Na botoro e mpe ho uena, kapa e ntle?

Litaba

• Botoro ke eng?
• Phepo ea botoro
• Mohloli o motle oa conjugated linoleic acid
• E na le butyrate
• E na le mafura a mangata
• Lik'halori tse phahameng
• Phuputso e reng?
• U ka ja botoro bo bokae?
• Ntlha ea bohlokoa

Butter esale e le taba ea ngangisano lefatšeng la phepo.

Le ha ba bang ba re e fokotsa li-cholesterol mme e koala methapo ea hau, ba bang ba re e ka ba tlatsetso e matlafatsang le e monate ho seo o se jang.

Ka lehlohonolo, ho entsoe lipatlisiso tse ngata lilemong tsa morao tjena ho lekola litlamorao tsa botoro bo botle ba 'mele.

Sengoliloeng sena se shebisisa botoro le hore na se setle kapa se sebe bophelong ba hau.

Botoro ke eng?

Butter ke sehlahisoa sa lebese se entsoeng ka ho qhekella lebese, mohato o arolang mafura a tiileng ho metsi, a tsejoang ka hore ke lebese.

Le ha botoro e entsoe ka lebese la liphoofolo tse ling tse anyesang joalo ka linku, lipoli le nare, sengoloa sena se shebile haholo botoro e entsoeng ka lebese la khomo.

Ho na le mefuta e mengata e fapaneng ea botoro, ho kenyeletsoa botoro e letsoai, e sa tšeloang letsoai, e fepehileng le e hlakisitsoeng - e 'ngoe le e' ngoe ea tsona e fapana ho latela mefuta ea tsona le mokhoa oa tlhahiso.

Ka lebaka la mafura a eona a mangata, botoro e na le tatso e ngata ebile e boreleli.

E sebetsa hantle haholo bakeng sa ho pheha ka mocheso o phahameng joalo ka ho sesa le pan-frying mme e ka thusa ho thibela ho khomarela ha o ntse o eketsa tatso.

Butter e boetse e sebelisoa haholo ho baka ho eketsa mokhabiso le bophahamo ba thepa e besitsoeng le li-dessert.

Hape, e ka hasana ka bohobe, meroho e halikiloeng, lijana tsa pasta, le tse ling tse ngata.

Butter ke sehlahisoa sa lebese seo ka tloaelo se entsoeng ka lebese la khomo, leha mefuta e mengata e fapaneng e fumaneha. E sebelisoa ho pheheng le ho baka 'me e ka eketsoa lijaneng tse ngata tse fapaneng.

Phepo ea botoro

Khaba e le 'ngoe (ligrama tse 14) ea botoro e fana ka limatlafatsi tse latelang ():

• Lik'halori: 102
• Kakaretso ea mafura: 11.5 dikgerama
• Vithamine A: 11% ea Reference Daily Intake (RDI)
• Vithamine E: 2% ea RDI
• Vithamine B12: 1% ea RDI
• Vithamine K: 1% ea RDI

Le ha botoro e na le lik'hilojule tse ngata le mafura, e na le limatlafatsi tse fapaneng tsa bohlokoa.

Mohlala, ke mohloli o motle oa vithamine A, vithamine e qhibilihang mafura e hlokahalang bakeng sa bophelo bo botle ba letlalo, boits'ireletso ba mmele le pono e phetseng hantle ().

E boetse e na le vithamine E, e ts'ehetsang bophelo ba pelo mme e sebetsa e le antioxidant ho sireletsa lisele tsa hau khahlano le tšenyo e bakiloeng ke limolek'hule tse bitsoang li-radicals tsa mahala.

Ho feta moo, botoro e na le limatlafatsi tse ling tse nyane haholo, ho kenyelletsa riboflavin, niacin, calcium le phosphorus.

Butter e na le lik'hilojule le mafura a mangata empa e boetse e na le limatlafatsi tse 'maloa tsa bohlokoa, ho kenyeletsoa livithamini A le E.

