Ho hlalositsoe mafura a phepo

Mafura ke karolo ea bohlokoa ea lijo tsa hau empa mefuta e meng e phetse hantle ho feta e meng. Ho khetha mafura a phetseng hantle ho tsoa mehloling ea meroho hangata ho feta mefuta e fokolang ea bophelo bo botle ho tsoa lihlahisoa tsa liphoofolo ho ka thusa ho theola menyetla ea ho hlaseloa ke lefu la pelo, leqeba le mathata a mang a maholo a bophelo bo botle.

Mafura ke mofuta oa limatlafatsi tseo u li fumanang lijong tsa hau. Ho bohlokoa ho ja mafura, leha ho le kotsi hape ho ja haholo.

Mafura ao u a jang a fa 'mele oa hau matla ao o a hlokang hore o sebetse hantle. Nakong ea boikoetliso, 'mele oa hau o sebelisa likhalori tse tsoang lik'habohaedreite tseo u li jeleng. Empa kamora metsotso e 20, boikoetliso bo ipapisitse le likhalori tse tsoang mafura ho u boloka u tsoela pele.

Hape o hloka mafura ho boloka letlalo le moriri oa hau li phetse hantle. Mafura a boetse au thusa ho monya livithamini A, D, E le K, tse bitsoang li-vithamine tse qhibilihang mafura. Mafura a tlatsa lisele tsa hau tse mafura mme a koahela 'mele oa hau ho u thusa ho futhumala.

Mafura ao 'mele oa hau o a fumanang lijong tsa hau a fa' mele oa hau mafura a bohlokoa a bitsoang linoleic le linolenic acid. Li bitsoa "bohlokoa" hobane 'mele oa hau o ke ke oa iketsetsa, kapa oa sebetsa ntle le tsona. 'Mele oa hau oa li hloka bakeng sa kholo ea boko, ho laola ho ruruha le ho koala mali.

Mafura a na le likhalori tse 9 ho grama, makhetlo a fetang makhetlo a mabeli palo ea likhalori ka lik'habohaedreite le protheine, tseo e 'ngoe le e' ngoe e nang le likhalori tse 4 ka grama.

Mafura ohle a entsoe ka mafura a mangata le a sa fepehang. Mafura a bitsoa a khotsofalitsoeng kapa a sa khotsofatsoang ho latela hore na a na le mofuta o mongata oa asiti e mafura.

Mafura a khotsofatsang a phahamisa boemo ba hau ba cholesterol ea LDL (e mpe). Cholesterol e phahameng ea LDL e u beha kotsing ea ho hlaseloa ke pelo, ho otloa ke lefu le mathata a mang a maholo a bophelo bo botle. U lokela ho qoba kapa ho lekanyetsa lijo tse nang le mafura a mangata.

• Boloka mafura a khotsofatsang a le ka tlase ho 6% ea likhalori tsa hau tsa letsatsi le letsatsi.
• Lijo tse nang le mafura a mangata haholo ke lihlahisoa tsa liphoofolo, joalo ka botoro, chisi, lebese kaofela, ice cream, tranelate le nama e mafura.
• Lioli tse ling tsa meroho, tse kang coconut, palema le oli ea palema, le tsona li na le mafura. Mafura ana a tiile mochesong oa kamore.
• Lijo tse nang le mafura a mangata li eketsa li-cholesterol tse ngata methapong ea hau ea methapo ea mali. Cholesterol ke ntho e bonolo, e nang le boka e ka bakang methapo e koetsoeng kapa e koetsoeng.

Ho ja mafura a sa khotsofatsoang ho fapana le a mafura ho ka thusa ho theola cholesterol ea hau ea LDL. Boholo ba oli ea meroho e leng mokelikeli mocheso oa kamore e na le mafura a saaturated. Ho na le mefuta e 'meli ea mafura a sa sebetsoeng:

• Mono-unsaturated mafura, a kenyeletsang mohloaare le oli ea canola
• Mafura a polyunsaturated, a kenyeletsang safflower, sonobolomo, poone le oli ea soya

Trans fatty acids ke mafura a sa pheleng hantle a bang teng ha oli ea meroho e feta ts'ebetsong e bitsoang hydrogenation. Sena se lebisa mafura hore a thatafale 'me a tiee mocheso oa mohatsela.Mafura a nang le hydrogenated, kapa "trans fats," hangata a sebelisoa ho boloka lijo tse ling li le ncha nako e telele.

Mafura a Trans a boetse a sebelisetsoa ho pheha lireschorenteng tse ling. Li ka nyolla li-cholesterol tsa LDL maling a hao. Li ka theola le cholesterol ea hau ea HDL (e ntle).

Mafura a Trans a tsejoa a na le litlamorao tse mpe bophelong. Litsebi li sebeletsa ho fokotsa palo ea mafura a fetisoang lijong tse pakiloeng le lireschorenteng.

