Lijo tsa Mafura a Bophelo bo Botle: Ke Mafura afe a ka Jang (le ho a Qoba) ho Keto

Haeba u ja lijo tse tlase tsa carb kapa u nahana ka mokhoa oa bophelo oa keto, joale u ka 'na ua nahana ka mafura a lijo. U ka boela ua ipotsa hore na ho hlile ho na le lijo tse phetseng hantle tse nang le mafura.

Ke hobane mafura a 'nile a ba le bodemona ka lilemo. Khopolo ea khale ea hore lijo tse nang le mafura a mangata li ne li amahanngoa le boemo ba k’holeseterole maling, lefu la tsoekere la mofuta oa 2, khatello e phahameng ea mali, le kotsi e eketsehileng ea lefu la pelo e ile ea etsa hore sechaba se ferekane bakeng sa lijo tse se nang mafura a mangata.

Empa lilemong tsa morao tjena, ho hlahile tlhahisoleseding e ncha mabapi le karolo ea bohlokoa eo mafura ae phethang lijong tse phetseng hantle. Joalokaha saense e ithutile, lijo tse phetseng hantle tse nang le mafura li ka ba le phello e ntle bophelong ba hau ka kakaretso. Tsohle li itšetlehile ka hore na u kenya mafura a mofuta ofe lenaneong la hau la kamehla la lijo.

Lijo tse phetseng hantle tse mafura li fapana ho tloha tlhapi e mafura (joaloka mackerel le sardine) ho ea ho nama e khubelu e ruiloeng ka joang. ghee feptjoa joang. Lijo tsena ke mehloli e metle ea mafura 'me li fapane ka ho feletseng le lijo tse pakiloeng tse tletseng mafura a trans le tsoekere.

Mafura a matle a ka thusa ho theola tsoekere maling, ho thibela lefu la pelo le methapo, esita le ho khothalletsa ho theola boima ba ’mele.

Hore na o na le ketosis e felletseng kapa o batla ho ja li-carbs tse fokolang le mafura a phetseng hantle, sengoloa sena ke sa hau. Tsoela pele ho bala ho fumana phapang lipakeng tsa mafura a mafura, a monounsaturated le a polyunsaturated, hammoho le hore na u lokela ho ja lijo life tse mafura haholo.

Mafura a mafura ke eng?

Mafura a mafura a tiile mochesong oa kamore 'me hangata a tsoa liphoofolong. Mafura ana a tsoa lijong tse kang steak, bacon, khoho le mahe.

Ho kile ha e-ba le khopolo e neng e atile, e phatlalalitsoeng ke American Heart Association, ea hore mafura a mafura a baka k’holeseterole e ngata, methapo ea mali e thibaneng, ho fokola ha pelo le mathata a mang a mangata a bophelo.

Leha ho le joalo, liphuputso tsa morao tjena li hlakotse taba ena, li bontša hore ha ho na kamano e khōlō pakeng tsa mafura a mangata le kotsi ea ho kula. pelo.

Ha e le hantle, ho na le melemo e mengata ea ho kenyelletsa mafura a mafura a phetseng hantle lijong tsa hau. Mafura a nang le mafura a mangata a ka ntlafatsa maemo a HDL le LDL cholesterol, a boloka ho teteana ha masapo, a fokotsa ho ruruha, 'me a tšehetsa tlhahiso ea lihomone tsa bohlokoa. ¹ )( ² )( ³ ) ( ⁴ ).

Mehloli ea mafura a mafura a phetseng hantle

Pele ho ne ho nahanoa hore mafura a mafura a baka lefu la pelo, empa lipatlisiso tsa morao tjena li hlakisitse tšōmo ena. Tse ling tsa lijo tse nang le limatlafatsi tse ngata tseo u ka li jang ka keto li entsoe ka mafura a mangata, ho akarelletsa le nama ea joang, oli ea kokonate le oli ea MCT.

Oli ea MCT

Litlhapi ketane e mahareng (MCT) Li fumanoa haholo-holo ka oli ea kokonate (le ka tekanyo e nyenyane ka botoro le oli ea palema), empa hape e ka nkoa ka foromo ea tlatsetso.

Oli ea MCT e chesoa habonolo ke 'mele oa hau ha e ntse e feta ka kotloloho sebeteng sa hau ho sebelisoa hang-hang bakeng sa matla, e leng se etsang hore e be mohloli oa mafura o ratoang ke' mele oa hau. boemong ba ketosis. Li-MCTs le tsona ke ts'ehetso e kholo ea tahlehelo ea mafura le ts'ebetso ea liatleletiki.

