Mafura a meroho ke khopolo-taba e mengata 'me ba bangata ba ferekane ho eona. E mong le e mong oa tseba hore, ka mohlala, oli ea mohloaare e molemo. Empa na ho bohlokoa ho eketsa oli ea palema ho ice cream? Na ho hasana le lihlahisoa tsa meroho li le molemo? Ho lipotso tsena tsohle u tla ithuta likarabo ho tsoa sehloohong sena.
Ke eng e amanang le mafura a limela?
Sehlopha sa mafura a meroho se akarelletsa oli e ntle le tse kotsi. Hobane tlhahiso ea molao ho latela molao-motheo (mafura a liphoofolo kapa liphoofolo) hase kamehla e bontšang melemo ea sehlahisoa.
Ka mohlala, oli ea meroho e kenyeletsa mohloaare oa bohlokoa, pere ea peanut le kotsi-palema le kokonate. Mefuta ea liphoofolo e kenyeletsa oli ea tlhapi ea bohlokoa le mafura a liphoofolo tse kotsi (mafura a hare, mafura, joalo-joalo).
Ntho ke hore ho hlokahala hore ho khetholle mafura ho tloha moo ho bonang melemo ea likarolo tse tharo - mafura a saturated, monounsaturated le polyunsaturated.
Mafura a khotsofatsang - mafura a mohaho o motenya o sa fumanoeng, 'me o atisa ho lula' meleng, o o senya ebe o koala lijana ka li-plaque tsa k'holeseterole. Sehlopha sena se akarelletsa palema, oli ea kokonate le cooa botoro, hammoho le mefuta eohle ea lihlahisoa tsa liphoofolo - ebang ke margarine, mafura, nama e mafura, botoro kapa lihlahisoa tse ling tsa lebese tse nang le mafura a mangata. Ba lokela ho qheleloa ka ntle ho lijo!
Mafuta a monounsaturated kapa oleic acid (omega-9) ke motsoako oa bohlokoa ka ho fetisisa bakeng sa 'mele oa motho, o o lumellang ho loantša lefu la tsoekere, oncology, fokotsa tšoaetso ea meriana, bofokoli le maloetse a mang. U ka li fumana mohloeng oa mohloaare le pere ea pere, likhoho, avocado le mehloaare. Tsena ke lihlahisoa tse phetseng hantle, 'me li lokela ho ba lijong.
Mafura a Polyunsaturated (omega-3 le omega-6) ke mafura ao 'mele o sa o hlahiseng,' me a tlameha ho fumanoa ka lijo, ha a ntse a kopanela mekhoeng eohle ea metsoako le ho ntlafatsa matla. Sehlopha sena se kenyelletsa li-rapese le oli e nang le linki, oli ea lemon le kokoana-hloko ea koro, le tlhapi le oli ea tlhapi ke mohloli oa omega-3. Mehloli ea omega-6 ke linate, lipeo, cottonseed, soneblomo le oli ea poone.
Ka hona, karolo ea limela le oli ea meroho e molemo, tse ling li kotsi. Ho bohlokoa ho hopola phapang ena le ho se etse liphoso tse tloaelehileng.
Mafura a meroho lihlahisoa
Haeba ho etsoa ka sehlahisoa sefe kapa sefe u bone "mafura a limela" - ua tseba, ke mafura a mangata a tletseng kotsi - pale kapa oli ea kokonate. Tšusumetso ea bona meleng oa motho e mpe haholo, empa ka lebaka la bona ho ka khoneha ho fokotsa litšenyehelo tsa lihlahisoa, kahoo li kenngoa boima ba lihlahisoa tse fapaneng.
A re hlahlobeng ka ho qaqileng, ho feta tsena mafura a theko e tlaase a kotsi:
- ho senya mosebetsi oa pampiri ea masapo;
- ha li batloe ho chekoa, ka lebaka la seo se eketsang ka matla ka tekanyo ea tekanyo ea k'holeseterole e kotsi maling;
- lihlahisoa tse joalo li baka tsoelo-pele ea atherosclerosis;
- ka lebaka la ho sebelisoa ha mafura a mofuta ona hangata, botenya bo ntse bo eketseha;
- tšebeliso ea lihlahisoa tse nang le mafura a joalo - tšitiso e matla ea tsamaiso ea pelo;
- ka mafura ana ha ho na thuso ea linoleic acid, e bolelang hore kotsi e entsoeng ha e lefelloe ho hang.
Ke ka lebaka leo, ha u bona "lihlahisoa tsa meroho" tse sa tloaelehang lethathamong la lisebelisoa tsa sehlahisoa sena, ke habohlokoa ho utloisisa hore tsena ha li na oli ea bohlokoa, empa e le theko e tlaase le e kotsi.
Lihlahisoa tse nang le mafura a meroho
Oli ea palema e ratoa haholo: lihlahisoa, tseo ho tsona li kenyelletsoang, li bolokiloe nako e teletsana, ha li hloke maemo a khethehileng a ho boloka, li tšoara ka mokhoa o phethahetseng 'me ha li lahleheloa ke ponahalo ea tsona esita le ka mor'a nako e telele ea polokelo. Ka molao, ho ka khoneha ho lemoha mafura a meroho a kotsi lihlahisoa tse joalo:
- fries le lichelete tsa French;
- hamburgers, cheeseburgers le lijo tse ling tse potlakileng;
- li-flakes tsa poone le lithupa;
- li-sauces tse entsoeng ka mefuta-futa e entsoeng hantle, marinades le li-sauces;
- Li-candy, tsa chokolete, li-biscuits le li-donuts;
- sefahleho sa tlhaho;
- mefuta e meng ea lijo-thollo tse entsoeng ka ho lokisa;
- ho baka lihlahisoa tsa indasteri;
- khōho e halikiloeng;
- chisi e entsoeng;
- ice cream, li-dessert tse ngata tse lokiselitsoeng;
- li-noodle tsa nakoana le lihlahisoa tse ling tse omisitsoeng;
- margarine le ho ata.
Ho khetha ntho e itseng lethathamong lena, bonyane, u se ke ua ba botsoa haholo ho ithuta lengolo la ho khetha lihlahisoa tse ke keng tsa u ntša kotsi le lelapa la hau.