Nutle ea Cholesterol e Phahameng

Ka lilemo tse mashome, bo-rasaense ba khothalelitse ka matla ho ja lijo tse sa qheleng lijo tse nang le cholesterol e phahameng. Ho ne ho lumeloa hore tšebeliso ea lijo tsa leoatleng, mahe, chisi le lijo tse ling li lebisa ho dikahare tse eketsehileng tsa joala bona bo mafura maling, mme ha ho hole le nts'etsopele ea methapo e kholo ea pelo. Ka lebaka lena, bakuli ba ile ba eletsoa hore ba je lijo tsa semela feela. Leha ho le joalo, joale lintho tsohle li fetohile. Lintho tse khahlisang tse sibolotsoeng matsatsing a rona li totobatsa tsietsi ea likotsi tsa k'holeseterole ebile li fetola mohopolo oa lijo tse hlokahalang.

Melao-motheo ea phepo e nepahetseng bakeng sa k'holeseterole e phahameng

Ntho ena e fumanoe lekholong la bo 18 la lilemo mme e amoheloa e le mafura, empa kamora lilemo tse 100, bafuputsi ba ile ba paka hore cholesterol ke joala. Ho tloha ponong ea k'hemistri, ho nepahetse ho e bitsa k'holeseterole, empa naheng ea Russia ba sebelisa lebitso le felletseng. Ntle le moo, ho ile ha fumaneha hore ntho ke karolo ea lisele tsa lintho tsohle tse phelang, ntle le libaktheria, fungi le limela. Ka lebaka lena, phepo e nang le cholesterol e telele ke khale e thehiloe phehisong ea ts'ebeliso ea lihlahisoa tsa liphoofolo.

Taba e makatsang e ile ea thehoa hamorao: 'mele o fumana karolo ea 20 lekholong ea cholesterol lijong,' me o kopanya ba setseng ba le bang. Ho fokotsa tšebeliso ea lihlahisoa tsa liphoofolo ha ho na phello ho lipalo tsa mali. Bophahamo bo phahameng ba ntho hangata bo amahanngoa le ho holofala ha methapo ea methapo ea methapo. Lijo tse reretsoeng ho felisa cholesterol e phahameng li ntlafalitsoe.

Lethathamo 1. Melao-motheo ea phepo e nepahetseng

Litlhahiso	Litlhaloso
Ho fokotseha hoa mafura a mangata le mafura a fetisitsoeng a amang metabolism ea metabolism hampe	Ho bohlokoa ho tlosa oli ea palema, oli ea kokonate, bacon, nama ea khomo, botoro, margarine, lijo tse potlakileng lijong. E lumelletse ts'ebeliso ea lihlahisoa tsena ka bongata bo fokolang. Likhalori tsa tsona ka letsatsi ha lia lokela ho feta liperesente tse 7,7 tsa khalori ea letsatsi le letsatsi
Kenyelletsa le mafura a monounsaturated, polyunsaturated le li-acid tse omega-3	Ho khothaletsoa oli ea mohloaare, oli ea linse, li-avocado, tlhapi ea leoatleng, linate, kokoana ea koro, mohloa oa linaoa, lijo-thollo, jj.
Fokotsa lik'habohaedreite tse bonolo	Lijo ho theola k'holeseterole ea mali e kenyelletsa ho baka, liswiti, confectionery
Sebelisa lijana tse phehiloeng kapa lijo tse entsoe ka boiler bo habeli	Se ke oa ja tse halikiloeng kapa tse halikiloeng
E ja meroho	Acid le pectins li thibela oxidation ea cholesterol

Ho khothalletsoa ho ja ka likarolo tse nyane, makhetlo a 4-6 ka letsatsi. Ho feta moo, ho bohlokoa ho noa metsi a mangata.