Mohloli o motle oa conjugated linoleic acid

Butter ke mohloli o motle oa conjugated linoleic acid (CLA) - mofuta oa mafura a fumanoang nameng le lihlahisoa tsa lebese. CLA e hokahantsoe le melemo e khahlisang ea bophelo bo botle.

Liphuputso tsa li-test-tube li bonts'a hore CLA e kanna ea ba le thepa ea li-anticancer mme e ka thusa ho fokotsa kholo ea sefuba, mala, mala, mala, prostate le mofetše oa sebete (,).

Phuputso e 'ngoe e fana ka maikutlo a hore ho tlatselletsa le CLA ho ka fokotsa mafura a' mele ho thusa ho laola boima ba 'mele (,).

Ho ea ka phuputso e le 'ngoe ea likhoeli tse 24, ho sebelisa ligrama tse 3.4 tsa CLA ka letsatsi ho fokotse mafura a' mele ho batho ba baholo ba 134 ba nonneng haholo.

E kanna ea thusa ho ntlafatsa ts'ebetso ea 'mele ea ho itšireletsa mafung le ho fokotsa matšoao a ho ruruha ho ts'ehetsa bophelo bo botle ba' mele (,).

Mohlala, phuputso ho banna ba 23 e bontšitse hore ho nka ligrama tse 5.6 tsa CLA bakeng sa libeke tse 2 ho theositse maemo a liprotheine tse 'maloa tse amehang ho ruruheng, ho kenyeletsoa hlahala necrosis factor le protheine ea C-reactive ().

Hopola hore lipatlisiso tse fumanehang ka bongata li sebelisoa ka mefuta ea CLA e tlatsitsoeng haholo ka mokhoa oa tlatsetso ho fapana le palo e fumanoeng ka boholo ba botoro bo tloaelehileng.

Ho hlokahala lithuto tse ling ho utloisisa hore na CLA e ka ama bophelo bo botle joang ha e jeoa ka bongata bo tsoang lijong.

Butter e na le CLA, mofuta oa mafura a ka bang le thepa ea ho loants'a mofets'e, a thusa ho fokotsa mafura a 'mele le ho ntlafatsa ts'ebetso ea' mele ea ho itšireletsa mafung.

E na le butyrate

Butter e na le butyrate e ngata, mofuta oa asiti e khuts'oane ea mafura e amanang le melemo e 'maloa.

Butyrate e boetse e hlahisoa ke libaktheria tse molemo ka mpeng ea hau mme e sebelisoa e le mohloli oa matla bakeng sa lisele tse ka maleng a hao ().

E ka khothaletsa bophelo bo botle ba tšilo ea lijo ka ho fokotsa ho ruruha ha mala le ho ts'ehetsa tšebeliso ea maro le li-electrolyte ho khothaletsa khafetsa le botsitso ba elektrolyte ().

Ntle le moo, e ka thusa ho phekola mala a halefisang (IBS), boemo bo khetholloang ke matšoao a kang bohloko ba mpeng, ho ruruha, ho sokela le lets'ollo ().

Ka lebaka la thepa ea eona e khahlanong le ho ruruha, lipatlisiso tse ling li bontša hore butyrate e ka ba molemo ho phekoleng lefu la Crohn (,).

Ho ea ka lithuto tse ling tsa liphoofolo, butyrate e kanna ea ntlafatsa kutloisiso ea insulin, ea matlafatsa metabolism, le ea fokotsa tlhahiso ea lisele tsa mafura ho ts'ehetsa taolo ea boima ba 'mele (,).

Leha ho le joalo, lithuto tsena li ne li etsoa ho sebelisoa litekanyo tse ngata tsa butyrate. Ho hlokahala lithuto tse ling ho lekola hore na butyrate e fumanoang ka boholo ba botoro bo tloaelehileng e ka ama bophelo bo botle joang bathong.

