Hlophisa Lihlahisoa
Ho ja lijo tse seng kae ha ho bolele hore re lokela ho tlohela mafura ka ho feletseng, empa re hloka ho itlhahloba hore na ke mefuta efe eo mefuta e lokelang ho qojoa le hore na ke efe e nang le pelo e phetseng hantle. A re hlakileng: re hloka mafura ha re ja. E le mohloli oa lik'hilojule ka ho fetisisa (lik'hilojule tse robong ka gramme ea mafura ha li bapisoa le lik'hilojule tse 'nè ka gramine bakeng sa protheine le lik'habohaedreite), e thusa matla a ho fana ka matla. Mafura a fana ka linoleic acid, e leng mafura a mafura a bohlokoa bakeng sa kgolo, letlalo le phetseng hantle le metabolism.
E boetse e thusa ho noa livithamine tse nang le mafura (A, D, E le K). 'Me, ka sefahleho, mafura a eketsa tatso mme a khotsofatsa, a etsa hore re ikutloe re le matla, re boloka tlala.
Le hoja lihlahisoa tsohle li na le lik'hilojule tse lekanang, tse ling li na le kotsi ho feta tse ling: Mafura a mangata le li-trans mafura haholo.
Mafura a khotsofatsang
Mafura ana a tsoa lihlahisoa tsa liphoofolo tse kang nama, lebese le mahe. Empa li boetse li fumanoa mehloling e meng ea limela e kang kokonate, pale ea palema le pale ea kernel. Mefuta ena e tiile mocheso oa mohatsela. Lihlahisoa tse khotsofatsang li phahamisa ka ho toba litekanyo tse feletseng le LDL (tse mpe) tsa k'holeseterole. Keletso e tloaelehileng e re ho ba qoba ka hohle kamoo ho khonehang. Haufinyane tjena, setsebi sa saense se arohane haholo, se hlokometse hore ho na le mefuta e fapaneng ea mafura a tletseng, ao tse ling tsa tsona li nang le phello e sa nke lehlakore k'holeseterole.
Li-Fats kapa Li-Hydrogenated Fats
Lihlahisoa tsa li- trans li hlile ha li na mafura, empa li ka phahamisa litekanyo tse feletseng le tsa LDL (tse mpe) tsa k'holeseterole ha li ntse li boetse li fokotsa li-cholesterol tsa HDL (tse ntle).
Lihlahisoa tsa li-trans li sebelisetsoa ho atolosa bophelo ba lichelete tsa lijo tse sebelisoang, hangata li-cookie, likuku, fries le donuts. Ntho e 'ngoe le e' ngoe e nang le "oli ea hydrogenated" kapa "oli e nyenyane ea hydrogenated" e ka 'na ea e-na le mafura a trans. Hydrogenation ke mokhoa oa lik'hemik'hale o fetolang oli ea oli mafura a tiileng .
Litaba tse monate ke hore Tsamaiso ea Lijo le Meriana ea US ha e sa hlokomele mafura a maiketsetso, kapa oli ea karoloana ea hydrogenated, ka kakaretso e sireletsehile.
Ho hloka lik'hamphani tsa lijo ho qeta lihlahisoa tsa oli ka lihlahisoa tsa tsona ka 2018 kapa ho paka hore na ke hobane'ng ha li sireletsehile ho li sebelisa lijong tsa tsona.
Mafura a unsaturated
Mafura a monounsaturated le mafura a polyunsaturated ke mefuta e 'meli ea li-acids tse sa saleng. Li tsoa meroho le limela.
- Mafura a monounsaturated a metsi ka mocheso oa motsoako empa a qala ho matlafala ha mocheso o batang. Mafura a mofuta ona a rateha ho mefuta e meng ea mafura 'me a ka fumanoa lihloeng tsa mohloaare, oli ea mohloaare , linate, oli ea peanut , oli ea canola le li-avocado. Liphuputso tse ling li bontšitse hore mefuta ena ea lihlahisoa e ka fokotsa li-cholesterol tsa LDL (bad) le ho boloka k'holeseterole ea HDL (e ntle).
- Mafura a Polyunsaturated a boetse aa metsi ka mocheso oa motsoako. Tsena li fumanoa ka oli, sesame, poone, mahareng le li-soya. Mafura a mofuta ona a 'nile a bontšoa hore a fokotsa litekanyetso tsa LLL cholesterol, empa ho hongata haholo ho ka boetse ha theola k'holeseterole ea HDL.
Omega-3 fatty acids
Tsena li kenyeletsa "mafura" a mafura a mafura, a bolelang hore ke a bohlokoa bakeng sa bophelo ba rona empa a ke ke a etsoa ke 'mele ea rona. Mehloli e ntle ea omega-3 fatty acids e akarelletsa tlhapi ea metsi a batang, peo ea folaxe, soya le walnuts. Li-acids tsena li ka fokotsa kotsi ea lefu la pelo le ho matlafatsa masole a rona a ho itšireletsa mafung.
E bala libuka tseo tsa lijo ka hloko 'me u khethe lihlahisoa tsa hao ka bohlale. 'Me e le molao oa motona, mafura a metsi a molemo ho uena ho feta mafura a tiileng.