Mehloli e mehlano ea bohlokoa ka ho fetisisa ea lijo ho eketsa mafura a molemo

Mehloli e mehlano ea bohlokoa ka ho fetisisa ea lijo ho eketsa mafura a molemo

Ho tsebahala hore k'holeseterole e kotsi, empa ea hlokahala bakeng sa 'mele o phetseng hantle. Ha e le hantle, sebete se etsa k’holeseterole, eo ’mele o e sebelisang ka litsela tse sa tšoaneng, tse kang ho hlahisa lihomone. Empa ho ja mafura a mangata haholo a mefuta e meng ea mafura - a saturated le a trans, mohlala mafura a fumanoang nama e mafura le lijong tse halikiloeng - a ka phahamisa maemo a cholesterol ea LDL. Ho ea ka American Heart Association, k'holeseterole e "mpe" e ka eketseha ka har'a methapo ea hau, ea eketsa kotsi ea lefu la pelo le stroke.

Ho ea ka tlaleho e hatisitsoeng ke sebaka sa marang-rang sa Eating Well, ho fokotsa mehloli ea mafura a mafura le a trans ho bohlokoa bakeng sa ho tlisa maemo a cholesterol maling ka mokhoa o nepahetseng. Empa ho na le lehlakore le leng: mafura a mangata a phetseng hantle a ka ntlafatsa maemo a k'holeseterole, ebang ke ka ho theola LDL kapa ho phahamisa k'holeseterole e ntle ea HDL (kapa ka bobeli). Ke mafura a sa tsitsang, a kenyelletsang monounsaturated le polyunsaturated fatty acids.

Setsebi sa phepo e nepahetseng, Maria Laura Haddad-Garcia, se re: “Mafura a monokotšoai le a polyunsaturated a fumanoa lijong tse fapa-fapaneng, ho tloha lijong tsa liphoofolo, tse kang tlhapi le lijo tsa leoatleng, ho ea lijong tse lemang, tse kang linate le lipeo, ha re bolela tse seng kae feela,” ho boletse setsebi sa phepo e nepahetseng Maria Laura Haddad-Garcia.

Mehloli e 5 e ka sehloohong ea mafura

Lipatlisiso li bontša hore ho na le lijo tse nang le li-trans fatty acid tse ka thusang ho theola k'holeseterole e kotsi maling, ka tsela e latelang:

pistachio

Tlhahlobo ea meta ea 2021 ea liteko tse 12 tse sa reroang tse phatlalalitsoeng ke koranta ea Food Science and Nutrition e fumane hore ho ja li-pistachios bakeng sa libeke tse ka bang 12 ho fokolitse cholesterol eohle ka lintlha tse 7; Boemo ba k'holeseterole ea LDL le bona bo fokotsehile ka lintlha tse 4, 'me ho bile le ho fokotseha ha triglycerides hape. Ho ja ligrama tse ka tlaase ho 30 ka letsatsi ho ntlafatsa ho senyeha ha mafura a acid 'meleng, hape a na le limatlafatsi tse khethehileng tse kang vithamine E, li-antioxidants le potasiamo tse ka fokotsang ho ruruha le ho ruruha, kahoo ho ntlafatsa ts'ebetso ea methapo ea mali. Li-pistachios li boetse li na le phytosterols, e leng metsoako ea limela e tsejoang ka bokhoni ba eona ba ho theola k'holeseterole.

peo ya folaxe

Ho ea ka teko ea kliniki ea 2022 e hatisitsoeng koranteng ea Explore, batho ba baholo ba nang le khatello e phahameng ea mali ba neng ba ja ligrama tse 30 tsa peo ea folaxe letsatsi le leng le le leng bakeng sa libeke tse 12 ba ile ba bona khatello ea mali ea systolic (palo e ka holimo ea khatello ea mali) e fokotseha ka lintlha tse 13. Kakaretso ea k'holeseterole ea ba jang li-flaxseed le eona e theohile ka lintlha tse fetang 20. Ho ea ka American Heart Association, ho laola k'holeseterole ea mali haeba motho a e-na le khatello e phahameng ea mali ke sepheo se bohlale, hobane li-plaque deposits ka har'a methapo e bokellanang ha nako e ntse e ea li baka k'holeseterole e phahameng, e leng ho etsang hore ho be thata ho pompa mali ka lijana, e leng se lebisang ho khatello e phahameng ea mali.

avocado

Ho ea ka boitsebiso bo tsoang ho US Centers for Disease Control and Prevention (CDC), ho ba le maemo a phahameng a k'holeseterole ea HDL ho ka ntlafatsa bophelo bo botle ba pelo, hobane ho tlosa k'holeseterole e kotsi ea LDL methapong le ho e khutlisetsa sebeteng, moo e robehileng le ho lelekoa. ho tsoa mmeleng. Ho kenyelletsa li-avocado lijong ho ka beha litholoana, joalo ka ha liphetho tsa phuputso ea tlhahlobo, e hatisitsoeng ka 2018 ho American Journal of Clinical Nutrition, e fumane hore ho ja li-avocado ho matlafatsa maemo a cholesterol ea HDL, hobane e ruile li-sterols tsa semela, fiber le mafura a monounsaturated, tse ka sebetsang 'moho ho eketsa maemo a Molemo a k'holeseterole.

oli ea limela

Garcia o re tumelo e tloaelehileng ke hore oli feela ea meroho e phetseng hantle ke oli ea mohloaare, empa lipatlisiso li bontša hore oli e meng ea meroho e kang avocado, sesame, peanut le canola e ka tšehetsa bophelo bo botle ba pelo.

Oli ea meroho e na le li-antioxidants tse ngata tse laolang k'holeseterole le limela tsa sterol tse theolang maemo a mpe a LDL cholesterol le triglycerides, Garcia oa hlalosa.

Litlhapi tse mafura

Ho ja ligrama tse ka bang 250 tsa tlhapi e mafura beke le beke ho fana ka maemo a ntlafetseng a k'holeseterole, ho kenyelletsa le boemo bo botle ba k'holeseterole ea HDL, e ka fokotsang kotsi ea lefu la pelo, ho latela lipatlisiso tse hatisitsoeng ka 2020 ho British Journal of Nutrition. Litlhapi tse mafura li na le omega-3 fatty acids, tse ka thusang ho fokotsa ho ruruha le khatello ea mali, hammoho le ho fokotsa kotsi ea ho thibela mali. Lethathamo la litlhapi tse mafura le kenyelletsa sardine le salmon.

Malebela a mang

American Heart Association e eletsa hore haeba motho a e-na le k'holeseterole e phahameng, liphetoho tsa mokhoa oa bophelo le phekolo ea meriana li ka thusa haholo ho khutlisetsa k'holeseterole ea bona boemong bo botle, ka tsela e latelang:

• Latela lijo tse matlafatsang pelo, tse akarelletsang ho ja mehloli ea mafura a sa koaeloang ke tlala hammoho le litholoana, meroho, lijo-thollo, nama e se nang mafura (tse kang khoho, turkey le tlhapi), linate, lipeō le limela tsa linaoa.
•Ikoetlise hobane e matlafatsa maemo a tšireletso a HDL.
• Khaotsa ho tsuba ka tloaelo le ka elektroniki.
Ho theola boima ba 'mele bo fokolang - 5% ho isa ho 10% ea boima ba' mele ba hau - ho ka etsa phapang.
• Ho tsoela pele ho noa meriana haeba ngaka e phekolang e etsa qeto ea ho retelehela ho eona.

Lipisces li rata horoscope bakeng sa selemo sa 2024