Re ntse re tsoela pele ho nahana ka sehlooho sa lits'ebetso tsa ts'ebetso Ke nako ea ho fetela pele ho lokisa phepo ea semathi. Ho utloisisa mefuta eohle ea metabolism ke senotlolo sa ts'ebetso ea liatleletiki. Ho hlophisa hantle ho tla u lumella ho tloha mekhoeng ea khale ea lijo le ho fetola phepo ka bo eona ho latela litlhoko tsa hau, ho fihlela sephetho se potlakileng le se tšoarellang thupelong le tlholisanong. Kahoo, a re ke re hlahlobeng karolo ea khang ka ho fetisisa ea li-dietetics tsa sejoale-joale metabolism ea mafura.
Lintlha tse akaretsang
'Nete ea mahlale: mafura a kenella' me a robeha 'meleng ea rona ka khetho. Kahoo, ha ho na li-enzyme tse tsamaisang mafura a motho. Sebete se kenella ka hare feela se batla ho li tlosa 'meleng ka tsela e khuts'oane ka ho fetesisa. Mohlomong motho e mong le e mong oa tseba hore ho ja lijo tse ngata tse mafura ho baka ho nyekeloa ke pelo.
Ho ba le mafura a mangata khafetsa ho lebisa liphellong tse kang:
- letšollo;
- indigestion;
- ho fokola ha mafu;
- rashes sefahlehong;
- ho se tsotelle, bofokoli le mokhathala;
- ntho eo ho thoeng ke "babalase e nonneng".
Ka lehlakoreng le leng, teka-tekano ea mafura acid 'meleng ke ea bohlokoa haholo bakeng sa ho fihlela ts'ebetso ea baatlelete - haholoholo mabapi le mamello le matla a eketsehileng. Nakong ea lipid metabolism, tsamaiso eohle ea 'mele e laoloa, ho kenyeletsoa lihormone le liphatsa tsa lefutso.
Ha re shebeng hantle hore na ke mafura afe a loketseng 'mele ea rona, le hore na re ka a sebelisa joang ho thusa ho fihlela sephetho se lakatsehang.
Mefuta ea mafura
Mefuta ea mantlha ea mafura a acid a kenang 'meleng ea rona:
- bonolo;
- rarahaneng;
- hatellang.
Ho ea ka tlhophiso e 'ngoe, mafura a arotsoe ka monounsaturated le polyunsaturated (mohlala, mona ka botlalo mabapi le omega-3) fatty acids. Tsena ke mafura a thusang batho. Ho boetse ho na le mafura a mafura a mafura, hammoho le mafura a fetohang: tsena ke metsoako e kotsi e sitisang ho monya mafura a bohlokoa, e sitisang ho tsamaisoa ha li-amino acid le ho hlasimolla lits'ebetso. Ka mantsoe a mang, mafura a joalo ha a hlokehe ke baatlelete kapa batho feela ba tloaelehileng.
Bonolo
Pele, nahana ka e kotsi ka ho fetisisa empa, ka nako e ts'oanang, – mafura a tloaelehileng haholo a kenang 'meleng ea rona ke mafura a mafura a bonolo.
Tšobotsi ea bona ke efe: li bola ka lebaka la tšusumetso ea asiti efe kapa efe e kantle, ho kenyelletsa le lero la ka mpeng, ka har'a joala ea ethyl le mafura a mafura.
Ntle le moo, ke mafura ana a fetohang mohloli oa matla a theko e tlase 'meleng. Li thehoa ka lebaka la phetoho ea lik'habohaedreite sebeteng. Ts'ebetso ena e hlaha ka litsela tse peli - ekaba ho ea pele ho glycogen, kapa ho isa kholo ea lisele tsa adipose. Lisele tse joalo li batla li entsoe ka tsoekere e nang le oxidized, e le hore maemong a thata 'mele o ka kopanya matla kapele ho ona.
Mafura a bonolo a kotsi haholo ho moatlelete:
- Sebopeho se bonolo sa mafura ha se laole tšilo ea lijo le sistimi ea lihormone. Ka lebaka leo, motho o fumana habonolo khalori e fetelletseng, e lebisang ho nona haholo.