Likepe tse phahameng tsa LDL-ho fokotsa le ho hlatsoa

Lijo tse ling li na le lintho tse fokotsang lipoprotein tse tlaase. Lijo tse joalo li tlameha ho kenngoa lijong ho theola k'holeseterole e ngata, ho fanoa ka lintlha tse ngata ka har'a tafole.

Tafole ea 2. Lijo tse nang le thuso ea ho fokotsa LDL

Karolo ea bohlokoa	Kameho	E na le eng
Resveratrol	E hatella oxidation ea li-density lipoprotein tse tlase, e hatella ho ruruha, e fokotsa tsoekere ea mali, jj.	Cocoa, linate, matlalo a morara, veine, jj.
Sterols ea limela	E thibela ho kenngoa ha cholesterol ea ka mpeng	Hlooho ea soneblomo le rapeseed, oli ea buckthorn, jj.
Flavonoids	Phello e ntle ho metabolism	Tee e tala, veine e khubelu, li-sea buckthorn, chokolete e lefifi, jj.
Fibre	Lijo tse lokelang ho fokotsa cholesterol e lokela ho kenyelletsa fiber. Hoa hlokahala bakeng sa ts'ebetso e tloaelehileng ea ts'ilo ea lijo	Lijo-thollo, linate, liapole tse omisitsoeng, liapole, morara, li-mushroom, jj.
Li-acid tse sa tsoakoang	Ke karolo ea bohlokoa ea lipid metabolism.	Salmon, sardines, hake, cod, jj.

Lijo tse nang le k'holeseterole e phahameng li lokela ho kenyelletsa litlama tse ncha, likharenate, monokotsoai, jj. Ho khothalletsoa ho sebelisa lino tse sa lomosoang tse ncha, empa ka bongata.

Lenaneo la ntle le chokolete bakeng sa beke

Ho hana ka botlalo tšebeliso ea k'holeseterole ha ho na thuso. Ho feta moo, lijo tse se nang k'holeseterole e ka baka keketseho ea joala bo mafura ke 'mele ka booona. Ho molemo ho theha lijo tse thehiloeng ho phepo e nepahetseng.

Letlapa la 3. Lenaneo la lijo le khothaletsoa k'holeseterole e phahameng bakeng sa beke

Letsatsi la beke	Mehlala ea mohlala
Mantaha	Lijoa tsa hoseng: omelette ea protheine e chesang, tee e tala, selae sa chokolete e lefifi
Lijoa tsa bobeli tsa hoseng: salate ea meroho ka oli ea mohloaare / e halikiloeng
Lijo tsa motšeare: sopho ea tlhapi ea metsi a letsoai, meroho e halikiloeng, lero la kharenate
Lijo tsa mantsiboea: salate ea matsoele ea khoho e nang le avocado le oli ea mohloaare, selae sa bohobe ba lijo-thollo
Labobeli	Oatmeal ka metsi ka liapolekose tse omisitsoeng, litholoana tsa leoatleng
Yoghur ea mafura a fokolang, apole
Lijo tsa beke le beke tsa lijo tsa k'holeseterole li ka kenyelletsa moro oa nama ea khomo e tšetsoeng, sefuba sa khoho se phehiloeng ka asenegus ea lijo tsa mots'eare.
Lijo tsa mantsiboea: phofo ea buckwheat, salate ea meroho
Laboraro	Cottage chisi casserole e nang le monokotsoai
Bohobe bo halikiloeng ka selae sa tamati, litlama le oli ea mohloaare
Sopho ea khoho, li-cutlets tsa nama le raese
Lijo tsa mantsiboea: vinaigrette ka oli ea mohloaare
Labone	Lijoa tsa hoseng: salate ea litholoana e nokiloeng ka yogurt ea skim
Lijo tsa motšeare: linate tse 'maloa le banana
Lijo tsa motšehare: sopho e entsoeng ka hop e tala, sechu sa meroho
Lijo tsa k'holeseterole li tlameha ho kenyelletsa lijana tse tsamaisitsoeng. Bakeng sa lijo tsa mantsiboea, li-cutlets tsa mohloa, pasta e phehiloeng ka oli ea mohloaare e nepahetse
Labohlano	Lijoa tsa hoseng: li-cutlets tse halikiloeng tsa rantipole, moro oa rosehip
Lijoa tsa bobeli tsa hoseng: sandwich e nang le litlhapi tse phehiloeng le avocado
Lijo tsa motšeare: sopho ea beetroot, k'habeche ea stewed, cutlet ea khisi e halikiloeng
Lijo tsa mantsiboea: phofo ea harese e nang le nama e besitsoeng
Moqebelo	Lijoa tsa hoseng: kofi ntle le tsoekere, skim chisi ea chisi e phehiloeng ka ontong
Lijoa tsa bobeli tsa hoseng: lero la lamunu, litholoana tse fokolang tse omisitsoeng
Haeba k'holeseterole e phahame, ho ja ho ka kenyelletsa khekhe ea makhapetla le harese, k'habeche schnitzel
Lijo tsa mantsiboea: fillet ea tlhapi e halikiloeng le salate ea meroho
Sontaha	Lijoa tsa hoseng: jelly e ncha ea apole, phofo ea nyalothe e nang le liapole tse omisitsoeng
Lijo tsa motšeare: li-biscuits tsa lijo-thollo, tofu, meroho
Lijo tsa motšeare: borsch e lean, coleslaw le lihoete, likokoanyana tsa nama ea khōhō
Lijo tsa mantsiboea: casserole ea meroho, seno se bolila sa lebese

