Lijo tsa k'holeseterole e phahameng ho basali ka mor'a lilemo tse 50 lihlahisoa le menus

Ha ho na motho ea sireletsehileng ho holiseng k'holeseterole, empa ho basali ba lilemo tsa ho ba le bana, palo ea cholesterol maling e laoloa ka tsela e itseng ke lihormone tsa basali tsa thobalano, tse hlahisoang kahara mahe. Kamora ho qala ho khaotsa ho ilela khoeli, boemo ba estrogen bo qala ho fokotseha butle-butle, ka hona, ho basali ba lilemo li 50-60 le ho feta, kholo e potlakileng ea cholesterol e lula e bonoa.

Lijo tse nang le cholesterol e eketsehileng ho basali kamora lilemo tse 50 li tla thusa ho fokotsa litheko tse phahameng, ho boloka tekano e tloaelehileng ea lipid le ho fokotsa kotsi ea ho ba le mafu a pelo. Haeba o se o ntse o e-na le cholesterol e phahameng haholo, o lokela ho latela melao ea phepo e hlalositsoeng ka tlase.

Lijo tsa mantlha tsa basali ba tsofetseng ba nang le Cholesterol e phahameng

Molao o ka sehloohong oa lijo bakeng sa basali (le banna) ke ho lahla limatlafatsi tse bonolo le mafura a liphoofolo, tse fumanehang lihlahisoa tse mafura, nama le lebese. Ho fapana le moo, mafura a meroho, fiber, le lik'habohaedreite tse rarahaneng, tse fumanehang litholoana, meroho le lijo-thollo, li lokela ho tla pele lijong.

Litsebi li khothaletsa ho ja hangata, empa ka likarolo tse nyane.
Ha ua lokela ho mamella tlala, ho e tlatsa, u ka loma salate e ncha, ho noe tee ka likuku tsa biscuit kapa ho ja linate tse 'maloa.
Ha u pheha, leka ho sebelisa letsoai hanyane kamoo ho ka khonehang, kaha ho eketsa moroalo pelong. Mohlomong qalong lijo li tla latsoa li sa le ncha ebile li sa utloe, empa u ka li tloaela kapele.

Palo ea cholesterol e kenang 'meleng oa motho ea phetseng hantle ka lijo e ka ba 300-400 mg. Haeba ho na le mathata a metabolism ea lipid, palo ena e lokela ho emisoa. Ka hona, ha u khetha metsoako bakeng sa ho lokisa sejana, u hloka ho ela hloko hore na e na le k'holeseterole e kae. Bakeng sa sena, ho na le litafole tse ikhethang tse nolofatsang haholo khetho ea linoko. Qalong, tlhoko ea ho ea litafoleng nako le nako e kanna ea ba boima, empa haufinyane o tla ithuta ho tseba hore na cholesterol e kae leieng.

E lumelletsoe (lihlahisoa tse sebetsang)

Ho bohlokoa ho hopola hore cholesterol e ka ba "hantle" le "mpe". Tekanyo e tlase ea k'holeseterole e phetseng hantle e ka thibela phallo ea mali le ho eketsa monyetla oa lefu la pelo le vascular. Ka hona, ho a hlokahala hore ho kenyeletsoe lisebelisoa tsa hau tsa phepo tse khothalletsang kholo ea li-lipoprotein tse phahameng, hobane li hloekisa mali le ho fokotsa palo ea lipoprotein tse tlaase.

Ho etsa lethathamo la beke bakeng sa basali kamora lilemo tse 50 ho hlokahala feela lijong tse molemo 'meleng. Lijo tse nang le phepo e nang le mafura a phetseng hantle a omega-3 polyunsaturated fatty acid, hammoho le polyphenols, tse fanang ka cholesterol e tlase haholo, li matlafatsa ho se sireletsehe ha mmele esita le ho fokotsa menyetla ea ho ba le makhopho a mofets'e, li nkuoa e le khetho e ntle ka ho fetisisa.

E thibelletsoe (eketsa bothata)

Lijo tse nang le cholesterol e phahameng ho basali kamora lilemo tse 50 li lokela ho ba le khalori e tlase le ho leka-lekana. Tlas'a thibelo ho na le metsoako eohle e nang le li-sterols, kapa e hlohlelletsang tlhahiso ea k'holeseterole ka har'a sebete.

Nakong ea ho pheha, o tla tlameha ho tlohela pan, hobane lijo tse halikiloeng, esita le oli ea meroho, li na le li-carcinogens tse kenyang kholisong ea atherosulinosis ea methapo ea mali. Ho molemo ho ja lijo tse phehiloeng, tse besitsoeng le tse phehiloeng. Lenaneng la lihlahisoa tse thibetsoeng, tse latelang li nkuoa li le kotsi haholo:

Lijo tse nang le mafura, lore, offal, soseji, tse tsubelletsoeng le tse rekisoang tsa nama.
Mafura a liphoofolo, mafura a trans, margarine, mayonesiise le lijana tse nang le tsona.
Lihlahisoa tsa lebese tse mafura.
Lijo tsa leoatleng - tlhapi ea kofi, crab, shrimp, hammoho le tlhapi ea tlhapi, tlhapi e ka makotikoting le tse tsubang.
Lijo life kapa life tse potlakileng. Li-Chip, li-crackers, li-crackers, li-fries tsa french le li-burger.
Lijo tse halikiloeng. Nakong ea ho fofa, li-carcinogens le cholesterol lia thehoa. Hape ho thata ho Fry ka oli ea meroho.
Lijo tse bonolo tsa nama ea kolobe le tsoekere, hammoho le lihlahisoa life kapa life tse nang le eona, e leng sirapo e tsoekere, li-cookie, lijo life kapa life kapa lifeisi.
Tai, koae, kofi, lino tse noang. Sena sohle se na le phello e mpe bophelong bo botle ba sebete, boo, joalo ka ha u tseba, bo hlahisa bongata ba cholesterol.

Kamora ho ja lijo tse nang le ts'ebeliso e fokolang ea lihlahisoa tsena kapa ho li hana ka botlalo, liphetho tsa pele tsa ho fokotsa cholesterol li tla hlaha libeke tse peli. Leha ho le joalo, ka nako eo ho ke ke ha khoneha ho khutlela tseleng e tloaelehileng ea ho ja le ho ja ka mokhoa o thibelitsoeng ho tla tlameha ho bonoa bophelo bohle.

Ho fokotsa ts'ebeliso

Ho na le linoko tse 'maloa tse lumelloang ho sebelisoa ka hypercholesterolemia, leha ho le joalo, palo ea tsona e lokela ho ba fokotsana le ho tsitsisoa ka thata.

Ka bongata li lumelloa:

non-fat mutton,
mmutla, khoho kapa katse,
mahe a likhoho (ha ho na likotoana tse fetang 3 ka beke), empa lehe le lesoeu le ka nooa ka ho sa feleng,
botoro
le mefuta e fokolang ea chisi e bonolo,
lihlapi tsa leoatle.

