Le hoja ho na le mefuta e mengata ea lijo tse phetseng hantle tse ka kenyelletsoang ho ja ho fokotsa k'holeseterole le triglycerides, ho na le lijo tse ling tseo u lokelang ho li sebelisa ka ho fokolang - ha li sa felle ka ho feletseng-ho tloha ho lijo tsa hau tse fokolang lipid. Hase feela hore mefuta e meng ea lijo e ama k'holeseterole ea hau le triglycerides - e ka ama maemo a mang a bongaka a nang le tšusumetso e mpe pelong ea pelo - e kang lefu la tsoekere le khatello e phahameng ea mali.
Ka ho ela hloko lijo tseo u li kenyeletsang lijong tsa hau, u etsa bonnete ba hore u boloka litekanyetso tsa hau tsa lipilisi - le pelo ea hao-e phetse hantle. Lijo tse latelang li ka ama boemo ba hau ba lipilisi 'me li lokela ho sebelisoa ka mokhoa o fokolang lijong tsa hau:
Lijo Tse Phahameng ka Lihlahisoa Tse Khotsofetseng
Liphuputso li hlokometse hore ho ja lijo tse phahameng ka mafura a mangata ho ka eketsa LDL ea cholesterol. Leha ho le joalo, liphuputso tse ling li hlokometse hore le hoja lijo tse nang le mafura a mangata li ka eketsa litekanyetso tsa LDL tsa hau, mofuta oa LDL o eketsehile o moholo 'me o monate-mofuta oa LDL o sa bonahaleng ho eketsa kotsi ea lefu la pelo. Leha ho le joalo, lijo tsena li boetse li phahame ka lik'halori - tse ka etsang hore u be le boima ba 'mele ha u ja lijo tsena hangata. American Heart Association e khothalletsa hore mafura a tletseng fatše a be le karolo e ka tlaase ho 7% ea lijo tsa letsatsi le letsatsi tsa caloric. Hangata lijo tsena li phahame ka mafura a mangata:
- Lijo tse entsoeng
- Lihlahisoa tsa lebese
- Oli e 'ngoe ea ho pheha
- Nama ea liphoofolo
Ho na le lijo tse ngata tse qapetsoeng pele - tse kang ho ja lijo le ho ja - tse ka 'na tsa ba tse phahameng mafura a mangata. Maemong a mang, phetoho ea mafura a lijo tseo u li ratang haholo e ka boela ea fumaneha. Maemong ana, o lokela ho hlahloba mangolo a phepo e nepahetseng bakeng sa ho netefatsa hore na mafura a mangata a sebelisitsoe ka nako efe.
Trans Fat Foods
Lihlahisoa tsa trans ke mofuta oa mafura a fumanoang lijong tse ling. Hobane mafura ana a ka fokotsa HDL, a eketsa LDL, mme a khothalletsa ho ruruha, ho khothaletsoa hore u fokotsa lijo tse nang le mafura a trans ka pelong ea hau-phepo e nepahetseng. Tse ling tsa lijo tse latelang li ka hlahisa li-trans ka lijo tsa hau:
- Lijo tse halikiloeng
- Lijo tse ling tse potlakileng
- Li-pastries, mahobe le li-pie
- Lijo tse ling tsa bohobe
- Setlolo se seng sa lebese
FDA e boletse hore mafura a "transma" ha a tsejoe a sireletsehile ", kahoo baetsi ba lihlahisoa ba felisa tšebeliso ea mafura ana ha ba ntse ba lokisetsa lijo tsa bona. Hobane lijo tsena li na le bokhoni ba ho eketsa mafura a mangata le lik'hilojule lijong tsa hau, hape, li lokela ho fokotsoa - ha li sa qojoe - ka moralo oa hau oa ho fokotsa lijo.
Lijo tse nang le Refined Sugars
Lijo tse phahameng tse nang le tsoekere e hloekileng li lokela hape ho qojoa ha u shebeletse lipalo tsa hau. Ho ja lijo tse nang le tsoekere e hloekisitsoeng ho ka ama mathata a hao a HDL le maqhubu a triglyceride. Liphuputso tse ling li fumane hore ho na le kamano pakeng tsa ho ja lijo tse phahameng ka tsoekere e hloekisitsoeng le kotsi e eketsehileng ea lefu la pelo. Ka lebaka la sena, American Heart Association e khothalletsa hore ho se ke ha e-ba le likhabapo tse 6 tsa tsoekere lijong tse lokelang ho jeoa letsatsi le leng le le leng ke basali, le likhabapo tse 9 tsa letsatsi le letsatsi bakeng sa banna.
Lijo tse ling tse hlakileng tse phahameng ka tsoekere e hloekisitsoeng li akarelletsa li-candy, lijana, li-cola, li-cookie le likheke. Leha ho le joalo, tsoekere e hloekisitsoeng e ka patoa lijong tse ling tse bonahalang li phetse hantle, ho akarelletsa:
- Litholoana tsa litholoana
- Bohobe
- Mahepu
- Lijo tse nang le bohobe
- Li-Sauce - tse kenyelletsang le langa la tomate le apole
- Salad liaparo
Tsoekere e hloekileng e ka boela ea patoa lijong le lijo tse ling tse qapetsoeng pele, li tlatsetsa le tsoekere le lik'halori tse eketsehileng bakeng sa lijo tsa hau tsa letsatsi le letsatsi. Ka lehlohonolo, ho na le litsela tse ling tsa ho etsa hore lijo tsena li phele hantle 'me li na le tsoekere e fokolang. Ka mohlala, u ka fetola bohobe bo tšoeu ba lik'habohaedreite bakeng sa bohobe bo feletseng ba lijo-thollo.
Ho e-na le ho reka lero la tsoekere la tholoana le setulong, u etsa litholoana tsa hau tsa litholoana u sebelisa litholoana tsa sebele - ntle le tsoekere e eketsehileng. Hona ho tla boela ho eketsa tlhahiso ea hau ea fiber - mofuta oa lik'habohaedreite tse ka fokotsa li-cholesterol tsa LDL.
Matšoao a phepo e nepahetseng - a ka fumanoang ka morao ea liphutheloana tse ngata tsa lijo - e ka ba ally ea hao ka ho fetisisa ha u batla lijo ho fokotsa lijo tsa hau tse nepahetseng. Mafura a khotsofatsang le mafura a li-trans a fumaneha tlas'a taolo ea Total Fat ea labeling ea phepo e nepahetseng, athe lihlahisoa tsa tsoekere li ka fumanoa tlas'a Total Total Carbohydrates.
Lisebelisoa:
Whitney EN le SR Rolfes. Ho utloisisa phepo e nepahetseng, tse 14. Khatiso ea Wadsworth 2015.
Lekala la thuto ea naha ea Cholesterol. Tlaleho ea boraro ea Lenaneo la Thuto ea Cholesterol ea Naha (NCEP) Lekala la Boiphihlelo la Tlhahlobo, Tlhahlobo le Tlhokomelo ea Haholo ea Mali ea Cholesterol ho Batho ba baholo (Tlhaloso ea ho qetela ea Batho ba baholo). Tsamaiso ea 2002; 106: 3143-3421.
Mokhatlo oa lipelo tsa American Heart: Added Sugars eketsa kotsi ea hau ea ho bolaoa ke mafu a pelo. Khokahanyo: http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Added-Sugars-Add-to-Your-Risk-of-Dying-from-Heart-Disease_UCM_460319_Article.jsp#.VxorvjArKM8. E fihlile ka 21 April 2016.