Lenaneo la beke bakeng sa ho boloka lijo le k'holeseterole e phahameng e lekane. U ka fumana litlhahiso tse tsoang ho setsebi sa phepo e nepahetseng.

Risepe e ka sebelisang lipoprotein tsa mali

Lijo tse fapaneng tse fapaneng li u lumella ho ja tse fapaneng le tse monate. Lisebelisoa tsa bakuli ba "cholesterol" bakeng sa beke li ka kenyelletsa litlolo tse khahlisang haholo. Ho loketse ho ela hloko porese ea mokopu. Bakeng sa hae o tla mo hloka:

• nyalothe kapa oatmeal
• mokopu
• lebese le mafura a tlase
• metsi.

Mokopu e lokela ho eboloa, e khaoloe ebe e pheha ho fihlela e le bonolo. Ebe u sila ka har'a blender ebe u eketsa ho paseka e lokisitsoeng ka lebese le metsi ka karo-karolelano ea 1 ho ea ho 1. Ho molemo ho ila tsoekere. Ntle le moo, bakeng sa tatso, hoa utloahala ho eketsa linate kapa litholoana tse ncha.

Millet porridge e nang le mokopu e ka lokisoa ka pitseng

Flaxseed oli ho fokotsa

Lioli tsa meroho tsa boleng bo holimo ke karolo ea bohlokoa ea phepo e nepahetseng. Lijo tsa k'holeseterole li ka kenyelletsa oli ea peo ea folaxe.

Ho thibetsoe ka thata-thata ho sebelisa li-decoctions le infusions ntle le ho buisana le setsebi. Maemong a mang, lijo tse nang le k'holeseterole e phahameng li tlatsetsoa ke:

• tlhahiso ea dandelion
• Quoction ea motsoako oa licorice,
• infusion ea "marigolds",
• 'mala oa lime, jj.

Ke eng e ke keng ea jeoa kamora 50?

Lekhetlong lena, metabolism e ea fokotseha. Leha ho le joalo, k'holeseterole e phahameng ka mor'a lilemo tse 50 hase kamehla e leng pontso e tšosang 'me e hloka lijo tse thata. Haeba ngaka e khothalletsa ho fetola lijo, melao-motheo e tla lula e tšoana.