Lihlahisoa tsa TOP 10 tsa ho fokotsa cholesterol ho basali bakeng sa 50

Ehlile, ho ke ke ha khoneha ho tlosa ka botlalo li-amana tsa cholesterol le ho hlatsoa lijana ntle le ts'ebetso ea ho buuoa. Leha ho le joalo, mekhoa ea bophelo e fetoha le ho latela ka tieo melao ea lijo ka bongata ba cholesterol e tla thusa basali ho ntlafatsa boemo ba bona le ho liehisa tsoelo-pele ea atherosclerosis. Bakeng sa liphetho tse ntle, litsebi li khothaletsa ho etsa menu ea hau ho latela lihlahisoa tse latelang.

Lioli tse sa lomosoang tsa meroho. Bohlokoa ka ho fetisisa ke linate, soy, poone le oli ea mohloaare, e fokotsang khoholeho ea LDL ka 18%.
Avocado - ha e sebelisoa khafetsa, e eketsa "cholesterol" e ntle ka 15%, mme "e mpe" e fokotseha ka 5-7%.
Litlhapi tse mafura e matlafatsa marako a methapo ea mali, e thibela blockage ea eona, e nolofatse phallo ea mali.
Litholoana le monokotsoai, haholo litholoana tsa lamunu (pomelo le morara). E boetse e molemo haholo: li-Persimmons, kharenate le liapole.
Chokolete e lefifi Le ha ho boletsoe ka holimo hore lino tse tsoekere li lokela ho tlosoa molaong ona, ho na le mokhelo o le mong. Leha ho le joalo, sena se sebetsa feela ho chokolete ea 'nete e lefifi e entsoeng ka linaoa tsa cocoa tsa boleng bo holimo, kaha li na le li-polyphenols tse ntlafatsang metabolism ea lipid, li etsa hore khatello ea mali le ho ts'oaroa ha cholesterol e be tse ngata.
Fibre. E fumaneha ka bongata haholo meroho le litholoana tse ncha. Boholo ba eona bo ka fumanoa ka morara o omisitsoeng le liapolekeng tse omisitsoeng, lensisi, linaoa, li-raspberries, peo ea folaxe, e fokolang hanyenyane ka liapole, lipere, liperekisi, li-raspberries, pepere e monate, peo ea mokopu le peo ea soneblomo. Moqapi oa rekoto oa litaba tsa fiber ka ligrama tse 100 tsa sehlahisoa, ehlile ke mabele a koro, a ka eketsoa lijong nakong ea ho pheha, kapa a ka jeoa ka sebopeho se hloekileng, a hlatsoitsoe ka metsi a mangata.
Bakeng sa lino, ho khothalletsoa tee e tala.
Linate le peo, tse kang Brazil le walnuts, peo ea folaxe, peo ea soneblomo, e hloekisa lijana.
Lihlahisoa tsa lebese tse bolila tse nang le mafura a mangata (eseng tse fetang 2,6%), suluguni, chisi ea Adyghe, kefir, yoghur.
Ka lebaka la dikahare tsa phytosterols le polyphenols, fungus e thibela ho kenngoa ha sterols marakong a intestinal le ho tlosa cholesterol e seng e bokelletsoe.

Molao o ka sehloohong oa ho ja bakeng sa cholesterol e phahameng ho basali kamora lilemo tse 60 ke ho hana lijo tse nang le k'holeseterole le lik'habohaedreite tse bonolo.

Mofani oa phepo e nepahetseng, ha a etsa lethathamo la motho a le mong, o nahanela lilemo, mokhoa oa bophelo le ho ba teng ha lintho tse kulang ho basali, hobane lijo tsa hypercholesterolemia li kenyelletsa tšebeliso ea lihlapi le linate kamehla, e ka bakang karohano e mpe.

Lijo tsa banna bakeng sa beke bakeng sa basali kamora lilemo tse 50-60

Lisebelisoa tsa k'holeseterole e phahameng li etselitsoe lijo tse 5 ka likarolo tse nyane. Leha ho le joalo, haeba nakong ea motšehare o ntse o lapile, o lumelloa ho ja litholoana, salate e bobebe ea meroho, linate tse seng kae kapa ho nooa khalase ea sehlahisoa sa lebese se nang le liperesente tse tlase tsa mafura.

Se latelang ke mohlala oa lijo tsa beke bakeng sa beke.

Lijoa tsa hoseng:

Mantaha - omelette e tšoeu ea lehe, salate ea beetroot e nang le chisi.
Labobeli - oatmeal ka metsing, salate ea Vitamin e tsoang k'habeche e ncha, lihoete le liapole, tee ea tee.
Laboraro - phofo ea harese kapa ea buckwheat ntle le oli, omele e nang le yolk e le 'ngoe, khalase ea kefir.
Labone - yoghur ea tlhaho e seng mafura, granola le litholoana tse omisitsoeng, tee e tala.
Labohlano - phofo ea Herculean, salate ea leoatle e nang le oli ea avocado, tee ea linden.
Moqebelo - raese ka lebese la skim, apole e halikiloeng, compote e omisitsoeng ea litholoana.
Sontaha - sopho ea lijo-thollo tsa koro ea durum, tee e tala.

Lijo tsa mots'eare:

Mantaha - sopho e entsoeng ka puree ea meroho, lebese le halikiloeng ka makhapetla a li-mushroom, tlhapi ea tlhapi ea hake, kissel.
Labobeli - li-borsch tse nang le phepo ea lijo, khōhō e halikiloeng, senoelo sa litholoana.
Laboraro - sopho ea li-mushroom, litapole tse khotliloeng ka patty ea mohloa, compote.
Labone - sopho ea hop e halikiloeng, fillet ea salmon e halikiloeng, sechu sa rantipole, lero la morara.
Labohlano - khekhe ea ho ja, zucchini caviar, mmutla o halikiloeng, lero la cranberry.
Moqebelo - li-beetroot tse batang, meroho e halikiloeng, bohobe bo bongata ba lijo-thollo, lero la cranberry.
Sontaha - okroshka, panate ea poone e nang le mouoane oa chop chop, sechu, jelly.

Lijo tsa mantsiboea:

Mantaha - sechu sa meroho le khoho e halikiloeng, salmon e phehiloeng ka chisi, casserole e nang le morara o omisitsoeng.
Labobeli - lean pilaf e nang le li-mushroom le litholoana tse omisitsoeng, meroho e mecha eo u ka e khethang, tee ea linden.
Laboraro - pollock steak le chisi, asparagus, salate ea Greek, tee ea chamomile.
Labone - asparagus le turke fillet, mokopu le casser casserole ea cottage.
Labohlano - salate e nang le chisi ea phepelo, li-buckwheat tse nang le li-mushroom, tee ea sea-buckthorn.
Moqebelo - salmon e phehiloeng le sopho e ka lehlakoreng ea broccoli le kholifulawa, apole e halikiloeng.
Sontaha - phofo ea poone ka metsing, semolina pudding, compote le cookies tsa biscuit.

Lijo tsena li boetse li bitsoa Mediterranean, hobane e na le lijo tsa leoatleng, litholoana, monokotsoai le meroho ntle le kalafo ea mocheso le chisi. Lijoa tsa hoseng ke lijo tsa bohlokoa 'me ha lia lokela ho hlokomolohuoa. Le ho bakuli ba ka holimo ho lilemo tse 45 ba nang le k'holeseterole e phahameng, lijo tsa hoseng li lokela ho ba tse khothatsang, kaha re fumana matla a letsatsi lohle ho eona. Kakaretso ea lijo tse jeoang lijo tsa mots'eare, halofo ke meroho, likarolo tse peli ho tse tharo ke lik'habohaedreite tse thata mme tse setseng ke lihlahisoa tsa nama le lihlapi. Bakeng sa lijo tsa mantsiboea, sejana sa lehlakoreng se atisa ho nkeloa sebaka ke meroho e mecha.

