Linnete ka mafura a khotsofatsang

Mafura a khotsofatsang ke mofuta oa mafura a lijong. Ke e 'ngoe ea mafura a sa pheleng hantle, hammoho le mafura a trans. Mafura ana hangata a tiile mochesong oa kamore. Lijo tse kang botoro, oli ea palema le ea kokonate, chisi le nama e khubelu li na le mafura a mangata.

Mafura a mangata haholo lijong tsa hau a ka baka mafu a pelo le mathata a mang a bophelo.

Mafura a khotsofatsang a kotsi molemong oa bophelo ba hau ka litsela tse 'maloa:

Kotsi ea lefu la pelo. 'Mele oa hau o hloka mafura a phetseng hantle bakeng sa matla le mesebetsi e meng. Empa mafura a mangata haholo a ka baka hore k'holeseterole e kene methapong ea hau (methapo ea mali). Mafura a khotsofatsang a phahamisa k'holeseterole ea hau ea LDL (e mpe). Cholesterol e phahameng ea LDL e eketsa kotsi ea lefu la pelo le stroke.

Boima ba 'mele. Lijo tse ngata tse nang le mafura a mangata tse kang pizza, thepa e besitsoeng le lijo tse halikiloeng li na le mafura a mangata. Ho ja mafura a mangata ho ka eketsa lik'hilojule tse eketsehileng lijong tsa hau mme ha etsa hore o be boima. Mafura ohle a na le likhalori tse 9 ho grama ea mafura. Sena se feta habeli chelete e fumanoang lik'habohaedreite le liprotheine.

Ho seha lijo tse nang le mafura a mangata ho ka thusa ho boloka boima ba 'mele ba hao le ho boloka pelo ea hau e phetse hantle. Ho lula boima bo botle ho ka fokotsa menyetla ea ho ba le lefu la tsoekere, lefu la pelo le mathata a mang a bophelo bo botle.

Lijo tse ngata li na le motsoako oa mafura a fapaneng. U betere ha u khetha lijo tse nang le mafura a phetseng hantle, joalo ka mafura a monounsaturated le polyunsaturated. Mafura ana a tloaetse ho ba metsi ka mocheso oa mohatsela.

U lokela ho fumana bokae letsatsi ka leng? Litlhahiso ke tsena ho tsoa ho Tataiso ea Lijo ea 2015-2020 bakeng sa MaAmerika:

• Ha ua lokela ho fumana ho feta 25% ho 30% ea likhalori tsa hau tsa letsatsi le letsatsi ho tsoa mafura.
• U lokela ho fokotsa mafura a mangata ho tlase ho 10% ea lik'halori tsa hau tsa letsatsi le letsatsi.
• E le ho fokotsa kotsi ea lefu la pelo, fokotsa mafura a mangata ho tlase ho 7% ea lik'halori tsa hau tsa letsatsi le letsatsi.
• Bakeng sa phepo ea likhalori tse 2 000, ke lik'hilojule tse 140 ho isa ho tse 200 kapa ligrama tse 16 ho isa ho tse 22 tsa mafura a tletseng ka letsatsi. Mohlala, selae se le seng feela sa bacon e phehiloeng se na le mafura a mangata a ka bang 9 g.
• Haeba u na le lefu la pelo kapa k'holeseterole e phahameng, mofani oa hao oa tlhokomelo ea bophelo a ka u kopa ho fokotsa mafura a mangata le ho feta.

Lijo tsohle tse pakiloeng li na le letšoao la phepo e nepahetseng le kenyeletsang mafura. Ho bala mangolo a lijo ho ka u thusa ho tseba hore na u ja mafura a mangata hakae.

Lekola mafura kaofela ha o sebeletsa a le mong. Hape, hlahloba palo ea mafura a mangata ha u sebeletsa. Ebe u eketsa hore na u ja li-servings tse kae.

Joaloka tataiso, ha u bapisa kapa u bala mangolo:

• 5% ea boleng ba letsatsi le letsatsi bo tsoang mafura le cholesterol e tlase
• 20% ea boleng ba letsatsi le letsatsi bo tsoang mafura e phahame

Khetha lijo tse nang le mafura a mangata le mafura a mangata.