U lokela ho qoba lijo tse entsoeng ka oli ea hydrogenated le karoloana ea hydrogenated (joalo ka botoro e thata le majarine). Li na le li-trans-fatty acid tse phahameng.

Ho bohlokoa ho bala mangolo a phepo e nepahetseng lijong. Sena se tla u thusa ho tseba hore na ke mefuta efe ea mafura, le hore na lijo tsa hau li na le bokae.

Bua le mofani oa tlhokomelo ea bophelo mabapi le mokhoa oa ho fokotsa mafura ao u a jang. Mofani oa hau a ka u fetisetsa ho setsebi sa phepo e nepahetseng se ka u thusang ho ithuta haholoanyane ka lijo le ho u thusa ho rala phepo e nepahetseng. Etsa bonnete ba hore litekanyetso tsa hau tsa k'holeseterole li hlahlojoa ho latela kemiso eo mofani oa hau au fang eona.

Cholesterol - mafura a phepo; Hyperlipidemia - mafura a phepo; CAD - mafura a phepo e nepahetseng; Coronary artery disease - mafura a phepo e nepahetseng; Lefu la pelo - mafura a phepo; Thibelo - mafura a phepo; Lefu la pelo - mafura a phepo; Pheriferale mothapo lefu - mafura a lijo; Stroke - mafura a phepo; Atherosclerosis - mafura a phepo

• Tataiso ea leibole ea lijo bakeng sa lipompong

Despres JP, Larose E, Poirier P. Botenya le lefu la cardiometabolic. Ka: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Lefu la pelo la Braunwald: Buka ea bongaka ea meriana ea pelo. 11th ed. Philadelphia, PA: Elsevier; 2019: khaolo ea 50.

Eckel RH, Jakicic JM, Ard JD, le al. Tataiso ea 2013 AHA / ACC mabapi le taolo ea bophelo ho fokotsa likotsi tsa pelo: tlaleho ea American College of Cardiology / American Heart Association Task Force mabapi le litataiso tsa boits'oaro. J Ke Coll Cardiol. 2014; 63 (25 Pt B): 2960-2984. PMID: 24239922 phatlalalitsoe.ncbi.nlm.nih.gov/24239922/.

Hensrud DD, Heimburger DC. Khokahano ea phepo e nepahetseng le bophelo bo botle le mafu. Ka: Goldman L, Schafer AI, li-eds. Phekolo ea Goldman-Cecil. La 26th. Philadelphia, PA: Elsevier; 2020: khaolo ea 202.

Lefapha la Temo la Amerika le Lefapha la Bophelo le Litšebeletso tsa Botho la US. Tataiso ea lijo bakeng sa Maamerika, 2020-2025. La 9th. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. E ntlafalitsoe ka December 2020. E fihlile ka la 30 Tšitoe.

• Angina
• Sebaka sa Angioplasty le stent - mothapo oa carotid
• Mekhoa ea ho tlosoa ha pelo
• Ho buuoa ka methapo ea Carotid - ho bulehile
• Coronary lefu la pelo
• Ho buuoa ke pelo
• Ho buuoa ka pelo - ho hlasela hanyane
• Ho hloleha ha pelo
• Pelo ea pelo
• Likhahla tse phahameng tsa k'holeseterole ea mali
• Khatello ea mali e phahameng - batho ba baholo
• Cardioverter-defibrillator e ka kenngoang
• Pheriferale mothapo lefu - maoto

• Angina - ho tsoa
• Angioplasty le stent - pelo - lero
• Aspirin le lefu la pelo
• Ho ba mafolofolo ha o na le lefu la pelo
• Botoro, majarine le oli ea ho pheha
• Catheterization ea pelo - ho tsoa
• Cholesterol le mokhoa oa bophelo
• Cholesterol - kalafo ea lithethefatsi
• Cholesterol - seo u lokelang ho se botsa ngaka ea hau
• Ho laola khatello ea mali e phahameng
• Malebela a lijo tse potlakileng
• Lefu la pelo - ho tsoa
• Ho buuoa ka pelo - ho tsoa
• Ho buuoa ka pelo - ho hlaseloa hanyane ka hanyane - ho tsoa
• Lefu la pelo - lisosa tse kotsi
• Ho hloleha ha pelo - ho tsoa
• Ho hloleha ha pelo - seo u lokelang ho se botsa ngaka ea hau
• Khatello ea mali e phahameng - seo u lokelang ho se botsa ngaka ea hau
• Mokhoa oa ho bala mangolo a lijo
• Lijo tse nang le letsoai le tlase
• Ho laola tsoekere ea hao ea mali
• Lijo tsa Mediterranean
• Stroke - ho tsoa

• Mafura a Lijo
• Mokhoa oa ho theola cholesterol le lijo
• Cholesterol ea VLDL