Ho bona lihlahisoa
Bohlale bo tloaelehileng linthong tsa lijo bo fetohile. Ka nako e 'ngoe, mafura kaofela a ne a nkoa a le kotsi, a bile a ikarabella bakeng sa maloetse a mefuta eohle, ho tloha ho lefu la pelo le lefu la tsoekere. Empa lilemo tsa lipatlisiso li fetotse monahano oa rona. Hona joale re qala ka ho tiisa hore mefuta eohle ha e bōptjoe e lekana-hore ho na le mafura a monate, mafura a mangata, mohlomong-a sa nkhang hampe mafura, le mafura a mangata haholo. A re hlahlobeng ka hloko:
Se Molemo: Lihlahisoa Tse sa Tšoaneng
Esita le kajeno, batho ba bang ba hloka ho kholiseha hore poleloana e ntle ea fatše ha e na okorone.
Lihlahisoa tsena tse sa tsitsitsoeng li thusa ho loantša mafu a a jang mafura a feteletseng a boleloang hore a baka. Mafura a sa tsitsitsoeng a arotsoe ka mafura a monounsaturated le mafura a polyunsaturated, 'me mefuta eo ka bobeli ho nahanoa hore e na le liphello tse molemo ho li-cholesterol.
Mafura a monounsaturated a thusa ho fokotsa k'holeseterole ea LDL (e mpe) le ho eketsa k'holeseterole ea HDL (e ntle).
Mafura a Polyunsaturated a boetse a nahanoa hore a thusa ho fokotsa k'holeseterole eohle le e mpe. Empa mafura a monounsaturated a atisa ho amoheloa ka mafura a polyunsaturated hobane lipatlisiso tse ling li bontša hore lihlahisoa tsa polyunsaturated li fokotsehile, 'me li ka fokotsa maemo a k'holeseterole e ntle le e mpe.
Empa a re ke re hlokomolohe mafura a polyunsaturated. Hangata ona ke mohloli o motle oa omega-3 fatty acids, o fumanoang haholo litlhapi tsa metsi a batang, linate, oli le peō, hape le meroho e lefifi, makhasi a oli le limela tse ling tsa meroho. Mofuta o mong oa omega-3 fatty acid ke "mafura a mafura a bohlokoa," a ke keng a etsoa ke 'mele ea rona, kahoo ho ja lijo tsena ke tsela feela ea ho e fumana.
Li-omega-3 fatty acids li nahanoa hore li fokotsa khatello ea mali, li loantša LDL (bad) k'holeseterole, e loantša ho ruruha le ho sireletsa boko le tsamaiso ea methapo.
- Li-Walnuts tse nang le bophelo bo botle
- Omega-3 Fatty Acids ke eng?
Lisebelisoa tse ngata tsa ho pheha li entsoe haholo ka mafura a saaturated. Ha ho tluoa tabeng ea ho khetha oli e phehang, oli e 'ngoe le e' ngoe ea ho pheha e fapana ho ea ka karolelano ea monounsaturated ho ea ho mafura a polyunsaturated.
Oli e 'meli e hlahisa mafura a monounsaturated: oli ea canola le oli ea mohloaare. Ntle ho ho pheha ho sa phekolehe , oli ena e 'meli e lokela ho ba kahare ea hau.
- Na oli e phehang e na le mafura a khotsofatsang?
- Oli ea Enova ke eng?
- Na Oli ea Mohloaare e Khanyang ea Oli e na le Oli e Phehang ea Mafura?
Qetellong ea letsatsi, mafura a mangata a ntse a le mafura ka lik'hilojule. Mangolo afe kapa afe a oli a phehang a hlalosang oli e le "leseli," a bua ka tatso kapa mmala, eseng mafura kapa khalori. Mafura kaofela ke mafura a 100 lekholong 'me a lekana le lik'hilojule tse 120 ka ponkhong.
