1 - Fat e feletseng e molemo ho uena
Lijo tse nang le mafura li nkile ho otla ka nako e telele haholo. Liphuputso tsa morao-rao li fana ka leseli le hlakileng ka mafura a feletseng empa e se e le modemona ea neng a nahanne qalong. Ha mololi oa mecha oa phatlalatso o theohela "rap rap" ntho ea lijo ho na le lik'hamphani tse ngata tse itokiselitseng ho fana ka mocha oa mohlolo. Hangata tsena li boloka lihlahisoa tse fokolang ka mafura, tsoekere, letsoai esita le lik'halori.
Ho na le tlhaloso e tummeng ea mongoli Rory Freedman e reng "Nako le nako ha u bona mantsoe" ha a na mafura "kapa" mafura a tlaase, "nahana ka mantsoe a reng" lik'hemik'hale sh * t sefefo. " Sena se bontša haholo hore na mafura a feletseng ho molemo ho uena, empa hape ke habohlokoa ho hopola mafura a sa lokela ho etsa karolo ea 30 lekholong ea lijo tsa hau tsa letsatsi le letsatsi.
Re ka phefumoloha habonolo, re tlohela tšabo ea fatše 'me ra thabela tšebetso ea sebele ea ho fana ka limatlafatsi tsa rona le ho boloka' mele o omeletseng.
2 - Mafura a Fate ka Botlalo
Mafura a mafura a mafura e bile sehlooho sa lipatlisiso bakeng sa melemo ea bophelo bo botle. Maikutlo a thabisang a tsoang liphuputsong tse leshome le metso e robeli tsa ho hlahloba liphuputso a bontšitse " phepelo e feletseng ea lebese ha e tlatse meleng ea lefu la pelo kapa lefu ."
Lebese, chisi le yogurt li phahame ka holimo e le lihlopha tsa "phello e ka 'nang ea sireletsa kotsi ea lefu la pelo." Phuputso ea Luxembourg e ile ea hlahloba barupeluoa ba 1352 le ho bokella likolo tsa bophelo bo botle ba pelo (CHS). Barupeluoa ba ile ba bontša litekanyetso tse phahameng haholo ha ba ja lihlahisoa tsa lebese tse tletseng mafura ka makhetlo a 5 ka beke.
Lintho tse ling tse fumanoeng hantle li kenyeletsa ho boloka index e tloaelehileng ea 'mele (BMI) le ho khona ho khomarela mekhoa e metle ea ho ja . Journal of Scandinavia Journal of Primary Health Care e amana haholo le ho kenngoa ha mafura a lebese ho theosa le likotsi tsa boima bo tebileng. Lipatlisiso tse ling li ntse li tsoela pele ho hlapala ka thata sepakapakeng empa litaba tse kholo ho fihlela joale ke lebese le tletseng mafura li ntse li etsa hore 'mele o be le molemo!
3 - Butterre ea sebele
Feta botoro hobane mafura a feletseng a khutlile. Butter e 'nile ea shapuoa ka litsela tse ngata ho feta motho a le mong ea neng a qosoa ka phoso hore ha a na bophelo bo botle. Litlaleho tsa morao-rao tsa thuto li senola melemo ea bophelo bo botle e amanang le khoele e tletseng mafura a leholimo le theko ea bareki ea bareki e ntse e eketseha hape.
Butter feela e ba mohloli oa bohlokoa oa mafura a silafatsang. Haeba u thabela botoro bo nang le joang, e tla ba le vithamine K2 e nang le mafura a bontšitsoeng ho thusa ka metabolism ea khalsiamo le ho fokotsa kotsi ea lefu la pelo.
Liphuputso tse ngata tse laoloang ke lihlopha le lihlopha tse fetileng li fetile lilemo tse 21 li sa khone ho tšoaea botoro e le sesosa sa lefu la pelo la pelo (CHD) 'me "li bontšitse hore bohobe ba motsoako ha boa ka ba bolela esale pele ka ketsahalo ea CHD". Lipatlisiso li tsoela pele ho fumana melemo e mengata ea bophelo bo botle ho tloha ho botoro empa hape hopola hore mafura a ntse a le mafura. Thabela ka mokhoa o loketseng!
4 - Lijo tsa Mahe
Li-yolk tsa mahe li 'nile tsa ntšoa ka ntle' me tsa theoleloa fatše ka nako e telele ka ho lekaneng. Ka lehlohonolo saense e tletse selikalikoe se feletseng ka ho fana ka maikutlo a nepahetseng bakeng sa ho ja mahe a phetseng khahlanong le baemeli ba egg.
