Tse ka Hare
Ke mafura afe a fosahetseng le a molemo?
Ha re boneng hore na ke mafura afe a loketseng 'mele. Mafura ke e 'ngoe ea lisebelisoa tsa bohlokoa phepong e nepahetseng. Batho ba bangata ba ntse ba lumela ka phoso hore mafura a khopo, hobane ke khalori e phahameng ka ho fetisisa, 'me a a fokotsa hape lijong tsa bona. Leha ho le joalo, mafura a fapane: a kotsi kapa a phetse hantle. Tse ling tsa tsona li bohlokoa ho rona.
Mohlala, ntle le omega-3 le omega-6 fatty acids, ho ba teng ha rona ho ke ke ha khoneha, mme livithamini tse qhibilihang mafura li ke ke tsa monngoa ho hang haeba o sa je lijo tse mafura.
Na nka ja mafura ha ke ntse ke theola boima ba 'mele?
Nakong e fetileng, lebaka la lebaka la tlhokeho ea ho fokotsa ho ja mafura e le ho theola boima ba 'mele e ne e le hore mafura a na le likhalori tse ka bang habeli ka grama ea lik'habohaedreite kapa liprotheine. Ebile, lijo tse kang li-avocado, lioli tsa meroho, linate le lipeo, le litlhapi tse hlaha tse mafura li thusa 'mele ho monya mafura a bolokiloeng. Li ntlafatsa takatso ea lijo, li etsa hore u ikutloe u khotsofetse 'me u khotsofetse kamora ho ja, hape li ntlafatsa maikutlo a hau.
Ho ja mafura a phetseng hantle ha o ntse o theola boima ba 'mele ha ho phele hantle feela, empa hape le mohato o hlokahalang. Mafura a phetseng hantle a matlafatsa boits'ireletso ba mmele le methapo ea pelo, a ntlafatsa metabolism le ts'ebetso ea boko, a khutlisa botsitso ba lihormone le ho fokotsa ho ruruha ho kotsi mekhoeng eohle ea 'mele.
Lethathamo la lijo tse nang le mafura a phetseng hantle ka ho fetisisa
Butle-butle, ke ile ka ithuta taba e tsekisanoang le ho nahanisisa hore na ke lijo life tse nang le mafura a phetseng hantle, 'me ka theha likhothaletso bakeng sa khetho ea bona e nepahetseng:
1. Khetha omega-3 fatty acids. Li-omega-3 tse mafura li loantša ho ruruha. 'Mele ha o khone ho li hlahisa ka bo oona, ka hona o hloka ho li fumana lijong. Mehloli e metle ke saalmon e hlaha, walnuts le peo ea chia. Ho bohlokoa haholo ho boloka mehloli ea hau ea omega-3 hantle hore e se ke ea kopanya le ho lahleheloa ke thepa ea eona e molemo. Bala ho eketsehileng ka sena mona.
Khetha oli ea mohloaare e hatisitsoeng ka ho bata feela. Mekhoa ea ho hloekisa kapa ho etsa oli e kang, mohlala, ho qhibiliha ha oli ka li-solvents, ho qhibiliha ha 'mele, ho ntša metsi' meleng (ha oli e fafatsoa ka ho e tšela ka mouoane mochesong o kaholimo ho likhato tse 230), hydrogenation (eo ho eona mafura a mafura a mafura a sebelisoang haholo ha a pheha) etsa oli e se nang thuso feela bakeng sa bophelo bo botle, empa hape hangata e le kotsi. Se ke oa tšaba hore oli ea mohloaare e nonne. Taba ke hore oli ea mohloaare ke mafura a monounsaturated a bohlokoa bophelong ba rona. Ha e na mafura a kotsi, empa a phetse hantle.
2. Batla tatso e ruileng. Lisa Howard, mongoli oa The Big Book on Healthy Oils o re: "Oli efe kapa efe ea 'nete e lokela ho latsoa,' mala le monko."Buka e kholo ea ho pheha ka bophelo bo botle ). Oli e ntlafalitsoeng le e "hloekisitsoeng" ha e na tatso, ha e na monko 'me e na le' mala o hlakileng.
3. Ela hloko boleng ba mafura a liphoofolo. Butter e tsoang lebeseng la likhomo tse fepehileng ka fepa ea tlhaho. Ghee eo ho tlositsoeng lebese le leng le le leng le nang le lactose le casein. Tsena kaofela ke mehloli e metle ea mafura a liphoofolo.
4. Batla mefuta-futa. Ka mohlala, oli ea mohloaare e tla fana ka tekanyo e nepahetseng ea oleocanthal, antioxidant e nang le thepa e netefalitsoeng e khahlanong le ho ruruha. Empa ho na le likhetho tse ling bakeng sa oli ea meroho e ka sebelisoang ho fapana le oli ea mohloaare: sonobolomo, sesame, linseed. Ka ho eketsa avocado e sehiloeng ka salate, o tla thusa 'mele oa hau ho monya li-carotenoid tse tsoang lijong tse ling ka salate eo le ho fana ka lethal dose le eketsehileng la fiber le protheine.
Haeba u khomarela likeletso tsa ho ja mafura a phetseng hantle bakeng sa ho theola boima ba 'mele, o kanna oa ba oa etsa lisalate. Hopola khothatso e fetelletseng feela. Ke oli ea mohloaare e petelitsoeng serame feela e bolokang thepa ea eona e le molemo. Liphuputso tse 'maloa li bonts'a hore oli ea mohloaare e ka loants'a mefuta e meng ea mofetše, ea thibela lefu la tsoekere, khatello e tlase ea mali, ea matlafatsa boits'ireletso ba mmele, ea ntlafatsa bophelo ba letlalo le ho fokotsa botsofali. Empa ka holim'a tsohle, re nka oli ea mohloaare e le ea bohlokoa haholo ho fokotsa menyetla ea ho otloa ke setorouku le tlhaselo ea pelo, ho sireletsa sistimi ea rona ea methapo ea pelo ho tsoa ho atherosclerosis le "cholesterol" e mpe. Ke tsohle tse mabapi le lintlha tse phahameng tsa oleic acid, polyphenols le vithamine ea tlhaho ea antioxidant E. Kapa pheha ka coconut.
5. Lekola boleng ba mohloli oa mafura. Haeba e bolokiloe ka mokhoa o sa nepahalang, oli e ntša lik'hemik'hale tse bakang khatello ea mali ea lisele tsa motho mme e ka baka mafu a mpefatsang. Hape ke habohlokoa ho khetha mafura a manyolo: chefo hangata e tsepamisitsoe mafura le lioli.
6. Qoba mocheso o phahameng ha u ntse u pheha. Haeba oli e futhumetse mocheso oo e qalang ho tsuba ka oona, ho etsoa mahlaseli a mahala le metsoako e meng e chefo.
Kahoo, ka ho ela hloko likeletso tsohle tse bohlokoa mme o khetha se u ratang, ke hore, ho kopanya mohopolo le boits'oaro, o ka iketsetsa qeto ea hore na ke mafura afe a thusang mmele.