Ho Etsa Sesosa ka Letlalo la Bophelo
Lihlahisoa li amohetse phoso e mpe ka lilemo. Ho ja mafura ho 'nile ha e-ba le molato oa ho baka botenya, ho eketseha ha k'holeseterole le mathata a bophelo bo botle.
Litsebi tse ngata tsa phepo ea phepo e nepahetseng le lingaka li 'nile tsa e-ba lijong tse fokolang tse ngata tsa mafura e le karabo ea ho lahleheloa ke boima ba' mele le ho laola litaba tsa bophelo bo botle Sena se ke ke sa tloha hōle le 'nete. Ho tšoana le boitsebiso bo fosahetseng bo thibelang thibelo ea lik'habohaedreite , mafura a 'nile a kenngoa sehlopheng se seng sa lijo tse mpe ka nako e telele haholo.
Sehlooho sena se tla hlakisa hore na ke hobane'ng ha mafura a bohlokoa ho ja letsatsi le leng le le leng bakeng sa bophelo bo botle.
Litlhoko tsa 'mele ea rona Fat
Mafura ke e 'ngoe ea li-macronutrients tse tharo tse hlokahalang hore' mele o sebetse hantle. Seo se bolela hore karolo e kholo e hlokahalang ho boloka bophelo bo botle.
"Ho ea ka Dietary Reference Intakes e hatisitsoeng ke USDA 20% - 35% ea lik'hilojule e tsoanetse ho tsoa mafura." Morero oa mafura 'meleng oa rona ke ho hōla le nts'etsopele, matla , vithamine ea mafura, tšireletso ea litho tsa rona le ho boloka sele membrane.
Ho utloisisa karolo ea bohlokoa ea mafura ho bapala lijo tsa letsatsi le leng le le leng ho hlalosa hore na ke hobane'ng ha ho sa lokela ho tlosoa lijong tsa rona. Mafura ke mohloli oa bohlokoa oa matla 'me o itšetlehile ka nako ea mosebetsi oa rona. Mafura a boetse a na le limolek'hule tse sebetsang tse susumetsang hore na mesifa e sebetsana joang le insulin le ho laola ho arabela.
Lihlahisoa tse ntle li boloka 'mele o phela hantle
Lipatlisiso tse hlakileng li bontša hore palo ea mafura a lijong ha e amane le boima kapa maloetse. Liphuputso li senotse hore ke eona mofuta oa mafura le lik'hilojule tse teng lijong tse hlileng li leng bohlokoa.
Lihlahisoa tse ntle li boloka 'mele o phetse hantle ha mefuta e mpe e khothalletsa liholeseterole tse phahameng le litaba tsa bophelo bo botle. Mafuta kaofela ha a bōptjoe a lekana le ho tlosa se sebe le ho boloka se setle se hlokahalang ho re boloka re phetse hantle.
Ka tsohle "u se ke ua ja mafura a" hype, re khaotse ho ja mafura a monate a bohlokoa lipelo tsa rona le bophelo bo botle. Ha o ntse o khetha mafura a phetseng hantle ho molemo bakeng sa pelo ea hau, ha ho tluoa tabeng ea hao, mafura kaofela a na le palo e lekanang ea lik'halori.
Ho ela hloko tšebetso ea karolo le ho ja ka mafura ho ke ke ha thusa feela ho lahleheloa ke boima ba 'mele empa hape ho tla ntlafatsa bophelo bo botle le bo botle.
