The monounsaturated fat (मोनोअनसैचुरेटेड चरबी) is fatty acid that has one double bond in the fatty acid chain. By contrast, Polyunsaturated Fatty Acids (PUFAs) have more than one double bond. Siddha Spirituality of Swami Hardas Life System considers this information about monounsaturated fat to be known to our readers, hence please read. like, and render your comments.
Monounsaturated fat Definition (मोनोअनसैचुरेटेड चरबी की परिभाषा)
Monounsaturated fat, which is most abundant in foods like nuts and various plant oils (olive oil, canola oil, etc.), will most often end up comprising the majority of your total fat intake. For the most part, this is a good thing. Research shows that “bad fats” increase your risk of heart disease and stroke. Well, research also shows that monounsaturated fats may help lower your bad (LDL) cholesterol levels, which means a diet containing a sufficient amount of monounsaturated fats may actually help reduce your risk of heart disease and stroke.
Monounsaturated fat Molecular description (मोनोअनसैचुरेटेड चरबी का आणविक विवरण)
Fatty acids are long-chained molecules having an alkyl group at one end and a carboxylic acid group at the other end. Fatty acid viscosity (thickness) and melting temperature increases with decreasing number of double bonds; therefore, monounsaturated fatty acids have a higher melting point than polyunsaturated fatty acids (more double bonds) and a lower melting point than saturated fatty acids (no double bonds). Monounsaturated fatty acids are liquids at room temperature and semisolid or solid when refrigerated resulting in an isotopic lattice structure.
Common monounsaturated fatty acids are:
- Palmitoleic acid (16:1 n−7)
- Cis-vaccenic acid (18:1 n−7)
- Oleic acid (18:1 n−9)
Palmitoleic acid has 16 carbon atoms with the first double bond occurring 7 carbon atoms away from the methyl group. Oleic acid has 18 carbon atoms with the first double bond occurring 9 carbon atoms away from the carboxylic acid group.
Monounsaturated fat benefits (मोनोअनसैचुरेटेड चरबी के लाभ)
Monounsaturated fats protect against cardiovascular disease by providing more membrane fluidity than saturated fats, but they are more vulnerable to lipid peroxidation (rancidity). The large scale KANWU study found that increasing monounsaturated fat and decreasing saturated fat intake could improve insulin sensitivity.
However, some monounsaturated fatty acids (in the same way as saturated fats) may promote insulin resistance, whereas polyunsaturated fatty acids may be protective against insulin resistance. Studies have shown that substituting dietary monounsaturated fat for saturated fat is associated with increased daily physical activity and resting energy expenditure. More physical activity was associated with a higher-oleic acid diet than one of a palmitic acid diet.
Low-density lipoprotein (निम्न घनत्व लिपोप्रोटीन)
Foods containing monounsaturated fats reduce low-density lipoprotein (LDL) cholesterol, while possibly increasing high-density lipoprotein (HDL) cholesterol.
Levels of oleic acid along with other monounsaturated fatty acids in red blood cell membranes were positively associated with breast cancer risk. The saturation index (SI) of the same membranes was inversely associated with breast cancer risk. Monounsaturated fats and low SI in erythrocyte membranes are predictors of postmenopausal breast cancer. Both of these variables depend on the activity of the enzyme delta-9 desaturase (Δ9-d).
Mediterranean diet (भूमध्य आहार)
The Mediterranean diet is heavily influenced by monounsaturated fats. People in Mediterranean countries consume more total fat than Northern European countries, but most of the fat is in the form of monounsaturated fatty acids from olive oil and omega-3 fatty acids from:
- Certain meats like lamb, while consumption of saturated fat is minimal in comparison
A 2017 review found evidence that the practice of a Mediterranean diet could lead to:
- A decreased risk of cardiovascular diseases (हृदय रोगों का खतरा कम)
- Overall cancer incidence (कुल मिलाकर कैंसर की घटना)
- Neurodegenerative diseases (न्यूरोडीजेनेरेटिव रोग)
- Diabetes (मधुमेह)
- Early death (जल्दी मौत)
A 2018 review showed that the practice of the Mediterranean diet may improve overall health statuses, such as the reduced risk of non-communicable diseases, reduced total costs of living, and reduced costs for national healthcare.
Monounsaturated fat Sources (मोनोअनसैचुरेटेड चरबी के स्रोत)
Animal flesh includes Monounsaturated fats. which includes:
- Red meat (लाल मांस)
- Whole milk products (दूध के उत्पाद)
- Nuts (बादाम आदि)
- High-fat fruits such as olives and avocados (जैतून और एवोकाडो जैसे उच्च चरबी वाले फल)
Olive oil is about 75% monounsaturated fat. The high oleic variety of sunflower oil contains as much as 85% monounsaturated fat. Canola oil and cashews are both about 58% monounsaturated fat. Tallow (beef fat) is about 50% monounsaturated fat, and lard is about 40% monounsaturated fat.
Other sources include:
- Avocado oil (रुचिरा तेल)
- Macadamia nut oil (मैकडामिया अखरोट का तेल)
- Grapeseed oil (अंगूर के बीज का तेल)
- Groundnut oil (मूंगफली का तेल)
- Sesame oil (तिल का तेल)
- Corn oil (मक्के का तेल)
- Popcorn (पॉपकॉर्न)
- Whole grain wheat (गेहूं)
- Cereal (अनाज)
- Oatmeal (दलिया)
- Almond oil (बादाम तेल)
- Sunflower oil (सूरजमुखी का तेल)
- Hemp oil (भाँग का तेल)
- Tea-oil Camellia (चाय-तेल कैमेलिया)