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Home > Resources > Lintlafatso tsa Litaba > Nete ​​ea Batho > Phepo ea Lehe: Ho hlakola 'nete ka mahe le k'holeseterole
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Phepo ea Lehe: Ho hlakola 'nete ka mahe le k'holeseterole

Ka nalane, mahe ba bile le botumo bo bobe ha e tluoa ho k'holeseterole. Leha ho le joalo, lipatlisiso tsa morao-rao tsa mahlale li senotse hore k'holeseterole e tsoang lijong tsa rona e na le a tšusumetso e fokolang bophelong ba pelo. Leha ho le joalo, ba bangata ba ntse ba lumela hore lijo tse ling, joalo ka mahe, li ka ama maemo a rona a k'holeseterole hampe 'me tsa beha bophelo ba rona kotsing. Empa na re hlile utloisisa hore na cholesterol ke eng? Hona na mahe a hlile a eketsa kotsi ea rona ea ho tšoaroa ke lefu la pelo? Ke nako ea ho qhekella tšōmo ena le ho hlakisa 'nete ka mahe le k'holeseterole.

 

"K'holeseterole" ke eng?

Cholesterol ke mofuta oa lipid - ntho ea boka e etsang karolo ea bohlokoa ea lisele tsa hau, ho thusa mmele wa hao ho sebetsa hantle1.

Ngaka Mickey Rubin PHD, setho sa International Egg Nutrition Centre's (IENC) Sehlopha sa Litsebi tsa phepo e nepahetseng sa Global Egg le Motsamaisi oa Phethahatso oa Setsi sa Phepo ea Mahe (ENC) naheng ea USA o ntse a atolosa: “Cholesterol ke karolo ea bohlokoa ea lisele, e bohlokoa bakeng sa tlhahiso ea lihomone tse kang estrogen le testosterone2, le bohlokoa bakeng sa ho sila lijo3. "

Cholesterol e tsoa mehloling e 'meli; bongata bo hlahisoa ka har’a ’mele (k’holeseterole e maling), ’me karolo e nyenyane e fumanoa ka tse ling tsa lijo tseo re li jang ( cholesterol ea lijong)1,4.

 

Hobaneng ha cholesterol e le mpe?

Le hoja k’holeseterole e le ea bohlokoa bakeng sa tšebetso ea ’mele, ho ba le e ngata haholo maling ho ka eketsa kotsi ea lefu la pelo. K'holeseterole e phahameng ea mali maemo a ka lebisa ho bokelleng ha mafura methapong ea mali, e ka qetellang e robehile 'me ea etsa maqeba a ka bakang tlhaselo ea pelo kapa stroke1.

Leha ho le joalo, ha se cholesterol eohle e hlileng e leng mpe. Ho na le mefuta e 'meli; k'holeseterole ea low-density lipoprotein (LDL) le high-density lipoprotein (HDL) cholesterol. LDL k'holeseterole (ho seng joalo e tsejoa e le Cholesterol e 'mpe') e amahanngoa le kotsi e eketsehileng ea lefu la pelo5.

Lipatlisiso li bontša hore k'holeseterole e tsoang lijong tseo u li jang e na le tšusumetso e fokolang ka LDL ('bad') boemo ba k'holeseterole6. Lebaka ke hobane mmele o laola ka tlhaho tekanyo ea k’holeseterole e potolohang maling, kahoo ha u ja k’holeseterole e ngata ho tsoa lijong, ’mele oa hao o hlahisa k’holeseterole e fokolang ho lefella. Haele hantle, k'holeseterole ea HDL ('e ntle') e thusa ho u sireletsa lefung la pelo ka ho tlosa k'holeseterole e feteletseng ho tloha methapong ea hao le ho e khutlisetsa sebeteng7.

Ngaka Rubin ea hlalosa: “Karabelo ea motho ka mong mabapi le k’holeseterole lijong e fapana haholo, empa esita le ho batho ba ‘arabelang’ k’holeseterole e jeoang, ho na le keketseho ea k’holeseterole ea HDL (’e ntle’) hammoho le keketseho ea LDL (’bad’) cholesterol. Karolelano e hlahisoang ea HDL ho LDL ha e fetohe, e leng tekolo ya bohlokwa bakeng sa ho lekola kotsi8. "

 

Ho qhetsola tshomo ya lehe

Lehe le le leng le leholo le na le hoo e ka bang 185mg ea cholesterol9, eo hangata e fumanoang ka hare ho yolk. Ka lilemo tse ngata, li-yolks tsa mahe li 'nile tsa nkoa e le tse mpe bakeng sa bophelo bo botle ba pelo, ka lebaka la lijo tse ngata tsa k'holeseterole eo li nang le eona. Empa kaha k’holeseterole e jeoang e na le tšusumetso e fokolang ho k’holeseterole e maling ho batho ba bangata, tšōmo ena e ka qetella e phatlohile!

Lipatlisiso tsa morao-rao li tiisa hore ho ja mahe e le karolo ea lijo tse phetseng hantle ha e na phello e kholo ho cholesterol ea mali, ka hona ha e eketse kotsi ea lefu la pelo ho batho ba bangata10-13.

