John Myers
Linoleic acid ke e 'ngoe ea omega-6 fatty acids eo re lokelang ho e ja letsatsi le leng le le leng. Empa ke hobane'ng ha ho le joalo 'me ke eng e lokelang ho nahanoa?
Linoleic acid ke eng, 'me e sebetsa joang?
Mafura ha a na botumo bo botle ka ho fetisisa phepong, empa a bohlokoa 'meleng. Batho ba bangata ba utloile lentsoe "Omega 3" mme ba le amahanya le thepa e ntle. Ha e le hantle, li-polyunsaturated fatty acids li kenya letsoho ho boloka bophelo bo botle ba rona 'me Mokhatlo oa Jeremane oa Nutrition (DGE) o khothalletsa ho netefatsa hore ho na le litlolo tse lekaneng tsa omega-3. 'Mele ha o khone ho hlahisa linoleic acid e le omega-6 fatty acid, kahoo e lokela ho ba karolo ea lijo. Chelete e nepahetseng e phetha karolo ea bohlokoa phellong ea linoleic acid. Ho latela DGE, karo-karolelano ea omega-6 ho omega-3 fatty acids e lokela ho ba 5:1.
Lijo tse nang le linoleic acid: ho na le ho hongata ho kae?
E le hore linoleic acid e phele hantle, ho molemo hore u se ke ua sebelisa karolo ea 2.5 lekholong ea matla a letsatsi le letsatsi ka mokhoa oa acid ena e mafura, ho latela tlhahiso ea DGE. Haholo-holo e fumanoa oli ea meroho e kang oli ea soya, oli ea soneblomo le oli ea poone, ka linate le lisosejeng tse mafura kapa nama e mafura. Conjugated linoleic acid, e fapaneng hanyane ka lik'hemik'hale, e fumanoa lebeseng le lihlahisoa tsa lebese, botoro le nama ea khomo. E fanoa ka li-supplement tsa lijo 'me ho boleloa hore e thusa ho theola boima ba' mele. Phello ena ha e so pakoe ka mahlale mme DGE e eletsa khahlano le ho noa li-supplement tse joalo.
E bonolo empa e sebetsa hantle: sebelisa oli e fapaneng ea meroho
Ho molemo hore u se ke ua kopanya lintho le ho qala ho arola lijo tse nang le mafura a mangata ho latela litaba tsa tsona tsa linoleic acid le tekanyo e nepahetseng ea mafura a mafura. Ba jang lijo tse leka-lekaneng le tse sa tšoaneng hangata ba ka lehlakoreng le sireletsehileng. Haeba u sebelisa lioli tse fapaneng tsa boleng bo holimo tsa meroho bakeng sa ho pheha le ho ja nama le boroso ka mokhoa o itekanetseng, hangata o fumana linoleic acid e lekaneng. Ka mohlala, etsa liaparo tsa salate ka oli ea rapeseed kapa oli ea mohloaare, eketsa oli e nyenyane ea linseed ho sejana sa quark kapa muesli 'me u sebelise oli ea soneblomo kapa poone bakeng sa ho halika - mokhoa o sebetsang oo mang kapa mang a ka o sebelisang ntle le ho ithuta litafole tsa lijo.
Ke lioli life tsa ho pheha tse phetseng hantle?
Lioli tse jeoang ha li fapane feela ka tatso ea tsona le motheo oa meroho oo li entsoeng ka oona. Li boetse li fapane ka sebopeho sa tsona sa mafura a mafura a mono- le a polyunsaturated.
Oli ea ho pheha e nkoa e phetse hantle haeba e na le karolo e phahameng ea mafura a monounsaturated acids 'me ka nako e ts'oanang a na le karo-karolelano e ntle ka ho fetisisa ea mafura a polyunsaturated. Li-monounsaturated fatty acids tse kang oleic acid li susumetsa maemo a mali a lipid, har'a lintho tse ling. Ka mohlala, ba ka fokotsa boemo ba k'holeseterole ea LDL e nang le mathata a bophelo bo botle.
Lioli tse jeoang tse nang le karolo e phahameng ea li-monounsaturated fatty acids:
- Oli ea mohloaare (karolo ea 75 lekholong)
- Oli ea rapeseed (karolo ea 60 lekholong)
- Oli ea hemp (liperesente tse 40 - ithute haholoanyane ka litlamorao tsa oli ea hemp)
- Oli ea peo ea mokopu (karolo ea 29 lekholong)
- Oli ea poone (karolo ea 27 lekholong)
Ho feta moo, oli e jeoang e lokela ho fana ka li-acid tse lekaneng tsa polyunsaturated. Tsena li kenyelletsa, mohlala, omega-3 fatty acids. Li ka theola maemo a kakaretso a k'holeseterole 'me tsa thusa ho ntlafatsa thepa ea phallo ea mali. Sehlopha sa bobeli sa unsaturated fatty acids ke omega-6 fatty acids. Ba na le litšobotsi tse ntle le tse mpe. Le hoja ba ka fokotsa maemo a LDL cholesterol e mpe, ba ka boela ba theola k'holeseterole ea HDL e phetseng hantle.
Haholo-holo mefuta e phetseng hantle ea oli ea ho pheha e tšoauoa ka karolelano e ntle ea omega-3 le omega-6 fatty acids. Karolelano e ka ba 1:5 kapa ka tlase ho moo. Oli ea flaxseed e hlahella har'a oli e phehang hobane e fana ka omega-3 fatty acids ho feta omega-6 fatty acids.
Lioli tse jeoang tse phetseng hantle tse nang le karo-karolelano e ntle ea mafura a mafura:
- Oli e tlotsitsoeng
- oli e betiloeng
- oli ea lepa
- Oli ea mohloaare
- Oli ea Hemp
- Oli ea soya
- Oli ea kokoana-hloko ea koro
Qetellong, ho ea ka pono ea bophelo bo botle, lioli tse jeoang tsa tlhaho (tse batang-tse batang) li molemo ho li hloekisa (tse chesang haholo). Ka mohlala, oli ea mohloaare e hatelitsoeng ka serame e nkoa e phetse hantle hobane ha e na mokhoa o leka-lekaneng oa acid e mafura empa hape e na le palo e kholo ea livithamine le lintho tse ling tsa limela ka lebaka la ho hatelloa ha serame. Haeba u iketsetsa oli, litlama le linoko li fana ka lintho tse ling tsa bohlokoa. Leha ho le joalo, oli ea matsoalloa ha e loketse ho lokisetsa lijana tse chesang haholo. E chesa ka mocheso o batlang o le tlase. Oli ea mohloaare e hatelitsoeng ka mohatsela le oli ea mohloaare e ka sebelisoa bakeng sa ho halika ha bonolo. Ke feela oli e hloekisitsoeng ea ho pheha e nang le ntlha e phahameng ea mosi e loketseng ho chesa. Bala mona hore na hantle ke life.
Hape, fumana ka oli ea peo e ntšo 'me u sebelise peō ea hemp e phetseng hantle e le mohloli o mong oa mafura.