Lireschorente tse ngata tsa lijo tse potlakileng li fana ka tlhaiso-leseling ea phepo e nepahetseng mananeng a bona. Haeba u sa e bone e ngotsoe, botsa seva ea hau. Le uena u ka khona ho e fumana sebakeng sa marang-rang sa resturante.

Mafura a khotsofatsang a fumanoa lijong tsohle tsa liphoofolo, le mehloling e meng ea limela.

Lijo tse latelang li kanna tsa ba le mafura a mangata. Tse ngata tsa tsona li na le limatlafatsi tse fokolang 'me li na le likhalori tse eketsehileng tse tsoang ho tsoekere:

• Lihlahisoa tse besitsoeng (kaka, donuts, Sedanishe)
• Lijo tse halikiloeng (khōhō e halikiloeng, lijo tsa leoatleng tse halikiloeng, li-fries tsa Fora)
• Lijo tse nang le mafura kapa tse entsoeng (bacon, boroso, kana le letlalo, cheeseburger, steak)
• Lihlahisoa tsa lebese tse nang le mafura kaofela (botoro, ice cream, pudding, chisi, lebese kaofela)
• Mafura a tiileng a joalo ka oli ea coconut, palema le oli ea palema ea palema (e fumanoang lijong tse pakiloeng)

Mehlala ke ena ea lijo tse tsebahalang tse nang le mafura a mangata tšebeletsong e tloaelehileng:

• Li-ounces tse 12, kapa 340 g, steak - 20 g
• Cheeseburger - 10 g
• Ho sisinyeha ha Vanilla - 8 g
• 1 tbsp (15 mL) botoro - 7 g

Ho hotle hore u itlhokomele mefuteng ena ea lijo hang ka nakoana. Empa, ho molemo ho lekanyetsa hore na u li ja hangata hakae le ho lekanyetsa boholo ba likarolo ha u li etsa.

U ka khaola mafura a mangata ao u a jang ka ho kenya lijo tse phetseng hantle bakeng sa likhetho tse fokolang hantle. Kenya lijo tse nang le mafura a mangata sebakeng sa lijo tse nang le mafura a polyunsaturated le monounsaturated. Tsela ea ho qala:

• Tlosa nama e khubelu ka khoho kapa tlhapi e se nang letlalo matsatsi a 'maloa ka beke.
• Sebelisa canola kapa oli ea mohloaare sebakeng sa botoro le mafura a mang a tiileng.
• Kenya lebese le nang le mafura a mangata mafura ka lebese le se nang mafura a mangata, yogurt le chisi.
• Ja litholoana, meroho, lithollo le lijo tse ling tse nang le mafura a mangata.

Cholesterol - mafura a mangata; Atherosclerosis - mafura a mangata; Ho thatafala ha methapo - mafura a mangata; Hyperlipidemia - mafura a mangata; Hypercholesterolemia - mafura a mangata; Coronary artery disease - mafura a mangata; Lefu la pelo - mafura a mangata; Pheriferale mothapo lefu - saturated mafura; PAD - mafura a mangata; Leqeba - mafura a mangata; CAD - mafura a mangata; Lijo tse phetseng hantle tsa pelo - mafura a mangata

Chowdhury R, ​​Warnakula S, Kunutsor S, le al. Mokhatlo oa lijo, potoloho le tlatsetso ea mafura a li-acid tse nang le ts'oaetso ea mali: tlhahlobo e hlophisehileng le tlhahlobo ea litlhahlobo. Ann Intern Med. 2014; 160 (6): 398-406. PMID: 24723079 e fetotsoe.ncbi.nlm.nih.gov/24723079/.

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 on Practice Guidelines. 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.

Mozaffarian D. Phepo e nepahetseng le mafu a pelo le methapo. 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 49.

Lefapha la Temo la Amerika; Webosaete ea Ts'ebetso ea Patlisiso ea Temo. FoodData Central, 2019. fdc.nal.usda.gov. E fihliloe ka la 1 Phupu, 2020.

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 25 Pherekhong 2021.

• Mafura a Lijo
• Mokhoa oa ho theola cholesterol le lijo