Ithute ho fumana le ho kenyeletsa mafura a phetseng hantle Lijong tsa hau
Mafura a lijo a ja mafura a lijo tseo u li jang. Mafura ke mohloli o matla oa matla a ho ja, ho fana ka lik'hilojule tse robong ka gram, tse fetang habeli palo e fanoang ke lik'habohaedreite kapa protheine . Mafura a lijo a fapane le mafura a 'mele a mafura a bolokiloeng' meleng oa hau. Ka lebaka la lik'hilograma tsa eona tse phahameng, menyetla ea ho ba boima bo feteletseng kapa ea boima haholo e eketseha ka ho ja haholo mafura a lijo.
Mafura a Lijo Tlhaloso
Tlhaloso ea mafura (lijo tsa lijo) e fapane le tlhaloso ea mafura a 'mele. Mafura a 'mele ke matla a feteletseng a bolokiloeng ho etsa hore' mele oa hau o be le oli nakong ea tlala. Mafura a 'mele a boetse a fana ka tšireletso bakeng sa litho tsa hau le ho kenya letsoho. Mafura a 'mele a boetse a bitsoa mahlaseli adipose' me a ka bolokoa e le mafura a tlaase (tlas'a letlalo) kapa mafura a visceral (a potolohileng litho).
Tlhaloso e bonolo ka ho fetisisa ea lijo tsa phepo ke mafura feela ao u a jang. Ho na le mafura a mangata a lijo tseo u li jang esita le haeba lijo li sa shebahale li le mafura kapa tse sa pheleng hantle. Mafura a lijo a ka tlatsetsa mafura a 'mele haeba u ja haholo. Empa mafura a lijo a boetse a fana ka mesebetsi ea bohlokoa 'meleng oa hau haeba u ja mofuta o nepahetseng.
Mefuta e fapaneng ea Mafura: Litlhaloso
Ho na le mefuta e sa tšoaneng ea mafura eo ue jang ha u ja. Mefuta e meng ea mafura ke bophelo bo botle ho feta ba bang.
- Mafura a khotsofatsang. Ha o ja mafura a tsoang mehlaleng ea liphoofolo hangata o na le mafura a mangata. Mehloli e meng ea limela, joaloka kokonate le oli ea palema le eona e fana ka mafura a mangata. Mafura a khotsofatsang a tiile mocheso oa mohatsela. Mehlala ea mafura a mangata a kenyelletsa botoro le mafura a nama ea nama . Mefuta e phahameng ea mafura a tletseng phepo ea hau e ka eketsa kotsi ea lefu la pelo. Kahoo mekhatlo ea bophelo bo botle joaloka American Heart Association e khothalletsa hore u fokotsa ho ja ha hao mafura a fokolang ho feta karolo ea 7% ea kakaretso ea hau ea khalori ea letsatsi le letsatsi.
- Mafura a trans. Mofuta o kotsi ka ho fetisisa oa mafura ke trans fat kapa mafura a entseng hore a tiee mocheso oa mohatsela. Bahlahisi ba lijo ba lokela ho thathamisa mafura a trans libakeng tsa lijo, empa hape u ka hlahloba lethathamo la metsoako bakeng sa mantsoe "hydrogenated" kapa "karolo-hydrogenated" bakeng sa ho fumana mafura a lijo lijong tsa hau. Hobane mafura a trans ha a na melemo ea bophelo bo botle 'me e ka ba kotsi ha u ja, litsebi tsa bongaka li khothalletsa hore u leke ho qoba lijo tse nang le oli e fetisisang.
- Mafura a monounsaturated. Hangata ho thoe "li-MUFA" li- fat monatursaturated li atisa ho bitsoa "oli e ntle." Lihlahisoa tsena tse nang le phepo tse nepahetseng li tsoa mehloling ea limela 'me hangata li metsi ka mocheso oa motsoako. Mehlala ea mafura a monounsaturated a akarelletsa oli ea mohloaare, oli ea canola le avocado. MATHATA a ka thusa ho fokotsa li-cholesterol tsa LDL (bad) tsa hau, ka hona litsebi tsa Academy of Nutrition le Dietetics li khothaletsa hore u khethe lijo tse nang le mafura a monounsaturated ho e-na le mafura a tletseng ha ho khoneha.
- Mafura a Polyunsaturated. Mofuta o mong oa mafura a phetseng hantle ke mafura a polyunsaturated kapa PUFAs. Omega-3 fatty acids le omega-6 fatty acids ke mafura a polyunsaturated mme a fana ka melemo e mengata ea bophelo bo botle. Ka lebaka leo, litsebi tsa bophelo bo botle li khothalletsa hore u fumane karolo ea 3 ho ea ho 10 ea lik'halori tsa hau tsa letsatsi le letsatsi ho tloha PUFAs. Mehloli e ntle ea mafura a polyunsaturated a kenyelletsa saalmon, tuna le litlhapi tse ling tsa metsi a batang.
Mofuta oa Lijo o Tsoang Hokae?
Mafura a lijo tseo u li jang a ka chesoa ke 'mele oa hao e le mafura kapa a bolokiloe' meleng e le mahlahahlaha adipi. Mafura a mang a boetse a na le plasma le lisele tse ling. Likokoana-hloko tsa Adide li thusa ho senya 'mele le ho fana ka ts'ehetso le ho khothaletsa litho.
Dieters e ka 'na ea lekoa hore e qobe mafura a lijo hobane e feta lik'hilojule ho feta lik'habohaedreite kapa protheine.
Mafura a fana ka lik'hilojule tse 9 ka grama ha lik'habohaedreite le liprotheine li fana ka lik'hilojule tse 4 ka gram. Empa ho ja lijo tse nang le mafura ka teka-tekano ke habohlokoa bakeng sa bophelo bo botle ba 'mele.
Litsebi tse ngata li khothalletsa hore lijo tsa hau ha li fane ka karolo ea 30 lekholong ea lik'hilojule tse tsoang mafura. Kahoo ho itšetlehile ka ho kenya khalori ea letsatsi le leng le le leng, mafura a hau a letsatsi le letsatsi a tla fapana.
- Haeba u ja lik'hilojule tse 1 600 ka letsatsi, u lokela ho ja ligrama tse 53 tsa mafura kapa ka tlase
- Haeba o ja lik'hilojule tse 2,200 ka letsatsi, o lokela ho ja ligrama tse 73 kapa tse seng kae
- Haeba u ja lik'hilojule tse 2,800 ka letsatsi, u lokela ho ja ligrama tse 93 kapa tse seng kae
USDA e khothalletsa hore u se ke ua ja karolo ea 10 lekholong ea lik'halori tsa hau tsa letsatsi le letsatsi ho tloha mafura a tletseng 'me u qoba ho fetisa mafura.
Joalokaha u ka bona ho tsoa litlhaloso tsena tse fapaneng tsa mafura, ho na le mefuta e itseng ea mafura a u tsoelang molemo. Hopola feela ho ja mafura kaofela ka mokhoa o leka-lekaneng ho boloka tekanyo ea lik'halori le ho ba le boima bo botle.