Mefuta ea Mafura a Lijo Tlhahisoleseding ea Likokoana-hloko tsa Cholesterol
Mafura a khotsofatsang le mafura a saaturated a fumanoa lijong tse fapa-fapaneng. Mefuta ea mafura a ho ja ha u ntse u latela lijo tse fokolang fatše e bile taba e fapaneng. Liphuputso tse ling li bontša hore mafura ana ha aa bōptjoa a lekana.
American Heart Association e khothalletsa hore pakeng tsa 25 lekholong le karolo ea 35 lekholong ea lik'hilojule tsa hao tsa letsatsi le letsatsi e lokela ho ba le mafura.
Boholo ba lijo tsena li lokela ho tsoa mafura a saaturated. Leha ho le joalo, liphuputso li bontša hore mafura a sa saleng a le mong a ka 'na a se ke a ba le pelo e phetseng hantle,' me mafura a mangata a tletseng a ka 'na a se ke a ba kotsi joaloka a kile a nahana.
Ho hlakola tse ling tsa pherekano ena bona papiso ea mafura a tletseng lihlahisoa le a sa tsitsitsoeng le hore na a ka ama joang lijo tsa hau.
Sejo se Khotsofatsang ke Eng?
Mafura a khotsofatsang ha a na litlamo tse peli ka lik'hemik'hale tsa 'ona. Li "tletse" liathomo tsa haedrojene. Ka lebaka la lik'hemik'hale tsa bona tsa lik'hemik'hale, li na le ts'ebetso e tiileng mocheso oa kamore
Mafura a khotsofatsang a ka fumanoa lijong tse fapa-fapaneng, ho akarelletsa:
- Nama ea liphoofolo ho kenyeletsa nama ea likhomo, likhoho, nama ea kolobe
- Limela tse ling tsa limela tse kang palm kernel kapa oli ea kokonate
- Lihlahisoa tsa lebese tse kenyeletsang cheese, botoro le lebese
- Lijo tse entsoeng ho kenyeletsa bologna, li-sausages, lintja tse chesang, le bacon
- Lijo tse hlahisang li- cockers pele ho kenyeletsa li-crackers, chips, cookies, le li-pastries
Lihlahisoa tse Khotsofatsang Lijong Tsa Hao
American Heart Association e khothalletsa hore karolo e ka tlaase ho 5 lekholong ho karolo ea 6 lekholong ea lijo tsa letsatsi le letsatsi tsa caloric e na le mafura a mangata.
Liphuputso tse ling li bontšitse hore ho ja mafura a mangata a mangata ho ka eketsa LDL ea hau 'me kahoo, kotsi ea lefu la pelo. Leha ho le joalo, ho 'nile ha e-ba le lithuto tse ngata tse hanang liphello tse kotsi tsa mafura a mangata.
Le hoja lenane la LDL le bonahala le eketseha ka ho ja mafura a mangata, liphuputso li bontšitse hore mofuta oa LDL o ntseng o eketseha ha e le hantle ke o moholo, o tsosang LDL.
Likarolo tse kholo tsa LDL ha li bonahale li eketsa kotsi ea lefu la pelo. Ka lehlakoreng le leng, LDL e nyenyane, e teteaneng -mofuta o bontšitsoeng ho ntšetsa pele sebopeho sa atherosclerosis liphuputsong-ha bonahala eka ha e amehe. Maemong a seng makae, kotsi e ne e bile e fokotsoe ka ho sebelisoa ha mafura a mangata.
Liphuputso tse ling li boetse li fana ka maikutlo a hore mofuta oa lijo tse nang le mafura a tletseng lihlahisoa li ka etsa phapang lipelong tsa hao. Phuputso e 'ngoe e kholo e bontšitse hore ho ja lihlahisoa tsa lebese ho ka fokotsa kotsi ea lefu la pelo. Ka nako e ts'oanang, ho kenyelletsa le lijo tse phethiloeng lijong tsa hau li ka eketsa kotsi ea lefu la pelo.
Letsoai le sa Tšoasitsoeng le Teng?
Mafura a sa tsitsang a tloaelehile ka metsi mocheso oa kamore. Li fapane le mafura a mangata ka hore lik'hemik'hale tsa tsona tsa lik'hemik'hale li na le litlamo tse peli kapa tse fetang tse peli. Li ka tsejoa hape ka ho re:
- Mafura a monounsaturated: Mofuta ona oa mafura a sa tsitsitsoeng o na le khokahano e le 'ngoe feela ka bobeli. Mafura a monounsaturated a tloaelehileng a metsi ka mocheso oa motsoako 'me a kenyelletsa oli ea canola le oli ea mohloaare.