Oli ea kokonate

Ha ho tluoa tabeng ea lijo tse phetseng hantle tse nang le mafura kapa lijo tse lumellanang le keto, oli ea kokonate e thata ho otla.

Lihlahisoa tsa kokonate, ho akarelletsa le phofo ea kokonate, oli ea kokonate, li-flakes tsa kokonate le botoro ea kokonate, ke mehloli e babatsehang ea mafura a mangata. Li nka sebaka se seholo sa lebese bakeng sa ba sa mamelleng lactose kapa ba latelang a lijo tsa vegan keto.

30 g / 1 ounce ea phofo ea kokonate e na le lik'hilojule tse ka bang 120, ligrama tse 10 tsa fiber, ligrama tse 6 tsa net carbs le 4 dikgerama tsa protheine. Kokonate e boetse e na le livithamine tse ngata le liminerale lintho tsa bohlokoa, ho akarelletsa le manganese, calcium, selenium, phosphorus le potasiamo.

Botoro e fepetsoeng joang

Botoro e fepehile joang Ke e 'ngoe ea mafura a ho pheha a keto a tsebahalang haholo ka lebaka la boemo ba eona bo tsotehang ba limatlafatsi. E ke ke ea etsa hore lijana tsa hau li be monate feela, empa hape e fana ka palo e ntle haholo ea omega-3 fatty acids le CLA (Conjugated Linoleic Acid) ( ⁵ ).

Botoro e feptjoang ka joang ke mohloli o moholo oa butyrate, e tsejoang hape e le butyric acid. Butyrate ke motsoako o nang le melemo e mengata ea bophelo bo botle. Ke phepelo e khethehileng ea matla bakeng sa lisele tsa mala, 'me e ka thusa ho ts'ehetsa bophelo bo botle ba mala, ho thibela mofets'e, le ho ntlafatsa kutloisiso ea insulin ( ⁶ )( ⁷ )( ⁸ )( ⁹ ).

Nama e fepetsoeng joang

Le hoja likhomo tse feptjoang ka lijo-thollo li ja poone le lihlahisoa tsa soya, likhomo tse feptjoang joang li phela bophelo bohle ba tsona ka ho ja lijo-thollo. joang le furu.

Nama e fepehileng joang e na le lik'hilojule tse fokolang, omega-3 fatty acids, le conjugated linoleic acid (CLA) ho feta nama ea khomo e fepetsoeng ka lijo-thollo. CLA e tsebahala ka litlamorao tsa eona ho thibelo le kalafo e ka bang teng ea mafu a fapaneng a kang botenya, lefu la tsoekere le mofetše.

Mafura a sa tsitsang: li-MUFA le li-PUFA

Mafura a sa tsitsang a mokelikeli mochesong oa kamore 'me a oela likarolong tse peli: monounsaturated fatty acids (MUFA) le polyunsaturated fatty acids (PUFA). Li-monounsaturated fatty acids li na le tlamo e le 'ngoe e habeli, e etsang hore e be mokelikeli mochesong oa kamore, ha mafura a polyunsaturated a na le maqhama a mabeli a mabeli mohahong oa bona oa lik'hemik'hale.

Mehloli e phetseng hantle ea MUFA

Ho fapana le mafura a mafura, li-monounsaturated fatty acids (MUFAs) li ’nile tsa amoheloa e le tse phetseng hantle ka lilemo tse ngata. Liphuputso tse ngata li li amahantse le maemo a ntlafetseng a HDL (cholesterol e ntle), ho hanyetsa insulin ho molemo, ho fokotsa mafura a ka mpeng, le kotsi e tlaase ea mafu. pelo.

Oli ea Mohloaare e Eketsehileng ea Moroetsana

Sejo se tloaelehileng lijong tsa Mediterranean, oli ea mohloaare ke lijo tse phetseng hantle tse nang le mafura a bohlokoa bakeng sa hau a monounsaturated. E boetse e na le vithamine E le vithamine K, li-antioxidants tse peli tse matla tse tla u thusa ho u sireletsa khatellong ea oxidative le li-radicals tsa mahala ( ¹⁰ )( ¹¹ ).

