不飽和脂肪酸脂質組成脂質的功能n-3 pufa脂質分類

All About PUFA And MUFA: Functions And Health Benefits

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What Are MUFA And PUFA? ... Monounsaturated fatty acids (MUFA) are healthy fat molecules with one double bond fatty chain acids and remaining ... MedicineAllMedicinesPreviouslyOrderedProductsWellnessLabTestsBeautyPersonalCareMake-UpHairSkinCareTools&AppliancesMom&BabyFragrancesMen'sGroomingHealthCornerHealthLibraryPatientsAlikeCoronaAwarenessCOVIDEssentialsDiabetesEyewearAyushAyurvedicHomeopathyFitnessMom&BabyDevicesSurgicalsSexualWellnessTreatmentsHomeHealthLibraryAllAboutPUFAAndMUFA:FunctionsAndHealthBenefitsQUICKREADSContentDetailsSowmyaBinuMSc.,M.philFoodAndNutritionLastupdatedon:26Sep2019|10:16am(IST)AllAboutPUFAAndMUFA:FunctionsAndHealthBenefitsJuly09,2019Therearevarioustypesofcookingoilsandmanyofusareoftenconfusedonhowtochoosetherightone.Eachoilhasitsownproperties,servesdifferentpurposes.WhileextravirginOliveoilisrecommendedforsaladdressings,sunfloweroilgoeswellfordeepfriedstuff.Coldorwoodpressedcoconut,sesame,groundnutoilsarebackinvogue,thankstothegrowingawarenessontraditionalrecipes.AndifyouhavecomeacrossthetermsPUFAandMUFAwhileresearchingaboutrightoilsandfatsandwonderingaboutthesereferences,inthisarticlewewilltellyouthedifferencebetweenthesebothimportantessentialfatsandtheirroleinmaintaininggoodhealth.WhatIsAFat?Fatisoneofthethreemacronutrientswhiletheothertwobeingcarbohydrateandprotein.Fatisalsoknownastriglycerideswhichcomprise3fattyacidsesterschainsandthealcoholglycerol.Fatsprovide9caloriespergramwhereascarbsandproteingive4caloriespergram.Mostofthefatfoundinfoodsaremadeupofmediumtolongchainfattyacids.FunctionsOfFatSourceOfEnergyFatprovidesabacksourceofenergytothebodywhenthebodygoeslowoncarbs.Excessofcaloriesisstoredaslipidsinadiposecells,fuelthebodyandupthelevelsofenergy.AidsInVitaminAbsorptionVitaminsA,D,E,AndKarefat-solublevitaminswhichrequireadequateintakeoffatinthediettofunctionwell.MaintainTemperatureFatsarestoredintheadiposetissues,whichworksasaninsulatortomaintainnormalbodytemperature.GuardVitalOrgansProtectionandfunctioningofthegreycellsiscrucial,whichcanbeensuredbyconsumingsomeenrichedbrainfoods.Apartfromthebrain,someofthemajororganslikenervetissueandbonesareprotectedbyfat,whichactsasacushionagainstsuddentraumaandworksasashockabsorber.RecommendedIntakeOfFatAbout30%ofcaloriesshouldcomefromtotalfatwhichisrequiredforoptimalgrowthanddevelopment.Lessthan7%oftotalcaloriesfromsaturatedfat10%oftotalcaloriesfrommonounsaturatedfat15-20%oftotalcaloriesfrompolyunsaturatedfatLessthan200mg/dayofdietarycholesterolWhatAreMUFAAndPUFA?Monounsaturatedfattyacids(MUFA)arehealthyfatmoleculeswithonedoublebondfattychainacidsandremainingcarbonatomsaresinglebonded.PlantoilsrichinMUFAareliquidatroomtemperatureandsemisolidorsolidwhenchilled.NaturalfoodsourcesabundantinMUFAaredairyproducts,nuts,seeds,olivesandavocadosanditisthemainpartoftheMediterraneandiet.Sunfloweroilcontains85%MUFA,whileoliveOilhas75%andcanolaoilhas58%.SomeoftheothergoodsourcesofMUFAarealmond,corn,sesame,peanut,grapeseed,safflowerandwholegrainwheat.PolyunsaturatedFattyAcids(PUFA)Polyunsaturatedfattyacids(PUFA)arehealthylipidmoleculeswhichhavetwoormorecarbon-carbondoublebonds.OilsrichinPUFAareliquidinroomtemperature,viscosityandmeltingpointtemperatureincreasesinverselytodoublebond.GoodsourcesofPUFAarewalnut,sunflowerseeds,flaxseedsandpoppyseeds.PUFAareoftwotypesomega3fattyacidsandomega6fattyacids.Omega3fattyacidsareof3typeslinoleicacid,EicosapentaenoicAcidandDocosahexaenoicAcidanditisabundantmostlyinfishandsomeofvegetariansourcesarechiaseeds,hempseedsandflaxseeds.RichsourcesofOmega-6FattyAcidsareoilsofpalm,soybean,rapeseed,andsunflower.Foodsabundantinomega-6fattyacidsareeggs,wholegrainfoods,nuts,pumpkinseeds,pinenuts,walnuts.However,majorfoodsourcesofEPAandDHAarefishoilsandkrilloil.HealthBenefitsOfMUFAAndPUFAOmega3fattyacidspossessstronganti-inflammatorypropertieswhichlowerriskofheartdisease,Alzheimer’s,promotesvisionandboostbrainhealth.PreferMUFAandPUFArichoilsinsteadofsaturatedfatsandotherunhealthyfatsasitcanreducetheriskofheartdisease.MUFAaregoodinimprovingtheinsulinlevelsandkeepsbloodsugarundercontrol,therebyavoidinhinstancesofhyperglycemia,hypoglycemiaandprediabetessymptoms.EvidencehasproventhatregularusageofMUFAlowersthebadcholesterolandimprovesthelevelofgoodcholesterol.Omega3fattyacidsrichinPUFApromotemoodandalleviatedepressionandanxiety.Omega3fattyacidspromotenormalfetaldevelopment.MUFAandPUFAintakeasperrecommendationhelpincellandnervemaintenanceandaidindigestion.Thekeyismoderationasexcessivefatintakecanincreasetheriskofchronicailments. ←PreviousNext→RelatedPostsAGoodSaturatedFatCoconutOil..Thecommonmisconceptionisthatsaturatedfatsarebadandcauseheartdiseas..RelishTheseVegetarianOmegaRich..Flaxseeds(alsocalledaslinseeds/Sankabeej,inHindi)areagoodsourceofh..BurnBellyFatQuicklyWithTheseN..Inthelastonedecade,ourlifestylehaslargelyinfluencedthefoodhabitsand..FatCanBeGoodToo!LearnAllAbou..Theword“fat”maysoundbadbutthat’snotthecasealwayswh..NotAllFatsAreBad.EatTheseTo..Fattyfoodsarealwayshypedtoaddweight,increasecholesterollevelsandcaus..RelatedProductsSriSriTattvaAlmondOil500mgVegCapsule30'sRs.223.25Rs.235.00ADDTOCARTOnelifeVirginOliveOil500mlRs.486.75Rs.649.00FigaroOliveOil500mlRs.599.0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