Mafura a khorelelitsoengLiphello tsa eona tsa bophelo bo botle lia phehisana khang. Nakong e fetileng, ho ne ho lumeloa hore mafura a mafura ke sesosa sa lefu la pelo. Kajeno, bo-rasaense ba re sena ha sea hlaka.
Seo e leng 'nete ke hore, mafura a mangatatlhokeho ya phepo e le nngwe. Mafura a mafura ke sehlopha se fapaneng sa mafura a acid a nang le litlamorao tse fapaneng ho bophelo bo botle le metabolism.
Lihlopha tsena li fapana ho ea ka libopeho tsa tsona tsa lik'hemik'hale le thepa. Ka mohlala, mafura a mangata Hangata e tiile mochesong oa kamore, ha mafura a sa saturated e le metsi.
Mehloli e meholo ea lijo tsa mafura a mafura ke; nama e mafura, tallow, chisi,botoro, tranelate, oli ea kokonate, oli ea palema le botoro ea cocoa.
Mafura kaofela a entsoe ka limolek'hule tse bitsoang mafura acid, e leng liketane tsa liathomo tsa carbon. Fapaneng mafura a mafura a mangatae khetholloa ka bolelele ba liketane tsa carbon.
Lijo tse tloaelehileng haholo tse fumanoang ke batho mabitso a mafura a mafura a mafura ke ka tsela e latelang:
Stearic acid: 18 liathomo tsa khabone ka bolelele
Palmitic acid: 16 liathomo tsa carbon bolelele
Myristic acid: 14 liathomo tsa khabone ka bolelele
Lauric acid: 12 liathomo tsa carbon tse bolelele
Capric acid: 10 liathomo tsa khabone ka bolelele
Caprylic acid: 8 liathomo tsa khabone ka bolelele
Caproic acid: 6 liathomo tsa khabone ka bolelele
e khutsoanyane ho feta liathomo tsa khabone tse tšeletseng mafura a mafura a mangata joalo ka sehlophaketane e khuts'oane ea mafura acid tse tsejoang joalo ka. Tsena li hlahisoa ha libaktheria tsa mala li belisa likhoele.
Mafura a Koahetseng le Mafura a sa Koahelehang
Mafura a sa tsitsang ke li-acid tse mafura tse nang le bonyane bond e le 'ngoe e habeli ketane. Li-acid tsena tse mafura li arotsoe ka mekhahlelo e 'meli ho latela palo ea li-bond tse peli tseo li nang le tsona' me li khetholloa e le mafura a monounsaturated kapa mafura a polyunsaturated.
Mafura a khorelelitsoengLe hoja ho buisanoa ka melemo ea bophelo bo botle ba mafura a unsaturated, liphello tsa bophelo bo botle ba mafura a sa tsitsang li tsejoa hantle. Mafura ana a phetseng hantle a ka fumanoa mefuteng ea oli ea meroho, linate, peō, tlhapi le meroho.
Lipatlisiso li bontša hore unsaturated fatty acids e ka thusa ho theola boima ba 'mele, ea fokotsa ho ruruha le ho fokotsa kotsi ea lefu la pelo.
Ha ho bapisoa mafura a mangata le a sa tsitsang, hangata ho khothaletsoa hore mafura a mafura a mangata a sebeliseng mafura a mangata.
Phuputso e entsoeng ka 2015, mafura a mangatae bontšitse hore ho nkela karolo ea 5 lekholong feela ea lik'hilojule tse tsoang lebeseng ka tekanyo e lekanang ea mafura a polyunsaturated kapa monounsaturated fatty acids ho ile ha fella ka karolo ea 25 lekholong le karolo ea 15 lekholong e fokotsa kotsi ea lefu la pelo, ka ho latellana.
Leha ho le joalo, bobeli ba fana ka sete e ikhethang ea melemo; E lokela ho jeoa ka mokhoa o itekanetseng e le karolo ea lijo tse leka-lekaneng le tse phetseng hantle.
Mafura a Koahetseng le Mafura a Trans
Le hoja palo ea mafura a mafura e baka likhang, mafura a transHo hlakile hore e lokela ho khaoloa ka ho feletseng.
