Phepo e nepahetseng le Bophelo bo Botle ba Pelo le Methapo ea Metsi
Bophelo bo botle ba pelo le methapo ea mali—bo akaretsang bophelo bo botle ba pelo le methapo ea mali—ke motheo oa bohlokoa bakeng sa boleng ba bophelo. Mafu a pelo le methapo ea mali (CVDs) a kang lefu la pelo le methapo ea mali, stroke le khatello e phahameng ea mali e ntse e le sesosa se ka sehloohong sa lefu linaheng tse ngata, ho kenyeletsoa Indonesia. Le hoja liphatsa tsa lefutso, lilemo le maemo a itseng a bongaka li phetha karolo, lijo (phepo) ke e 'ngoe ea lintlha tse ka laoloang ka ho fetisisa ho fokotseng kotsi. Sengoloa sena se tšohla kamoo phepo e nepahetseng e amang bophelo bo botle ba pelo le methapo ea mali, hore na ke limatlafatsi life tseo u lokelang ho li ela hloko, le maano a sebetsang a ho a kenya tšebetsong bophelong ba letsatsi le letsatsi.
Ke Hobane'ng ha Phepo e Ama Pelo le Methapo ea Mali?
Methapo ea mali le pelo li sebetsa ka thata ho potoloha mali a jereng oksijene le limatlafatsi 'meleng oohle. Ha ho jeoa lijo tse nang le mafura a trans a mangata, tsoekere e ngata le letsoai, 'mele o ka ba le liphetoho tse ngata: khatello e eketsehileng ea mali, maemo a phahameng a LDL ("e mpe") k'holeseterole, ho ruruha ho eketsehileng le ho fokotseha ha kutloisiso ea insulin. Motsoako ona oa lintlha o potlakisa ho thehoa ha plaque ea atherosclerotic - e leng pokello ea mafura le lisele maboteng a methapo ea mali - e leng se fokotsang phallo ea mali le ho eketsa kotsi ea tlhaselo ea pelo le stroke.
Ka lehlakoreng le leng, lijo tse leka-lekaneng tse nang le faeba e ngata, mafura a phetseng hantle, livithamine, liminerale le li-antioxidants li ka thusa ho fokotsa khatello ea mali, ho ntlafatsa boemo ba lipid (cholesterol), ho tsitsisa tsoekere maling le ho fokotsa ho ruruha. Ka mantsoe a mang, phepo e nepahetseng e sebetsa e le "phekolo ea thibelo" e sebetsang ho tsoa kahare.
Monona: Hase Sera, Empa o Lokela ho Khethoa
Ka lilemo tse ngata, mafura a ne a atisa ho nkoa e le sesosa se seholo sa lefu la pelo. Joale, kutloisiso e nepahetse haholoanyane: mofuta oa mafura o bohlokoa haholo ho feta bongata feela.
1. Mafura a sa koaheloang (a matle)
Mafura a monounsaturated le a polyunsaturated a ka thusa ho theola LDL le ho tšehetsa bophelo bo botle ba methapo ea mali. Mehloli e kenyelletsa litlhapi tse mafura (salmon, sardine), li-avocado, linate, peo le oli ea mohloaare kapa ea canola.
2. Omega-3
Li-acid tse mafura tsa Omega-3 (EPA le DHA) li tsebahala haholo ka thepa ea tsona e phetseng hantle bakeng sa pelo, li thusa ho fokotsa li-triglycerides, ho fokotsa ho ruruha, le ho boloka morethetho o tsitsitseng oa pelo. Ho ja litlhapi tse mafura habeli ka beke hangata ho khothaletsoa. Bakeng sa ba sa jeng litlhapi hangata, mehloli ea limela joalo ka peo ea chia, peo ea flaxseed le walnuts e fana ka ALA (karolo e nyane ea eona e fetoloang ho EPA/DHA).
3. Mafura a khotše (moeli)
Mafura a khorisitsoeng a fumaneha ka bongata nameng e mafura, nama ea litho tsa 'mele, lihlahisoa tsa lebese tse mafura a felletseng, botoro le lebese la kokonate. Mafura ana a lokela ho fokotsoa hobane a ka eketsa LDL ho batho ba bang. Sena ha se bolele hore u a felise ka ho feletseng, empa ho bohlokoa ho laola likarolo tsa hau le ho li leka-lekanya le mafura a sa khorisoang.