Li-amana tsa cholesterol maboteng a methapo ea mali li se li ntse li theha ka lilemo tse ngata, 'me bongata ba tsona bo hlahisa litlamorao tse mpe ho batho. Ho latela phepo e nepahetseng ho ka liehisa ho qala ha litlamorao. Batho ba bangata ba nahana hore lijo tsa phepo li theko e boima ebile ha li monate. Ebile, ena ke maikutlo a fosahetseng a tummeng, hobane esita le ho tsoa ho lihlahisoa tse tloaelehileng, o ka pheha lijo tse monate, ebile tsa bohlokoa ka ho fetisisa, tse tla boloka bophelo ba methapo ea hau ea mali nako e telele.

U ka fokotsa cholesterol ea mali joang?

Leha e le taba ea hore ho fihlela lilemo tse 50, li-estrogener li sireletsa basali ho bokelleng k'holeseterole, lintho tse bohloko tse kang ho se sebetse 'meleng, botenya, lefu la tsoekere, khatello ea maikutlo, litloaelo tse mpe, ecology e kotsi, jj. ho ba le tshusumetso e mpe mmeleng ka ho qala ha ho ilela ho ilela khoeli.

Ke ka lebaka leo, ho laola boemo ba 'mele le boemo ba cholesterol maling, phetoho e kholo ea mokhoa oa bophelo le phetoho e kholo ea phepo e nepahetseng e hlokahala.

Ho ka etsahala ho hlakola ka botlalo lijana tsa li-cholesterol plaque feela ka mekhoa ea ts'ebetso, leha ho le joalo, ho thibela ho eketseha ha litekanyetso tsa cholesterol le ho thibela ho theoa ha lihlopha tse ncha ka ho thibela tsoelo-pele ea atherosclerosis, mosali e mong le e mong a ka e etsa ka mor'a lilemo tse 50.

Ho etsa sena, o hloka ho eketsa ts'ebetso ea 'mele (ho ba le moroalo o matla), mohlala, ho tsamaea, ho khaotsa ho tsuba, ho latela melao-motheo ea phepo e nepahetseng le ho ikoetlisa khafetsa khatello ea mali.

Leha ho na le litokisetso tsa k'hemiste tse fumanehang tsa k'holeseterole e fumanehang (joalo ka lits'oants'o), lijo tse nang le cholesterol e ngata ea mali ke tlhoko ea bongaka.

Lijo tse nang le phepo e nepahetseng le tse hlophisitsoeng hantle, ntle le moo ho batlang ho le thata ho laola boemo ba LDL, li tla thusa ho boloka boemo ba methapo ea mali ka tekanyo e nepahetseng le ho fokotsa kotsi ea mathata a tebileng le nts'etsopele e potlakileng ea atherosulinosis.

Lijo tsa cholesterol e phahameng ho basali kamora 50

Haeba cholesterol e phahame, joale lijo ka mor'a lilemo tse 50 li etselitsoe ho e theola le ho e boloka ka har'a meeli e tloaelehileng. Ha ea lokela ho tloheloa eseng feela ho lijo tse mafura, empa hape le lijong tse phahameng tsa sodium chloride (sodium chloride).

Ho loantša k'holeseterole, ntho e ka kichineng e kang pan ea ho halika e lebaloa ka ho fetisisa. Tekanyo e kholo ka ho fetisisa ea mafura le li-carcinogens tseo re li fumanang ka lijo tse halikiloeng. Lijana tsohle li khothalletsoa hore li belisoe, ho phehoa, ho fepuoa ebe ka linako tse ling li apehoe.

Lijo li lokela ho hlophisoa ka makhetlo a 5,6 e le 'ngoe, li haellane, ka likarolo tse nyane, boima ba tsona bo sa feteng 300 gr. Litholoana tsohle tsa khalori e felletseng ea lijo ha ea lokela ho ba holimo ho 1800-2000 kcal. Ha ho na le botenya, boleng ba matla ba menu ea letsatsi le letsatsi bo ka fokotsoa ho 1200-1500 kcal, empa feela kamora tumellano le ngaka eu hlokometseng.

Ha ho amohelehe ho sebelisa lijo leha e le life tsa makotikoting tse nang le k'holeseterole e phahameng, ho kenyelletsoa nama le tlhapi e halikiloeng, tse halikiloeng le tse halikiloeng (ntle le k'habeche e tšoeu) le li-mushroom, hammoho le lihlahisoa tse tsuba le tsa soseji tse entsoeng ka mosebetsi kapa ka lapeng.

Ka ho tlosa lijo tse nang le LDL e phahameng lijong le ho e ruisa ka lijo tse thusang ho tlosa lipids tse tsoang 'meleng, o ka lelefatsa nako ea bophelo bo telele mme oa ntlafatsa haholo bophelo bo botle.

Lethathamo la lihlahisoa tseo u ka li jang le tseo u ke keng ua li ja

Lethathamo la lihlahisoa tse kotsi le tse sebetsang tse nang le k'holeseterole e phahameng (se ka khonehang le se seng)

