Nakong e fetileng, re qoba mahe, haholo-holo li-yolks tsa lehe ka lebaka la li-cholesterol tse ngata. Leha ho le joalo, monahano ona o fetohile. Ha e le hantle, tataiso e ncha ea Lijo tsa Maamerika e phahamisitse khothaletso ea ho fokotsa k'holeseterole ea lijo ho feta 300mg / letsatsi.
Tataiso e re: "Bopaki bo fumanehang ha bo bontše kamano e nang le kananelo pakeng tsa ho sebelisoa ha k'holeseterole ea lijo le serum cholesterol ... k'holeseterole ha e na phepo e amehang ea ho feta ho feta."
Empa, ha re ntse re sa lokela ho tsepamisa mohopolo ka lijo tsa k'holeseterole tsa lijo, re lokela ho shebella ho kenngoa ha mafura a mafura le a trans ho lijo tsa rona. Mefuta ena e 'meli ea mafura e ka eketsa k'holeseterole e mpe (LDL). 'Me maemo a phahameng a LDL maling a ka lebisa ho atherosclerosis (ho thatafala ha methapo ea mafu) le ho eketsa kotsi ea lefu la pelo.
Lijo tse phahameng ka mafura a mangata li kenyelletsa:
- Lijo tse entsoeng joaloka bacon le boroso
- Ho khaotsa ho bata haholo joaloka bologna le salami
- Mafura a mafura a khubelu a mafura, a kang, likhopo, nama ea nama ea mafura le mafura a steak
- Lijo tse halikiloeng
- Lebese le feletseng la mafura joaloka lebese lohle, chisi, botoro
Lijo tse nang le mafura a trans li akarelletsa:
- Lipompong tse entsoeng joaloka khase ea pie, cookie, mahobe, frosting
- Lijo tse tebileng tse entsoeng ka mafura
- Margarine le li-spreads tse nang le oli ea karolo e 'ngoe ea hydrogenated
- Lijo tse nang le oli e nang le karolo e 'ngoe ea hydrogenated
- Lijo tsa liphoofolo le lihlahisoa tsa lebese
American Heart Association e khothalletsa hore batho ba baholo ba tla rua molemo ka ho theola li-cholesterol tsa bona tsa LDL ba lokela ho:
- Fokotsa mafura a mangata ho feta likarolo tse hlano ho isa ho tse tšeletseng tsa lik'hilojule. Motho ea jang lik'hilojule tse 2 000 ka letsatsi e ka bang ligrama tse 11 ho isa ho tse 13 tsa mafura a tletseng.
- Fokotsa karolo ea lik'hilojule tse tsoang mafura a trans .
Mokhoa oa phepo e nepahetseng oa Mahe
Lehe le leholo le leholo (le tletseng yolk) le na le:
- Lik'hilojule tse 80
- 5.8g mafura
- 1.8g mafura a mangata
- 216mg k'holeseterole
- 80mg sodium
- .4g lik'habohaedreite
- 0g fiber
- 4g tsoekere
- 7.3g protheine
Mafura a mangata a mangata a lula sebakeng sa yolk. Ha ho buuoa joalo, esita le haeba u ne u ka ja yolk e le 'ngoe ka letsatsi, u ntse u sa batle ho ja ligrama tse 11 ho isa ho tse 13 tsa mafura a tletseng.
Ntle ho mafura a mangata, yolk ea lehe ha e le hantle e na le limatlafatsi tse nang le limatlafatsi, tse nang le vithamine D, mafura a mafura a acid, le protheine. Mahe a tlhaho a na le lik'habohaedreite ka tlhaho.
Ho ja lijo tse fetotsoeng, tse tlaase tsa lik'habohaedreite li ka thusa ho laola tsoekere ea mali. Ha u ja mahe, leka-lekanya mafura a mangata ka ho ela hloko seo u se jang le sona le hore na ke lijo life tse ling tseo u li jeng letsatsing leo. Ka mohlala, ho e-na le libon le mahe a nang le hash browns, khetha omelet ea broccoli, lehe le alacado e nang le toast e feletseng ea lijo-thollo.
Mona ke tse ling tsa maikutlo a mahe a maholo:
5 Likhetho tsa lijo tsa hoseng tse le monate le tse nang le phepo
Diabetes Breakfast Breakfast
Kamoo U ka Etsang Frittata
> Mohloli
> Scientific Report ea Komiti ea Boeletsi ea Lihlahisoa tsa Ts'ebetso ea 2015. La 30 Mphalane 2015. http://www.health.gov/dietaryguidelines/2015-scientific-report/PDFs/Scientific-Report-of-the-2015-Dietary-Guidelines-Advisory-Comittee.pdf
> American Heart Association. Tseba Lihlahisoa Tsa Hao. La 30 Mphalane, 2015. http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Know-Your-Fats_UCM_305628_Article.jsp
> Mokhatlo oa Sechaba oa Bophelo. Sehlooho sa 'Nete ea Vithamine D. La 30 Mphalane 2015. http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/