January 8, 2014, Academy of Nutrition le Dietetics
Batho ba baholo ba phelang hantle ba lokela ho fumana karolo ea 20 ho isa ho 35 lekholong ea lik’hilojule tsa bona ho tsoa mafura a jeoang. U lokela ho ikemisetsa ho eketsa ho ja omega-3 fatty acids le ho fokotsa ho ja mafura a mangata le a trans, ho latela tataiso e nchafalitsoeng ho tsoa ho US Academy of Nutrition and Dietetics.
Pampiri e hlalosang liphello tsa mafura a mafura ka bophelo bo botle ba batho ba baholo e ile ea hatisoa makasineng ea January ea Journal of the Academy of Nutrition and Dietetics. Tokomane e na le likhothaletso bakeng sa bareki tšimong ea tšebeliso ea mafura le mafura a acid.
Boemo bo bocha ba Academy ke hore mafura a lijo bakeng sa motho e moholo ea phelang hantle a lokela ho fana ka matla a 20 ho ea ho 35 lekholong, ka ho noa ho eketsehileng ha mafura a polyunsaturated le phokotso ea ho ja mafura a mangata le a mafura. Sekolo se khothalletsa tšebeliso ea kamehla ea linate le lipeo, lihlahisoa tsa lebese tse nang le mafura a fokolang, meroho, litholoana, lijo-thollo le limela tsa linaoa.
Litsebi tsa lijo li leka ho thusa bareki ho utloisisa hore lijo tse fapa-fapaneng, tse leka-lekaneng li molemo ho feta ho fokotsa mafura le ho li nkela sebaka ka lik'habohaedreite, kaha ho ja lik'habohaedreite tse hloekisitsoeng ho ka boela ha ama bophelo bo botle hampe.
The Academy Position Paper ke molaetsa ho sechaba mabapi le tlhoko ea ho ja hantle:
• Mokhoa o bonolo le o sebetsang oa ho ntlafatsa bophelo ba hau ke ho ja linate le lipeo tse ngata le ho ja lijo tse theolelang tse fokolang le lijo tse lokisitsoeng. • Mafura ke limatlafatsi tsa bohlokoa, 'me mefuta e itseng ea mafura, e kang omega-3 le omega-6, e bohlokoa bakeng sa bophelo bo botle. Ka lebaka lena le mabaka a mang, ha ho khothalletsoe ho ja lijo tse nang le mafura a tlaase. • Seaweed ke mohloli o babatsehang oa omega-3s, joalo ka li-flaxseeds, walnuts le oli ea canola. • Palo le mofuta oa mafura lijong li na le tšusumetso e kholo ho nts'etsopele ea bophelo bo botle le mafu. • Lijo tse fapaneng li fana ka mefuta e fapaneng ea mafura. Mafura a mang a ntlafatsa bophelo ba rona (omega-3s e thusa pelo le boko) 'me a mang a kotsi bakeng sa bophelo bo botle ba hau (mafura a trans a eketsa maemo a kotsi bakeng sa lefu la pelo).