Lefu la pelo le lijo

Ho ja lijo tse matlafatsang ke lebaka le leholo la ho fokotsa menyetla ea lefu la pelo.

Ho ja lijo tse nepahetseng le mokhoa oa bophelo ho ka fokotsa menyetla ea ho:

• Lefu la pelo, lefu la pelo le stroke
• Maemo a lebisang ho lefu la pelo, ho kenyelletsa le cholesterol e phahameng, khatello e phahameng ea mali le botenya
• Mathata a mang a sa foleng a bophelo bo botle, ho kenyelletsa lefu la tsoekere la mofuta oa 2, lefu la masapo le mefuta e meng ea mofetše

Sengoliloeng sena se fana ka likhothaletso tse ka thusang ho thibela lefu la pelo le maemo a mang a ka amang bophelo ba pelo ea hau. Batho bao hajoale ba nang le boemo ba pelo bo kang ho hloleha ha pelo kapa mathata a mang a bophelo bo botle joalo ka lefu la tsoekere, ba lokela ho bua le mofani oa bona oa tlhokomelo ea bophelo ka mofuta oa phepo e nepahetseng. U kanna ua hloka ho etsa liphetoho tse itseng lijong tsa hau tse sa kenyellelitsoeng ho likhothaletso tsena.

LITHOLOANA LE LIMAPA

Litholoana le meroho ke karolo ea phepo e nepahetseng ea pelo. Ke mehloli e metle ea fiber, livithamini le liminerale. Boholo ba mafura, lik'halori, sodium le k'holeseterole.

Ja litholoana le meroho tse 5 kapa ho feta ka letsatsi.

Fumana fiber e ngata ka ho ja litholoana tse felletseng ho fapana le ho noa lero.

LIJELE LITLOLO

Khetha lijo tsa lijo-thollo (tse kang bohobe ba koro e felletseng, lijo-thollo, li-crackers, le pasta kapa raese e sootho) bonyane halofo ea lijo tsa hau tsa letsatsi le letsatsi. Lihlahisoa tsa lijo-thollo li fana ka fiber, livithamini, liminerale le lik'habohaedreite tse rarahaneng. Ho ja lijo-thollo tse ngata haholo, haholo lijo tsa lijo-thollo tse ntlafalitsoeng (joalo ka bohobe bo bosoeu, pasta le thepa e besitsoeng) ho ka baka boima.

Fokotsa lihlahisoa tse halikiloeng tse mafura a mangata tse kang li-butter roll, li-chisi tse qhekellang le li-croissants, le lisisi tsa tranelate bakeng sa pasta. Qoba ho ja lijo tse bobebe tse nang le oli ea haedrojene kapa mafura.

HO JA MAProtheleine a Phetseng Hantle

Nama, likhoho, lijo tsa leoatleng, lierekisi tse omisitsoeng, lensisi, linate le mahe ke mehloli e metle ea liprotheine, livithamini tsa B, tšepe le livithamini le liminerale tse ling.

U tlameha:

• Ja bonyane litlhapi tse 2 tsa tlhapi ea mercury e tlase ka beke.
• Pheha ka ho baka, ho besesa, ho bessa, ho chesa, ho belisa, kapa ho boloka microwave ho fapana le ho hadika ka botebo.
• Bakeng sa ho kenella ka sehloohong, sebelisa nama e fokolang kapa u je lijo tse se nang nama makhetlo a 'maloa ka beke. Fumana liprotheine ho tsoa lijong tsa protheine ea limela ho fapana le hoo.

Lebese le lihlahisoa tse ling tsa lebese ke mehloli e metle ea protheine, calcium, livithamini tsa B niacin le riboflavin, le livithamini A le D.

MAFURA, LITLHOKO LE CHOLESTEROL

Mefuta e meng ea mafura e phetse hantle ho feta e meng. Lijo tse nang le mafura a mangata haholo li etsa hore k'holeseterole e hahe methapong ea hao ea mali. Sena se u beha kotsing ea lefu la pelo, stroke, le mathata a mang a maholo a bophelo bo botle. Qoba kapa u lekanyetse lijo tse nang le mafura a mangata. Mafura a polyunsaturated le monounsaturated a tsoang mehloling ea meroho a na le melemo e mengata ea bophelo bo botle.

U tlameha:

• Lijo tse nang le mafura a mangata haholo li kenyelletsa lihlahisoa tsa liphoofolo tse kang botoro, chisi, lebese le felletseng, ice cream, tranelate e bolila, lard le nama e mafura joalo ka bacon.
• Lioli tse ling tsa meroho (coconut, palema le oli ea palema ea kernel) le tsona li na le mafura a mangata. Mafura ana a tiile mochesong oa kamore.
• Fokotsa mafura a trans ka hohle kamoo ho ka khonehang ka ho qoba mafura a haedrojene kapa a karoloana ea hydrogenated. Hangata tsena li fumanoa lijong tse bobebe le margarine e thata.