- Ha li senyeha, joala, e leng setho se chefo, boa lokolloa, bo sa tsitsang 'meleng' me bo lebisa ho senyeheng ha bophelo bo botle ka kakaretso.
- Li tsamaisoa ntle le thuso ea liprotheine tse ling tsa lipalangoang, ho bolelang hore li ka khomarela mabota a methapo ea mali, e nang le popo ea lipoleiti tsa k'holeseterole.
Bakeng sa tlhaiso-leseling e batsi ka lijo tse fetotsoeng 'mele ho mafura a bonolo, bona karolo ea Tafole ea Lijo.
E rarahaneng
Mafura a rarahaneng a tlhaho ea liphoofolo a nang le phepo e nepahetseng a kenyelelitsoe ho hlophiseng lisele tsa mesifa. Ho fapana le ba tlileng pele ho bona, tsena ke metsoako e mengata ea limolek'hule.
Ha re thathamiseng likarolo tsa mantlha tsa mafura a rarahaneng ho latela phello ea 'mele oa semathi:
- Mafura a rarahaneng ha a sebelisoe ntle le thuso ea liprotheine tsa lipalangoang tsa mahala.
- Ka ho khomarela ka mokhoa o nepahetseng mafura a mmele, mafura a rarahaneng a sebelisoa ho hlahisa k'holeseterole e nang le thuso.
- Li batla li sa beoa ka mokhoa oa li-cholesterol plaque maboteng a methapo ea mali.
- Ka mafura a rarahaneng, ho ke ke ha khoneha ho fumana lik'halori tse ngata - haeba mafura a rarahaneng a sebelisoa 'meleng ntle le ho bula depo ea lipalangoang e nang le insulin, e bakang phokotso ea tsoekere maling.
- Mafura a rarahaneng a imetsa lisele tsa sebete, tse ka lebisang ho se leka-lekanang ha mala le dysbiosis.
- Ts'ebetso ea ho senya mafura a rarahaneng e lebisa ho keketseho ea asiti, e amang hampe boemo bo akaretsang ba pampiri ea meno mme e tletse kholo ea gastritis le lefu la seso.
Ka nako e ts'oanang, li-acid tse mafura tsa sebopeho sa limolek'hule tse ngata li na le li-radicals tse tlamelletsoeng ka lipontšo tsa lipid, ho bolelang hore li ka fetohela maemong a mahala a le tlasa ts'usumetso ea mocheso. Mafura a rarahaneng a loketse moatlelete ka tekano, empa ha a lokela ho pheha. Maemong ana, li sebelisoa e le mafura a bonolo ha ho lokolloa li-radical tse ngata tse sa lefelloeng (likokoana-hloko tse ka bang teng).
Ho ikhethela
Mafura a ikhethelang ke mafura a nang le sebopeho sa lebasetere. Bakeng sa semathi, ana ke mafura a phetseng hantle ka ho fetisisa.
Maemong a mangata, 'mele o khona ho fetolela mafura a rarahaneng ka mokhoa o ikemetseng ho ba a hatellang. Leha ho le joalo, nakong ea phetoho ea lipid ka lebese, li-alcohol le li-radicals tsa mahala li lokolloa.
Ho ja mafura a hatellang:
- e fokotsa menyetla ea sebopeho se sa lefelloeng;
- e fokotsa menyetla ea ho hlaha ha li-cholesterol plaque;
- e na le phello e ntle ho tswakana ha lihormone tse nang le thuso;
- hoo e batlang e ha e jarisa tsamaiso silang lijo;
- ha e lebise ho li-calories tse ngata haholo;
- u se ke ua baka tšubuhlellano e eketsehileng ea asiti.
Ho sa tsotelehe litšobotsi tse ngata tse nang le thuso, li-acid tsa polyunsaturated (ha e le hantle, tsena ke mafura a ikhethelang) li kopantsoe habonolo hore e be mafura a bonolo, mme likarolo tse rarahaneng tse nang le ho hloka limolek'hule li kopantsoe habonolo ho li-radicals tsa mahala, ho fumana sebopeho se felletseng ho tsoa limolek'huleng tsa tsoekere.
