Tse ka Hare
Lefatšeng la sejoale-joale, bophelo bo potlakile ka lebelo le potlakileng. Hangata ha ho na nako e lekaneng esita le bakeng sa boroko. Lijo tse potlakileng, tse tletseng mafura, tse atisang ho bitsoa lijo tse potlakileng, li se li hapile sebaka sa kichineng ka botlalo.
Empa ka lebaka la bongata ba tlhaiso-leseling ka bophelo bo botle, batho ba bangata ba hoheloa ke bophelo bo botle. Ha ho buuoa joalo, mafura a mangata a nkuoa ke ba bangata e le mohloli o moholo oa mathata ohle.
A re boneng hore na tumelo e tloaelehileng mabapi le likotsi tsa mafura a mangata e nepahetse hakae. Ka mantsoe a mang, na ho bohlokoa ho ja lijo tse nang le mafura a mangata ho hang?
Lihlahisoa tse nang le litaba tse phahameng ka ho fetisisa tsa EFA:
Bontša palo e hakantsoeng ea 100 g ea sehlahisoa
Litšobotsi tse akaretsang tsa mafura a mafura a mafura
Ho latela pono ea lik'hemik'hale, mafura a mafura a mangata (SFA) ke lintho tse nang le litlamo tse le 'ngoe tsa liathomo tsa khabone. Tsena ke mafura a tsepamisitsoeng ka ho fetesisa.
Li-EFA e ka ba tsa tlhaho kapa tsa maiketsetso. Mafura a maiketsetso a kenyelletsa margarine, mafura a tlhaho - botoro, lard, joalo-joalo.
Li-EFA li fumanoa ka nama, lebese le lijong tse ling tsa limela.
Karolo e ikhethang ea mafura a joalo ke hore ha a lahleheloe ke sebopeho se tiileng mochesong oa kamore. Mafura a khotsofatsang a tlatsa 'mele oa motho ka matla mme a nka karolo ka mafolofolo molemong oa sebopeho sa lisele.
Mafura a mafura a khotsofatsang ke butyric, caprylic, nylon le acetic acid. Le stearic, palmitic, capric acid le tse ling.
Li-EFA li tloaetse ho beoa 'meleng "ka pokello" ka mokhoa oa mafura. Tlas'a tšusumetso ea lihormone (adrenaline le norepinephrine, glucagon, jj.), Li-EFA li lokolloa ka har'a mali, li ntša matla bakeng sa 'mele.
Keletso e thusang:
Ho khetholla lijo tse nang le mafura a mangata a mangata, bapisa feela lintlha tsa tsona tse qhibilihang. Moetapele o tla ba le litaba tse phahameng tsa li-EFA.
Litlhoko tsa letsatsi le letsatsi tse nang le mafura
Tlhokahalo ea li-saturated fatty acids ke 5% ea kakaretso ea lijo tsa letsatsi le letsatsi tsa motho. Ho khothalletsoa ho ja 1-1,3 g ea mafura ka 1 kg ea boima ba 'mele. Tlhokahalo ea li-saturated fatty acids ke 25% ea mafura kaofela. Ho lekane ho ja 250g ea mafura a tlaase a cottage chisi (mafura a 0,5%), mahe a 2, 2 tsp. oli ea mohloaare.
Tlhoko ea mafura a mafura ea eketseha:
- ka mafu a fapaneng a pulmonary: lefuba, mefuta e matla le e tsoetseng pele ea pneumonia, bronchitis, methati ea pele ea mofetše oa matšoafo;
- nakong ea kalafo ea liso tsa ka mpeng, liso tsa duodenal, gastritis. Ka majoe sebeteng, nyooko kapa senya;
- ka boiteko bo matla ba 'mele;
- ka ho senyeha ka kakaretso ha 'mele oa motho;
- ha nako e batang e fihla mme matla a mang a sebelisoa ho futhumatsa 'mele;
- nakong ea bokhachane le ho anyesa;
- ho tsoa ho baahi ba Leboea le Hōle.
Tlhoko ea mafura a mangata ea fokotseha:
- ka boima ba 'mele bo fetelletseng (o hloka ho fokotsa ts'ebeliso ea li-EFA, empa o se ke oa li kenyelletsa ka botlalo!);
- le k'holeseterole e phahameng maling;
- mafu a pelo;
- lefu la tsoekere;
- le fokotseha tshebediso ya matla a 'mele (ba bang kaofela, ho lula, nako chesang).
Ts'oaetso ea li-EFA
Mafura a khotsofatsang ha a kenelle hantle mmeleng. Ts'ebeliso ea mafura a joalo e kenyelletsa ho a sebetsa nako e telele hore e be matla. Ho molemo ho sebelisa lijo tse se nang mafura a mangata.
Khetha nama e omeletseng ea khoho, turkey, tlhapi le eona e loketse. Lihlahisoa tsa lebese li kenngoa hamolemo haeba li na le karolo e tlaase ea mafura.
