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Mmanụ na-esi nri bụ ihe dị mkpa n'ihe fọrọ nke nta ka ọ bụrụ ụdị nri niile na ọ na-enyere aka iwepụta ezigbo ekpomeekpo na ụdị nri. Site na ịfụcha ọka, ighe ya na ịmịcha na isi nri, mmanụ na-esi nri na-arụ ọrụ dị oke mkpa na ụzọ esi esi nri dị iche iche.
Mmanụ na-esi nri na-ekerekwa òkè dị mkpa na nri mmadụ. Ha bụ ezigbo isi iyi nke abụba acid nke na-arụ ọrụ dị mkpa na mgbochi ọrịa, na-akwalite ọrụ ụbụrụ, na-enyere aka na uto na mmepe nke embrayo mmadụ ma gbochie mbufụt [1] .
A na-ekewa acid acids n'ụdị anọ dị elu (SFA), monounsaturated (MUFA), polyunsaturated (PUFA) na abụba trans. A na-ahụ acid ndị a na-abaghị uru na mmanụ ihe oriri [abụọ] .
A na-enweta mmanụ a na-esi n’osisi sitere n’osisi ndị sitere n’osisi ma ndị a gụnyere ahụekere, canola, soybean, sunflower, sesame, mkpụrụ vaịn, oliv, nkwụ, aki oyibo, ọka na mmanụ acụkọ, ịkpọtụ ole na ole. [1] . Fọdụ n’ime mmanụ ndị a na-esi nri nwere abụba jupụtara nnọọ n’anụ bụ́ nke kwesịrị ị inụ n’ụzọ na-ekwesịghị ekwesị.
Gini bu mmanu nri? Ọ dabere na ụdị nri ị na-eme, ebe anwụrụ ọkụ nke mmanụ esi nri na ọdịnaya fatty acid dị na mmanụ nri.
Anwụrụ ọkụ bụ ọnọdụ okpomọkụ nke mmanụ ọkụ na-ese. Mmanụ nwere ebe anwụrụ ọkụ dị elu dị mma maka ighe miri emi, ebe mmanụ nwere obere anwụrụ ọkụ n'okpuru 200 Celsius dị mma maka ighe mmiri na-emighị emi. [abụọ] . Ighaghachi mmanụ gafere ebe anwụrụ ọkụ ha na-efunahụ ụtọ ya ma were ya dị ka ihe na-emebi ahụ ike.
Gụọ ebe a ka ịmara mmanụ mmanụ dị mma maka ahụike gị na ndị nke kwesịrị ị consumedụbiga ya oke.
Mmanụ kacha mma maka ahụike
1. Mmanụ oliv
Olive bụ isi ihe dị na nri Mediterranean. Ọ dị elu na ogige phenolic ma nwee ihe dị ka 72.961 g monounsaturated fatty acids, 13.808g jupụta fatty acids na 10.523 g polyunsaturated fatty acids [3] .
Iri mmanụ oliv, ọkachasị mmanụ oliv nwere ike inye aka belata ọrịa nke obi na ịnwụ na ndị nọ n'ihe ize ndụ dị ukwuu nke ọrịa obi. [4] .
• Mmanụ olive na-amaghị nwoke nwere anwụrụ ọkụ nke 191 Celsius, nke enwere ike iji ya mee ihe.
2. Sesame mkpụrụ mmanụ
Dị ka ọmụmụ si kwuo, mkpụrụ sesame nwere pasent 50 ruo 60 nke mmanụ polyunsaturated fatty acids, antioxidants, sesamin, sesamolin na tocopherol homologues na-ebu. Acid fatty acids dị na mmanụ sesame bụ pasent 35-50 nke linoleic acid, 35-50 pasent nke oleic acid, yana obere 7-12 pasent nke palmitic acid na 3.5-6 pasent nke stearic acid na naanị akara ego nke linolenic acid [5] .
Mmanụ Sesame dị elu na nri na antioxidants. Ọ maara na ọ nwere antihypertensive na anticarcinogenic Njirimara [6] . Iri mmanu sesame nwere ike belata ebelata nke acid n’ime imeju ma belata ogo ogwu cholesterol.