Phuputso e 'ngoe e fumane hore ho ja mafura ana a phetseng hantle ho ka thusa ho fokotsa sekhahla sa lefu la pelo le mofetše oa prostate le colon. ¹² ).

Ho boloka melemo eohle ea oli ea mohloaare, ho e sebelisa e le tala e le moaparo oa salate ke khetho e ntle ka ho fetisisa. Ho pheha mafura a sa tsitsang ho lebisa ho oxidation le tahlehelo ea limatlafatsi tsa bohlokoa le thepa.

Avocado le oli ea mohloaare

Ho na le lebaka leo ka lona batho ba jang li-avocado ba ratang li-avocado - li feto-fetoha ka mokhoa o makatsang ebile ke se seng sa lijo tse nang le limatlafatsi tse ngata tse fumanehang..

Li-avocado ke tsona feela litholoana tseo u ka li natefelang ka bongata lijong tsa ketogenic. Li tletse fiber ea lijo, potasiamo, magnesium le divithamini A, C, E, K, le B. Liphuputsong tse ling, li-avocado li bontšitsoe hore li tšehetsa bophelo bo botle ba pelo, ho laola boima ba 'mele le ho laola boima ba 'mele. botsofali bo botle.

Oli ea avocado ke e 'ngoe ea mehloli e seng mekae ea tlhaho e fumanehang ka har'a motsoako oa beta-sitosterol, phytosterol e bonts'itsoeng e thibela karohano ea lisele tsa mofetše.

Lialmonde

Lihlahisoa tsa almonde, tse kang phofo ea almonde, li tloaelehile ho diresepe tsa keto. Hangata li sebelisoa e le sebaka sa phofo ea koro.

Senoelo se le seng sa lialmonde se na le 24% ea boleng ba hau ba letsatsi le letsatsi bakeng sa tšepe, e leng e 'ngoe ea likhaello tse atileng haholo tsa phepo e nepahetseng kajeno. Ka lebaka la ho ba le fiber e ngata le mafura a phetseng hantle, ho lumeloa hore lialmonde li thusa bophelo bo botle ba pelo le ho fokotsa kotsi ea lefu la tsoekere. Li boetse li thusa ho fokotsa ho ruruha le khatello ea oxidative ( ¹³ ).

Ho bala ho eketsehileng ka linate joaloka li-cashews y linate tsa macadamia le karolo ea eona lijong tsa ketogenic, bala sena tataiso e feletseng ea linate.

Mehloli e phetseng hantle ea PUFA

Joalo ka li-MUFA, li-PUFA li mokelikeli mochesong oa kamore. Li na le omega-3 le omega-6 ea bohlokoa ea mafura acid, e nang le melemo ha e jeoa ka tekanyo e nepahetseng. U lokela ho sebelisa tekanyo ea 1: 1 ea omega-3 ho omega-6 fatty acids, empa ka bomalimabe lijo tse ngata tsa Bophirimela li ja makhetlo a 10 ho feta omega-6 ho omega-3. Ho leka-lekanya ho nepahetseng ho ka fokotsa kotsi ea lefu la pelo, stroke, le mafu a mang a amanang le ho ruruha, ha ho ntse ho thusa bophelo bo botle ba boko.

Lipeo tsa folaxe le oli ea linseed

Metsoako e 'meli e etsa hore peo ea folaxe e be e ikhethang: ALA le lignans. ALA ke mafura a mafura a bohlokoa a nako e khuts'oane, a tlalehiloeng ho thusa maemo a fapaneng a bophelo bo botle, ho kenyelletsa lefu la pelo, khatello ea mali, lefu la tsoekere, lefu la tsoekere, mofets'e, ramatiki, lefu la masapo le mathata a autoimmune, le methapo ea kutlo. ¹⁴ )( ¹⁵ ).

Flaxseed e na le lignans (antioxidant) tse ngata ho feta semela leha e le sefe lefatšeng. Li-lignan li bontšitsoe ho fokotsa kholo ea lihlahala tsa mofetše, haholo-holo tsa matsoele, endometrium le tšoelesa ea senya. ¹⁶ ).

Peo ea Chia

Peo ea Chia e kanna ea ba e 'ngoe ea lijo tse mafura haholo hona joale. Ke tlatsetso e ntle ho smoothie ea hoseng ea keto le mohloli o motle oa omega-3 fatty acids e phetseng hantle. ¹⁷ ).