Joale, ha re feteleng ntlheng ea hore ho tsoa thutong eohle ea biochemistry semathi se hloka ho tseba ka lipid metabolism 'meleng:
Serapa sa 1. Phepo ea khale, e sa fetoloang bakeng sa litlhoko tsa lipapali, e na le limolek'hule tse ngata tse bonolo tsa mafura a asiti. Hona ho hobe. Qetello: Ho fokotsa ts'ebeliso ea mafura a li-acid le ho emisa ho halika ka oli.
Ntlha ea 2. Tlas'a tšusumetso ea kalafo ea mocheso, li-acid tsa polyunsaturated li bola ka mafura a bonolo. Qetello: Kenya lijo tse halikiloeng ka tse besitsoeng. Lioli tsa meroho e lokela ho ba mohloli o ka sehloohong oa mafura - tlatsa lisalate le tsona.
Ntlha ea 3... Qoba mafura acid le lik'habohaedreite. Tlas'a tšusumetso ea insulin, mafura, hoo e ka bang ntle le tšusumetso ea liprotheine tsa lipalangoang ka sebopeho sa bona se felletseng, a kena setsing sa lipid. Nakong e tlang, esita le nakong ea ts'ebetso ea ho chesa mafura, ba tla lokolla joala ea ethyl, mme hona ke kotlo e tlatsetsang ho metabolism.
'Me joale ka melemo ea mafura:
- Mafura a tlameha ho jeoa, kaha a tlotsa manonyeletso le mesifa.
- Nakong ea metabolism ea mafura, ho na le synthesis ea lihormone tsa mantlha.
- Ho theha semelo se setle sa anabolic, o hloka ho boloka botsitso ba mafura a omega 3, omega 6 le omega 9 'meleng.
Ho fihlela tekatekano e nepahetseng, o hloka ho lekanyetsa kakaretso ea khalori ea hau ho tloha mafura ho isa ho 20% ea moralo oa hau oa lijo. Ka nako e ts'oanang, ho bohlokoa ho li nka hammoho le lihlahisoa tsa protheine, eseng le lik'habohaedreite. Maemong ana, ho tsamaisa li-amino acid, tse tla hlophisoa tikolohong ea asiti ea lero la ka mpeng, ho tla khona ho silafatsa mafura a mangata hang hang, ho a tlosa tsamaisong ea potoloho ea mali le ho a sila ho sehlahisoa sa ho qetela sa ts'ebetso ea bohlokoa ea 'mele.
Tafole ea lihlahisoa
| Sehlahisoa | Omega-3 | Omega-6 | Omega-3: Omega-6 |
| Sipinake (se phehiloeng) | – | 0.1 | Metsotso e setseng, e ka tlase ho milligram |
| Sepinichi | – | 0.1 | Metsotso e setseng, e ka tlase ho milligram |
| Trout e ncha | 1.058 | 0.114 | 1 : 0.11 |
| Li-Oyster | 0.840 | 0.041 | 1 : 0.04 |
| Tuna e ncha | 0.144 — 1.554 | 0.010 – 0.058 | 1 : 0.005 – 1 : 0.40 |
| Khoutu ea Pacific | 0.111 | 0.008 | 1 : 0.04 |
| Pacific mackerel e ncha | 1.514 | 0.115 | 1 : 0.08 |
| Mackerel e ncha ea Atlantic | 1.580 | 0.1111 | 1 : 0. 08 |
| Hring e ncha ea Pacific | 1.418 | 0.1111 | 1 : 0.08 |
| Litlhōrō tsa li-beet. secha | – | Metsotso e setseng, e ka tlase ho milligram | Metsotso e setseng, e ka tlase ho milligram |
| Litlhapi tsa Atlantic | 1.480 | 0.110 | 1 : 0.08 |
| Swordfish | 0.815 | 0.040 | 1 : 0.04 |
| Mafura a metsi a kopantsoeng ka mokhoa oa oli | 14.504 | 11.148 | 1 : 1.8 |
| Oli ea palema joalo ka oli | 11.100 | 0.100 | 1 : 45 |
| Fresh halibut | 0.5511 | 0.048 | 1 : 0.05 |
| Mafura a metsi a mohloaare ka mofuta oa oli | 11.854 | 0.851 | 1 : 14 |
