Mafura a bohlokoa haholo 'meleng; ke macronutrient e sebelisang matla haholo phepong ea batho. Mafura a ikarabella bakeng sa ponahalo, tatso le monko oa lijo, 'me' meleng a sebeletsa e le mesamo e sireletsang lipakeng tsa litho, a futhumatsa 'mele ebile ke karolo ea sele e ngoe le e ngoe' meleng.
Lijo tse ngata li fana ka maikutlo a ho fokotsa mafura lijong, le mofuta ofe kapa ofe oa mafura. Batho ba nahana ka phoso hore mafura a khopo hobane a na le lik'halori tse phahameng ka ho fetisisa. Leha ho le joalo, mafura a fapane: a kotsi kapa a phetse hantle. 'Me tse ling tsa tsona ke tsa bohlokoa ho rona. Ka mohlala, ntle le omega-3 le omega-6 fatty acids, boteng ba rona ha bo khonehe. Livithamini tse qhibilihang ka mafura li ke ke tsa monngoa ho hang haeba u sa je lijo tse mafura. Ka tsela, ho fapana le lik'habohaedreite le liprotheine, index ea glycemic ea mafura ke zero, kahoo ha e phahamise tsoekere ho hang. Le hoja, ha e le hantle, esita le ka mafura a phetseng hantle, ha ho hlokahale hore ue fete. Lijo tse nang le mafura a 20-30% li nkoa e le tse utloahalang bakeng sa motho e moholo ea phelang hantle. 'Me u se ke ua tšoha, sena ha se bolele hore u tla tlameha ho ja botoro, tranelate e bolila le nama e mafura ...
Mafura a arotsoe ka lihlopha tse latelang:
- unsaturated / Boetsuwa ba ho tlatsa
- khora,
- mofetoheli.
Mafura a sa silafatsoang (ao le 'ona a arotsoeng ka monounsaturated le polyunsaturated)
Mafura ana a fumanoa tlhapi, linate, li-flaxseeds, li-avocado, mohloaare, peo ea sesame, peō ea mokopu, peō ea soneblomo, le hoo e batlang e le oli eohle ea meroho. Mafura a polyunsaturated ke mafura a bohlokoa ka ho fetisisa a omega-3 le omega-6 ho rona. Ha li hlahisoe ke 'mele oa motho mme li kena feela ka lijo kapa li-supplement.
Bakeng sa kholo e tloaelehileng le ts'ebetso ea 'mele, karolelano ea mafura a omega-3 ho isa ho omega-6 e lokela ho ba haufi le 1: 1. Leha ho le joalo, karo-karolelano ena lijong tsa batho ba Bophirimela hangata ke 1:25 molemong oa omega-6! Liphello tsa ho se leka-lekane hona li ka ba mpe.
E, hore re tle re phele, re hloka mafura a omega-6, empa a ka baka ho ruruha 'meleng, ho lebisang ho mafu a sa foleng a fapaneng. Omega-3s, ka lehlakoreng le leng, e thibela ho ruruha. Ho boloka sekhahla se phetseng hantle sa mafura a omega-3 (tlhapi e mafura, linonyana tsa folaxe, peo ea chia) le mafura a omega-6 (walnuts, peo ea mokopu le peo ea soneblomo, oli ea limela tse ngata) ho bohlokoa ho boloka bophelo bo botle le bophelo bo bolelele.
Ntle le tekano ea omega-3 le omega-6 fatty acids, motho ha a lokela ho lebala ka mafura a monounsaturated, a lokelang ho kenyelletsoa lijong tsa letsatsi le letsatsi. Phuputso ea Mooki ea Bophelo e fumane hore basali ba jang bonyane linate tse seng kae ka letsatsi ha ba na monyetla oa ho tšoaroa ke mofetše le lefu la pelo, hape Sekolo sa Harvard sa Bophelo bo Botle ba Sechaba se khothaletsa ho ja lialmonde, makotomane, li-pecans, peo ea mokopu le peo ea sesame khafetsa.
Mafura a khotsofatsang
Ho na le mafura a mangata nameng (nama ea khomo, ea kolobe, ea konyana), lihlahisoa tsa lebese (botoro, chisi, lebese, ice cream), matlalo a likhoho le lijong tse ling tsa limela (kokonate, oli ea kokonate, oli ea palema le oli ea thollo ea palema).
