Lijo tse nang le mafura a mangata li molemo pelong
Litaba
- Lethathamo la lijo tse nang le mafura a mangata
- Oli ea mohloaare ke mafura a matle ka ho fetesisa ho sireletsa pelo, ka hona ithute ho khetha oli e ntle ha u reka.
Mafura a matle bakeng sa pelo ke mafura a sa khotsofatsoang, ka mohlala, a fumanehang ho salmon, avocado kapa flaxseed. Mafura ana a arotsoe ka mefuta e 'meli, monounsaturated le polyunsaturated, mme ka kakaretso a metsi ka mocheso oa kamore.
Mafura a sa silafatsoang a nkuoa a le molemo hobane ntle le ho theola k'holeseterole e felletseng, cholesterol ea LDL (e mpe) le triglycerides, li boetse li thusa ho boloka cholesterol ea HDL (e ntle) e phahame.
Lethathamo la lijo tse nang le mafura a mangata
Bona tafole e ka tlase bakeng sa palo ea mafura a matle a teng ho 100 g ea lijo tse ling.
| Lijo | Mafura a sa khotsofatsoang | Lik'halori |
| Avocado | 5.7 g | 96 kcal |
| Tuna, e bolokiloe ka oli | 4,5 g | 166 kcal |
| Litlhapi tsa saalmon tse se nang letlalo, tse halikiloeng | 9.1 g | 243 kcal |
| Li-sardine, li bolokiloe ka oli | 17.4 g | 285 kcal |
| Mehloaare e tala | 9.3 g | 137 kcal |
| Oli ea mohloaare e sa tsoaloang | 85 g | EA-884-kcal |
| Linate, tse halikiloeng, tse letsoai | 43.3 g | 606 kcal |
| Chestnut ea Pará, e tala | 48.4 g | 643 kcal |
| Peo ea Sesame | 42.4 g | 584 kcal |
| E butsoe, peo | 32.4 g | 495 kcal |
Lijo tse ling tse ruileng mafura ana ke: mackerel, oli ea meroho e kang canola, palema le oli ea soya, sonobolomo le peo ea chia, linate, lialmonde le li-cashews. Bona palo ea linate tsa cashew tseo u lokelang ho li ja ho ntlafatsa bophelo bo botle: Kamoo linate tsa cashew li ka ntlafatsang bophelo bo botle kateng.
Lijo tse nang le mafura a mangata
Lijo tse nang le mafura a mangataBakeng sa melemo e metle ea melemo ea eona, mafura a matle a tlameha ho ba teng lijong, a nkile mafura a mabe, a nang le mafura a mangata. Ho fumana hore na mafura a mabe a teng lijong life, bala: lijo tse nang le mafura a mangata le lijo tse nang le mafura a mangata.
Matlotlo a mang a mafura a matle ke:
- Ntlafatsa phallo ea mali,
- Khothaletsa boikhathollo ba methapo ea mali, ho thusa ho fokotsa khatello ea mali;
- Sebetsa joaloka antioxidant 'meleng;
- Ntlafatsa mohopolo;
- Matlafatsa sesole sa 'mele;
- Thibela lefu la pelo.
Le ha mafura a sa khotsofatsoang a le molemo pelong, a ntse a nonne ebile a na le lik'hilojule tse ngata. Ka hona, le mafura a matle a lokela ho jeoa ka teka-tekano, haholo haeba motho a e-na le k'holeseterole e phahameng, khatello e phahameng ea mali, lefu la tsoekere kapa a nonne haholo.
Oli ea mohloaare ke mafura a matle ka ho fetesisa ho sireletsa pelo, ka hona ithute ho khetha oli e ntle ha u reka.
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