Lisebelisoa tse thusang tsa mafura a mafura, phello ea tsona 'meleng
Li-saturated fatty acids li nkoa e le tsona tse kotsi ka ho fetisisa. Empa haeba re nahana hore lebese la matsoele le tletse li-acids tsena ka bongata (haholo-holo, lauric acid), ho bolela hore tšebeliso ea mafura a mafura ke tlhaho ea tlhaho. 'Me sena ke sa bohlokoa haholo bakeng sa bophelo ba motho. U hloka feela ho tseba hore na ke lijo life tse loketseng ho ja.
Mme o ka fumana melemo e joalo ka mafura! Mafura a liphoofolo ke mohloli o matla ka ho fetisisa oa matla ho batho. Ho phaella moo, ke karolo e ke keng ea qojoa mohahong oa lisele tsa sele, hammoho le morupeluoa molemong oa ts'ebetso ea bohlokoa ea li-hormone. Ke feela ka lebaka la boteng ba mafura a mafura a nang le mafura a mangata ke katleho e atlehileng ea livithamini A, D, E, K le li-microelements tse ngata.
Ts'ebeliso e nepahetseng ea mafura a mafura a ntlafatsa matla, e laola le ho tloaetsa ho ea matsatsing. Ts'ebeliso e nepahetseng ea lijo tse mafura e lelefatsa le ho ntlafatsa tšebetso ea litho tsa ka hare.
Ho sebelisana le likarolo tse ling
Ho bohlokoa haholo hore mafura a mafura a sebelisane le lintho tsa bohlokoa. Tsena ke livithamine tsa sehlopha se nang le mafura.
Ea pele le ea bohlokoa ka ho fetisisa lethathamong lena ke vithamine A. E fumanoa ka lihoete, li-persimmons, pepere ea tšepe, sebete, sea buckthorn, mahe a mahe. Ka lebaka la hae - letlalo le phetseng hantle, moriri o mabothobotho, lipekere tse matla.
Vithamine D le eona ke ntho ea bohlokoa, e netefatsang thibelo ea li-rickets.
Matšoao a khaello ea li-EFA 'meleng
- ho senya tsamaiso ea methapo;
- boima ba 'mele;
- ho senyeha ha boemo ba lipekere, moriri, letlalo;
- ho se leka-lekane ha li-hormone;
- nyopa.
Matšoao a mafura a mangata a mangata 'meleng:
- boima ba 'mele bo feteletseng;
- atherosclerosis;
- nts'etsopele ea lefu la tsoekere;
- khatello e phahameng ea mali, ho senyeha ha pelo;
- sebopeho sa majoe ka liphio le gallbladder.
Lintho tse amang litaba tsa EFA 'meleng
Ho qoba li-EFA ho lebisa ho khatello ea maikutlo 'meleng, hobane e tlameha ho batla baemeli ho tsoa mehloling e meng ea lijo ho etsa mafura. Ka hona, ts'ebeliso ea EFA ke ntho ea bohlokoa boteng ba mafura a mangata 'meleng.
Ho khetha, ho boloka le ho lokisa lijo tse nang le mafura a mangata
Ho latela tataiso e bonolo ha u khetha, ho boloka le ho pheha lijo ho tla thusa ho boloka mafura a mafura a phetse hantle.
- 1 Ntle le haeba u na le ts'ebeliso e eketsehileng ea matla, ha u khetha lijo, ho molemo ho fana ka khetho ho tse nang le mafura a mangata. Sena se tla nolofalletsa 'mele ho o amohela hamolemo. Haeba u na le lijo tse nang le mafura a mangata, u lokela ho ipehela chelete e nyane feela.
- 2 Polokelo ea mafura e tla ba telele haeba o sa kenyeletse ho kenella ha mongobo, mocheso o phahameng, khanya ho tsona. Ho seng joalo, mafura a mangata a fetotse sebopeho sa bona, se lebisang ho senyeheng ha boleng ba sehlahisoa.
- 3 Joang ho pheha lijo ka li-EFA ka nepo? Ho pheha lijo tse nang le mafura a mangata ho kenyelletsa ho halika, ho halika, ho pheha le ho belisa. Ho molemo ho se sebelise frying. Sena se lebisa ho eketseha ha khalori ea lijo le ho fokotsa thepa ea eona e molemo.
Haeba u sa tl'o etsa mosebetsi o boima oa 'mele,' me u se na matšoao a ikhethileng a ho eketsa palo ea li-EFA, ho ntse ho le molemo ho fokotsa tšebeliso ea mafura a liphoofolo lijong tsa hau. Litsebi tsa phepo e nepahetseng li khothaletsa ho khaola mafura a mangata nameng pele u a pheha.
Li-fatty Acids tse khotsofatsang bakeng sa Botle le Bophelo
Ho ja lijo tse nang le mafura a mangata hantle ho tla etsa hore u shebahale u phetse hantle u bile u boheha. Moriri o motle, manala a matla, mahlo a matle, letlalo le phetseng hantle ke matšoao a bohlokoa a mafura a lekaneng 'meleng.
Ho bohlokoa ho hopola hore EFA ke matla a lokelang ho sebelisoa ho qoba ho theha "mehloli" e sa hlokahaleng. Mafura a khotsofatsang ke karolo ea bohlokoa ea 'mele o phetseng hantle le o motle!