Ligrama tsa Mafura - U Lokela ho Ja Mafura a makae ka Letsatsi?

Litaba

• Mafura ke eng?
• Mesebetsi le melemo ea mafura
• Mefuta e fapaneng ea mafura
• Mafura a monounsaturated
• Mafura a polyunsaturated
• Mafura a khotsofatsang
• Mafura a Trans
• Ke mafura a makae a phetseng hantle ho jeoa ka letsatsi?
• Lijo tse fokolang mafura
• Mafura a mangata, carb e tlase kapa lijo tsa Ketogenic
• Lijo tsa Mediterranean tse nang le mafura a itekanetseng
• Lijo tse nang le mafura a phetseng hantle
• Mafura a monounsaturated
• Mafura a polyunsaturated
• Mafura a khotsofatsang
• Ntlha ea bohlokoa

Mafura ke karolo ea bohlokoa ea lijo tsa hau, empa ho tseba hore na u ka ja bokae ho ka ferekanya.

Lilemong tse 50 tse fetileng, batho ba bangata ba tlohile mafura a itekanetseng ho ea lijong tse tlaase tse mafura, ho ipapisitsoe le likhothaletso tse tsoang mekhatlong ea bophelo bo botle.

Leha ho le joalo, sengoliloeng ha se sa totobatsa moeli o holimo oa hore na o lokela ho ja mafura a makae.

Sengoliloeng sena se sheba mefuta e fapaneng ea mafura ka botlalo mme se fana ka litlhahiso tsa hore na u ka ja bokae ka letsatsi.

Mafura ke eng?

Hammoho le protheine le carbs, mafura ke e 'ngoe ea li-macronutrients tse tharo lijong tsa hau.

U ja mafura ka mokhoa oa triglycerides. Molek'hule ea triglyceride e na le mafura a mafura a mararo a hokahantsoeng le mokokotlo oa glycerol. Li-acid tse mafura li na le liketane tsa carbons le hydrogens.

Mokhoa o mong oa ho arola mafura ke bolelele ba liketane tsa bona tsa khabone:

• li-fatty chain tse mafura: carbons tse ka tlase ho tse 6
• li-fatty chain tse mahareng: Lik'habone tse 6-12
• mafura a liketane tse telele: 13–21 likhabone
• li-fatty tsa ketane e telele haholo: Li-carbone tse 22 kapa ho feta

Boholo ba mafura ao u a jang ke mafura a liketane tse telele. Li-acid tse nang le ketane e khuts'oane li hlahisoa haholo ha libaktheria li belisa fiber e qhibilihang ka har'a kolone ea hau, leha mafura a lebese a na le a manyane.

Mafura a liketane tse telele le a malelele haholo a kenella maling ebe a ntšetsoa ka liseleng tsa 'mele kamoo ho hlokahalang. Leha ho le joalo, sebete se nka mafura a ketane e khuts'oane le a mahareng ka kotloloho ebe sea a boloka e le matla.

Kakaretso: Mafura ke e 'ngoe ea li-macronutrients tse tharo. 'Mele
e li monya lijong ebe e li sebelisetsa matla le mesebetsi e meng.

Mesebetsi le melemo ea mafura

Mafura a etsa mesebetsi e mengata mme a fana ka melemo e 'maloa ea bophelo bo botle:

• Matla: Mafura ke mohloli o motle haholo oa matla. E fana ka likhalori tse 9 ka grama, athe protheine le carbs ka 'ngoe li fana ka likhalori tse 4 ka grama.
• Taolo ea Hormone le liphatsa tsa lefutso: Mafura a laola tlhahiso ea lihormone tsa ho ikatisa le tsa steroid, hammoho le liphatsa tsa lefutso tse amehang kholo le metabolism (,).
• Mosebetsi oa boko: Ho ja mafura a lekaneng ho bohlokoa molemong oa bophelo bo botle ba kelello, ho kenyelletsa le maikutlo (,).
• Ho monya livithamini tse qhibilihang mafura: Li-vithamine A, D, E le K li tlameha ho jeoa ka mafura hore li kenngoe hantle.
• Tatso le botlalo: Ho eketsa mafura lijong ho etsa hore li be tastier le ho tlatsa haholoanyane.

Mafura a bolokiloeng ka har'a mmele oa hau a thusa:

• koahela litho tsa hau tsa 'mele
• u futhumale
• fana ka matla ao u ka a sebelisang maemong a khaello ea likhalori

Kakaretso: Mafura a fana ka melemo e 'maloa bakeng sa' mele oa hau, ho kenyelletsa
e sebetsa e le mohloli oa matla, e laolang lihormone le liphatsa tsa lefutso, e boloka bophelo bo botle ba boko, le ho etsa hore lijo li be monate hape li khotsofatse.

