Na lijo tseo u li jang li ka otla ho ruruha?
Lijo tse khahlanong le ho ruruha ke mokhoa oa ho ja o etselitsoeng ho thibela kapa ho fokotsa ho ruruha ho sa tloaelehang ho sa feleng, e leng ntlha e ka sehloohong ea kotsi kotsing ea mathata a bophelo bo botle le maloetse a mangata a maholo. Mokhoa o tloaelehileng oa ho thibela ho ruruha o totobatsa litholoana, meroho, mahlakore a protheine, linate, lipeo le mafura a phetseng hantle.
Hangata ho bakoa ke maemo a bophelo a kang khatello ea kelello le ho hloka boikoetliso, ho ruruha ho sa feleng ha sesole sa 'mele se ntša lik'hemik'hale tse reretsoeng ho loantša kotsi le ho tšoaetsoa ke baktheria le kokoana-hloko, leha ho se na bahlaseli ba tsoang linaheng tse ling ho loantša.
Kaha lijo tsa rona li khetha ho ruruha 'meleng ea rona, lijo tse khahlanong le ho ruruha li nahanngoa ho thibela ho ruruha ho sa feleng le ho thusa ho thibela kapa ho sebetsana le maemo a latelang: ho kula , lefu la Alzheimer , ramatiki, asthma , kankere, ho tepella maikutlo, lefu la tsoekere , lefu la pelo , maloetse a ho ruruha (a kang ulcerative colitis le lefu la Crohn ), boil syndrome e halefisang (IBS) le stroke .
Lijo tse jeoang ho ja lijo tse khahlanong le ho ruruha
Phuputso e fana ka maikutlo a hore batho ba nang le ts'ebetso e phahameng ea meroho, litholoana, linate, lipeo, oli e phetseng hantle le tlhapi ba ka ba le kotsing ea ho fokotsa maloetse a amanang le ho ruruha. Ho feta moo, lintho tse fumanoang lijong tse ling (haholo-holo li-antioxidants le omega-3 fatty acids) li bonahala li na le liphello tse khahlanong le ho ruruha.
Lijo tse phahameng li-antioxidants li kenyelletsa:
- Lihlahisoa (tse kang blueberries, tse tala le li-blackberries)
- Cherries
- Liapole
- Artichokes
- Lipontšo
- Meroho e mebala e mongobo (e kang khale, sipinake le meroho e mebala)
- Litapole tse monate
- Broccoli
- Linate (tse kang walnuts, lialmonde, li-pecans le makotomane)
- Lioaoa (tse kang linaoa tse khubelu, linaoa tsa pinto le linaoa tse ntšo)
- Lihlahisoa tsohle (tse kang li-oats le raese e sootho)
- Chokolete e lefifi (hoo e ka bang karolo ea 70 lekholong ea cocoa)
Lijo tse phahameng tsa omega-3 fatty acids li kenyeletsa:
- Litlhapi tse mafura (tse kang saalmon, herring, mackerel, sardine le anchovies)
- Ho phatloha
- Li-walnuts
- Lijo tsa Omega-tse nang le mararo a mararo (ho akarelletsa mahe le lebese)
Hape ho na le bopaki ba hore litlama tse ling tsa litlama le linoko tse kang ginger , turmeric , le konofolo , li ka thusa ho fokotsa ho ruruha.
Lijo Tse Lokelang ho Qoba
Omega-6 fatty acids (mofuta oa mafura a bohlokoa a fumanoang lijong tse fapa-fapaneng) o tsebahala ho eketsa tlhahiso ea 'mele ea lik'hemik'hale tse chesang. Kaha omega-6 fatty acids e thusa ho boloka lesapo la bophelo bo botle, ho laola metabolism le ho khothaletsa boko bo sebetsang, ha ua lokela ho li khaola ka ho feletseng. Leha ho le joalo, ke habohlokoa ho leka-lekanya ho noa ha omega-6 fatty acids ka ho ja ha hao omega-3 fatty acids ho boloka ho ruruha ho hlahloba.
Lijo tse phahameng tsa omega-6 fatty acids li kenyeletsa:
- Nama
- Lihlahisoa tsa lebese (tse kang lebese, chisi, botoro le ice cream)
- Margarine
- Lijo tsa meroho (tse kang lijo-thollo, mashala, soya, peanut le oli ea mahloa)
Ho e-na le oli ea meroho, khetha oli e kang oli ea mohloaare le oli ea avocado.
Ho phaella moo, lipatlisiso li bontša hore ho ja lijo tse phahameng tse nang le tsoekere le lijo tse hloekisitsoeng, tse kang tse fumanoang ka bohobe bo tšoeu le lijo tse ngata tse sebelisitsoeng, li ka 'na tsa e-ba le ho ruruha. Qoba linoko tse tsoekere, lik'habohaedreite tse hloekisitsoeng, li-dessert le lijo tse nkiloeng tse bohobe.
