Lioli Tsa Khotsofatsoa le Li-Unsaturated li hokae
Lioli tsohle tsa ho pheha li na le mafura a mangata . Tse ling ho feta tse ling. Oli e mafura a tletseng mafura a mangata a mafura a saaturated. Haeba u batla ho sebelisa oli ea pheha e fokolang ka mafura a mangata, u ka 'na ua batla ho khetha mocheso, canola, kapa oli ea mohloaare . Oli ea tropike e kang oli ea kokonate le oli ea palema li phahame mafura a mangata.
Ho ea ka American Heart Association, ho ja lijo tse nang le mafura a mangata ho ka eketsa boemo ba k'holeseterole maling a hau.
Likarolo tse phahameng tsa LDL cholesterol (k'holeseterole e mpe) maling a hao e ka eketsa kotsi ea lefu la pelo le stroke.
Mafura a Fokolang Mafura a Khotsofetseng
Ho na le mefuta e 'meli ea mafura a saaturated: polyunsaturated le monounsaturated. Liphuputso tse ling li bontša hore mefuta ena ea mafura a saaturated a ka thusa ho fokotsa k'holeseterole ea hao e mpe. Mofuta o mong le o mong oa mafura o ka ba molemo ka tsela ea oona.
Letlalo la Monounsaturated
Oli e nang le mafura a mangata a tlaase haholo ke oli ea canola. E entsoe haholo-holo ka mafura a monounsaturated. Oli ea canola e na le grama e le 'ngoe ea mafura a tletseng ka nako eohle.
Oli ea mohloaare e na le ligrama tse 2 tsa mafura a mangata. Mafura a canola le a mohloaare hangata a entsoe ka mafura a monounsaturated. Liphuputso li fumane hore mafura a monounsaturated a ka ba molemo bakeng sa ho boloka sepheo sa pelo e phetseng hantle 'me a ka thusa ho laola insulin, e leng molemo haholo haeba o na le tsoekere kapa haeba o batla ho fokotsa kotsi ea ho fumana lefu la tsoekere.
U se ke ua ferekanngoa ke lentsoe " khanya e eketsehileng" oli ea mohloaare , leseli le eketsehileng ha le bolele mafura a lona kapa khalori, empa ho e-na le 'mala oa eona le boholo ba ho sebetsa.
Furu ea Polyunsaturated
Oli e 'ngoe e nang le mafura a mangata a fokolang ke oli e hloekileng. E na le grama e le 'ngoe ea mafura a tletseng ka hohle ho ponkha. Haholo e entsoe ka mafura a polyunsaturated. Lihlahisoa tsa polyunsaturated li fumanoe ho matlafatsa HDL, kapa boleng ba k'holeseterole e ntle. Lioli tse ling tse tloaelehileng tsa ho pheha Amerika tse entsoeng haholo-holo mafura a polyunsaturated ke soya, poone le oli ea soneblomo.
E mong le e mong o na le ligrama tse 1,8 tsa mafura a tletseng.
Mafura a Mafura a Fat
Mafura a tropike-kokonate, palema le oli ea palm kernel-li na le mafura a mangata. Ka kakaretso, ho phahamisa mafura a mangata, mafura a tiileng a le mocheso oa kamore. Oli ea kernel ea palema e tsoa peoaneng ea palema ea oli.
Oli ea kokonate le oli ea pale ea palema ke karolo ea 85 lekholong ea mafura a mangata. Oli ea palema ke karolo ea 50 lekholong ea mafura a mangata.
Kaha oli ea kokonate e phahame mafura a mangata, e tlaase mafura a saaturated. Oli ea kokonate ke karolo ea 6 lekholong feela ea monounsaturated mafura le karolo ea 2 lekholong ea mafura a polyunsaturated.
Na Ho na le Mafura a Khokotso ea Oli ea ho Ja?
Lipatlisiso tse ling li bontša hore oli ea kokonate e ka ba molemo ho uena. Ho ja oli ea kokonate ho bontšitsoe ho matlafatsa k'holeseterole ea HDL (e ntle). Boholo ba lipatlisiso tsena e bile lithuto tsa nakoana ho hlahloba hore na phello ea tsona ke efe ka maemo a k'holeseterole. Qeto ha e tsoe bakeng sa liphello tse telele tsa lefu la pelo.
Kamoo oli ea Tropical e Ntle Kateng
Litaba tse monate ke hore oli eohle ea tropike e nkoa e le oli ea meroho e se nang cholesterol. Maemong a mangata, oli ena ha e na mafura a trans. Lihlahisoa tsa trans li nkoa e le lihlahisoa tse ngata ka ho fetisisa. Ho latela American Heart Association, li-trans tsa fatše li ka hlahisa li-cholesterol tsa hau tse mpe (LDL) le ho fokotsa li-cholesterol tsa hau tse ntle (HDL).
Ho ja mafura a mangata ho ka eketsa kotsi ea ho ba le lefu la pelo, leqeba le lefu la tsoekere.
Khetho e molemo ka ho fetisisa ke ho khomarela mafura a mafura a mafura. Ho ke ke ha utloisa bohloko ho sebelisa oli ea kokonate nako le nako, empa ho tlosa canola kapa oli ea mohloaare bakeng sa oli ea kokonate kaha oli ea hau ea ho pheha e ka 'na ea se ke ea e-ba seo ngaka ea hau e ka e khothalletsang .
Mafura a tiileng
Mabapi le ho pheha ka mafura a tiileng, joaloka botoro kapa bohobe, oli e tletseng mafura a botoro e na le karolo ea 70 lekholong ea mafura a feletseng, 'me karolo ea 43 lekholong ke ea lard. Bakeng sa boemo bo botle ba mafura a mafura, ho ka 'na ha e-ba molemo ho khetha oli e kang oli ea canola le oli ea mohloaare holim'a mafura a tiileng.