E Mpe: Lihlahisoa Tse Khotsofatsang
Joale ho na le li bitsoang mafura a mafura-a bonahalang eka ke "artery-clogging" mafura a mangata a tsoang linthong le lihlahisoa tsa lebese. Mefuta ena e tiile mocheso oa mohatsela. Lihlahisoa tse khotsofatsang li 'nile tsa bontšoa ho hlahisa ka ho toba litekanyetso tse feletseng le LDL (tse mpe) tsa k'holeseterole. Keletso e tloaelehileng e bile ho ba qoba ka hohle kamoo ho khonehang. Leha ho le joalo, tlhahlobo ea meta e phatlalalitsoeng ho Annals ea meriana ea ka hare ka March 2014 'me e' ngoe ho American Journal of Clinical Nutrition mathoasong a 2010 ha e fumane kamano pakeng tsa ho kenngoa ha mafura a saturated le ho eketseha kotsing ea lefu la pelo kapa lefu la pelo. Leha ho le joalo, Sekolo sa Harvard sa Bophelo bo Botle ba Sechaba, thuputsong e phatlalalitsoeng ka March 2010, se fumane hore ho nkela mefuta e mengata ea mafura a nang le litekanyo tse lekanang tsa mafura a polyunsaturated ho hlile ho fokotsa kotsi ea lefu la pelo ka liphesente tse 19.
Mohlomong, ka linako tse ling, mafura a mangata a ka 'na a se ke a mpe haholo ka mor'a tsohle,' me ka sebele ke mohloli oa bohlokoa oa livithamine le liminerale. Ho feta moo, ba bang ba pheha khang ea kokonate ea oli le oli ea palema ea litholoana, e leng mohloli oa mefuta e mengata ea mafura a mangata, e ka ba a bohlokoa hobane mafura a bona-acid acid make-up a bolela hore a metabolized ka tsela e fapaneng 'meleng. Asiti ea Stearic, e fumanoang lihlahisoa tsa liphoofolo le lijong tse ling tse kang chokolete, e fumana palo hobane boholo ba eona bo fetoloa ke 'mele ho oleic acid, fatše monounsaturated. Ka lebaka leo, mafura a mangata a ka ba molemo haholo, kapa bonyane a se nke lehlakore ho feta kamoo re nahanang kateng. Leha ho le joalo le hoja ho ntse ho e-na le lipatlisiso tsa saense tse ngata tse bontšang taba ena, hoa utloahala hore ha ho na tumellano e kholo tabeng ena, haholo-holo har'a ba hlahisang tataiso ea lijo.
Komiti ea boeletsi bakeng sa Tlhahiso ea Lijo tsa 2010 bakeng sa Maamerika e fana ka maikutlo a ho fokotseha ha mafura a mangata a ntseng a ja lijo tse ngata ho feta karolo ea bosupa ea lijo tsa letsatsi le leng le le leng, le ho hlokomelloa hanyenyane hore ho ja lijo tse ngata tsa lik'habohaedreite, tse atisang ho nkela mafura a mangata libakeng tsa lijo. e leng sesosa sa litekanyetso tse ntseng li eketseha tsa botenya haholo le mathata a bophelo bo amanang
E mpe ka ho Fetisisa: Li-Trans Fats
Qetellong, ho na le seo hona joale se hlalosoang e le lihlahisoa tse mpe haholo: li-trans, tse tsejoang e le mafura a hydrogenated. Lihlahisoa tsa li-trans li bōptjoa nakong ea ts'ebetso ea hydrogenation, moo oli ea meroho e metsi e fetohang mafura a tiileng. Lihlahisoa tsa li-trans li nahanoa hore li mpe ho rona ho feta mafura a tletseng hobane ha li phahame feela le li-cholesterol tsa LDL (bad), li boetse li fokotsa k'holeseterole ea HDL (e ntle).
Lihlahisoa tsa li-trans li hula ka mefuta eohle ea lijo tse nkiloeng, ho tloha fries ea Fora ho li-cookie. Ka lebaka la melao e ncha ea lijo tsa lijo, e ileng ea qala ka January 2006, li-trans-tse kileng tsa hlalosoa e le lihlahisoa tse patiloeng-li se li thathamisitsoe lijong tsohle. 'Me ka selemo kapa tse peli pele melao ena ea li-label e qala ho sebetsa, ho ne ho e-na le tlhokomelo e ngata ea mecha ea litaba e tsepamisitsoeng lihlahisoa tsa trans, le lihlahisoa tsa lijo tse neng li etsa ho fokotsa mafura a lihlahisoa lihlahisoa tsa tsona. Empa na see se ile sa eketsa tlhokomeliso ea rona ka mefuta ee e mebe e amanang le mekhoa ea rona ea ho ja?
