Xaqiiqooyinka ku saabsan dufanka polyunsaturated

Dufanka polyunsaturated waa nooc ka mid ah dufanka cuntada. Waa mid ka mid ah dufanka caafimaadka qaba, oo ay weheliso dufanka nafaqada leh.

Dufanka polyunsaturated waxaa laga helaa cuntada dhirta iyo xoolaha, sida salmoonka, saliidaha khudradda, iyo lowska iyo iniinaha qaar. Cunista qaddar dhexdhexaad ah oo ah polyunsaturated (iyo monounsaturated) oo lagu beddelay dufanka buuxa iyo kuwa dufanka badan ayaa ka faa'iideysan kara caafimaadkaaga.

Dufanka polyunsaturated wuu ka duwan yahay dufanka buuxa iyo dufanka trans. Dufanadan aan caafimaadka qabin waxay kordhin karaan halista cudurka wadnaha iyo dhibaatooyinka kale ee caafimaad.

SIDEE AY CARRUURTA LOOGU SAMEEYAY CARRUURTA CAAFIMAADKAAGU

Dufanka polyunsaturated-ka ayaa kaa caawin kara yareynta kolestaroolkaaga LDL (xun). Kalastarool waa walax jilicsan, waxsoosaar leh oo sababi kara xididdada xididdada leh ama xidhma (xididdada dhiigga). Haysashada kolestaroolka LDL ee hooseeya wuxuu yareynayaa halista cudurka wadnaha.

Dufanka polyunsaturated-ka waxaa ka mid ah omega-3 iyo omega-6 dufan. Kuwani waa asiidh dufan oo lama huraan ah oo jidhku ugu baahan yahay shaqada maskaxda iyo koritaanka unugyada. Jidhkeenu ma sameeyo asiidh dufan oo muhiim ah, markaa waxaad ka heli kartaa oo keliya cuntada.

Omega-3 asiidh dufan ah waxay wadnahaaga ugu roon yihiin dhowr siyaabood. Waxay ku caawiyaan:

• Iska yaree triglycerides, nooc dufan ah oo dhiiggaaga ku jira
• Iska yaree khatarta ah inuu ku dhaco wadno garaac aan caadi ahayn (arrhythmia)
• Tartiib tartiib tartiib tartiib tartiib tartiib tartiib tartiib ah, walax ka kooban dufan, kolestarool, iyo kaalshiyam, oo adkeyn kara isla markaana xiri kara xididdada
• Xoogaa hoos u dhig cadaadiska dhiiggaaga

Omega-6 asiidh dufan ah way ku caawin kartaa:

• Xakamee sonkorta dhiiggaaga
• Iska yaree halista aad u leedahay sonkorowga
• Hoos u dhig cadaadiska dhiiggaaga

IMISA INAAD CUNTAA?

Jirkaaga wuxuu ubaahanyahay xoogaa dufan ah tamar iyo shaqooyin kale. Dufanka polyunsaturated waa xulasho caafimaad leh. Tilmaamaha Cunnooyinka ee 2015-2020 ee dadka Mareykanku waxay kugula talinayaan inaad ka hesho wax aan ka badnayn 10% wadarta kaloriintaada maalin kasta dufanka buuxa (oo laga helo hilibka cas, subagga, jiiska, iyo waxyaabaha caanaha laga buuxiyo oo dhan) iyo dufanka trans (oo laga helo cuntooyinka warshadaysan). Ka dhig wadarta isticmaalka dufanka wax aan ka badnayn 25% ilaa 30% kaloriinkaaga maalinlaha ah. Tan waxaa ku jira dufannada isku-jirka ah iyo kuwa isku-buuran.

Cunista dufanka caafimaadka qaba waxay u horseedi kartaa faa'iidooyin caafimaad qaarkood. Laakiin cunista dufanka badan waxay u horseedi kartaa koror miisaan. Dufanka oo dhan waxay ka kooban yihiin 9 kaloori halkii garaam. Tani waxay ka badan tahay laba jeer tirada kalooriyada laga helo carbohydrateska iyo borotiinka.

Kuma filna in lagu daro cuntooyinka ay ku badan tahay dufanka aan dheregsanayn cuntada laga buuxiyo cuntooyinka iyo dufanka aan caafimaadka qabin. Beddelkeeda, ku beddel dufanka buuxa ama dufanka leh dufan caafimaad leh. Guud ahaan, baabi'inta dufanka cufan ayaa laba jeer ka waxtar badan hoos u dhigidda heerarka kolestaroolka dhiigga sida kordhinta dufanka polyunsaturated.

