Ka phoso ho lumeloa hore mafura a tsoang mokhoeng oohle oa lijo tseo re li sebelisang ke a kotsi haholo 'meleng. Batho ba chesehelang ho theola boima ba 'mele baa ba tela,' me ka lebaka leo ba ba le litlamorao tse mpe bophelong. Hobaneng 'me ke mafura afe a bohlokoa lijong?
Mafura a nkuoa e le metsoako ea mafura a nang le glycerin. Ke likarolo tsa bohlokoa tsa phepo ea sele, hammoho le liprotheine le lik'habohaedreite. Mafura a mang a hlile a baka kotsi e kholo 'meleng, ha a monyehe hantle mme a tloaetse ho ipokella. Empa melemo ea mafura a nepahetseng e ke ke ea fetoloa - ntle le bona 'mele ea rona e ke ke ea shebahala e phetse hantle ebile e le ntle, lits'ebetso tsa bohlokoa tsa' mele li tla amohuoa mojaro le tšehetso e nepahetseng.
Mafura a arotsoe ka mefuta e 'meli - mafura a mafura a mafura le mafura a mangata.
Mafura a nang le mafura a mangata a na le metsoako ea carbon e ngata. 'Meleng ea rona, mafura ana a kopantsoe habonolo 'me a etsa lera la mafura. Ntle le ho tsoa 'meleng, li senya ponahalo ea rona mme li kenya letsoho ho eketsa boima ba' mele. Lijo tse nang le mafura a mangata - nama e mafura, lijo tse potlakileng, margarine, li-dessert, lihlahisoa tsa lebese. Ka kakaretso, tsena ke mafura a liphoofolo le mafura a meroho a kang palema le oli ea kokonate.
Li-acid tse mafura li na le khabone e nyane, ka hona li ananeloa habonolo ke 'mele, ehlile, ha li jeoa ka meeli e utloahalang. Mafura ana a bohlokoa tsamaisong ea endocrine, metabolism le tshilo ea lijo, le molemong oa moriri, letlalo le manala. Lijo tse nang le mafura a sa khotsofatsoang ke linate, tlhapi le oli ea meroho.
Ho ea ka litloaelo, motho e mong le e mong ea phetseng hantle o lokela ho ngola lijo tsa hae ka tsela eo liperesente tsa 15-25 tsa tsona li mafura. Sena ke ligrama tse ka bang 1 ka boima ba 1 kg. Bongata ba mafura bo lokela ho etsoa ka mafura a omega-3 le omega-6, mme ke liperesente tse 10 feela tsa mafura a mangata a lumelloang.
Boleng ba mafura 'meleng
- Mafura a kentse letsoho ho aheng lisele tsa lisele.
- Lijo tse mafura li fana ka matla a fetang makhetlo a 2 ho feta lik'habohaedreite le liprotheine: 1 gram ea mafura ke 9,3 kcal ea mocheso, ha liprotheine le lik'habohaedreite li fana ka 4,1 kcal ka 'ngoe.
- Mafura ke karolo ea bohlokoa ea li-hormone.
- Lera la mafura ha le lumelle 'mele ho feta.
- Mafura a na le liminerale, livithamini, li-enzyme le lintho tse ling tsa bohlokoa le likaroloana.
- Mafura a hlokahala bakeng sa ho ts'oaroa ha livithamini tse nang le mafura a mangata A, D, E, K.
Ho se hokae ka omega
Mafura a Omega-3 a bohlokoa bakeng sa ho potlakisa metabolism, a fokotsa li-spikes tsa insulin, a khothaletsa ho fokotsa mali, ka hona a theola khatello ea mali, a eketsa mamello le ho hanela 'mele, a fokotsa takatso ea lijo, a phahamise maikutlo le ho eketsa bokhoni ba ho tsepamisa maikutlo. Omega-3s e nolofatsa le ho nolofatsa letlalo ka hare, hape e nka karolo ka mafolofolo ho tswakeng ha lihormone le ho thehoeng ha testosterone.
Mafura a Omega-6 a fetoloa hore e be gamma-linolenic acid, e amehang ho thehoeng ha prostaglandin E1. Ntle le ntho ena, 'mele o tsofala kapele mme oa felloa ke matla, mafu a pelo, ho kula le mafu a oncological a hlaha. Omega-6s e thusa ho theola k'holeseterole, ho fokotsa ho ruruha, premenstrual syndrome, e sebetsa hantle kalafong ea multiple sclerosis, hape e thusa ka ho ebola lipekere le letlalo le omeletseng.
Oleic acid, e tsejoang ka hore ke omega-9, e molemo bakeng sa lefu la tsoekere le khatello ea mali, e fokotsa kotsi ea mofetše oa matsoele, e theola k'holeseterole, e matlafatsa boits'ireletso ba mmele, e thusa ho hlaphoheloa ke mesifa ebile e thusa mafu a pelo le methapo, mathata a amanang le tšilo ea lijo le khatello ea maikutlo.