Tlhaloso ea Phatlalatso e feletseng ea Fat
Na u lumela hore lebese le tletseng mafura ha le phoofolo 'me le etsa hore u be mafura? Sena se bakoa ke lilemo tse ngata tsa lipatlisiso tsa lebese le litlaleho tse sa nepahaleng tsa litaba tse susumetsang likelello tsa bareki. Batho ba bangata ba ntse ba belaella lihlahisoa tsa lebese mme ba lumela hore li li ja li na le liphello tse mpe tsa bophelo bo botle.
Na u ka inahanela bophelo bo se nang cheese ea sebele, ea yogurt, kapa ea lebese? Re 'nile ra tšoaetsoa kelello ho lumela hore mefuta ena ea lijo tsa lebese e tletseng mafura e tlatsetsa ho matlafatsa boima le botenya. Liphetolelo tse fokolang tse mafura le tse seng mafura le tse ling tse khethollang tse kang soya, raese le lebese la almonde li nkile sebaka sa ketso ea sebele. Na likhetho tsena li molemo ho feta tsohle?
Ho ea ka lipatlisiso tsa morao-rao, ho ja lebese le feletseng la mafura ho ka 'na ha u boloka u le mosesaane . Ha e le hantle, se ntseng se boleloa hona joale ke hore batho ba jang lihlahisoa tsa lebese tse tlaase haholo ba ka 'na ba e-ba boima ho feta batho ba jang lebese la mafura a feletseng. Ts'ebetso ena ea phetoho ea lebese e boetse e tsejoa e le mafura a feletseng a lebese.
Hantle-ntle Fate e Tloaelehileng ea Lebese ke Eng?
Mafura a mafura a phehollang ka lebese a fana ka maikutlo a hore haeba o khetha lihlahisoa tsa lebese tse tlaase, o ka ba o feteletseng le o sa pheleng ha o bapisoa le ba jang liphetoho tse mafura. Ho tsieleha ho bakile pherekano e kholo ka ho ja lihlahisoa tsa lebese. Ho utloahala joang ho ja lebese le tlaase le mafura ka sepheo sa ho lula u itšetlehile , ha ho na le monyetla oa hore u se ke ua phela hantle?
E le ho etsa lihlahisoa tsa lebese tse fokolang fatše hantle, mafura a nkeloe sebaka ke tsoekere le lisebelisoa tse ling. U ka nahana hore yogurt ea fatše e na le bophelo bo botle, empa seo u se etsang ke ho eketsa palo ea tsoekere ha u ja. Ho ja tsoekere e ngata haholo ho amana le boima ba 'mele, botenya, le mafu a mang a sa foleng a kang lefu la pelo le pelo.
Ho ea ka Dr. Kevin Campbell, setho sa boiphelisi se tiisitsoeng sebopeho sa meriana le setsebi se hlokomelehileng sa pelo, ha mafura a fokotsehile ha a ja, batho ba eketsa ho ja ha bona ka lik'habohaedreite le tsoekere. Ho sebelisa tsoekere e ngata haholo le lik'habohaedreite tse hloekisitsoeng ke matla a susumetsang bongata ba mathata a bophelo ba sechaba sa rona, "o re Campbell.
Ke Hobane'ng ha re Lumela Hore Bohobe bo Feletse ka Nako e Feletseng ke Bobebe?
Tumelo ea hore lebese le tletseng mafura ka ho feletseng le le mpe ho uena ho tsoa ho lipatlisiso tse mashome le makholo a mangata a bontšang hore mafura a mangata a phahamisa li-cholesterol. Ho ea ka Caroline Passerrello, MS, RDN, LDN, Motlatsi oa Academy of Nutrition le Dietetics, Merero ea lijo tsa 2010-2015 ea Maamerika e khothalletsa ho fokotsa mafura a mangata ho <10 lekholong ea lik'hilojule tse lekaneng ho ntlafatsa melemo ea bophelo bo botle.
Hobane lebese le tletseng mafura a mangata le phahame ka mafura a mangata, e oele kahare ea lijo tse fokolang. Litlhahiso tsena li ka hloka liphetoho ho itšetlehile ka maikutlo a hlalositsoeng ka bopaki bo hlakileng ba bongaka.