LIFELYADA LAMBARADA QUUDINTA

Dhammaan cuntooyinka la baakadeeyey waxay leeyihiin calaamado nafaqo oo ay ku jiraan waxyaabaha dufanka ku jira. Akhrinta calaamadaha cuntada ayaa kaa caawin kara inaad la socoto inta dufanka aad cunayso maalintii.

• Hubi dufanka guud hal qaadasho. Hubso inaad isku darto tirada adeega ee aad ku cunayso hal fadhi.
• Fiiri xaddiga dufanka buuxa iyo dufanka ku jira qaadashada - inta soo hartay waa caafimaad, dufan aan dhergin. Calaamadaha qaarkood ayaa xusi doona waxyaabaha dufanku ku badan yahay iyo kuwa iskujira. Qaarkood ma yeeli doonaan.
• Hubso in dufankaaga maalinlaha ah intooda badani ay ka yimaadaan ilo iskujira iyo polyunsaturated Source.
• In badan oo ka mid ah maqaayadaha cuntada degdegga ah laga cuno ayaa sidoo kale laga helaa macluumaad nafaqo oo laga heli karo cuntadooda. Haddii aadan arkin in la dhajiyay, weydii adeegahaaga. Waxa kale oo laga yaabaa inaad ka heli karto websaydhka makhaayadda.

DOORASHADA CUNTO CAAFIMAAD AH

Cunnooyinka badankood waxay leeyihiin isku-darka dhammaan noocyada dufanka. Qaarkood waxay leeyihiin xaddiyo badan oo dufan caafimaad leh kuwa kale. Cuntooyinka iyo saliidaha leh xaddiga sare ee dufanka polyunsaturated-ka waxaa ka mid ah:

• Ukun
• Abuurka gabbaldayaha
• Abuurka flax ama saliida flax
• Kaluunka, sida salmon, mackerel, herring, albacore tuna, iyo kaluunka
• Saliidda galleyda
• Saliida soybean
• Saliida saliida ah

Si aad u hesho faa'iidooyinka caafimaadka, waxaad u baahan tahay inaad ku beddesho dufanka aan caafimaadka qabin dufanka caafimaadka qaba.

• Cun iniinta iniinyaha halkii aad ka isticmaali lahayd buskudka cuntada fudud. Laakiin hubi inaad qaybtaada ka dhigto mid yar, maadaama nutsku uu ku badan yahay kalooriyada.
• Ku beddel hilibka qaar kalluunka. Isku day inaad ugu yaraan 2 jeer cunto kalluunka asbuucii.
• Ku saydh abuurka linenka ah ee dhulka ka baxa cuntadaada.
• Ku dar iniinta ama miraha gabbaldayaha saladhka.
• Karso galley ama saliid safflower halkii aad ka heli lahayd subagga iyo dufanka adag.

Polyunsaturated fatty acid; PUFA; Kalastarol - baruurta polyunsaturated; Atherosclerosis - dufanka polyunsaturated; Adkaanshaha halbowlayaasha - baruurta polyunsaturated; Hyperlipidemia - dufanka polyunsaturated; Hypercholesterolemia - dufanka polyunsaturated; Cudurka halbowlayaasha wadnaha - baruurta polyunsaturated; Cudurka wadnaha - baruurta polyunsaturated; Cudurka wadnaha ee durugsan - baruurta polyunsaturated; PAD - dufanka polyunsaturated; Stroke - dufan polyunsaturated ah; CAD - dufanka polyunsaturated; Cunto caafimaad leh oo wadnaha ah - dufan polyunsaturated ah

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Mozaffarian D. Nafaqada iyo cudurada wadnaha iyo cudurada dheef-shiid kiimikaadka. Gudaha: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Cudurka Wadnaha ee Braunwald: Buugga Buugta Daawada Wadnaha iyo Xididdada. 11aad. Philadelphia, PA: Elsevier; 2019: cutubka 49.

Waaxda Beeraha ee Mareykanka iyo Waaxda Caafimaadka iyo Adeegyada Aadanaha ee Mareykanka. Tilmaamaha Cunnada ee Mareykanka, 2020-2025. 9aad. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. La cusbooneysiiyay Diseembar 2020. Waxaa la helay Janaayo 25, 2021.

• Dufanka Cunnooyinka
• Sida Loo Yareeyo Kalastaroolka leh Cunnada