Lihlahisoa tse phahameng tsa Cholesterol	Lijo tse nang le phepo e ntle ea cholesterol
Nama e khubelu (e nang le mali), mefuta e mafura ea nama ea kolobe, konyana, nama ea khomo, likhahla, lebotho la nonyana e mafura (khantsi, hoseng), letlalo la linonyana, soseji tsohle, nama e halikiloeng, nama e tsubiloeng	Litlhapi, leoatle le noka, haholo li ruile ho omega-3 PUFA: trout, haddock, salmon, salmon, tuna, pollock, mackerel, herring (e sa senngoeng), halibut, salmon e pinki, litlhapi tse khubelu li lokela ho kenngoa lijong habeli ka beke 150 g e ngoe le e ngoe)
Margarine, lihlahisoa tsohle tse ka har'a risepe eo e kenyellelitsoeng ho eona, mayonnaise, mafura a fetisitsoeng, mafura a liphoofolo, oli ea ho pheha, mafura a qhibilihileng.	Lioli tse sa lomosoang tsa meroho (pele li hatelloa ka ho bata), tseo tsa bohlokoa ka ho fetisisa ke: sefako soya walnut peo ea mokopu peo ea morara mohloaare poone
Lihlahisoa tsa lebese tse nang le lipids tse ngata: tranelate, chisi e bolila e sa tsoakoang le chisi ea kontane, lebese la naha, ghee, botoro, ice cream, chisi e letsoai e thata	Sopho-lebese lino-mapholi a nang le mafura a sa feteng 2,5%, chisi e nang le mafura a fokolang, chisi e sa lomosoang, suluguni, feta, mozzarella, yogurt ea tlhaho, kefir le lebese le halikiloeng le entsoeng ka lebese le fumanehang ka thata, kountoe, lebese la acidophilus.
Ehe yolk	Tee e tala, tee ea Paraguayan mate, seno sa motsoako oa ginger (phofo e omileng kapa lero la jelly)
Caviar le lijo tsa leoatleng: makhala, li-oyster, li-shrimp le li -fishfish tse ling, lihlapi tsohle tse ka makotikoting le nama e tsubang	Buckwheat, harese le oatmeal, mabele, bohobe ba lijo-thollo, fiber e tsoang folaxe, oats, buckwheat, mokopu le lijo-thollo tse ling tse phetseng hantle.
Lijana tsohle tse potlakileng tsa lijo: li-fries tsa french, li-chips, li-hamburger, lintja tse chesang, litlolo tse natsoang, joalo-joalo, hobane li na le palo e kaholimo ea mafura	Nuts le peo (e sa butsoang), e nang le mafura a mangata a mafura a omega-3 a thusang ho hloekisa methapo ea mali ea cholesterol: walnut, Brazil, hazelnuts, cashews, kedare, almonds, peo ea folaxe, mokopu, soneblomo, sesame, poppy, sesame
Lihlahisoa tse halikiloeng mafura afe kapa afe li na le metsoako ea carcinogenic le lipoprotein tse fokolang	Litholoana tsa citrus, haholo grapefruit le pomelo, avocados, litholoana tsohle le litholoana
Li-carbohydrate tse bonolo habonolo, tsoekere e tšoeu e hloekisitsoeng, lihlahisoa tsohle ka mokhoa oo li leng ka oona (Lemonade, lihlahisoa tsa confectionery, yogurts e monate, li-curds tse halikiloeng, chokolete, joalo-joalo)	Li-mushroom tsa Oyster, li-champignon, li-rollings le li-mushroom tse ling tsa lapeng
Lino tse tahang, kofi, tee e matla, matla	Meroho e nang le mafura a mangata: meroho e makhasi, mokopu, zucchini, likomkomere, squash, celery, lihoete, lihoete, mefuta eohle ea hop (mefuta e putsoa, brokoli le savoy hop li bohlokoa haholo), tamati, lieie, konofolo

Lijo tsa k'holeseterole e phahameng: lenane la beke le beke ka mokhoa oa tafole

Lijoa tsa hoseng	Lunch	Lunch	Tee e phahameng	Lijo tsa mantsiboea
Prothein omelet, salad ea beetroot e nngoeng ka oli ea mokopu, seno sa 'mino oa chicory ka lebese	Ruit litholoana tsa morara	Succhini ea sopho e entsoeng ka Zucchini, li-buckwheat tse nang le li-mushroom tse entsoeng ka oyster, li-dumplings tsa hake, kissel	Cottage chisi (0% mafura), tse tala (100 gr)	Stew e nang le matsoele a likhoho tsa likhoho le kholifulawa, vinaigrette, tee ea chamomile
Peso ea Oatmeal, sauerkraut le salate ea greens e apereng oli ea avocado, tee ea tee	Peere e butsoitseng	Veorsarian borsch, steamed turkey fillet medallion, stewed hop le lihoete, compote	Litholoana tse halikiloeng ka lero la lemone	Salmon steak e phehiloeng ka foil, khaliflower ea lebese la sesepa, squash caviar, tee ea koena
Perese ea harese e nang le lebese, omele e tsoekere, tee e tala	Kiwi (2 likhomphutha.)	Musong oa noodle sopho e entsoeng ka mosetareta, e tsoakiloeng ka sose e tšoeu, rantipole e halikiloeng, lero la cranberry	Li-cookies tsa Galetny, khalase ea lero la apole-plum	Pollock stewed ka li-beet, lieie le lihoete, casserole ea Cottage chisi
Muesli ka litholoana tse omisitsoeng le yoghur ea tlhaho, tee ea linden	Carrot le Pumpkin Casserole	Sopho ea k'habeche ka metsi, litapole tse khotliloeng ka cutlet ea veal, lero la morara	Cottage chisi ka fragole e halikiloeng	Pilaf e nang le li-prunes le li-mushroom, salate ea Greek ka oli ea mohloaare, tee e tala
Leoatle la khale, li-porridge tsa seawalk, botoro, moro oa rosehip	Rice pudding	Khekhe ea lean, fillet ea salmon e halikiloeng, sechu sa meroho, lero la viburnum	Liapole kapa liapole tse 'maloa tse omisitsoeng	Cottage chisi le mokopu casserole le spaghetti ea litholoana, tee ea sea buckthorn
Rice lebese porata e apehiloeng apole, tee e omisitsoeng ea blueberry	Banana Strawberry Mousse	Okroshka, veal e phehiloeng, caviar e halikiloeng, bohobe bo bongata ba mabele bo nang le korong, kissel	Cheesecake tsa mouoane, lero la rantipole	Mackerel e apehiloeng ka meroho, salate ea hop ea China e nang le mehloaare le litlama, infusion ea ginger
Sopho ea lebese ea Vermicelli, tee e tala	Lihoete tse halikiloeng le liapole	Cold beetroot, phofo ea poone, fillet ea khoho ea steamed	Semolina pudding	Li-patties tse lohiloeng ho tsoa ho pike fillet, li fuoa sechu sa hop, lero la perekisi

Pele o robala o ka nwa (ka boikhethelo):

Khalase ea kefir
Khalase ea lebese le halikiloeng le halikiloeng ka bifidobacteria
Ho kenella ka Rosehip ka mahe a linotsi
Khalase ea lebese la acidophilus
Khalase ea yogurt
Mokhabiso oa letheka la rose kapa hawthorn
Khalase ea Whey

Ho hana lijo tse halikiloeng le ho jella lijo tse 5-6 ka letsatsi, u ke ke ua etsa cholesterol feela ka tsela e tloaelehileng, empa hape u lahla liponto tse eketsehileng, hammoho le ho ntlafatsa tšilo ea lijo, methapo ea pelo, boits'oaro le litsamaiso tse ling tsa 'mele.

Lisosa tsa High Cholesterol

Letšoao lena le eketseha ka lebaka la mabaka a latelang:

ho tsuba, ho ba le lefutso pele ho nako, ho noa joala, ho tepella maikutlong, ho phela bophelo ba ho qeta nako, lefu la sebete, lefu la qoqotho, ho nka li-antidepressants, lefu la tsoekere.

Bohlokoa! K'holeseterole e ngata e behiloe maboteng a methapo ea mali. Hangata hona ho lebisa ho thehoeng ha methapo ea mali. E 'ngoe ea likhahla tsena tsa mali e ka tsoa ebe e kena pelong kapa bokong. Maemong ana, mosali a ke ke a pholosa bophelo ba hae.

Bakeng sa ho tseba sesosa sa keketseho ea cholesterol, o hloka ho hlahlojoa ka botlalo ke bongaka. Pele ho tsohle, thobalano e nepahetseng e lokela ho fetisa tlhahlobo ea biochemical ea mali le urine.

Ke lijo life tse khothalletsoang hore li se kenyelelloe lijong tsa hau?

Bakeng sa ho fokotsa cholesterol ea mali, lijo tse latelang li lokela ho lahloa:

khoho ea khoho. Li na le k'holeseterole e ngata, e khubelu le e ntšo caviar, shrimp, lijo tsa hang-hang, nama e tsubelloang, lisose tse mafura.

Na mosali a ka noa joala le cholesterol e phahameng 'meleng?

