Lijo tse leshome ho khothaletsa bophelo bo botle ba pelo

Lijo tse leshome ho khothaletsa bophelo bo botle ba pelo

Lijo le mekhoa ea phepo e nepahetseng ke e 'ngoe ea likarolo tse tsosang khang ka ho fetisisa tsa bophelo bo botle. E le ho leka ho nolofatsa keletso, American Heart Association (AHA) e fane ka tekanyo ea mekhoa e tloaelehileng ea lijo tsa XNUMX ka ho khetheha ho bontša hore na ba ka ntlafatsa bophelo bo botle ba pelo, ho ea ka New Atlas, ho qotsa koranta ea Circulation.

litaba tse fosahetseng

Christopher Gardner, setho sa American Heart Association le moprofesa Sekolong sa Bongaka sa Stanford University, o itse: “Palo ea mefuta e sa tšoaneng le e tsebahalang ea lijo e eketsehile lilemong tsa morao tjena, ’me palo ea boitsebiso bo fosahetseng ka tsona mecheng ea litaba ea sechaba e fihlile. maemo a mahlonoko.

O boetse a re, "Hangata re fumana hore batho ba bangata ha ba utloisise ka botlalo mekhoa e tloaelehileng ea ho ja 'me ha ba e latele kamoo ba reriloeng kateng. Ha ho le joalo, ho thata ho lekanya phello ea 'lijo tse nepahetseng' le ho li khetholla ho 'lijo tse amohelehang', ho hlokomela hore, ka lebaka leo, ke liphuputso tse peli feela tse hanyetsanang tsa lipatlisiso tse ka bontšang hore ho bile le ho khomarela haholo lijong. thutong e 'ngoe.le ho latela melao e fokolang thutong e 'ngoe.

Litsebi li ile tsa hlahloba lijo tse khothalletsoang ke American Heart Association bakeng sa bophelo bo botle ba pelo. Tataiso ka kakaretso e kenyelletsa likarolo tse tsebahalang tsa ho ja hantle, joalo ka ho ja litholoana le meroho e fapaneng, lijo-thollo ho e-na le lijo-thollo tse hloekisitsoeng, mehloli e phetseng hantle ea protheine e kang limela, le ho fokotsa tsoekere le letsoai har'a tse ling.

10 lijo

Lijo li ne li lekantsoe ka tekanyo ea 100 ho isa ho XNUMX 'me tsa aroloa ka mekhahlelo e mene,' me liphello e bile tse latelang:

boemo ba pele

• Dash system e fumane lintlha tse 100
• Ho ja nama le tlhapi 92
• Lijo tsa Mediterranean 89

Boemo ba Bobeli

• Lijo tsa nama tse kenyelletsang lebese le lebese 86
• Ho ja meroho feela ntle le nama kapa lebese 78

Boemo ba boraro

Lijo tse se nang mafura a tlase 78
Lijo tse nang le mafura a tlase haholo 72
• Lijo tse tlase tsa carb 64

boemo ba bone

• Paleo System (Stone Age) 53
• Lijo tse tlase tsa carb keto 31

Lijo tsa DASH, tse tsejoang hore li thusa ho emisa khatello e phahameng ea mali, li ile tsa tsoa holimo, e le letsoai le fokolang, tsoekere e kentsoeng le lijo tse entsoeng, ha e ntse e le meroho e se nang starchy, litholoana, lijo-thollo le limela tsa linaoa. Hangata liprotheine li fumanoa mehloling ea limela, joalo ka linaoa, linaoa kapa linate le lijo tsa leoatleng.

letsoai

Lijo tsa Mediterranean li behiloe ka tlase ho DASH ka lebaka la khaello ea litataiso mabapi le ho noa letsoai, le hore e beha mekhoa ea ho ja meroho pele.

Mekhoa e meng, joalo ka lijo tse se nang nama, lijo tsa meroho, lintlha tse lahlehileng bakeng sa likotsi tse ling tsa bophelo bo botle, joalo ka khaello ea mehloli ea vithamine B12, athe lijo tse nang le mafura a tlase haholo, tse nang le carb e tlase li ne li lekanyelitsoe sehlopheng sa boraro ka lebaka la lithibelo tsa bona ho limatlafatsi tse joalo. linate, oli ea meroho e phetseng hantle, litholoana, lijo-thollo le linaoa.

boemo bo bobe

Lijo tsa paleo (tse ipapisitseng le lijo tseo ho nahanoang hore li jeoe ke batho ba Mehleng ea Lejoe) le lijo tsa keto e bile tsa ho qetela, li fumane lintlha tse mpe bakeng sa thibelo ea tsona ea limatlafatsi le ho tšoarella.

Moprofesa Gardner o hlalositse hore lijo tsa keto li felisa likarolo tse ngata haholo 'me "ho thata hore batho ba bangata ba khomarele nako e telele. Le hoja ho ka 'na ha e-ba le melemo ea nakoana le tahlehelo e kholo ea boima ba' mele, ha e tšoarelle, "ho bolela hore lijo leha e le life tse atlehang ho thusa li lokela ho boloka lipakane tsa ho theola boima ba 'mele le ho tšoarella.

Hlokomoloha ho itima dijo nako le nako

Bafuputsi ha baa ka ba hlahloba mananeo a lijo tsa khoebo, ho ja mekhoa e kang ho itima lijo ka nakoana, kapa merero leha e le efe e sebetsanang le mathata a bophelo bo se nang pelo.

Bophelo bo botle ba pelo bo bolela lits'ebetso tse susumetsang metabolism le kotsi ea lefu la pelo. Li akarelletsa tsoekere ea mali, k’holeseterole le mafura a mang, khatello ea mali le boima ba ’mele. Haeba a 'maloa a matšoao ana a tšoenya, kotsi ea lefu la pelo ea eketseha.

Keletso e thulanang

Phuputso ea morao-rao, ea pele ea mofuta oa eona ea ho lekanya melemo ea lijo khahlanong le maemo a bophelo bo botle ba pelo, e ikemiselitse ho felisa keletso e hanyetsanang.

Mokhatlo oa American Heart Association o hlokomela tlhokahalo ea hore litataiso tsena li nahanele liphapang tsa setso, tšireletso ea lijo le mahoatata a lijo, tse thibelang ho fumana lijo tse phetseng hantle, le ho kenyelletsa lihlopha tse neng li qheletsoe ka thoko historing.

Likhakanyo tsa linaleli tsa Maguy Farah tsa selemo sa 2023