Mohlomong u entse qeto ea selemo se secha hore u qale ho ja ka mokhoa o phelisang hantle, kapa u mpa u nahana hore ke nako ea ho fetola mekhoa ea hau ea ho ja e le hore u ntlafatse bophelo bo botle le ho laola boima ba 'mele. Empa u qala hokae?
Qala ka 'me u hopole lintlha tsena tse hlano tsa bohlokoa bakeng sa ho ja hantle,' me u tla lula u le tseleng e nepahetseng.
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Tsepamisa Meholo le LitholoanaHo ithuta ka morao ho thuto ho bontšitse hore u ja lijo tse ngata haholo le meroho, ho fokotsa kotsi ea maloetse a mangata a sa foleng, ho akarelletsa le kankere , botenya , lefu la tsoekere le lefu la pelo-ho kopanyelletsa lefu la pelo le stroke.
Litholoana le meroho li etsa lijo tse theolelang tlaase. Tlaleho ea WHO e boletse hore ho na le bopaki bo kholisang ba hore ho ja litholoana le meroho ho fokotsa kotsi ea botenya. Ha ho bapisoa le lijo tse phahameng tsa lik'halori tse kang lijo tse sebelisoang tse nang le tsoekere le mafura, litholoana le meroho ha li na monyetla oa ho tlatsetsa botenya kapa ho feta boima ba 'mele.
Hape, hobane li na le likhahla tse ngata tsa lijo le limatlafatsi tse ling, li amahanngoa le kotsi e tlaase ea lefu la tsoekere le insulin ea ho hanyetsa . Bakeng sa mabaka a tšoanang, ba boetse ba etsa hore batho ba ikutloe ba khotsofetse ka lik'hilojule tse fokolang, kahoo ba thusa ho thibela boima ba 'mele.
Ho phaella moo, phuputso e bontšitse hore ho ja lijo tse tharo ho isa ho tse hlano tsa litholoana le meroho ka letsatsi ho tla fokotsa kotsi ea ho otloa ke lefu , 'me ho ja lijo tse fetang tse hlano ka letsatsi ho tla fokotsa kotsi eo le ho feta. Ka mokhoa o tsotehang, litholoana le meroho e mengata u li jang, theola kotsi ea hau. Tlhahiso e ntle haholo bakeng sa matsete a hau.
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Qoba Mefuta e EtsoangMokhatlo oa Machaba oa Phuputso ea Kankere (IARC), karolo ea Mokhatlo oa Lefatše oa Bophelo (WHO), o tsoa ka mokhoa o hlakileng ka tlaleho ea lijo tse bakang kankere, e bolelang hore nama e joalo e ka baka kankere ea colorectal . Ba boetse ba boletse hore nama e khubelu ka kakaretso "mohlomong" e bakoa ke kankere e kang kankere, pancreatic le kankere ea prostate.
Ka lebaka la hore botenya ke ntlha ea kotsi bakeng sa likarolo tse fapaneng tsa kankere , ho molemo ho etsa sohle seo u ka se khonang ho fokotsa kotsi ea hau.
Mehlala ea liphoofolo tse sebetsanoang ho qoba: lintja tse chesang, boroso, phoofolo ea nama ea likhomo, nama ea likhomo, nama ea nama e entsoeng ka makotikoting le litokisetso tsa lijo tse entsoeng ka makotikoting le li-sauces.
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Khaotsa ho khutlela ka litlhapi tse eketsehilengHo tlalehiloe hore batho ba Amerika ba tloaelehileng ba ja likhabapo tse 22 tsa tsoekere ka letsatsi. Ho fanoe ka hore American Heart Association e khothalletsa hore ho kenngoa ha tsoekere ho se ke ha feta likhabapo tse 6 tsa letsatsi le letsatsi bakeng sa basali le likhabapo tse 9 tsa letsatsi le letsatsi bakeng sa banna.
Mehloli e meholo ea tsoekere e kentsoeng ho qoba ho kenyeletsa lino tse tahang, ho kenyeletsa li-sodas le lino tse matla kapa tsa lipapali; lijo tse nang le lijo-thollo tse kang pie, cookies le mahobe; li-seno tsa litholoana (tseo hangata li leng lero la litholoana); candy; le lijo tse nooang tsa lebese joaloka ice cream.
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Noa Metsi a mangataMelemo e mengata ea bophelo bo botle ea ho noa metsi hangata e hlokomolohuoa. Empa u se ke ua nyenyefatsa bohlokoa ba se seno se phelisang hantle sa bohle.
Metsi ha a na lik'halori. Zero. Seo se nang le lintho tse ngata: melemo ea bophelo bo botle. Bafuputsi ba hlokometse hore ho noa khalase ea metsi metsotso e 30 pele u e-ja ho ka etsa hore u ikutloe u phetse hantle 'me ka hona u ka ja lijo tse fokolang, ka tsela eo u fokotsa ho kenya khalori.
Ho lula u e-na le metsi ho pholletsa le letsatsi ho tla etsa hore u falimehe haholoanyane, ho u thuse ho nahana ka ho hlaka, le ho etsa hore u ikutloe u fokola.