Butter e na le butyrate, mofuta oa mafura a ka ntlafatsang bophelo ba tšilo ea lijo, a fokotsa ho ruruha le ho ts'ehetsa taolo ea boima ho latela lithuto tsa batho le tsa liphoofolo.

E na le mafura a mangata

Butter e na le mafura a mangata, e leng mofuta oa mafura a fumanoang lijong tse kenyeletsang nama le lihlahisoa tsa lebese.

Ebile, hoo e ka bang 63% ea mafura a botoro ke mafura a mangata, ha mafura a monounsaturated le polyunsaturated a etsa 26% le 4% ea mafura kaofela, ka ho latellana ().

Ho tloha khale, mafura a mangata ho ne ho lumeloa hore ke mafura a sa pheleng hantle, a koalang methapo, a nahanoang hore a ka senya bophelo ba pelo.

Leha ho le joalo, lipatlisiso tsa morao-rao ha li fumane khokahano lipakeng tsa ho ja mafura a mangata le kotsi e eketsehileng ea lefu la pelo kapa ho bolaoa ke lefu la pelo (,).

Leha ho le joalo, mafura a mangata a lokela ho kopanngoa le mafura a mang a fapaneng a phetseng hantle e le karolo ea phepo e nepahetseng.

Ebile, tlhahlobo e le ngoe ea lithuto tse 15 e hlokometse hore ho tlosa mafura a mangata lijong le mafura a polyunsaturated ho ne ho amahanngoa le kotsi e tlase ea 27% ea liketsahalo tsa pelo, e leng liketsahalo tse bakang tšenyo pelong ea hau ().

Ho latela Dietary Guidelines tsa Ma-Amerika tsa morao-rao, ho kgothaletswa ho lekanyetsa ho ja mafura a mangata ho feta tlase ho 10% ea li-calories tsa hau tsa letsatsi le letsatsi ().

Sena se bolela hore botoro e ka natefeloa ka tekano empa e lokela ho kopanngoa le mafura a mang a phetseng hantle a tsoang lijong tse kang linate, lipeo, oli ea mohloaare le tlhapi e mafura.

Ho feta moo, mafura a tletseng joaloka botoro a bohlokoa haholo bakeng sa ho pheha ka mocheso o phahameng kaha a hanyetsa ho kena moea 'me a na le mosi o phahameng. Sena se ka thusa ho thibela ho aha li-radicals tse kotsi ha u pheha ().

Butter e na le mafura a mangata. Le hoja mafura a mangata a ke ke a amahanngoa le kotsi e kholo ea lefu la pelo, ho e nkela mafura a polyunsaturated ho amahanngoa le kotsi e tlase ea liketsahalo tsa pelo.

Lik'halori tse phahameng

Butter e na le lik'hilojule tse ngata - e paka likhalori tse ka bang 102 ho khaba e 'ngoe le e' ngoe (ligrama tse 14) ().

Le ha sena se nepahetse ka teka-tekano, ho se fetela holimo ho ka baka likhalori tse eketsehileng kapele.

Haeba u sa etse liphetoho tse ling tsa lijo ho ikarabella bakeng sa likhalori tsena tse ngata, e ka kenya letsoho ho nona kamora nako.

Khopolo-taba, ho eketsa e le 'ngoe feela ka letsatsi lijong tsa hau ntle le ho etsa liphetoho tse ling ho ka lebisa ho boima ba boima ba lik'hilograma tse ka bang 10 nakong ea selemo.

Ka hona, ho molemo ho natefeloa ke botoro ka ho lekanyetsa le ho e fapanya bakeng sa mafura a mang lijong tsa hau ho boloka khalori ea hau e le taolong.

Butter e na le lik'hilojule tse ngata, tse ka tlatsetsang ho nona ha li jeoa ka bongata.

Phuputso e reng?