Mefuta e fapaneng ea mafura

Li-acid tse mafura li arotsoe ho ea ka palo ea litlamo tse habeli lipakeng tsa likhabone mohahong oa tsona.

Mafura a monounsaturated

Li-monounsaturated fatty acids (MUFAs) li na le tlamo e le 'ngoe habeli liketane tsa bona tsa khabone.

Mehloli ea lijo tsa MUFA hangata e na le metsi mochesong oa kamore 'me e tsitsitse hantle bakeng sa ho pheha.

MUFA e tloaelehileng haholo ke oleic acid, eo oli ea mohloaare e nang le eona e ngata haholo.

Mafura a Monounsaturated a hokahantsoe le melemo e 'maloa ea bophelo bo botle, ho kenyeletsoa le menyetla e fokotsehileng ea mafu a tebileng joalo ka lefu la pelo le lefu la tsoekere (,,).

Tlhahlobo e le 'ngoe ea lithuto tse laoloang tse 24 e fumane hore lijo tse nang le mafura a monounsaturated li lebisa tlase haholo tsoekere ea mali, triglycerides, boima le khatello ea mali, ha li bapisoa le lijo tse phahameng tsa carb. Lijo tse phahameng tsa monounsaturated li boetse tsa eketsa li-cholesterol tsa HDL (tse ntle) ().

Li-MUFA li kanna tsa eketsa maikutlo a botlalo a lebisang ho fokotseheng ha khalori.

Phuputsong e 'ngoe, batho ba ile ba ikutloa ba khotsofetse mme ba nka likhalori tse fokolang lihora tse 24 tse latelang kamora ho ja bohobe hammoho le oli e nang le oleic acid e ngata, ha e bapisoa le bohobe bo neng bo na le tlase ().

Mafura a polyunsaturated

Polyunsaturated fatty acids (PUFAs) e na le litlamo tse peli kapa ho feta tse habeli.

Li ka aroloa ka lihlopha ho latela sebaka sa litlamo tse habeli. Tsena li kenyelletsa omega-3s le omega-6s.

Litlamo tsena tse habeli li etsa hore li-PUFA li tenyetsehe le ho fetoha metsi ho feta mafura.

Ka lehlakoreng le leng, le bona ba sekametse ho senyeheng hofeta.

Boithuto bo fumane hore mafura a omega-3 a ketane e telele a na le melemo ea ho ruruha, lefu la pelo, lefu la tsoekere, khatello ea maikutlo le maemo a mang a bophelo bo botle (,,,).

Le ha o hloka mafura a omega-6, a ka kenya letsoho ho ruruheng ho sa foleng haeba o ja haholo, haholo-holo haeba ho ja ha omega-3 PUFA ho le tlase (,,).

Mafura a Omega-6 a atile haholo lijong tsa matsatsing ana. Ka lehlakoreng le leng, mafura a omega-3 hangata a jeoa ka bongata bo bonyenyane haholo.

Hoa hlolla hore bafuputsi ba tlaleha hore lijo tsa batho tse iphetotseng li fane ka karolelano ea mafura a omega-6 le mafura a omega-3 lipakeng tsa 1 ho isa ho 1 le 4 ho isa ho 1.

Ka lehlakoreng le leng, ho hakanngoa hore batho ba bangata hona joale ba sebelisa mafura ana ka sekhahla sa 15-17: 1 (,).

Mafura a khotsofatsang

Li-fatty acid tse khotsofatsang (SFAs) ha li na litlamo tse habeli liketaneng tsa tsona tsa khabone, ka hona, ho boleloa hore likhabo "li tletse" ka hydrogen.

Li tsitsitse haholo maemong a phahameng a mocheso 'me ha ho na monyetla oa hore li senyehe nakong ea ho pheha ho feta mafura a polyunsaturated.

Ho ja SFA ho ka nyolla li-cholesterol tsa LDL (tse mpe) ho batho ba bang, leha sena se its'etleha ka karolo e itseng ea mafura a li-acid a jang. Hape hoa lokela ho hlokomeloa hore cholesterol ea HDL (e ntle) hangata e ea nyoloha hape ().

Ka kakaretso, lipatlisiso li bontša hore ts'ebeliso ea SFA e na le phello e sa nke lehlakore ho bophelo bo botle mme ha e bonahale e baka kapa e kenya letsoho ho lefu la pelo (,,).

Ebile, lijo tse ling tse nang le mafura a mangata li ka thusa bophelo bo botle ba 'mele.

Mohlala, liphuputso li bonts'a hore li-triglycerides tse mahareng tsa oli ea coconut le oli ea palema li ka matlafatsa sekhahla sa ts'oaetso le ho fokotsa ho kena ha khalori (,).