Melemo ea Lijo Tse Loantšanang le Ts'oaetso
Patlisiso e eketsehileng e bontša hore lijo tse khahlanong le ho ruruha li ka phetha karolo ea bohlokoa maemong a mangata a bophelo. Ka mohlala, phuputso e phatlalalitsoeng ho British Journal of Nutrition ka 2017, ka mohlala, e ile ea hlahloba botsoalle pakeng tsa ho ruruha ha lijo (ho lekantsoe ke lijo tse nang le ho ruruha ha lijo) le atherosclerosis (sekhahla sa sekhahla sa methapo) ho basali ba fetang lilemo tse 70. Bafuputsi ba fumane hore lijo tsa ho ruruha letšoao la likarolo li ne li amahanngoa le subclinical atherosclerosis le lefu la pelo le amanang le lefu.
Ho khomarela lijo tse khahlanong le ho ruruha ho ka thusa ho fokotsa litekanyetso tse itseng tsa ho ruruha (joaloka ntho e bitsoang pro-protein e sebetsang) ho batho ba nang le lefu la tsoekere la mofuta oa 2, ho ea ka phuputso e phatlalalitsoeng ho Endocrine ka 2016.
Bakeng sa thuto, batho ba nang le lefu la tsoekere la mofuta o sa tsoa fumanoa, ba latetse lijo tsa Mediterranean kapa lijo tse fokolang mafura. Ka mor'a selemo, liprotheine tsa C-reactive li ile tsa oa ka liphesente tse 37 ho batho ba phefolang lijo tsa Mediterranean, empa ba lula ba sa fetohe ho ba lijong tse fokolang fatše.
Litlhahiso tsa lijo
Lijo tsa lijo tsa hoseng: lijo tsa hoseng smoothie, sekotlolo sa chia, oatmeal.
Mantsiboea: salate ka quinoa le meroho, sopho, salmon e halikiloeng.
Lijo tse phoroselang: salate e ncha ea litholoana tsa boroa, liapole le botoro ea linate, walnuts, pea peau pudding, guacamole.
Lijo: Li-tea tsa ginger turmeric, lebese la khauta, lero la thollo, green smoothie, tea ea litlama, chai ea turmeric, tee e tala.
Litlhahiso tsa ho latela Lijo tse khahlanong le ho ruruha
- Ja litholoana tse hlano ho isa ho tse robong tsa litholoana le meroho e ruileng ea antioxidant letsatsi ka leng.
- Fokotsa ho ja lijo tse holimo ho omega-6 fatty acids ha u ntse u eketsa lijo tsa hau tse nang le omega-3 fatty acids (tse kang li- flaxseed , walnuts le tlhapi e mafura joaloka saalmon, tuna, mackerel le herring).
- Kenya sebaka sa nama e khubelu ka mehloli ea liprotheine tse phetseng hantle, tse kang likhoho tse omeletseng, tlhapi, soya , linaoa le lentile.
- Lokolla margarine le oli ea meroho bakeng sa mafura a phetseng hantle a fumanehang oli ea mohloaare, linate le peo.
- Ho e-na le ho khetha lijo-thollo tse hloekisitsoeng, khetha lijo tse ngata tse nang le fiber joaloka li-oats, quinoa, raese e sootho, bohobe le pastas tse thathamisang lijo-thollo kaofela e le setho sa pele.
- Ho e-na le ho ja lijo tse nang le letsoai ka linako tse ling, eketsa tatso le litlama tse khahlanong le ho ruruha joaloka konofolo, ginger le turmeric.
Lentsoe le Tsoang ho
Ho khetha mefuta e sa tšoaneng ea lijo tsena tse monate, tse nang le antioxidant li ka thusa ho thibela ho ruruha ho kopantsoe le boikoetliso bo botle le boroko bo botle, bo ka ntlafatsang letšoao la ho ruruha 'me mohlomong ho fokotsa kotsi ea mafu a mangata.
Lisebelisoa:
> Bondonno NP, Lewis JR, Blekkenhorst LC, et al. Lenane la ho ruruha ha lijo ho amanang le lefu la methapo ea methapo ea methapo ea mafu le lefu la atherosclerotic lefu la seoa ho basali ba baholo. Br J Nutriti. 2017 Jun; 117 (11): 1577-1586.
> Maiorino MI, Bellastella G, Petrizzo M, Scappaticcio L, Giugliano D, Esposito K. Mefuta ea Mediterranean e phopholetsa mokokotlo oa mofuta oa lefu la tsoekere la mofuta oa 2: MÉDITA randomised trial trial. Endocrine. 2016 Dec; 54 (3): 634-641.
> Boikarabello: Boitsebiso bo boletsoeng setšeng sena bo reretsoe merero ea thuto feela 'me ha bo nkele sebaka keletso, ho hlahlojoa kapa kalafo ke ngaka e nang le tumello. Ha e reretsoe ho koahela mekhoa eohle ea tlhokomelo, likamano tsa lithethefatsi, maemo kapa liphello tse bohloko. U lokela ho batla thuso ea meriana hang-hang bakeng sa bophelo bo botle le ho buisana le ngaka pele u sebelisa mefuta e meng ea phekolo kapa u etse phetoho tsamaisong ea hau.