Ho na le likarolo tse peli tsa mafura: lihlahisoa tse ngata tse tletseng le tse sa tsitsitsoeng. Lihlahisoa tse khotsofatsang li ka ama likarolo tse ling tsa boemo ba hau ba molomo 'me li ka eketsa kotsi ea lefu la pelo - haholo-holo ha u ja lijo tse ngata tse ngata. Ka lehlakoreng le leng, mafura a unsaturated a ka ba le phello e ntle pelong ea pelo - le boemo ba hau ba lipid.
Mafura a sa tsitsitsoeng a fapane le mafura a mangata ka hore a na le maqhama a mabeli kae-kae lik'hemik'hale tsa 'ona, e leng se etsang hore e be bulkier ha a sebelisana le limolek'hule tse ling tse sa saleng. Sena se etsa hore mafura ana a be le metsi a mangata mocheso.
Mafuta a mangata a saaturated a na le mefuta e sa tšoaneng ea oli ea ho pheha le lijo tse ling. Lihlahisoa tsena kaofela li bitsoa "lihlahisoa tse phetseng hantle" hobane ha li bonahale eka li khothalletsa ho thehoa ha atherosclerosis, letlapa la waxy le ka hlahang methapong. Ho na le mefuta e 'meli ea mafura a saaturated: mafura a monounsaturated le mafura a polyunsaturated. Le hoja li fapane hanyenyane le lijo tseo li leng ho tsona, ho akarelletsa le mefuta e 'meli ea mafura a ho ja ha hao ho ka thusa ho ntlafatsa bophelo ba hao ba bophelo le boemo ba hau ba lipid.
Mafura a Monounsaturated
Mafura a monounsaturated a na le khokahano e le 'ngoe feela ea limolek'hule tsa bona. Ho na le lijo tse 'maloa tse phetseng hantle tse nang le mafura a monounsaturated, ho kenyelletsa:
- Lioli tse ling tse phehang - tse kang oli ea mohloaare, oli ea sesame le oli ea canola
- Peanut butter
- Linate tse ling - tse kang linate le li-cashews
- Lipontšo
- Mehloaare
- Peo ea Sesame
- Tse ling tse phelang hantle li jaleha tse ngotsoeng "oleic e phahameng"
Mafura a Polyunsaturated
Mafura a Polyunsaturated a fapane le mafura a monounsaturated ka hore a na le maqhama a fetang a mabeli a libopeho.
Lijo tse nang le mafura a polyunsaturated li kenyelletsa:
- Peo e meng - e kang peo ea soneblomo le peo ea mokopu
- Lisebelisoa tse ling tsa ho pheha - tse akarelletsang oli ea poone, oli e sa chesang le oli ea soya
- Linate tse ling - tse kang linate tsa phaene le walnuts
Mofuta o itseng oa mafura a polyunsaturated, mafura a omega-3, a 'nile a ithutoa ka ho khetheha mabapi le phello ea bona bophelong bo botle ba' mele le bokhoni ba bona ba ho fokotsa lipilisi. Liphuputso li bontšitse hore mafura a omega-3 a ka fokotsa maemo a triglyceride 'me a eketsa litekanyetso tsa HDL hanyenyane. Lijo tse latelang li na le mofuta ona o khethehileng oa mafura a polyunsaturated:
- Litlhapi tse mafura - ho akarelletsa le saalmon, mackerel, herring le tuna
- Peo e meng - e kang peo ea foxxe le peo ea chia
- Li-walnuts
- Algae
Ke Mefuta Efe eo U Lokelang ho e Sebelisa?
Ho sa tsotellehe phapang e fokolang ea lik'hemik'hale tsa tsona, mefuta e 'meli ea mafura a saaturated e' nile ea amahanngoa le ho khothalletsa bophelo bo botle ba pelo ka ho ntlafatsa boemo ba hau ba lipilisi, ho akarelletsa le ho eketsa k'holeseterole ea HDL ka mokhoa o itekanetseng le ho thusa ho theola LDL cholesterol le litekanyetso tsa triglyceride. Liphuputso li bontšitse hore ho nkela fatše mafura le li- trans mafura a mangata ka lijo tse nang le mafura a monounsaturated le polyunsaturated, li ka u thusa ho u sireletsa khahlanong le lefu la pelo. Ho na le bopaki bo eketsehileng mabapi le sena ka mafura a polyunsaturated ho feta mafura a monounsaturated.
Ka lebaka la sena, American Heart Association e khothalletsa hore u nkele lijo tsa hau lijong tse nang le mafura a mangata le li-trans tsa lijo tse nang le mafura a mangata a monounsaturated le a polyunsaturated - ho akarelletsa le lijo tse kang mafura a mafura, linate, lipeo le oli. Ho ja ha mafura ha hoa lokela hore ho na le tse fetang pakeng tsa 25 le 35% ea lik'hilojule tsohle tseo u li jang letsatsi ka leng.
Le hoja lijo tse mafura a monounsaturated le tse tletseng li na le pelo e phetseng hantle, ha ua lokela ho ea ho tsona ha u li ja. Lihlahisoa tsa bona tsa calori li sa ntsane li le hodimo 'me li ka fetela lik'halori ho lijo tsa hau ha u ja lijo tse ngata haholo.
Lisebelisoa:
Tlaleho ea boraro ea Lenaneo la Thuto ea Cholesterol ea National (NCEP) Lekala la Boiphihlelo ho Tseba, ho Hlahloba le ho Phekoloa ha Li-Cholesterol Tse Phahameng ka ho Fetisisa (PDF), July 2004, Mekhatlo ea Sechaba ea Bophelo: National Heart, Lung, le Blood Institute.
Whitney EN le SR Rolfes. Ho utloisisa phepo e nepahetseng, tse 14. Khatiso ea Wadsworth 2015.
Mokhatlo oa lipelo tsa Amerika: Tsebang Mafura a Hao. Khokahano: http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Know-Your-Fats_UCM_305628_Article.jsp#.V0e9spErKM8.