Ke Eng Seo ke Lokelang ho se Lumela ka Peō e Tloaelehileng ea Mafura?
Ho latela mookameli oa tsa bongaka oa British Heart Foundation, lijo tse nang le mafura a mangata li eketsa LDL ea hau ea cholesterol (k'holeseterole e mpe maling a hau), eu beha kotsing bakeng sa tlhaselo ea pelo kapa ea stroke. Hona ho ka 'na ha se ke ha phethahala ka ho feletseng, kapa ka bonyane polelo e kenyelletsoeng, haholo-holo ho fana ka lithuto tsa morao-rao ka melemo ea bophelo bo botle ba mafura a lebese.
Setsebi sa phepo ea lijo, Caroline Passerrello, o re ho na le lipatlisiso tsa morao-rao le tse hlahang tse bontšang ho noa lebese le tletseng mafura li ka 'na tsa thusa ka ho laola boima ba' mele. Liphuputso tse ling tsa bongaka li fana ka tlhahiso ea lebese la mafura ha le eketsa kotsi ea lefu la pelo kapa lefu la tsoekere.
Patlisiso ea morao-rao e boetse e bolela hore ha ho mafura a mangata a tletseng hohle a bōpehileng a lekana Ka mohlala, phuputso e 'ngoe e ile ea hlahloba mafura a mangata ka mohloli oa lijo o bapisa nama e khubelu le lebese. Liphello li bontšitse hore mafura a mangata a nang le mafura a mangata a eketsa kotsi ea lefu la pelo ha mafura a mangata a tsoang lebese a fokotsa kotsi.
Ho bonahala lihlahisoa tse tletseng ka lebese kapa botoro li eketsa LDL cholesterol (k'holeseterole e mpe) empa li boetse li eketsa k'holeseterole ea HDL (cholesterol e ntle). Ho totobetse hore phapang pakeng tsa LDL le HDL ea k'holeseterole e siea k'holeseterole eohle ho HDL ea cholesterol e sa fetoheng, kapa e fokotseha hanyenyane.
Linnete tse ntle tsa mahe le limela
Lihlahisoa tsa lebese li 'nile tsa e-ba le phepo e nepahetseng bakeng sa lilemo tse likete,' me e 'ngoe ea litlhahiso tse nepahetseng tsa phepo e nepahetseng linaheng tse ngata. Ke mohloli o ruileng oa limatlafatsi tse akarelletsang khalsiamo, protheine, potasiamo le phosphorus.
Lijo tsa mafura li fana ka karolo ea 52-65 lekholong ea lijo tsa hau tsa letsatsi le letsatsi tsa khalsiamo le karolo ea 20-28 lekholong ea protheine ea hau e hlokahalang. Sena ke sa bohlokoa haholo bakeng sa bophelo bo botle ba 'mele le mesifa ea kholo. Na ho molemo ho fumana limatlafatsi tsena ho ja lebese la mafura ka botlalo ho bapisoa le likhetho tsa lebese tse tlaase?
Ke hobane'ng ha ho ja lijo tse feletseng ho molemo?
Ho ja lebese le feletseng la mafura ho bontšoa ho fana ka limatlafatsi tse hlokahalang ho fumana lijong tse fokolang mafura kapa tsa lebese. Lijo tsa mafura li na le limatlafatsi tse ngata ebile ha li na tsoekere e lekaneng ha li bapisoa le liphetoho tse tlaase tsa mafura. Hopola, ho ja tsoekere haholo ho bontšoa ho kenya letsoho ho matlafatsa boima, botenya, le mathata a mang a bophelo bo botle.
Ho ea ka lipatlisiso, mofuta oa fatty acids acids (SFA) o fumanoang lijong tsa lebese e ka 'na ea fana ka tšireletso khahlanong le lefu la pelo. Hape ho bonahala mafura a lebese a fokotsa kotsi ea ts'oaetso ea 'mele le botenya. Matšoao a metsolic ke sehlopha sa likotsi tse kotsing tse kenyelletsang k'holeseterole e phahameng, khatello e phahameng ea mali, tsoekere e phahameng ea mali, le ho ba boima ba 'mele bo ka eketsang kotsi ea lefu la pelo le lefu la tsoekere.