Haele hantle, baemeli ba bophelo bo botle ba pelo lefats'eng lohle ba fetotse likhothaletso tsa bona tsa ho jeoa ha mahe molemong oa bophelo bo botle. Mohlala, National Heart Foundation ea Australia ha e sa khothaletsa palo ea mahe a Maaustralia a phetseng hantle a ka jang, mme e eletsa hore bakuli ba lefu la tsoekere la mofuta oa 2 ba ka ja mahe a 7 ka beke.14.

Ka ho tšoanang, American Heart Association e khothalletsa batho ba phelang hantle ba ka kenyelletsa lehe lohle ka letsatsi ka mekhoa e metle ea lijo, 'me mahe a ka bang peli ka letsatsi a khothaletsoa bakeng sa batho ba baholo ba tsofetseng6.

Ho feta moo, litataiso tsa morao-rao tsa lijo tse entsoeng ke mekhatlo e etellang pele ea bophelo bo botle ea Canada ho kenyelletsa le Canadian Cardiovascular Society, Heart and Stroke Foundation le Diabetes Canada ha li fane ka moeli ho cholesterol ea lijo bakeng sa batho ba baholo ba phetseng hantle.15-17.

 

Ha e le hantle molato ke ofe?

Haeba ho fokotsa ho ja lehe ha se tharollo, ke eng? 'Nete ke hore, mafura a mangata a na le tšusumetso e kholo ka boemo ba k'holeseterole maling ho feta k'holeseterole ea lijo. Kahoo, ha se mahe ka booona, empa seo u se jang le ’ona seo u lokelang ho se ela hloko!

"Ho ja mafura a mangata ho amana le ho eketseha ha k'holeseterole maling, 'me le hoja mahe a se na mafura a mangata, ho bohlokoa ho khetha lijo tse phetseng hantle tseo u ka li jang le mahe,” ho hlalosa Ngaka Rubin.

Mahe a lokela ho jeoa e le karolo ea lijo tse fapa-fapaneng hammoho le lijo tse molemo bakeng sa bophelo bo botle ba pelo, tse kang tlhapi, litholoana, meroho, lijo-thollo, lijo tsa lebese, linate le linaoa.1,18.

Ngaka Rubin oa eketsa: “U ka boela ua ntlafatsa boemo ba k’holeseterole maling ka ho fetola a mefuta e fapaneng ya maemo a bophelo. E kgothaletswa ho etsa mofuta o itseng oa ho ikoetlisa letsatsi le leng le le leng, u se ke ua tsuba kapa ua sebelisa lihlahisoa tsa koae, bua khafetsa le mofani oa tlhokomelo ea bophelo, 'me u etse litokisetso tsa tlhahlobo ea kamehla ea k'holeseterole.

 

Re e phatlohile!

Kaha k’holeseterole eo u e jang lijong ha e amane le k’holeseterole e maling ho batho ba bangata ba phelang hantle, mahe ha a sa nkoa e le kotsi ha ho tluoa tabeng ea lefu la pelo, ha e jeoa joalo ka karolo ea phepo e nepahetseng.

Ho sa tsotellehe hore na u latela lijo tsa Mediterranean, flexitarian, lacto-ovo ea meroho, limela, kapa lijo tse tlaase tsa carb, mahe ke tlatsetso e phethahetseng kaha li fana ka liprotheine tsa boleng bo holimo le limatlafatsi tse ikhethang," Dr Rubin o akaretsa.

 

References

1 Mahe a Australia

2 Setsi sa Bongaka (2005)

3 Litsi tsa Taolo le Thibelo Mafu

4 Blesso CN, Fernandez ML (2018)

5 American Heart Association

6 Carson JAS, et al (2019)

7 Fumana Cracking

8 Fernandez ML, Webb D (2008)

9 Setsi sa Phepo ea Lehe

10 Alexander DD, et al (2016)

11 Key TJ, le ba bang (2019)

12 Dehghan M, et al (2020)

13 BMJ (2020)

14 National Heart Foundation ea Australia

15 Mokhatlo oa Canadian Cardiovascular Society

16 Pelo le Stroke Foundation ea Canada

17 Lefu la tsoekere Canada

18 USDA

Khothalletsa matla a lehe!

Ho o thusa ho hodisa matla a phepo ya lehe, IEC e hlahisitse thipa ya disebediswa tsa indasteri e ka jarollwang, ho kenyeletswa le melaetsa ya bohlokwa, mehlala e mengata ya mehala ya metjha ya setjhaba, le ditshwantsho tse tsamaellanang tsa Instagram, Twitter le Facebook.

Khoasolla lisebelisoa tsa indasteri (Senyesemane)

 

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Mabapi le Ngaka Mickey Rubin

Mickey Rubin, PhD, ke setho sa International Egg Nutrition Centre's (IENC) Sehlopha sa Litsebi tsa phepo e nepahetseng sa Global Egg le Motsamaisi e Moholo oa Setsi sa Phepo ea Mahe (ENC) United States. O chesehela mahlale a phepo e nepahetseng le hore na lijo tseo re li jang li ama bophelo ba rona joang. Ngaka Rubin o qalile mosebetsi oa hae indastering ea lijo Kraft Foods moo a sebelitseng e le Setsebi sa Phepo e Phahameng. Eaba o sebeletsa e le Principal Scientist at Provident Clinical Research. Haufinyane tjena, Dr Rubin o qetile lilemo tse 8 e le Motlatsi oa Motlatsi oa Lipatlisiso tsa Phepo ho Lekhotla la Naha la Dairy.

 

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