Sena sohle se ka lebisa ho etsa liqeto tse molemo tsa ho ja. Joaloka bonase e eketsehileng, ho noa metsi a lekaneng ho pholletsa le letsatsi ho ka thusa ho thibela liphio tsa phetoana tsa liphio .
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Ja Peō ea LetsoaiBotenya bo baka khatello ea mali e phahameng (e tsejoang hape ke lentsoe la eona la bongaka, "khatello ea kelello ea mali"), kahoo ho molemo ho tseba seo u ka se etsang ho laola khatello ea mali-mme ho akarelletsa ho fokotsa lijo tsa sodium.
Ha ho fihla lijo tse nkiloeng, boholo ba lijo tsa sodium tsa Amerika bo ile ba phahama. Ha e le hantle, ho hakanngoa hore ka karolelano ho kenngoa ha sodium ka motho ka mong United States ke limiligrama tse 3,478 ka letsatsi. Bonyane limiligrama tse 1 000 ka letsatsi ho feta seo mekhatlo e mengata ea tlhokomelo ea saense le ea setsebi e hlomphuoang hantle, e kang American Heart Association le National Heart, Lung le Blood Institute, e khothalletsa hore motho a fumane lijo tse ngata letsatsi le leng le le leng.
Ke lijo life tse salese ka ho fetisisa? Karabo e ka 'na ea u makatsa. Ha u ntse u ka nahana hore boholo ba letsoalo la hao le tsoa ho letsoai la hau la lehae, ha e le hantle, boholo ba Maamerika ba fumana boholo ba sesebe ea bona ho tsoa lijong tse pentiloeng, tse sebelisoang ka ho fetisisa le tsa lijo.
Mona ke ba bang ba bobe ka ho fetisisa:
- Lijo tse nang le linojoana, tse kang likopi, li-crackers le li-pretzels
- Lijo tse nang le lik'haeng, joaloka linaoa tse nang le makotikoti le li-soups
- Lijo tse nang le mapolanka
- Cheese
- Lijo tse entsoeng, tse kang ham, bacon, nama ea likhomo, lintja tse chesang, lisekisi le lijo tsa mantsiboea
- Lijo tsa lijo tse monate
- Litlhapi tse entsoeng kapa tse entsoeng ka liphutheloana tse 'nileng tsa e-ba le bohobe, pele ho fried, tsa tsuba kapa tsa makotikoti ka brine
- Ketchup, mayonnaise, sauces le salate liaparo
- Boholo ba lireschorente le lijo tsa lijo tse potlakileng
Ka ho fokotsa lijo tse boletsoeng ka holimo le ho pheha lapeng neng le neng ha ho khoneha, o tla fokotsa tlhahiso ea hau ea letsatsi le letsatsi ea sodium.
Lisebelisoa
Lethathamo la tlhahisoleseding: ho khothalletsa lijo le meroho ho pota lefatše. Mokhatlo oa Lefatše oa Bophelo. E fumaneha Inthaneteng ka la 29 May, 2014.
Litsi tsa Tlhokomelo le Thibelo ea Maloetse. Mekhoa ea ho thibela botenya le mafu a mang a sa foleng: tataiso ea CDC ea mekhoa ea ho eketsa tšebeliso ea litholoana le meroho. Atlanta: Lefapha la Bophelo la US le Lefapha la Botho; 2011. E fumaneha Inthaneteng ka la 29 May, 2014.
Davy et al. Tšebeliso ea metsi e fokotsa matla a ho ja matla a lijo tsa hoseng ho batho ba baholo ba baholo haholoanyane. J Mejoe ea Lijo tsa Assoc 2008; 108: 1236-1239.
Qaseem A, Dallas P, Forciea MA, le al. Tlhokomelo ea lijo le ea phekolo ea meriana ho thibela mekhoa e tloaelehileng ea nephrolithiasis ho batho ba baholo: tataiso ea meriana ea kliniki ea American College of Physicians. Ann Intern Med 2014; 161: 659-667.
Moss M. Moriana oa Letsoai oa Letsoai: Mokhoa oa Lijo Tsa Lijo o re Lebelletse Joang. Random House 2013.
Anderson CAM, Johnson RK, PM-Kris-Etherton PM, Miller EA. Tlhaloso mabapi le ho utloisisa saense ea sodium. Netefatsi Kajeno March / April 2015; 50: 66-71.
Mokhatlo oa American Heart. Ke hobane'ng ha ke lokela ho fokotsa sodium? E fumaneha Inthaneteng ho http://www.heart.org/idc/groups/heart-public/@wcm/@hcm/documents/downloadable/ucm_300625.pdf E fumaneha Inthaneteng ka la 10 April, 2015.
Mokhatlo oa American Heart Association Heart Blog. Mokhatlo oa American Heart o qalisa phutuho e ncha ea sodium. E fumaneha Inthaneteng ho http://blog.heart.org/american-heart-association-launches-new-sodium-reduction-campaign/ ka la 10 April, 2015.