Batho ba fetohela lijong tsa "semela" ka mabaka a mangata - ho theola boima ba 'mele, ho ikutloa ba le matla haholoanyane, ho fokotsa kotsi ea lefu la pelo le methapo, ho fokotsa meriana eo ba e hlokang ... Ho na le mabaka a mangata a maholo! Ho u khothatsa le ho feta, mona ke melemo ea tlatsetso ea lijo tse thehiloeng ho semela. 'Me haeba u etsa qeto ea ho ja liphoofolo tse fokolang, joale khoasolla sesebelisoa sa ka sa selefouno ka diresepe bakeng sa lijana tsa litlama - tse monate le tse bonolo, ho ithusa.
- E fokotsa ho ruruha 'meleng
Haeba u ja nama, chisi le lijo tse entsoeng ka bongata bo boholo, ho ruruha ha ’mele oa hao ho ka ’na ha phahama. Ho ruruha ha nako e khutšoanyane (ka mohlala, ka mor'a kotsi) ho tloaelehile ebile hoa hlokahala, empa ho ruruha ho nkang likhoeli kapa lilemo ha hoa tloaeleha. Ho ruruha ho sa foleng ho amahanngoa le nts'etsopele ea atherosclerosis, lefu la pelo, stroke, lefu la tsoekere, mafu a autoimmune le tse ling. Ka mohlala, ho na le bopaki ba hore nama e khubelu e eketsa ho ruruha 'me e ka baka kankere. U ka bala ka kotsi ea ho ruruha ho sa foleng le hore na ke lijo life tse e bakang mona.
Lijo tse thehiloeng limela li na le phello ea tlhaho e khahlanong le ho ruruha hobane e na le fiber e ngata, li-antioxidants, le li-phytonutrients tse ling. Leha ho le joalo, e na le lintho tse fokolang haholo tse bakang ho ruruha tse kang mafura a mangata le li-endotoxins (chefo e tsoang baktheria 'me hangata e fumanoa lihlahisoa tsa liphoofolo). Liphuputso li bontšitse hore protheine ea C-reactive (CRP), e leng pontšo ea ho ruruha 'meleng, e fokotsehile haholo ho batho ba jang lijo tse thehiloeng limela.
- Boemo ba k'holeseterole maling bo theoha haholo
K'holeseterole e phahameng ea mali ke karolo e ka sehloohong e tlatsetsang lefung la pelo le methapo ea mali, e leng lipolao tse peli tse ka sehloohong linaheng tsa Bophirimela. Mafura a khotše, a fumanoang haholo-holo nama, likhoho, chisi le lihlahisoa tse ling tsa liphoofolo, ke e ’ngoe ea lisosa tse ka sehloohong tsa k’holeseterole e ngata maling. Liphuputso li tiisa hore ha u fetohela lijong tse thehiloeng limela, boemo ba k'holeseterole maling bo theoha ka 35%. Maemong a mangata, ho fokotseha hona ho bapisoa le liphello tsa phekolo ea meriana - empa ntle le litla-morao tse ngata tse amanang le tsona!
- E tšehetsa limela tse phetseng hantle tsa mala
Libilione tsa likokoana-hloko li lula 'meleng ea rona, tseo kakaretso ea tsona e bitsoang microbiome (microbiota kapa limela tsa mala a 'mele). Bo-rasaense ba ntseng ba eketseha ba hlokomela hore likokoana-hloko tsena li bohlokoa bophelong ba rona ka kakaretso: ha li re thuse feela ho sila lijo, empa li boetse li hlahisa limatlafatsi tse hlokahalang, li koetlisa tsamaiso ea 'mele ea ho itšireletsa mafung, ho fetola liphatsa tsa lefutso le ho tima, ho boloka lisele tsa mala li phetse hantle,' me li thusa ho sireletsa. rona ka mofetshe. Lipatlisiso li boetse li bontšitse hore li phetha karolo ea ho thibela botenya, lefu la tsoekere, atherosclerosis, mafu a autoimmune, lefu la ho ruruha ha mala le lefu la sebete.
