LETHATHAMO LA MAFURA A PHEHANG A PHETSENG HANTLE - PAMPEREDPEOPLENY.COM

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Oli e phehang e sebetsa karolo ea bohlokoa hoo e ka bang mefuta eohle ea litloaelo tsa ho pheha ebile e thusa ho hlahisa tatso le ponahalo e ikhethang lijong. Ho tloha ho sautéing, ho halika ho isa ho beseng le ho baka, oli ea ho pheha e bapala karolo ea bohlokoa mekhoeng e fapaneng ea ho pheha.

Oli e phehang e bapala karolo ea bohlokoa le phepo ea motho. Ke mohloli o motle oa lipina tsa asiti tse mafura tse phethang karolo ea bohlokoa ho thibela maloetse, ho khothaletsa ts'ebetso ea boko, ho thusa kholo le kholo ea lesea le emeng le ho thibela ho ruruha. [1] .

Li-acid tse mafura li arotsoe ka mekhahlelo e mene e khotsofatsang (SFA), monounsaturated (MUFA), polyunsaturated (PUFA) le mafura a trans. Li-acid tsena tse mafura li fumanoa lioli tsa meroho [pedi] .

Lioli tsa meroho li tsoa mehloling e ipapisitseng le limela 'me tsena li kenyelletsa matokomane, canola, soya, sonobolomo, sesame, ho khabisoa, mohloaare, palema, kokonate, poone le oli ea avocado, ha re bolela tse seng kae. [1] . Tse ling tsa oli tsena tse phehang li na le mafura a mangata a hlokang ho jeoa ka tekano.

Joale ke lioli life tse phehang tse phetseng hantle? Ho ipapisitse le mofuta oa ho pheha oo u o etsang, mosi oa oli ea pheho le asiti e mafura ka har'a oli ea ho pheha.

Ntlha ea mosi ke mocheso oo oli e chesang le ho tsuba ka oona. Lioli tse nang le ntlha e phahameng ea mosi li loketse ho chesoa ka botebo, ha lioli tse nang le mosi o tlase ka tlase ho 200 degree Celsius li loketse ho hadika ho sa tebang [pedi] . Ho futhumatsa lioli ho feta ntlha ea tsona ea mosi ho lahleheloa ke tatso ea eona mme ho nkuoa ho le kotsi bophelong.

Bala mona ho tseba hore na ke mafura afe a phehang a loketseng bophelo ba hau le a lokelang ho jeoa ka tekano.

Lioli tse Molemohali tsa ho pheha Bakeng sa Bophelo

1. Oli ea mohloaare

Oli ea mohloaare ke sesebelisoa sa mantlha lijong tsa Mediterranean. E na le metsoako e phahameng ea phenolic 'me e na le li-acid tse mafura tse ka bang 72.961 g, li-acid tse mafura tse 13.808g le mafura a 10,523 g a polyunsaturated mafura [3] .

Ts'ebeliso ea oli ea mohloaare, haholo-holo oli ea mohloaare e sa tsoaloang e ka thusa ho theola menyetla ea lefu la pelo le lefu ho batho ba kotsing e kholo ea lefu la pelo [4] .

• Oli ea mohloaare e sa tsoaloang e na le ntlha ea mosi ea likhato tse 191 tsa Celsius, e ka sebelisetsoang ho halika ho sa tebang.

2. Oli ea peo ea Sesame

Ho ea ka phuputso, lipeo tsa sesame li na le liperesente tse 50 ho isa ho tse 60 tsa oli e nang le mafura a polyunsaturated, antioxidants, sesamin, sesamolin le tocopherol homologues. Li-acid tse mafura tse fumanehang ka oli ea sesame ke liperesente tse 35-50 tsa linoleic acid, 35-50% ea oleic acid, e nang le palo e nyane ea liperesente tse 7-12 tsa acid ea palema le liperesente tsa 3.5-6 tsa asidi ea stearic mme e sala feela. palo ea linolenic acid [5] .

Oli ea Sesame e na le limatlafatsi tse ngata le li-antioxidants. E tsebahala ka ho ba le antihypertensive le li-anticarcinogenic [6] . Ts'ebeliso ea oli ea sesame e ka fokotsa mafura a acid mafura sebeteng le ho fokotsa li-cholesterol tsa serum.

