Ho sa tsotellehe hore na u leka ho theola 'mele, fokotsa maemo a LDL ea k'holeseterole kapa u batla feela ho ba le "pelo e phetseng hantle," ho fokotsa matla a hau a mafura a ho nona ke khopolo e ntle. Mekhatlo ea bophelo bo botle ke eona e tšoanang le eona.
Ka mohlala, Mokhatlo oa Sechaba oa Thuto ea Cholesterol o khothalletsa hore palo ea hao ea mafura e tletseng fatše e be tlaase ho karolo ea 7 lekholong ea lijo tsa hau tsa letsatsi le letsatsi tsa lijo.
Ke hore, haeba u latela lijo tse 2 000-khalori, ha ua lokela ho ja ligrama tse 14 tsa mafura a tletseng letsatsi ka leng.
Ho latela tataiso ea k'holeseterole, American Heart Association e khothalletsa hore batho ba baholo ba tla rua molemo ka ho fokotsa khalase ea LLL ho fokotsa ho sebelisoa ha mafura a mangata ho karolo ea 5 ho isa ho 6 lekholong ea lik'hilojule, tse ka bang ligrama tse 11 ho isa ho tse 13 tsa mafura a tletseng letsatsi le leng le le leng .
Qetellong, ho theola mafura a hao a mafura ho ka 'na ha nka mosebetsi o fokolang le thibelo, empa ka khetho ea hao e ntle, mohlomong u tla ikutloa u le betere le ho matlafatsoa haholoanyane.
Ha ho le joalo, mona ke o monate ka lijo tse tloaelehileng tse nang le mafura a mangata, hammoho le mekhoa e meng ea (le yummy) eo u ka e khethang ho e-na le hoo.
Liprotheine tse Phahameng ka Mafura a Khotsofetseng
Lihlahisoa tse ngata tsa liphoofolo li na le mafura a mangata a mangata. Ha e le hantle, nama ea likhomo le likolobe e phahame mafura a mangata (mohlala, fatše ea khomo, nama ea kolobe le bacon).
Mafura a linku le konyana le tsona li phahame ka mafura a mangata, joalo ka lijo tse sebelisoang, lintja tse chesang, litlolo tse batang tsa serame, le lijo tsa hoseng.
Le hoja ho ja lijo tse fokolang lijo tsa k'holeseterole ha ho u sitise ho ja nama ea liphoofolo ka ho feletseng, e ka eketsa haeba u ja lihlahisoa tsena nako le nako ha u ja.
Ka hona, ho fokotsa ho ja ha nama ke tsela e le bonolo ea ho fokotsa ho ja ha hao mafura a mangata.
U ka boela ua khetha "phoofolo" e bolileng kapa "liphoofolo tse tsitsitseng". Lijo tse monate li na le ka tlaase ho ligrama tse 4,5 tsa mafura le li-trans ha lijo tse ling tse lekaneng li na le ligrama tse peli tsa mafura a mangata le li-trans.
Joaloka ka thōko, li-trans li fumaneha ka tlhaho lihlahisoa tse nang le liphoofolo (tse kang nama e khubelu) empa bongata bo hlahisoa ka mahlahahlaha ho tloha ho oli ea limela tsa limela tse fumanoang lihlahisoa tse halikiloeng le tse halikiloeng joaloka donuts, cookies, crackers, li-pastries, pizza hlama , le mahobe.
Li-trans tsa metsi li phahamisa LDL ea motho ("cholesterol e mpe") le ho fokotsa motho oa HDL ("cholesterol e ntle"). Lintho tsena tse peli li eketsa menyetla ea motho ea ho ba le lefu la pelo.
Mefuta e meng ea bophelo bo botle
Joaloka protheine e fapaneng le nama e khubelu le nama ea nama ea kolobe, u ka 'na ua nahana ka ho ja likhoho, tse kang khoho kapa Turkey, ntle le letlalo.
Haeba u batla ho khaola mafura a mangata a lijo tsa hau ka tsela e kholoanyane, o ka fumana protheine ho tloha ho litlhapi, linate, linaoa kapa lihlahisoa tsa soya.
Lihlahisoa tsa Dairy tse Phahameng Lihlahisoa tse Tletse
Lihlahisoa tsa lebese li boetse li hlahisa mafura a mangata a mangata ka lijo tsa hau, ho akarelletsa:
- Lijoe
- Lebese le tšoeu kapa la 2 lekholong
- Libōpuoa
- Ice cream
Hase hore feela ho ja lihlahisoa tsa lebese ho eketsa mafura a hao a mangata, o lokela ho tseba hantle hore na bokae ba lebese bo kenyelitsoe lijong tseo u li ratang haholo kapa lino tse tahang (mohlala, kofi ea kofi kapa botoro boemong ba hau) - mehloli ena eohle e phaella ka mokhoa o nepahetseng kapele.
