Vim li cas hom roj no nws yog ib qho kev xaiv zoo rau koj kev noj haus
Monounsaturated rog yog pom zoo kom muaj kev xaiv zoo dua hauv koj cov khoom noj kom ntau dua cov roj saturated. Lub sij hawm unsaturated hais txog cov hydrogen atoms bonded rau cov roj molecules. Cov roj ntsha muaj roj muaj roj muaj ciam nyob rau hauv txhua qhov chaw ntawm qhov chaw ruaj khov thaum lub sijhawm tsis muaj kev sib daj sib deev muaj ib los yog ntau tshaj ob qho nyiaj ntawm qhov chaw ruaj khov thiab yog li ntawd tsawg dua hydrogen molecules.
Monounsaturated Sibhawm muaj ib qho ("mono") ntawm cov ntawv cog lus uas tsis muaj hydrogen.
Vim tias cov tshuaj no, cov nqaij ua kom lub cev tsuas yog cov dej nyob hauv chav tsev sov xwb, tiam sis tuaj yeem tig khoom hauv lub tub yees. Tag nrho cov rog muab cuaj calories ib tus kab gram.
Cov nqaij ua muaj lub cev tsis zoo yog feem ntau xav txog kev noj qab nyob zoo thaum noj nyob hauv lub cev thiab nyob hauv cov khoom noj kom tsawg thiab cov roj ntsha. Muaj cov pov thawj hais tias lawv yuav txo koj txoj kev pheej hmoo ntawm kev mob plawv thiab mob stroke. Txiv roj roj feem ntau yog txuam nrog hom roj, vim nws feem ntau nws cov roj yog monounsaturated los yog polyunsaturated.
Tsis tas li ntawd Paub: MUFAs, oleic acid (uas yog ib hom roj monounsaturated), monounsaturated fatty acids
Cov Txuas Cov Kev Sib Lom Lub Cev
Dhau li ntawm 77 feem pua ntawm cov nqaijrog yog monozsaturated, cov khoom zoo heev xws li macadamia noob txiv (80 feem pua ntawm cov rog yog monounsaturated), hazelnuts (77 feem pua), avocados (71 feem pua), almonds (70 feem pua), canola roj (59 feem pua), pecans (59 feem pua) thiab txiv laum huab xeeb thiab roj txiv lauj kaub (46 feem pua).
Tsis tas li ntawd, thaum lub hnub cov paj noob hlis thiab cov roj qab ntsev muaj roj tsis zoo cov khoom noj roj, cov noob qe tau raug muab coj los tsim ntau hom roj. Cov roj no feem ntau yog lo lub "high oleic" sunflower lossis roj safflower thiab muaj peev xwm muaj txog li 81 feem pua cov roj monounsaturated.
Yuav luag tag nrho tej yam ntuj tso los ntawm cov rog yog cov hmoov sib tov ntawm saturated, monounsaturated, thiab polyunsaturated rog.
Piv txwv, yuav luag ib nrab ntawm cov rog hauv cov nqaij nyug yog monounsaturated thiab tas li yog saturated.
Trans nqaijrog yog artificially-ua cov roj hydrogenated roj uas feem ntau siv rau cov zaub mov sib sib zog nqus thiab cov khoom ci. Trans nqaijrog yuav ua rau koj cov roj LDL roj tsawg thiab txo koj cov qib roj cholesterol zoo, raws li American Heart Association.
Cov txiaj ntsig ntawm Monounsaturated Yam
Nws xav tias tsawg kawg yog cov txiaj ntsig ntawm lub plawv tiv thaiv Mediterranean noj vim yog siab noj roj txiv roj thiab nws cov roj rog monounsaturated. Muaj qee cov pov thawj rau cov kev pabcuam tiv thaiv ntawm cov rog no:
- Cov rog yog satiating: Tej zaum koj yuav muaj tshaib plab thaum koj muaj roj nyob hauv ib pluas noj.
- Qis LDL Cholesterol Qib: Cov American Heart Association pom zoo rau cov roj txiv roj thiab lwm yam khoom ntawm cov nqaij ua rau lub cev kom pab tau kom cov roj cholesterol tsis zoo.
- Txo kev pheej hmoo ntawm kev mob plawv thiab mob stroke: Qhov no yog vim li cas cov Mediterranean noj zaub mov tuaj rau cov neeg paub txog cov kab mob plawv. American Heart Association tau tso cai rau cov roj ua kom muaj roj ntau dua li lawv tuaj yeem txo qis LDL cov roj (cholesterol) hauv koj cov ntshav, yog li ntawd txo koj cov kev mob plawv.
> Qhov chaw:
> Lub cev tsis muaj zog. American Heart Association. https://healthyforgood.heart.org/Eat-smart/Articles/Monounsaturated-Fats.
> Trans rog. American Heart Association. https://healthyforgood.heart.org/eat-smart/articles/trans-fat.
> USDA National Nutrient Database rau Standard Reference. Tebchaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Loo https://ndb.nal.usda.gov/ndb/.