Mafura a fana ka litlolo tse ntle le tatso. Lijo tse nang le chelete e kholohali li kenyelletsa nama, lebese, mahe, linate le lipeo. Mefuta e tloaelehileng ea ho pheha mafura e kenyelletsa oli ea mohloaare , oli ea motsoako, oli ea canola, botoro, margarine le ho khutsufatsa.
U lokela ho ja lihlahisoa - oli e ntle e hlokahalang bakeng sa 'mele o phetseng hantle. Empa hape u lokela ho qoba mafura. Ka ho khetheha, mafura a mangata a phahamisang k'holeseterole ea hau le ho eketsa ho ruruha.
Ntlha ea pele, e leng Little Chemistry
Mafura a entsoe ka limolek'hule tse 'maloa tse bitsoang fatty acids, tse nang le liketane tsa liathomo tsa carbon le oksijene le liathomo tsa haedrojene. Liathomo tsa carbon ka limolek'hule tsa mafura a acid li kopantsoe ke litlamo tse le 'ngoe kapa tse peli.
Mafura a mafura a fapana ka bolelele. Li-acide tse nang le mahlaseli a maqheane a khutšoane li na le liathomo tse peli ho tse ' mefuta e mahareng ea mafura a mafura a na le liathomo tse 6 ho isa ho tse 12, mafura a mafura a malelele a na le liathomo tse 14 ho isa ho tse 18 tsa carbon. Mafura a seng makae a mafura a na le liketane tse fetang 20 tsa liathomo tsa carbon.
Li-acids acid li na le mafura kapa li sa silafatsoa. Mafura a mafura a khotsofatsang ha a na litlamo tse peli pakeng tsa leha e le efe ea liathomo tsa k'habone ka ketane. Mafura a mafura a khotsofatsang a tiile mocheso oa motsoako (nahana ka mafura a nama e khubelu). Li-acids tse sa sebelisoang li-unsaturated li na le litlamo tse peli kapa tse fetang tse peli ka carbon chain. Monounsaturated fatty acid e na le khokahano e le 'ngoe,' me li-polyidaturated fatty acids li na le tse peli kapa ho feta.
Ka linako tse ling li-unsaturated fatty acids li bitsoa ka boemo ba litlamo tse peli ka ketane ea carbon.
Lebitso la omega-3, -6 kapa -9 le bolela libaka tsa maqhama a mabeli a mabeli liphatleng tse tharo tse fapaneng tsa mafura a mafura.
Mafura a monounsaturated le polyunsaturated acids a metsi ka mocheso oa motsoako (nahana ka oli ea limela).
Li-acids tse sa hlahisoang ke li-unsaturated li ka ba le libopeho tse peli tse fapaneng tsa liathomo tsa haedrogen tse teng ka lehlakoreng le leng la litlamo tse peli.
Tsena li bitsoa litokisetso tsa "cis" kapa "trans". Li-configurations tsena li na le liathomo tsa haedrojene tse lehlakoreng le le leng la molek'hule. Lintho tsena li etsa hore molek'hule o shebahala eka o kobehile. Liphetoho tsa Trans li na le liathomo tsa haedrojene lihlakoreng tse sa tšoaneng tsa tlamahano e habeli, e leng se etsang hore molek'hule e shebahale hantle, joaloka mafura a tletseng.
Mafura (le k'holeseterole - mofuta oa mafura o sebelisoang ke sebete sa hao, empa tse ling li tsoa lijong tsa hau) li na le mesebetsi e mengata ea bohlokoa, e kenyeletsang:
- Ho raloa ha libaka tsa 'mele
- Likarolo tsa mehaho ea lisele tsa sele
- Ho theha li-hormone tsa steroid
- Matlo a polokelo ea matla
- Ho kenya letsoho ho tloha serame
- Ho jara livithamine tse nang le mafura a mangata A, D, E, K
Lihlahisoa Tse Molemo le Lihlahisoa Tse Mpe
Mafura a mang a molemo ho bophelo ba hau ho feta ba bang. Li-polyunsaturated le monounsaturated fatty acid li atisa ho le molemo, 'me mafura a mangata a mangata a mabe a mpe. Mefuta e kholo ka ho fetisisa ea mafura a polyunsaturated a fumanoa limela, tse kang peo, linate le oli ea meroho. Litlhapi le lijo tsa leoatle le tsona li na le mafura a polyunsaturated. Oli ea mohloaare, oli ea canola , avocado le linate le tsona li na le monounsaturated fatty acids, tse ntle bakeng sa pelo ea hao le methapo ea mali.
