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O le suauʻu kuka e avea ma vaega taua i le toetoe o ituaiga uma o faiga kuka ma e fesoasoani e aumai ai se eseʻese tofo ma uiga i meaʻai. Mai falala, falai i le taoina ma tao, tao kuka suauʻu faia taua vaega taua i le tele o metotia kuka.
Suauʻu kuka e taua tele i le tagata soifua maloloina. O i latou o se lelei mafuaʻaga o gaʻo gaʻo gaʻo vaega e taua tele i le puipuia o faʻamaʻi, faʻamalosia le faia o faiʻai, fesoasoani i le tuputupu aʻe ma atinaʻe o tagata afuafua ma puipuia pupuga [1] .
O gaʻo gaʻoa o loʻo vaevaeina i vaega e fa ua tumu (SFA), monounsaturated (MUFA), polyunsaturated (PUFA) ma trans fat. O nei gaʻo gaʻo e maua i gaʻo fualaʻau [lua] .
O le suauʻu fualaʻau e maua mai i mea-faʻavae punaoa ma e aofia ai pinati, kanola, soybean, sunflower, sesame, grapeseed, olive, pama, popo, sana ma avocado suauʻu, e taʻu ai ni nai [1] . O nisi o nei suauʻu kuka e maualuga i le lololo gaʻo e manaʻomia ona faʻaalu faʻalelei.
Lea la suauʻu kuka e maloloina? E faʻamoemoe i le ituaiga kuka o loʻo e faia, asu o le kuka kuka ma le gaʻo gaʻo gaʻo i totonu o le kuka kuka.
O le asu o le vevela o le suauʻu mu ma ulaula. O suauʻu ma le maualuga o le tulaga o le asu e lelei tele mo le falai loloto, ae o suauʻu e maualalo le asu i lalo o le 200 tikeri Celsius e lelei mo le falai falai [lua] . Suauʻu faʻamamaina na pasia le latou asu na leiloa lona tofo ma ua manatu leaga i le soifua maloloina.
Faitau ii ia iloa poʻo fea suauʻu kuka e lelei mo lou soifua maloloina ma o a mea e tatau ona faʻaaluina i le feololo.
Suauu Kuka Sili Mo le Soifua Maloloina
1. Suauʻu Olive
O le suauʻu olive o se vaega taua lea i meaʻai a le Metitirani. E maualuga i phenolic compound ma e aofia ai le 72.961 g monounsaturated fatty acids, 13.808g saturated fatty acid ma le 10.523 g polyunsaturated fatty acid [3] .
Faʻatauaina o le suauʻu olive, aemaise lava-taupou suauʻu olive mafai ona fesoasoani tuʻu i lalo le aʻafiaga o le fatu faʻamaʻi ma le oti i tagata o loʻo i ai le maualuga aʻafiaga o faʻamaʻi fatu [4] .
• O le suauʻu olive faʻaopoopo-taupou ei ai le asu o le 191 tikeri Celsius, lea e mafai ona faʻaaoga mo le falai falai.
2. Suauʻu fatu Sesame
E tusa ai ma se suʻesuʻega, o fatu sesame e iai le 50 i le 60 pasene o le suauʻu lea e utaina i le polyunsaturated fatty acid, antioxidants, sesamin, sesamolin ma tocopherol homologues. O gaʻo gaʻo o loʻo iai i le suauʻu sesame e 35-50 pasene o le linoleic acid, 35-50 pasene o le oleic acid, ma tamaʻi aofaʻi o le 7-12 pasene o le palmitic acid ma le 3.5-6 pasene o le stearic acid ma naʻo le faʻasologa. aofaʻi o linolenic acid [5] .
O le suauʻu Sesame e maualuga i meaʻai ma vailaʻau e puipuia ai le tino. Ua lauiloa e iai antihypertensive ma anticarcinogenic meatotino [6] . O le faʻaaogaina o le suauʻu sesame e mafai ona faʻaititia ai le gaʻo o le fatty acid i le ate ma faʻaititia ai le maualuga o le kulimi.
• E faʻaaogaina le suauʻu Sesame mo le falai loloto. O le suauʻu sesame faʻamamaina e maualuga atu lona asu nai lo le suauʻu sesame suauʻu.