Ho ja lebese le feletseng la mafura ho bontšoa ho fana ka melemo e mengata ea bophelo bo botle ho akarelletsa le ho lahleheloa ke boima. Caroline Passerrello, MS, RDN, LDN, e fana ka tlhahiso ea ho ja lebese la mafura ka ho feletseng ka mokhoa o leka-lekaneng oa lijo ka nako e ka 'na ea fana ka keketseho ea satiety. Sena se ka lebisa tlhokomelo e kholo ea botlalo le kakaretso e ka tlaase ho khalori, ho bolela Passerrello.
Phuputso e 'ngoe e bontšitse hore lebese le mafura a feletseng le na le limatlafatsi tse molemo le likarolo tse ling bakeng sa bophelo bo ntlafetseng. Ka mohlala, liprotheine tsa lebese li bontšoa hore li na le lik'hemik'hale tse thibelang lisele tse mafura. Tsela ena e thibelang ho thibela botenya le khatello e phahameng ea mali.
Bopaki bo Bocha ba Likoloto tsa Khale
Liphuputso tsa morao-rao li fane ka leseli le hlakileng mabapi le mafura a mafura a mafura a feletseng. Bopaki ba morao-rao ha bo tšehetse taba ea hore mafura a lebese a tlisa botenya, mafu a metsoako kapa mathata a pelo.
Phuputso e 'ngoe e phatlalalitsoeng ho European Journal of Nutrition e ile ea hlahloba kamano pakeng tsa ho sebelisoa ha lebese le mafura le ho nona haholo, lefu la pelo le lefu la metabolism. Liphello li bontšitse hore lintlha tse 11 ho tse 16 tse hlahlojoang li sa lumellane le khopolo ea hore mafura a lebese a etsa hore u be mafura. Ha e le hantle, boholo ba liphuputso tsa lipatlisiso bo bontšitse phapang e fapaneng kapa e sa kopaneng le mafura a lebese le mafura a 'mele a eketsehileng. Liphuputso li boetse li bontšitse hore lebese la mafura a mafura a mangata ha ho na phepo e nepahetseng ha e tlatse meleng ea pelo kapa methapo.
Phuputso e kholo ea lihlopha ho kenyeletsa ba fetang 15 000 ba ntseng ba batlisisa mokhatlo oa ho ja lihlahisoa tsa lebese le lefu la methapo. Liphuputso tsa phuputso ena li bontša hore lijo tse ngata tsa lebese, haholo-holo lihlahisoa tsa lebese, li ka fokotsa kotsi ea lefu la metabolic lilemong tsa batho ba baholo le ba baholo.
Tlhahlobo e pharaletseng ea lipatlisiso tse ngata tsa taolo ea lipatlisiso li ile tsa hlahloba phello ea lijo tsa lebese le mafura a lebese ka mafu a pelo le a metabolism. Liphello li bontšitse hore ha ho na kotsi e hlakileng ea bophelo ea ho ja lihlahisoa tsa lebese tse phahameng. Lintlha tsa bohlokoa tse latelang li ile tsa hatisoa:
- Lintlha ha li tšehetse lihlahisoa tsa lebese tse phahameng tse nang le tšusumetso e mpe ea mali lipids tsa mali le lefu la metabolism kapa lefu la pelo.
- Lintlha li bontša hore fatše mafura a acids (SFA) a lihlahisoa tsa lebese a kenyeletsang lebese, chisi kapa yogurt a thusa k'holeseterole e fokolang. Ho kopanngoa ha li-peydite tsa mafura tse nang le li-peptide, liminerale le mafura a lihlahisoa tsa lebese ho boleloa hore li kenya letsoho tšebetsong ena ea ho theola k'holeseterole.
- Le hoja ho hlokahala lipatlisiso tse eketsehileng mabapi le hore na ho noa joala ho ama ho ruruha joang, boitsebiso bo tsoang lipatlisisong tse 'maloa bo bontša hore lebese la mafura a mangata ha le na phello ea ho ruruha ha maemo a tlase.
- Ho sebelisoa lihlahisoa tsa lebese ha ho na tšusumetso ea insulin ho hanyetsa le ho tšeloa ha glucose nako e khutšoanyane, empa e ka ba molemo nakong e telele. Patlisiso e eketsehileng ea hlokahala.
- Liphuputso tse ling li hlokahalang mabapi le hore na ho noa joala ho ama khatello ea mali joang le ho sebetsa ha mesifa.
