Lijo tse nang le mafura

Litaba

• Chelete e khothalletsoang ka letsatsi
• Palo ea mafura lijong
• Mehloli e meholo ea Mafura a sa Tšepisoang (Molemo)
• Mehloli e meholo ea mafura a khotsofatsang (a mabe)
• Trans Fat (E mpe)

Mehloli ea mantlha ea mafura a monate lijong ke litlhapi le lijo tsa semela, joalo ka mehloaare, oli ea mohloaare le avocado. Ntle le ho fana ka matla le ho sireletsa pelo, lijo tsena hape ke mehloli ea livithamini A, D, E le K, tse bohlokoa bakeng sa ho thibela mathata a kang bofofu, lefu la masapo le ho tsoa mali.

Leha ho le joalo, mafura a liphoofolo kapa a haedrojene, joalo ka a teng ka nama, li-cracker tse kentsoeng le ice cream, ha a na thuso bophelong hobane a ruile ka mafura a mangata kapa a fetisang, a ratang keketseho ea k'holeseterole le ponahalo ea atherosclerosis.

Chelete e khothalletsoang ka letsatsi

Palo e khothalletsoang ea mafura e lokelang ho jeoa ka letsatsi ke 30% ea kakaretso ea likhalori tsa letsatsi le letsatsi, empa ke 2% feela e ka fetisang mafura le palo e kaholimo ho 8% ea mafura, hobane tsena li kotsi bophelong.

Mohlala, motho e moholo ea phetseng hantle ea nang le boima bo lekaneng o hloka ho ja ka 2000 kcal ka letsatsi, ka 30% ea matla ao a tsoang mafura, a fanang ka 600 kcal. Ha 1 g ea mafura e na le 9 kcal, ho fihlela 600 kcal motho o tlameha ho ja mafura a ka bang 66.7 g.

Leha ho le joalo, palo ena e tlameha ho aroloa ka tsela e latelang:

• Mafura a Trans(ho fihlela 1%): 20 kcal = 2 g, e ka fihlelloang ka tšebeliso ea likhae tse 4 tsa pizza e hoammeng;
• Mafura a khotsofatsang (ho fihlela ho 8%): 160 kcal = 17.7 g, e ka fumanoang ho 225 g ea steak e halikiloeng;
• Mafura a sa tsitsang (21%): 420 kcal = 46.7 g, e ka fihlelloang ka likhaba tsa 4.5 tsa oli ea mohloaare e sa tsoaloang.

Kahoo, ho nahanoa hore ho ka khonahala ho feta habonolo litlhahiso tsa mafura lijong, ho hlokahala hore ho mameloe e le hore ts'ebeliso e kholo e le mafura a matle.

Palo ea mafura lijong

Tafole e ka tlase e bonts'a palo ea mafura lijong tse ka sehloohong tse nang le phepo ena.

Ntle le lijo tsena tsa tlhaho, lijo tse tsoetseng pele indastering li kenyelletsa mafura a mangata, le ho tseba hantle hore na mafura a mangata hakae, o tlameha ho bala mangolo le ho tseba boleng bo hlahang lipid.

Mehloli e meholo ea Mafura a sa Tšepisoang (Molemo)

Mafura a sa tšeloang mafura a phetse hantle 'meleng,' me a ka fumanoa haholo lijong tsa semela se kang oli ea mohloaare, soya, soneblomo kapa oli ea canola, li-chestnut, walnuts, lialmonde, flaxseed, chia kapa avocado. Ntle le moo, li teng le litlhaping tsa leoatleng, joalo ka salmon, tuna le sardine.

Sehlopha sena se kenyelletsa mafura a monounsaturated, polyunsaturated le omega-3, a thusang ho thibela lefu la pelo, ho ntlafatsa sebopeho sa sele le ho thusa ho monya livithamini A, D, E le K mala. Bala haholoanyane ho: Mafura a monate bakeng sa pelo.

Mehloli e meholo ea mafura a khotsofatsang (a mabe)

Mafura a khotsofatsang ke mofuta oa mafura a mabe a fumanoang haholo lijong tsa tlhaho ea liphoofolo, joalo ka nama e khubelu, bacon, lard, lebese le chisi. Ntle le moo, e teng hape ka bongata ho lihlahisoa tsa indasteri tse loketseng ho sebelisoa, joalo ka li-crackers tse kentsoeng, li-hamburger, lasagna le lisoso.

Mofuta ona oa mafura o eketsa k'holeseterole mme o bokellana methapong ea mali, e ka etsang hore methapo e koalehe le ho eketsa kotsi ea mathata a pelo a kang atherosclerosis le infarction.

Trans Fat (E mpe)

Mafura a Trans ke mofuta o mobe ka ho fetesisa oa mafura, kaha o na le phello ea ho eketsa k'holeseterole e mpe le ho theola k'holeseterole e ntle 'meleng, ho eketsa haholo kotsi ea mathata a pelo le methapo le mofetše.

E teng lijong tse nang le indasteri tse nang le mafura a meroho a haedrojene e le sesebelisoa, joalo ka hlama ea kaka e lokisitsoeng, li-cookie tse kentsoeng, li-margarine, lijo tse bobebe tse phuthetsoeng, ice cream, lijo tse potlakileng, lasagna e hoammeng, linate tsa likhoho le popcorn ea microwave.

Bona limatlafatsi tse ling ho:

• Lijo tse nang le lik'habohaedreite
• Lijo tse nang le liprotheine tse ngata