• A na-eji mmanụ Sesame eme ihe miri emi. Mmanụ a nụchara anụcha nwere ebe anwụrụ ọkụ dị elu karịa mmanụ sesame a na-anaghị anụcha.
3. Mmanụ sunflower
Mmanụ sunflower nwere ekpomeekpo na-anọpụ iche ma na-acha ọkụ. 100 g mmanụ sunflower nwere 19.5 g monounsaturated ọdụdụ asịd, 65,7 g polyunsaturated ọdụdụ asịd na 10.3 g jupụta fatty acids [7] .
Sunflower mmanụ nwere ike inyere belata ngụkọta cholesterol na LDL (ọjọọ) cholesterol etoju na-amụba HDL cholesterol, dị ka a na-amụ [8] .
• Sunflower nwere nnukwu anwụrụ ọkụ ma na-ejikarị ya esi nri dị ọkụ dị elu.
4. Soybean mmanụ
Mmanụ Soybean nwere pasent 7 ruo 10 pasit acid, pasent 2 ruo 5 pasent acid, 1 ruo 3 pasent arachidic acid, pasent 22 ruo 30 pasent oleic, acid linoleic pasent 50 ruo 60 na 5% na 9% linolenic acid . Soybean mmanụ dị elu na polyunsaturated ọdụdụ asịd nke nwere ike inye aka belata ọbara cholesterol etoju, si otú na-ebelata ihe ize ndụ nke ọrịa obi. [9] .
• Soybean mmanụ nwere nnukwu anwụrụ ọkụ nke na-eme ka ọ dị mma maka ighe miri emi.
mmetụta mmanụ aṅụ na akpụkpọ
5. Safflower mmanụ
100 g mmanụ safflower nwere abụba 7.14 g, abụba 78.57 g na abụba polyunsaturated 14.29 g [10] .
Otu nnyocha gosiri na ụmụ nwanyị buru oke ibu na-arịa ọrịa shuga nke ụdị 2 nwere oke mbelata mbufụt, ọbara ọbara na ọbara shuga mgbe ha richara 8 g mmanụ safflower kwa ụbọchị. iri na otu .
• Safflower mmanụ nwere nnukwu anwụrụ ọkụ nke a na-ewere dị ka ihe dị mma maka isi nri ọkụ ọkụ.
6. Ube oyibo
Avocado mmanụ nwere 16.4 pasent fatty acids, 67.8 pasent monounsaturated fatty acids na 15.2 pasent nke polyunsaturated fatty acids.
Otu nnyocha gosiri na ndị okenye iri na atọ nwere ahụ ike bụ ndị na-eri nri hypercaloric na hyperlipidic na-edochi bọta na mmanụ avocado maka ụbọchị isii, nke rụpụtara nrịba ama dị mma na insulin, ọbara shuga, cholesterol zuru ezu, LDL cholesterol na triglycerides [12] .
• Avocado mmanụ nwere ebe anwụrụ ọkụ dị elu ma nwee ike iji ya na sautéing, grilling, baking na searing.
7. Ahụekere
Ahụekere ahụekere nwere uto na isi. A na-ejikarị mmanụ ahụekere na nri ndị China, South Asia na Ndịda Ebe Ọwụwa Anyanwụ Eshia. 100 g mmanụ ahụekere nwere abụba 16.9 g, abụba 46.2 g na abụba polyunsaturated 32 g [13] .
Ahụekere ahụekere bara ụba na phytosterols nke na-egbochi absorption nke cholesterol site na nri, obere mbufụt ma kwụsị uto nke ngụgụ, afọ, ovarian, colon, ara na mkpụrụ ndụ kansa cancer. [14] .
• Ọ nwere nnukwu anwụrụ ọkụ nke 229.4 ogo Celsius nke dị mma maka nri miri emi.
8. Mmanụ Canola
100 g nke mmanụ canola nwere abụba 7.14 g, abụba 64.29 g na abụba 28.57 g [iri na ise] . Nnyocha egosila na mmanụ canola nwere ike belata ma ọ bụ cholesterol zuru ezu na LDL cholesterol, mụbaa vitamin E ma melite uche insulin karịa isi abụba ndị ọzọ. [16] .