• ho hana lijo tse mpe "tse mpe", ho ja lijo tse nang le "carbohydrate" tse ngata,
• Lijo tse nang le k'holeseterole e phahameng kamora 50 e bolela phepo e nepahetseng,
• tšebeliso ea lijo-thollo, meroho.

Lethathamo la seo u ke keng ua se ja ka lijo tsa k'holeseterole sea tšoana: lijo tse potlakileng, tse tsubiloeng, tse halikiloeng, bacon, jj.

Ke eng hape eo nka e etsang ho thefula?

Ho joalo, lijo tsa cholesterol tse nang le "cholesterol e phahameng" e kholo ke tsa bohlokoa haholo. Ho ja lijo tse nepahetseng ho etsa hore 'mele o sebetse ka mokhoa o nepahetseng. Leha ho le joalo, ho bohlokoa hape ho tlohela ho tsuba le ho noa joala. Ntle le moo, ho bohlokoa ho thibela khaello ea sephethe-phethe. Maemong a tebileng, lithethefatsi tse fokotsang lipid li khothalletsoa ho etsa hore letšoao le fokotsehe.

Melao-motheo ea phepo e nepahetseng

Hypercholesterolemia ha e bolele phetoho ea bophelo bohle ho lijo tse thata, ho fapana le moo, phepo e nepahetseng e nang le cholesterol e phahameng e fapane haholo 'me lihlahisoa tse ngata lia lumelloa. Ke phetoho ea mekhoa e metle ea ho ja, e khothalletsoang ke lingaka tsa profiles tse fapaneng. Ho fihlela ho fokotseha ho sa feleng ha cholesterol ea mali, o hloka ho latela melao-motheo e latelang:

1. E ja hanyane ka makhetlo a 5-6 ka letsatsi. Karolo ea lijo e lokela ho ba e le hore motho a se ke a nona haholo.
2. Boloka likhalori tse lekaneng tse jeoang ka letsatsi bakeng sa bong le lilemo tse itseng. Keletso ena e mabapi le boima bo tloaelehileng, bo bohlokoa ntoeng ea ho loants'oa cholesterol e tloaelehileng.
3. Lahla lihlahisoa tse felileng, lihlahisoa tsa nama tse felisitsoeng, lisoseji, lisose.
4. Khaotsa ho reka li-cookies, lijo tse tsoekere. Ho molemo ho li baka ka lihlahisoa tse lumelletsoeng.
5. Hoa hlokahala ho fokotsa tšebeliso ea mafura ke karolo ea boraro, ha mafura a meroho a lokela ho tloheloa ka botlalo mme a nkeloe oli ea meroho - mohloaare, linseed, poone, sesame. Lioli tsa meroho li sebelisoa ho isa tekanyong e kholo ea ho apesa li-salads le lijana tse ling, 'me lijo tse halikiloeng li tla tlameha ho tloheloa ka ho felletseng, kaha li ka eketsa cholesterol ea atherogenic maling.
6. Ha u reka lihlahisoa tsa lebese, u hloka ho nka feela mefuta e nang le mafura a tlase.
7. Etsa bonnete ba ho ja litlhapi tsa noka le tsa leoatle. Kahoo, ka lihlapi tsa metsing ho na le mafura a mangata a thusang ho hloekisa lijana tsa atherosranceotic plaque. Bonyane lijo tse 3 tsa lijana tsa lihlapi li lokela ho jeoa ka beke.
8. Pheha nama ea nama ea nama e tšeloang lijong - nama ea khomo, ea konyana, le ea rabi. Lokisetsa lijana tsa nama ha e sa feta makhetlo a 3 ka beke.
9. Ho khothalletsoa ho sebelisa sefuba sa khōhō e le nama - se na leeme ebile se na le liprotheine tse ngata.
10. Ha ho khoneha, ho khothalletsoa ho kenyelletsa papaling ea lijo: nonyana e hlaha, venison. Nama e joalo e na le mafura a fokolang.
11. Ho rata porridge. Ka lebaka la litaba tse phahameng tsa likhoele tse kopaneng, li monya cholesterol ebe ka tlhaho li e tlosa 'meleng.
12. Karolo ea bohlokoa ea lijo tsa phepo ke meroho le litholoana. Ka letsatsi, takatso ea bona e felletseng e lokela ho ba ligrama tse 500. Li jeoa tse sa tsoa khuoa, meroho e meng e ka phehoa kapa ea apehoa.
13. Ho molemo ho hana kofi ka ho felletseng. Haeba sena se sa khonehe, kopi e le 'ngoe e lumelletsoe ho e nooa ka letsatsi. Boithuto bo netefalitse hore seno sena se ka eketsa tlhahiso ea li-lipids tsa atherogenic ke lisele tsa sebete.
14. Khela biri le meea. Ka linako tse ling o ka noela khalase e le 'ngoe ea veine e khubelu e omileng.

