Mafura ao Uo Khethang ho O Pheha ka E ka Thusa Boloka Cholesterol ea Hao Hlahloba
Ha u lokisetsa lijo tsa hau tsa k'holeseterole tse fokolang, u ka 'na ua se ke ua nahana haholo ka oli e phehang, empa li ka etsa phapang e ngata joaloka seo u se phehang.
Ho iketsetsa lijo, ho fapana le ho ja lijo tse lokiselitsoeng khoebong, ke e 'ngoe ea litsela tse molemohali tsa ho laola boleng ba k'holeseterole le mafura ha u ja.
Anne Nedrow, MD, o re: "Mohloli o moholo ka ho fetisisa [oa lijo tsa k'holeseterole le mafura] ke batho ba rekang lijo le ba sa phehe," o re motlatsi oa moprofesa oa Univesithi ea Oregon Health le Science e Portland o re ho eena.
"Maamerika a mangata a hloka feela ho ja mafura a mangata a mangata ."
Empa esita le ho baapehi ba nang le phihlelo, mehloli e sa tšoaneng ea k'holeseterole le mafura - hammoho le mefuta e sa tšoaneng ea mafura - e ka ba e makatsang. 'Me litlhaloso tsa bophelo bo botle libaleng tsa oli ea ho pheha le lihlahisoa tse ling tsa lijo ha li fokolise pherekano.
Oli le Mafura a Phahamisang Cholesterol
Mefuta e mene e meholo ea mafura a fumanoang lihlahisoa tsa lijo ke mafura a mangata, mafura a polyunsaturated, mafura a monounsaturated le li-acids fat, tse atisang ho bitsoa "li- trans ."
- Mafura a khotsofatsang hangata a tiile mocheso oa motsoako (nahana ka botoro ba botoro). Mafura a mangata a fumanoa mafura a tropike (oli ea palema, oli ea palema ea palema le oli ea kokonate), cocoa botoro, bohobe, mafura a nama, namafate ea buttert, mafura a khoho le mafura a saalmon a Pacific.
- Lihlahisoa tsa li- trans li etsoa ka mafura a bakoang ke ho eketsa hydrogen ho oli ea limela; li sebelisoa lijong tse lokiselitsoeng ho rekisoa ho boloka tatso le ho eketsa bophelo ba sethala sa lijo tsena. U ka li fumana lilemeng tsa lijo ka ho batla mantsoe "oli e seng kae ea hydrogenated." Li sebelisoa sebakeng sa mafura a mang a mangata hobane li theko e tlaase.
Li-saturated le tse tsoekere ke lihlooho tse ka sehloohong tsa k'holeseterole ea lijo - tse peli tsa mafura li 'nile tsa amahanngoa le lefu la tsoekere, lefu la pelo, leqeba le maemo a mang. Li-fat fat li mpe le ho feta, kaha li phahamisa maemo a "bobe" LDL cholesterol le maemo a tlase a "molemo" k'holeseterole ea HDL.
Dr. Nedrow o hakanya hore mafura a mangata a na le li-11 ho isa ho 12% tsa lik'hilojule tse jeoang ke Amerika.
American Heart Association (AHA) e khothalletsa hore palo ena e be tlase ho 7%. USDA e khothalletsa ho fokotsa mafura a tletseng ho fihlela ho 10% ea lijo tsohle, ka ho tlosa mafura a mangata (joaloka botoro) ka mafura a saaturated (joaloka oli ea mohloaare).
Lijo tse ngata tse sebelisoang li na le mafura a mangata le a mafura. Li-crackers, li-cookie le thepa ea bohobe e lokiselitsoeng ho rekisoa, tse kang bohobe, pie le likuku hangata li jaroa ka mefuta e phahameng ea mafura ana.
Oli le Lihlahisoa tse Ntle ho Cholesterol
Mahlakoreng a flip, mafura a saaturated , a kang mafura a monounsaturated le polyunsaturated, a ka thusa ho theola mahlaseli a k'holeseterole haholo-holo ha a sebelisoa sebakeng sa mafura a tletseng. Lioli tsena tse kang oli ea mohloaare le mohloaare, hangata li metsi ka mocheso oa motsoako.
- Mafura a sa tsitsitsoeng a fumanoa lijong, tse kang linate, peo, mehloaare le li-avocado. Lisebelisoa tsa ho pheha tse entsoeng mehloling ena ke tse ntle haholo ho pheha le pelo ea hau. Etsa seaparo sa salate sa oli ea oli ea mohloaare, 'me u sebelise oli ea lero la pheko kapa oli ea canola ho ntša nama, likhoho le meroho.
Li-margarine le lijo tse tšoanang le tsona li ka fapana haholo ka bongata le mefuta ea lihlahisoa tseo li nang le tsona - 'me ha li hlile li phetse hantle ho feta botoro. AHA e khothalletsa ho sebelisa margarine e thathamisang oli ea limela e le eona karolo ea pele ea letšoao, 'me e na le ligrama tse peli tsa mafura a khotsofatsang ka tekanyo.
Leha ho le joalo, hlokomela hore ho sebelisa oli leha e le efe ea ho pheha ka seatla se bulehileng - esita le oli le lisebelisoa tse matlafatsang - ho ka eketsa lik'hilojule tse eketsehileng, e leng ho etsang hore u fumane boima ba 'mele. Mafuta kaofela a na le tse fetang habeli likhalori tsa lik'habohaedreite kapa protheine.