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Hang ha o utloa poleloana e reng 'mafura', o potlakela ho lula hole - haholoholo haeba o na le puso ea tahlehelo ea boima ba 'mele. Molao o bonolo oa ho theola boima ba 'mele ke ho chesa likhalori tse ngata ho feta seo o se jang. Sena se tla qobella 'mele oa hau ho senya mafura a bolokiloeng ho fumana matla a hlokahalang.
Ka mantsoe a bonolo, haeba u batla ho supa molala oa hau oa Turkey, u tla hloka ho lekola mekhoa ea hau ea lijo. Kahoo, lijo tsa hau li lokela ho kenyelletsa tekano ea lijo tse nang le phepo e matlafatsang bakeng sa liphetho tse ntle.
Mafura ohle ha se diabolosi joalo ka ha ho nahanoa ke batho ba bangata mme 'mele ea rona e hloka mafura a bohlokoa ho sebetsa hantle le ho thusa ho theola boima ba' mele. Mafura a ka hlalosoa e le mafura a matle le a mabe. Mafura a matle a thusa ho eketsa metabolism ea hau hape a sireletsa pelo ea hau mafung a fapaneng [1] [pedi] .
Batho ba bangata ba ferekane ka hore na mafura a monate ke afe, kahoo ha re buisaneng ka tse ling tsa lijo tse lokelang ho ameha lijong tsa hau bakeng sa tahlehelo ea boima ba 'mele e potlakileng le e nepahetseng e tsejoang e na le mafura a matle ho tsona.
1. Avocado
E nang le mafura a etsang liphesente tse 80, avocado e na le asiti e mafura e bitsoang oleic acid e thusang motho haholo bophelong ba hae [3] . Boithuto bo fumane hore avocado e na le potasiamo e ngata ho feta libanana mme e thusa ho loantseng k'holeseterole [4] .
Ho fumanoe hape hore batho ba kenyelletsang avocado lijong tsa bona ba tla ba le mafura a fokolang ka mpeng ka lebaka la boteng ba mafura a matle a thusang ho ntlafatsa metabolism ea hau. [5] .
2. Linate
Linate li nkuoe e le lijo tse phetseng hantle ka ho fetisisa tse nang le mafura a mangata, fiber le protheine [6] . Boithuto bo bontšitse hore batho ba jang linate tse phetseng hantle joalo ka linate, lialmonde le linate tsa macadamia ba na le bophelo bo botle hape ha ba na kotsi ea ho nona, hobane li na le mafura a phetseng hantle bakeng sa ho theola boima ba 'mele. [7] .
3. Peo ea Chia
Ligrama tse 28 tsa peo ea chia li na le ligrama tse 9 tsa mafura a matle. Peo ea Chia e na le omega-3 fatty acids e phetseng hantle, e leng karolo e ntle haholo ea bophelo bo botle ba pelo mme lipeo tsena li na le mafura a matle bakeng sa boima ba 'mele [8] .
4. Li-flaxseeds
Peo ena e tletse omega-3 fatty acids le fiber e phetseng hantle, hammoho le 9 g ea mafura (ka likhaba tse 2), e batlang e sa ts'oaetsoa ka botlalo. [9] . Lintho tse nang le litlheferetsi li-flaxseeds li thusa ho khothaletsa ho theola boima ba 'mele hape ho thusa ho fokotsa maemo a phahameng a k'holeseterole [10] .
5. Tsokolate e Lefifi
Lijo tse monate tsena li fana ka palo e ntle (9 g) ea mafura a phelisang hantle a etsang liperesente tse 65 [leshome le motso o mong] . Chokolete e lefifi e na le li-antioxidants tse phahameng ka ho fetisisa tse thusang ho laola k'holeseterole le khatello ea mali.
6. Mahe kaofela
Liphuputso tsa morao-rao li bontšitse hore k'holeseterole e lehe le felletseng ha e ame boemo ba k'holeseterole maling. Ebile, lehe le felletseng e ka ba eona feela lijo tse nang le limatlafatsi tsohle tse hlokoang ke 'mele ea rona [12] .
Mahe a boetse a na le li-antioxidants tse matla haholo tse thusang bophelo ba rona bo botle, e leng se etsang lehe le felletseng lijo tse bonolo haholo tsa ho theola boima ba 'mele [13] .
7. Litlhapi Tse Mafura
Litlhapi tse kang saalmon, mackerel, sardine, herring le trout li na le omega-3 fatty acids e thusang ho theola boima ba 'mele [14] . Ntle le moo, ho ja litlhapi tse nonneng ho etsa hore motho a phele hantle haholo, a be le boemo bo botle ba pelo le ts'ireletso ho mafu a kang 'dementia' [leshome le metso e mehlano] .
8. Oli ea Mohloaare e Eketsehileng ea Moroetsana
Oli ea mohloaare e sa tsoaloang e nkoa e le e 'ngoe ea lijo tse phetseng hantle ka ho fetisisa, empa ke batho ba fokolang haholo ba tsebang hore e na le mafura a mangata haholo. E na le melemo e mengata ea bophelo bo botle ebile e na le vithamine E, vithamine K le li-antioxidants tse matla, tse thusang ho khothaletsa ho theola boima ba 'mele [16] .
9. Oli ea Kokonate
O mong oa mehloli e metle ea mafura a tletseng kajeno ao re a fumanang, oli ea coconut e na le liperesente tse 90 tsa mafura a mafura mme kaofela li na le molemo molemong oa bophelo ba motho. [16] .
Mafura a hlile a sebetsa e le lintho tse thusang ho matlafatsa metabolism ea 'mele ea rona le ho thusa ho chesa likhalori tse ka bang 120 ka letsatsi. Li-acid tsena tse mafura li boetse li thusa ho fokotsa mafura a mpeng [17] .
10. Yoghurt e mafura kaofela
Ho na le monahano o fosahetseng o tloaelehileng oa hore lijo tse nang le mafura a felletseng li mpe bakeng sa bophelo bo botle, empa lithuto li bontšitse hore le lijo tse nang le mafura a mangata li hlile li thusa bophelo ba rona. Ka mohlala, yoghurt e mafura e thusa ho sila lijo, ho loantša lefu la pelo le botenya [18] .
Ka Tsebiso ea ho Qetela…
Mafura a bohlokoa bakeng sa 'mele ea rona le bophelo bo botle ka kakaretso. Lijo tse leka-lekaneng li lokela ho ba le mafura a monounsaturated le a polyunsaturated. Hlokomela bongata boo o bo jang hobane tekanyetso ke senotlolo.
Lipotso tse botsoang khafetsa
P. Na mafura a phetseng hantle au thusa ho theola boima ba 'mele?
HO. Mafura a monounsaturated ke mafura a phetseng hantle a fumanoang haholo oli ea mohloaare, linate, lipeo le lijo tse ling tsa liphoofolo. Lijo tse nang le mafura a monounsaturated li ka thusa ho fokotsa boima ba 'mele' me li ka fokotsa lisosa tsa kotsi tsa lefu la pelo ha feela li sa kenye likhalori tse eketsehileng lijong tsa hau.
P. Na mafura a phetseng hantle a etsa hore o be boima?
HO. Leha e na le mafura a nang le likhalori tse ngata ka grama ho feta protheine kapa lik'habohaedreite, lijo tse nang le mafura a mangata ha li etse batho mafura. Sena se its'etleha ka botlalo ho moelelo oa taba. Lijo tse nang le li-carbs le mafura a mangata li tla u nontša, empa ha se ka lebaka la mafura.
P. Na botoro ea peanut ke mafura a phetseng hantle?
HO. Ho joalo.
