Melemo ea Bophelo ea Oli

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U utloile makhetlo a milione: Mafura a fosahetse ho uena. Empa 'nete ke hore, feela tse ling mafura-joalo ka mafura a fetisoang le a khotsofatsang a ama bophelo ba hau hampe. Mefuta e meng e 'meli ea mafura-monounsaturated le polyunsaturated-ha e le hantle e ka ntlafatsa bophelo ba hau ka ho theola LDL kapa "mabe" a k'holeseterole, ho thusa' mele oa hao ho monya livithamine esita le ho thibela mathata a itseng a mahlo. Ehlile, ha ho motho ea reng ho qala ho sotha oli ea mohloaare (le lioli tse phetseng hantle li tla le li-calories tse ngata), empa ho eketsa tekanyetso e nyane lijong tsa hau ho na le melemo ea bophelo bo botle. Mona ke seo u ka se bolokang.

Oli ea Mohloaare

Na ho roala salate ho ka pholosa bophelo ba hau? Che, empa ho tšela likhaba tse peli tsa oli ea mohloaare holim'a meroho ea hau ho ka fokotsa kotsi ea lefu la pelo, ho latela Tsamaiso ea Lijo le Lithethefatsi. Khetha mefuta e sa tsoaneng kapa e sa tsoakoang kapa e sa tsoakoang, kaha ha e sebetse hantle, kahoo etsa tlatsetso e ntle ho lijo tse phetseng hantle tsa pelo. Mme ha se bafuputsi ba pelo feela ba Univesithing ea Granada le Univesithi ea Barcelona ba fumane hore matlalo a mohloaare a ka thusa ho thibela mofetše oa mala, le thuto e 'ngoe ea Sepanishe e phatlalalitsoeng ho Kankere ea BMC e fana ka maikutlo a hore oli ea mohloaare e sa tsoaloang e ka fokotsa menyetla ea likankere tse ling tsa matsoele.

Oli ea Litlhapi

Karolo e 'ngoe ea bohlokoa ea phepo e nepahetseng ea pelo ke oli ea tlhapi, e nang le omega-3 fatty acids e ka fokotsang kotsi ea lefu la pelo, lefu la pelo le morethetho o sa tloaelehang oa pelo. Patlisiso e bonts'a hape hore oli ea tlhapi le eona e ka theola khatello ea mali hanyane. 'Me melemo ea oli ea tlhapi ha e felle moo-lithuto tse peli tse arohaneng li fumane hore oli ea tlhapi e ka boela ea thusa mathata a mahlo. Phuputso ea pele, e entsoeng ke Mokhatlo oa Lipatlisiso ka Pono le Ophthalmology, e fumane hore oli ea tlhapi ha e le hantle ho tloha tlhapi (joaloka, eseng sebopeho sa capsule) e ka thibela seo ho thoeng ke "macular degeneration e amanang le lilemo" - pono e lerootho e ntseng e mpefala ha nako e ntse e feta (e ka boela ea lebisa bofofu). Phuputso ea bobeli, e entsoeng ke bafuputsi ba Schepens Eye Research Institute ea Harvard, e bontšitse hore oli ea tlhapi e sireletsa khahlanong le lefu le ommeng la mahlo moo 'mele o sa hlahiseng meokho e lekaneng. Tlhahiso ea bona? Ja tuna.

Oli ea Flaxseed

Ho ea ka lipatlisiso tse tsoelang pele, flaxseed e ka thusa ho thibela kankere e amanang le li-hormone (matsoele, prostate, colon) le lefu la pelo, ho ntlafatsa maemo a tsoekere ea mali, ho fokotsa palo ea mahlaseli a chesang a amanang le ho khaotsa ho ilela khoeli esita le ho thibela ramatiki le asthma ha e sebelisoa e le sethethefatsi. anti-ho ruruha. Bopaki bo eketsehileng ba mahlale boa hlokahala ho tiisa hore na flaxseed e sebetsa ka litsela tsena kapa che, empa e nkuoe ka tekanyetso e nyane, e ke ke ea u utloisa bohloko ho e eketsa pelong ea hau phepo e nepahetseng. Keletso e 'ngoe: Ho nka flaxseed ka sebopeho sa capsule kapa ho e kenyelletsa lethathamong la hau la letsatsi le letsatsi ho ka lebisa moriri le letlalo le phetseng hantle.

Oli ea Walnut

Li-walnuts li arolelana melemo ea bophelo bo botle joalo ka oli ea tlhapi ka ho fa 'mele mafura a omega-3, ho latela phuputso e ncha e tsoang Yunivesithi ea Yale. Joale phapang ke efe? Phuputso e phatlalalitsoeng ho American Journal of Clinical Nutrition May ena e fetileng e fumane hore li-walnuts li theola maemo a k'holeseterole ha oli ea tlhapi e fokotsa triglycerides-mofuta o mong oa mafura maling a hau. Ntlha ea bohlokoa: Ka bobeli li thusa pelo.

Oli ea Canola

U nahana ho etsa li-stinner-fry bakeng sa lijo tsa mantsiboea? Nahana ka ho sebelisa oli ea canola, e tsoang lipeong tsa semela sa canola. Ha e le hantle e na le palo e fokolang ea mafura a mafura ho feta lioli tse ling tse tloaelehileng tsa ho pheha, ho akarelletsa le oli ea soneblomo le oli ea poone, le ka tlaase ho moo. halofo mafura a mangata a oli ea mohloaare (o seke oa tšoenyeha - oli ea mohloaare e ntse e le molemo ho uena). Ho tšoana le melemo ea oli ea tlhapi, canola e ka thibela mathata a pelo ka ho theola khatello ea mali le k'holeseterole, hammoho le ho fokotsa ho ruruha.

Oli ea Sesame

Joalo ka oli ea canola, oli ea sesame-e sebelisoang khafetsa litlolong tsa Asia-e ka thusa ka ho ruruha, k'holeseterole le lefu la pelo. Phuputso ea 2006 e phatlalalitsoeng ho Yale Journal ea Biology le Bongaka ba fumane hore ha batho ba nang le khatello e phahameng ea mali ba fapanyetsana oli tsohle bakeng sa oli ea sesame, khatello ea bona ea mali le boima ba 'mele bo fokotsehile kamora matsatsi a 45. E-ba le bonnete ba hore o tla e nka ka tekanyetso e nyane, hobane joalo ka lioli tse ling tse phetseng hantle, oli ea sesame e ntse e na le ligrama tse ka bang 13 tsa mafura le likhalori tse 120 ka khaba. U batla ntlha ea botle? Oli ea Sesame e boetse e na le vithamine E ea antioxidant mme e ka ntlafatsa mefuta e meng ea ho teneha ha letlalo.

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