Sengoli: Charles Brown
Letsatsi La Creation: 1 Hlakubele 2021
Ntlafatsa Letsatsi: 1 Pherekhong 2025
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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.

LijoMafura a sa khotsofatsoangLik'halori
Avocado5.7 g96 kcal
Tuna, e bolokiloe ka oli4,5 g166 kcal
Litlhapi tsa saalmon tse se nang letlalo, tse halikiloeng9.1 g243 kcal
Li-sardine, li bolokiloe ka oli17.4 g285 kcal
Mehloaare e tala9.3 g137 kcal
Oli ea mohloaare e sa tsoaloang85 gEA-884-kcal
Linate, tse halikiloeng, tse letsoai43.3 g606 kcal
Chestnut ea Pará, e tala48.4 g643 kcal
Peo ea Sesame42.4 g584 kcal
E butsoe, peo32.4 g495 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 mangataLijo tse nang le mafura a mangata

Bakeng 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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