• Oli ea Sesame e sebelisetsoa ho chesoa ka botebo. Oli ea sesame e hloekisitsoeng e na le ntlha e phahameng ea mosi ho feta oli ea sesame e sa hloekang.

3. Oli ea soneblomo

Oli ea soneblomo e na le tatso e sa nke lehlakore ebile e na le 'mala o bobebe. 100 g ea oli ea soneblomo e na le 19.5 g monounsaturated fatty acids, 65.7 g polyunsaturated fatty acid le 10.3 g mafura a mafura [7] .

Oli ea soneblomo e ka thusa ho fokotsa li-cholesterol tsohle le li-cholesterol tsa LDL (tse mpe) le ho eketsa cholesterol ea HDL, ho latela phuputso [8] .

• Sonobolomo e na le ntlha e phahameng ea mosi 'me hangata e sebelisoa ha ho phehoa mocheso o phahameng.

4. Oli ea soya

Oli ea soya e na le liperesente tse 7 ho isa ho tse 10 tsa asiti ea palema, karolo ea 2 ho isa ho 5 lekholong ea asiti ea stearic, karolo ea 1 ho isa ho 3 lekholong ea asiti ea arachidic, karolo ea 22 ho isa ho 30 lekholong ea asiti ea oleic, karolo ea 50 ho isa ho 60 lekholong ea asiti ea linoleic, le karolo ea 5 ho isa ho 9 lekholong ea asiti ea linolenic. . Oli ea soya e na le mafura a mangata a polyunsaturated a ka thusang ho fokotsa maemo a k'holeseterole ea serum, ka hona a fokotsa kotsi ea lefu la pelo le methapo. [9] .

• Oli ea soya e na le ntlha e phahameng ea mosi e e etsang hore e be e loketseng ho hadika ka botebo.

5. Oli ea Safflower

100 g ea oli e sa hloekang e na le mafura a 7.14 g, mafura a 78.57 g le monounsaturated le 14.29 g mafura a polyunsaturated [10] .

Phuputso e bontšitse hore basali ba nang le bothata ba lefu la tsoekere ka mor'a ho ilela khoeli ba khaotsang ho ilela khoeli ba na le phokotso e kholo ea ho ruruha, lipids tsa mali le tsoekere ea mali kamora ho ja li-g tse 8 tsa oli ea letsatsi le letsatsi. [leshome le motso o mong] .

• Oli ea safflower e na le ntlha e phahameng ea mosi e nkoang e le molemo bakeng sa ho pheha ha mocheso o phahameng.

6. Oli ea avocado

Oli ea avocado e na le liphesente tse 16,4 tsa mafura a mafura, 67.8 lekholong ea monounsaturated fatty acids le 15.2 lekholong ea polyunsaturated fatty acids.

Phuputso e bontšitse hore batho ba baholo ba 13 ba phetseng hantle ba neng ba lula ba e-ja li-hypercaloric le hyperlipidic ba nkile sebaka sa botoro ka oli ea avocado matsatsi a ts'eletseng, e leng ho ileng ha baka ntlafatso e hlakileng ea insulin, tsoekere ea mali, k'holeseterole e felletseng, cholesterol ea LDL le li-triglycerides [12] .

• Oli ea avocado e na le ntlha e ngata ea mosi 'me e ka sebelisoa ho tsubelleng, ho beseng, ho baka le ho koaleng.

7. Oli ea matokomane

Oli ea matokomane e na le tatso le monko oa linate. Oli ea matokomane e sebelisoa haholo lijong tsa China, Asia Boroa le Asia Boroa-bochabela. 100 g ea oli ea matokomane e na le mafura a 16.9 g a mafura, 46.2 g mafura a monounsaturated le mafura a 32 g a polyunsaturated [13] .

Oli ea matokomane e na le li-phytosterol tse ngata tse thibelang ho noa ha k'holeseterole lijong, ho ruruha ho tlase le ho emisa kholo ea matšoafo, mpa, mae a bomme, colon, sefuba le lisele tsa mofetše oa senya. [14] .

• E na le ntlha e phahameng ea mosi e 229.4 degree Celsius e loketseng lijo tse halikiloeng ka ho teba.