Whisky ea boleng bo holimo e na le metsoako e kang joala ba 'mele le' mela. Ntle le moo, ellagic acid e teng senoelong sa joala. Ke antioxidant e ntle e thusang cholesterol e tlase.

Cognac ea boleng bo holimo e boetse e na le lintho tse 'maloa tse thusang tse fanoeng ka phello e bitsoang antioxidant. Ha motho a noele lino tse tahiloeng ka ho lekana, a ka 'na a khutlela maemong a tloaelehileng.

Vodka e na le tšusumetso e mpe sebeteng, e mpefatsa bothata bo teng. Ka hona, ka tlhahiso e eketsehileng ea k'holeseterole 'meleng, ha ho khothalletsoe ho e noa.

Sephetho: Mosali ea seng a qetile lilemo tse mashome a mahlano a nooa a ka nooa joala bo phahameng, empa a sebelisa litekanyetso tse nyane!

Malebela a Bohlokoa

Bohlokoa! Lihlahisoa tsa phofo, ho khethoa ho lokela ho fuoa lihlahisoa tse entsoeng ka phofo ea Wholemeal, sebete se omileng le thepa e sa lomosoang e sa lomosoang.

Haeba mosali a batla ho ja herring e nyane, o lokela ho qala ho tšeloa ka lebese le lenyane. Ho tsoa lino-mapholi lia thusa:

Ho kenngoa ka rosehip, tee e tala, lino tse tahang, li-compotes tsa litholoana tse omisitsoeng, li-decoctions tsa meriana.

Ka k'holeseterole e phahameng, mosali o eletsoa ho tlohela kofi le tee e ntšo e halikiloeng.

Lisalamo li lokela ho neloa oli ea mohloaare kapa e sa lomosoang, oli ea walnut. O ka eketsa lero la lemone kapa kalaka ho lijana.

Ha ho khothalletsoe ho beha li-frying ka sopho. Meroho e sa tsoa khuoa e lokela ho eketsoa lijana tsa pele: parsley kapa dill.

Lijo tsa Mediterranean

Ho tloha lebitsong la lijo tsa leoatle la Mediterranean e foka ka moea o fokang o tsoang leoatleng, ho bilikang makhasi a mohloaare le monko o monate oa litlhapi. Ho fanoa ka lenane la mehlala tafoleng.

Matsatsilibeke	Lijoa tsa hoseng	Lunch	Lijo tsa mantsiboea
Mantaha	Karolo e 'ngoe ea paseka e entsoeng ka oatmeal kapa nyalothe e phehiloeng ka metsing, bohobe ka lero le mela ea 200 ml	0, 2 l sopho ea fillet ea khoho e nang le litlama, ligrama tse 150 tsa khalase ea khaphese e ka metsing, li-coleslaw ka eiee e tala le lihoete, sekepe se le seng sa tlhapi se phehiloeng ka boiler habeli	Karolo ea litapole tse halikiloeng ka ontong, 200 ml ea yogurt ea mafura a tlase
Labobeli	Casserole e nang le mafura a tlase, 200 ml ea tee ea limela	0,2 l ea sopho e phehiloeng ho tsoa ho nama e halikiloeng, sengoathoana sa spaghetti ka meroho, ligrama tse 150 tsa fillet ea khoho e halikiloeng	Ligrama tse 200 tsa salate ea leoatle, selae sa bohobe ba korong, karolo ea raese e sa phehiloeng
Laboraro	Karolo ea oatmeal e nang le litholoana, compote ea maiketsetso, e phehiloeng ho tsoa ho monokotsoai	200 ml ea sopho ea meroho, karolo ea perela ea harese e nang le likomkomere tse phehiloeng, k'habeche le salate ea rantipole e natefisitsoeng ka oli ea mohloaare	Ligrama tse 200 tsa porata ea buckwheat, vinaigrette e nchocho ka oli ea limela e sa phehoang. Bakeng sa sejana sa lehlakoreng, pheha sengoathoana sa nama ka ontong. Pele u robala, u ka noa khalase ea yogurt e mafura a tlase
Labone	Li-gramme tse 200 tsa chisi ea chate e nang le monokotsoai kapa litholoana, 200 ml ea compote ea maiketsetso	Karolo ea sopho ea li-mushroom, sengoathoana sa nama e nang le meroho e besitsoeng, bohobe bo fokolang	Ligrama tse 200 tsa meroho e besitsoeng, e le 'ngoe ea litlhapi. Lihora tse 'maloa pele u robala, u ka noa ke 2,5% kefir
Labohlano	Omelet le karolo ea salate ea meroho, 200 ml ea tee ea limela	200 ml sopho e nang le nama ea khomo e entsoeng ka khoho, salate ea hop, 200 ml ea maiketsetso ea maiketsetso	Karolo ea pilaf e nang le li-mushroom, ligrama tse 200 tsa salate ea hop e nang le lihoete. Pele u robala, u ka noa 200 ml ea kefir

MoqebeloMenyu ea Mantaha e pheta Sontaha
E pheta Labobeli Menyu

Ka Moqebelo le Sontaha, o lokela ho latela manane a matsatsi afe kapa afe a beke a thathamisitsoeng tafoleng. Lijo tse reriloeng li lekantsoe, li ka fetoloa ho ipapisa le litšobotsi tse ikhethang tsa bong bo nepahetseng. Ntho ea bohlokoa ke hore lijana li ne li se na li-preservatives le mafura.

Lisebelisoa tse sebetsang tsa oli ea walnut

Oli ea Walnut, e ka eketsoang ho li-salads, e ka nkoa e le ntlo ea polokelo ea li-vithamine le limatlafatsi. E kenyeletsa:

linoleic le lanolinic acid, vithamine A, carotenoids, B livithamini, tšepe, zinki, koporo, calcium le magnesium.

Oli ea Walnut e na le sekhahla se pharaletseng. E sebelisoa ka mafolofolo ho cosmetology le ho pheha. Sesebelisoa se na le phello e ntlafatsang 'meleng, se thusa ho eketsa matla a mmele.

Ntle le moo, oli ea walnut e thusa ho tlosa lintho tse chefo 'meleng. E u lumella ho fokotsa cholesterol, e eketsa ho hanyetsa mafu a tšoaetsanoang.

Tšebeliso ea litlhare tsa setso

Ho na le litlhare tse sebetsang tsa k'holeseterole e phahameng tse thusang ho eketsa ts'ebetso ea phepo.

U ka nka phofo ea moriana e fumanoang lipalesa tsa pele tsa morara tse omisitsoeng. Ho khothalletsoa ho sebelisa ligrama tse 5 tsa pheko ea cholesterol e phahameng hararo ka letsatsi. Phofo e fumanoang lipalesa tsa linden e lokela ho hlatsuoa ka metsi a hlakileng. Nako ea thupelo ea kalafo ke matsatsi a 30, ka mor'a moo ho hlokahala ho phomola matsatsi a 14. Kamora nako ena, o ka pheta thuto ea kalafo.
Ka k'holeseterole e ntseng e eketseha, mosali a ka lokisa motsoako oa pharmacy mistletoe le sophora. Ho etsa sena, nka ligrama tse 100 tsa limela tsa litlama. Motsoako o tšeloa ka litha ya vodka ea boleng. Sehlahisoa se tlameha ho kenngoa bonyane libeke tse tharo sebakeng se omileng se sirelelitsoeng ho kenella ha khanya ea letsatsi. Motsoako oa lithethefatsi ha o theole cholesterol feela, empa o na le phello e rarahaneng 'meleng:

moriana o ntlafatsa ho potoloha ha litho tsa 'mele, li tlosa matšoao a khatello ea mali, setlhare se thusa ho fokotsa ho fokola,' me motsoako oa limatlafatsi o thusa ho hloekisa methapo ea mali.

