Linnete ka mafura a polyunsaturated

Mafura a Polyunsaturated ke mofuta oa mafura a lijong. Ke a mang a mafura a phetseng hantle, hammoho le mafura a monounsaturated.

Mafura a polyunsaturated a fumanoa lijong tsa limela le tsa liphoofolo, joalo ka salmon, oli ea meroho, le linate le lipeo. Ho ja mafura a polyunsaturated (le monounsaturated) a mangata sebakeng sa mafura a mangata le a mafura ho ka thusa bophelo ba hau.

Mafura a Polyunsaturated a fapane le mafura a mangata le mafura a fetisitsoeng. Mafura ana a sa pheleng hantle a ka eketsa kotsi ea lefu la pelo le mathata a mang a bophelo bo botle.

KAMOO Mafura a silafalitsoeng a amang bophelo ba hau ka teng

Mafura a polyunsaturated a ka thusa ho theola cholesterol ea hau ea LDL (bad). Cholesterol ke ntho e bonolo, e nang le boka e ka bakang methapo e koetsoeng kapa e koetsoeng (methapo ea mali). Ho ba le cholesterol e tlase ea LDL ho fokotsa menyetla ea lefu la pelo.

Mafura a polyunsaturated a kenyelletsa mafura a omega-3 le omega-6. Tsena ke mafura a mafura a bohlokoa ao 'mele o a hlokang bakeng sa ts'ebetso ea boko le kholo ea lisele. 'Mele ea rona ha e etse mafura a li-acid, kahoo o ka li fumana feela lijong.

Omega-3 mafura a acid li molemo bakeng sa pelo ea hau ka litsela tse 'maloa. Ba thusa:

• Fokotsa triglycerides, mofuta oa mafura maling a hau
• Fokotsa kotsi ea ho ba le ho otloa ha pelo ho sa tloaelehang (arrhythmia)
• Butle-butle letlapa le nang le mafura, k'holeseterole le calcium, tse ka thatafatsang le ho koala methapo ea hau
• Fokotsa khatello ea mali butle-butle

Omega-6 mafura a acid e ka thusa:

• Laola tsoekere ea hao maling
• Fokotsa kotsi ea lefu la tsoekere
• Theola khatello ea mali

U LOKELA HO JA HAKAE?

'Mele oa hau o hloka mafura bakeng sa matla le mesebetsi e meng. Mafura a polyunsaturated ke khetho e nepahetseng. Tataiso ea Lijo ea 2015-2020 bakeng sa MaAmerika e khothaletsa ho fumana ho feta 10% ea likhalori tsa hau tsa letsatsi le letsatsi ho tsoa mafura a mangata (a fumanoang nameng e khubelu, botoro, chisi le lihlahisoa tsa lebese tse mafura kaofela) le mafura a fetisitsoeng (a fumanoang lijong tse sebelisitsoeng). Boloka tšebeliso e felletseng ea mafura ho feta 25% ho 30% ea likhalori tsa hau tsa letsatsi le letsatsi. Sena se kenyelletsa mafura a monounsaturated le polyunsaturated.

Ho ja mafura a phetseng hantle ho ka lebisa melemo e itseng ea bophelo bo botle. Empa ho ja mafura a mangata ho ka lebisa ho nona. Mafura kaofela a na le likhalori tse 9 ka grama. Sena ke makhetlo a fetang a mabeli palo ea likhalori tse fumanoang lik'habohaedreite le liprotheine.

Ha hoa lekana ho eketsa lijo tse nang le mafura a mangata ho lijo tse nang le lijo tse se nang phepo le mafura. Ho e-na le hoo, tlosa mafura a mangata kapa a fetisisang ka mafura a phetseng hantle. Ka kakaretso, ho tlosa mafura a mangata ho atleha habeli ho theoleng maemo a mali a cholesterol ho feta mafura a polyunsaturated.

HO BALA LITLHAKU TSA Phepo e nepahetseng

Lijo tsohle tse pakiloeng li na le mabitso a phepo e nepahetseng ho tsona a nang le mafura. Ho bala mangolo a lijo ho ka u thusa ho tseba hore na u ja mafura a makae ka letsatsi.