8. Oli ea canola

100 g ea oli ea canola e na le mafura a mangata a 7.14 g, 64.29 g mafura a monounsaturated le 28.57 g mafura a polyunsaturated [leshome le metso e mehlano] . Phuputso e bonts'itse hore oli ea canola e ka theola li-cholesterol ka kakaretso le LDL, ea eketsa vithamine E le ho ntlafatsa kutloisiso ea insulin ho feta mehloli e meng ea mafura. [16] .

• Oli ea Canola e na le ntlha e phahameng ea mosi, e loketseng ho pheha ka mocheso o phahameng.

Mohloli oa setšoantšo: Healthline

9. Oli ea poone

Oli ea poone e hloekisitsoeng e na le liperesente tse 59 tsa mafura a polyunsaturated, liperesente tse 24 tsa mafura a monounsaturated le mafura a 13%. E na le vithamine E e ngata e e sirelletsang ho ts'oaetso ea oxidative. Oli ea poone e na le linoleic tse ngata, e leng polyunsaturated fatty acid e matlafatsang bophelo bo botle ba letlalo le lithuso ts'ebelisong e nepahetseng ea lera la sele le sesole sa 'mele. Ts'ebeliso ea oli ea poone e ka thusa ho theola k'holeseterole ea LDL ka lebaka la boteng ba mafura a polyunsaturated [17] .

• Oli ea poone e na le ntlha e phahameng ea mosi 'me e ka sebelisoa bakeng sa ho hadika ka botebo.

Mohloli oa setšoantšo: hfimarketplace

Ho pheha oli ho li ja ka teka-tekano

1. Oli ea kokonate

Oli ea coconut e sebelisoa e le oli e jeoang indastering ea lijo mme ho bile le litlhahlobo tse fapaneng mabapi le ts'ebeliso ea oli ea coconut bakeng sa ho pheha. Phuputso e 'ngoe e bonts'a hore oli ea coconut ha e khone ho kenella le phofshoana, e e etsang oli e loketseng ho pheha. Oli ea coconut e sa hlalosoang e na le ntlha e tlase ea ho tsuba ea 177 degree Celsius e bolelang hore e loketse ts'ebeliso e le 'ngoe e sa tebang.

Oli ea coconut e na le mafura a mangata a ka bang liperesente tsa 92 mme mofuta ona oa mafura a mafura o lokela ho jeoa ka tekano joalo ka ha lithuto li bontšitse hore ho ja mafura a mangata a phahameng ho ka eketsa kotsi ea lefu la pelo [18] , [19] , [mashome a mabeli] .

Phuputso e 'ngoe e entsoeng ho barupeluoa ba 32 ba phetseng hantle ba jang 15 ml ea oli ea kokonate ea moroetsana letsatsi le leng le le leng ka libeke tse robeli e ne e hokahantsoe le keketseho e phahameng ea cholesterol ea HDL. Leha ho le joalo, lithuto tse ling li hlokahala ho bakuli ba nang le maemo a tlase a cholesterol ea HDL ba hlokang ho eketsa maemo a bona a HDL cholesterol [mashome a mabeli a motso o le mong] .

2. Oli ea palema

Ho ea ka American Heart Association, oli ea palema e na le mafura a mangata, [22] e lokelang ho jeoa ka tekano. 100 g ea oli ea palema e na le 49.3 g ea mafura a mangata, 37 g mafura a monounsaturated le 9.3 g mafura a polyunsaturated [2. 3] .

Malebela a ho Sebelisa Lioli tsa ho pheha

• Qoba oli leha e le efe e phehang ho chesa ka holim'a mosi oa eona.

• Se ke oa sebelisa oli ea ho pheha e nkhang hampe.

• U se ke ua sebelisa hape kapa ua futhumatsa oli e phehang.

• Reka oli e phehang 'me u li boloke sebakeng se lefifi se pholileng.

Ho phethela ...

Ho latela American Heart Association, tlosa mafura a mabe joaloka mafura a nang le mafura a phetseng hantle joalo ka mafura a monounsaturated le polyunsaturated kaha a loketse pelo ea hau. Kahoo, khetha lioli tse phehang tse phetseng hantle bakeng sa ho lokisa lijo tse kang safflower, soneblomo, peanut, avocado le oli ea mohloaare. Sebelisa oli ea kokonate le oli ea palema ka tekano kaha li na le mafura a mangata.