Key Difference – MUFA vs PUFA
Fat tseem hu ua lipid. Nws yog ib qho organic molecule thiab yog ib qho ntawm peb macronutrients. Nws yog tsim los ntawm peb fatty acid molecules txuas rau lub hauv paus glycerol molecule. Yog li, cov roj molecule tseem hu ua triglyceride. Cov rog yog ib qho tseem ceeb ntawm peb cov khoom noj. Cov rog tuaj yeem yog ob hom rog rog thiab cov rog tsis muaj rog nyob ntawm txoj kev uas hydrogen atoms txuas rau carbon atoms hauv cov roj ntsha fatty acids. Cov roj saturated tsis muaj ob chav sib txuas carbon molecules nyob rau hauv lawv cov fatty acid saw. Unsaturated fats muaj ib lossis ntau dua ob npaug ntawm cov pa roj carbon molecules hauv lawv cov roj fatty acids. Unsaturated rog yog ob hom; monounsaturated fatty acids (MUFA) thiab polyunsaturated fatty acids (PUFA). MUFA muaj ib ob daim ntawv cog lus nyob rau hauv fatty acid saw ntawm cov rog molecule. PUFA muaj ob lossis ntau daim ntawv cog lus ob zaug hauv cov saw roj fatty acid. Qhov no yog qhov sib txawv tseem ceeb ntawm MUFA thiab PUFA. Ob leeg MUFA thiab PUFA yog cov rog noj qab haus huv vim lawv txo qis kev pheej hmoo ntawm cov kab mob plawv thiab cov roj cholesterol.
MUFA yog dab tsi?
Monounsaturated fatty acids (MUFAs), raws li lub npe qhia, yog unsaturated fatty acids uas muaj ib (mono) ob leeg sib txuas carbon atom nyob rau hauv fatty acid saw. MUFAs ploj lawm nrog ib khub ntawm hydrogen atoms los ntawm fatty acid saw. MUFAs raug suav hais tias yog cov rog noj qab haus huv vim tias lawv tuaj yeem txo cov roj cholesterol hauv cov ntshav thiab txo cov kev pheej hmoo ntawm cov kab mob plawv thiab mob stroke. Lawv nyob twj ywm li kua nyob rau hauv chav tsev kub. MUFAs yog nplua nuj nyob rau hauv vitamin E, uas yog ib qho antioxidant, tsim nyog los ua kom peb lub cev noj qab haus huv los ntawm kev tiv thaiv cell puas.
Daim duab 01: Monounsaturated Fatty Acid – Oleic Acid
MUFAs muaj nyob rau hauv cov khoom noj xws li zaub roj, roj txiv roj, txiv laum huab xeeb, avocado, noob, noob hnav, paj noob hlis thiab lwm yam. Oleic acid yog piv txwv rau MUFA.
PUFA yog dab tsi?
Polyunsaturated fatty acids (PUFA) yog ib hom unsaturated fatty acids uas muaj ob lossis ntau dua ob npaug ntawm cov pa roj carbon atoms hauv cov roj fatty acids. Li no, ntau dua ib khub ntawm hydrogen atoms ploj lawm hauv PUFAs. Txawm li cas los xij, txij li thaum PUFA yog unsaturated fatty acids, lawv yog cov rog muaj txiaj ntsig zoo ib yam li MUFAs.
Daim duab 02: Polyunsaturated Fatty Acid Structure
PUFAs kuj tseem muaj cov rog uas txo cov roj cholesterol hauv cov ntshav li no, txo qhov kev pheej hmoo ntawm cov kab mob plawv thiab mob stroke. PUFA yog cov kua dej ntawm chav tsev kub. Cov roj no muaj nyob rau hauv cov roj taum pauv, roj pob kws, roj safflower, ntses salmon, trout, noob paj noob hlis, ntses, nqaij, thiab lwm yam.
Qhov Zoo sib xws ntawm MUFA thiab PUFA yog dab tsi?
- Ob leeg MUFA thiab PUFA yog unsaturated fatty acids.
- Ob leeg MUFA thiab PUFA yog cov rog muaj txiaj ntsig zoo dua li cov roj saturated.
- Ob leeg MUFA thiab PUFA yog cov rog tseem ceeb hauv peb kev noj haus.
- Ob leeg MUFA thiab PUFA muab tib yam calories (9 calories ib gram).
- Ob leeg MUFA thiab PUFA tuaj yeem txo cov roj cholesterol LDL.
- Ob leeg MUFA thiab PUFA yog kua ntawm chav tsev kub.
- Ob leeg MUFA thiab PUFA yog cov rog noj qab haus huv uas txo cov kev pheej hmoo ntawm cov kab mob plawv.
Qhov txawv ntawm MUFA thiab PUFA yog dab tsi?
MUFA vs PUFA |
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| MUFA yog ib hom roj tsis muaj roj uas muaj ib qho kev sib koom ua ke ntawm ob lub atom hauv fatty acid saw. | PUFA yog lwm hom roj tsis muaj roj uas muaj ob lossis ntau dua ob npaug ntawm cov pa roj carbon atoms hauv cov roj fatty acids. |
| Tus naj npawb ntawm ob daim ntawv cog lus | |
| Ib daim ntawv cog lus ob zaug pom hauv MUFA. | Ob lossis ntau daim ntawv cog lus ob zaug pom hauv PUFA. |
| Missing Hydrogen Pairs hauv Fatty Acid Chain | |
| Ib khub hydrogen ploj hauv cov roj fatty acid ntawm MUFA. | Ob lossis ntau dua hydrogen khub ploj los ntawm cov saw ntawm PUFA. |
| Tsim kom muaj cov roj (cholesterol) zoo (HLD) | |
| MUFA nce kev tsim cov roj cholesterol zoo. | PUFA hlub kev tsim cov roj cholesterol zoo. |
| khoom | |
| MUFA muaj nyob hauv cov roj zaub xws li canola, txiv laum huab xeeb thiab roj txiv roj, hauv cov txiv ntoo, thiab lwm yam. | PUFA muaj nyob rau hauv cov roj zaub xws li pob kws, sesame, sunflower, safflower thiab soybean, nyob rau hauv fatty ntses, thiab lwm yam. |
| Examples | |
| Oleic acid yog ib qho piv txwv ntawm MUFA. | Omega-3 fatty acids, omega-6 fatty acids yog piv txwv ntawm PUFA. |
Summary – MUFA vs PUFA
Unsaturated fatty acids yog suav tias yog cov rog muaj txiaj ntsig uas suav nrog peb cov khoom noj. Lawv yog ob hom loj; MUFA thiab PUFA. MUFAs yog unsaturated fatty acids uas tsuas muaj ib tug carbon=carbon ob daim ntawv cog lus nyob rau hauv cov fatty acid saw. PUFAs yog unsaturated fatty acids nrog ob los yog ntau yam carbon=carbon ob daim ntawv cog lus. Ob leeg MUFA thiab PUFA muaj peev xwm txo qis cov roj cholesterol thiab txo qhov kev pheej hmoo ntawm cov kab mob plawv thiab mob stroke. Qhov no yog qhov txawv ntawm MUFA thiab PUFA.