Limela li thusa ho haha microbiome e phetseng hantle ea mala: fiber e ka har'a limela e khothalletsa kholo ea libaktheria "tse nang le botsoalle". Empa lijo tse se nang fiber (mohlala, tse thehiloeng ho lihlahisoa tsa lebese, mahe, nama), li ka khothalletsa kholo ea libaktheria tsa pathogenic. Liphuputso li bontšitse hore ha choline kapa carnitine e jeoa (e fumanoa ka nama, likhoho, lijo tsa leoatleng, mahe, lihlahisoa tsa lebese), libaktheria tsa mala li hlahisa ntho eo sebete se e fetolang sehlahisoa se chefo se bitsoang trimethylamine oxide. Ntho ena e lebisa ho nts'etsopele ea "cholesterol plaque" methapong ea mali, kahoo e eketsa kotsi ea lefu la pelo le stroke.
- Ho na le liphetoho tse ntle mosebetsing oa liphatsa tsa lefutso
Bo-rasaense ba sibollotse ntho e makatsang: maemo a tikoloho le mekhoa ea bophelo e ka fetola liphatsa tsa rona tsa lefutso le ho li tima. Mohlala, li-antioxidants le limatlafatsi tse ling tseo re li fumanang lijong tsa semela kaofela li ka fetola liphatsa tsa lefutso ho ntlafatsa lisele tsa rona ho lokisa DNA e senyehileng. Ho phaella moo, lijo tse thehiloeng limela, hammoho le liphetoho tse ling tsa bophelo, li lelefatsa li-telomere qetellong ea li-chromosome, tse thusang ho boloka DNA e tsitsitse. Ke hore, lisele le lisele, ka lebaka la tšireletso ho li-telomere tse telele, li tsofala butle-butle.
- Kotsi ea ho ba le lefu la tsoekere e theoha haholo II mofuta
Ho na le liphuputso tse ngata tse bontšang hore protheine ea liphoofolo, haholo-holo e tsoang nama e khubelu le e entsoeng ka letsoho, e eketsa kotsi ea lefu la tsoekere la mofuta oa II. Ka mohlala, lipatlisiso Boithuto bo latelang ba litsebi tsa bophelo bo botle 'me Thuto ea Baoki ea Bophelo e bontšitse hore keketseho ea ts'ebeliso ea nama e khubelu ka nako e fetang halofo ea ts'ebeletso ka letsatsi e ne e amahanngoa le kotsi e eketsehang ea 48% ea lefu la tsoekere ho feta lilemo tse 4.
Mofuta oa II oa lefu la tsoekere le tšebeliso ea nama li amana joang? Ho na le litsela tse 'maloa: mafura a liphoofolo, tšepe ea liphoofolo le li-preservatives tsa nitrate nameng e senya lisele tsa pancreatic, ho eketsa ho ruruha, ho baka boima ba' mele, le ho kena-kenana le tlhahiso ea insulin.
U tla fokotsa menyetla ea hau ea ho ba le lefu la tsoekere la Type II ka ho seha lijo tsa liphoofolo le ho fetohela lijong tse ipapisitseng le lijo tsa limela. Lihlahisoa tsohle li sebetsa hantle haholo ho itšireletsa khahlanong le lefu la tsoekere la mofuta oa II. Ha u fose: Li-carbs li tla u sireletsa khahlanong le lefu la tsoekere! Lijo tse ipapisang le limela li ka thusa ho fokotsa matšoao a lefu la tsoekere kapa le ho a khutlisetsa morao haeba ho se ho fumanoe lefu lena.
- E boloka palo e nepahetseng le mofuta oa protheine lijong
Ho fapana le tumelo e atileng, protheine e fetelletseng (mme ho ka etsahala hore ebe o ja nama) ha e etse hore re be matla kapa re be bobebe, re se re sa phele hantle. Ho fapana le moo, protheine e fetelletseng e bolokoa e le mafura (boima bo feteletseng ba 'mele, ba sa lumeleng - bala thuto mona) kapa ba fetoha litšila, mme ke protheine ea liphoofolo eo e leng sesosa se ka sehloohong sa ho nona, lefu la pelo, lefu la tsoekere, ho ruruha le mofetše.
Protheine e fumanoang lijong tsa semela kaofela e re sireletsa mafung a mangata a sa foleng. Hape ha ho hlokahale hore u latelle protheine eo u e jang kapa u sebelise liprotheine ha u ntse u latela lijo tse tsoang limeleng: haeba u ja lijo tse fapaneng, u tla fumana liprotheine tse lekaneng.
Sengoliloeng sena se thehiloe boitsebisong bo hlophisitsoeng ke Michelle McMacken, Motlatsi oa Moprofesa Sekolong sa Bongaka Univesithing ea New York.