Melao-motheo ena ea phepo ha e bolele lithibelo tse thata. Ho fapana le hoo, lenane la lihlahisoa tse lumelletsoeng le fana ka sebaka se seholo bakeng sa litoro tsa fantisi, ha o ka pheha lijana tse monate haholo le tse khotsofatsang.

Liprotheine, Mafura le lik'habohaedreite

Bakeng sa ts'ebetso e felletseng ea 'mele, motho o tlameha ho fumana liprotheine, mafura le lik'habohaedreite ka lijo, ka hona batho ba nang le cholesterol e phahameng maling ba ke ke ba tlohela mali ka botlalo.

Bongata ba rona re tloaetse ho fumana liprotheine ho nama, khafetsa ho tsoa kolobe. Empa ke mohloli oa cholesterol e ngata. Joale ho ja eng ka botlalo le ka nepo ntle le ho senya bophelo bo botle?

Litsebi tsa bona tsa phepo li khothaletsa ho fumana lihlahisoa tse latelang:

• lihlapi tsa leoatle kapa tsa noka,
• shrimp
• nama ea nama ea khomo kapa ea nama ea khomo,
• sefuba sa khoho
• peeled turkey turkey,
• malee: lierekisi, linaoa, lensisi, linaoa.

Lihlahisoa tsena li lekane ho pheha lijo tse matlafatsang letsatsi le letsatsi. Bakeng sa lijo tsa hoseng le tsa mantsiboea, ka linako tse ling u ka ja chisi e nang le mafura a tlase, yogurt ea tlhaho ea mafura a tlase kapa kefir.

Ba lokela ho ja haholo. Lijo tse latelang li tla ba molemo ho batho ba nang le cholesterol e phahameng:

• monokotsoai, litholoana, meroho, liloko,
• lijo-thollo
• bohobe bo tsoang ho rye, buckwheat kapa phofo ea raese.

Melemo ea lik'habohaedreite tse joalo li na le litaba tsa bona tse phahameng tsa fiber ea lijo, tse thusang ho fokotsa cholesterol e "mpe" maling. Li hloekisa mala, li monya mafura a mmele a sa hlokahaleng, li a thibela ho kenella maling. Ntle le moo, litaba tse phahameng tsa livithamini le liminerale li etsa hore metabolism e tloaelehe, ho kenyeletsa le metabolism ea lipid.

Li tlameha ho ba teng lijong tsa motho e mong le e mong, esita le ho mokuli ea nang le hypercholesterolemia. Hoa hlokahala ho kenyelletsa mafura a mangata, a ka eketsang feela cholesterol ea atherogenic. Mafura a meroho a lokela ho khethoa:

• lero la letsatsi
• mohloaare
• sesame seed
• poone.

Le oli ea meroho e ke ke ea sebelisoa bakeng sa lijo tse halikiloeng, ho molemo ho li salads le tsona. Ka foromo ena, ba tla thusa ho eketsa li-anti-atherogenic lipids, tse bohlokoa haholo bakeng sa ho boloka metabolism ea lipid ka tekanyo e nepahetseng.

