Mafura a sa tsitsitsoeng a boetse a tsejoa e le "oli ea hau e ntle" kaha a ka ba le phello e ntle pelong ea pelo ea hau. Le hoja mekhoa eo e amang lipids ka eona e sa tsejoe ka botlalo, liphuputso li bontšitse hore mafura a saaturated a ka kokobetsa li - cholesterol tsa LDL ka boikokobetso 'me a eketsa litheolelo tsa hau tsa HDL tsa k'holeseterole. Lihlahisoa tse ling tsa polyunsaturated, tse kang omega-3 fatty acids, li ka boela tsa thusa ho theola mahlakore a hau a triglyceride .
Le hoja ho na le li-supplement tse ngata tse nang le mafura a saaturated, a kang cod ea oli ea mafura le oli ea tlhapi, ho fumana mafura a saaturated lijong ho ka boela ha fana ka limatlafatsi tse ling tse nang le pelo ha u ja. Litaelo tsa morao-rao tsa mefuta ea lijo li khothalletsa hore 25 ho ea ho 35 lekholong ea lijo tsa hau tsa letsatsi le letsatsi li tsoe mafura, ka mafura a saaturated a nang le boholo ba mafura a jeoang ke lijo tsa hau.
Haeba o batla ho kenyelletsa mafura a saaturated ha u ja, o lokela ho etsa bonnete ba hore lijo tsena li nkela lijo tse ling tse ntseng li ja lijong tse ngata tse ngata-ho e-na le ho li eketsa. Ho seng joalo, u ka 'na ua ipeha kotsing ea ho fumana boima' me ua eketsa litekanyetso tsa lipilisi.
Lijo Tse Phahameng Mafura a sa Tšoaneng
- Litholoana : Monate ona o monate o tletse mafura a monounsaturated. Likokoana-hloko li ka kenngoa mefuteng e mengata ea lijo tse jang tsa hau - e le ho hasana ka sandwich kapa ho tšela sopho ea hau eo ue ratang, salate kapa kamohelo.
- Mehloaare: E motala, e ntšo, Kalamata - lifate tsa mohloaare ha li monate feela, li boetse li phahame mafura a monounsaturated. Ho sa tsotellehe hore na u arohile kapa u se sebelisa kaofela, ho na le menyetla e mengata ea ho eketsa mehloaare lijo tsa hau tsa k'holeseterole.
- Linate: Lijo tsena tse monate li phahame lifuteng tse peli tsa polyunsaturated le mafura a monounsaturated. Li-walnuts li atisa ho feta lihlahisoa tse ngata tsa polyunsaturated ha li bapisoa le linate tse ling, athe pistachios, lialmonde le li-pecans li phahame ka mafura a monounsaturated. Linate li boetse li phahame litsong tse ling tse phetseng hantle, tse kang fiber, phytosterol, vithamine, diminerale le liprotheine. Linate li boetse li na le mekhoa e mengata haholo 'me li kenyelelitsoe ho lijo tsa hau ka litsela tse' maloa. Manate a seng makae a ka etsa sesebelisoa se khotsofatsang, kapa a kenyelletsoa salate.
- Litlhapi tse mafura : Hangata litlhapi li khotsofetse ebile li ntle ho kenyeletsa lijo tsa hau tse fokolang lipilisi. Leha ho le joalo, litlhapi tse ling li phahame mafura a omega-3, mofuta oa mafura a mafura a polyunsaturated. Litlhapi sehlopheng sena li kenyeletsa saalmon, mackerel, herring, tuna le anchovy. Haeba u kenyelletsa mofuta ona oa litlhapi tseo u li jang, o ka o boloka o phetse hantle-pelo ka ho ja, ho baka kapa ho senya. Leha ho le joalo, o lokela ho qoba ho tsuba litlhapi, kaha sena se ka kenyelletsa lik'hilojule le li- trans fatse tse sa pheleng lijong tsa hau.
- Oli e 'ngoe : Oli e ka sebelisoa ho pata, ho apara le ho lokisetsa thepa eo ue ratang haholo kapa e phehiloeng. Haeba u latela lijo tse fokolang fatše, o ka tlosa botoro kapa margarine bakeng sa oli e phahameng mafura a sa tsitsitsoeng. Oli ena e kenyelletsa oli ea mohloaare, canola, meroho, sesepa, poone le oli ea soya.
- Peō : Ntle le linate, lipeo li ka boela tsa etsa li-snack tse ntle tse tlatsitseng fiber, liprotheine le mafura a saatureng. Semela ea Sesame e phahame mafura a monounsaturated, athe mokopu, soneblomo, folaxe le lipeo tsa chia li phahame ka mafura a polyunsaturated. Peo e ka kenyelletsoa mahlakoreng a hau, ka granola ea hau, kapa e le sekoti sa salate ea hau. Leha ho le joalo, o lokela ho lebela metsi a letsoai - kaha lipeo tse ling li ka 'na tsa lokisoa ka letsoai le leholo.
Hape ho na le lijo tse ngata tse lokiselitsoeng ho rekisoa tse ka 'nang tsa e-na le mafura a monounsaturated le polyunsaturated. Ho netefatsa hore na lijo tseo u li ratang li phahame mafura a sa tsitsitseng, o lokela ho hlahloba mangolo a hau a lijo tlas'a Total Fat content.
> Mehloli:
Rolfes SR, Whitney E. Tlhaloso ea phepo e nepahetseng, la 14th, 2015.
Lefapha la Bophelo la US le Lefapha la Botho le Lefapha la Temo la United States. (2015). Tataiso ea lijo bakeng sa Maamerika. E khutlisitsoe ho http://health.gov/dietaryguidelines/2015/guidelines/executive-summary/.