Lijo tsa Mediterranean ke mokhoa oa lijo tse sebelisoang linaheng tse potolohileng Leoatle la Mediterranean, haholo-holo ka boroa ho Italy le Greece. Lijo tsena li hatisa ho sebelisoa ha nama e mafura, mafura a phetseng hantle, veine e khubelu, lithollo kaofela, le litholoana le meroho e ngata.
Liphuputso tsa pele li senoletse hore batho ba phelang linaheng tse haufi le Leoatle la Mediterranean ba ne ba e-na le tšoaetso e fokolang ea lefu la pelo ha ba bapisoa le batho ba bang ka ntle ho sebaka sena.
Ho phaella moo, batho ba jang lijo tsena ba bontšitsoe hore ba na le kankere e tlase ea kankere le mafu a mang a sa foleng. Hape ho bonahala hore lijo tsa Mediterranean li ka fokotsa lik'holisolerole le triglyceride.
Litšobotsi tsa lijo tsa Mediterranean
Lijo tsa Mediterranean ke lijo tse nepahetseng tse nang le mefuta e mengata ea lijo 'me li ka lateloa habonolo. Litšobotsi tsa bohlokoa tsa lijo tsa Mediterranean li kenyeletsa:
- Lijo tse phahameng mafura a monounsaturated - ho akarelletsa linate, peo le oli ea mohloaare
- Matšeliso a fokolang a veine e khubelu
- Lijo tse phahameng tsa limela, ho kenyeletsa lentile le linaoa
- Lihlahisoa tse phahameng, tse akarelletsang lijo-thollo tse feletseng, oatmeal le harese
- Tšebeliso ea ho khaola likhoho ka lijo tse ling
- Tšebeliso e tloaelehileng ea litlhapi - ho akarelletsa le tlhapi e phahameng mafura a omega-3 a phetseng hantle, a kang saalmon le anchovy
- Sosai e hloekisitsoeng e sebelisoa hangata lijong
- Tšebeliso e nyenyane ea nama e khubelu
- Ho ja litholoana tse monate le lihlahisoa tsa meroho
- Ho sebelisa lihlahisoa tsa lebese ho isa tekanyong ho isa tekanyong, ho akarelletsa le lebese, yogurt le li-cheese tse itseng, tse kang li-parmesan le feta tsa cheeses
Na k'holeseterole e ka tlase ea Mediterranean e ka ja lijo?
Ho bile le liphuputso tse 'maloa tse hlahlobileng katleho ea lijo tsa Mediterranean ka ho fokotsa k'holeseterole le triglycerides - mme liphello li hlaha li tšepisa. Barupeluoa ba nang le bophelo bo botle, batho ba nang le lipalo tse phahameng, kapa batho ba nang le maemo a mang a bophelo bo botle ba ile ba kenya letsoho lithutong tsena, ho tloha kae kapa kae pakeng tsa libeke tse 4 le 4.
Boholo ba lithuto tsena li lebisitse tlhokomelo linthong tse ling tsa lijo tsa Mediterranean, tse kang ho sebelisoa ha litholoana le li-veggies, ho sebelisa oli e ngata ea mohloaare ea moroetsana (ho isa ho litara e le 'ngoe ka beke), kapa ho ja linate (ho fihlela ho 30 dikgerama ka letsatsi, kapa matsoho a mabeli). Ho tsoa liphuputsong tsena, ho ka fihleloa hore, boholo ba lijo tsa Mediterranean li ka kokobetsa lipilisi ka boikokobetso. Liphuputsong tsena, LDL e theohile ka karolelano ea 10%, athe litekanyetso tsa HDL li ile tsa eketseha ho fihlela ho ka bang 5%. Triglycerides le k'holeseterole eohle li bonahala li fokotsehile hanyenyane lithutong tse ling. Ho khutsuoa ha LDL, e leng ho ka eketsang ho thehoa ha atherosclerosis, hape ho fokotsoe lithuto tse ling. Liphuputso tse 'maloa ha lia ka tsa bontša phello e kholo lipalo tsa lipid ho ba latelang lijo tsa Mediterranean.