• Mmanụ Canola nwere ebe anwụrụ ọkụ dị elu, nke kwesịrị ekwesị maka nri ọkụ ọkụ.
Isi ihe onyonyo: Healthline
9. Mmanụ ọka
Mmanụ a nụchara anụcha nwere 59 pasent nke polyunsaturated fats, 24 pasent monounsaturated fats na 13 pasent zuru oke. Ọ dị elu na vitamin E nke na-echebe ya pụọ na rancidity oxidative. Mmanụ mmanụ nwere ezigbo ego linoleic acid, nke bụ polyunsaturated fatty acid nke na - eme ka ahụ ike na - enyere aka na - arụ ọrụ nke sel na sistemu nchekwa nke ọma. Oriri nke ọka ọka nwere ike inye aka belata LDL cholesterol n'ihi ọnụnọ nke polyunsaturated fatty acids [17] .
• Mmanụ ọka nwere ebe anwụrụ ọkụ dị elu ma nwee ike iji ya na-agbanye miri emi.
Image iyi: hfimarketplace
Isi mmanụ iji rie na imeru ihe n'ókè
1. Aki oyibo
A na-eji mmanụ aki oyibo eme ihe dị ka mmanụ a na-eri na ụlọ ọrụ na-eri nri ma enweela ntụle agwakọta na ojiji nke mmanụ aki oyibo maka isi nri. Otu nnyocha na-egosi na mmanụ oyibo na-eguzogide ọgwụ oxydation na polymerization, nke na-eme ya mmanụ kwesịrị ekwesị maka isi nri. Mmanụ a coụ na-enweghị ntụpọ nwere ebe a na-ese anwụrụ ọkụ nke 177 Celsius nke pụtara na ọ dị mma maka iji naanị eghe eghe.
ngwugwu ihu ụlọ maka akpụkpọ ahụ na-egbuke egbuke
Aki oyibo na nnukwu abụba juputara na ihe dị ka pasent 92 na ụdị fatty acid a kwesịrị ị inụbiga ya oke dịka ọmụmụ egosila na ị na-eri oke abụba abụba nwere ike ibuwanye ọrịa ọrịa obi [18] , [19] , [iri abụọ] .
Nnyocha ọzọ e mere na mmadụ iri atọ na abụọ siri ike bụ ndị riri 15 ml nke mmanụ oyibo na-amaghị nwoke kwa ụbọchị ruo izu asatọ jikọtara na mmụba dị elu nke cholesterol HDL. Agbanyeghị, achọrọ ịmụtakwu ihe ọmụmụ n'etiti ndị ọrịa nwere ogo HDL cholesterol dị ala nke kwesịrị ịbawanye ọkwa HDL ha [iri abụọ na otu] .
2. Mmanụ nkwụ
Dabere na American Heart Association, mmanụ nkwụ dị nnukwu abụba, [22] nke kwesiri iwesa. 100 g nke nkwụ nwere 49.3 g nke abụba zuru ezu, 37 g abụba na-edozi ahụ na 9.3 g abụba polyunsaturated [2. 3] .
Atụmatụ maka iji mmanụ esi nri
• Zere mmanụ ọ bụla na-esi nri iji kpọọ ọkụ karịa ebe anwụrụ ọkụ ya.
• Ejila mmanụ isi na-esi isi.
• Ejila ma ọ bụ tinye mmanụ mmanụ nri ọzọ.
• Zụta mmanụ isi nri ma debe ha n’ebe gbara ọchịchịrị, nke dị jụụ.
Iji Mechie ...
Dabere na American Heart Association, dochie abụba ọjọọ dịka abụba juputara na abụba ahụike dị ka monounsaturated na polyunsaturated fats dị ka ha dị mma maka obi gị. Yabụ, họta mmanụ esi nri maka iji sie nri dị ka safflower, sunflower, ahụekere, ube oyibo na mmanụ oliv. Na-a oilụ mmanụ aki oyibo na mmanụ nkwụ na-edozi onwe ha n'ihi na ha nwere abụba abụba.