Mafura a mangata a ne a kenyelletsa mefuta e meng ea mafura a mangata le li-trans.
Batho ba jang mafura a mangata a mangata a tsoang linthong tse khubelu ba atisa ho ba le li-cholesterol tse phahameng ho feta batho ba jang haholo lijo tse thehiloeng limela. Ho feta moo ba kotsing ea ho ruruha le lefu la pelo. Leha ho le joalo, ha ho hlake hore na mefuta eohle ea mafura a mangata a khotsofatsang a fosahetse.
Leha ho le joalo, ho hlakile hore boholo ba li-trans-fat li mpe. Boholo ba mafura a theoha ha ha hydrogen e qobelloa hore e be oli ea meroho e le hore e etse hore e be e tiileng.
Mefuta e meng ea margarine ea khomarela e na le mafura a mangata, mme lijo tse ling tse entsoeng ka ho fetisisa li na le li-trans-fat. Li-trans-fatše tse ling tsa tlhaho li ka lihlahisoa tsa lebese; Leha ho le joalo, ha li bonahale li le kotsi joaloka li-trans-fat tse entsoeng ka mokhoa o itseng.
Ho ja dijo tse nepahetseng ho bolela hore o hloka ho ja dihlahisoa tse fokolang tsa dihlahisoa le dihlahisoa tse ntseng li tletse le dihlahisoa tse ngata tsa polyunsaturated le monounsaturated. Beke ena u tla sebetsa ka bobeli.
Lefapha la Temo la United States le fana ka maikutlo a hore hoo e ka bang karolo ea 30 lekholong ea lik'hilojule tsa hau li tsoa mafura, empa batho ba bangata ba ja mafura a mangata ho feta ao. U ka qala ka ho khetha lijo tse fokolang mafura le tse se nang mafura lebenkeleng le ka ho khetha lipepe tse fokolang mafura. Ka kakaretso, o lokela ho:
- Fokotsa li-sauces tse monate le liaparo tse mafura.
- Qoba lijo tse halikiloeng.
- Lula hōle le lijo tse sebelisoang haholo (kapa bonyane bala li-label ho khetha lihlahisoa tse nang le mafura a mangata).
- U se ke ua ja lijo tse nang le litlolo tse ngata tse nang le tsoekere le mafura.
- Sebelisa li-cookware tse sa sebelisoang ka tlung le li-cooking tse se nang temo ho e-na le botoro le oli.
- Khetha lichelete tse bohobe le lijo tse hlahisang lijo tse nang le mafura a fokolang ho feta li-chips tse tloaelehileng.
Nama e khubelu e phahame ka mafura a mangata, haholo-holo mafura a nama le nama ea nama. Lihe, lihlahisoa tsa lebese tse kang tranelate, lebese le cheese kaofela, oli ea tropike le oli ea kokonate li boetse li phahame ka mafura a tletseng.
Tsena hase "lijo tse mpe," empa u lokela ho shebella hore na u ja lijo tse kae. Lijo tsa motšehare tsa lijo tsa motšehare, lintja tse chesang, lisekisi le bacon li phahame haholo ka mafura a mangata ('me li na le lik'hemik'hale tse mpe ho uena),' me li lokela ho qojoa.
Mona mehato e meng eo u ka e nkang ho fokotsa tšebeliso ea hau ea mafura a mangata:
- Khetha lebese le se nang mafura kapa mafura a mafura, yogurt, le chisi letsatsi le leng le le leng.
- Fokotsa mafura a tsoang linthong tse khubelu pele u pheha kapa u khetha ho khaola ha nama.
- Ja nama e khubelu ka makhetlo a mabeli kapa a mararo beke le beke.
- Hopola hore mofuta o mong oa nama e khubelu e lokela ho ba ka boholo ba mokatlane oa likarete.
- Khetha likhoho (tlosa letlalo), 'me u tšoase hangata. Ho noa, ho ja kapa ho senya nama ea tlhaho, le litlhapi, empa u se ke ua li halefa.
- Qoba lijo tse otlolohileng le tse halikiloeng. Li na le lik'hilojule tse phahameng le mafura a mangata.
- Ja limela tse ngata joaloka linaoa tse omisitsoeng, soya le lentile. Li na le liprotheine tse ngata le fiber, 'me ha li na mafura a mangata.
Lihlahisoa tsa li-trans li ka qojoa ka ho khetha margarine e sa etsoang ka li-trans (e bala Letšoao la Tlhahiso ea Nutrition - e lokela ho bonts'a mafura a li-trans-fatse 'me lijoana ha lia lokela ho thathamisa "li-oil tse seng kae tsa hydrogenated". lijo tse entsoeng joaloka litlhapi tsa litapole, li-chips tsa tortilla le lijo tse hlahisitsoeng ka lijo tse entsoeng ka li-trans, kapa lintho tse ling tse bohobe tse entsoeng ka li-trans. Lintho tse ngata tsa bohobe li na le tsoekere, kahoo u li fe ka bekeng tse peli.
Oli ea mohloaare ke mohloli o tsejoang haholo oa mafura a monounsaturated 'me ke karolo e kholo ea lijo tsa Mediterranean , tse amanang le bophelo bo botle. Mofuta o mong oa mohloaare oa moroetsana ke khetho e ntle hobane e boetse e na le li-phytochemicals tse bitsoang polyphenols tse thusang 'mele oa hau.
Oli ea canola, linate le li-avocado li boetse li na le mafura a monounsaturated. Canola e na le tatso e khanyang, kahoo e sebetsa hantle bakeng sa ho pheha le ho baka. Linate li boetse li ruile liprotheine 'me li thusa ho etsa hore u ikutloe u tletse pakeng tsa lijo. Mona ho na le likhopolo tsa ho eketsa mafura a monounsaturated lijong tsa hau:
- Ka holim'a salate ea hao ka oli ea mohloaare le asene ea balsame.
- Oli ea oli ea mohloaare meroho eo ue ratang haholo.
- Kenya likarolo tsa avocado ho salate le sandwich.
- Thabela mefuta e mengata ea linate joaloka bohobe bo bohareng ba lijo.
- Kenya linate tse entsoeng ka sekotlolo sa oatmeal, salate ea hao, kapa holim'a sejana sa meroho.
Ho na le mefuta e 'meli ea mafura a polyunsaturated a bitsoang omega-3 fatty acids le omega-6 fatty acids. Mafura a Omega-3 a fumanoa litlhapi, li- pea , folaxe, soya, walnuts le oli ea canola. Mafura a Omega-6 a fumaneha ka mefuta e fapaneng ea linate, peo, lijo-thollo le oli ea meroho. Phoofolo e ngata e khubelu e fokotseha ka mafura a polyunsaturated, empa liphoofolo tse hōlisitsoeng ka joang ho e-na le lijo tsa lijo-thollo li na le nama e nang le mefuta e mengata ea li-polyunsaturated le e fokotsehang mafura ka kakaretso.
Mohlomong u se u ntse u ja mafura a mangata a omega-6 ntle le hore u je lijo tse fokolang fatše. Li-omega-6 fatty acids li tloaelehile lijong tse tloaelehileng tsa Bophirimela (linoleic acid ka oli ea limela le conjugated acid linoleic ka lebese le nama), empa omega-3 fatty acids hangata ha e na thuso. Litsebi tse ngata li lumela hore ho ja lijo tse nang le oli e ngata haholo ea omega-6 le mafura a mangata a omega-3 ho eketsa kotsi ea ho ruruha le maloetse a sa foleng. U ka lokisa ho se leka-lekane hoo ka ho khetha omega-3 fatty acids e eketsehileng:
- Khetha oli ea canola ho e-na le oli ea poone kapa oli ea mashala bakeng sa ho pheha le ho baka.
- Fokotsa li-foxse tse nang le millo li saleng tsa hau.
- Nka supu ea oli ea peo ea folaxe e le tlatsetso ea letsatsi le leng le le leng.
- Ja lijo tse peli kapa tse tharo ka beke. Salmon, tuna, le trout kaofela li ruile ho omega-3 fatty acids.
- Soy o na le protheine e ngata le omega-3 fatty acids. Leka tofu ka ts'oaetso.
- Thabela li-walnuts kapa dipeo tsa mokopu e le lijo tse monate. Ka bobeli li na le omega-3 fatty acids e ngata.
Lisebelisoa:
"Tataiso ea Lijo bakeng sa Maamerika," Lefapha la Bophelo le Mesebetsi ea Botho ea United States. January, 2010. Ho fihlella ka la 13 April, 2016. http://health.gov/dietaryguidelines/2010/.
Gropper SS, Smith JL, Groff JL. "Phepo e nepahetseng le Metabolism ea Batho." Khatiso ea bone. Belmont, CA Phatlalatso ea Wadsworth 2005. E fihlile ka la 13 April, 2016.