Ho bonahala eka mahlaseli a maholo a fokolang le a tlase a phehang khang ke, qetellong, a fihletseng qeto. Kahoo, ke efe ea lijo tsee tse bontšang hore e molemo bakeng sa bophelo bo botle ba pelo? Ha e ntse e hlaha, ha ho joalo. Ho e-na le hoo, boitsebiso bo bongata bo hlahileng lilemong tse 'maloa tse fetileng bo lebisa ho lijo tsa boraro e le tsa bohlokoa bakeng sa pelo e phetseng hantle: lijo tsa Mediterranean.
Ho ja lijo tsa Mediterranean ho ka nkoa e le ho sekisetsa pakeng tsa lijo tsa mafura le mafura a tlaase, ho nka likarolo tse ntle ka ho fetisisa, le ho tlohela ka thōko.
"Lijo tsa Mediterranean" li bitsoa libaka tse ka boroa tsa Europe haufi le Leoatle la Mediterranean, moo mokhoa ona oa ho ja e leng karolo ea setso sa setso (empa ka bomalimabe, mekhoa ea kajeno ea ho ja Bophirimela e 'nile ea e-ba teng lilemong tse mashome a morao tjena). E na le litholoana tse ngata, meroho, limela, pasta, oli eohle, mohloaare le oli ea canola, linate, lijo tsa leoatle le veine e nyenyane e khubelu.
Bopaki bo 'nile ba bokella hoo e ka bang lilemo tse leshome hona joale hore lijo tsa Mediterranean li molemo haholo bakeng sa bophelo bo botle ba pelo. Bopaki boo bo se bo qobelletse. Ka mohlala, thupelong e khōlō ea bongaka e tšehetsoeng ke Mekhatlo ea Sechaba ea Bophelo le AARP, barupeluoa ba ka bang 400 000 ba ile ba "fumana" ho latela ho khomarela ha bona lijo tsa Mediterranean, ebe ba latela lilemo tse 5.
Banna le basali bao mefuta ea bona ea ho ja e neng e tšoana haholo le lijo tsa Mediterranean e ne e fokotsa monyetla oa hore ba shoe ke lefu la pelo. Banna ba neng ba ja lijo tsa Mediterranean ba ne ba e-na le kotsi e ka tlaase ho 20 lekholong ea kankere; basali ba lijong ba bile ba e-na le kotsi e fokolang ea kankere.
Lijo Tsa Mediterranean li Sebetsa Joang?
Ho e-na le ho thibela mefuta e pharaletseng, "mafura" kapa "lik'habohaedreite," lijo tsa Mediterranean li hatella mafura a phetseng hantle le lik'habohaedreite tse phetseng hantle 'me li qoba mafura a mangata le lik'habohaedreite.
Mafura a phetseng hantle - mafura a monounsaturated - a tsoa oli ea mohloaare le ea canola, linate le tlhapi. Li-carbohydrate tse phetseng hantle li tsoa litholoana, meroho, lijo tsohle le limela. Ho kopanya ha lijo ho na le li-antioxidants tse ngata, le li-omega-3 fatty acids.
Ka hona, liphuputso li bontšitse hore batho ba lijo tsa Mediterranean ba ntlafalitse maqhubu a mali a tsoekere, likhatello tse ntlafetseng tsa mali, khatello ea k'holeseterole e ntlafetseng, le ho fokotsa kotsi ea ho ba le lefu la metabolic ha le bapisoa le batho ka lijo tse futsanehileng, esita le lijong tse fokolang fatše.
Litlhahiso
- Qoba nama e khubelu. Sebelisa litlhapi (tse ratehang) kapa khoho ho e-na le hoo, hammoho le legumes, e le mohloli oa protheine.
- Ja lijo le meroho e mengata, e ncha ha ho khoneha.
- Pheha feela ka oli ea mohloaare kapa oli ea canola.
- Ja lijo tsohle tsa lijo-thollo le pasta
- Ja limela tse seng kae letsatsi le leng le le leng - walnuts, lialmonde, li-pecans le linate tsa Brazil li na le lintlha tsa sebele tsa kliniki ho khutlisetsa melemo ea bona ea bophelo bo botle.
- Qoba lintho tse besitsoeng.
- Qoba botoro le lihlahisoa tse nang le li- trans .
- Fokotsa (kapa ho molemo, felisa) lihlahisoa tsa lebese tse nang le mafura.
- Khalase ea veine e khubelu (empa ha ho na khalase e le 'ngoe ka letsatsi) e ka boela ea e-ba molemo bakeng sa bophelo bo botle ba' mele. Mohlomong u lokela ho hlahloba ngaka ea hao ka eona.
Lisebelisoa:
Mitrou PN, Kipnis V. Thiebaut AC, le al. Mefuta ea Mediterranean ea ho ja le ho bolela esale pele ka ho shoa ha batho ka bongata ho batho ba Amerika: liphello tsa Thuto ea NIH-AARP le Thuto ea Bophelo. Arch Intern Med. 2007 Dec 10; 167 (22): 2461-8.
Salas-Salvadó J, Fernández-Ballart J, Ros E, et al. Phello ea lijo tsa Mediterranean tse tlatsitsoeng ka linate ka boemo ba methapo ea lefu. Arch Intern Med 2008; 168: 2449-2458.
Covas MI, le al. Phello ea lijo tse tloaelehileng tsa Mediterranean ho lipoprotein oxidation: Teko e sa laoleheng, e laoloang. Mokhatlo oa European Atherosclerosis Mokhatlo oa 76; La 11 Phupu, 2007; Helsinki, Finland.