Thuto ea Lipid e hlakileng moo barupeluoa ba neng ba ja mahe a 3 ka libeke tse 12 ho ile ha fumanoa ka March 2015. Ho ea ka lipatlisiso, "ho sebelisoa hoa letsatsi le leng le le leng ho lebisa ho eketseha ho eketsehileng ha plasma HDL-cholesterol (HDL-C)". -density lipoprotein (HDL) ke k'holeseterole e ntle 'meleng oa rona. Re ikitlaelletsa ho boloka seo liemong tse phahameng ka phepo e nepahetseng le ho ikoetlisa.
Thuto ena e boetse e fana ka maikutlo a "yolk ea mahe" e leng mohloli o mongata oa li-phospholipids ("90%") o ikhethang le o fumanehang haholo ("90%)." Phospholipids e mpa e le mafura feela a mafura a metsoako 'meleng e bapalang karolo ea bohlokoa liseleng tsa rona.
Lipatlisiso tse bontšang hore ho ja mahe a phetseng hantle ho eketsa metabolism le liphetoho tse molemo ka ho hlahisa HDL. Litaba tse nepahetseng li fana ka lipatlisiso tse eketsehileng bakeng sa bopaki bo tiileng. Ho sa le joalo, ho qhaqha lehe le leng ho phalla eo ho bonahala eka ho matlafatsa ponahalo ea limatlafatsi.
5 - Steak
Etsa mollo oa grill mme u thabele sekepe sa lijo tsa motšehare. Nama e khubelu ke lengolo le leng le ngotsoeng lijo tseo ho nahanoang hore li amana le lefu la pelo (HD). Saense e ile ea bua kapele haholo mme mecha ea phatlalatso e ile ea phahamisa monyetla oa ho phatloha nama e khubelu e le sesosa sa HD.
American Journal of Clinical Nutrition e ba thusitse ka boitsebiso bo nepahetseng haholoanyane tabeng ea "Khomo ea Lijo ka Nako e Ntle ea Lefu." Ho hlakile hore nama eohle e khubelu e ne e lahleloa ka tlas'a bese ho e-na le ho nka nama ea likhomo e bolileng ho ithuta e le molemo.
Phuputso e khutšoanyane ka mefuta e sa tšoaneng e ne e khannoa banna le basali ba nang le boikokobetso bo phahameng ba lipoprotein (LDL), k'holeseterole e mpe meleng ea rona. Batho ba bang ba ne ba ja lijo tse fapaneng tse fapaneng (HAD: 33% mafura a mafura, mafura a mafura a 12% (SF), 17% ea protheine; DASH: 27% mafura kaofela, 6% SF, 18% ea protheine le khomo ea 28g; BOLD: Mafura a 28%, 6% SF, 19% ea protheine le phoofolo ea likhomo tse 113g le BOLD +: 28% mafura a feletseng, 6% SF, 27% ea protheine le phoofolo ea nama ea 153g) ka nako ea libeke tse 5 ka khefu ea beke pakeng tsa mong le e mong.
Ho ne ho fokotseha k'holeseterole eohle le LDL le lijo tsa DASH, BOLD le BOLD + ha li bapisoa le lijo tsa HAD tse bontšang lijo tse tlaase tse tlaase tse ka tlaase. Thuto e phethela mafura a phetseng hantle a likhomo tse nang le liphello tse ntle ho lefu la pelo 'me li kenyelletsoa ho ja lijo tse phetseng hantle.
Lisebelisoa:
Litlaleho tsa Nutrition tsa Hona joale, Lijo le Mafu a Motsoako: Tlhahlobo ea Lipatlisiso tsa Morao tjena, Beth H. Rice, 3/15/14
Lipatlisiso tse nang le phepo e nepahetseng, Lihlahisoa tse fokolang, Lijo tsa mafura tsa lijoana li amahanngoa hantle le bophelo bo botle ba 'mele: liphuputso tse tsoang ho ho shebella likotsi tsa meriana ea lichelete ho ithuta Luxembourg, Crichton GE et al., 4/12/14
Scandinavia Journal of Primary Heath Care, Phahameng ea mafura a mafura a amanang le botenya bo tebileng bo bobebe: ho ithuta sehlopha sa banna le lilemo tse 12 ho latela, Holmberg S et al., 6/13
Tsoelo-pele ea phepo e nepahetseng, Tšusumetso ea Sehlahisoa sa Lebese le Mafura a Lebese la Meriana ea Mafu Kotsing: Tlhahlobo ea Bopaki, Peter J. Huth et al., 5/4/12
Lipids, Mongoli oa Manuscript, Tlhahiso ea Mahe e Etsa Mokhoa oa HDL Lipid Composition le Ho eketsa Cholesterol-Ho Amohela Matla a Seramu ka Matšoao a Metabolism, Catherine J. Andersen et al., 3/15/13
The American Journal of Clinical Nutrition, Sekhomo sa Thuto ea Optimal Lean Diet: liphello ho lipids, lipoproteins le apolipoprotein, Michael A Roussell et al., 1/12