Mefuta e meng ea bophelo bo botle
E le ho fokotsa bongata ba mafura a mangata ao u a jang, khetha mefuta e fokolang ea mafura a lijo tsa hau tsa lebese, tseo hangata li ngotsoeng e le "mafura a tlase", "skim" kapa "karolo-skim" ha li kenyelelitsoe.
Mafura le Mafura a Phahameng ka Mafura a Khotsofetseng
Le hoja liphatsa tse fapa-fapaneng le oli e se ntho eo u ka e jang u le mong, hangata li kenyelelitsoe lijong tse fapa-fapaneng ha u ntse u itokisetsa. Tse ling tsa mafura ana, tse kang liaparo tsa salate tse entsoeng ka tranelate le oli ea ho pheha , li ka nka lijana tse ling tse nang le phepo e ntle, tse tlaase tse nang le li-veggies kapa litlhapi tse tlaase ebe li li fetola bosiu bo mafura.
- Lard
- Butter
- Tse ling tsa oli tse lengoang (mohlala, oli ea palema, oli ea palema, oli ea kokonate)
- Liaparo tse thehiloeng ka litlama kapa li-dips
- Mayonnaise
Ha e le hantle, lijo tse halikiloeng le thepa e besitsoeng hangata li na le mafura a mangata kapa li-trans.
Hlokomela li-labels tse tšoanang le "mahala ea tsoekere." Le hoja sena se ka utloahala se phetse hantle, hangata hangata tsoekere e nkeloa sebaka ka mafura. Ka ho tšoanang, lijo tse "tlaase tsa k'holeseterole" hangata li phahame ka mafura a mangata, leqheka le thetsang. Qetellong, tsela e le 'ngoe feela ea ho tseba hore na mafura a mangata ao u a sebelisang ke a ho bala lengolo la phepo e nepahetseng.
Mefuta e meng ea bophelo bo botle
Khetha oli ea meroho e kang oli ea canola, oli ea mohloaare, oli ea soneblomo, oli ea mahlaseli le margarine e bonolo joaloka sebaka sa botoro kapa margarine. Mehlala ea margarine e bonolo e kenyelletsa tse metsi kapa li fumanoang ka nkho empa hlahloba phepo e nepahetseng ea letšoao.
Ho fetola tsela eo u lokisetsang lijo tsa hau ka eona ho ka thusa ho fokotsa mafura a hau a mafura. Ka mohlala, o ka baka nama ea hau ho e-na le ho e chesa, kapa ho chesa litlhapi ho e-na le ho e pheta.
Qetellong, ho sebelisa mefuta e fokolang ea mafura a ho apara kapa ho apara ho ka boela ha thibela ho kenyelletsa mafura a mangata a mangata ka lijo tsa hau.
Lentsoe le Tsoang ho
Ke habohlokoa hore u se ke ua nyahama haeba u fetola tsela eo u jang ka eona. Nahana ka lijo tsohle tse monate tseo o ka li lokisetsang, eseng hakaalo seo u lokelang ho se qoba-khalase ea halofo ea khalase.
Ha e le hantle, ho na le mefuta e mengata ea lijo tse fumanehang tse tla khotsofatsa likhahla tsa hau ha li ntse li le bonolo ho li lokisetsa. Ak'u nahane feela, u ka shapa salate e monate e tletseng linate, litholoana le khōho e halikiloeng ka nako eo e nkang ho e laela kapa ho pheha pizza.
Bakeng sa sejo se bobebe, ho e-na le ho ea mochine o fanang ka mochine mosebetsing, pakang lijana tsa litholoana le meroho e mebala-bala e nang le hummus joaloka ho pata. Kapa fokotsa lijo tsa raese ka li-cream tse nang le mafura a fatše kapa ho feta ho tlatsa li-almond kapa peanut butter.
Qetellong, ke ho lekanyetsa le ho etsa liqeto tse ntle. Haeba o belaella hore na lijo tsa hau tseo u li ratang li na le mafura a mangata, u lokela ho hlahloba lebokose la phepo e nepahetseng, hangata le fumaneha ka morao ho sephutheloana.
> Mehloli:
> American Heart Association. (2017). Mafura a khotsofatsang.
> Rolfes SR, Whitney E. Tlhaloso ea phepo e nepahetseng, la 13th, 2013
> Siri-Tarino PW, Sun Q, Hu FB, Krauss RM. Mafura a mangata, lik'habohaedreite le lefu la pelo. Am J Lijoana tsa Mmele . 2010 Mar; 91 (3): 502-09.