| Atlantic eel e ncha | 0.554 | 0.1115 | 1 : 0.40 |
| Scallop ea Atlantic | 0.4115 | 0.004 | 1 : 0.01 |
| Li-molluscs tsa leoatleng | 0.4115 | 0.041 | 1 : 0.08 |
| Mafura a metsi ka mokhoa oa oli ea macadamia | 1.400 | 0 | Ha ho Omega-3 |
| Oli e tlatsitsoeng | 11.801 | 54.400 | 1 : 0.1 |
| Oli ea hazelnut | 10.101 | 0 | Ha ho Omega-3 |
| Mafura a metsi ka mokhoa oa oli ea avocado | 11.541 | 0.1158 | 1 : 14 |
| Litlhapi tsa makotikoting | 1.414 | 0.151 | 1 : 0.11 |
| Salmone ea Atlantic. holisitsoe polasing | 1.505 | 0.1181 | 1 : 0.411 |
| Salmone ea Atlantic | 1.585 | 0.181 | 1 : 0.05 |
| Lintho tsa lekhasi la Turnip. secha | – | Metsotso e setseng, e ka tlase ho milligram | Metsotso e setseng, e ka tlase ho milligram |
| Likarolo tsa lekhasi la Dandelion. secha | – | 0.1 | Metsotso e setseng, e ka tlase ho milligram |
| Lintlha tsa lakane ea chard | – | 0.0 | Metsotso e setseng, e ka tlase ho milligram |
| Lisebelisoa tse ncha tse khubelu tsa salate | – | Metsotso e setseng, e ka tlase ho milligram | Metsotso e setseng, e ka tlase ho milligram |
| Lisebelisoa tse ncha tse mosehla tsa salate | – | Metsotso e setseng, e ka tlase ho milligram | Metsotso e setseng, e ka tlase ho milligram |
| Lisebelisoa tse ncha tse mosehla tsa salate | – | Metsotso e setseng, e ka tlase ho milligram | Metsotso e setseng, e ka tlase ho milligram |
| Collard collard. sechu | – | 0.1 | 0.1 |
| Mafura a oli a sonobolomo ea soneblomo ka mokhoa oa oli (oleic acid content 80% le ho feta) | 4.505 | 0.1111 | 1 : 111 |
| Shrimp | 0.501 | 0.018 | 1 : 0.05 |
| Mafura a kokonate | 1.800 | 0 | Ha ho Omega-3 |
| Cale. koeteloa | – | 0.1 | 0.1 |
| Flounder | 0.554 | 0.008 | 1 : 0.1 |
| Mafura a cocoa a mofuta oa botoro | 1.800 | 0.100 | 1 : 18 |
| Caviar e ntšo le e khubelu | 5.8811 | 0.081 | 1 : 0.01 |
| Lisebelisoa tsa makhasi a mosetareta. secha | – | Metsotso e setseng, e ka tlase ho milligram | Metsotso e setseng, e ka tlase ho milligram |
| Fresh Salad ea Boston | – | Metsotso e setseng, e ka tlase ho milligram | Metsotso e setseng, e ka tlase ho milligram |
Sephetho
Kahoo, likhothaletso tsa linako tsohle le batho ba "jang mafura a fokolang" ke 'nete feela. Mafura a mang ha a khone ho khutlisoa mme a tlameha ho kenyelletsoa lijong tsa semathi. Ho utloisisa hantle hore na semathi se lokela ho ja mafura, pale ke ena:
Moatlelete e monyane o atamela mokoetlisi mme oa botsa: joang ho ja mafura ka nepo? Mokoetlisi oa araba: se ke oa ja mafura. Kamora moo, semathi se utloisisa hore mafura a fosahetse 'meleng mme a ithuta ho rala lijo tsa ona ntle le lipids. Ebe o fumana likheo moo tšebeliso ea lipids e lokafatsoang. O ithuta ho etsa moralo o fapaneng oa phepelo ea mafura. Mme ha e se e le mokoetlisi, mme semathi se senyane se mo atamela mme se mo botsa hore na a ka ja mafura ka nepo joang, le eena oa araba: o se ke oa ja mafura.