Mafura a Molemo
Mafura a monate a tsejoa e le mafura a saaturated kapa monounsaturated le polyunsaturated. Melemo e meng ea bophelo bo botle ka mafura a saaturated a monate a kenyelletsa le ho theola maqhubu a mali a cholesterol, ho fokotsa ho ruruha le ho tsitsisa lipina tsa pelo. Mafura a phetseng hantle a fumanoa lijong tse tsoang limela tse kang oli ea mohloaare le ea meroho, linate le lipeo 'me li metsi ka mocheso oa kamore. Ho na le mefuta e 'meli ea mafura a saaturated:
- Mafura a monounsaturated: Tse tsejoang hape e le lihlahisoa tse nang le pelo tse nang le pelo li na le metsi ka mocheso oa mocheso empa li tiisa ha li e-na le sehatsetsi. Mofuta oa oli oa mohloaare e ka 'na ea e-ba karolo e ka holimo ea lenane le monate la mono-fatše. Lipalo tse phahameng li ka boela tsa fumanoa ka mehloaare; li-avocado; makotomane; lialmonde; Linate tsa Brazil; cashews; peō ea sesame; peō ea mokopu; le mohloaare, canola le oli ea lepele.
- Mafura a Polyunsaturated: a tsejoa ka karolo ea bona ho fokotsa lisebelisoa tsa mali tsa k'holeseterole le tsa triglyceride. Omega 3 fatty acids ke mafura a mafura a polyunsaturated a bontšitsoeng ho fana ka melemo ea bophelo bo botle ba pelo. Mehloli ea lijo e kenyeletsa tlhapi e mafura joaloka saalmon, trout, catfish, mackerel, le li-flaxseeds le walnuts. Ho kgothaletswa hore o fumane omega 3 mafura a acid ho tswa ho mehloli ea lijo ho e-na le ho tlatsetsa le ho ja litlhapi tse peli tsa tlhapi mafura ka beke.
Mafura a Mpe
Mafura a mangata a tsejoa e le a mafura kapa a mafura a Trans ebile a eketsa kotsi ea maloetse 'meleng oa motho. Ho bile le tsekisano tse ngata 'me tsa tsosa likhang ka taba ea mafura a tletseng. Liphuputso tse sa khaotseng li fihlile ka ho re, "ho fokotsa mafura a mangata ho ka ba molemo bakeng sa bophelo bo botle haeba batho ba nka sebaka sa mafura a tletseng mafura a nang le mafura a maholo, haholo-holo, mafura a polyunsaturated." Bonyane, mafura a mangata a lokela ho jeoa ka bonyane. Ho na le mefuta e 'meli ea mefuta e mpe:
- Mafura a khotsofatsang: a amanang le ho eketseha ha mali a k'holeseterole, methapo ea moriana, le lefu la pelo. Mafura a mangata a fumanoa mehlaleng ea liphoofolo e kang nama e khubelu, letlalo la likhoho, lebese la mafura a mangata, mahe le mafura a meroho a nang le metsi mocheso o motsoako joaloka oli ea palema. "American Heart Association e khothalletsa ho boloka mafura a mangata ka karolo ea 7% ea kakaretso ea lik'hilojule."
- Li-fat fat: Li mpe haholo tsa mafura a tletseng 'me li entsoe ka ho futhumatsa oli ea limela tsa meroho ka mokhoa o bitsoang hydrogenation. Ts'ebetso ena e baka sepheo sa lijo tse fosahetseng 'me ka tsela e sa tloaelehang e fana ka lihlahisoa tsa lijo nako e telele ea bophelo. Hygrogenation e fetola se lokelang ho ba sehlahisoa se matla sa lijo joaloka margarine. Lihlahisoa tsa li-trans li sebelisoa haholo libakeng tseo ho jelloang lireschorente le indasteri ea lijo bakeng sa ho chesa, lihlahisoa tse halikiloeng, li-pastries, lijo tse entsoeng ka bohobe, le margarine. "American Heart Association (AHA) e khothalletsa ho fokotsa mafura a trans ho ea ka tlaase ho 2 grams ka letsatsi."
Lisebelisoa:
Sekolo sa Harvard sa Bophelo ba Sechaba, Mafura le Cholesterol: Ho tsoa le ba babe, ho na le se molemo, 2015
National Academy of Science, Dietary Reference Intakes Macronutrients, 2002-2005