Emma Miller
Mafura a na le lik'hilojule tse robong ka gram, e leng e phahameng haholo ho feta tekanyo ea lik'habohaedreite kapa liprotheine. Hangata oli ea kokonate e nkoa e le mokhoa o phetseng hantle ho feta botoro kapa oli e meng e sebelisoang ho pheha le ho baka. Leha ho le joalo, litsebi tsa phepo e nepahetseng li lumela hore ho molemo ho fokotsa tšebeliso ea oli ea kokonate.
Oli ea kokonate e na le mafura a mangata a ka bang 90%, a phahametseng mafura a mafura a 64% a fumanoang botorong. Ho ja mafura a mangata haholo ho ka phahamisa k'holeseterole, e leng ho eketsang kotsi ea lefu la pelo le stroke. Oli ea kokonate e boetse e tsejoa ka ho phahamisa maemo a k'holeseterole ho feta lioli tse ling tsa meroho tse kang oli ea mohloaare kapa sesame.
Mafura a tiileng a tiile mochesong oa kamore 'me a fetoha metsi ha a qhibiliha. Colleen Christenson, setsebi sa phepo e nepahetseng le setsebi sa phepo e nepahetseng, o re: “Nahana ka eona ha e kena ’meleng oa hao e le mokelikeli ebe e fetoha ntho e tiileng ka har’a methapo ea hao. "Ha e le hantle sena ke motheo oa hore na ke hobane'ng ha ho buelloa ho qoba tšebeliso e feteletseng ea mafura a mangata."
Oli ea kokonate e boetse ke lijo tse nang le lik'halori tse phahameng, ho bolelang hore haeba u sa li sebelise ka mokhoa o itekanetseng, li ka baka boima ba 'mele. Mafura a na le lik’hilojule tse robong gram ka ’ngoe, e leng holimo haholo ho feta tekanyo ea lik’habohaedreite kapa liprotheine, tse nang le lik’hilojule tse ’nè gram ka ’ngoe.
Ke hobane'ng ha batho ba nahana hore oli ea kokonate e ntlafatsa bophelo bo botle ba pelo
Ho sa tsotellehe mafura a mangata a mangata, ho na le mabaka a 'maloa a etsang hore batho ba nke oli ea kokonate e le mafura a phetseng hantle.
Lebaka le ka sehloohong ke hore oli ea kokonate e na le Medium Chain Triglycerides (MCTs), mofuta oa mafura a fumanoang oli ea kokonate. Lik'hemik'hale tsa MCTs li fapane le mafura a mang, ho bolelang hore 'mele oa hau o li sebetsa ka tsela e fapaneng. Li-MCT li na le liathomo tsa k'habone tse 6 ho isa ho tse 12, tse fokolang ho feta tse tloaelehileng tsa "long-chain triglycerides" (LCTS), tse nang le liathomo tsa carbon tse 12 ho isa ho tse 18.
"Li-MCT li ka siloa 'me tsa kenngoa ka potlako ho feta mafura a mang, kahoo li ka sebelisoa e le mohloli o tobileng oa matla."
Rifkin o re: “Kaha ha ho bonolo hore li bolokoe e le mafura ka lebaka la tsela eo li siloang ka eona le tsela eo li monyang ka eona, li-MCT ha li na monyetla oa ho ama LDL (cholesterol e mpe) maling.”
Leha ho le joalo, ho sa tsotellehe melemo ea eona, oli ea kokonate e rekiloeng ka lebenkele e na le feela 54% MCTs, Rifkin o re. Ho phaella moo, lik'hemik'hale tsa MCT tse sebelisoang lipatlisisong hangata li fapane le tsa oli ea kokonate.
"Lioli tse ngata tsa MCT tse sebelisoang litekong tsa kliniki li na le liketane tse robeli kapa tse 10 tsa carbon, ha oli ea oli ea kokonate hangata e na le 12. Sebopeho sena se etsa hore oli ea kokonate eo re e sebelisang ho pheha e fapane haholo le lithuto tseo tse sebelisang oli ea MCT," ho bolela Christensen.