Lioli tsa litlhapi, tse fumanehang ho:

Li na le karolo ea k'holeseterole, empa kaofela ha eona ha e nke lehlakore ke mafura a mangata a omega 3, kahoo litlhapi tsa leoatle li tlameha ho kenngoa lijong tsa motho ea nang le cholesterol e phahameng.

Ke eng hape e ke keng ea jeoa?

Boemong ba pele ba phetoho ea phepo e nepahetseng, ho ka ba thata ho hopola hore na ke lijo life tseo u ka li jang le tseo ho leng molemo ho li hana kapa ho ja hanyane ka moo ho ka khonehang. Re fana ka tafole e thathamisang lihlahisoa tsena. E ka hatisoa 'me ea bolokoa ka kichineng ka lekhetlo la pele ho laola lijo tsa hau le ho pheha u sebelisa lijo tse lumelloang.

E khothalelitsoe hore e sebelisoe	E khonahala ka tekanyo e fokolang	Lahla ka ho felletseng	E khothalelitsoe hore e sebelisoe	E khonahala ka tekanyo e fokolang	Lahla ka ho felletseng
Mafura			Lihlahisoa tsa lebese
Lioli leha e le life tsa meroho	Mafura	Margarine, mafura ohle a liphoofolo, botoro	Chese e nang le mafura a tlase le chisi, kefir, yoghur, lebese le yogurt ho fihlela 1% mafura	Lihlahisoa tsa Mafura a Bohareng	Lihlahisoa tsohle tsa lebese tse nang le mafura, ho kenyelletsa lebese
Lihlapi tsa leoatleng / Litlhapi			Nama / likhoho
Litlhapi tse nang le mafura a manyane (ka ho khetheha maoatle a batang), a nooang, a phehiloeng kapa a phehiloeng	Li-Mussels, makhala	Litlhapi tse mafura kapa tse halikiloeng, squid	Turkey kapa khoho ntle le mafura le letlalo, mmutla, veal	Nama ea khomo, konyana	Kolobe, matata, likhantsi, lihlahisoa leha e le life tse felileng, ho peista
Lithuto tsa pele			Keresemese
Sopho ea meroho	Sopho ea tlhapi	Sopho e nang le moro oa nama ebile e halikiloe	Durum koro koro le bohobe	Bohobe, linaoa tsa phofo	Lihlahisoa tsa koro tse bonolo
Mahe			Nuts
Khoho ea protheine kapa likoekoe	Lehe ka botlalo (makhetlo a 2 ka beke)	Mahe a halikiloeng	Lialmonde, li-walnuts	Li-pistachios, hazelnuts	Kokonate, Lirosa tse halikiloeng kapa tse halikiloeng
Meroho, litholoana			Litekete
Li-greens, legumes, meroho le litholoana tse ncha, hammoho le litapole tse besitsoeng, tsa jekete	Liapole tse phehiloeng, meroho e halikiloeng	Meroho e halikiloeng, litapole lijo tse potlakileng	Lijoa tse entsoeng ka litholoana tsa tlhaho, lino tse tahang kapa lino tse nang le tsoekere e nyane	Ho baka, pastry	Creamy ice cream, likuku, likuku
Linoko			Lino
Mosetareta	Soso ea soya, ketchup	Mayonnaise le tranelate e bolila ea eng kapa eng e mafura	Litlhare tsa litlama, tee	Joala	Cocoa ea kofi, kofi

Haeba haholo-holo o ja lijo tse lumelletsoeng tafoleng e le motheo oa lijo tsa hau, o ka etsa hore cholesterol e ngata e be le maemo a mangata.

Ke k'holeseterole e kae lijong?

Haeba motho a e-na le k'holeseterole e phahameng maling, takatso ea hae ea letsatsi le letsatsi ea lijo ha ea lokela ho feta 200-250 mg, ho latela sethala sa mekhoa ea atherosselotic 'meleng.

