Tse ka Hare
tlhahisoleseding e akaretsang
Li-acid tsa bohlokoa li ke ke tsa hlophisoa ke 'mele oa motho ebe li kena ho tsona feela ka lijo.
Polyunsaturated fatty acids e boetse e bitsoa omega-3 'me omega-6, le ho rarahana ha vithamine F.
Ho na le tse hlano: linoleic, linolenic, arachidonic, eicosapentaenoic le docosahexaenoic.
Polyunsaturated fatty acids e ama metabolism 'meleng, ho kenyeletsoa le boemo ba lisele. Sireletsa lisele botsofaling ba pele ho nako, thusa ho boloka tlhaiso-leseling ea bona ea lefutso. Laola metabolism ea mafura le tšebetso ea libaktheria tse molemo tse phelang ka mpeng.
Omega-3 le omega-6 e theola boemo ba k’holeseterole 'meleng' me kahoo o e sireletse ho atherosclerosis. Li-acid tsena tse mafura li nka karolo ho tswakaneng ha lintho tse kang lihormone tse thusang ho theola khatello ea mali le ho fokotsa ho ruruha, ka tsela eo ho sireletsa khahlanong le ramatiki, sciatica, le maloetse a senyehang a disc.
Thibela maqeba a mali le ho sireletsa mesifa ea pelo. Netefatsa lipid metabolism, ntlafatsa pono, mohopolo le mesebetsi e meng ea sistimi ea methapo Ho phaella moo, polyunsaturated mafura acid ntlafatsa ketso ea livithamini tse ling tse qhibilihang mafura le li-vithamine tsa b.
Boholo ba omega-3 le omega-6 bo fumaneha ho oli ea limela, haholo-holo linseed, soya le peanut. Liasiti tsena li teng le ho lioli tse ling tsa meroho - peo ea sonobolomo, linate, lialmonde, li-avocado, linaoa tsa soya. Palo e nyane ea arachidonic acid e mafura a kolobe.
E le ho boloka li-acid tse bohlokoa tsa mafura, lihlahisoa ya semela , e lokela ho jeoa e ncha. Kalafo ea mocheso kapa ho hloekisa ho senya limatlafatsi.
Products ya tlhaho ya diphoofolo, tse nang le mafura a mangata a bohlokoa ke: sebete sa tlhapi, oli ea tlhapi le clams.
Ka letsatsi le le leng motho o nka 2,5 g ea mafura acid. Ho feta moo, ho boloka likhahla tsa bona tse nepahetseng 'meleng karolelano ea mafura a mafura a meroho le a liphoofolo a lokela ho ba 4:1.
Ka mantsoe a mang, tlhoko ea letsatsi le letsatsi e ka khotsofatsoa ka khaba ea oli ea Flaxseed kapa lipeo tse ngata tsa soneblomo, hammoho le karolo ea litlhapi tsa leoatleng kapa lijo tsa leoatleng. Lithethefatsi tse nang le oli ea tlhapi li lokela ho sebelisoa ha u buisana le ngaka ea hau.
Lintlha tsohle tse mabapi le Polyunsaturated fatty acids shebella video e ka tlase:
