Mafura a Polyunsaturated ke mofuta oa mafura a lijo a sa senyehang a fanang ka melemo ea bophelo ha a jeoa ka tekanyo e nepahetseng. Mehlala ea mefuta ea polyunsaturated e akarelletsa walnuts, mefuta e mengata ea peo le mefuta e meng ea litlhapi. Oli e nang le polyunsaturated mafura a acids a metsi ka mocheso oa motsoako mme o na le bophelo bo khutsoanyane ho feta mefuta e meng ea mafura.
Phapang pakeng tsa Mafura a Polyataturated le Mafuta a mang a Lijo
Mafura a lijo ke mafura a tsoang lijong tseo re li jang.
Ho fapane le mafura ao 'mele oa rona o o etsang ha re ja lik'halori tse ngata haholo. Mafura a Polyunsaturated ke mofuta o mong oa mafura a lijo. Empa ho na le mefuta e meng e 'maloa ea mafura a lijo tse akarelletsang mafura a mangata, mafura a trans, le mafura a monounsaturated.
Mafura a Polyunsaturated ke lijo tse entsoeng haholo-holo ka mafura a polyunsaturated acids (PUFAs). Li-acids tsena li na le lik'hemik'hale tse nang le likamano tse peli pakeng tsa liathomo tse peli kapa tse fetang tsa liathomo tsa carbon. Polyunsaturated mafura a acids a tšoana le monounsaturated fatty acids (MUFAs) e nang le bonngoe bo le bong feela bo pakeng tsa lik'hilograma tse peli.
Mafura a monounsaturated le mafura a polyunsaturated a ka phela hantle bakeng sa 'mele oa hau ha u li ja ka mokhoa o lekanyelitsoeng.
Melemo ea Mafura a Polyunsaturated
'Mele oa hau o hloka mafura ho phetha mesebetsi ea bohlokoa. Mafura a kenya 'mele oa hao fatše, mafura a thusa lisele tsa hau hore li sebetse hantle,' me u hloka mafura hore u amohele livithamine tse ling tsa bohlokoa.
Empa mafura a polyunsaturated a fana ka melemo e khethehileng.
Mafura a Polyunsaturated a fana ka limatlafatsi tse hlokahalang joaloka vithamine E. Vithamine E ke antioxidant e thusang ho sireletsa lisele tsa 'mele oa hao.
Mafura a Polyunsaturated a boetse a fana ka omega-3 le omega-6 fatty acids. Li-omega-3 fatty acids li bontšitsoe ho ntlafatsa tšollo ea mali, ho fokotsa ho ruruha le ho ntlafatsa bophelo bo botle ba pelo.
Bafuputsi ba bang ba boetse ba lumela hore ho ja ho hoholo ho omega-3 ho ka thusa ho ntlafatsa bophelo ba boko.
Boholo ba litsebi li khothalletsa hore u fumane tekanyo e khothalletsoang ea omega-3 fatty acids e tsoang lijong tse mafura a polyunsaturated, ho e-na le ho tlatsetsa ho tlatsetsa.
Mehlala ea Li-Fat Foods tsa Polyunsaturated
Mafura a Polyunsaturated a fumanoa lijong tse ngata tse phetseng hantle tseo u ka 'nang ua li ja hangata. U tla fumana mafura a polyunsaturated mefuta e sa tšoaneng ea litlhapi, linate le oli e thehiloeng limela.
Mehloli ea litlhapi tsa PUFAs
- Trout
- Albacore tuna
- Salemone
- Herring
- Mackerel
Mehloli ea Peō le Peō ea PUFAs
- Li-walnuts
- Peō ea soneblomo
- Peō ea lilakisi
- Peo ea Chia
- Peo ea Sesame
Mohloli oa oli oa PUFAs
- Oli ea soybean
- Oli ea mahareng
- Oli ea soneblomo
- Oli ea peō ea lehlaka
- Oli ea safflower
Tofu le li-soya li boetse li na le mehloli e metle ea mafura a polyunsaturated.
Na ke Lokela ho ja Letlalo la Polyunsaturated ho Laola Boima?
Le hoja mafura a polyunsaturated a fana ka melemo ea bohlokoa 'meleng oa hao, ha ua lokela ho ja mafura a eketsehileng ho ntlafatsa bophelo ba hau. Joaloka mafura kaofela, mafura a polyunsaturated a fana ka lik'hilojule tse 9 ka gram. Seo se bolela hore ha u ja lijo tse mafura a polyunsaturated, u ja lijo tse mafura le lik'halori tse phahameng. Ho ja lijo tse ngata haholo kapa tse ngata haholo ho ka tlatsetsa molemong oa boima ba 'mele' me ho ka senya boima ba 'mele.
Haeba o leka ho theola 'mele , o lokela ho fokotsa mafura a hau. Boholo ba litsebi li khothalletsa hore u se ke ua fumana karolo ea 30% ea lik'hilojule tsa hao ka mafura. Litaelo tsa USDA tsa Dietary li khothalletsa hore u je lik'hilojule tsa hau tse ka tlase ho 10% ho tloha mafura a tletseng. Kahoo ho molemo ho fumana boholo ba mafura a hau ho tsoa lijong tse mafura tsa polyunsaturated kapa monounsaturated.
Joang ho Reka Lihlahisoa Tsa Polyunsaturated
Kahoo u ka fumana mafura a polyunsaturated joang ha u reka? Likeletso tse ling tsa phepo e nepahetseng li fana ka tlhahisoleseding e qaqileng mabapi le mofuta oa mafura a lijo tsa hau. Empa ba bangata ha ba joalo. Kahoo u tlameha ho tseba moo u ka fumanang lijo tse mafura a polyunsaturated ka lebenkeleng.
Hangata lihlahisoa tsa mafura le nama li na le mafura a mangata. Lijo tse entsoeng joaloka li-crackers le thepa e besitsoeng hangata li na le li-trans tsa kotsi. Kahoo u lokela ho qoba libaka tsena ha u reka lihlahisoa tse nang le phepo.
Sheba kahare ea ho baka bakeng sa oli e phetseng hantle e nang le mafura a polyunsaturated. Hopola, oli tse nang le PUFAs li metsi ka mocheso oa motsoako. Lioli tsena tse nang le oli tse phetseng hantle li atisa ho bolokiloe lihalalelong tse tlaase ka tlase ho li-cooking tse matla. U tla boela u fumane linate le lipeo sebakeng sa baking kapa karolong ea lijo tsa bongata ba 'maraka oa hau.
'Me ha e le hantle, etela karolo e hloekileng ea tlhapi eabenkeleng ea hao ho ea tlatsa lijo tse nang le mafura a polyunsaturated a nang le botsoalle. Litlhapi tse sa sebetseng, tse kang saalmon kapa li-trout, ha li fane feela ka mafura a phetseng hantle empa hape ke mohloli o motle oa liprotheine. Lijo tse akarelletsang liprotheine, li-carbs tse ntle le mehloli e mengata ea mafura li tla thusa 'mele oa hao hore o fihle le ho boloka boima bo boima.
> Mehloli:
"Mokhoa oa motheo oa phepo le phepo" Sehlopha sa ACE sa Koetliso ea Bophelo bo botle ba 'mele oa Amerika mabapi le ho ikoetlisa. 2013.
Medline Plus. Linnete ka Mafura a Polyunsaturated. Laebrari ea Sechaba ea Meriana ea US. https://medlineplus.gov/ency/patientinstructions/000747.htm
Medline Plus. Lihlahisoa tsa lijo. Laebrari ea Sechaba ea Meriana ea US. https://medlineplus.gov/dietaryfats.html
Mafura a Polyunsaturated. Mokhatlo oa American Heart. E fumaneha: http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Polyunsaturated-Fats_UCM_301461_Article.jsp#.ViZ6qxCrTG5