Lintlha ka mafura a monounsaturated

Mafura a monounsaturated ke mofuta oa mafura a lijong. Ke e 'ngoe ea mafura a phetseng hantle, hammoho le mafura a polyunsaturated. Mafura a monounsaturated a na le metsi mochesong oa kamore, empa a qala ho thatafala ha a hatsetsoe.

Mafura a khotsofatsang le mafura a fetohang a tiile mochesong oa kamore. Mafura ana a sa pheleng hantle a ka eketsa kotsi ea lefu la pelo le mathata a mang a bophelo bo botle.

Mafura a monounsaturated a fumanoa lijong tsa limela, joalo ka linate, li-avocado le lioli tsa meroho. Ho ja mafura a monounsaturated (le polyunsaturated) ka mokhoa o itekanetseng sebakeng sa mafura a mangata le a mafura ho ka thusa bophelo ba hau.

Mafura a monounsaturated a thusa bophelo ba hau ka litsela tse 'maloa:

• Li ka thusa ho theola boemo ba hau ba cholesterol 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 boloka boemo ba hau ba LDL bo le tlase ho fokotsa menyetla ea ho tšoaroa ke lefu la pelo le stroke.
• Mafura a monounsaturated a thusa ho nts'etsapele le ho boloka lisele tsa hau.

'Mele oa hau o hloka mafura bakeng sa matla le mesebetsi e meng. Mafura a monounsaturated ke khetho e nepahetseng.

U lokela ho fumana bokae letsatsi ka leng? Litlhahiso ke tsena ho tsoa ho Tataiso ea Lijo ea 2015-2020 bakeng sa MaAmerika:

• Ikemiselitse 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) Bakeng sa phepo ea likhalori tse 2 000, ke kakaretso ea lik'halori tse 140 ho isa ho tse 200, kapa ligrama tse 16 ho isa ho tse 22 ka letsatsi.
• 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 molemo bophelong ba hau. Empa ho ja mafura a mangata ho ka lebisa ho nona. Mafura ohle a na le likhalori tse 9 ho grama ea mafura. Sena se feta habeli chelete e 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 mafura kapa a fetisisang ka a mang a phetseng hantle, a sa khotsofatsoang.

Lijo tsohle tse pakiloeng li na le letšoao la phepo e nepahetseng le kenyeletsang mafura. Ho bala mangolo a lijo ho ka u thusa ho tseba hore na u ja mafura a makae.

• Lekola mafura kaofela tšebetsong e le 'ngoe. Etsa bonnete ba hore o kenyelletsa palo ea li-servings tseo u tla li ja ka nako e le 'ngoe.
• Sheba ka hloko boholo ba mafura a mangata le mafura a phepelo. Tse ling ke mafura a saaturated. Mabitso a mang a tla thathamisa mafura a monounsaturated, a mang a 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.

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 haholo li kenyelletsa:

• Linate
• Avocado
• Oli ea canola
• Oli ea mohloaare
• Oli ea safflower (oleic e phahameng)
• Oli ea soneblomo
• Oli ea matokomane le botoro
• Oli ea Sesame

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

• Ja linate sebakeng sa li-cookie bakeng sa seneke. Etsa bonnete ba hore o boloka karolo ea hau e le nyane, kaha linate li na le likhalori tse ngata.
• Kenya avocado ho salate le disementshisi.
• Tlosa botoro le mafura a tiileng ka oli ea mohloaare kapa ea canola.

Acid e monounsaturated mafura; MUFA; Asiti ea Oleic; Cholesterol - mafura a monounsaturated; Atherosclerosis - monounsaturated mafura; Ho thatafala ha methapo ea mali - monounsaturated fat; Hyperlipidemia - monounsaturated mafura; Hypercholesterolemia - monounsaturated mafura; Coronary artery disease - monounsaturated mafura; Lefu la pelo - monounsaturated mafura; Pheriferale mothapo lefu - monounsaturated mafura; PAD - monounsaturated mafura; Leqeba - monounsaturated mafura; CAD - monounsaturated mafura; Lijo tse phetseng hantle tsa pelo - mafura a monounsaturated

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 Bophelo le Litšebeletso tsa Botho la Amerika; Lefapha la Temo la Amerika. 2015 - 2020 Tataiso ea Lijo bakeng sa MaAmerika. Khatiso ea bo8. health.gov/dietaryguidelines/2015/resource/2015-2020_Dietary_Guidelines.pdf. E ntlafalitsoe ka December 2015. E fihlile ka la 2 Phupu 2020.

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