3. Suauʻu Sunflower
Suauʻu Sunflower o loʻo i ai le tofo faʻapito ma e malamalama i le lanu. 100 g o le sunflower oil o loʻo iai le 19.5 g monounsaturated fatty acid, 65.7 g polyunsaturated fatty acid ma le 10.3 g saturated fatty acid [7] .
Ole suauʻu ole la e mafai ona fesoasoani ile tuʻuina i lalo ole suka ma le LDL (leaga) ile maualuga ole suka ma faʻateleina le HDL cholesterol e tusa ole suʻesuʻega [8] .
• E maualuga le asu a le Sunflower ma e masani ona faʻaaoga ile kuka vevela vevela.
4. Suauʻu soya
Suauʻu soya e iai le 7 to10 pasene palmitic acid, 2 i le 5 pasene stearic acid, 1 i le 3 pasene o le arachidic acid, 22 i le 30 pasene ole ole acid, 50 i le 60 pasene o le linoleic acid, ma le 5 i le 9 pasene o le linolenic acid . O le suauʻu soya e maualuga i le polyunsaturated fatty acid e mafai ona fesoasoani e faʻaititia ai le maualuga o le toto o le kulimi, ma tuʻuina ai i lalo le aʻafiaga o le fatu fatu. [9] .
• O le suauʻu soya e maualuga lona ulaula e lelei ai mo le falai.
5. Suauʻu faʻamama
100 g o le safflower suauʻu o loʻo iai 7.14 g faʻatumuina gaʻo, 78.57 g monounsaturated gaʻo ma 14.29 g polyunsaturated gaʻo [10] .
O se suʻesuʻega na faʻaalia mai ai, o fafine lapoʻa post-menopausal ma le maʻisuka ituaiga 2 na i ai se taua tele o le mumu, toto lipids ma le suka suka i le maeʻa ai o le 8 g o le safflower oil i aso uma. [sefulu ma le tasi] .
O le suauʻu Safflower e maualuga lona ulaula lea e manatu e lelei mo le vela o le vevela.
6. Suauʻu avoka
Avocado suauʻu aofia ai 16.4 pasene pasene gaʻo gaʻoa, 67.8 pasene monounsaturated gaʻoa oona ma 15.2 pasene o polyunsaturated gaʻoa oona.
O se suʻesuʻega na faʻaalia ai, o tagata soifua maloloina e 13 o loʻo masani ona taumamafa i meaʻai hypercaloric ma hyperlipidic, na suia le pata ma le suauʻu avoka mo le ono aso, ma na faʻatupuina ai le faʻaleleia atili o le inisalini, suka suka, aofaʻi o le kolesterol, LDL cholesterol ma triglycerides [12] .
• O le suauʻu avoka e maualuga lona asu ma e mafai ona faʻaoga i le teuina, tunu, taoina ma faʻamamaina.
7. Suauʻu pinati
O le suauʻu pinati e iai lona tofo ma manogi. Suauʻu pinati e masani ona faʻaaogaina i fualaʻau Saina, Saute Asia ma Sautesasae Asia. 100 go suauʻu pinati o loʻo i ai 16.9 g faʻatumuina gaʻo, 46.2 g monounsaturated gaʻo ma 32 g polyunsaturated gaʻo [13] .
O le suauʻu pinati e tamaoaiga i le fualaʻau e faʻasaina le toloina o le kolesterol mai meaʻai, paʻu lalo ma taofi le tuputupu aʻe o māmā, manava, ovarian, kolone, susu ma sela o le kanesa prostate. [14] .
• E maualuga le asu o le 229.4 tikeri Celsius e fetaui lelei mo meaʻai falai.
8. Suauʻu Canola
100 g o kanola suauʻu aofia ai 7.14 g faʻatumuina gaʻo, 64.29 g monounsaturated gaʻo ma 28.57 g polyunsaturated gaʻo [sefulu ma le lima] . O se suʻesuʻega ua faʻaalia ai o le kanola suauʻu mafai ona tuʻuina i lalo tuʻufaʻatasia kolisi ma le LDL kolisi, faʻateleina le vaitamini E ma faʻaleleia le lagona o le inisalini nai lo isi meaʻai gaʻo [16] .