4. Mafura a Trans (qoba)
Mafura a trans, haholo-holo a tsoang oli e nang le haeterojene e fokolang e fumanoang lijong tse sebetsitsoeng, lijong tse itseng tse halikiloeng, libiskiti le li-pastry, a amana haholo le kotsi e eketsehileng ea lefu la pelo. Ha e le hantle, mafura a trans a lokela ho qojoa ka hohle kamoo ho ka khonehang.
Lik'habohaedreite le Faeba: Boleng ho feta Bongata
Lik'habohaedreite ke mohloli o ka sehloohong oa matla, empa mofuta oa tsona o khetholla tšusumetso ea tsona pelong.
– Khetha lik'habohaedreite tse rarahaneng: raese e sootho, oatmeal, bohobe ba koro e felletseng, cassava e phehiloeng, litapole tse tsoekere le linaoa.
– Fokotsa lik'habohaedreite tse hloekisitsoeng le tsoekere e ekelitsoeng: lino tse tsoekere, likuku, lipompong, bohobe bo bosoeu le lijo tse bobebe tse nang le tsoekere e ngata.
Faeba, haholo-holo faeba e qhibilihang (mohlala, e tsoang ho oats, liapole, lilamunu le linaoa), e thusa ho theola k'holeseterole ea LDL ka ho tlama li-acid tsa bile ka maleng. Faeba e boetse e liehisa ho monngoa ha tsoekere, e thusa ho boloka tsoekere e tsitsitseng maling le boima ba 'mele—lintlha tse peli tsa bohlokoa bakeng sa bophelo bo botle ba pelo le methapo ea mali.
Protheine: Khetha Mehloli e Ratang Pelo
Protheine ea hlokahala ho lokisa lisele le ho boloka mesifa e le matla. Leha ho le joalo, mehloli ea protheine e ka ama kotsi ea pelo le methapo ea mali.
– Hangata: tlhapi, khoho e se nang letlalo, mahe (ka tekanyo), tofu, tempeh, linate.
– Moeli: nama e khubelu e mafura le nama e sebetsitsoeng e kang lisoseje, li-nuggets, nama ea khomo e halikiloeng le ham, tseo hangata li nang le mafura a mangata le sodium.
Lijo tse jeoang ka limela—eseng hakaalo hore ke tsa meroho feela—hangata li amahanngoa le kotsi e tlase ea lefu la pelo ka lebaka la ho ja fiber le limatlafatsi tse ngata, ha ka nako e ts'oanang li fokotsa mafura a khotše.
Letswai (Sodium) le Kgatelelo ya Madi
Kgatelelo e phahameng ya madi ke e 'ngoe ea lisosa tse kholo ka ho fetisisa tsa kotsi ea lefu la pelo le stroke. Ho ja sodium e ngata ho tlatsetsa khatellong e phahameng ea mali, haholo-holo ho batho ba nang le letsoai le feteletseng.
Maano a sebetsang:
– Fokotsa lijo tse potlakileng, lijo tse ka makotikoting le lijo tse bobebe tse letsoai.
– Ela hloko linoko tse nang le sodium e ngata (soy sauce, oyster sauce, stock powder) 'me u sebelise mefuta e nang le sodium e tlase haeba e fumaneha.
– Sebelisa linoko bakeng sa tatso: konofolo, ginger, turmeric, coriander, pepere, makhasi a bay, lime.
Leha sodium e lekanyeditswe, potassium e bohlokwa hobane e thusa ho leka-lekanya kgatello ya madi. Mehlodi ya potassium e kenyeletsa dibanana, di-avocado, meroho e tala, dinate, ditapole le ditholwana.
Li-Micronutrients le Li-antioxidants: Karolo eo Hangata e sa Lebelloang
Livithamine le liminerale li tšehetsa ts'ebetso ea methapo ea mali, metabolism ea mafura le mekhoa ea antioxidant.
– Magnesium: e thusa ho phomotsa methapo ea mali le ts'ebetso ea pelo, e fumanehang linate, peo, meroho e tala.
