Lijo tse phahameng ka mafura a mangata le litsela tsa ho fokotsa
Hona joale, boholo ba rona rea tseba hore mafura a tletseng mafura a nkoa e le "mafura a kotsi," 'me re lokela ho lekanyetsa chelete eo re e jang. Ho ja lijo tse nang le mafura a mangata ho ka etsa hore motho a be le boima ba 'mele, a phahamisa LDL cholesterol le litekanyetso tsa triglyceride,' me kotsi e eketsehileng ea lefu la pelo. Kahoo ke habohlokoa ho khetholla lijo tse mafura a mangata e le hore re ka etsa liqeto tse rutoang ha ho tluoa tabeng ea ho ja lijo tse nepahetseng.
Lijo Tse Phahameng ka Fate e Khotsofetseng
Ka kakaretso, mehloli e meholo ea mafura a tletseng mafura a tsoa lihlahisoa tsa liphoofolo, empa le teng lijong tse itseng tse thehiloeng limela.
Nama e khubelu - ho tloha ka khomo le ka kolobe - e phahame mafura a mangata. Lihlahisoa tsa lebese tsa lebese kaofela, ho akarelletsa le chisi , tranelate e bolila, ice cream le botoro, ke "liphoso tse mpe" le litlōlo tsa molao.
Empa ho boetse ho na le mehloli e mengata ea mafura a tletseng mafura , oli ea kokonate haholo le lebese la kokonate, oli ea pale ea palm, cocoa botoro le oli ea palema. Le hoja mohlomong u sa ee ka lebenkeleng 'me u reke lintho tsena ka bomong-ntle le lebese la kokonate -e leng limela tse nang le limela tse ngata tse ntseng li lema lihlahisoa tse ngata tse rekisoang. Ka mohlala, botoroako ea cocoa ke tsokolate. 'Me oli ea kokonate le oli ea palema ke motsoako linthong tse' maloa tsa lijo, ho tloha ho se seng sa lebese le hlajoang ka letsoho le li-cream cream ho likiki le likuku.
Hobane mafura ana a teng lijong tse ngata tse tloaelehileng tseo re li jang, Maamerika a ja ka karolelano ea ligrama tse 25,5 tsa mafura a mangata ka letsatsi, e leng ligrama tse 5 ho isa ho tse 10 ho feta tseo re lokelang ho li ja. Mafura a khotsofatsang a kopantsoe le k'holeseterole e phahameng le ho fihlela morao tjena, kotsi e eketsehileng ea lefu la pelo le lefu la pelo.
Le hoja lihlahisoa tse ntseng li tletse li ntse li khutlisetsoa tafoleng, likhoele tsa morao-rao li ntse li khothalletsa hore li se ke tsa feta karolo ea 10 lekholong ea lik'hilojule tsa letsatsi le letsatsi, 'me American Heart Association e ntse e buella ho e fokotsa ho ea ho karolo ea bosupa. Le hoja ho na le lipatlisiso tsa morao-rao tse botsang ho senyeha ha mafura a mangata, ho ntse ho e-na le "litumelo tse mpe tsa mafura" - setsebi sa phepo e nepahetseng le moprofesa Univesithing ea Penn State Penny Kris-Etherton, Ph.D., RD, ha a amohele khopolo ea hore mafura a mangata a kotsi .
Mekhoa e Potlakileng ea ho Fokotsa Mafura a Khotsofatsang Lijong Tsa Rōna
- E fana ka lebese la mafura a mafura kapa mafura a mafura le lihlahisoa tsa lebese bakeng sa mafura a bona a feletseng
- Ja nama e khubelu ka linako tse ling; khetha likotlolo tse omeletseng le ho ja likarolo tse nyenyane
- Kamehla tlosa letlalo ho likhoho ka mor'a ho pheha
- Ja lijo tse peli habeli ka beke
- E-ea ntle le nama bonyane hang ka beke
- Sebelisa oli ea meroho, joaloka canola kapa oli ea mohloaare , holim'a mafura a tiileng a kang botoro
- Latsoang lijo le litlama le linoko ho e-na le li-toppings tse nang le mafura le li-sauces
- Eketsa lijo tsa litholoana, litholoana le meroho