• O le suauʻu Canola e maualuga lona ulaula, e talafeagai mo le vevela vela.
Punaoa o ata: Healthline
9. Suauʻu sana
O le suauʻu sana ua faʻamamaina e 59 pasene o gaʻoa e leai ni tino, 24 pasene monounsaturated gaʻo ma 13 pasene gaʻo gaʻo. E maualuga i le vaitamini E e puipuia ai mai le faʻaaogaina o le oxidative. O le suauʻu sana e tele lona aofaʻi o le linoleic acid, o le polyunsaturated fatty acid e faʻamalosia ai le soifua maloloina o le paʻu ma fesoasoani i le faʻagaioiga lelei o sela sela ma le puipuiga. O le faʻaaogaina o le suauʻu sana e mafai ona fesoasoani e tuʻu i lalo le LDL cholesterol ona o le iai o polyunsaturated fatty acid [17] .
• O le suauʻu sana e maualuga lona asu ma e mafai ona faʻaalu i totonu.
Punaoa o ata: hfimarketplace
Suauʻu kuka e faʻaaoga i le faʻalelei
1. Suauʻu popo
O le popo suauʻu e faʻaaogaina o se suauʻu taumafa i le alamanuia taumafa ma sa i ai suʻesuʻega fefiloi i le faʻaaogaina o le popo suauʻu mo kuka. O se tasi suʻesuʻega faʻaalia ai o le popo suauʻu e tetee i le oxidation ma polymerization, lea faia ai o se talafeagai suauʻu mo kuka. O le suauʻu popo e leʻi faʻamamaina e maualalo le ulaula o le 177 tikeri Celsius o lona uiga e lelei tele mo le faʻaaogaina papau tasi.
O le popo suauʻu e maualuga i totoa gaʻo e tusa ma le 92 pasene ma o lenei ituaiga o gaʻo gaʻoa tatau ona faʻaumatia i le feololo pei o suʻesuʻega faʻaalia o le faʻaaogaina maualuga tulaga o gaʻo gaʻo mafai faʻateleina le lamatiaga o fatu fatu [18] , [19] , [lua sefulu] .
O le isi suʻesuʻega na faʻatautaia i le 32 tagata soifua maloloina na faʻaaluina le 15 ml o le popo suauʻu popo i aso uma mo le valu vaiaso na fesoʻotaʻi ma le maualuga maualuga o le HDL cholesterol. Ae ui i lea, o isi suʻesuʻega e manaʻomia i tagata mamaʻi e maualalo le maualuga o le HDL cholesterol e manaʻomia le faʻateleina o latou maualuga HDL cholesterol [luasefulu tasi] .
2. Suauʻu pama
Ae faimai foi le American Heart Association, o le suauʻu pama e maualuga i le gaʻo tumu, [22] lea e tatau ona faʻaumatia i le feololo. 100 g o le suauʻu pama e aofia ai le 49.3 g o gaʻo tumu, 37 g monounsaturated fat ma le 9.3 g polyunsaturated fat [2. 3] .
Fautuaga Mo le Faʻaaogaina o Suauʻu Kuka
• Aloese mai soʻo se suauʻu kuka e mumu i luga aʻe o lona asu.
• Aua le faʻaogaina suauʻu kuka e manogi leaga.
• Aua le toe faʻaaogaina pe toe faʻaoga le suauʻu kuka.
• Faʻatau suauʻu kuka ma teu i se nofoaga pogisa ma malu.
Faaiu ...
Faʻailoa e le American Heart Association, sui gaʻo leaga e pei o gaʻo lololo ma gaʻo maloloina e pei o monounsaturated ma polyunsaturated fat ona e lelei mo lou fatu. Ma, filifili suauʻu kuka maloloina mo le sauniaina o meaʻai e pei o le safflower, sunflower, pinati, avoka ma le suauʻu olive. Faʻaalu le suauʻu popo ma le suauʻu pama i le faʻalelei ona e maualuga i gaʻo gaʻo.