American Heart Association e khothaletsa hore ke 5-6% feela ea mafura a hau a lokelang ho khotsofatsoa. Ka mantsoe a mang, haeba u ja li-calories tse 2 000 ka letsatsi, u lokela ho ja li-gramme tse 13 tsa mafura a mangata ka letsatsi (24).

Mafura a Trans

Molek'huleng ea mafura, li-hydrogen li behiloe ka lehlakoreng le leng ho fapana le ka lehlakoreng le leng.

Palo e nyane ea mafura a fetisoang e hlaha ka tlhaho lebeseng le lijong tse ling tsa liphoofolo. Leha ho le joalo, ha ho letho la tlhaho ka mafura a fetisoang lijong tse sebelisitsoeng.

Mafura ana a fetisoang a hlahisoa ka ho eketsa haedrojene ho mafura a sa khotsofatsoang ho etsa sehlahisoa se sebetsang joalo ka mafura a mangata. Lilebole tsa metsoako hangata li li thathamisa e le mafura a "haidrojene".

Ho sebelisa mafura a trans ho ka baka mathata a mangata a bophelo bo botle. Mafura a maiketsetso a hokahane le ho ruruha, liphetoho tse sa pheleng tsa k'holeseterole, ts'ebeliso ea methapo e sa sebetseng, insulin ho hanyetsa, le mafura a mpeng a mangata (,,,,).

Lipatlisiso li hokahantse ho kenella ha mafura le kotsi e kholo ea lefu la pelo ().

Hangata mafura a Trans a fumanoa ka margarine le liphatlalatsong tse ling tse sebetsitsoeng. Baetsi ba lijo ka linako tse ling ba li kenya ho lihlahisoa tse pakiloeng, joalo ka li-crackers, ho thusa ho lelefatsa bophelo ba sethala.

Kakaretso: Mafura a arotsoe ka palo ea litlamo ka har'a khabone
liketane. Ntle le mafura a fetisoang, mafura a mangata a na le litlamorao tse ntle kapa tse sa nke lehlakore bophelong. Leha ho le joalo, karolelano ea omega-6 e phahameng ho isa ho omega-3 e ka baka mathata.

Ke mafura a makae a phetseng hantle ho jeoa ka letsatsi?

Palo e nepahetseng ea mafura eo u ka e jang e tla itšetleha ka litlhoko tsa hau tsa khalori bakeng sa tahlehelo ea boima ba 'mele kapa tlhokomelo. E tla ipapisa le mokhoa oa hau oa ho ja le phepo.

U ka sebelisa kalkulaator ho fumana hore na khalori ea hau e hloka ho theola boima ba 'mele kapa ho boloka boima ba' mele, bo tsejoang e le sepheo sa hau sa khalori ea letsatsi le letsatsi.

Lijo tse fokolang mafura

Lijo tse tloaelehileng tse nang le mafura a tlase li na le likarolo tse ka bang 30% - kapa tse tlase - tsa lik'halori tse tsoang mafura ().

Mehlala e seng mekae ea mafura a letsatsi le letsatsi a hlahisitsoeng bakeng sa phepo e fokolang ea mafura, a ipapisitse le lipheo tse fapaneng tsa likhalori:

• Lik'hilojule tse 1 500: hoo e ka bang ligrama tse 50 tsa mafura ka letsatsi
• Lik'hilojule tse 2 000: hoo e ka bang ligrama tse 67 tsa mafura ka letsatsi
• Lik'hilojule tse 2 500: hoo e ka bang ligrama tse 83 tsa mafura ka letsatsi

Boithuto bo bonts'a lijo tse nang le mafura a mangata, joalo ka carb e tlase le lijo tsa Mediterranean, li fana ka melemo e mengata ea bophelo bo botle mme e kanna ea ba khetho e ntle ho feta lijo tse fokolang tsa batho ba bang.

Mafura a mangata, carb e tlase kapa lijo tsa Ketogenic

Lijo tsa ketogenic:

• fokotsa carbs
• e fana ka protheine e itekanetseng
• e mafura haholo

Peresente ea lik'halori tse tsoang mafura e tla itšetleha ka hore na lijo tse nang le carb li tlase hakae, empa ka kakaretso e tla ba li-calories tse 75% (,,).

Mehlala e seng mekae ea mafura a letsatsi le letsatsi a mafura bakeng sa phepo e tlase ea carb kapa ketogenic, a ipapisitse le lipheo tse fapaneng tsa likhalori:

• Lik'hilojule tse 1 500: hoo e ka bang ligrama tse 83-125 tsa mafura ka letsatsi.
• Lik'hilojule tse 2 000: hoo e ka bang ligrama tse 111-167 tsa mafura ka letsatsi.
• Lik'hilojule tse 2 500: e ka bang ligrama tse 139-208 tsa mafura ka letsatsi.