Leha e na le botumo ba nako e telele e le sejo se sa pheleng hantle, lipatlisiso tse ngata li bonts'a hore botoro e ka kenyeletsoa tekanyong e le karolo ea phepo e nepahetseng mme e kanna ea amahanngoa le melemo e 'maloa ea bophelo bo botle.

Mohlala, tlhahlobo e le 'ngoe ea lithuto tse 16 e fumane hore phepelo e phahameng ea lijo tsa lebese tse nang le mafura a mangata joalo ka botoro e ne e tlameletsoe ho fokotsa kotsi ea botenya ().

Tlhahlobo e 'ngoe e kholo ho batho ba fetang 630,000 e tlalehile hore phepelo e' ngoe le e 'ngoe ea botoro e amahanngoa le kotsi e tlase ea 4% ea mofuta oa 2 lefu la tsoekere ().

Eseng hoo feela, empa lipatlisiso tse ling li bonts'a hore ho ja lijo tse nang le lebese tse itekanetseng joalo ka botoro ho ka hokahanngoa le kotsi e tlase ea tlhaselo ea pelo le stroke le (,).

Leha ho le joalo, liphuputso tse ling li bontša hore ho ja botoro ho ka hlaha le litlamorao tse mpe bophelong.

Mohlala, phuputso e le 'ngoe ea libeke tse 5 ho batho ba 47 e fumane hore ho noa botoro ka mokhoa o itekanetseng ho ekelitse lisosa tsa kotsi ea lefu la pelo, ho kenyelletsa le cholesterol e felletseng le LDL (mpe), ha e bapisoa le oli ea mohloaare ().

Ka mokhoa o ts'oanang, phuputso e 'ngoe e tlalehile hore ho ja ligrama tse 50 tsa botoro letsatsi le letsatsi bakeng sa libeke tse 4 ho ekelitse cholesterol ea LDL (bad) ho batho ba baholo ba 91 ().

Ho phaella moo, botoro e na le lik'hilojule tse ngata le mafura a mangata, kahoo ho bohlokoa ho boloka phepo ea hau le ho thabela mafura a mang a phetseng hantle.

Liphuputso tse ling li hlokahala ho fumana hore na ho noa botoro khafetsa ho ka ama bophelo ba hau ka kakaretso joang.

U ka ja botoro bo bokae?

Ho kgothaletswa ho lekanyetsa mafura a hau a mangata ho feta tlase ho 10% ea likhalori tsa hau tsa letsatsi le letsatsi ().

Mohlala, haeba u ja lik'hilojule tse 2 000 ka letsatsi, sena se ka lekana le ligrama tse ka bang 22 tsa mafura a mangata - kapa likhaba tse ka bang 3 tsa likhaba (42 dikgerama) tsa botoro ().

Ka hona, ho molemo ho khomarela likhaba tse 1-2 tsa likhaba (ligrama tse 14-28) ka letsatsi, ho kopantsoe le mafura a mang a phetseng hantle joalo ka oli ea mohloaare, linate, lipeo, oli ea coconut, li-avocado le litlhapi tse mafura.

Ho natefeloa ke botoro ka tekano ho ka amahanngoa le kotsi e tlase ea botenya, lefu la tsoekere le mathata a pelo. Leha ho le joalo, e lokela ho natefeloa hammoho le mafura a mang a phetseng hantle e le karolo ea phepo e nepahetseng.

Ntlha ea bohlokoa

Butter e na le limatlafatsi tse ngata le metsoako e metle joaloka butyrate le conjugated linoleic acid.

Lihlahisoa tsa lebese tse nang le mafura a mangata joalo ka botoro li hokahantsoe le kotsi e fokotsehileng ea botenya, lefu la tsoekere le mathata a pelo.

Leha ho le joalo, botoro e na le lik'hilojule tse ngata le mafura a mangata 'me e lokela ho natefeloa ka tekano. Ho molemo ho e ja hammoho le motsoako oa mafura a phetseng hantle joaloka oli ea mohloaare, avocado, linate, lipeo le litlhapi tse mafura.