Tincture ka vodka e thibela ho thijoa ha methapo ea mali. E khothalletsa tlhahiso ea chefo, radionuclides le letsoai la tšepe tse boima tse tsoang 'meleng.

Tloaelo ea cholesterol le mabaka a keketseho

Methapo e phahameng ea lipoprotein ke tšokelo e tobileng bophelong ba methapo ea mali le pelo. K'holeseterole e "mpe" e fetelletseng, e rarollang lipalo maboteng a methapo, e mpefatsa ho potoloha ha mali, e eketsa monyetla oa ho hlaseloa ke pelo, stroke le thrombosis. Basali pele ho nako ea ho khaotsa ho khaotsa ho ilela khoeli le khoeli ba tšoeroe ke lefu la atherosulinosis hangata ho feta banna ka lebaka la phapang ea lihormone. Leha ho le joalo, kamora ho khaotsa ho ilela khoeli, menyetla ea keketseho ea cholesterol ea mali e eketseha haholo, mme sesupo se kaholimo ho 5mmol / litha ke lebaka le matla la ho qala kalafo.

Ntho e ka sehloohong e ka bakang boima ba 'mele ke boima ba' mele ka lebaka la lijo tse se nang mafura le ho nona haholo. Ka hona, phepo e nepahetseng le cholesterol e phahameng ea mali ho basali kamora lilemo tse 50 e bohlokoa ka ho khetheha. Leha ho le joalo, maloetse a fapa-fapaneng, ho kenyeletsa le lefutso, le 'ona a kenya letsoho kholisong ea atherosclerosis, ka hona, lithibelo tsa lijo ha se tsona feela mokhoa oa ho boloka bophelo bo botle. Phekolo e rarahaneng hangata e fanoa, ho kenyelletsa meriana le ho ikoetlisa.

Melemo ea lijo

Ho se ho boletsoe le ho ngoloa ka melemo ea phepo e nepahetseng, 'me ho bohlokoa ho boloka melao-motheo ea eona bophelong bohle. Lijo tse nang le phepo e nepahetseng ho tloha bongoaneng ke thibelo ea mafu a mangata, empa hape ha motho e le motho ea moholo, o thusa ho fola. Kahoo, ho latela lijo tse nang le cholesterol e ngata ho basali kamora lilemo tse 50-60 ho na le litlamorao tse ntle tse tsamaeang le 'mele:

boima ba 'mele bo tloaelehile ka lebaka la phepo e nepahetseng ea mmele,
maemo a tsoekere a fokotsehile hobane lijo tse nang le lik'habohaedreite li lekantsoe,
kotsi ea ho ba le atherosulinosis le mafu a amanang le eona - ischemia, stroke le ba bang, e ea fokotsoa
tšilo ea lijo le phepo e ntlafalitsoeng,
nalane ea li-hormone e tsitsitse.

Ho kopantsoe le ho nka meriana e khethehileng le ho ikoetlisa khafetsa, ho ja ka tsela e leka-lekaneng le meeli e itseng ho na le phello e boletsoeng 'me ho thusa ho qoba nts'etsopele ea methapo ea methapo.

Ke lijo life tse ke keng tsa jeoa ka cholesterol e phahameng

Ha u etsa lethathamo la lijo tsa letsatsi le letsatsi, o lokela ho latela meeli ea litafole tse 10 ho latela Pevzner. Likahare tsa khalori e felletseng ea lijo tsa letsatsi le letsatsi ha ea lokela ho feta 2600 kcal, letsoai la tafoleng - 3 g, molumo oa metsi - 2000 ml. Lijana tsohle li entsoe, li phehiloe kapa li entsoe sechu. Ntho ea bohlokoa ka ho fetisisa ke ho hana lijo tse itseng, haholo-holo tse nonneng k'holeseterole (palo ea eona ea letsatsi le letsatsi ke 200 mg). Tlhahisoleseling e qaqileng haholoanyane e ka fumanoa tafoleng hore na u ka ja eng ka k'holeseterole e phahameng le seo u ke keng ua se khona:

Sehlopha sa Lihlahisoa	E thibetsoe	E lumelletsoe
Nama, likhoho	Mefuta ea mafura: nama ea kolobe, nama ea khomo ea nama ea khomo, nama ea khomo, seretse, likhantsi, masoseji	Nonyana e mafura a tlase (turkey, khoho), nama ea mmutla, konyana
E qotsitse	Sebete, boko, fig
Litlhapi, lijo tsa leoatleng	Caviar	Mefuta eohle ea litlhapi, crustaceans, mollusks, leoatle
Lihlahisoa tsa lebese	Li-cheese tse nang le mafura a fetang 40%, tranelate, chisi e mafura le tranelate e bolila	Lebese le tlase le mafura le lihlahisoa tsa lebese le bolila
Mafura	Lero, margarine, botoro, mafura a liphoofolo	Lioli leha e le life tsa meroho (haholo-holo mohloaare), oli ea tlhapi
Lirollo le linaoa	Semolina	Buckwheat, nyalothe, oats le lijo-thollo tse ling, linaoa, lierekisi, likuku, jj.
Meroho	Litapole	Leha e le efe, haholo-holo k'habeche, celery
Litholoana	Litholoana tsohle tse butsoitseng lia lumelloa
Lihlahisoa tsa mafura	Ho baka keke, koro e ncha le bohobe ba rye	Mahobe a maobane, li-cookie tse omisitsoeng
Li-sweets	Keke, lijo-thollo, chokolete, tsoekere	Mahe, jeme, pastille, marshmallows le marmalade
Lino	Tee e ntšo, cocoa, kofi, meea, lino tse tahiloeng tsa khabone	Lijusi, likhomphutha, tee e tala

Mahe ha se lijo tse thibetsoeng ka botlalo ka cholesterol e phahameng. Li ka jeoa ebile li lokela ho jeoa, leha ho le joalo, li fana ka protheine. Li-Yolks le tsona lia jeoa, empa eseng tse fetang likotoana tse 2-3 ka beke. Joalokaha u ka bona tafoleng, lihlahisoa tse ngata li lumelloa, moo o ka phehang lijana tse phetseng hantle, 'me ka holim'a tsohle, lijana tse monate.

Lijo tsa k'holeseterole e phahameng lijong tsa basali bakeng sa beke

Khafetsa, haeba ho hlokahala, fetola lijo ho ba le mathata le ho pheha lijana tse itseng. Ho hana lijo tse tloaelehileng tse mafura le mokhoa o tloaelehileng oa kalafo ea mocheso - ho fepa - ho nkuoa ke ba bangata e le phetoho ho lijo tse ncha hape tse se nang tatso. Leha ho le joalo, lenane la lijo tse lumelletsoeng ha li u lumelle ho ja eseng tse fapaneng feela, empa hape le monate, ha u ntse u boloka bophelo bo botle.