• Lekola mafura kaofela tšebetsong e le 'ngoe. Etsa bonnete ba hore o kenyelletsa palo ea litšebeletso tseo u li jang ka nako e le 'ngoe.
• Sheba mafura a mangata le mafura ha u sebeletsa - tse ling kaofela li phetse hantle, ha li na mafura. Mabitso a mang a tla hlokomela monounsaturated le polyunsaturated mafura. Ba bang ba ke ke.
• Etsa bonnete ba hore mafura a hau a letsatsi le letsatsi a tsoa mehloling ea monounsaturated le polyunsaturated.
• Lireschorente tse ngata tsa lijo tse potlakileng li fana ka tlhaiso-leseling ea phepo e nepahetseng mananeng a bona. Haeba u sa e bone e manehiloe, botsa seva ea hau. Le uena u ka khona ho e fumana sebakeng sa marang-rang sa resturante.

HO ETSA LIKHETHO TSA LIJO TSE MOLEMO

Lijo tse ngata li na le motsoako oa mefuta eohle ea mafura. Tse ling li na le mafura a mangata a phetseng hantle ho feta a mang. Lijo le lioli tse nang le mafura a mangata a mangata li kenyelletsa:

• Li-walnuts
• Peo ea soneblomo
• Peo ea folaxe kapa oli ea folaxe
• Litlhapi, tse kang saalmon, mackerel, herring, albacore tuna le trout
• Oli ea poone
• Oli ea soya
• Oli ea safflower

Ho fumana melemo ea bophelo bo botle, o hloka ho tlosa mafura a sa pheleng hantle ka mafura a phetseng hantle.

• Ja li-walnuts sebakeng sa li-cookie bakeng sa seneke. Empa etsa bonnete ba hore o boloka karolo ea hau e le nyane, kaha linate li na le likhalori tse ngata.
• Tlosa linama tse ling ka litlhapi. Leka ho ja bonyane lijo tse 2 le litlhapi ka beke.
• Fafatsa peo ea folaxe fatše lijong tsa hau.
• Kenya peo ea walnuts kapa soneblomo ho lisalate.
• Pheha ka poone kapa oli ea safflower sebakeng sa botoro le mafura a tiileng.

Asiti e mafura ea Polyunsaturated; PUFA; Cholesterol - mafura a polyunsaturated; Atherosclerosis - mafura a polyunsaturated; Ho thatafala ha methapo - mafura a polyunsaturated; Hyperlipidemia - mafura a polyunsaturated; Hypercholesterolemia - mafura a polyunsaturated; Coronary artery disease - mafura a polyunsaturated; Lefu la pelo - mafura a polyunsaturated; Pheriferale mothapo lefu - polyunsaturated mafura; PAD - mafura a polyunsaturated; Stroke - mafura a polyunsaturated; CAD - mafura a polyunsaturated; Phepo e nepahetseng ea pelo - mafura a polyunsaturated

Eckel RH, Jakicic JM, Ard JD, le al. Tataiso ea AHA / ACC ea 2013 mabapi le taolo ea bophelo ho fokotsa likotsi tsa pelo: tlaleho ea American College of Cardiology / American Heart Association Task Force mabapi le Litataiso tsa Tloaelo. J Ke Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 phatlalalitsoe.ncbi.nlm.nih.gov/24239922/.

Grundy SM, Lejoe NJ, Bailey AL, et al. 2018 AHA / ACC / AACVPR / AAPA / ABC / ACPM / ADA / AGS / APhA / ASPC / NLA / PCNA Tataiso mabapi le taolo ea k'holeseterole ea mali: tlaleho ea American College of Cardiology / American Heart Association Task Force mabapi le Litataiso tsa Tloaelo ea Bongaka . J Ke Coll Cardiol. 2019; 73 (24): e285-e350. PMID: 30423393 e fetotsoe.ncbi.nlm.nih.gov/30423393/.

Hensrud DD, Heimburger DC. Khokahano ea phepo e nepahetseng le bophelo bo botle le mafu. Ka: Goldman L, Schafer AI, li-eds. Phekolo ea Goldman-Cecil. La 26th. Philadelphia, PA: Elsevier; 2020: khaolo ea 202.

Mozaffarian D. Phepo e nepahetseng le mafu a pelo le methapo. Ka: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Lefu la pelo la Braunwald: Buka ea bongaka ea meriana ea pelo. 11th ed. Philadelphia, PA: Elsevier; 2019: khaolo ea 49.

Lefapha la Temo la Amerika le Lefapha la Bophelo le Litšebeletso tsa Botho la US. Tataiso ea lijo bakeng sa Maamerika, 2020-2025. La 9th. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. E ntlafalitsoe ka December 2020. E fihlile ka la 25 Pherekhong 2021.

• Mafura a Lijo
• Mokhoa oa ho theola cholesterol le lijo