Libaka tse Hloahloa tsa Lijo tsa Mafura
Ho na le bopaki bo lekaneng ba ho fana ka maikutlo a hore ho ja lebese la fatše ho ka u thusa ho u boloka u phela hantle. Ho ja lijo tsa lebese ho boetse ho thusa ho boloka masapo a matla le ho tšehetsa mesifa ea ho hōla . Joalo le moralo ofe kapa ofe oa phepo, ho ja boholo ba karolo ea lijo leha e le efe ke habohlokoa bakeng sa bophelo bo botle ba bophelo bo botle. Hape ho kgothaletswa ho reka dijo tsa lebese tsa manyolo ho qoba li-hormone tse eketsehileng le lithibela-mafu. Li latelang ke mehloli e mengata ea mafura a mafura haholo:
- Yolurt ea Lebese Lehle - e monate ho feta liphetoho tse seng mafura, yogurt e feletseng ea lebese ke mohloli o ruileng oa calcium le protheine. E mong le e mong ea 8 oz. ho sebeletsa ho na le lik'halori tse ka bang 140, ligrama tse 8 tsa protheine, ligrama tse 11 tsa lik'habohaedreite, ligrama tse 8 tsa mafura le 275 mg ya khalsiamo.
- Lebese le leng le le leng - limatlafatsi tse nang le limatlafatsi tse nang le litlolo le mekhoa e metle, lebese lohle le noa joala e tlaase le melemo e mengata ea bophelo bo botle. E mong le e mong ea 8 oz. ho sebeletsa ho na le lik'hilojule tse 149, ligrama tse 8 tsa protheine, ligrama tse 11 tsa lik'habohaedreite, 8 dikgerama tsa mafura le 275 mg. khalsiamo.
- Lijo tse tletseng ka ho feletseng (ho akarelletsa le chate ea cottage) - lijo tsa lebese tse entsoeng ka lebese le tse fumanehang ka mebala e mengata, litlolo le litlolo. Ho senyeha ha limatlafatsi tsa chisi ho fapane haholo ebile ho itšetlehile ka mofuta oa chisi. Mofuta o mong le o mong oa 1 oz ho sebeletsa cheddar chisi o na le lik'hilojule tse 114, ligrama tse 7 tsa protheine, .4 dikgerama, ligrama tse 9,4 tsa mafura, le 202 mg ya khalsiamo. Sebaka se seng le se seng sa lik'hilograma tse 12 tsa kotteng se na le lik'hilojule tse 220, ligrama tse 25 tsa protheine, ligrama tse 7 tsa lik'habohaedreite, ligrama tse 9,7 tsa mafura, le 187 mg ea khalsiamo.
- Butter - sehlahisoa sa lebese se nang le karolo ea 80 lekholong ea butterfat. E 'ngoe le e' ngoe ea tbsp e sebeletsa e na le lik'hilojule tse 102, .1 dikgerama tsa protheine, 0 dikgerama tsa lik'habohaedreite le ligrama tse 12 tsa mafura. Le hoja e se mohloli o motle oa khalsiamo, botoro ea 'nete e na le mafura a mafura a likete tse bontšitsoeng ho fokotsa ho ruruha ha tsamaiso ea lijo. Butter e boetse e na le livithamine le liminerale tsa bohlokoa.
Boitsebiso bo thusang le thepa
Caroline Passerrello MS, RDN, LDN, e khothalletsa ho ela hloko lik'hilojule ka kakaretso le mafura a mangata, ho kenyelletsoa mafura a mangata ha a fetola lebese le tletseng mafura. Sekolo sa thuto ea phepo e nepahetseng le dietetics li na le kamano e tobileng ea ho fumana le ho buisana le setsebi sa phepo e nepahetseng ea lijo tsa lefutso sebakeng sa heno bakeng sa moralo oa lijo ka bomong.
> Mehloli:
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> Rozenberg S et al. Liphello tsa Lihlahisoa tsa Lebese Tlhabeliso ea Bophelo: Melemo le Litumelo-A Commentary ho Belgian Bone Club le Europe Society for Clinical and Economic Aspects of Osteoporosis, Osteoarthritis le Musculoskeletal Diseases. International Tissue International . 2016
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