Ho etsa hore ho be bonolo ho tloaela melao-motheo e mecha ea phepo e nepahetseng, 'me qalong u ka sebelisa lethathamo la lijo tse ka bang le k'holeseterole e phahameng. Bakeng sa letsatsi le leng le le leng la beke ho na le lijo tse 5, ho kenyelletsa lijo tsa khefu tse 2, lijo tsa mots'eare, lijo tse bobebe tsa mantsiboea le lijo tsa mantsiboea. Qetellong e lokela ho ba ka mor'a lihora tse 3 pele o robala.

Mantaha

Oatmeal, tee e tala e nang le mahe a linotsi.
Litholoana.
Sopho ea meroho, tlhapi e halikiloeng, salate ea meroho e nang le liaparo tsa oli.
Kefir e nang le li-cookies tse omileng.
Khoho le sejana sa lehlakoreng sa meroho.

Omelet (ho tloha mahe a felletseng kapa liprotheine tsa tsona feela), lero la litholoana.
Peo kapa linate tse fokolang tse nang le litholoana tse omisitsoeng.
Li-cutlets tsa Steam tse khabisitsoeng ka buckwheat.
Orange kapa apole.
Litlhapi tse halikiloeng, meroho.

Cheesecake le jeme.
Salate e nang le limela
Sopho ea k'habeche e sa tsoakoang, li-meatball, raese e phehiloeng.
Chisi e nang le mafura a tlase, bohobe.
Kefir, litholoana.

Millet porridge, tee.
Li-biscuits tse omisitsoeng ka lebese.
Tsebe, litlhapi tse phehiloeng ka sejana sa meroho se lehlakoreng.
Coleslaw ka celery le apole.
Cottage chisi casserole, kefir.

Rice porridge, lero la litholoana.
Apole kapa litholoana tse ling.
Moroho oa khoho ea mafura a tlase, pasta e phehiloeng, cutlet ea nama e phophomang.
Kefir kapa tee e nang le likuku.
Litlhapi tse halikiloeng ka meroho.

Sandwich ea bohobe ba rye bo nang le khoho e halikiloeng le likomkomere, tee.
Litholoana tse omisitsoeng kapa linate, lipeo.
Borsch ntle le nama, li-meatball litlhapi tse nang le raese lehlakoreng lehlakoreng.
Meroho kapa litholoana tse ncha.
Cottage chisi, kefir.

Sontaha

Buckwheat porridge, tee e nang le marmalade kapa jeme.
Salate ea litholoana
Sopho ea meroho, tlhapi e halikiloeng ka meroho.
Kefir, cookies e omeletseng kapa biscuit.
Omele, apole.

Lijo tse joalo tsa ho fokotsa cholesterol ea mali ka likhoeli tse 1-2 li tla thusa ho nolofatsa boemo ba lipoprotein maling. Leha ho le joalo, motho ha aa lokela ho tšepa lijo feela: ho ikoetlisa le hona hoa tlameha, 'me haeba ho hlokahala, kalafo ea lithethefatsi.

Kotsi ea k'holeseterole e phahameng ho basali e fetile lilemo tse 50

Le ha cholesterol e le ntho e thehang khetla ea kantle ho lisele tsa rona, e ntlafatsa ts'ebetso ea ts'ebetso ea ts'ebetso ea ts'ebetso ea ts'ebetso ea ts'ebetso ea lihormone, boemo bo phahameng ba ntho ena bo ka lematsa 'mele.

Bakeng sa basali kamora lilemo tse 50, tloaelo ea k'holeseterole ke letšoao la 4.20 - 7.85 mmol / l. Likahare tsa eona tse phahameng maling li lebisa 'neteng ea hore cholesterol e khomaretsoe maboteng a methapo, ka hona e theha li-plaque.

Ho sibolloa ha pente e le 'ngoe ho bolela hore likepe tsohle lia ameha, phapang e ka ba kholo feela. Boholo ba pente e bolela hore sebakeng seo letsoalo la mali le fokolang le hore menyetla ea ho otloa kapa ho otloa ke pelo e ea eketseha.

E le ho lemosa 'mele oa hau ka mathata a joalo, o lokela ho nahanisisa ka lijo tsa hau le ho latela mokhoa oa ho ja o thusang ho fokotsa cholesterol.

Matšoao a k'holeseterole e phahameng ho basali ka mor'a lilemo tse 50

Hangata, basali kamora lilemo tse 50 ba ela hloko cholesterol kamora ho ba le matšoao a atherosulinosis kapa ka mor'a ho otloa ke lefu la pelo.

Ho utloa bohloko maotong ke e 'ngoe ea matšoao a k'holeseterole e phahameng.

Matšoao a k'holeseterole e phahameng ke:

angina pectoris
bohloko maotong ha u tsamaea,
ponahalo ea matheba letlalong
ho nyekeloa ke pelo
ho phatloha ha methapo ea mali.

Basali, lilemong tsena, ba hloka ho hlahloba bophelo ba bona khafetsa, hobane ka nako ena ho khaotsa ho ilela khoeli ho qala, 'me ho fetoha haholo ha' mele.

Lisosa tsa Cholesterol e Phahameng ho Basali Kamora Lilemo tse 50

Lisosa tsa cholesterol e phahameng ho basali kamora lilemo tse 50 e ka ba:

Ho na le mabaka a mangata a ho phahamisa k'holeseterole

Maemo a estrogen a theohileng. Phokotseho ea litekanyetso tsa estrogen e etsahala ho basali kamora lilemo tse 50 ka lebaka la ho qala ho khaotsa ho ilela khoeli. Sena se lebisa keketseho ea cholesterol ea mali.
Eseng bophelo bo mafolofolo. Ka mokhoa oa bophelo o sa fetoheng, boemo ba li-triglycerides le seo ho thoeng ke "mpe" cholesterol sea phahama, se lulang maboteng a likepe.
Phepo e fosahetseng. Likahare tse phahameng tsa mafura a mafura lijong li eketsa boemo ba cholesterol maling, ntle le moo, ka lebaka la lijo tse joalo, boima bo feteletseng bo hlaha.
Boima bo feteletseng. Bothata ba boima ba 'mele bo atile haholo ho basali ba seng ba fetile lilemo tse 50, hobane bophelo bo mafolofolo bo fokola, ba bangata ha ba khomarele phepo e nepahetseng' me sena sohle se lebisa ho bokelleng ha liponto tse eketsehileng, tseo ka tsona li eketsang cholesterol ea mali.

Ke lijo life tse ka jeoang ke cholesterol e phahameng, mme e ke keng ea e-ba basali kamora lilemo tse 50

Joalokaha ho boletsoe ka holimo, sesosa sa cholesterol e phahameng hangata ke khaello ea phepo e nepahetseng.

Ka hona, ho hlokahala hore o kenyetse lihlahisoa tse latelang lijong tsa hau:

Lihlahisoa tse nang le phofo ea koro ea pele, sena se sebetsa le ho ho baka le ho rolls,
lihlahisoa tse phahameng tsa lebese,
mahe, haholoholo yolk,
Nama e nang le mafura a mangata, mohlala, nama ea kolobe, konyana, letata le likhantsi,
sebete
litlhapi tse mafura
mayonnaise
mefuta eohle ea oli ntle le mohloaare,
margarine
boroso,
lijo tse potlakileng
kofi
tee e matla.

