Na ho ja lijo tse fokolang haholo ho thibela lefu la tsoekere?

Le ha boleng ba lijo bo ama haholo kotsi ea lefu la tsoekere, liphuputso li bonts'a hore ho ja mafura ka kakaretso, ha ho eketse kotsi ena haholo.

P: Na ho ja lijo tse mafura haholo ho thibela lefu la tsoekere?

Kotsi ea lefu la tsoekere e susumetsoa ke lintlha tse fapaneng, ho kenyeletsoa seo o se jang, boima ba 'mele oa hau, esita le liphatsa tsa hau tsa lefutso. Likhetho tsa hau tsa lijo, haholo-holo, li ka fana ka ts'ireletso e kholo khahlano le nts'etsopele ea lefu la tsoekere la mofuta oa 2.

Ho tsebahala hore ho ja lijo tse nang le lik'hilojule tse ngata ho khothalletsa ho nona, ho hanela insulin, le ts'oaetso ea tsoekere maling, e ka eketsang kotsi ea lefu la tsoekere ().

Hobane mafura ke macronutrient e nang le khalori e ngata haholo, hoa utloahala hore ho latela lijo tse fokolang tsa mafura ho ka thusa ho fokotsa kotsi ena. Leha ho le joalo, liphuputso li bonts'a hore boleng ba hau ba phepo bo felletseng bo na le tšusumetso e kholo ho thibela lefu la tsoekere ho feta hore na o ja macronutrient e kae.

Mohlala, lipatlisiso li bonts'a hore mefuta ea lijo e nang le lijo-thollo tse ntlafalitsoeng, nama e sebelisitsoeng le tsoekere e eketsa kotsi ea lefu la tsoekere haholo. Ho sa le joalo, lijo tse nang le meroho, litholoana, lijo-thollo tse felletseng le mafura a phetseng hantle joaloka oli ea mohloaare li sireletsa khahlanong le nts'etsopele ea lefu la tsoekere ().

Le ha ho hlakile hore boleng ba lijo bo ama haholo kotsi ea lefu la tsoekere, liphuputso li bonts'a hore ho ja mafura ka kakaretso ha ho eketse kotsi ena haholo.

Phuputso ea 2019 ho batho ba 2,139 e fumane hore ha ho na phoofolo kapa phepo e tsoang limeleng e jang mafura e amanang haholo le nts'etsopele ea lefu la tsoekere ().

Hape ha ho na bopaki bo tiileng ba hore ho ja lijo tse nang le k'holeseterole e ngata ho tsoa lijong tse kang mahe le lebese le nang le mafura a mangata ho eketsa kotsi ea lefu la tsoekere ().

Ho feta moo, lithuto li bontša hore carb e tlase, lijo tse nang le mafura a mangata le mafura a tlase, lijo tse nang le liprotheine tse ngata li na le thuso bakeng sa taolo ea tsoekere maling, e leng ho eketsang pherekano ().

Ka bomalimabe, likhothaletso tsa lijo li tloaetse ho shebana le li-macronutrients tse le 'ngoe, joalo ka mafura kapa carbs, ho fapana le boleng ba kakaretso ba lijo tsa hau.

Sebakeng sa ho latela mafura a tlase haholo kapa lijo tse tlase haholo, leka ho tsepamisa mohopolo ho ntlafatseng boleng ba lijo tsa hau ka kakaretso. Mokhoa o motle oa ho thibela lefu la tsoekere ke ho ja lijo tse nang le limatlafatsi tse nang le livithamini tse ngata, liminerale, li-antioxidants, faeba, protheine le mafura a phetseng hantle.

Jillian Kubala ke Dietitian e Ngolisitsoeng e lula Westhampton, NY. Jillian o na le degree ea master ea phepo e nepahetseng ho tsoa Stony Brook University School of Medicine hammoho le degree ea undergarduate ea science science. Ntle le ho ngolla Healthline Nutrition, o etsa tloaelo ea poraefete e ipapisitseng le pheletsong e ka bochabela ea Long Island, NY, moo a thusang bareki ba hae hore ba phele hantle ka ho fetola phepo le bophelo. Jillian o etsa seo a se bolelang, o qeta nako ea hae ea phomolo a hlokomela polasi ea hae e nyane e kenyelletsang lirapa tsa meroho le lipalesa le mohlape oa likhoho. Finyella ho eena ka eena webosaete kapa ho ea pele Instagram.