Nahana ka tse latelang ha u khetha margarine:

• Khetha margarine e bonolo (tub kapa mokelikeli) ho feta mefuta e thata ea lithupa.
• Khetha li-margarine tse nang le oli ea meroho e metsi e le sesebelisoa sa pele. Ho betere le ho feta, khetha "margarine" e bobebe e thathamisang metsi e le sesebelisoa sa pele. Tsena li bile li na le mafura a mangata haholo.
• Bala lengolo la sephutheloana ho khetha margarine e se nang mafura.

Trans fatty acids ke mafura a sa pheleng hantle a bang teng ha oli ea limela e feta hydrogenation.

• Mafura a Trans a ka phahamisa boemo ba LDL (mpe) ba cholesterol maling a hau. Li ka theola le cholesterol ea hau ea HDL (e ntle).
• Ho qoba mafura a fetisoang, fokotsa lijo tse halikiloeng, thepa e halikiloeng ea khoebo (donuts, cookies, le crackers), le majarine a thata.

LITLHAHISO TSE LING HO BOLOKA PELO EA HAO E PELE

U ka fumana ho le molemo ho bua le setsebi sa phepo e nepahetseng ka lijo tseo u khethang ho li ja. American Heart Association ke mohloli o motle oa tlhaiso-leseling ka lijo le lefu la pelo. Leka-lekanya palo ea lik'halori tseo u li jang le palo eo u e sebelisang letsatsi le letsatsi ho boloka boima ba 'mele bo phetseng hantle. U ka kopa ngaka ea hau kapa setsebi sa phepo e nepahetseng ho u thusa ho fumana likhalori tse ngata.

Fokotsa ho ja lijo tse nang le lik'hilojule tse ngata kapa tse nang le phepo e fokolang, ho kenyeletsoa le lijo tse kang lino-mapholi le lipompong tse nang le tsoekere e ngata.

American Heart Association e khothaletsa hore ho noa sodium ho se fete li-milligram tse ka bang 2 300 (ka khaba e le 1 ea teaspoon, kapa 5 mg) ka letsatsi e nang le moeli o motle o sa feteng 1,500 mg ka letsatsi ho batho ba baholo ba bangata. Fokotsa letsoai ka ho fokotsa letsoai leo u le kenyang lijong ha u ja le ha u pheha. Hape fokotsa lijo tse pakiloeng tse nang le letsoai, tse kang sopho e entsoeng ka makotikoting le meroho, nama e phekotsoeng le lijo tse ling tse hoammeng. Kamehla hlahloba lengolo la phepo e nepahetseng bakeng sa lihlahisoa tsa sodium ka nako e le 'ngoe' me u netefatse hore u ela hloko palo ea litšebeletso ka setsing. Lijo tsa nako ea selemo tse nang le lero la lemone, litlama tse ncha kapa linoko.

Lijo tse nang le sodium e fetang 300 mg ka nako e le 'ngoe li ka' na tsa se ke tsa kena phepong e fokotsehileng ea sodium.

Ikoetlise khafetsa. Mohlala, tsamaea bonyane metsotso e 30 ka letsatsi, liboloko tsa metsotso e 10 kapa ho feta. Leka ho tsamaisa bonyane metsotso e 30 matsatsi a beke, haeba e se kaofela.

Fokotsa palo ea joala boo u bo noang. Basali ha baa lokela ho ba le lino tse tahang tse fetang 1 ka letsatsi. Banna ha baa lokela ho ba le lino tse tahang tse fetang tse 2 ka letsatsi. Seno se le seng se hlalosoa e le lilithara tse 355 tsa biri, lilithara tse 148 tsa veine, kapa joala bo lekanang le lilithara tse 44.

Lijo - lefu la pelo; CAD - lijo; Coronary artery disease - lijo; Coronary lefu la pelo - lijo

• Cholesterol - kalafo ea lithethefatsi

• Lijo tse phetseng hantle
• Litlhapi lijong
• Litholoana le meroho
• Botenya le bophelo bo botle

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Eckel RH, Jakicic JM, Ard JD, le al. Tataiso ea AHA / ACC ea 2013 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 Tloaelo. Ke 'na 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 lefu la 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.

Webosaete ea Tsamaiso ea Lijo le Lithethefatsi ea US. Lintlha tse ncha le tse ntlafalitsoeng tsa lintlha tsa phepo e nepahetseng - liphetoho tsa bohlokoa. www.fda.gov/media/99331/download. E ntlafalitsoe ka Pherekhong, 2018. E fihlile ka la 4 Mphalane, 2020.