Ho feta moo, tse ling tsa liphuputso tsena li bontša hore lijo tsa Mediterranean li ka ba tsa bohlokoa ho feta lijo tse tloaelehileng, tse fokolang fatše. Phuputsong e 'ngoe ho ile ha bonahala hore k'holeseterole e theoleloa haholo ho feta ho ja lijo tse tlaase . Liphuputso li boetse li hlokometse hore batho ba latelang lijo tsa Mediterranean ba fokotsa kotsi ea ho ba le lefu la pelo.
The Bottom Line
Tse ngata tsa liphuputso tsena li kenyelletsa litho tsa maemo a fapaneng a bophelo bo botle 'me li hatisa likarolo tse fapaneng tsa lijo tsa Mediterranean - ka hona, lithuto tse ling li tla hlokahala ho hlahloba liphello tse ntle tsa lijo tsa Mediterranean tse nang le lipilisi.
Leha ho le joalo, lithuto tse entsoeng ho fihlela hona joale li bonahala li phetha ka hore ho latela lijo tsa Mediterranean ho ka ba le phello e ntle pelong ea hau bophelo bo botle.
Ntle le ho theola lipids, lijo tsa Mediterranean li bonahala li le molemo bakeng sa bophelo bo botle, hape. Ka mohlala, lijo tsena li boetse li ithutiloe ka lebaka la matla a ho fokotsa khatello ea mali , tšelo ea mali ea mali le ho ba le lefu la asthma .
Ha motho a shebile haholo, ho ja lijo tsa Mediterranean ho bontša hore ho na le lijo tse fokolang fatše. Kahoo, haeba o batla lijo tse fokotsang lipids, lijo tsa Mediterranean li ka ba khetho e ntle bakeng sa hau.
Morero ona oa lijo o akarelletsa metsoako e nang le k'holeseterole e kang:
- Tšebeliso e phahameng ea fiber e tsoang ho lijo tsohle, lihlahisoa le linate
- Ho sebelisoa lijo tse nang le limela tse nang le limela tse ngata, tse akarelletsang linate, meroho, limela le litholoana.
- Ho sebelisoa haholo mafura a saaturated (mafura a "ntle") a fumanoang linate, tlhapi e mafura le oli ea mohloaare.
Leha ho le joalo, feela joalokaha ho na le phepo e nepahetseng, ho leka-lekana ke habohlokoa. Le hoja lijo tsena li na le lijo tse ngata tse phetseng hantle, tse ling tsa lijo tsena - tse kang tse phahameng mafura a sa tsitsitsoeng, - li na le matla a mangata 'me li ka etsa hore boima ba' mele bo be bobe haholo ha li ja lijong tsa hau tsa letsatsi le letsatsi.
Lisebelisoa:
González-Gonzalez MA, Corella D, Salas-Salvado J, Ruiz-Gutierrez V, Covas MI, Fiol M, Gomez-Gracia E, Lopez-Sabater MC, Vosoles E, Aros F, Conde M, Lahoz C, Lapetra J, Saez G, Ros E; BATHO BA HLAHLANG BATHO BA PUTSO. "Liphello tsa lijo tsa Mediterranean tse nang le likotsi tsa lefu la pelo li etsa hore ho be le teko e itseng." Ann Intern Med. 2006 ka 4, 145 (1): 1-11.
Michalsen A, Lehmann N, Pithan C. Mefuta ea Mediterranean e na le phello ho likarolo tsa ho ruruha le lisosa tsa kotsi tse bakoang ke bakuli ba nang le lefu la methapo ea mali. Eur J Lithethefatsi tsa Meriana. 2006 Mar; 60 (4): 478-85.
Rees K, Hartley L, Lipalesa N et al. Mefuta ea Mediterranean ea phepo e nepahetseng ea ho thibela lefu la pelo. Rev. Cochrane 2014; 8: 1-55.
Nordmann AJ, Suter-Zimmermann K, Bucher HC, et al. Meta-analysis e bapisa lijo tsa Mediterranean le tse fokolang mafura bakeng sa ho fetoloa ha likotsi tsa lefu la pelo. Am J Med 2011; 124: 841-851.