Ngaka e eang teng e tla thusa ho qaqisa lijo tsa hau hantle, empa ho boetse ho bohlokoa hore u tsebe hore na k'holeseterole e kae ka lijong tse nang le maemo a pele ho eona.

Haeba u batla ho ja lijo tse joalo, ho hlokahala hore u bale likarolo tsa tsona ho latela lethathamo la k'holeseterole ka 100 g, e le hore u se ke ua feta mafura a letsatsi le letsatsi. Haeba mokuli ea nang le hypercholesterolemia a ntse a tsoela pele ho sebelisa lihlahisoa tsena ka bongata, sena se tla eketsa cholesterol le ho eketsa liphetoho tsa atherosranceotic likepeng.

Ke lijo life tse se nang cholesterol?

Bakeng sa ho fokotsa cholesterol e "mpe" maling le ho eketsa boemo ba lipid-anti-atherogenic, o hloka ho etelletsa pele lihlahisoa tse se nang k'holeseterole ho hang kapa e fumanehang ka bongata. Leha ho le joalo, re lokela ho hopola hore tse ling tsa tsona, leha li se na "cholesterol" e mpe ", li na le lik'halori tse ngata haholo, kahoo u ke ke oa li ja ntle le tekanyo, mme tse ling, joalo ka linate, ke hanyane feela.

Mona ke lenane la lijo le lijana tse se nang cholesterol:

• lihlahisoa life kapa life tsa semela: meroho, mahapu, monokotsoai, litholoana,
• lero le nchafalitsoeng. Leha lihlahisoa tse tšoanang tsa lebenkele tse tsoang lipaketeng li se na cholesterol, tsoekere e teng ho eona, ho bolelang hore lik'hilojule tse eketsehileng.
• lijo-thollo tse entsoeng ka lijo-thollo, tse lokisitsoeng ntle le ho eketsoa lebese le botoro,
• lijo-thollo le linaoa,
• sopho ea meroho
• oli ea meroho, leha ho le joalo, ho loketse ho nahana ka litaba tsa eona tse phahameng tsa khalori,
• linate le peo, empa ha li hloke ho jeoa ho feta 30 g ka letsatsi.

Haeba haholo-holo u khetha lintho tse thathamisitsoeng le lijana, u ka eketsa "cholesterol" e ntle maling le ho fokotsa "e mpe" likhoeling tse 'maloa.

Ke lijo life tse tlase k'holeseterole ea mali?

Lilemong tse mashome tse fetileng, lithuto tse ngata tse kholo li 'nile tsa etsoa linaheng tse fapaneng, tse pakileng hore cholesterol le phepo li tsamaisana haholo. Ho latela melao-motheo e meng ea phepo e nepahetseng ea phepo, o ka fihlela phokotso e kholo ea "cholesterol" e mpe maling.

Empa ho bohlokoa eseng feela ho fokotsa sekhahla sa lipoprotein tsa atherogenic, empa hape le ho eketsa se hlahisang cholesterol e "nang le thuso". Ho etsa sena, o hloka ho ja ka hohle kamoo ho ka khonehang lihlahisoa tse latelang:

• Avocado ke tholoana e ruileng haholo ho li-phytosterols: ligrama tse 76 tsa beta-sitosterol li fumanoa ho 100 g. Haeba u ja halofo ea litholoana tsena letsatsi le letsatsi, joale kamora libeke tse 3, ho latela melaoana ea phepo e nepahetseng, phokotso ea cholesterol e felletseng e tla ba maemong a 8-10%,
• oli ea mohloaare e boetse ke mohloli oa li-cholesterol tsa limela, tse amang karo ea "cholesterol" e mpe le e "phetseng hantle maling" ha e sebelisoa kamehla, e ka eketsa cholesterol e phetseng hantle le k'holeseterole e mpe, ha boemo bohle ba cholesterol bo tla theoha ka 15-18%,
• Lihlahisoa tsa soya le linaoa - melemo ea tsona e ka har'a litaba tsa fiber e qhibilihang le e sa koaheleng, e thusang ka tlhaho ho tlosa lipids tse "mpe" 'meleng, li li thibele ho kenella maling. Ka hona, u ke ke ua fokotsa feela boemo ba lipids tsa atherogenic, empa hape o eketsa bongata ba "cholesterol" e ntle maling.
• lingonberries, cranberries, chokeberries, jareteng le tse tala tsa morung, likharenate, fragole: litholoana tsena li na le palo e kholo ea li-polyphenols, tse ka eketsang tlhahiso ea li-lipid tse thibelang-atherogenic maling. Haeba u sebelisa li-monokotsoai tse 150 g letsatsi le leng le le leng, ka mor'a likhoeli tse peli u ka eketsa "cholesterol" e ntle ka 5%, haeba u eketsa khalase ea lero la cranberry letsatsi le leng le le leng lijong, ka nako eo li-antiidsogenic lipids li ka eketsoa ka 10% ka nako e ts'oanang.
• Kiwis, liapole, li-currants, mahapu - litholoana tsohle le monokotsoai o nang le li-antioxidants hantle. Li na le phello e ntle ho lipid metabolism 'meleng' me li ka fokotsa cholesterol ka hoo e ka bang 7% haeba e sebelisoa letsatsi le letsatsi bakeng sa likhoeli tse peli,
• peo ea folaxe - "statin" e matla e thusang ho loants'a cholesterol e phahameng ea mali
• mackerel, salmon, tuna, cod, trout: litlhapi tsohle tse phelang leoatleng le batang li na le oli ea litlhapi - mohloli o ruileng ka ho fetisisa oa omega-3 acid. Haeba u ja litlhapi tse ka bang 200-250 g letsatsi le letsatsi, kamora likhoeli tse 3 u ka theola boemo ba lipoprotein tse tlase ka 20-25% mme oa eketsa "cholesterol" e thusang ka 78%,
• lijo-thollo le li-oat flakes - ka lebaka la bongata ba fiber e ngata, ba monya k'holeseterole e mpe, joalo ka seponche, 'me ba e tlosa' meleng,
• konofolo - e bitsoa e 'ngoe ea li-statin tse matla ka ho fetisisa tsa semela, tse u lumellang ho eketsa motsoako oa lipoprotein tse phahameng haholo liseleng tsa sebete, ha Garate le eona e sebetsa ho "cholesterol" e mpe. E thibela ho itšetleha ha eona marakong a methapo ea mali ka mokhoa oa li-pherese tsa lefutso,
• Lihlahisoa tsa linotsi - peo e phofshoana le peo e phofo. Li na le palo e kholo ea lintho tse nang le thuso ho 'mele, tse sa amang ts'ebetso ea setho se hantle feela, empa hape li fetole mekhoa ea metabolic le boemo ba lipids maling.
• litlolo tsohle ka mofuta ofe kapa ofe li na le lutein e ngata, li-carotonoids le fibery ea lijo, tseo ka tumellano li lumellang metabolism ea lipid 'meleng.

Haeba u ithuta ka ho qaqileng le ho latela melao le melaoana e boletsoeng ka holimo letsatsi le leng le le leng, o ka ama boemo ba cholesterol e ngata maling, oa matlafatsa bophelo ba hau bo botle mme oa ntlafala.

Empa ha ho bohlokoa feela ho latela phepo e nepahetseng, empa le ho fetolela mokhoa o phetseng hantle: tlohela ho tsuba le joala, qala ho bapala lipapali (kapa bonyane ho ikoetlisa hoseng), hlokomela puso ea mosebetsi le phomolo. Mokhoa o kopaneng oa bothata o tla thusa ho o felisa ka potlako le ho kopanya sephetho sa bophelo.