Lijo tsa Mediterranean tse nang le mafura a itekanetseng

Lijo tsa Mediterranean li kenyelletsa mefuta e fapaneng ea lijo tsa limela le tsa liphoofolo joalo ka:

• litlhapi
• nama
• mahe
• lebese
• oli ea mohloaare e sa tsoaloang
• litholoana
• meroho
• limela tsa linaoa
• lithollo kaofela

Ka tloaelo e fana ka 35-40% ea likhalori tse tsoang mafura, ho kenyelletsa le mafura a mangata a monounsaturated a tsoang oli ea mohloaare.

Mehlala e seng mekae ea mafura a letsatsi le letsatsi a tlhahiso ea mafura a lijo tsa Mediterranean, a ipapisitse le lipheo tse fapaneng tsa likhalori:

• Lik'hilojule tse 1 500: hoo e ka bang ligrama tse 58-67 tsa mafura ka letsatsi
• Lik'hilojule tse 2 000: e ka bang ligrama tse 78–89 tsa mafura ka letsatsi
• Lik'hilojule tse 2 500: hoo e ka bang ligrama tse 97-111 tsa mafura ka letsatsi

Kakaretso: Ke mafura a makae ao u a jang ka letsatsi a lokelang ho ipapisa le mofuta oa lijo tseo u li latelang le litlhoko tsa hau tsa khalori bakeng sa boima ba 'mele kapa tlhokomelo.

Lijo tse nang le mafura a phetseng hantle

Ho sa tsotelehe mofuta oa lijo tseo u li latelang, ho bohlokoa ho fumana tekano ea mefuta e fapaneng ea mafura a phetseng hantle letsatsi le leng le le leng.

Ka lehlohonolo, lijo tse ngata tse monate li ka u fa mafura ao ua hlokang.

Le ha lijo tse ngata li na le motsoako oa mafura a fapaneng, tse ling li phahame haholo ka mefuta e meng.

Ka tlase ke mehlala ea lijo tse nang le mefuta e fapaneng ea mafura a phetseng hantle.

Mafura a monounsaturated

Mafura a monounsaturated a fumaneha lijong tse ngata tsa limela le tsa liphoofolo, empa lijo tse ling li ruile haholo.

Tsena li kenyelletsa:

• oli ea mohloaare
• mehloaare
• linate tsa macadamia
• lialmonde
• pecans
• makotomane
• lithunya
• matonkomane
• li-avocado
• fariki
• nama ea khomo

Lijo tsena kaofela li na le mafura a omega-6 polyunsaturated.

Mafura a polyunsaturated

Mafura a Omega-6 a teng lijong tse ngata tsa limela le tsa liphoofolo, ho kenyelletsa le tse boletsoeng kaholimo.

Leha ho le joalo, ho fumana mafura a omega-3 a lekaneng ho nka mosebetsi o mongata.

Lijo tse ruileng omega-3s li kenyelletsa:

• salemone
• litlhapi
• herring
• mackerel
• li-anchov
• peo ea chia
• limela tsa folaxe
• makotomane

Ke habohlokoa ho hlokomela hore lijo tsa limela, tse kang folaxe, li na le alpha-linolenic acid (ALA). Sena se ka fetohela ho eicosapentaenoic acid (EPA) le docosahexaenoic acid (DHA), e ka bang le melemo ea bophelo bo botle.

Leha ho le joalo, sekhahla sa phetoho ea ALA ho omega-3s EPA le DHA ha se hantle ().

Mafura a khotsofatsang

Lijo tse phetseng hantle tse nang le mafura a mangata li kenyelletsa:

• oli ea kokonate
• oli ea palema
• lebese le felletseng, joalo ka yogurt e mafura kaofela
• chisi ea mascarpone
• chisi ea cheddar
• nama ea konyana

Kakaretso: Khetha mefuta e fapaneng ea lijo tse phelisang hantle tse fanang ka mafura ho
le leng le le leng la lihlopha tse fapaneng letsatsi le leng le le leng, haholo mafura a omega-3.

Ntlha ea bohlokoa

Mafura a etsa mesebetsi e mengata ea bohlokoa, hammoho le ho etsa hore lijo li latsoehe hantle le ho u thusa hore u ikutloe u khotsofetse.

Ka lehlohonolo, mefuta e mengata ea ho ja mafura e hlile e nkuoa e phetse hantle.

Ho ja bongata bo nepahetseng le mefuta e nepahetseng ea mafura ho ka nka nako e telele ho fokotsa kotsi ea mafu le ho matlafatsa bophelo ba hau ka kakaretso.