Ho kenya motsoako ona o ratoang ka tsela e nepahetseng
Ha u nahana ka lintlha tsa morao-rao tsa litaba tse mabapi le ho eketsa oli ea kokonate ho lijong tsa hau bakeng sa bophelo bo botle (ho na le tse ling tse ling), u ka 'na ua nahana hore palo e tloaelehileng ea oli ea kokonate United States e ne e tšoana le ea lebese kapa ea chisi. Ha e le hantle, lipalo li bonahala li sa bontše joalo.
Motsoako oa kokonate ho motho e mong le e mong United States o ka bang lik'hilograma tse 1,5 ka selemo (e akarelletsang oli le lihlahisoa tse ling tsohle).
Ka lehlakoreng le leng, ho sebelisoa ha chisi har'a Maamerika ke hoo e ka bang lik'hilograma tse 35 ka selemo-ka makhetlo a fetang 20 ho feta. Ntho e tsotehang haholo ke palo ea hore, ka 2014 United States, ho sebelisoa ha nama ea liphoofolo (tlhaho e khubelu, likhoho, shellfish le tlhapi) ho ne ho e-na le lik'hilograma tse 181 ho baahi bohle, kapa makhetlo a 100 ho feta kokonate. Ho feta moo, re ne re ja ligrone tse 239 tsa lebese (ntle le chisi) ka selemo ka selemo, kapa ka makhetlo a 150 kokonate e ikokobelitseng.
Ke Hobane'ng ha Oli ea Kokonate e Litaba?
Eo ke potso e ntle. Hype haholo-holo e bakoa ke tokomane e fanoeng ke Moeletsi oa Mopresidente oa American Heart Association e nang le sehlooho se reng "Lijo Tsa Mafura le Mafu a Motlakase."
Lekala la bafuputsi ba tsebahalang le ba hlomphuoang ba tsoang Harvard, Tufts, Northwestern, le liunivesithi tse ling ba ile ba botsoa hore ba hlahlobe lipatlisiso tsa khale le tsa morao-rao mabapi le kamano pakeng tsa lijo tse ntseng li phahame ka mafura a mangata, joaloka nama, botoro, chisi le lebese. lefu la pelo le kotsi.
Ka lebaka la lipapali tsa litaba, u ka 'na ua nahana hore bohle ba American Heart Association ba buile ka taba ea oli ea kokonate. Ha ho na letho le utloahalang mohloling oa litaba ka tlhahlobo e qaqileng e fanang ka hore ho fokotsa lijo tse nang le mafura a liphoofolo tse tletseng liphoofolo le ho li nkela ka limela tse thehiloeng limela, haholo-holo ha ho amana le ho khetha oli ea meroho ho feta botoro kapa bohloa, e ne e le khothatso ea bohlokoa ka ho fetisisa .
Mecha ea litaba e ne e bonahala e le serapeng se le seng se reng, "hobane oli ea kokonate e eketsa LDL cholesterol, sesosa sa CVD, 'me ha e na liphello tse ntle tse tsebahalang, re eletsa khahlanong le tšebeliso ea oli ea kokonate."
Eo e ne e le mantsoe a 25 feela le litemana tse 'nè tsa saense tse tsoang ka mantsoe a likete, maqephe a 25, le litemana tse ka bang 200 tse kenyelletsong.
Cuckoo bakeng sa Oli ea Kokonate
Ka maikutlo a ka, baeletsi ba AHA ba ne ba ikarabella ho totobatsa menyetla ea bophelo bo botle ba ho eketsa oli ea kokonate ho lijong. Motsoako o 'nile oa khothatsoa ke baeletsi ba bangata ba phetseng hantle' meleng le ba nang le phepo e nepahetseng 'me ba fumana sebaka sa lijo tsa batho ba bangata tseo e seng tsa bohlokoa. Leha ho le joalo, mohlomong u se ke ua ja oli eohle ea kokonate e qalang.
Ho totobatsa sena ho nka khato ea tlhokomelo ea lisebelisuoa tsena ho tloha ho seo u lokelang ho tsepamisa maikutlo ho sona ho ntlafatsa mathata ao u tla lula u le boloetse ba lefu la pelo. Mona ho na le litlhaloso le liqeto tse tsoang ho AHA pampiri eo u ka 'nang ua e-s'o e utloe tlalehong ea hau ea litaba tsa shoalane-tlhahisoleseding e bohlokoa ho feta lihlooho tse mabapi le kokonate oli.