Le hoja ho na le li-MCT tse ling ka oli ea kokonate, ha hoa lekana ho sebelisa melemo ea bophelo bo botle le ho hlōla liphello tse mpe tse amanang le mafura a mangata a mangata.
Oli ea kokonate e u thusa hore u ikutloe u tletse le ho feta
Le hoja oli ea kokonate e ka 'na ea se ke ea phela hantle joalokaha batho ba bangata ba nahana, e na le melemo e itseng ea bophelo bo botle, e leng bokhoni ba eona ba ho u boloka u ikutloa u tletse nako e telele, e ka u thusang ho theola boima ba' mele.
Mafura a na le lik'halori ho feta lijo tse ngata, kahoo ho li ja ka lijo ho ka u thusa hore u lule u khotše ha u bapisoa le lijo tse nang le lik'habohaedreite tse ngata. Ho eketsa ho ja MCT le hona ho ka thusa ho thibela tlala.
Leha ho le joalo, ka sebele ha ua lokela ho “ekelletsa nthong e ’ngoe le e ’ngoe, u nahana hore ke mafura a boselamose a ho theola boima ba ’mele le bophelo bo botle,” ho bolela Lisa Defazio, setsebi sa lijo tse ngolisitsoeng California.
Mekhoa e meng ea bophelo bo botle ho feta oli ea kokonate
Ho sebelisa lioli tse phetseng hantle tse itekanetseng ho molemo ho uena hobane li na le li-acid tse bohlokoa tseo 'mele oa hau o ke keng oa li hlahisa ka bobona. Ho na le mefuta e meraro ea mafura ka oli ea meroho:
- Mafura a monounsaturated ke mefuta e "ntle" ea mafura e ka theolang LDL cholesterol.
- Mafura a polyunsaturated, le ’ona a thusa ho theola k’holeseterole ea LDL. Mafura ana a kenyelletsa omega-3 le omega-6 fatty acids, tseo 'mele oa hau o li hlokang ho sebetsa.
- Mafura a mafura ha a na bophelo bo botle. Ka lebaka lena, 2015-2020 Dietary Guidelines for Americans e khothalletsa ho ja ka tlase ho 10% ea lik'hilojule tsa letsatsi le letsatsi ho tloha mafura a mafura.
Ho khetha oli ea ho pheha e phetseng hantle, khetha oli e nang le mafura a mangata a monounsaturated le polyunsaturated le mafura a tlase a mafura. Mehlala e meng ea mefuta e meng ea limela ho fapana le oli ea kokonate e kenyelletsa:
Oli ea Canola: Oli ena e na le omega-3 le omega-6 fatty acids, e ka thusang ho theola cholesterol le ho kokobetsa ho ruruha. Oli ea Canola e na le 62% ea mafura a monounsaturated, 32% ea mafura a polyunsaturated, le 6% ea mafura a mafura.
Oli ea mohloaare e sa tsoakoang: Mafura ana a na le li-polyphenols tse ngata. Polyphenols ke li-antioxidants tsa tlhaho tse tsejoang ka ho fokotsa le ho liehisa tsoelo-pele ea mafu a mang a sa foleng, joalo ka mafu a pelo kapa a neurodegenerative. Oli ea mohloaare e na le 77% ea mafura a monounsaturated, 9% ea mafura a polyunsaturated, le 14% mafura a mafura.
Oli ea Sesame: Ena ke oli e phahameng ka lignan, e leng limatlafatsi tsa semela tse nang le thepa ea antioxidant e ka fokotsang kotsi ea lefu la pelo le mefuta e meng ea mofetše. Oli ea Sesame e na le 40% ea mafura a monounsaturated, 46% ea mafura a polyunsaturated, le 14% mafura a mafura.
