Botsa Ngaka ea Lijo: Bohlokoa ba Mafura a Polyunsaturated

Litaba

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P: Na ke lokela ho ja mafura a polyunsaturated ho feta mefuta e meng ea mafura? Haeba ho joalo, ke bokae haholo?

K: Morao tjena, mafura a khotsofatsang e bile taba e tsebahalang haholo phepong, haholo ha lipatlisiso tse ncha li bontša hore ho ja ka mokhoa o itekanetseng mafura a mangata ho kanna ha se be kotsi ho bophelo ba pelo ea hau joalo ka ha re kile ra nahana. Ka lebaka leo, batho ba 'nile ba bua ka melemo ea mafura a mangata ha ba ntse ba nyenyefatsa karolo ea mafura a polyunsaturated lijong tsa bona-e leng phoso.

Haeba u batla ho fokotsa k'holeseterole ea hau ea LDL, joale ho eketsa mafura a sa phelelang (polyunsaturated le monounsaturated) ha o ntse o fokotsa mafura a mangata lijong tsa hau ke tsela e bonolo ka ho fetisisa ea ho etsa sena. Pele melemo ea mafura a sa khotsofatsoang e utloisisoa ka botlalo, batho ba ile ba bolelloa hore ba je mafura a seng makae le ho tlosa mafura ao lijong tsa bona ka lik'habohaedreite. (Batla hore na u ja mafura a mangata haholo a phetseng hantle.)

Leha ho le joalo, batho ha baa ka ba qetella ba theola mafura a bona a mafura-ho e-na le hoo, ba ile ba ja feela lik'habohaedreite tsa boleng bo tlaase, tse hloekisitsoeng (e leng bohobe bo bosoeu), bo sa kang ba thusa bophelo bo botle ba Maamerika ho hang. Ho e-na le hoo, latela malebela ana ho etsa bonnete ba hore u fumana mafura a lekaneng a mofuta o mong le o mong.

E boloke e Leka-lekane

Ka kakaretso ke khothaletsa hore bareki ba fumane karolo ea boraro ea mafura a bona ho tsoa mehloling e mafura (botoro, nama e khubelu, lebese le nang le mafura a mangata), karolo ea boraro ho tsoa ho polyunsaturated (walnuts, tlhapi e mafura, oli ea canola), le karolo ea boraro ho tsoa monounsaturated ( oli ea mohloaare, li-avocado, linate tsa macadamia). U kena khathatsong ha u qala ho fokotsa kapa ho eketsa sehlopha se itseng haholo. Kea hlonama ha ke utloa litsebi li eletsa batho ho ja mafura kaofela a khotsofatsang ao ba a batlang - ke likeletso tse mpe feela! Ntho e ngoe le e ngoe eo o e jang e mabapi le teka-tekano, ha o ja ho hong ho feta, o tla hloka ho ja tse seng kae-mme batho ba lula ba hopola karolo ea "ho ja haholo" mme ba lebale karolo ea "ho ja hanyane".

Lipatlisiso tse ncha tsa mafura a mafura li fana ka maikutlo a hore ho ja lik'habohaedreite tse hloekisitsoeng ho e-na le mafura a mangata ke khopolo e mpe-e mpe ho feta ha u ka tlohela ho ja mafura a mangata u le mong pele. Maikutlo a matle: Ja mafura a mangata (empa eseng a feteletseng), empa hape le mafura a monounsaturated, mafura a polyunsaturated, mme o fokotsa tsoekere le lithollo tse ntlafalitsoeng lijong tsa hau ka hohle kamoo ho ka khonehang. (Leka lioli tsena tse 8 tse phetseng hantle ho pheha ka tsona!)

Haeba U Lokela, Itšetleha ho Unsaturated

Haeba u tloaetse ho ja mofuta o le mong oa mafura, nka khothaletsa ho ja mafura a mangata a mangata (polyunsaturated le monounsaturated). Ho nkela mafura a mangata sebaka ka mafura a sa tsitsang ho lebisa phokotsong ea mafura a mpeng a kotsi a lutseng ho potoloha litho tsa hau. Phuputso e 'ngoe e bonts'a hore ha o ja ho feta tekano, ho ja mafura a mangata a mangata ho fapana le mafura a mangata ho lebisa mafura a' mele. Le ha mafura a mangata a latsoa monate, 'me oa hlokahala bakeng sa lits'ebetso tse fapaneng tsa lisele le meaho, melemo ea bophelo bo botle ba ho ja mafura a mangata hangata e feteletsoa. (Kahoo nakong e tlang ha u le ka kichineng, leka libaka tsena tse kaholimo tsa mafura a molemo ho feta botoro.)

Tsamaea Linate

U ka fumana mafura a polyunsaturated lijong tsa hau ho tsoa mehloling e kang linate le lipeo, tse nang le mafura a polyunsaturated le monounsaturated. Mehloli e meng ea mafura a polyunsaturated e kenyelletsa li-flaxseeds, oli ea folaxe, oli ea canola le oli ea peo ea sesame e halikiloeng.

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