– Folate, B6, B12: e bapala karolo ho metabolism ea homocysteine (maemo a phahameng a ka amahanngoa le kotsi ea pelo le methapo ea mali), e fumanoang merohong e tala, linate, mahe le lihlahisoa tsa liphoofolo.
– Li-polyphenol le li-antioxidants: tse tsoang ho monokotšoai, tee, cocoa e hloekileng, le meroho e fapaneng e mebala-bala. Lintho tsena li thusa ho fokotsa khatello ea oxidative le ho ruruha.
Ho bohlokoa ho hlokomela hore li-supplement ha se kamehla li fanang ka melemo e tšoanang le ea lijo tse felletseng. Beha mehloli ea phepo e nepahetseng ea lijo pele ntle le haeba ho bontšitsoe ke lingaka.
Lijo Tse Pakiloeng Tse Tšehetsang Pelo
Lijo tse 'maloa li na le bopaki bo matla ba bophelo bo botle ba pelo le methapo ea mali:
1. Lijo tsa Mediterranean
Lijo tse nang le meroho e mengata, litholoana, linate, peo, tlhapi, oli ea mohloaare le nama e khubelu e fokolang li amahanngoa le kotsi e fokotsehileng ea lefu la pelo le lefu la pele ho nako.
2. Lijo tsa DASH (Mekhoa ea Lijo ea ho Thibela Khatello ea Mali e Phahameng)
Tsepamisa maikutlo ho fokotseng sodium le ho eketsa ho ja litholoana, meroho, lijo-thollo tse felletseng le lihlahisoa tsa lebese tse nang le mafura a tlase. Sena se sebetsa hantle ho theoleng khatello ea mali.
3. "Mofuta oa lijo tse leka-lekaneng sebakeng sa heno"
Melao-motheo e ka fetoloa lijong tsa Indonesia: ja meroho e hlakileng haholoanyane, li-stir-fries tse nang le oli e nyane, tlhapi e phehiloeng ka mouoane, tofu le tempeh, litholoana tse foreshe, 'me u fokotse lijo tse halikiloeng le lino tse monate.
Leano le Sebetsang: Mehato e Menyenyane e Tsitsitseng
Ho ntlafatsa bophelo bo botle ba pelo ha ho hlokahale hore e be ntho e tebileng. Mekhoa e meng ea sebele e kenyelletsa:
– Tlatsa poleiti ea hao u sebelisa mokhoa o bonolo: halofo ea poleiti ea meroho, kotara ea protheine, kotara ea lik'habohaedreite tse rarahaneng.
– Fetola mekhoa ea ho pheha: pheha, u phehele ka mouoane, u phehele ka mouoane, u phehele ka mouoane, u phehele ka mouoane, kapa u halike ka moea ho e-na le ho hadika.
– Fokotsa lino tse tsoekere: khetha metsi, metsi a tšetsoeng, kapa tee e tloaelehileng.
– Lijo tse bobebe tse bohlale: litholoana, yogurt e nang le tsoekere e tlase, linate tse halikiloeng ntle le letsoai le feteletseng.
– Bala mabitso a lijo: batla tsoekere, sodium le mafura a trans.
– Ho sisinyeha ho sa khaotseng: phepo e ntle ka ho fetisisa e tla sebetsa hantle haeba e tsamaea le boikoetliso ba 'mele, boroko bo lekaneng le taolo ea khatello ea maikutlo.
Ho koala
Phepo e nepahetseng le bophelo bo botle ba pelo le methapo ea mali li amana haufi-ufi. Ka ho khetha mafura a nepahetseng, ho eketsa faeba, ho laola letsoai le tsoekere, le ho eketsa ho ja lijo tse felletseng joalo ka meroho, litholoana, tlhapi, linate le lijo-thollo tse felletseng, kotsi ea lefu la pelo e ka fokotseha haholo. Ntho ea bohlokoa ke ho tsitsa: liphetoho tse nyane, tse tsitsitseng li molemo ho feta liphetoho tse kholo, tse thata ho li boloka. Ka ho ja lijo tse phetseng hantle, ha re boloke lipelo tsa rona li le matla feela empa hape re tšehetsa matla a rona, boikoetliso le boleng ba bophelo ba nako e telele.