Le hoja mafura a trans ka tlhaho a hlaha ka bongata lijong tse ling, mafura a maiketsetso a maiketsetso a hlahisoa ka mokhoa o bitsoang hydrogenation, moo baetsi ba lijo ba eketsang limolek'hule tsa hydrogen ho oli ea meroho ho lelefatsa bophelo ba sethala, ho ntlafatsa tatso le ho etsa hore ho be le mokhoa o tiileng oa lijo.
Mafura a trans a fumanoa haholo-holo lihlahisoa tse entsoeng tse kang li-donuts, likuku, likuku le li-crackers, 'me lipatlisiso li bontša hore ho ja mafura a trans ho phahamisa kotsi ea lefu la pelo.
Phuputso e khōlō e hatisitsoeng phuputsong eo e fumane hore bakeng sa keketseho e ’ngoe le e ’ngoe ea 2 lekholong ea lik’hilojule tse jeoang ke mafura a trans, kotsi ea ho tšoaroa ke lefu la pelo e batla e imena habeli.
Thepa ea Mafura a Koahetseng
Stearic acid
Asiti ea Stearic e theola kapa e fokotsa cholesterol ea LDL (e mpe) hanyenyane ha e bapisoa le mafura a mang a mafura. Ka hona, tse ling tse ngata mafura a mangatae phetse hantle ho feta
Lipatlisiso li bontša hore 'mele o phetse hantle. mafura a mangata E bontša hore e fetola asiti ea stearic, e leng mafura a sa tsitsang, hore e be oleic acid. Leha ho le joalo, ho ea ka likhakanyo tse ling, sekhahla sa phetoho ke 14% feela 'me e ka' na ea se ke ea amana haholo le bophelo bo botle.
Mohloli o ka sehloohong oa lijo oa asiti ea stearic ke mafura a liphoofolo.Kokonate oliMaemo a asiti ea stearic hangata a fokola ka oli ea limela, ntle le botoro ea cocoa. Asiti ea Stearic, e phetseng hantle mafura a mangata 'me ha e eketse kotsi ea lefu la pelo.
asiti ea palema
Palmitic acid ke mafura a mangata a tloaelehileng a fumanehang limela le liphoofolo. Mohloli o ruileng oa lijooli ea palemaE boetse e etsa karolo ea kotara ea mafura a nama e khubelu le lihlahisoa tsa lebese.
Ha ho bapisoa le lik'habohaedreite le mafura a sa tsitsang, asiti ea palmitic e phahamisa k'holeseterole eohle le LDL (e mpe) cholesterol ntle le ho ama HDL (e ntle) cholesterol. Tekanyo e phahameng ea LDL cholesterol ke sesosa se tsebahalang sa kotsi bakeng sa lefu la pelo.
Palmitic acid e ka ama likarolo tse ling tsa metabolism. Boithuto ho litoeba le bathong bo bonts'a hore tšebeliso e phahameng ea asiti ea palmitic e ka ama maikutlo hampe le ho fokotsa boikoetliso ba 'mele.
asiti ea myristic
Myristic acid e baka keketseho e kholo ea k'holeseterole eohle le LDL (e mpe) cholesterol ho feta asiti ea palmitic. Leha ho le joalo, ha e ame maemo a k'holeseterole ea HDL (e ntle). Litholoana tsena li matla haholo ho feta tsa acid ea palmitic.
Myristic acid ke mafura a mafura a sa tloaelehang a sa fumaneheng ka bongata lijong tse ngata. Leha ho le joalo, mafura le oli tse ling li na le tekanyo e itekanetseng.
Asiti ea Lauric
Ka liathomo tse 12 tsa khabone, asiti ea lauric ke eona e telele ka ho fetesisa ea mafura a acid a mahareng. E phahamisa k'holeseterole e felletseng ho feta li-acid tse ling tse ngata. Leha ho le joalo, keketseho ena haholo-holo e bakoa ke ho eketseha ha k'holeseterole ea HDL (e ntle).
Ka mantsoe a mang, lauric acid e fokotsa palo ea k'holeseterole eohle e amanang le HDL cholesterol. Liphetoho tsena li boetse li fokotsa kotsi ea lefu la pelo.
Lauric acid e bonahala e e-na le liphello tse molemo ho maemo a k'holeseterole ea HDL ho feta tse ling tse mafura a mafura.
