Na mafura a khotsofatsang ehlile ke lekunutu la bophelo bo bolelele?

Litaba

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Mafura a mafura a hlahisa maikutlo a matla. (Feela Google "chefo ea oli ea kokonate e sa tsoakoang" 'me u tla bona.) Ho na le khafetsa khafetsa mabapi le hore na ha e le hantle ha li na bophelo bo botle. Le hoja bohlale bo tloaelehileng bo re ho fokotsa mafura a mangata, phuputso ea morao tjena e na le batho ba bangata ba ipotsang hore na e tšoaneloa ke rap ea eona e mpe. Phuputso ea Prospential Urban Rural Epidemiology (PURE) e phatlalalitsoeng ho Lancet e fumane kamano pakeng tsa ho ja mafura a mangata le ho phela nako e telele. (E amanang: Na Nama e Khubelu ehlile e mpe ho uena?)

Se ileng sa theoha ke sena: Batho ba fetang 135,000 ba tsoang linaheng tse 21 tse fapaneng ba ile ba araba lipotso mabapi le lijo tsa bona nakong ea lilemo tse supileng. Bafuputsi ba tlaleha hore na ke batho ba bakae ba bolailoeng ke lefu la pelo, stroke, kapa sesosa se seng. Ba shebile hore na ho ja mafura a felletseng joang, le ho ja o mong oa mefuta e meraro ea mafura (monounsaturated, saturated, polyunsaturated) e amanang le lefu. Boemong bo bong le bo bong (ho kenyeletsoa mafura a mafura) ho ja haholo mofuta o itseng oa mafura ho ne ho amahanngoa le lefu le tlase. Ho ja mafura a mangata ho ne ho amahanngoa le kotsi e tlase ea stroke - ntlha e 'ngoe bakeng sa sehlopha se lutseng mafura.

Ho hlabolla kapele: Mafura a khorelelitsoeng haholo-holo a tsoa lijong tsa liphoofolo. Ntho e ka sehloohong ea gripe ka mafura a mangata ke hore a bontšitsoe ho phahamisa maemo a LDL (bad) cholesterol. Empa ha se tsohle tse ntšo le tse tšoeu. Taba ea pele, ho na le phehisano e kholo e tsoelang pele e mabapi le oli ea kokonate, kaha e na le mafura a mangata empa hape e na le li-triglycerides tse mahareng, tseo 'mele o ka li chesa kapele bakeng sa mafura. Ho ferekanya lintho le ho feta, phuputso e 'ngoe e fana ka maikutlo a hore ho ja mafura a mangata a tsoang lebeseng ho theola menyetla ea hau ea lefu la pelo, ha ho ja mafura a tsoang nama ho baka kotsi ea hau. (E amanang: Lijo tse nang le mafura a phetseng hantle tse nang le mafura a mangata Keto li ka eketsoa lijong tsa tsona)

Litaelo tsa lijo tsa U.S.lehlakoreng la mohopolo oa hore o lokela ho fokotsa mafura a khotsofatsang molemong oa mafura a monounsaturated le polyunsaturated. USDA e khothalletsa ho ja ka tlaase ho karolo ea 10 lekholong ea lik’hilojule ka letsatsi tse tsoang mafura a mafura. E re u ja lik'hilojule tse 2,000 ka letsatsi. Seo se ka bolela ho ja ligrama tse 20 kapa ka tlase ho mafura a mangata ka letsatsi. American Heart Association e khothaletsa ho ba thata le ho feta, ntle le liperesente tse fetang 6 tsa likhalori tse tsoang mafura a mangata ka letsatsi. Ke hoo e ka bang ligrama tse 13 bakeng sa phepo ea likhalori tse 2 000-palo e fumanoang ka khaba e le 'ngoe ea oli ea kokonate. Ho ea ka bangoli ba thuto ea PURE, liphuputso tsa bona li lumellana le lipatlisiso tse teng tse fanang ka maikutlo a hore linaheng tse ling moo mekhoa ea phepo e fapaneng e fapaneng, ha ho hlokahale hore ho be le lithibelo tse joalo. "Litaelo tsa morao-rao li khothalletsa ho ja lijo tse nang le mafura a tlaase (karolo ea 30 lekholong ea matla) le ho fokotsa mafura a mafura a mangata ho feta karolo ea 10 lekholong ea matla a ho noa ka ho e nkela sebaka ka mafura a sa hloekang," ba ngotse. Empa likhothaletso tsena li ipapisitse le linaha tsa U.S. le Europe moo khaello ea phepo e nepahetseng e seng taba. Ho e-na le hoo, ho ja limatlafatsi tse itseng ho feta tekano ke lebaka. Kahoo, leha ho eketsa mafura a mofuta ofe kapa ofe ho ka ba molemo ho batho ba nang le phepo e mpe, ho ka 'na ha se be joalo ho U.S.

Boholo ba lihlooho tsa litaba tse mabapi le boithuto bo Hloekileng esale li le mothating oa Nama e Khubelu le Chisi ehlile li lokile, Banna! Empa liphetho tsena ha lia lokela ho nkuoa e le bopaki bo hlakileng ba hore melaoana ea lijo ea U.S. e hloka ho fetoha, ho bolela Taylor Wallace, Ph.D., moprofesa Univesithing ea George Mason. Wallace o re: "Ke ts'oenyehile ka ho re karolo ea 30 lekholong ea mafura a lijong tsa hau e lokile. Ke nahana hore re bone hore mofuta oa mafura o bohlokoa haholo." "Ka sebele nka khothaletsa ho leka ho fokotsa mafura a mangata ao u a fumanang lijong tsa hau hobane rea tseba hore ho ja haholo mafura a mangata ho ka tsosa cholesterol ea hau e mpe." Ka mantsoe a mang, mafura kaofela ha a etsoa a lekana. (Ke ka lebaka lena ho leng bohlokoa ho fumana mafura a lekaneng a phetseng hantle.)

Joale ke hobaneng ha mafura a mangata a ne a amahanngoa le bophelo bo bolelele? Lebaka le leng ke hore ho na le melemo e mengata e amanang le ho kenyelletsa nama le lebese lijong tsa hau. "Lebese le fana ka calcium ea hau, vithamine D, magnesium, le protheine, 'me nama e khubelu e fana ka liprotheine tse ngata le livithamini le liminerale tse fapaneng tseo kaofela li leng bohlokoa bakeng sa bophelo bo botle ba masapo," ho bolela Wallace. Ho feta moo, joalokaha bangoli ba thuto ba bontšitse, ho eketsa mafura a mangata ho ka ba le liphello tse fapaneng libakeng tse fapaneng. Wallace o re: “Haeba u sheba libaka tse nang le meputso e tlaase lefatšeng, khaello ea phepo e nepahetseng e bakoang ke phepelo e sa lekaneng ea lijo e atile haholo. "Haeba u fa baahi ba lapileng lebese le tletseng mafura a mangata kapa nama e sa sebetsoang, u ka fokotsa kotsi ea ho shoa ho baahi bao hobane feela u fa batho ba lapileng lik'hilojule tseo ba li hlokang hore ba phele." Ha ho hlokahale hore u be le litlamorao tse ts'oanang ho batho ba fepehileng.

Hape, melemo le mathata a mafura a mangata a thata. Tšoarelo, barati ba ribeye-thuto ena ha e fane ka maikutlo a hore o lokela ho nolofatsa ho thibela mafura a mangata, empa e kanna ea fana ka maikutlo a hore litataiso tse thehiloeng naheng e le 'ngoe ha lia lokela ho sebelisoa hohle.

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