Lihlahisoa tse lumelletsoeng k'holeseterole e phahameng ka mor'a lilemo tse 50 ho basali li thusa ho fokotsa ts'ebetso ea eona mme lihlahisoa tsena ke:

oli ea mohloaare
oli ea soneblomo e sa lomosoang,
nama e bonojoana le tlhapi,
bohobe kapa bohobe
Lihlahisoa tsa koro tsa durum,
Lihlahisoa tsa lebese tsa 1%,
chisi tse nang le mafura a tlase,
Meroho le litholoana tse ncha
lijo-thollo tse phehiloeng ka metsing
li-mushroom
Meroho e halikiloeng e sa tsoa khuoa
tee e tala.

Lijo tsa k'holeseterole e phahameng bakeng sa basali kamora lilemo tse 50

Lijo tse nang le cholesterol e phahameng ho basali kamora lilemo tse 50 ha li thusoe feela ho fokotsa boemo ba tsona, empa hape li thusa ho theola boima ba 'mele. Lirapa li khethoa feela ke ngaka, e tataisoang ke liphetho tsa liteko le boemo ba bophelo bo botle.

Hoa hlokahala ho kenyelletsa lijo tse ratoang ke ba bangata

Ka tlase ho lenane la beke le beke bakeng sa basali ba fetang 50 ba nang le cholesterol e phahameng.

Lijoa tsa hoseng tsa bobeli. Salate ea tamati ka oli ea mohloaare.

Lunch. Sopho ea khoho e halikiloeng hanyane ka hanyane, ke letlalo la likhoho feela le lokelang ho tlosoa. Buckwheat porridge le salate ea hop e nang le lihoete.

Phutso ea mots'eare. Kefir e se nang mafura.

Lijo tsa mantsiboea Lirosa tse phehiloeng ka tlhapi e halikiloeng.

Lijoa tsa hoseng. Buckwheat porridge e nang le lebese la 1% le tee e tala.

Lijoa tsa hoseng tsa bobeli. Apole e kolobisitsoeng.

Lunch Sopho ea nama ea khomo, cutlet ea mou le sechu sa meroho. Lero la Orange

Lijo tsa mantsiboea. Litapole tse phehiloeng, sefuba sa khoho se phehiloeng le tee e tala.

Oatmeal lijo tsa hoseng

Lijoa tsa hoseng. Oatmeal le lero la apole.

Lijoa tsa hoseng tsa bobeli. Tse 'maloa tsa linate life kapa life.

Lunch Sopho ea meroho, tlhapi e nang le mouoane le phofo ea buckwheat, hammoho le compote e omisitsoeng ea litholoana.

Phutso ea mots'eare. Cheese e tlase e nang le mafura.

Lijo tsa mantsiboea Tomoso e halikiloeng ea li-eggplant, liiee tsa nama tse halikiloeng le tee e tala.

Lijoa tsa hoseng. Curd casserole.

Lijoa tsa hoseng tsa bobeli. Orange e le 'ngoe.

Lunch Sopho ea ka tlung, lihlapi tse phehiloeng ka sopho ea meroho.

Phutso ea mots'eare. 1% kefir le bohobe.

Lijo tsa mantsiboea Salate le pepere e khubelu, onion le tamati ka oli ea mohloaare, protheine omelette e tsoang ho lehe le le 1 le tee e tala.

Lijoa tsa hoseng. Oatmeal ka lebese la skim le lero la lamunu.

Se ke oa lebala ka salads

Lijoa tsa hoseng tsa bobeli. Salate ea Banana le kiwi, hammoho le yogurt e mafura a tlase.

Lunch Sopho ea mokopu e nang le nyalothe, sefuba sa khoho.

Tee e phahameng. Walnuts.

Lijo tsa mantsiboea Buckwheat porridge e nang le cutlet ea mouoane le tee.

Lijoa tsa hoseng tsa bobeli. Yoghur e se nang mafura e 1 kopi le bohobe

Lunch Sopho ea lense, tlhapi ea sechu le compote ea apole.

Phutso ea mots'eare. Li-pancake tse besitsoeng le tee.

Lijo tsa mantsiboea Rice le meroho, nama ea khomo le tee e tala.

Lijoa tsa hoseng. Rice porridge le lero la rantipole.

Lunch Sopho ea meroho, patty ea mouoane le li-compote.

Tee e phahameng. Yoghur e mafura a tlase le bohobe.

Lijo tsa mantsiboea. Sesepa sa meroho le sefuba sa khoho se phehiloeng.

Karolo ea sejo se le seng e lokela ho ba e seng ligrama tse 200, hape o hloka ho noa lino tse ling, ntle le lino le litholoana tsa meroho, metsi le ona a tlameha ho ba teng lenaneng.

Rice porata e nang le monokotsoai

Thibelo

Ka cholesterol e eketsehileng ho basali kamora lilemo tse 50, motho ha aa lokela ho latela feela lijong, empa hape le ho latela mehato ea ho thibela bokuli bona:

Qalong, o hloka ho khaotsa ho tšoha.
E phela bophelo bo mafolofolo. Kamora lilemo tse 50, ha ua lokela ho imetsa mmele haholo, empa ho tsamaea, ho matha kapa ho palama baesekele metsotso e 30 e tla ba khetho e ntle.
Hoa hlokahala ho tlosa boima bo feteletseng, hobane ha bo fokotseha, boemo ba cholesterol le bona boa fokotseha.
Hoa hlokahala ho emisa ho tsuba le ho noa joala, ke veine e khubelu feela e lumelloang le ka tekanyo e nyane.
Habohlokoa le ho feta, phetoho ea phepo e nepahetseng, e lokelang ho lateloa kamehla.

Ka cholesterol e eketsehileng ho basali kamora lilemo tse 50, ho boloka mokhoa oa bophelo o mafolofolo le ho latela ho ja ho ke ke ha thusa feela ho ntlafatsa maemo a ka hare a 'mele, empa hape ho shebahala hantle.

Ho bohlokoa ho hopola hore u ke ke ua itlhalosa 'me ka sebele u tlameha ho etela ngaka hore e hlahise kalafo e nang le bokhoni le ho etsa lijo tsa motho ka mong.

Melemo ea lero le tee e tala

Bakeng sa ho tlosa k'holeseterole e feteletseng maling, o hloka ho noa lero ho tsoa ho lamunu kapa morara. U ka ja kharenate, phaenapole le lero la apole e halikiloeng ka lero le lenyane la lemone. Ho nooa ho lokela ho kenngoa lijong butle-butle, ho qala ka tekanyetso e fokolang.
Ka tee e tala le ka har'a lino, e na le lintho tse ngata tse thusang:

iodine, livithamini tsa B, tšepe, manganese, vithamini ea K, silicon, magnesium, flavonoids, alkaloids.

Tee e tala e thusa ho fokotsa k'holeseterole 'meleng, e thusa ho eketsa matla a methapo ea mali, e ntlafatsa boemo ba mesifa ea pelo. Ho nooa hoa hlokahala ho thibela ho hlaha ha atherosulinosis le methapo ea methapo ea methapo ea methapo.