Ha u latela lijo ho theola k'holeseterole le triglycerides , e 'ngoe ea lijo tseo u atisang ho li fokotsa ke tse mafura a tletseng mafura, a kang nama ea liphoofolo. Haeba u kile ua ja nama ea bophelo bohle, ho thata ho e khaola feela joalo. Ka lehlohonolo, ha ho hlokahale hore u qhale nama ka ho feletseng lethathamong la hao la lipapatso.
Nama e na le liprotheine tse hlokahalang ho haha mesifa le ho etsa mesebetsi e sa tšoaneng 'meleng.
Ka bomalimabe, nama e boetse e na le likarolo tse ngata tsa k'holeseterole le mafura a tletseng . Lenaneo la Thuto ea Cholesterol ea Naha e khothalletsa hore haeba u leka ho theola k'holeseterole ea hau, ho ja ha hao mafura ha hoa lokela ho ba karolo ea 7 lekholong ea lijo tsa caloric ea hau letsatsi ka leng.
Ho latela dijo tse fokolang molato ha ho bolele hore o lokela ho nehelana ka nama ka ho feletseng. Ho e-na le hoo, ho na le lintho tse 'maloa tseo u ka li etsang ho felisa tšenyo eo e ka e etsang ho likhahla tsa k'holeseterole le triglyceride.
Tseba hore na ke lijo life tse tsamaeang hantle
Lijo tse ling li mafura haholo ho feta tse ling. Ka mohlala, likhoho (khoho le Turkey), likonyana, veal, le "ho loka" kapa "ho pota" likolobe tsa nama ea nama ea nama kapa nama ea likhomo li nkoa e le likhetho tse khanyang.
"Lean" le "lehlakoreng le leholo" ke lipolelo tse nang le phepo e khethiloeng ke Food and Drug Administration (FDA). Leha ho le joalo, ha ho liphoofolo tsohle tse ka tsejoang e le "tse omeletseng." Litlhoko tse latelang li lokela ho finyelloa bakeng sa liphoofolo tse tla khethoa e le "tse mahlahahlaha" kapa "tse hloekileng":
- Likokoanyana - Lijo tse nang le moelelo ona li lokela ho ba le ligrama tse 10 tsa mafura, ligrama tse 4,5 tsa mafura a mangata le li- trans , le ligrama tse 95 tsa k'holeseterole ka 'ngoe ka 100-gram e sebeletsang.
- Likokoana-hloko tse ling - Lijo tse nang le lebitso lena li lokela ho ba le ligrama tse hlano tsa mafura. Har'a mafura ana kaofela, lijo tsena li boetse li lokela ho ba le ligrama tse ka tlaase ho 2 tsa mafura a mangata le li-trans (digrama tse 95) tsa k'holeseterole ka li-grama tse 100.
Le hoja e se se tlang ka kelellong ha u nahana ka "nama," litlhapi - ho akarelletsa halibut, cod, tilapia, le trout - ke e 'ngoe e kholo e matla ea protheine e kgetho. Litlhapi tse ling, tse kang saalmon le tuna, li na le mafura a mangata a mafura a omega-3, mofuta oa mafura a saatureng a nkiloeng ke pelo a phetseng hantle hobane a ka fokotsa triglycerides ea hau. Ha e le hantle, American Heart Association e khothalletsa ho ja tlhapi e 'ngoe le e' ngoe ka beke, haholo-holo litlhapi tse mafura a omega-3 .
Tseba Lijo Tsa Hao Tse Phahameng
Ha ho hlokahale hore u khaole nama ka ho feletseng, empa u ka etsa boiteko ba ho tlosa lijo leha e le life tse mafura tse ntseng li sebelisoa. Bonyane, leka ho theola mokhoa oa hau oa ho sebelisa tsena.
Lijo tse nang le mafura a mangata a mangata li kenyeletsa fatše, nama ea bakon, le nama ea sebete joaloka sebete. Lijo tse sebelisoang, tse kenyelletsoang, lintja tse chesang le liphoofolo tse ling tsa nama, li boetse li mafura haholo 'me li lokela ho sebelisoa ka chelete e fokolang. Haeba u belaela, hlahloba mangolo a lijo bakeng sa mafura a mangata.
Khaola Letlalo le Eketsehileng
Haeba u bona hore likarolo leha e le life tsa nama ea hau tse nang le mafura a eketsehileng, etsa bonnete ba hore u li tlosa pele u ja. Sena se ka boela sa theola mafura a nama ea hau. Leka ho lula hōle le lijo tse hlahang mafura kapa ho ba le ponahalo ea "marbled" ho bona.
Lijo Tsa Hao li Pheha Joang?
Tsela eo nama ea hau e phehiloeng ka eona e boetse e sebetsa lefapheng la k'holeseterole. Ho chesa nama ea hao ke mohlomong ka tsela e mpe ka ho fetisisa ea ho e lokisetsa ha u leka ho latela lijo tse tlaase. Lijo tse halikiloeng li boetse li phahame mafura a mangata, a ka amang bophelo ba hao ba bophelo bo botle.
Ho e-na le hoo, leka ho baka, ho chesa, ho hula, kapa ho otla nama ea hao. Mekhoa ena e ka fana ka lijana tse monate 'me li ke ke tsa senya boiteko ba hao ba ho theola k'holeseterole feela joaloka ho ja nama ea hao.
Ho lekanyetsa ho lekanyetsa
U ka ja nama ka mafura a tlase haholo, empa haeba u ja boholo ba eona, litepisi tsa hau tsa molomo li ka 'na tsa phahama.
Ho leka-lekana hoa bohlokoa ha u leka ho theola k'holeseterole ea hau. American Heart Association e khothaletsa ho ja li-ounces tse fetang 6 tsa nama ka letsatsi.
> Mehloli:
> American Heart Association. Nama, Likhoho le Litlhapi: Ho Khetha Liprotheine Tse Phetseng Hantle. 2016.
> Lenaneo la Thuto ea Cholesterol ea Naha. Tlaleho ea Boraro ea Panel ea Litsebi mabapi le Tlhahlobo, Tlhahlobo le Tlhokomelo ea Phahameng ea Mali ea Li-Cholesterol ho Batho ba baholo . 2002.
> Rolfes SR, Whitney E. Tlhaloso ea phepo e nepahetseng. 14th ed. Boipuso, KY: Ho hatisa Wadsworth; 2015.
> Tsamaiso ea Tsamaiso ea Lijo le Meriana ea US. Tataiso bakeng sa indasteri: Tataiso ea ho tsamaisa lijo. 2013.