- Mafura a Polyunsaturated: Mofuta ona oa mafura a saaturateng o na le litlamo tse peli kapa tse fetang tse peli mohahong oa tsona. Li na le metsi ka mocheso oa kamore. Mafura a Polyunsaturated a kenyelletsa oli ea sesepa, oli ea soneblomo le oli ea poone.
Lihlahisoa tse sa sebelisoang Lijong tsa Hao
American Heart Association e khothalletsa hore karolo e ngata ea lijo tsa hao tsa letsatsi le leng le le leng e lokela ho tsoa lihlahisoa tsa monounsaturated le polyunsaturated. Lijo tse nang le mafura a saaturated li kenyelletsa:
- Linate
- Oli ea limela tse kang canola, meroho, kapa oli ea limela
- Litlhapi tse ling tse kang saalmon, tuna, le anchovy, tse nang le omega-3 unsaturated mafura a acid
- Mehloaare
- Lipontšo
Ke Phapang Pakeng tsa Fat le Cholesterol?
Cholesterol le mafura ke bobeli ba lipids mme li fumanoa ka bobeli lijong tseo u li jang le ho potoloha mali a hao. Cholesterol e na le lik'hemik'hale tse rarahaneng haholo ha li bapisoa le mafura.
'Meleng, k'holeseterole e na le liprotheine e le tlase-density lipoprotein (LDL) e nkoang e le "k'holeseterole e mpe," bakeng sa likotsi tsa bophelo bo botle ba pelo, le boleng bo phahameng ba lipoprotein (HDL), e bitsoang "cholesterol e ntle. " Boima ba mafura a saaturated le a khotsofatsang a ho ja ha hao ho ka susumetsa likarolo tsa hau tsa k'holeseterole eohle, HDL le LDL. Mafura a khotsofatsang, mofuta o fumanoang ka nama, nama le margarine, ho ne ho nahanoa hore e phahamisa "li-cholesterol tse mpe" LDL.
Ke Mafura afe ao U lokelang ho a kenyelletsa Lijong tsa Hao Tse Nyenyane?
Haeba u shebile likhahla tsa k'holeseterole le triglyceride, leka ho kenyelletsa lijo tse fapaneng tse phetseng hantle joaloka lijo tse mafura, meroho, litholoana, limela le lipeo kaofela. Liphuputso tse ling li hlokahala ho pota-pota tšusumetso ea mafura a saaturated le a tletseng 'mele ka lefu la pelo. Le hoja ho 'nile ha etsoa lipatlisiso tse bontšang hore mafura a mangata ha a bobe bakeng sa bophelo bo botle ba pelo joalokaha ho kile ha nahanoa, litlhahiso tsa morao-rao li ntse li le teng.
Mafura a mafura a saatureng le mafura a mangata a na le matla a lekaneng. Tsena li ka eketsa lik'hilojule ho lijo tsa hao le boima ba 'mele oa hau haeba u ja haholo, kahoo ho molemo ho li ja ka tekanyo e nepahetseng.
Ho phaella moo, mofuta oa lijo tse nang le mafura tseo u li jang li ka etsa phapang lipakeng tsa lipilisi tsa hau. Li-walnuts tse fokolang kapa sengoathoana se omeletseng sa nama ke nama e molemo bakeng sa lijo tseo u li jang ha u bapisoa le mokotla oa li-chips kapa li-link sa sausage. Bobeli ba ka 'na ba na le mafura, empa likhetho tsa pele li boetse li na le livithamine, diminerale le lisebelisoa tse ling tse phelang hantle. Khetho ea ho qetela e ka 'na ea e-ba e phahameng ka tsoekere, lik'hemik'hale tsa lik'hemik'hale, letsoai le li- trans ,' me kaofela ha tsona li ka ba le phello e mpe lihlopheng tsa hau tsa lipid le bophelo ba pelo.
Lentsoe le Tsoang ho
E ka ferekanya mabapi le hore na ke mefuta efe e ntseng e nkoa e le mpe haholo bakeng sa likotsi tsa bophelo bo botle joaloka lipatlisiso tse ncha tse fetola seo u ka se utloileng pele. American Heart Association e ntse e tsoela pele ho hlahloba lipatlisiso le ho etsa litlhahiso tse reretsoeng ho fokotsa likotsi tsa bophelo ba hau.
> Mohloli
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