Cheese Ha e ikhethang: Moeletsi oa Mopresidente o ile a hlahlojoa karolo ea chisi, lijo tse phahameng mafura a tletseng liphoofolo.
Ho 'nile ha boleloa hore, kaha cheese e belisoa pele e ja, e ka' na ea se ke ea ama kotsi ea lefu la pelo joaloka lihlahisoa tse ling tse sa hlahisoang ka lebese. Qeto ea bafuputsi? Ha ho na data ea ho tšehetsa sena.
E ka ba bohlale ho fokotsa kapa ho tlosa lebese le tletseng mafura ka ho feletseng e le leano la ho fokotsa lijo tsa hau tsa mafura a liphoofolo. Ho na le lihlahisoa tse ngata tse monate tse entsoeng ka chisi, tse ling tse ntle haholo le tse etsisang Brie, Camembert, le lintho tse ling tse ratehang, tse entsoeng ka linate le lipeo tse fumanehang mabenkeleng le ho marang-rang.
Sheba Tlhaloso ea Hao ea Mafura a Matla le Lihlahisoa Tse Nonneng: Le hoja mohlomong u sa tsebe ho bua ho tsoa lihloohong, bangoli ba ne ba e-na le maikutlo a ratang ho fokotsa kapa ho nkela lintho tsena fatše ho fokotsa ho ja ha mafura a mafura a liphoofolo.
Polelo e matla ka ho fetisisa eo ba e kenyelitseng e ne e lebisitse tlhokomelo boitekong ba lilemong tsa bo-1970 Finland tse ikemiselitseng ho sebetsana le ho hlaseloa ha pelo ka ho fetisisa lefatšeng la Bophirimela:
"Mosebetsi o atlehileng oa bophelo bo botle naheng ka bophara ho fokotsa lebelo le phahameng la lefu la pelo la CHD, le qalileng ka 1972, le ne le e-na le sepheo se seholo ho fokotsa ho ja ha mafura a mangata. Morero ona o ile oa fokotsa ho ja lebese le mafura a mafura, a theolelang serum cholesterol ka karolo ea 13 lekholong ho banna le karolo ea 18 lekholong ho basali. Ka 1992, litekanyetso tsa lefu la CHD li fokotsehile ka karolo ea 55 lekholong ho banna le karolo ea 68 lekholong ho basali. "
Ena ke molaetsa oa bohlokoa bakeng sa bophelo bo botle ba hau. Kotsi ea nako e telele ea lefu la pelo le lefu la pelo le kotsing ea ho bolaoa ke botoro le lebese le mafura a mangata bakeng sa mefuta e meng e tlaase kapa e sa lefelloeng ea mafura a mangata a liphoofolo, joaloka lebese la almonde le oli ea meroho e jalang, e thabisa pelo ea hau le bophelo bo botle.
U se ke Ua Lebala ka Meat
Lijo tsa nama ha lia ka tsa tšohloa ka ho hlaka ka ho hlaka ka AHA Consulting. Joalokaha u ka 'na ua hlokomela, liphoofolo tsa liphoofolo, tse bofubelu le tse tšoeu, ebang li sebetsoa ebile ha li sebetsane le tsona, li na le mafura a mangata a mangata. Ha e le hantle, mehloli e mene e ka holimo ea 10 ea mafura a tletseng lijong ke nama, haholo-holo ea bakon le ea kana. Haeba u batla ho fetola lijo tsa hau ho phetseng hantle, ho fokotsa kapa ho felisa nama ho molemo.
Re tseba likarolo tsa bohlokoa tsa phepo e nepahetseng ea batho, 'me li hlalositsoe ke Harvard School of Health Public Initiative, le ba bang. Ke habohlokoa ho ela hloko lihlooho tse ka tšeptjoang, empa etsa bonnete ba hore u li behile moelelong 'me u tsepamise likelello tsa tsona ho tse bohlokoa ka ho fetisisa ha ho tluoa tabeng ea ho boloka bophelo bo botle ba hau.
Leka ho ja nama e nyenyane, botoro le chisi, mme u fumane li nkeloa sebaka joaloka linaoa, oli ea limela e jala mafura a li-trans, le li-cheeses tse nang le linate. Eketsa litholoana le meroho e mengata ho lijo tsohle le ho ja lijo. 'Me haeba u batla ho sebelisa oli ea kokonate ka smoothie ea hao' me u se na boloetse ba pelo le lefu la tsoekere, sebelisa pinch (eseng pounds).