Ho latela litataiso tsa lijo, poro e le 'ngoe e na le 30% ea magnesium ea letsatsi le letsatsi le 18% ea calcium ea hau ea letsatsi le letsatsi. Ho feta moo, le hoja li na le ligrama tse 12 tsa lik'habohaedreite, fiber ea tsona e phahameng e siea lipeo tsena tse nyenyane ka gram e le 'ngoe feela ea net carbs.

Litlhapi tse mafura le omega-3 fatty acids

Litlhapi tse mafura joalo ka salmon ke o mong oa mehloli e fumanehang ka ho fetisisa ea omega-3 fatty acids mme mohlomong ke e 'ngoe ea lijo tse tsebahalang haholo tse mafura tse phetseng hantle tseo u ka li jang..

Litlhapi li na le mefuta e 'meli e khethehileng ea omega-3 fatty acids: eicosapentaenoic acid (EPA) le docosahexaenoic acid (DHA). Tsena li tsejoa ka ho ts'ehetsa kholo le ts'ebetso ea boko ( ¹⁸ ).

Oli ea tlhapi le li-supplement tsa oli ea krill le tsona ke khetho e ntle haeba u sa je tlhapi khafetsa.

Oli ea krill e na le limatlafatsi tse eketsehileng tse kang phospholipids, tse tlatsetsang ho bophelo bo botle ba lisele le botšepehi, le astaxanthin, antioxidant e matla e khothalletsang bophelo bo botle ba boko.

Mafura a sa pheleng ho qoba

Lioli tse nang le hydrogenated le oli ea haedrojene, tse tsejoang hape e le li-trans, li entsoe mathoasong a lilemo tsa bo-1900 e le mokhoa oa ho etsa hore mafura a sa tsitsang a tsitse le ho tiea mochesong oa kamore.

Oli e nang le hydrogenated le karolo e itseng ea hydrogenated

Oli e nang le hydrogenated le karolo e itseng ea haedrojene e fumanoa lihlahisoa tse sebetsitsoeng joalo ka li-cookie, li-crackers, margarine le. lijo tse potlakileng.

Mafura a silafetseng a kotsi haholo bakeng sa bophelo bo botle ba hau hobane a khothalletsa ho ruruha 'me a ka eketsa kotsi ea mafu a kang lefu la pelo le kankere. Ke "mafura a mabeLi boetse li theola k'holeseterole e ntle (HDL) ha li ntse li eketsa k'holeseterole e mpe (LDL).

Ho na le li-trans fats tse teng ka tlhaho. Tsena li ka fumanoa nama e feptjoang joang le lihlahisoa tsa lebese tsa tlhaho, tse mafura a mangata joaloka yogurt ea Segerike, lebese le feletseng, cheddar chisi le botoro, empa ha li tšoane le mafura a trans e kotsi.

Oli e entsoeng le e futhumetseng

Lipeo tse ngata tse nkiloeng le oli ea meroho li na le omega-6 e ngata, e ka khothalletsang ho ruruha ho sa foleng. Hangata li entsoe ka peo ea GMO mme li kenyelletsa oli ea poone, oli ea peanut, oli ea canola, oli ea morara le oli ea soya.

Lijo tse phetseng hantle tse nang le mafura ho Keto

Lijo tse phetseng hantle tse nang le mafura ke karolo ea bohlokoa ea lijo tse phetseng hantle 'me li ka tsamaea hole leetong la hau la ketogenic. Khetha mafura a matle joalo ka mafura a mafura, MUFA le PUFA ha u khetha eng ja dijo ho bohlokoa ho etsa bonnete ba hore o fumana mofuta o nepahetseng oa mafura bakeng sa 'mele oa hau.

Khetha mafura a mafura a boleng bo holimo a thehiloeng ho liphoofolo le mafura a sa sebetseng a sa sebetsoeng, ka ho tsepamisa maikutlo ho eketsehileng mehloling e metle ea omega-3s. Qoba mafura a fetotsoeng, oli ea boleng bo tlase, kapa oli e futhumetseng ea polyunsaturated.

Ho na le mekhoa e mengata ea ho kenyelletsa lijo tse phetseng hantle tse nang le mafura lijong tsa hau. Kenya lilae tsa avocado e le lehlakore la sejana sa hau sa mantlha, kapa u tšele oli ea mohloaare e sa tsoakoang holim'a li-keto veggies tsa hau.