Bopaki bo Etsang Hore Mediterranean e je
Litsebi tsa lefu la pelo li lumellana hore ho ja lijo tse nepahetseng ke habohlokoa ho fokotsa menyetla ea hau ea ho ba le lefu la methapo ea mafu (CAD) . Empa ho thoe'ng haeba u se u e-na le CAD, mohlomong u bile u e-na le lefu la pelo la pelo, angina kapa lefu le kotsi la pelo ? Ho ja lijo tse nepahetseng ho bohlokoa hakae ho uena?
Ho fihlela haufinyane tjena, litlhoko tsa lijo tsa batho ba nang le CAD li ne li thehiloe haholo tumelong ho feta saense.
Hona ke hobane bopaki bo tiileng ba saense ba hore lijo tse nang le phepo hantle li ka ntlafatsa liphello tsa pelo ho batho ba seng ba ntse ba e-na le CAD. Leha ho le joalo, lilemong tse 'maloa tse fetileng, setšoantšo sena se hlakile.
Litlhahiso tsa lijo tsa hona joale tsa American Heart Association le European Society of Cardiology bakeng sa batho ba nang le CAD ba hatisa hore ba ja litholoana tse ngata le meroho, mme ba qoba mafura a mangata, li-trans, le lihlahisoa tsa lebese tse phahameng. Ho phaella moo, ba Europe ba bolela ka ho hlaka tlhapi ea mafura ka makhetlo a mabeli ka beke.
Tsamaiso ena e tloaelehileng ea lijo e ka 'na ea finyelloa ka ho fetisisa ka lijo tsa Mediterranean .
Lijo Tsa Mediterranean ke Life?
Ha ho na tlhaloso ea "molao" ea lijo tsa Mediterranean. Lena ke lebitso le khethiloeng ho bontša mokhoa oa tloaelo oa ho ja oa batho ba lulang libakeng tsa Mediterranean. Lijo tse ngata tsa Mediterranean li ja lijo tse ngata tse nang le litholoana, meroho, limela, linate le lijo tse ngata, hammoho le lijo tse entsoeng ka chisi, mahe le yogurt, le likarolo tse 'maloa beke le beke ea litlhapi le lijo tse ling tsa leoatle, le likhoho.
Haholo-holo boleng ba lijo tsa Mediterranean ke ho kenyelletsa oli e ngata ea mohloaare (mohloli o moholo oa monounsaturated fatty acids ), hammoho le veine e 'ngoe e khubelu (khalase kapa tse peli ka letsatsi).
Bopaki bo Bocha bo Ntšetsang Pele Lijo Tsa Mediterranean
Lilemong tsa morao tjena, ho 'nile ha hatisoa lithuto tse bontšang hore lijo tsa Mediterranean li thusa ho thibela CAD - le ho ntlafatsa liphello ho batho ba seng ba e-na le CAD.
Teko ea PREDIMED e bapisa mefuta e 'meli ea lijo tsa Mediterranean le lijo tse seng kae tse fokolang mafura-mofuta oa lijo tse atisang ho khothalletsoa batho ba nang le CAD ka lilemo tse 25 tse fetileng-ho batho ba fetang 7 000 ba kotsing e kholo ea CAD. Ka mor'a nako ea ho latela lilemong tse ka bang hlano, liphello tsa pelo (ke hore, ts'oaetso ea lefu la pelo, lefu la pelo kapa lefu le amanang le pelo) li ne li le molemo haholo lihlopheng tsena tse peli tse abeloa lijo tsa Mediterranean.
Tekong ea bobeli, batho ba fetang 30 000 ba lilemo li 55 kapa ho feta ba neng ba tsejoa hore ba na le CAD kapa lefu la tsoekere le mathata a pelo ba ne ba arohane ho ea ka mekhoa ea bona ea lijo, 'me ba lateloa ka karolelano ea likhoeli tse 56. Ba ileng ba latela mokhoa oa ho ja lijo tsa Mediterranean ba ne ba e-na le tšoaetso ea pelo e fokolang haholo, ho hloleha ha pelo, ho otloa ke pelo kapa lefu la pelo.
Lentsoe le Tsoang ho
Le hoja lits'ebeletso tse kholo tsa litsebi tsa meriana tse nang le mefuta ea mafu a Mediterranean li ngotsoe ka ho khetheha, li ngolisa batho ba seng ba ntse ba e-na le CAD, 'mele oa boipheliso o amohelehang oa lijo tsa Mediterranean o bonahala o le matla.
Haeba u batla ho ja lijo tsa Mediterranean, ke tsena lintlha tsa bohlokoa:
- Qoba lijo tse sebelisoang.
- Motheo oa lijo tsa hau e lokela ho ba lijo tsa limela. Li lokela ho kenyelletsa litholoana, meroho le limela tse ngata. Lihlahisoa tsa lijo tsa hau (bohobe le pasta) e lokela ho ba litholoana tse feletseng. Kenya mefuta e mengata ea linate ka letsatsi.
- Qoba margarine le botoro, 'me u sebelise oli ea mohloaare kapa oli ea canola ho e-na le hoo. (Kokela bohobe bohle ba lijo-thollo ka oli ea mohloaare ho e-na le botoro.)
- Fokotsa nama e khubelu hanngoe kapa habeli ka khoeli.
- Ja liphoofolo le likhoho bonyane habeli ka beke.
- Haeba o ka etsa joalo ntle le kotsi ea ho hlekefetsoa, nahana ka ho ba le khalase ea veine e khubelu ka lijo tsa motšehare.
> Mehloli:
> Perk J, De Backer G, Gohlke H, et al. Litataiso tsa Europe Litabeng Tsa Meriana ea Mafu Ho Thibela Litšebeletso tsa Meriana (Version 2012). Fifth Joint Task Force Of The European Society Of Cardiology Le Mekhatlo e Meng Litabeng Tsa Ts'oaetso ea Mafu a Maiketsetso Metseng ea Meriana (e entsoeng ke baemeli ba mekhatlo e robong le ka litsebi tse memetsoeng). Eur Heart J 2012; 33: 1635.
> Estruch R, Ros E, Salas-Salvad ¢ J, et al. Thibelo e ka sehloohong ea mafu a pelo le lijo tsa Mediterranean. N Engl J Med 2013; 368: 1279.
> Dehghan M, Mente A, Teo KK, et al. Kamano pakeng tsa lijo tse phetseng hantle le kotsi ea mafu a pelo ho ba bakuli litlameng tsa meriana bakeng sa thibelo ea bobeli: ho ba le sepheo sa thuto ea batho ba 31 546 batho ba phahameng ba kotsing ba tsoang linaheng tse 40. Tsamaiso ea 2012; 126: 2705.