Na oli ea mohloaare e khothalletsa ho theola boima ba 'mele?

Litaba

• E na le metsoako e ka khothalletsang tahlehelo ea boima ba 'mele
• Mokhoa oa ho sebelisa oli ea mohloaare bakeng sa boima ba 'mele
• Ntlha ea bohlokoa

Oli ea mohloaare e etsoa ka ho sila mehloaare le ho ntša oli eo batho ba bangata ba thabelang ho e pheha, ho fafatsa ka pizza, pasta le salate, kapa ho e sebelisa e le bohobe ba bohobe.

Melemo e meng e tsebahalang haholo ea ho ja oli ea mohloaare e kenyelletsa matla a eona a ho fokotsa ho ruruha, ho ts'ehetsa bophelo bo botle ba pelo le khatello e tlase ea mali. E kanna ea ba ea ba le litlamorao tse ka bang teng tsa anticancer mme ea sireletsa bophelo ba boko (,,,).

Sengoliloeng sena se lekola hore na oli ea mohloaare e ka sebelisoa ho khothaletsa ho theola boima ba 'mele.

E na le metsoako e ka khothalletsang tahlehelo ea boima ba 'mele

Melemo e mengata ea oli ea mohloaare e 'nile ea bonoa maemong a ho latela lijo tsa Mediterranean.

Mokhoa ona oa ho ja o tšoauoa ka tšebeliso e phahameng ea litholoana, meroho, lithollo kaofela, litapole, linaoa, linate le lipeo. Le ha lijo hangata li kenyelletsa litlhapi, mohloli o moholo oa mafura ke oli ea mohloaare, hape e fokotsa nama e khubelu le lipompong (,,).

Oli ea mohloaare e na le monounsaturated fatty acids (MUFAs), e nang le khokahano e le 'ngoe ea khabone e sa ts'ebetsong lik'hemik'hale tsa tsona. Li-MUFA hangata li na le metsi mochesong oa kamore.

Phuputso e 'ngoe ea khale ea libeke tse 4 e fumane banna ba nang le botenya kapa botenya haholo ba fetotseng mafura a mangata ka mafura a monounsaturated lijong tsa bona ba na le tahlehelo e nyane empa e le ea bohlokoa, ha e bapisoa le phepo e nang le mafura a mangata, leha ho se phetoho e kholo mafung kapa khalori e kenang ( ).

Patlisiso ea morao-rao e lumela hore mafura a nang le mafura a mangata a ka ba molemo ho feta mafura a mangata ha ho tluoa tlhokomelong ea boima ba 'mele ().

Lijo tse nang le mafura a monounsaturated le tsona li bontšitsoe ho thibela boima ba 'mele le ho bokella mafura lithutong tsa liphoofolo (,).

Ntle le moo, oli ea mohloaare ke mohloli o enneng oa li-chain-triglycerides (MCTs), tse ithutileng nako e telele bakeng sa bokhoni ba tsona ba ho bapala karolo ea ho fokotsa boima ba 'mele le ho bo boloka (,,).

Li-MCT ke li-triglycerides tse nang le mafura a acid a nang le liathomo tsa carbon tse 6-12. Li robehile kapele 'me li monye sebete sa hao, moo li ka sebelisoang bakeng sa matla.

Le ha lithuto tse ling li fumane litlamorao tse ntle tsa li-MCT mabapi le tahlehelo ea boima ba 'mele, tse ling ha lia fumana letho.

Leha ho le joalo, phuputso e 'ngoe e bapisitse li-MCT le li-triglycerides tse telele, ho fumana hore li-MCT li hlahisitse tlhahiso e kholo ea lihormone tse laolang takatso ea lijo tse kang peptide YY, e khothalletsang maikutlo a botlalo ().

Liphuputso tse ling li bonts'a hore li-MCT li ka khothaletsa ho theola boima ba 'mele ka ho eketsa khalori le ho chesa mafura' meleng (,).

Oli ea mohloaare ke mohloli o motle oa monounsaturated fatty acids le triglycerides e mahareng, tseo ka bobeli li bonts'itsoeng li fana ka melemo e ka bang teng ha li kenyelelitsoe lijong tsa tahlehelo ea boima ba 'mele.

Mokhoa oa ho sebelisa oli ea mohloaare bakeng sa boima ba 'mele

Oli ea mohloaare e ka ba molemo bakeng sa ho theola boima ba 'mele, empa e bonahala e le molemo haholo ha e sebelisoa ka litsela tse itseng le ka bongata.

Le ha batho ba bang ba bolela hore ho sililoa ka oli ea mohloaare ho ka thusa ho khothaletsa ho theola boima ba 'mele, ha ho na lipatlisiso tse tšehetsang mohopolo ona. Ho boletse joalo, liphuputso li fumane hore ho sililoa ho joalo ho ka thusa masea a tlang pele ho nako ho ba le boima ba 'mele ().

Taba e 'ngoe e tsebahalang ke hore motsoako oa oli ea mohloaare le lero la lemone o ka khothaletsa ho theola boima ba' mele ka potlako. Leha ho le joalo, hona ho ka etsahala hobane hangata e sebelisoa e le tlhoekiso eo hangata e hlahisang khalori e tlase haholo mme ka lebaka leo ho lahleheloa ke mafura le mesifa ().

Leha ho le joalo, oli ea mohloaare e kenyellelitsoeng lijong tse phetseng hantle ka kakaretso ke pale e fapaneng.

Ho na le likhalori tse 119 le ligrama tse 13.5 tsa mafura ka khaba e le 1 (15 mL) ea oli ea mohloaare. Sena se ka eketsa ka potlako lijo tse thibetsoeng ka likhalori, ka hona ho molemo ho kenyelletsa oli ea mohloaare ka bongata e le hore e se khothaletse ho nona ().

Tlhahlobo e le 'ngoe e hlophisitsoeng ea lithuto tse 11 tse laoloang ka tatellano li fumane hore ho latela lijo tse matlafalitsoeng ke oli ea mohloaare bonyane libeke tse 12 ho fokolitse boima ho feta ho latela lijo tsa taolo ().

Oli ea mohloaare e ka sebelisoa e le ho apesa salate, e kopantsoe le pasta kapa sopho, e tšeloa ka pizza kapa meroho, kapa ea kenyelletsoa thepa e besitsoeng.

Le ha oli ea mohloaare e ka ba molemo molemong oa ho theola boima ba 'mele ha e jeoa ka bongata, hlakola lipolelo tsa hore ho sililoa le li-detoxes ke tharollo ea nako e telele.

Ntlha ea bohlokoa

Oli ea mohloaare ke mohloli o phetseng hantle oa mafura a monounsaturated le triglycerides e mahareng, tseo ka bobeli li bonts'itsoeng li fana ka melemo e ka bang teng bakeng sa ho theola boima ba 'mele.

Le ha ho na le lipolelo tsa hore oli ea mohloaare e ka sebelisoa e le oli ea ho silila kapa bakeng sa detox, mokhoa o sebetsang haholo oa ho sebelisa oli ea mohloaare bakeng sa ho theola boima ba 'mele ke ho e kenyelletsa lijong tsa hau tse phetseng hantle e le mohloli o ka sehloohong oa mafura.

Hopola hore phepelo e nyane ea oli ea mohloaare e ka fana ka palo e kholo ea likhalori le mafura lijong tsa hau. Kahoo, e lokela ho sebelisoa ka bongata bo lekanyelitsoeng. Oli ea mohloaare e sebelisoang e le karolo ea lijo tse thehiloeng lijong joalo ka lijo tsa Mediterranean e ka fana ka molemo o moholohali nako e telele.