lapho. Uma isidliwe, i-lipids ene-oxidized iphinde ihlanganyele nama-radicals mahhala egazini ukudala ukuvuvukala okwengeziwe. Lokhu kuqubuka kokuvuvukala kunomthelela esifweni senhliziyo nokukhuluphala.

#4: Kuhlobene nokukhuluphala ngokweqile

Kunezindlela eziningana zokukhuluphala, ukudla okunama-carbohydrate amaningi kungenye yazo. Kodwa isici esiyinhloko esibangela ubhubhane lokukhuluphala ukudla okuphezulu kuma-PUFA.

Amafutha e-polyunsaturated afana ne-linoleic acid akhuphula isilinganiso sakho se-omega-6 kuya ku-omega-3, okwandisa ingozi yakho yokukhuluphala.

Enye i-omega-6 PUFA, i-arachidonic acid, nayo ingabangela ukukhuluphala. Futhi akukho lutho olukhuphula amazinga e-arachidonic acid njengokusebenzisa i-linoleic acid ( ⁷ ).

Abantu baseMelika badla i-linoleic acid eningi. Ungayithola ku uwoyela wesoya, amafutha e-canola, uwoyela sunlighter namafutha amakinati. Futhi yimbangela enkulu yobhubhane lokukhuluphala ngokweqile ( ⁸ ) ( ⁹ ).

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Ocwaningweni lwamagundane, amaqembu amabili amagundane athole ukudla okukodwa kokubili: i-linoleic ephezulu kanye ne-linoleic ephansi. Ngemva kwamasonto angu-14, "amagundane aseMelika anamuhla" aphezulu-linolenic akhuluphala.

Kukhona nobufakazi bomtholampilo. Kwaphela amasonto ayisishiyagalombili, abacwaningi bengeza amafutha e-peanut ekunyakazeni kwansuku zonke kwabantu abanomzimba omncane nabakhuluphele ngokweqile. Ekugcineni, womabili amaqembu ayesenesisindo ( ¹⁰ ).

Ukusebenzisa amafutha e-linoleic peanut aphezulu ngeke kukusize ulahlekelwe isisindo. Futhi ngeke kukusize ukugwema izifo.

#5: Ihlobene nezinye izifo ezingapheli

Ngaphandle kwesifo senhliziyo nokukhuluphala, kunezinye izifo eziningi ezixhunywe namafutha emifino e-linoleic ephezulu, njengamafutha e-peanut. Nazi ezintathu:

Umdlavuza #1

Ukudla amafutha e-linoleic kakhulu, ikakhulukazi uma ku-oxidized, kuyindlela eqinisekile yokwandisa ukucindezeleka okwenziwe nge-oxidative.

Lo monakalo we-oxidative, kanye nokuvuvukala okuhambisana nakho, kungagcina kuguqule amangqamuzana avamile abe amangqamuzana omdlavuza. Khona-ke izimila ziqala ukwakheka ( ¹¹ ).

#2 isifo sesibindi

Abantu baseMelika abaningi ngokwengeziwe bahlakulela isimo esibizwa ngokuthi i-non-alcoholic fatty liver disease (NAFLD). Amafutha anqwabelana esibindini, abangele inqwaba yezinkinga, kusukela ekuvuvukeni kwesisu kuya ekucineni kwesibindi sokuqina kwesibindi (i-cirrhosis) ¹² )( ¹³ ).

Ithuthuka kanjani i-NAFLD? Izinto eziningi: ukudla okune-carbohydrate eningi, i-metabolic syndrome, yebo, amafutha emifino ( ¹⁴ ).

Ukudla amafutha omnqumo engeziwe, ngakolunye uhlangothi, kubonakala kuthuthukisa impilo yesibindi ( ¹⁵ ).

isifo sikashukela #3

Isifo sikashukela sohlobo 2 sibonakala njengokukhuluphala, ukumelana ne-insulin, kanye ne-hyperinsulinemia. Ukudla Okune-Carb Eningi Kungaba Nesandla Kusifo Sikashukela, Ukudla Okune-Carb Ephansi Ye-Ketogenic Kungase Kusize ukuyihlehlisa.

Amafutha emifino aphezulu ku-linoleic acid nawo axhunyaniswa nesifo sikashukela sohlobo 2 ( ¹⁶ ).

