Mokhoa oa ho bala mangolo a lijo

Lijo tsa lijo li u fa leseli mabapi le likhalori, palo ea litšebeletso le limatlafatsi tsa lijo tse pakiloeng. Ho bala mabitso ho ka u thusa ho etsa liqeto tse nepahetseng ha u reka.

Mabitso a lijo a u joetsa linnete tsa phepo e nepahetseng ka lijo tseo u li rekang. Sebelisa mabitso a lijo ho u thusa ho khetha lijo tse phetseng hantle.

Kamehla hlahloba boholo ba ho sebeletsa pele. Tlhahisoleseling eohle e ngotsoeng e thehiloe ho boholo ba ts'ebeletso. Lipapaka tse ngata li na le litšebeletso tse fetang 1.

Mohlala, boholo ba spaghetti bo sebelisoang hangata ha bo phehiloe kapa ho phehiloe kopi e le 'ngoe (lilithara tse 0,24). Haeba u ja linoelo tse 2 (0.48 litha e le nngwe) lijong, u ja li-servings tse 2. Ke makhetlo a mabeli palo ea lik'halori, mafura le limatlafatsi tse ling tse thathamisitsoeng lebokoseng.

Boitsebiso ba khalori bo u joetsa palo ea lik'halori ho 1 e sebeletsang. Fetola palo ea lik'halori haeba u ja likarolo tse nyane kapa tse kholo. Nomoro ena e thusa ho tseba hore na lijo li ama boima ba hau joang.

Kakaretso ea lik'habohaedreite (lik'habohaedreite) e thathamisitsoe ka litlhaku tse motenya hore li hlahelle 'me li lekantsoe ka grama (g) Tsoekere, starch le fiber ea lijo li etsa li-carbs tse fumanehang. Tsoekere e thathamisitsoe ka thoko. Li-carb tsena kaofela ntle le faeba li ka phahamisa tsoekere maling.

Haeba u na le lefu la tsoekere 'me u bala li-carbs ho bala litekanyetso tsa hau tsa insulin, Mokhatlo oa American Diabetes Association o khothaletsa hore o sebelise li-carbs kaofela ho bala litekanyetso tsa insulin. Batho ba bang ba ka fumana litholoana tse ntle ka ho tlosa tse ling kapa mefuta eohle ea fiber ea fiber ho tsoa ho palo ea carb.

Lisebelisoa tsa lijo li thathamisitsoe ka tlase ho li-carb tse felletseng. Reka lijo tse nang le bonyane ligrama tse 3 ho isa ho tse 4 tsa fiber ha o sebeletsa. Bohobe ba lithollo, litholoana le meroho, linaoa le linaoa li na le fiber e ngata.

Lekola mafura kaofela ha o sebeletsa a le mong. Lefa tlhokomelo e khethehileng ho palo ea mafura a mangata ho 1 e sebeletsang.

Khetha lijo tse se nang mafura a mangata. Mohlala, noa lebese la skim kapa la 1% sebakeng sa 2% kapa lebese le felletseng. Lebese le khutsitsoeng le na le mafura a mangata feela. Lebese lohle le na le ligrama tse 5 tsa mafura ana ka nako e le 'ngoe.

Litlhapi li na le mafura a mangata haholo ho feta nama ea khomo. Litlhapi tse tharo tsa litlhapi li na le gram e ka tlase ho 1 ea mafura ana. Li-ounger tse tharo tsa hamburger li na le ligrama tse fetang 5.

Haeba lijo li na le ligrama tse ka tlase ho 0,5 tsa mafura a mangata ka boholo bo sebelisoang lebokoseng, moetsi oa lijo a ka re ha a na mafura a mangata. Hopola sena haeba u ja lijo tse fetang 1.

U lokela hape ho ela hloko mafura a fetisitsoeng lebitsong lefe kapa lefe la lijo. Mafura ana a phahamisa "cholesterol" e mpe mme a theola "cholesterol" ya hao e ntle.

Mafura ana a fumaneha haholo lijong tse bobebe le tse tsoekere. Lireschorente tse ngata tsa lijo tse potlakileng li sebelisa mafura a trans ho chesa.

Haeba lijo li na le mafura ana, palo eo e tla thathamisoa lebokoseng tlasa mafura kaofela. Li lekanngoa ka ligrama. Batla lijo tse se nang mafura kapa tse fokolang ho tsona (1 gram kapa ka tlase ho moo).

Sodium ke motsoako o ka sehloohong oa letsoai. Nomoro ena e bohlokoa ho batho ba lekang ho fumana letsoai le fokolang lijong tsa bona. Haeba lengolo le re lijo li na le 100 mg ea sodium, hona ho bolela hore e na le 250 mg ea letsoai. Ha ua lokela ho ja ho feta 2,300 mg ea sodium ka letsatsi. Ena ke palo ea sodium e 1 teaspoon e lekanyang ea letsoai la tafole. Botsa mofani oa tlhokomelo ea bophelo haeba u lokela ho ba le ho honyenyane le ho feta.

Boleng ba% ea letsatsi le letsatsi bo kenyellelitsoe lethathamong joalo ka tataiso.

Peresente ea ntho e ngoe le e ngoe e ngotsoeng e thehiloe ho jeng likhalori tse 2 000 ka letsatsi. Lipheo tsa hau li tla fapana haeba u ja lik'hilojule tse ngata kapa tse fokolang ka letsatsi.Setsebi sa phepo kapa mofani oa hau a ka u thusa ho ipehela lipheo tsa phepo e nepahetseng.

Phepo e nepahetseng - ho bala mangolo a lijo; Lefu la tsoekere - ho bala mangolo a lijo; Hypertension - ho bala mangolo a lijo; Mafura - ho bala mabitso a lijo; Cholesterol - ho bala mabitso a lijo; Ho fokotsa boima ba 'mele - ho bala mangolo a lijo; Botenya - ho bala mabitso a lijo

• Tataiso ea leibole ea lijo bakeng sa lipompong
• Tataiso ea lengolo la lijo bakeng sa bohobe bo felletseng ba koro

Webosaete ea American Diabetes Association. Ho etsa moelelo oa mabitso a lijo. www.diabetes.org/nutrition/ ho utloisisa-food-labels/making-sense-of-food-labels. E fihliloe ka la 7 Mphalane, 2020.

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/.

Elijovich F, Weinberger MH, Anderson CA, le al. Letsoai khatello ea mali: polelo ea mahlale e tsoang ho American Heart Association. Hypertension. 2016; 68 (3): e7-e46. PMID: 27443572 e fetotsoe.ncbi.nlm.nih.gov/27443572/.

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.

Victor RG, Libby P. Ts'ebetso ea khatello ea kelello ea 'mele: tsamaiso. 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 47.

• 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
• Botenya
• 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
• Cirrhosis - ho tsoa
• Ho laola khatello ea mali e phahameng
• Lenaneo la ka mehla la tlhokomelo ea mala
• Ho hlalositsoe mafura a phepo
• Diverticulitis le diverticulosis - ho tsoa
• Diverticulitis - seo u lokelang ho se botsa ngaka ea hau
• 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
• Lijo tse nang le fiber e phahameng
• Lijo tse nang le letsoai le tlase
• Lijo tsa Mediterranean

• Ho ngola lijo
• Mokhoa oa ho theola cholesterol le lijo
• Phepo e nepahetseng