Lauric acid e fumanoa ka 42% ea oli ea kokonate. Ka lehlakoreng le leng, ho na le litekanyo tse nyenyane feela tse fumanoang lioling kapa mafura a mang a atisang ho jeoa.
Caproic, caprylic le capric acid
Caproic, caprylic le capric acid ke li-medium chain fatty acids (MCFAs).
Li-MCFA li entsoe ka mokhoa o fapaneng le li-acid tse mafura a ketane e telele. Li kenngoa habonolo 'me li isoa ka ho toba sebeteng, moo li sebelisoang ka potlako. Melemo ea MCFAs e kenyelletsa:
tahlehelo ea boima ba 'mele
Liphuputso tse ling li hlokomela hore li ka eketsa palo ea lik'hilojule tseo li li chesang 'me ka hona li fokolisa, haholo-holo ha li bapisoa le li-acid tse telele tsa mafura.
Ho eketsa kutloisiso ea insulin
Bopaki bo bong bo fana ka maikutlo a hore MCFAs e ntlafatsa kutloisiso ea insulin ha e bapisoa le mafura a acid a ketane e telele.
Ka lebaka la melemo ea bona ea bophelo bo botle, li-MCFA li rekisoa e le li-supplement tse tsejoang e le oli ea MCT.
ketane e khuts'oane ea mafura acid
Li-saturated fatty acids tse nang le liathomo tsa carbon tse ka tlase ho tse tšeletseng li tsejoa e le short chain fatty acids (SCFAs). Li-SCFA tsa bohlokoa ka ho fetisisa ke:
Propionic acid: 3 liathomo tsa khabone ka bolelele
Acetic acid: 2 liathomo tsa khabone ka bolelele
Li-SCFA li theha ha libaktheria tse molemo tsa mala li belisa likhoele ka har'a colon. Palo ea lijo tse jeoang e nyane ha e bapisoa le palo ea SCFA e hlahisoang ka har'a kolone.
Ha li fumanehe lijong 'me li fumaneha feela ka tekanyo e nyenyane mafura a lebese le lijo tse ling tse lomositsoeng.
Mefuta ea fiber e tšehetsang ho etsoa ha li-acid tse khutšoane tsa mafura,li-prebioticsle d.
Likotsi tsa Saturated Fatty Acids
Mafura a khorelelitsoengLe hoja e amana le melemo e meng ea bophelo bo botle, e lokela ho jeoa feela e le karolo ea phepo e nepahetseng le e leka-lekaneng.
Khetha ho ja lijo tse nang le mafura a mafura 'me u qobe lijo tse se nang phepo le tse halikiloeng. Lijo tsena li na le boleng bo fokolang ba phepo e nepahetseng kapa ha li na tsona 'me hangata li joalo mafura a mangataLi na le metsoako e kotsi eo ka sebele e ka hanang phello leha e le efe e molemo ea
Ka hoo;
Mafura a khorelelitsoengKe mofuta oa mafura a mafura a se nang maqhama a mabeli pakeng tsa limolek'hule tsa carbon. tse ling tse tloaelehileng mafura a mangata Mehlala e kenyelletsa lihlahisoa tsa liphoofolo tse kang nama, mahe, lihlahisoa tsa lebese le botoro.
Le hoja ho boleloa hore ha e na bophelo bo botle, mafura a mangatae ka ba le melemo ea bophelo bo botle.
Ke motheo oa li-membrane tsa lisele, 'me lipatlisiso li bontša hore e ka eketsa maemo a k'holeseterole ea HDL, ea fokotsa kotsi ea ho otloa ke setorouku, ea sireletsa bophelo bo botle ba boko, le ho mamella ho pheha ho chesa haholo.
Ka sena, mafura a mangataE ka boela ea eketsa maemo a k'holeseterole ea LDL 'me ea ama bophelo ba masapo hampe. Mehloli e meng ea mafura a mafura le eona ha e na bophelo bo botle 'me ha e le hantle e na le metsoako e itseng e ka bang kotsi.
Khetha mafura a nang le phepo e nepahetseng joalo ka oli ea kokonate le botoro, 'me u li sebelise ka mokhoa o itekanetseng le mafura a mang a phetseng hantle.
