Khatello ea mali e phahameng le lijo

Ho etsa liphetoho lijong tsa hau ke tsela e netefalitsoeng ea ho thusa ho laola khatello e phahameng ea mali. Liphetoho tsena li ka u thusa ho theola boima ba 'mele le ho theola menyetla ea lefu la pelo le stroke.

Mofani oa hao oa tlhokomelo ea bophelo a ka u fetisetsa ho setsebi sa phepo e nepahetseng se ka u thusang ho theha moralo o nepahetseng oa lijo. Botsa hore na sepheo sa hau sa khatello ea mali ke eng. Sepheo sa hau se tla ipapisa le mabaka a kotsi le mathata a mang a bongaka.

LIJANE LIJO

Mokhoa oa lijo tse nang le letsoai le tlase oa ho emisa khatello ea mali (DASH) o netefalitsoe hore o thusa ho theola khatello ea mali. Litlamorao tsa khatello ea mali ka linako tse ling li bonoa nakong ea libeke tse 'maloa.

Lijo tsena li na le limatlafatsi le fiber tse ngata tsa bohlokoa. E boetse e kenyelletsa lijo tse nang le potasiamo e ngata, calcium, le magnesium hape e na le sodium (letsoai le tlase) ho feta lijo tse tloaelehileng tsa Amerika.

Lipheo tsa lijo tsa DASH ke:

• Fokotsa sodium ho feta 2,300 mg ka letsatsi (ho ja feela 1,500 mg ka letsatsi ke sepheo se betere le ho feta).
• Fokotsa mafura a mangata ho feta 6% ea likhalori tsa letsatsi le letsatsi le mafura kaofela ho 27% ea likhalori tsa letsatsi le letsatsi. Lihlahisoa tsa lebese tse se nang mafura a mangata li bonahala li le molemo haholo ho theoleng khatello ea mali ea systolic.
• Ha u khetha mafura, khetha oli ea monounsaturated, joalo ka mohloaare kapa oli ea canola.
• Khetha lijo-thollo tse felletseng ka phofo e tšoeu kapa lihlahisoa tsa pasta.
• Khetha litholoana le meroho e mecha letsatsi le leng le le leng. Bongata ba lijo tsena li na le potasiamo e ngata, fiber kapa ka bobeli.
• Ja linate, peo kapa linaoa (linaoa kapa lierekisi) letsatsi le letsatsi.
• Khetha liprotheine tse itekanetseng (e seng ho feta 18% ea kakaretso ea likhalori tsa letsatsi le letsatsi). Litlhapi, likhoho tse se nang letlalo le lihlahisoa tsa soya ke mehloli e metle ka ho fetisisa ea protheine.

Lipheo tse ling tsa limatlafatsi tsa letsatsi le letsatsi lijong tsa DASH li kenyelletsa ho fokotsa lik'habohaedreite ho 55% ea likhalori tsa letsatsi le letsatsi le k'holeseterole ea lijo ho isa ho 150 mg. Leka ho fumana bonyane ligrama tse 30 (g) tsa faeba ea letsatsi ka leng.

Buisana le mofani oa hau pele o eketsa potasiamo lijong tsa hau kapa sebelisa baemeli ba letsoai (bao hangata ba nang le potasiamo). Batho ba nang le mathata a liphio kapa ba noang meriana e itseng ba tlameha ho ba hlokolosi hore na ba ja potasiamo e kae.

PUO E Phetseng Hantle

Ja lijo tse nang le mafura a fokolang ka tlhaho. Tsena li kenyelletsa lijo-thollo, litholoana le meroho.

• Bala mangolo a lijo. Lefa tlhokomelo e khethehileng boemong ba mafura a mafura le mafura a mangata.
• Qoba kapa u lekanyetse lijo tse nang le mafura a mangata (ho feta 20% ea mafura kaofela ho nkoa a phahame). Ho ja mafura a mangata haholo ke e 'ngoe ea lisosa tse kholo tsa kotsi ea lefu la pelo. Lijo tse phahameng mofuteng ona oa mafura li kenyelletsa: mahe a linotši, chisi e thata, lebese kaofela, tranelate, ice cream, botoro le nama e mafura (le likarolo tse kholo tsa nama).
• Khetha lijo tse se nang mafura. Tsena li kenyelletsa soya, tlhapi, khoho e senang letlalo, nama e otileng haholo, le lihlahisoa tsa lebese tse se nang mafura kapa 1%.
• Batla mantsoe "hydrogenated" kapa "haidrojene hydrogenated" ho sejo sa lijo. O SE KE wa ja dijo tse nang le metsoako ena. Li na le mafura a mangata haholo.
• Fokotsa lijo tseo u li jang tse halikiloeng le tse ntlafalitsoeng.
• Fokotsa hore na ke lintho tse kae tse phehiloeng tse rekisitsoeng khoebong (joalo ka li-donuts, cookies le li-crackers) tseo u li jang. Li kanna tsa ba le mafura a mangata haholo kapa li-trans fats.
• Ela hloko kamoo lijo li lokisoang kateng. Mekhoa e metle ea ho pheha litlhapi, nama ea khōhō le nama e se nang mafura ke ho besesa, ho halika, ho tsoma le ho baka. Qoba ho eketsa liaparo tse mafura kapa lisoso.

Malebela a mang a kenyelletsa:

• Ja lijo tse nang le fiber e ngata e qhibilihang. Tsena li kenyelletsa li-oats, matlapi a korong, lierekisi tse arohaneng le lensisi, linaoa (joalo ka liphio, linaoa tse ntšo le navy), lijo-thollo tse ling le raese e sootho.
• Ithute ho reka le ho pheha lijo tse phelisang pelo ea hau. Ithute ho bala mangolo a lijo ho khetha lijo tse phetseng hantle. Lula hole le lireschorente tsa lijo tse potlakileng, moo ho ka bang thata ho fumana likhetho tse nepahetseng.

Hypertension - lijo

• Ja lijo
• Lijo tse tlaase tsa sodium

National Heart, Lung le Setsi sa Mali. Morero oa ho ja oa DASH. www.nhlbi.nih.gov/health-topics/dash-eating-plan. E fihliloe ka la 8 Mots'eanong, 2019.

Rayner B, Charlton KE, Thibelo ea Derman W. Nonpharmacologic le kalafo ea khatello ea kelello. Ho: Feehally J, Floege J, Tonelli M, Johnson RJ, bangoli. Kakaretso ea Nephrology ea Kliniki. La 6th. Philadelphia, PA: Elsevier; 2019: khaolo ea 35.

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.

Whelton PK, Carey RM, Aronow WS, le al. 2017 ACC / AHA / AAPA / ABC / ACPM / AGS / APhA / ASH / ASPC / NMA / PCNA tataiso bakeng sa thibelo, ho lemoha, ho lekola le ho laola khatello e phahameng ea mali ho batho ba baholo: tlaleho ea American College of Cardiology / American Basebetsi ba Mokhatlo oa Pelo mabapi le Litataiso tsa Tloaelo ea Bongaka. J Ke Coll Cardiol. 2018; 71 (19): e127-e248. PMID: 29146535 www.ncbi.nlm.nih.gov/pubmed/29146535.