Jessica Vargas
[lwptoc]
Mafura a nang le mafura a mangata a 'nile a nkoa e le "mabe" ka nako e telele: Ka lebaka la liphuputso tse ngata lilemong tsa morao tjena, litsebi tsa phepo e nepahetseng li bona sena ka leseli le batlang le fapane.
Mafura a mafura ke eng?
Mafura ohle a na le li-acid tse mafura le tse sa tsitsang - leha ho le joalo, sebopeho se fapane. Phapang lipakeng tsa li- saturated le unsaturated fatty acids e ka har'a sebopeho sa limolek'hule: liathomo tse ikemetseng tsa li-athomo tse mafura li kopantsoe hammoho ke lipara tsa lielektrone. Haeba lipara tse peli tsa lielektrone li sebetsa e le sehokelo, ho na le seo ho thoeng ke tlamahano e habeli. Li-acid tse mafura tse tletseng mafura ha li na tlamo e habeli; Li-unsaturated mafura acid li na le bonyane bond e le 'ngoe e habeli. Haeba mafura a mafura a na le maqhama a mabeli kapa ho feta a mabeli, a bitsoa polyunsaturated fatty acids.
Mafura a mafura a etsa hore mafura a be matla. U ka tseba ho latela ho lumellana ha mafura hore na a na le karolo e phahameng ea mafura a mafura a mangata: botoro e nang le karolo ea 66 lekholong le mafura a kokonate a nang le karolo ea 92 lekholong a har'a mafura a nang le karolo e phahameng ka ho fetisisa ea mafura a mafura a mafura.
Ke lijo life tse nang le mafura a mangata?
Li-acid tse mafura li fumaneha haholo lihlahisoa tsa liphoofolo tse kang botoro, lebese, tranelate, nama, boroso le borobe - empa hape le lijong tse ling tsa limela. Mohlala ke oli ea kokonate, e holimo lethathamong la lijo tse nang le karolo e phahameng ka ho fetisisa ea mafura a mafura. Mehlala e meng e kenyelletsa botoro ea cocoa le mafura a palema.
Litlhapi ke mokhelo har'a lijo tsa liphoofolo: Lioli tse ngata tsa tlhapi li na le li-unsaturated fatty acids tse ngata. Seo ho thoeng ke omega-3 fatty acids se fumanoa salmon, mackerel le herring. Li-acid tsena tse mafura a polyunsaturated li bohlokoa bakeng sa tlhahiso ea matla a cellular.
Na Mafura a Koahetseng ha A Phetse?
Potso ea hore na mafura a mafura a phetse hantle kapa a kotsi ha ho bonolo ho araba. Ka lilemo tse mashome, botoro, mafura a mafura le tse ling tse joalo li ne li nkoa e le tsona tse ka sehloohong tse bakang lefu la tsoekere, lefu la pelo le setorouku. Ka hona litsebi tsa phepo e nepahetseng hangata li eletsa ho tlosa mafura a liphoofolo sebakeng sa a meroho ho fokotsa kotsi ea mafu ana.
Empa lilemong tsa morao tjena, liphuputso tse ling li bontšitse hore ho fapanyetsana feela “phoofolo le ea limela” hase tharollo e molemohali ea bophelo bo botle. Phuputsong e mabapi le mafura a mafura a mangata a hatisitsoeng ka 2015, bafuputsi ba Canada ba ile ba hlahloba lithuto tse 73 tse sebetsanang le kamano pakeng tsa lijo tse nang le mafura a mangata le kotsi e latelang ea mafu. Tlhahlobo e bontšitse hore ha ho kotsi e eketsehileng ea lefu la pelo, lefu la tsoekere, kapa stroke ka lebaka la tšebeliso e phahameng ea mafura a mangata.
Bafuputsi ba Canada ba ile ba pepesa seo ho thoeng ke li-trans - unsaturated fatty acids ho tloha ho oli ea meroho e sebelisoang indastering - e le tse sa pheleng bakeng sa pelo. Ka lebaka leo, tšebeliso e phahameng ea mafura ana e eketsa kotsi ea lefu la pelo ka karolo ea 21 lekholong. Mafura a trans a fumanoa, mohlala, li-fries tsa Sefora, lintho tse halikiloeng, le lijo tse hatselitsoeng.
Ho lokoloha bakeng sa mafura a mafura?
Leha boithuto ba Canada bo bonahala bo felisa botumo bo bobe ba acid e mafura a mafura, e ke ke ea nkuoa e le tokollo bakeng sa boroso le mafura a mafura. Taba ea pele, ke boithuto ba tlhokomeliso feela; ka hona e ka paka hore ha ho na likamano tse bakang. Ka lehlakoreng le leng, thuto ha ea ka ea khetholla pakeng tsa lijo tse fapaneng, tse neng li tla utloahala tabeng ena.
Ka sebele, hase lijo tsohle tse nang le karolo e phahameng ea mafura a mafura a mafura a mangata a ka nkoang a se na kotsi ho bophelo bo botle - sena se kenyelletsa nama le lihlahisoa tsa boroso, mohlala. Ka lehlakoreng le leng, liphuputso tse ling li fana ka maikutlo a hore lihlahisoa tsa lebese tse nang le mafura a mangata li ka ba tsa thusa bophelong bo botle. Phuputso ea Seswedishe mabapi le karolo ea tšebeliso ea mafura ho nts'etsopele ea lefu la tsoekere, hape e hatisitsoeng ka 2015, e bontšitse hore tšebeliso e phahameng ea lihlahisoa tsa lebese tse mafura tse kang chisi kapa tranelate e fokotsa kotsi ea lefu la tsoekere, ha tšebeliso ea nama e ngata e eketsa kotsi ena.
Ho ea ka litsebi tsa phepo e nepahetseng, tlhaloso e 'ngoe ke hore nama e na le li-acid tse saturated tse fapaneng ho feta lihlahisoa tsa lebese. Ho feta moo, metsoako e meng ea lijo tse fapa-fapaneng mohlomong e na le karolo ea hore na e ama 'mele joang.
Nka ja mafura a mangata hakae?
Ka hona ka sebele ha ho hlokahale ebile mohlomong ha ho bohlale ho qoba ka ho feletseng lijo tse nang le karolo e phahameng ea mafura a mafura a mafura. Mokhatlo oa Jeremane oa Nutrition (DGE) o khothalletsa ho koahela karolo ea bosupa ho isa ho leshome lekholong ea mafura a sebelisoang ka mafura a mangata a mafura. Majeremane a mangata a feta litekanyetso tsena: ka karolelano, basali ba ja karolo ea 15 lekholong ea mafura a bona ka mokhoa oa mafura a mafura a mafura, 'me banna ba 16 lekholong.
Khahlanong le semelo sa boemo ba hona joale ba lipatlisiso, mohlomong hoa utloahala ho ela hloko khetho e nepahetseng ea lijo - ka mohlala, ho fokotsa karolo ea nama le boroso ho menu. Leha ho le joalo, mafura a trans a lokela ho qojoa - hobane mafura ana a sebelisoang a bontšitsoe hore a eketsa kotsi ea lefu la pelo.