Lijo tsa setso tsa Bophirimela li na le mafura a mangata haholo, a e ka baka kotsi 'meleng, ka mohlala, e ka lebisa ho ts'oaetso ea ts'oaetso, lefu la tsoekere la mofuta oa II, botenya le atherosclerosis. Ho fokotsa mafura a mangata lijong ho ntlafatsa bophelo ba batho ba bangata.
Leha ho le joalo, ha se mafura kaofela a nang le mafura a kotsi 'meleng. Li boetse li na le thepa ea bohlokoa (mohlala, oli ea coconut e nkuoa e le lijo tse monate haholo ke ba bangata), ka hona, mafura a mangata a mangata a ntse a lokela ho lula lijong. American Heart Association e khothaletsa mafura a mangata ho feta 20 ka letsatsi.
Mafura a Trans a kotsi ka bongata
Baetsi ba lijo ba qapile sehlopha sa mafura lilaboratoring tse molemo molemong oa tsona oa khoebo ho feta bophelo ba rona. Tse tsejoang e le trans fatty acids, li etselitsoe ho fana ka molomo, molomo, le litšoaneleho tsa ho pheha tse ts'oanang le mafura a tlhaho. Empa mafura ana a maiketsetso a theko e tlase haholo 'me a phela nako e telele.
Nakong ea haedrojene, haedrojene e "pompeloa" ka mafura a meroho a metsi, e hlahisang ho hong ho ts'oanang le mafura a mangata, empa ho kotsi haholo ho bophelo bo botle. Ka nako e ts'oanang, li-acid tsohle tsa bohlokoa tse nang le mafura, livithamini, liminerale le lintho tse ling tse nang le thuso lia lahleha, ha lik'hemik'hale tse chefo tse sebelisoang tlhahiso le ho bakoa ke ho futhumatsa ho matla li khona ho phehella.
Li-acid tse nang le mafura li fumaneha, mohlala, margarine, hape li fumanoa lijong tse potlakileng, joalo ka li-fries tsa Fora, hammoho le thepa e halikiloeng ea khoebo, li-chips le li-snacks tse ling. Ts'ebeliso ea mafura a joalo a maiketsetso e kena-kenana le lits'ebetso tsa 'mele' meleng ea rona, e eketsa litekanyetso tsa testosterone, e eketsa kotsi ea ho ba le lefu la pelo, lefu la ts'oaetso le lefu la tsoekere la mofuta oa II. Mafura a Trans a kotsi haholo ho feta mafura a mangata hobane a hlahisa cholesterol e mpe mme a theola k'holeseterole e ntle. Mafura a Trans a kotsi hoo ho ella mafelong a selemo se fetileng, Tsamaiso ea Lijo le Lithethefatsi ea Amerika e qalileng ts'ebetso e tla thibela tšebeliso ea mafura lijong.
Ho fokotsa ho kenella ha mafura a mabe 'meleng oa hau, ke khothaletsa tse latelang:
- qoba lijo tse halikiloeng ka botebo;
- tlosa mafura nameng pele u pheha, tlosa letlalo likhoho;
- ho baka, ho halika kapa ho besa likhoho, tlhapi kapa nama e se nang mafura
- tlosa mafura a hlahang nakong ea ho pheha nama le tlhapi;
- Kenya feela mafura / oli e nyane lijong kapa u li qobe ka botlalo;
- khetha mekhoa e metle ea ho pheha: meroho ea mouoane kapa meroho ea grill ntle le ho sebelisa oli;
- sebelisa litlama kapa marinades ntle le oli ho eketsa tatso lijong
- Ho qoba ho se leka-lekane ha omega-3 / omega-6, sebelisa oli ea folaxe ho e-na le oli ea mohloaare kapa ea soneblomo (poso ena e na le likhetho bakeng sa li-salate tse nang le oli ea folaxe);
- fapanyetsana lijo tsa hau: ja linate tse ngata, lipeo, u se ke ua lebala ka avocado ea superfood;
- qoba eng kapa eng e nang le mafura a feteletseng: likuku, lichipisi, lijo tse bobebe ... ka kakaretso, eng kapa eng e sa etsoang ka metsoako e felletseng nakoana pele u e ja ?
mehloling
Sekolo sa Harvard sa Bophelo ba Sechaba
American Heart Association