Phuputso e entsoeng ke sehlopha sa NPD, setsebi sa lipatlisiso tsa 'maraka, se fumane hore karolo ea 94 lekholong ea rona e tseba mafura a trans,' me karolo ea 73 lekholong ea rona e amehile ka bona. Empa le hoja bareki ba bangata ba ne ba tseba hore fries ea Fora le lijo tse ling tse halikiloeng li na le mafura a marang-rang, ba ne ba sa tsebe letho ka li-fat-fat content tse ling tse nkiloeng tse kang bohobe, li-donuts le lijo tsa bohobe.
Ha e le hantle, karolo ea 65 lekholong ea bareki ba lumela hore lijo tsa reschorente li ne li ka ba le lijo tse ngata ho feta lijo tse jeoang lapeng. 'Me ho sa tsotellehe bareki ba bontšang takatso ea ho qoba li-trans ha ba ja, ho rekisoa ha lijo tse nang le li-trans, tse kang fariki e halikiloeng, li ntse li eketseha.
Ebang re ferekane joaloka pele, kapa re khetha ho hlokomoloha seo re se tsebang.
Ho thata ho feta lijo tse monate tsa ho ja lijo tse potlakileng kapa ho hana ho reka li-cookie tseo re li ratang haholo kapa li-donuts. Empa ka lireschorente tse ngata li fetola oli e 'ngoe ea ho pheha-ka boithaopo kapa ka tsela e' ngoe, e shebahala eka li-trans-fat li qetella li le tseleng.
- Li-Fans Trans Fats tsa New York City
- Masole a McDonald a Goes Trans Fat Free
Ke Mefuta ea Mofuta Ofe eo re Lokelang ho e ja?
Ntho ea bohlokoa ke hore 'mele o hloka mafura a lijo. Mafura ke mohloli oa matla, o lumella mosebetsi o nepahetseng oa lisele le tsamaiso ea methapo, 'me mafura a hlokoa bakeng sa ho kenngoa hantle ha livithamine tse itseng. Mafura a boetse a re thusa ho boloka moriri le moriri o phetseng hantle 'me o re thibela ho bata. Leha ho le joalo, mohlomong re lokela ho fokotsa mafura a rona ho feta 30-35 lekholong ea lik'hilojule tsa letsatsi le letsatsi. Leha ho le joalo, eng kapa eng e ka tlase ho karolo ea 20 lekholong, ha e na bophelo bo botle. Bongata ba mafura ao ha aa lokela ho tsitsisoa. Sebelisa oli e hloekileng holim'a mafura a phetseng ha u pheha. Ka kakaretso, re lokela ho khetha lihlahisoa tsa lebese tse tlaase, le ho khaola ho hoholo ha nama le likhoho. Re lokela ho ja litlhapi (ho akarelletsa le mafura a mafura a kang saalmone) bonyane habeli ka beke, 'me re boloke lijo le lijo tse potlakileng ho fokotsa bonyane.
Qetellong, khutlela ho li-trans tsa fatše: esita le haeba lebokose la lijo le ama mafura a 0g, ha le fetole lijo tseo hore li be lijo tsa bophelo bo botle.
E bolela hore mafura a hydrogenated a nkeloe sebaka ke mafura a mofuta o mong, hangata mafura a libakeng tse chesang tsa tropike, tse ka 'nang tsa e-ba tse molemo haholo kapa tse ke keng tsa e-ba molemo haholoanyane.
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Sehlooho sena ke e 'ngoe ea "li-stop" ho Virtual Amazing Race , morero oa thuto o loketseng likhaolo 5 le holimo . Morero oa thuto o na le lipatlisiso lihloohong tsa lefatse ho pota-pota le