Amathiphu awusizo wokukhetha amafutha okupheka afanele

Amafutha amakinati angaba nephunga elimnandi le-nutty, futhi inguqulo engacindezelwanga, ecindezelwe ebandayo ingase ibe novithamini E onempilo.

Kodwa futhi igqwala kalula. Lokhu kusho ukuthi kungaphonsa izilinganiso zakho ze-O6:O3 ngaphandle kwebhalansi futhi kube nomthelela ezimeni ezifana nesifo senhliziyo, isifo se-metabolic, kanye nokukhuluphala.

Esikhundleni sokukhetha ama-PUFA, sebenzisa lawa macebiso ukuze uthole amafutha okupheka afanele:

#1 ukupheka ngamafutha azinzile

Amafutha e-peanut namanye amafutha emifino athengiswa njengamafutha abamba ukushisa, kodwa afaka i-oxidize kalula emazingeni okushisa aphezulu.

Esikhundleni salokho, khetha amafutha okupheka azinzile: amafutha agcwele kanye ne-monounsaturated njengamafutha kakhukhunathi, ibhotela, amafutha esundu, namafutha kakotapheya. I-Lipids ayifaki oxidize, futhi imnandi.

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#2 Buza ngamafutha ezindaweni zokudlela

Izindawo zokudlela eziningi, ikakhulukazi lezo eziphakela ukudla kwesitayela sase-Asia, zisebenzisa uwoyela wamantongomane ukuthosa ukudla. Kunambitheka kahle.

Kodwa akuwufanele umonakalo. Buza ukuthi ingabe umpheki angasebenzisa amafutha okupheka anempilo, njengamafutha omnqumo, ibhotela, noma i-ghee.

#3 ibalulekile isilinganiso sakho O6:O3

Khumbula ukuthi isilinganiso esiphezulu se-O6:O3 sixhunywe engcupheni ephezulu yokukhuluphala. Ngenhlanhla, ungathuthukisa isilinganiso sakho ngoku:

1. Yidla amafutha e-O6 amancane: amafutha e-peanut, amafutha e-soya, i-safflower oil, njll.
2. Yidla amafutha amaningi e-O3, atholakala ikakhulukazi ezinhlanzini, emafutheni ezinhlanzi, nasenyameni yenkomo edla utshani.

Ngisho noma isilinganiso sakho singesona esingu-1:1, ukuba nesilinganiso esingu-2:1 noma 3:1 kusengcono kunokuningi.

#4 khetha amafutha e-keto angcono kakhulu

Kungakhathaliseki ukuthi udla ukudla okune-ketogenic noma cha, kuwumqondo omuhle ukukhetha amafutha anempilo.

Nansi indlela okufanele ibukeke ngayo:

• Amafutha e-MCT.
• Amafutha kakhukhunathi.
• Ibhotela.
• amafutha esundu abomvu.
• Amafutha e-Avocado.
• Ibhotela lamantongomane.
• Amafutha omnqumo.

Ngezansi: Gwema I-Peanut Oil

Amafutha amakinati angase abe mnandi, kodwa lokho kunambitheka okuhlukile kuza ngezindleko ezinkulu empilweni yakho.

Ukupheka ngala mafutha kukhiqiza ama-lipids ane-oxidized, ama-molecule aziwa ngokubangela isifo senhliziyo. Ukudla amafutha e-peanut kusho ukudla i-linoleic acid, i-PUFA ekhulisa isilinganiso sakho se-O6:O3.

Zonke izinto ezicatshangelwayo, into eyodwa icacile: i-AHA ayilungile ngamafutha e-polyunsaturated. Akufanele kube yisisekelo ekudleni.

Kunalokho, khetha njalo amafutha anempilo. Lawa mafutha asekela ukukhiqizwa okulingene kwamahomoni nama-neurotransmitters, futhi ayingxenye yokudla okunempilo kwe-keto. Ufuna ukwazi okwengeziwe nge-keto? Qala lapha.

Imininingwane yezempilo

Usayizi wokuphakelwa: 100 g

Igama	I-Valor
Ama-carbohydrate amaningi	0 g
Amafutha	100 g
Amaprotheni	0 g
Ingqikithi yama-carbohydrate	0 g
Intambo	0 g
Amakhalori	884

Umthombo: USDA